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Day 21: 22 Days of Vegan Meals

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


1 sliced banana and fresh berries with 1 cup organic puffed rice or millet cereal (I like Arrowhead Mills brand) and 1 cup almond milk

smoky avocado & jicama saladLunch

Smoky avocado and jicama salad, 1 small apple if desired (serves 2)


For the dressing:
1 small avocado
1 tbsp cumin powder
Juice of 2 limes
1/2 teaspoon smoked paprika
1 cup water
1/4 tsp salt
Dash cayenne pepper

For the salad:
1 heaping cup shredded cabbage
1 heaping cup shredded carrot
10 large leaves romaine lettuce, sliced thinly
2 cups jicama, cut into matchsticks
2 tbsp toasted pumpkin seeds

1. Blend all dressing ingredients together in a blender or processor till smooth.
2. Pour dressing over this salad, and toss. Serve.

Peanut Butter and Jelly Snack BallsAfternoon snack

2 peanut butter and jelly snack balls (makes 20 balls)


1 1/2 cups organic roasted, unsalted peanuts
1 1/2 cups dark raisins
2 tablespoons peanut butter
Pinch sea salt


1. Add all ingredients to a food processor and process till the peanuts are broken down and the mixture is starting to stick together. It may release a little oil, but that’s OK.
2. Roll mixture into 1 inch balls. Store in the fridge for at least thirty minutes before serving.


Quinoa enchiladas (adapted from a recipe in Food52 – Serves 6)

1 tbsp coconut oil
2 cloves garlic, minced
1 small yellow onion, chopped
3/4 pounds baby bella mushrooms, chopped
1/2 cup diced green chilis
1/2 teaspoon ground cumin
1/4 teaspoon sea salt (or to taste)
1 can organic, low sodium black beans or 1 1/2 cup cooked black beans
1 1/2 cup cooked quinoa
10 6-inch corn tortillas
1 1/4 cup organic, low sodium tomato or enchilada sauce


1. Preheat oven to 350 degrees.
2. In a large pot over medium heat, heat coconut oil. Sautee onion and garlic till onion is translucent (about 5-8 min). Add mushrooms and cook until liquid has been released and evaporated (another 5 min).
3. Add the chilis to the pot and give them a stir for 2 minutes. Add the cumin, sea salt, black beans and quinoa, and continue heating the mixture until it’s completely warm.
4. Spread a thin layer (1/2 cup) of marinara or enchilada sauce in the bottom of a casserole dish. Place a third of a cup of quinoa mixture in the center of a corn tortilla and roll it up. Place the tortilla, seam down, in the casserole dish. Repeat with all remaining tortillas and then cover them with 3/4 cup of additional sauce. Bake for 25 minutes, and serve.


Dark chocolate