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Day 17: 22 Days of Vegan Meals

Meal plan and recipes by Gena Hamshaw, certified clinical nutritionist and author of Choosing Raw


Banana breakfast wraps (serves 2)


2 large bananas
4 Boston or butter lettuce leaves
4 tbsp almond butter
4 tsp maple syrup


1. Spread each lettuce leaf with a tablespoon of almond butter.
2. Cut the bananas in half. Place half of a banana in each leaf. Drizzle each with a teaspoon of maple syrup and serve.


Brown rice tortilla “pizza” and a side salad (serves 2)


2 10” brown rice tortillas (Food for Life brand)
2/3 cup low sodium, organic marinara sauce, divided
2 cups vegetable + toppings of choice (broccoli, spinach, peppers, mushrooms, olives, artichokes, roasted potato, etc)
1/2 cup basic cashew cheese (recipe below)


1. Preheat oven to 400 F. Place tortillas on a foil or parchment lined baking sheet. Bake for 5-8 minutes, or until slightly crispy.
2. Remove tortillas from oven. Top with tomato sauce and veggies, and return to oven for 8-10 more minutes (till toppings are cooked through). Dot with cashew cheese, and serve.

NB: If you don’t have cashew cheese, you can simply sprinkle pizzas with nutritional yeast. You can also use red pepper hummus in place of the tomato sauce.

Pineapple Chocolate Chip WonderAfternoon snack

22Days Nutrition bar


Arugula salad with roasted butternut squash, goji berries, and cauliflower (serves 2)

For the salad:

4 heaping cups arugula (or other green)
1 lb butternut squash, peeled and chopped
1 small head cauliflower, washed and chopped into small florets
2 tbsp coconut or olive oil
Sea salt and pepper to taste
1/4 cup raw pumpkin seeds
1/4 cup goji berries

For the dressing:

3 tbsp olive oil
2 tbsp orange juice
1 tbsp lemon juice
1/2 tsp turmeric
1/4 tsp ground ginger
1 tbsp agave or maple syrup
Sea salt to taste

Banana Soft ServeDessert

Banana soft serve (makes 2 servings)


2 large bananas, peeled and chopped into chunks, then frozen
1/2 teaspoon vanilla


Place bananas in a food processor and turn the motor on. Let the processor run until the bananas have gotten increasingly light, fluffy, and smooth. They’ll resemble a creamy bowl of soft serve ice cream!

You may need to stop a few times to scrape the bowl down. Be patient, and let the processor do its job — at first it’ll seem as though the soft serve isn’t coming together, but it will.

Serve with any toppings you like: cacao nibs, dark chocolate, peanut butter, chopped nuts or seeds — the works!