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Day 19: 22 Days of Vegan Meals

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


Gluten free, vegan pumpkin muffins with a tablespoon of almond butter and an apple (makes 12 muffins)


2 cups gluten free, all purpose flour
2 tsp baking powder
1 tsp baking soda
2 tsp pumpkin pie spice
1/2 tsp. salt
1 teaspoon apple cider vinegar
1 cup almond milk
2 tbsp melted coconut oil
1/2 cup cup maple syrup
3/4 cup pumpkin puree
1/2 cup raisins (optional)


1. Pre-heat oven to 350 degrees lightly grease a muffin tin.
2. Mix together the flour, baking powder, baking soda, pumpkin pie spice, and salt in a large mixing bowl.
3. In a separate mixing bowl, whisk together the apple cider vinegar and almond milk till frothy. Mix in the oil, syrup, and pumpkin puree.
4. Pour the wet ingredients into the dry ingredients and mix till they’re just combined—don’t overmix. Fold in the raisins.
5. Spoon the batter into muffin tins and bake for about 20- 25 minutes, or until a toothpick inserted into the center of a muffin comes out clean.

Muffins will keep for up to three days in an airtight container, or can be frozen.


Kale Salad with Apples, Raisins, and Creamy Curry Dressing; 1 cup roasted cauliflower and parsnip soup


1/3 cup raw trail mix of choice (or a mix of raw almonds and raisins or goji berries)


Raw marinated portobello mushroom “steak” and cauliflower “mashed potatoes,” served with steamed greens or broccoli (serves 4)


For the mushrooms:
1/4 cup olive oil
3 tbsp balsamic vinegar
3 tbsp low sodium tamari or nama shoyu
3 tbsp maple syrup
Sprinkle pepper
4 portobello mushroom caps, cleaned

Submerge 4 Portobello caps in the marinade. 1 hour will be enough for them to be ready, but overnight in the fridge is even better.

For the Cauliflower Mashed Potatoes:
1 cups cashews, raw
4 cups cauliflower, chopped into small florets and pieces
2 tbsp mellow white miso
3 tbsp nutritional yeast
2 tbsp lemon juice
Sea salt and black pepper to taste
1/3 cup (or less) water


1. Place cashews into the bowl of your food processor, and process into a fine powder.
2. Add the miso, lemon juice, nutritional yeast, pepper and cauliflower. Pulse to combine. With the motor of the machine running, add water in a thin stream, until the mixture begins to take on a smooth, whipped texture. You may need to stop frequently to clean the sides of the bowl and help it along.
3. When the mix resembles mashed potatoes, stop, scoop, and serve alongside a Portobello cap.

Blueberry Ginger Ice CreamDessert

Blueberry ginger ice cream (serves 2)


2 frozen bananas
1 heaping cup frozen blueberries
1/2 inch fresh ginger (or 1/2 tsp ginger powder if you’re using a food processor)
1/4 cup cashews
2 tsp lemon juice
2-4 tbsp almond or hemp milk


Blend all ingredients together in a high speed blender. Start with 2 tbsp of almond milk and use the tamp to try to get the mixture going without adding too much liquid: you want an ice cream, not a smoothie! If you need the extra two tablespoons, use them, but be patient and keep blending with the tamp till a thick consistency is achieved.