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Day 22: 22 Days of Vegan Meals

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


Smoothie of 1 frozen banana, 1/2 cup frozen mango, 1 heaping cup spinach leaves, 1 cup coconut water, and 1/2 avocado


Leftover quinoa enchilada, side salad with dressing of choice (recipe 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.


Pineapple Chocolate Chip Wonder22Days Nutrition bar of choice


Arugula salad with roasted acorn squash, goji berries, and cauliflower


2 raw vegan vanilla macaroons (makes 15 macaroons)

1/2 cup raw almonds
1 heaping cup unsweetened, shredded coconut
1/4 cup coconut oil (will be easiest to roll up the macaroons if the oil is solid when you put it in the processor)
3 tablespoons maple syrup
1 teaspoon vanilla extract
Pinch sea salt



1. Add almonds to the food processor and process till they’re finely ground.
2. Add the remaining ingredients and process again, till everything is well combined.
3. Working quickly (or else the coconut oil will melt) roll the coconut mixture into small (3/4” – 1”) balls. Place on a parchment lined platter or baking sheet.
4. Transfer platter to the fridge, and refrigerate for a few hours, till the macaroons are solid. Serve.

Macaroons will keep in the fridge for up to two weeks.