Fooddaychallenge

21 fooddaychallenge

A 21-day whole food plant-based journey that will CHANGE YOUR LIFE forever

Introduction

Hello and welcome to the 21-Day Food Day Challenge!

This annual event is your opportunity to explore and commit to a whole food, plant-based diet for three weeks.

You will find out more about plant-based nutrition and its contribution to health and longevity and have a chance to implement positive dietary changes while receiving online support from your fellow plant-based travelers.

Plus you will experience the amazing flavor and variety of the plant-based lifestyle by trying simple and wholesome recipes.

This Menu Book is designed to inspire and motivate you throughout this journey, but before we dive into recipes, we have a few important topics to cover. let’s get started! BeFORe You BegIN

Crazy for Carbs Our theme for the 2017 Food Day Challenge is Crazy for Carbs, and you will learn to embrace whole starch-based foods and dismiss the myths associated with eating carbohydrates.

Whole and intact carbohydrates—those that have not been stripped of fiber—are some of the most nutritious foods for your brain and your body. They contain fiber, which slows the absorption of glucose (sugar) in the blood and provides satiety and lasting energy.

On the other hand, stripped carbohydrates have had their fiber taken away during the industrial process. They are usually an ingredient in low-satiety, low-nutrient, and high-energy-dense foods that provide short-lived energy and encourage overeating.

This Menu Book offers a selection of recipes that showcase whole and intact carbohydrates and make starches the star of your meals.

The sections on How to Use This Menu and Swaps will describe how to personalize a weekly menu that works for you and fits your specific needs.

Go check them out and enjoy the journey!

We divided the recipes into three weeks, each with its own theme and starchy carbohydrate: • Week 1: Latin American Cuisine and Potatoes • Week 2: Mediterranean Cuisine and Pasta • Week 3: Asian Cuisine and Rice

You will find unique suggestions for lunches and dinners for each of the 21 days. The recipes are simple and adaptable. You can try them in order, or focus on your favorite cuisine or staple carbohydrate. We have provided structure, but it is completely customizable to your preferences!

In addition to weekly themes and daily recipes, this Menu Book includes:

• Breakfasts: We have provided a sweet and a savory option using the starchy carbohydrate for each week. You can also keep it simple with fresh fruit, whole grain bread, and whole grain cereal, or get additional ideas in last year’s Menu Book.

• Weekly Salad: We encourage you to eat salads every single day, whether as an appetizer or as your main meal. The section Building the Perfect Salad will help guide you. Plus, each week of the menu has a specific salad recipe that demonstrates these principles.

• Weekly Soup: Soups are a great addition to a whole food, plant-based diet as they are easy to make and, when prepared in a big batch, can provide a nutrient-packed meal in a few minutes throughout the week. You will find two soup recipes for each week.

• Dressings and Sauces: We included 30+ recipes for oil-free dressings and sauces at the back of the Menu Book. Feel free to experiment with them!

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3 21-Day Food Day Challenge Menu Book | © The Regents of the University of California, Davis campus IPHI, 2017. All rights reserved | ucdim.com A Word on Snacks When you eat whole and intact starchy carbohydrates in every meal, you should feel satiated for many hours. For those times when you want to ‘munch’ on something between meals, you are encouraged to eat whole fresh fruits, as they are nature’s most perfect sweet treats! When cooking for others or not ready to give up other types of treats, refer to last year’s Menu Book for additional snack ideas, both savory and sweet.

Swaps Almost all recipes include the week's theme ingredient—potatoes, pasta, or rice. For those who would rather cook with a different starchy carbohydrate or ingredient, we suggest a few of our favorite swaps.

• Potatoes: Cauliflower works well in recipes where potatoes are mashed or pureed. Root vegetables like cassava, taro, turnip, rutabaga and celery root are good alternatives when a recipe calls for roasting, baking or boiling. Popular swaps for sweet potatoes include yams, pumpkin and winter squash.

• Pasta: Pasta can be of any shape and made out of any ingredient—e.g., whole wheat, brown rice, quinoa, corn, Jerusalem artichoke. You may also use spaghetti squash or spiralized vegetables in place of dry pasta, including zucchini, carrots and palm hearts.

• Rice: Most recipes can be made with any type of rice—e.g., wild, brown, red, jasmine. You can also substitute other whole grains such as farro, quinoa, couscous or kamut. Lastly, a few dishes will also work with cauliflower 'rice'.

A Word on Shirataki Shirataki are thin and translucent Japanese noodles made out of water and glucomannan, a water-soluble dietary fiber fromkonjac yam. They have little flavor of their own but need to be rinsed and/or parboiled to remove their unusual odor. Shirataki may be a good option for those looking for a high-fiber, low-energy replacement for pasta (or even rice) in recipes.

This resource provides a visual representation of the whole plant foods you should eat on a daily basis. At a bare minimum, start with the Fab Four and make sure to consume a green, a bean, a berry and a seed (flaxseed!) every single day.

Greens are mainly found in the leafy and cruciferous vegetables categories, and dark green leaves are especially nutritious and health promoting. Beans are high in protein, starches, and fiber, and along with greens, are a good source of folate and other micronutrients. Among fruit, berries have the highest amount of cancer-fighting phytochemicals and may also protect your brain as you age. Finally, one tablespoon of ground flaxseed a day will give you all the omega-3 you need!

As you get comfortable with the plant-based lifestyle, start adding more whole plant foods to your meals until you can eat foods from each of the categories represented on the ‘wheel’ on a daily basis. That is your formula for health!

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Food Plant-B Whole ased D aily iet r D Gui ou l) * » de Y 3 kca » – 9 286 ( 31 – 7 J 19 7 k k 8 J ( – 3 68 9 – 2 1 1 7 2 » k c a l) * »

4+ Servings 1+ Serving Fruits Starchy Vegetables

1+ Serving 3+ Servings Non-Starchy Whole Grains Vegetables Fab Four Greens, Beans, Berries & Seeds

1+ Serving *per 100g or 3.5oz 3+ Servings Cruciferous Legumes Vegetables

2+ Servings 1+ Serving Leafy Vegetables Nuts & Seeds

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5 21-Day Food Day Challenge Menu Book | © The Regents of the University of California, Davis campus IPHI, 2017. All rights reserved | ucdim.com A Word on Energy Density Energy density is a measure of the amount of energy in a food compared to its weight. Energy density is represented by kilojoules (kJ) in all countries using the International System of Units or kilocalories (kcal) in the US. The energy density of any specific food or recipe will vary depending on its ingredients. The more water and fiber in a food, the lower its energy density, while the more fat in a food, the higher its energy density.

Your Daily Whole Food Plant-Based Guide lists the energy density of different categories of whole plant foods. Whole foods that are high in fat and/or natural sugars can be part of a whole food, plant-based diet and some of them are particularly health promoting—e.g. walnut, chia, flaxseed.

This Menu Book was purposely designed to omit the nutrition facts of the recipes so that you can learn to identify high energy-dense foods without having to pay attention to kilocalories per serving. Those high energy-dense foods are marked with a red dot throughout the Menu Book and the accompanying shopping lists.

If you are following the challenge in an effort to lose weight, keep those foods to a minimum or omit them completely when they are listed as optional. If you choose to eat high energy-dense foods, keep consumption to under a single serving per day. The only exception is ground flaxseed, which should be consumed every single day due to its high omega-3 content. As long as you keep a balance between the amounts of food you eat from both sides of the wheel, you are on your way to better health without having to worry about your weight or being hungry ever again.

6 21-Day Food Day Challenge Menu Book | © The Regents of the University of California, Davis campus IPHI, 2017. All rights reserved | ucdim.com Building the Perfect Salad Salads can (and should) be so much more than a mix of leafy greens and non-starchy vegetables!

In fact, the key to a satiating salad is making sure you include ingredients from different categories in the whole food, plant-based diet—e.g., leafy and cruciferous vegetables, non-starchy and starchy vegetables, fruit, whole grains, legumes, and nuts and seeds. When building your perfect salad, review Your Daily Whole Food Plant-Based Guide and make it as colorful, varied and satiating as possible.

The Weekly Salad for Week 3 (shown on the cover) demonstrates this perfectly:

• Leaf Vegetable: Kale • Cruciferous Vegetable: Kale • Non-Starchy Vegetable: Bean Sprouts, Beet • Whole Grain: Wild Rice • Legume: Tofu • Seed: Sunflower Seeds • Extra: Basil, Mushrooms The higher the amount of starches—starchy vegetables, whole grains, and legumes—the more ‘filling’ the salad will be. This is particularly important when you make salad your main meal.

Get creative with your Salad Bar by exploring various combinations of wholesome ingredients and trying out the many oil-free dressings we have listed in the Dressings section on page 86.

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7 21-Day Food Day Challenge Menu Book | © The Regents of the University of California, Davis campus IPHI, 2017. All rights reserved | ucdim.com Shopping and Preparation These features and tips will make your experience a breeze.

1. Shopping Lists Each recipe has its own individual list, and we also share a general pantry list of all non-perishable items you will likely need during the 21-Day Food Day Challenge. Since you will be selecting your own breakfast, soup and salad amounts, make sure to add those individual groceries to your weekly shopping list.

2. Batch Cooking You will notice that we have listed ingredients either in whole units or in cups/tablespoons. This simplifies cooking, as it does not rely on Imperial or metric units of measurement. And to streamline your food preparation, consider the following tips: • On Saturdays, review recipes and choose the entrées you will be making that week. Feel free to skip around and try recipes from other weeks or from last year’s Menu Book. Make sure to also include ingredients for your choice of breakfast, soup and/or salad. Plan to prepare recipes in larger quantities for leftovers, especially soups and salads, which can be a main meal when you do not have time to cook. Then go shopping! • On Sundays, chop vegetables for salads and entrées and keep them in airtight containers in the fridge. You can also bake potatoes and cook rice and other whole grains of choice. If not using canned beans, cook dry beans and store them. Both rice and beans can be refrigerated for a few days or frozen for a longer period of time. It is always good to have cooked starches on hand. Whisk up a few salad dressings and refrigerate for use during the week. Lastly, prepare sandwich spreads and sauces and store them in airtight containers. • During the week, prepare a bigger batch of a few entrées and plan to eat them for a couple of meals, or eat leftovers from dinner the next day for lunch.

3. Two Servings We have simplified preparation by scaling all recipes down to 2 servings each to make it easier for those taking the challenge alone. If you are participating as a family or would like to have additional servings available, simply double (or triple!) the recipe to have enough for everyone.

Grocery Lists

For your convenience, we provide grocery lists for each of the recipes as well as a general pantry list of non-perishable items which will be helpful even after the challenge is over. Please download them here: bit.ly/21FDC2017

8 21-Day Food Day Challenge Menu Book | © The Regents of the University of California, Davis campus IPHI, 2017. All rights reserved | ucdim.com Serving Size vs. Portion Size Recipes in the Menu Book represent two servings each. They are not necessarily two portions or enough to feed two people. The difference between serving size and portion size is described below.

• Serving Size: The amount of food that is typically served. For example, a serving of raw leafy green vegetables is one cup while a serving of beans is half a cup.

• Portion Size: The amount of food you choose to eat at any one time. A portion is 100 percent under your control. You may eat as many servings as you wish in order to create a satiating portion. Every meal can (and should) consist of many servings of different unprocessed and/or minimally processed plant-based foods!

Have Fun! During the 21-Day Food Day Challenge, we will take you on a learning journey via daily emails and posts, and support you in a private Facebook group where you can connect with others sharing this adventure with you. Ask questions. Read success stories and let them motivate you. This is your journey, and you are not alone. Congratulations on taking a confident step toward a plant-based lifestyle.

We are truly honored to be part of your quest for better health.

UCDIM.com

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9 21-Day Food Day Challenge Menu Book | © The Regents of the University of California, Davis campus IPHI, 2017. All rights reserved | ucdim.com 10 21-Day Food Day Challenge Menu Book | © The Regents of the University of California, Davis campus IPHI, 2017. All rights reserved | ucdim.com Table of Contents

Introduction ...... 1–9

Week 1: Potato ...... 12–13

Week 2: Pasta ...... 12–13

Week 3: Rice ...... 12–13

Breakfast ...... 14–23

Salad & Soup ...... 24–35

Lunch ...... 36–59

Dinner ...... 60–83

Resources ...... 84

How to Cook Dried Beans ...... 85

Oil-Free Salad Dressing Recipes ...... 86–92

Sauces ...... 93–98

About ...... 99

Breakfast | Sweet Breakfast: Build-Me-Up Breakfast Bowl (or) Savory Breakfast: Basic Breakfast Potatoes

Salad: Greens and Spuds Salad Weekly Soup | #1: Creamy Potato Soup (or) #2: Sweet Potato Chowder

Monday Tuesday Wednesday Thursday

Potato Lentil Lettuce Quick Potato Tacos Pesto Potato Salad Sweet Potato Enchiladas Wraps Lunch

Easy One Pan Loaded Potato Skins Potato Mushroom Curry No ‘Queso’ Dillas Potato Bake Dinner

Week 2 | Pasta

Breakfast | Sweet Breakfast: Berries and Seeds Oatmeal Bowl (or) Savory Breakfast: Breakfast Pasta Hash

Salad: Raw Apple and Beet Salad Weekly Soup | #1: Tuscan Vegetable Soup (or) #2: Red Lentil and Orzo Soup

Monday Tuesday Wednesday Thursday

Eggless Salad Sand- Rainbow Pasta Salad Spicy Peanut Stir Fry Pesto Pasta Salad wiches Lunch

Fajita Pasta Creamy Lemon Pasta Shiitake Stroganoff Fall Harvest Pasta Dinner

Week 3 | rice

Breakfast | Sweet Breakfast: Maple Cinnamon Breakfast Bowl (or) Savory Breakfast: Fried Rice Breakfast Bowl

Salad: Mushroom Kale Bowl Weekly Soup | #1: Roasted Garlic and Squash Soup (or) #2: Veggie-ful Wild Rice Soup

Monday Tuesday Wednesday Thursday

Wild Rice Salad With Black Rice, Mango and Thai Fried Rice Broccoli Rice Bake Garlic Dijon Sauce Avocado Salad Lunch

Greek-Style Stuffed Classic Mushroom Edamame Stir Fry Spicy Lentil Tacos Tomatoes Risotto Dinner

Breakfast | Sweet Breakfast: Build-Me-Up Breakfast Bowl (or) Savory Breakfast: Basic Breakfast Potatoes

Salad: Roasted Potato and Lettuce Salad Weekly Soup | #1: Creamy Potato Soup (or) #2: Sweet Potato Chowder

friday saturday sunday

Smoky Sweet Potato Potato Bar Burrito Potato Bowls and Farro Salad Lunch

Chickpea ‘Crab’ Potato Pizza Bake Cakes and Wholesome Lentil Shepherd’s Pie

Dinner Power Wedges

Week 2 | Pasta

Breakfast | Sweet Breakfast: Berries and Seeds Oatmeal Bowl (or) Savory Breakfast: Breakfast Pasta Hash

Salad: Raw Apple and Beet Salad Weekly Soup | #1: Tuscan Vegetable Soup (or) #2: Red Lentil and Orzo Soup

friday saturday sunday

Asparagus Artichoke Garlic Citrus Pasta Panzanella Salad Pasta Lunch

Fettuccine Alfredo Spaghetti Pomodoro Teriyaki Noodle Bowl Dinner

Week 3 | rice

Breakfast | Sweet Breakfast: Maple Cinnamon Breakfast Bowl (or) Savory Breakfast: Fried Rice Breakfast Bowl

Salad: Mushroom Kale Bowl Weekly Soup | #1: Roasted Garlic and Squash Soup (or) #2: Veggie-ful Wild Rice Soup

friday saturday sunday

Pesto Rice Thai Curry Rice Tofu Fried Rice Lunch

Holiday Wild Rice With Paella Vegan Jambalaya Cranberries and Pecans Dinner

Breakfast Whole Fruit

Whole fruit is a go-to food for plant-based eaters — the ideal nourishment for breakfast as well as for snacks and desserts.

Why is whole fruit such a great breakfast choice?

• Low Energy Density: Fruits have an energy density of 140–420 calories per pound. That means you can fill yourself up without the extra calories found in more dense foods.

• Nutrient-Rich: Fruits are packed with the essential nutrients your body needs, including vitamins, fiber, and antioxidants.

A serving size of fruit is about 1 cup. Here is how it works out for some popular breakfast fruits:

• Apple: 1 small apple, approximately 2 1/4" in diameter.

• Banana: 1 large banana, about 8” to 9” long.

• Grapes: Approximately 32 seedless grapes.

• Orange: 1 large orange, around 3 1/16” in diameter.

• Peach: 1 large peach, approximately 2 3/4" in diameter.

• Strawberries: About 8 large berries.

Whole grain bread is also a popular, simple breakfast option for plant-based eaters; however, it should be noted that bread has a higher energy density than fruits, vegetables, and legumes, and it is often topped with spreads that add additional calories.

That said, whole grain bread is an acceptable breakfast, as long as you read the food label carefully before purchasing it at the store.

• Make Sure It Is a WHOLE Grain: In the ingredients list, look for words like “whole,” “cracked,” “stone ground,” “sprouted,” and “rolled” (example – whole grain flour, cracked wheat, and rolled oats). Avoid words that indicate refined carbs, such as white flour, bleached flour, “enriched,” and “fortified.”

• Fat: Calories from fat should be less than 20 percent of the total calories; you can calculate this by dividing calories from fat by the calories per serving.

• Sodium: The milligrams of sodium listed on the package should be less than the number of calories per serving.

• Trans Fat: There should be no trans fat in the bread you choose.

• Cholesterol: There should be zero cholesterol listed.

• Added Oils: Avoid added oils or fats including hydrogenated or partially hydrogenated vegetable oils, margarine, shortening, cocoa butter, coconut oil, palm oil, and palm kernel oil.

• Added Sugar: Limit any added sugars among the first 3–5 ingredients on the label, including high fructose corn syrup, sucrose, fructose, evaporated cane juice, agave, molasses, maple syrup, or concentrated fruit juice.

Whole Grain Cereal

Whole grain cereal is another breakfast choice for • Make sure it is a whole grain by looking for words in the ingredient plant-based eaters, but as with whole grain bread, list like whole, cracked, stone ground, sprouted and rolled. keep in mind that this option has a higher energy • Choose an option that is high in fiber, which will keep you full until lunch. density than fruits and vegetables. Between 2 and 3 grams per serving indicates a good source The cereal can be prepared in a plant-based manner of fiber, while 5 grams or higher is an excellent source. by using nut milk instead of regular dairy milk • Watch out for added sugar. Limit any added sugar among the first although, once again, this is a higher energy dense 3–5 ingredients. You can always sweeten your cereal at home by breakfast than whole fruit. adding fresh fruit.

When choosing a dry, whole grain cereal in the After locating a good store-bought whole grain cereal, it is ideal to make store, many of our recommendations for choosing your own nut (or grain) milk because store-bought plant milks may contain whole grain bread apply. unhealthful additives too.

Plus, homemade nut milk is simple to prepare, with only two ingredients! Here is our recipe.

Homemade Nut Milk

Prep Time 10 min, Serves 4 cups

INGREDIENTS DIRECTIONS 4 cups water 1. Place nuts in water to soak overnight, adding 2–3x water to make sure the 1 cup nuts, soaked overnight nuts are covered and will remain covered even after they increase in volume.

2. In the morning, drain the water out.

3. Add nuts and four cups water to a high speed blender and blend until smooth

4. Pour liquids into a nut milk bag or cheesecloth fabric to allow to strain. Transfer nut milk into a glass jar. Store it in the refrigerator for up to one week.

5. Shake and serve chilled.

18 21-Day Food Day Challenge Menu Book | © The Regents of the University of California, Davis campus IPHI, 2017. All rights reserved | ucdim.com Build-Me-Up Breakfast Bowl / Berries and Seeds Oatmeal Bowl

Breakfast Bowl: Prep Time 5 min, Cook Time 50–60 min, Serves 2 Oatmeal Bowl: Prep Time 5 min, Cook Time 15 min, Serves 2

INGREDIENTS DIRECTIONS FOR BUILD-ME-UP BREAKFAST BOWL

Build-Me-Up Breakfast Bowl 1. Preheat oven to 400°F.

1–2 sweet potatoes 2. Poke sweet potatoes several times with fork then bake 50–60 minutes 1/2 banana or until fork can easily pierce the center.

Cinnamon, to taste 3. Mash sweet potato and banana, then mix with cinnamon. Optional Toppings: blueberries, 4. Top with desired berries, nuts and seeds. Serve. raisins •, chia seeds •, flaxseed •, nuts •, nut butter •, maple syrup • DIRECTIONS FOR BERRIES AND SEEDS OATMEAL BOWL Berries and Seeds Oatmeal Bowl 2 cups boiling water 1. Combine water and oats in saucepan. Bring to boil and cook 5 minutes, then turn down heat and simmer 5–10 minutes or until water has absorbed. 1 cup oats, rolled 1/2 teaspoon cinnamon 2. Stir in cinnamon. Cover and allow oats to steam for 5 minutes. Toppings: fresh berries, fruits, 3. Serve with your choice of toppings. nuts •, seeds •, honey •

Build-Me-Up Breakfast Bowl Berries and Seeds Oatmeal Bowl

Prep Time 5 min, Cook Time 10 min, Serves 2

INGREDIENTS DIRECTIONS 2 cups brown rice, cooked 1. Combine nut milk, dates, apple, maple syrup and almond butter (if using) 1/2 cup Homemade Nut Milk (page 18) in a saucepan. Bring to a boil, stirring regularly, then reduce heat and or store-bought plant-based milk simmer until apples and dates have softened, about 5 minutes. 2 Medjool dates, chopped • 2. Stir in cooked brown rice and cinnamon. Cook for 5 minutes. Serve warm. 1 apple, diced 1 tablespoon almond butter (optional) • 1 tablespoon maple syrup • 1/2 teaspoon cinnamon

Prep Time 10 min, Cook Time 40 min, Serves 2

INGREDIENTS DIRECTIONS 3 potatoes, chopped 1. Cut potatoes then steam in a pot until al dente, about 10–15 minutes. 1/2 cup onion, chopped 2. Preheat oven to 400°F and line baking sheet with parchment paper. 1/4 cup green bell pepper, chopped 1/4 cup red bell pepper, chopped 3. Combine flour, garlic powder, onion powder, paprika and black pepper in a bowl. Add steamed potatoes, onion and bell peppers and toss to coat. 1 1/2 teaspoon whole wheat or gluten-free flour 4. Spread onto parchment paper and bake 25 minutes or until cooked 1/2 teaspoon garlic powder through and golden brown. 1/2 teaspoon onion powder 1/2 teaspoon paprika Freshly ground black pepper

Prep Time 10 min, Cook Time 10 min, Serves 2

INGREDIENTS DIRECTIONS 1/2 cup pasta of choice, uncooked 1. Prepare pasta according to directions on package. 1/2 cup spinach, frozen, thawed 2. In a nonstick skillet, sauté garlic and mushrooms 2–3 minutes. 1/2 cup artichoke hearts, marinated Season with dill, red pepper, oregano and black pepper. 1/4 cup mushrooms, sliced Add spinach and artichoke hearts and cook 2–3 minutes until 1/2 teaspoon garlic, minced heated through. Toss with pasta and serve. 1/4 teaspoon dried dill Pinch crushed red pepper Pinch oregano Freshly ground black pepper

Prep Time 10 min, Cook Time 20 min, Serves 2

INGREDIENTS DIRECTIONS 2 cups brown rice, cooked 1. In a nonstick skillet over medium heat, sauté garlic for 1–2 minutes. 1/2 cup green bell pepper, diced Add bell peppers and carrots and cook covered, 10–15 minutes or 1/2 cup pomegranate seeds until soft, stirring occasionally and adding water if needed. 1/2 cup red bell pepper, diced 2. Remove cover and add green onion, rice, and sesame seeds. 1/4 cup carrot, chopped Cook about 5 minutes, stirring regularly. 1/4 cup green onion, finely diced 3. Turn off heat. Stir in pomegranate seeds. 1 teaspoon garlic, minced 4. Mix Sweet Soy Sauce ingredients together in a small bowl. 1/2 teaspoon sesame seeds • 5. Add sauce to rice and veggies. Stir well then serve. Sweet Soy Sauce 1 1/2 teaspoon rice vinegar 1 1/2 teaspoon tamari, low-sodium 1 teaspoon agave or maple syrup •

SAlad & Soup Greens and Spuds Salad

Prep Time 5 min, Cook Time 15 min, Makes 2

INGREDIENTS DIRECTIONS 1 potato, diced 1. Parboil potatoes until soft, about 15 minutes. Drain. 1/4 cup grapes, sliced in half 2. Place in pan over medium heat and cook until lightly browned, adding 1/2 bunch romaine lettuce a drop or two of water as needed. Sprinkle with dill and pepper then 2 tablespoons Kalamata olives, sliced • remove from heat. 1 tablespoon sunflower seeds • 3. Combine potatoes with salad ingredients and dressing. Serve. 1 1/2 teaspoons dried dill 1 1/2 teaspoons pine nuts • » Notes Freshly ground black pepper Suggested Salad Dressing: Avocado, Cashew Curry, Greek, Italian or Orange. (page 86–91)

Prep Time 70 min, Cook Time 5 min, Serves 2

INGREDIENTS DIRECTIONS 1 granny smith apple, unpeeled, grated 1. In a mixing bowl, toss grated apple and lemon juice. Add grated beets, 1/4 cup red beet, peeled, grated dates, chives, parsley, mint and stir. Add maple syrup (optional) to taste. 2 tablespoons pecans, toasted, chopped • Refrigerate 1–2 hours.

1 1/2 tablespoons dates, chopped • 2. Before serving, toast pecans in a heavy-bottom skillet. Let them sit over 1 1/2 tablespoons chives, chopped medium heat 30–45 seconds, then stir 3–4 minutes or until golden brown. 1 1/2 tablespoons parsley, chopped After cooled, add to salad and serve. 1 1/2 tablespoons mint, chopped 1–2 teaspoons lemon juice, freshly squeezed 1–2 teaspoons maple syrup (optional) •

Prep Time 30 min, Cook Time 40 min, Serves 2

INGREDIENTS DIRECTIONS FOR PORTOBELLO SAUCE

Mushroom Kale Bowl 1. Sauté mushrooms and onions in a nonstick skillet over medium heat 1/4 cup wild rice, cooked for 5–10 minutes. 2 cup kale, shredded 2. Add tamari, tomato paste, maple syrup, garlic and black pepper. 1/2 cup Portobello Sauce • Cook for 2 minutes. 1/2 cup Baked Tofu (page 69) 3. Whisk in nut milk and cook for 10–15 minutes or until thickened. 1/4 cup beets, raw, sliced DIRECTIONS FOR SPICY SUNFLOWER SEEDS 1/4 cup bean sprouts 2 tablespoons basil leaves 1. Preheat oven to 350°F. 2 tablespoons Spicy Sunflower Seeds • 2. Toss sunflower seeds and seasonings together in a small bowl. Portobello Sauce 3. Spread onto a baking sheet and bake 15 minutes or until well toasted. 1 cup mushrooms, chopped DIRECTIONS FOR MUSHROOM KALE BOWL 1 cup Homemade Nut Milk (page 18) or store-bought plant-based milk 1. Add kale to the bottom of a bowl. Top with remaining ingredients and a 1/2 cup onion, chopped drizzle of Miso Sesame Ginger. Can be served warm (Portobello Sauce and Baked Tofu) or cold. 1 1/2 teaspoons tamari, low-sodium 1 1/2 teaspoons tomato paste » Notes 3/4 teaspoon maple syrup • Prep time includes time to cook wild rice, Baked Tofu, and prepare 1/2 teaspoon garlic, minced Portobello Sauce and Spicy Sunflower Seeds. These elements can be Freshly ground black pepper prepared in advance (and in larger quantities) so the Mushroom Kale Spicy Sunflower Seeds Salad can be assembled quickly and enjoyed all week. 1/4 cup sunflower seeds, raw • Suggested Salad Dressing: Miso Sesame Ginger (page 90) 1/2 teaspoon chili powder 1/4 teaspoon garlic, minced Dash red chili flakes

Prep Time 10 min, Cook Time 20 min, Serves 2

INGREDIENTS DIRECTIONS FOR CREAMY POTATO SOUP

Creamy Potato Soup 1. In a saucepan, sauté carrot, celery and onions over medium heat 1–2 potatoes, peeled, chopped until starting to brown, adding a drop or two of water as needed. 1 1/3 cup vegetable broth, low-sodium Add garlic and cook 1 minute. 1/2 cup carrot, peeled, chopped 2. Add potatoes and vegetable broth. Cover and simmer about 20 1/2 cup celery, chopped minutes until vegetables are tender. 1/2 cup onion, chopped 3. Blend with immersion blender in the pot, or transfer and pulse in 1/2 cup Homemade Nut Milk (page 18) regular blender.* or store- bought plant-based milk 4. Stir in nut milk and black pepper to taste. Serve as-is or with 1 teaspoon garlic, minced optional toppings. Freshly ground black pepper Optional Toppings: chives, green onions » Notes For a chunkier soup, do not blend completely.

Prep Time 10 min, Cook Time 25 min, Serves 2

INGREDIENTS DIRECTIONS 1–2 sweet potatoes, peeled, diced 1. In a saucepan, sauté celery and onion until soft, adding a drop or two 1 1/3 cup vegetable broth, low-sodium of water as needed. Add garlic and cook 1 minute. Stir in sweet potatoes, 1/2 cup celery, chopped coriander, paprika, sage, and black pepper and cook for 1 minute.

1/2 cup onion, chopped 2. Add vegetable broth. Cover and simmer about 15 minutes or until 1 teaspoon garlic, minced sweet potatoes are soft.

1/2 teaspoon coriander 3. Transfer half of soup to a blender. Puree, then combine back into 1/2 teaspoon sweet paprika the saucepan.* Serve Pinch dried sage Freshly ground black pepper, to taste » Notes Puree more or less, depending on desired consistency and thickness.

Prep Time 15 min, Cook Time 20 min, Serves 2

INGREDIENTS DIRECTIONS 1 1/2 cup vegetable broth, low-sodium 1. In Dutch oven or saucepan, sauté carrot, celery, onion, yellow squash 1 cup cannellini beans, cooked, rinsed and zucchini 4 minutes. Add garlic, red pepper, thyme and rosemary 3/4 cup kale, deveined, chopped and cook 30 seconds.

1/4 cup carrot, diced 2. Add broth, beans and tomatoes and bring to a boil. 1/4 cup celery, diced 3. Reduce heat. Stir in chopped kale. Cover and let simmer 15 minutes. 1/4 cup onion, diced 4. Transfer half of soup to a blender, or use immersion blender to partially 1/4 cup tomato, diced puree, leaving some chunks for texture. 1/4 cup yellow squash, diced 5. Add black pepper, maple syrup and vinegar. Adjust seasonings as 1/4 cup zucchini, diced desired and serve. 1 garlic clove, pressed 3/4 teaspoon white vinegar 1/2 teaspoon maple syrup • (optional) 1/4 teaspoon freshly ground black pepper Dash dried rosemary Pinch dried thyme Pinch red pepper flakes

Prep Time 10 min, Cook Time 60 min, Serves 2

INGREDIENTS DIRECTIONS 3 cups vegetable broth, low-sodium 1. Add onion, celery and 1/2 cup water to pot. Cook about 5 minutes or until 1 cup chickpeas, cooked, rinsed vegetable soften. 1 cup celery, chopped 2. Add remaining ingredients except orzo and lemon juice. Bring to a boil 3/4 cup tomatoes, chopped then reduce heat and simmer covered, about 45 minutes or until lentils 1/2 cup onion, chopped are soft.

1/2 cup red lentils, uncooked 3. Add orzo and lemon juice. Simmer until orzo is cooked, about 10 minutes. 1 bay leaf Remove bay leaf and serve. 3 tablespoons orzo, uncooked 1 tablespoon lemon juice, freshly squeezed 1/4 teaspoon ground turmeric Freshly ground black pepper

Prep Time 15 min, Cook Time 60–70 min, Serves 2

INGREDIENTS DIRECTIONS 2 tablespoons brown rice, uncooked 1. Preheat oven to 400°F. 2 1/2 cups vegetable broth, low-sodium 2. Place squash chunks and garlic cloves in roasting pan with 2 1 1/4 cups butternut squash, cut into chunks tablespoons of water and cook for 30–40 minutes. 1 cup onion, sliced 3. Meanwhile, sauté onion and celery in a large saucepan over medium 1/2 cup celery, chopped heat. When tender, add vegetable broth and brown rice. Bring to a boil 3 garlic cloves, unpeeled then reduce heat and simmer 15–20 minutes until rice is tender. 2 tablespoons fresh parsley, chopped 4. Remove squash and garlic from oven. When cooled, pop garlic cloves out of the peels. Add garlic and squash to saucepan. Bring to a boil then simmer for 10 minutes.

5. Puree soup using immersion or regular blender. Serve warm.

Prep Time 10 min, Cook Time 60 min, Serves 2

INGREDIENTS DIRECTIONS 1/4 cup wild rice, uncooked 1. In a large saucepan, saute onion over medium heat for 5–7 minutes 1 cup vegetable broth, low-sodium until lightly browned. 1/2 cup green beans 2. Add carrots and bell pepper and cook for 3 minutes. Add garlic and 1/2 cup spinach, chopped cook for 1 minute. 1/2 cup tomatoes, diced 3. Add mushrooms, green beans, basil, oregano, and paprika. Stir well 1/2 cup water and cook 3–4 minutes. 1/2 cup white beans, cooked, rinsed 4. Add tomatoes, broth, water, and wild rice. Bring to a boil then cover 1/4 cup bell pepper, chopped and simmer for 45 minutes. 1/4 cup carrot, sliced 5. Remove cover. Add beans, corn and spinach. 1/4 cup corn kernels 6. After spinach has wilted, soup is ready to be served. 1/4 cup mushrooms, sliced 1/4 cup onion, diced 1 teaspoon garlic, minced 1/2 teaspoon dried basil 1/4 teaspoon dried oregano 1/4 teaspoon smoked paprika Freshly ground black pepper

Lunch Quick Potato Tacos

Prep Time 15 min, Cook Time 40 min, Serves 2

INGREDIENTS DIRECTIONS Basic Breakfast Potatoes (page 21) 1. Prepare Basic Breakfast Potatoes as directed on (page 21). 4 corn or whole wheat tortillas 2. Smash cooked potatoes and/or leave whole, depending on preference. Optional Toppings: pico de gallo, avocado •, cilantro, fresh veggies 3. Assemble on tortillas with your choice of toppings.

» Notes Prep and cook time includes time to make the Basic Breakfast Potatoes. You can cut down the time by making a double batch of breakfast potatoes earlier in the week and then using leftovers.

Prep Time 40 min, Cook Time 20 min, Serves 2

INGREDIENTS DIRECTIONS

Salad 1. Preheat oven to 400°F. 2 potatoes, diced 2. Roast mushrooms and potatoes by placing on a parchment-lined baking 1 cup chickpeas, cooked, rinsed sheet and cooking 15–20 minutes until potatoes can be pierced by a fork. 1 cup mushrooms, sliced in half Remove and cool. Freshly ground black pepper 3. Meanwhile, make pesto by combining all ingredients except water in a food processor. Blend and then slowly add water until desired consistency Oil-Free Pesto is reached. Season with black pepper to taste. 1 cup fresh basil 4. Combine cooled potatoes and mushrooms in a bowl with chickpeas. 1/4 cup water Stir in pesto.* Chill at least 30 minutes then serve. 1 garlic clove, smashed 3 tablespoons water » Notes 2 tablespoons nutritional yeast Add pesto a little at a time until desired coating is reached. You may not 2 tablespoons walnuts • use it all. Extra pesto may be stored in the refrigerator for up to one week. 1 1/2 teaspoons lemon juice, freshly squeezed Freshly ground black pepper

Prep Time 20 min, Cook Time 40 min, Serves 2

INGREDIENTS DIRECTIONS FOR ENCHILADAS

Enchiladas 1. Preheat oven to 350°F.

1/2 sweet potato, cooked 2. Add salsa, cooked cashews, and bell pepper to a blender and blend until 6 corn or whole wheat tortillas smooth. Add black beans, cayenne, and cumin and continue to process 2 kale leaves, destemmed, torn until slightly smooth. Add torn kale and pulse until kale has broken into smaller pieces. 1 cup black beans, cooked, rinsed 1/2 cup enchilada sauce 3. Scoop out the center of the cooked sweet potato into a bowl. Add blended mixture and nutritional yeast (optional) and stir until combined. 1/2 cup red bell pepper, chopped 1/2 cup salsa 4. Add a small amount of enchilada sauce to the bottom of a baking pan. Microwave tortillas 10–15 seconds to soften (you can also heat them up on 1/4 cup cashews, soaked • the stove). Proceed to fill each with mixture, then roll and place seam side 1 tablespoon nutritional yeast (optional) down. Top with remaining enchilada sauce. 1/4 teaspoon cayenne 5. Bake for 30 minutes or until heated through. Serve with ‘Queso’ Sauce 1/4 teaspoon cumin (optional). Enchilada Sauce

1/4 cup vegetable broth, low-sodium DIRECTIONS FOR ENCHILADA SAUCE 2 1/2 teaspoons whole wheat or gluten-free flour 1. In small bowl, measure dry ingredients. Stir and set aside. 1 1/2 teaspoons tomato paste 2. Place skillet over medium high heat. When pan has come to temperature, add a few drops of vegetable broth then your spice mixture. Whisk and 3/4 teaspoon chili powder cook about one minute. 1/4 teaspoon apple cider vinegar 3. Whisk tomato paste into the mixture, then add in vegetable broth. Whisk 1/4 teaspoon cumin to remove lumps. Dash garlic powder 4. Increase heat to medium-high. Cook for 5–7 minutes or until thickened, Pinch dried oregano whisking regularly. Freshly ground black pepper 5. Remove from heat. Stir in vinegar. Taste and add black pepper to taste. ‘Queso’ Sauce (optional) 1/2 cup salsa DIRECTIONS FOR ‘QUESO’ SAUCE 1/4 cup cashews.raw, soaked overnight • 1/4 cup red bell pepper, chopped 1. Drain and rinse cashews. 1 tablespoon nutritional yeast 2. Combine in high-speed blender with all other ingredients and blend until smooth and creamy. 1/4 teaspoon turmeric 3. Serve warm or at room temperature.

Prep Time 20 min, Cook Time 20 min, Serves 2

INGREDIENTS DIRECTIONS

Salad 1. Boil or steam potatoes until ‘al dente’-soft but still firm enough to 1 1/2 potatoes, cubed hold up when mixed in the salad. 1/4 cup arugula 2. As potatoes are cooling, prepare sauce by blending all ingredients 1/4 cup lentils, cooked, rinsed until smooth. 1/2 cup carrot, diced small 3. In a bowl, combined lentils, potatoes, and other salad ingredients. 1/2 cup onion, diced small Stir in sauce. Season with black pepper to taste. 1/2 cup red bell pepper, diced small 4. Serve salad as-is or as a lettuce wrap. 5 basil leaves Freshly ground black pepper

Sauce 1/4 cup lentils, cooked, rinsed 1/2 avocado • 1 1/2 teaspoon lemon juice, freshly squeezed 1 1/2 teaspoon turmeric 1/2 teaspoon balsamic vinegar 1/2 teaspoon marjoram 1/2 teaspoon mustard Serving 4–6 lettuce leaves

Prep Time 10 min, Cook Time 45–60 min, Serves 2

INGREDIENTS DIRECTIONS 2 potatoes, baked 1. Preheat oven to 400°F. Poke holes in potatoes with fork then cook 45–60 Toppings of Choice: minutes or until a fork pierces through easily. beans, Baked Tofu (page 69), veggies 2. Prepare desired vegetables and condiments as needed.** (steamed broccoli, steamed asparagus, sautéed spinach, sautéed mushrooms, 3. Slice potato in half and top with desired vegetables, herbs, proteins and extras. grilled corn, grilled onions, roasted red peppers, tomatoes), herbs (green » Notes onions, basil, cilantro, oregano, parsley, dill), avocado •, olives •, salsa, ‘Queso’ Potatoes may be baked in advance then stored in the refrigerator for Sauce • (page 96), Cashew Sour Cream 5–7 days. Microwave to heat, then proceed with step 2. • (page 93), Oil-Free Pesto • (page 95) Use ingredients you have available to simplify this step, including leftover extras from earlier in the week.

Prep Time 10 min, Cook Time 30 min, Serves 2

INGREDIENTS DIRECTIONS 2 sweet potatoes, chopped 1. Preheat oven to 400°F. Line baking sheet with parchment paper. 1/2 cup onion, chopped Add chopped sweet potatoes and roast 25–30 minutes until fork tender 1/4 cup corn, fresh or frozen and crisp, flipping halfway through. 1/4 cup farro, uncooked 2. Meanwhile, prepare farro according to directions on package. When cooked, remove and cool.

3. In a nonstick skillet, saute onions over medium heat for 3–5 minutes, adding a few drops of water as needed. Add corn and saute a few additional minutes.

4. Combine sweet potatoes, farro, onion and corn in bowl. Serve.

» Notes Suggested Salad Dressing: Smoky Citrus. To lower the energy density of this dish, you can also simply add the miso, cumin and smoked paprika listed in the dressing recipe directly into the salad.

Prep Time 25 min, Cook Time 45–60 min, Serves 2

INGREDIENTS DIRECTIONS 2 potatoes 1. Preheat oven to 400°F. Poke holes in potatoes with fork then cook 1/4 cup black beans, cooked, rinsed 45–60 minutes or until a fork pierces through easily. 1/4 cup onions, chopped 2. Cook quinoa according to instructions on package. 1/4 cup zucchini, chopped 3. In a nonstick skillet, saute onions over medium heat until translucent, 2 tablespoons tomatoes, diced adding a drop or two of water as needed. Add zucchini and black pepper 2 tablespoons quinoa, uncooked and cook until soft. 1 tablespoon cilantro, chopped 4. In a bowl, stir to combine all ingredients except potatoes. 1 teaspoon lime juice, freshly squeezed 5. Cut cooked potatoes in half. Scoop out center and fill with quinoa, 1/4 teaspoon chili powder bean and veggie mixture. Bake 2–3 minutes. Pinch red chili flakes (optional) Freshly ground black pepper

Prep Time 10 min, Cook Time 10 min, Serves 2

INGREDIENTS DIRECTIONS 1/2 cup pasta of choice, uncooked 1. Cook pasta according to directions on package. Drain and cool. 1/2 cup bell pepper, chopped 2. In a bowl, combine pasta with all veggies. Toss with dressing of choice. 1/2 cup broccoli, chopped, cooked Enjoy immediately or refrigerate to chill. 1/2 cup corn kernels 1/2 cup cucumber, chopped » Notes 1/2 cup onion, chopped Suggested Salad Dressing: Oil-Free Italian. 1/2 cup tomato, chopped 1/4 cup black olives, sliced • 1 tablespoon lemon zest

Prep Time 20 min, Cook Time 10 min, Serves 2

INGREDIENTS DIRECTIONS 3/4 cup chickpeas, cooked, rinsed + juice from can (aquafaba) 1. Combine chickpeas, aquafaba, chopped garlic, garlic powder and onion powder in a saucepan and cook it over medium heat for 10 minutes. Let 3 tablespoons Basic Thick Cashew Cream (page 93)* • it cool. 3 tablespoons breadcrumbs 2. When chilled, drain liquid. Place in food processor and pulse until 3 tablespoons celery, finely chopped slightly chunky. 2 tablespoons green onion, 3. Remove from food processor and place in bowl with remaining ingredients. finely chopped Chill at least 10 minutes before assembling sandwiches or lettuce wraps. 1 tablespoon baby dill, finely chopped 1 tablespoon dill pickle, finely chopped » Notes 1 teaspoon garlic, chopped In place of Cashew Cream you may substitute avocado, plain plant-based 1/4 teaspoon lemon juice, freshly squeezed yogurt, or Green Banana Biomass. Our recipe can be found here: 1/4 teaspoon onion powder http://ucdintegrativemedicine.com/recipes/green-banana-biomass/ 1/4 teaspoon paprika 1/4 teaspoon sriracha 1/4 teaspoon turmeric Pinch garlic powder Freshly ground black pepper

Prep Time 10 min, Cook Time 15 min, Serves 2

INGREDIENTS DIRECTIONS

Peanut Stir Fry 1. Cook noodles according to directions on package.

1/2 cup whole wheat or soba noodles 2. Sauté vegetables in nonstick skillet over medium heat for 6–8 minutes 1/2 cup broccoli, chopped or until tender, adding a drop or two of water as needed.

1/2 cup mushrooms, sliced 3. Whisk together peanut sauce ingredients. If too thick, thin with hot water. 1/2 cup red bell pepper, sliced 4. Add half the sauce to the vegetables and half to the noodles. Add noodles 2 tablespoons green onion, to skillet and toss to combine. chopped (optional) 5. Sprinkle sesame seeds and serve hot or cold. Spicy Peanut Sauce 4 tablespoons peanut butter, unsalted, oil-free • 3 tablespoons tamari, low-sodium 3/4 tablespoon sriracha sauce 1/2 tablespoon sesame seeds, toasted •

Prep Time 15 min, Cook Time 10 min, Serves 2

INGREDIENTS DIRECTIONS 1/2 cup pasta of choice, uncooked 1. Cook pasta according to instructions on package. Drain and place in bowl. 1/2 cup chickpeas, cooked, rinsed (optional) 2. Meanwhile, make pesto by combining all ingredients except water in a 8 cherry tomatoes, quartered food processor. Blend and then slowly add water until desired consistency is reached. Season with black pepper to taste. 1 handful arugula 1 tablespoon Kalamata olives, 3. Add pesto to pasta and stir to coat. thinly sliced (optional) • 4. Stir in tomatoes, arugula, and optional ingredients. Serve or refrigerate. Freshly ground black pepper Oil-Free Pesto (page 95) •

Prep Time 5 min, Cook Time 15 min, Serves 2

INGREDIENTS DIRECTIONS 1/2 cup pasta of choice, uncooked 1. Cook pasta according to directions on package. 3/4 cup asparagus, cut into 1 1/2" lengths 2. When pasta is almost al dente, add asparagus pieces and cook 1/2 cup artichoke hearts, marinated until bright green, about 1 minute. 1/2 cup tomato, trimmed, peeled, chopped 3. Drain pasta and asparagus, then combine with remaining 2 sun-dried tomatoes, sliced ingredients. Can be served warm, room temperature, or cold. 2 tablespoons fresh parsley, chopped Freshly ground black pepper Red pepper flakes

Prep Time 10 min, Cook Time 20 min, Serves 2

INGREDIENTS DIRECTIONS 1/2 cup pasta of choice, uncooked 1. Make pasta according to directions on package. 1 1/4 cups fresh cauliflower florets 2. Boil cauliflower florets until very tender, about 7 minutes. Drain. 1/2 cup Homemade Nut Milk (page 18) or store-bought plant-based milk 3. In a high-speed blender, combine cauliflower, nut milk, cashews, 1/4 cup cashews* • lemon juice, nutritional yeast and black pepper. Blend until smooth. 1 tablespoon lemon juice, 4. In a nonstick skillet, saute minced garlic until fragrant and soft. freshly squeezed Pour in cauliflower sauce and simmer until heated through. 2 teaspoons garlic, minced 5. Add pasta to pan and toss to coat. Serve hot. 1 1/2 teaspoon nutritional yeast Freshly ground black pepper » Notes To soften cashews, soak in water at least 2 hours then drain, or boil for 10 minutes.

Prep Time 45 min, Cook Time 15 min, Serves 2

INGREDIENTS DIRECTIONS 2 cups ciabatta, cut into 1 1/2 inch cubes 1. Preheat oven to 350°F. 1 1/4 cups tomato, cut into bite-size pieces 2. Place cubed bread on baking sheet and bake until crisp and firm, 3 tablespoons fresh basil, packed, chopped about 15 minutes. Remove and let cool. 3/4 tablespoons white or red wine vinegar 3. Cut tomatoes and place in strainer with bowl underneath to catch juices. 2 teaspoons shallot, minced Let tomatoes drain for at least 15 minutes. 3/4 teaspoon garlic, minced 4. To bowl of drained tomato juices, add shallot, garlic, mustard and vinegar. 1/4 teaspoon Dijon mustard Season with black pepper. Freshly ground black pepper 5. Toss tomatoes, bread, basil and dressing in bowl. Let rest at least 30 minutes, tossing occasionally, so bread can absorb dressing.

Prep Time 10 min, Cook Time 15 min, Serves 2

INGREDIENTS DIRECTIONS

Fried Rice 1. In a nonstick skillet, saute onions over medium heat until soft and 3/4 cup rice, cooked* translucent. Add garlic, stir, then add broccoli, snap peas, and carrots. Saute 3–5 minutes. 1/2 cup broccoli florets 1/3 cup onions, sliced 2. Prepare Thai Chili Sauce by pulsing all ingredients in food processor until combined. Taste and add additional dried red chili if desired. 1/3 cup snap peas, cut in half 1/4 cup carrots, thinly sliced 3. Add Thai Chili Sauce, rice, and tomatoes to the skillet. Stir and cook a few minutes until warmed through. Serve. 1/4 cup tomatoes, chopped 1/2 teaspoon garlic, minced » Notes Thai Chili Sauce Cold rice, prepared the day before, works best. 1/2 dried red chili 2 tablespoons lime juice, freshly squeezed 2 tablespoons tamari, low-sodium 1 1/2 teaspoons garlic, minced

Prep Time 10 min, Cook Time 20 min, Serves 2

INGREDIENTS DIRECTIONS

Wild Rice Salad 1. Boil or steam green beans 3–4 minutes until crisp but tender. Set in ice bath 1 cup wild rice rice, cooked* to preserve bright green color. When cool, cut into bite-size pieces. 3/4 cups green beans 2. Cook rice according to instructions on package. 1/4 cup cranberries, dried • 3. In a small bowl, whisk together all Garlic Dijon Sauce ingredients.

1/4 cup sun-dried tomatoes 4. Combine rice with all other ingredients except almonds. Add Garlic Dijon 2 tablespoons green onion, sliced thinly Sauce and toss to coat. Serve topped with toasted almonds. 2 tablespoons Kalamata olives, quartered • » Notes 2 tablespoons onion, finely diced Cold rice, prepared the day before, works best. 2 tablespoons parsley, chopped 1 tablespoon almonds, lightly toasted •

Garlic Dijon Sauce 2 tablespoons vegetable broth, low-sodium or water 1 tablespoon sherry wine vinegar 1 teaspoon garlic, minced 1 1/2 teaspoons Dijon mustard Freshly ground black pepper

Prep Time 15 min, Cook Time 30 min, Serves 2

INGREDIENTS DIRECTIONS

Broccoli Rice Bake 1. Preheat oven to 375°F.

1 cup brown rice, cooked 2. Blend all sauce ingredients until smooth then set aside. 1 2/3 cups broccoli florets 3. Steam broccoli 3–4 minutes. 2/3 cup chickpeas, cooked, rinsed 4. In a nonstick skillet, saute onion, bell pepper and celery 3–4 minutes. 1/3 cup onion, chopped Add steamed broccoli, cooked brown rice, chickpeas and sauce, then 1/4 cup celery, chopped cook until heated through, about 5 minutes. 1/4 cup red bell pepper, chopped 5. Add mixture to casserole dish and bake 20 minutes or until the top 1/2 teaspoon thyme begins to brown.

Vegan Cream Sauce 1/2 cup Homemade Nut Milk (page 18) or store-bought plant-based milk 3 tablespoons nutritional yeast 1 1/2 teaspoons cornstarch 1 teaspoon tahini (optional) • 1/2 teaspoon lemon juice, freshly squeezed 1/4 teaspoon onion powder Dash smoked paprika Dash cayenne pepper Freshly ground black pepper

Prep Time 70 min, Cook Time 30–40 min, Serves 2

INGREDIENTS DIRECTIONS

Salad 1. Rinse black rice then place in a medium saucepan with 2 3/4 cups water.

3/4 cup black rice 2. Bring to a boil, then reduce heat, cover and simmer until water is absorbed 1/2 cup fresh cilantro, chopped (optional) about 30–40 minutes.

1/4 cup fresh parsley, chopped 3. Meanwhile, add vinaigrette ingredients to a food processor and pulse for 1/4 cup onion, diced 15–30 seconds until combined. 1/2 avocado, diced • 4. When rice has finished cooking, remove from stove and place in a bowl.

1/2 mango, diced 5. Cool for about 10 minutes then stir in vinaigrette. Cover and refrigerate 2 tablespoons almonds, until fully cooled, about 1 hour. roasted (optional) • 6. Remove and toss rice with mango, red onion, parsley, and cilantro (optional).

Cilantro Lime Vinaigrette 7. Scoop into individual salad bowls and top with avocado and almonds (optional). 2 tablespoons lime juice, freshly squeezed 1 tablespoon fresh cilantro, chopped 1/2 teaspoon garlic, minced 1/2 teaspoon maple syrup • Freshly ground black pepper, to taste

Prep Time 5 min, Cook Time 20 min, Serves 2

INGREDIENTS DIRECTIONS 1/2 cup jasmine rice, uncooked 1. Prepare rice according to instructions on packet. 1/4 cup cherry tomatoes, quartered 2. Add tomatoes and pesto, then stir to combine. Oil-Free Pesto (page 95) •

Prep Time 10 min, Cook Time 30 min, Serves 2

INGREDIENTS DIRECTIONS 1/4 cup sprouted red rice, uncooked 1. In a saucepan over medium heat, saute onions, garlic, sesame seeds and 2 cups vegetable broth, low-sodium basil leaves for one minute. 1/2 cup broccoli florets 2. Add broccoli, baby corn, carrots, and curry powder. Stir so vegetables are 1/2 cup coconut milk* • well coated. 1/2 cup onions, chopped 3. Add coconut milk and red rice. 1/4 cup carrots, julienned 4. Stir, cover and simmer over low heat until coconut milk has been absorbed, 1/4 cup baby corn, chopped about 10 minutes. 1/4 cup water 5. Add vegetable broth and water. Simmer covered over low heat about 4 Thai basil leaves 15 minutes or until rice is soft. Serve. 1 tablespoon curry powder 1/2 teaspoon garlic powder » Notes 1/2 teaspoon sesame seeds • To decrease saturated fat content, substitute coconut milk for other plant-based milk.

Prep Time 15 min, Cook Time 60 min, Serves 2

INGREDIENTS DIRECTIONS

Fried Rice 1. Preheat oven to 400°F and line baking sheet with parchment paper.

1 cup brown rice, cooked 2. Squeeze tofu with towel to press out excess liquid then dice into 1/4" cubes. 1/2 cup green onion, chopped 3. Place on baking sheet and cook 25–30 minutes or until firm and crisp. 1/2 cup tofu, extra firm 4. In a bowl, whisk all sauce ingredients together and set aside. 1/4 cup carrots, finely diced 5. Transfer tofu to sauce bowl and marinate 5 minutes, stirring periodically. 1/4 cup peas, frozen 2 teaspoons garlic, minced 6. Strain tofu out using slotted spoon, reserving remaining sauce. 7. Place tofu on preheated nonstick skillet and cook over medium heat for Sweet Peanut Soy Sauce 5 minutes. Remove and set aside. 3 tablespoon tamari, low-sodium 8. Add green onion, carrots, peas and garlic to hot skillet. Sauté 3–4 minutes. 2 tablespoons maple syrup • 9. Add the rice, tofu, and remaining sauce. Cook over medium-high heat 1 tablespoon peanut butter • for 3–4 minutes, stirring regularly. Serve immediately. 1 teaspoon garlic, minced 1/2–1 teaspoon chili powder

58 21-Day Food Day Challenge Menu Book | © The Regents of the University of California, Davis campus IPHI, 2017. All rights reserved | ucdim.com 59 Tofu Fried Rice 21-Day Food Day Challenge Menu Book | © The Regents of the University of California, Davis campus IPHI, 2017. All rights reserved | ucdim.com dinner Easy One Pan Potato Bake

Prep Time 10 min, Cook Time 40–50 min, Serves 2

INGREDIENTS DIRECTIONS 3–4 potatoes, unpeeled, cut into 1” chunks 1. Preheat oven to 400°F. 1 cup onion, chopped 2. Toss ingredients together and place in a glass or ceramic baking dish. 1 cup water Cover and bake 20–30 minutes. 1/2 cup red bell pepper, chopped 3. Drizzle balsamic vinegar over vegetables. Recover and bake an additional 1/2 cup tomatoes, chopped 15–20 minutes or until vegetables are tender. 1/4 cup kalamata olives, pitted and sliced in half • 4. Remove from oven and serve hot. 1 bay leaf, chopped 1 sprig fresh rosemary, chopped 2 tablespoons balsamic vinegar

Prep Time 20 min, Cook Time 70–80 min, Serves 2

INGREDIENTS DIRECTIONS 3 potatoes 1. Preheat oven to 400°F. 1 cup chickpeas, cooked, rinsed 2. Puncture potatoes several times with a fork. Bake on baking sheet for about 1/2 cup Homemade Nut Milk (page 18) or store-bought plant-based milk 60 minutes, or until tender. Remove and let cool until they can be handled. 3 sun-dried tomatoes, chopped 3. Cut potatoes in half and scoop out the centers. Transfer to a bowl and mash 2 tablespoons shallot, chopped with plant milk, garlic, and mustard. Add chickpeas and roughly mash into the mixture. Add sun-dried tomatoes, shallot, capers, green onions and 1 1/2 tablespoons capers, cooked black pepper. Stir to combine. 1 tablespoon green onion, chopped 4. Fill potato skins with mixture, then continue baking 10–20 minutes or until 1 1/2 teaspoons stone ground mustard golden brown. 1 teaspoon garlic, minced 5. Whisk equal parts tahini (if using) and water. Freshly ground black pepper Optional Toppings: Baked Tofu (page 6. Serve potato skins with toppings of choice 69), green onion or chives, tahini sauce •

Prep Time 10 min, Cook Time 30–40 min, Serves 2

INGREDIENTS DIRECTIONS 1/2 potato, chopped small 1. Add onion and potato to saucepan and cook over low heat for 5 minutes, 3/4 cup coconut milk, reduced fat* • adding a drop or two of water as needed. Add eggplant and mushrooms 1/2 cup eggplant, chopped and cook for an additional 3 minutes.

1/2 cup mushrooms, sliced 2. Stir in curry paste. Add coconut milk* and vegetable broth. Bring to a boil 1/2 cup onion, chopped then simmer 20–30 minutes or until potatoes are tender. 1/3 cup vegetable broth, low-sodium 1–2 tablespoons curry paste » Notes To decrease saturated fat content, substitute coconut milk for Homemade Nut Milk (page 18) or store-bought plant-based milk.

Prep Time 5 min, Cook Time 15 min, Serves 2

INGREDIENTS DIRECTIONS 1 potato, peeled, chopped 1. Boil or steam chopped potatoes about 10 minutes or until soft. 4 whole wheat tortillas When ready, drain and reserve 1/4 cup of the boiling water. 2 cups spinach 2. Meanwhile, add onions to skillet and sauté over medium heat, 1/2 cup onion adding a few drops of water as needed. Once softened and lightly 1 1/2 tablespoons nutritional yeast browned, add garlic, tamari, spinach, and a couple tablespoons of 1 tablespoon tamari, low-sodium water. Stir and sauté until wilted then set aside. 1 teaspoon garlic, minced 3. Mash potatoes along with 1/4 cup water (used for boiling) Freshly ground black pepper and nutritional yeast. Pinch cayenne (optional) 4. Preheat nonstick skillet to medium high heat. Assemble by ‘Queso’ Sauce (optional, page 96) • spreading a layer of potato onto a tortilla then adding sautéed spinach and onions. Top with a second tortilla. Cook on skillet until brown, about 3–5 minutes per side.

5. Serve as-is, or with salsa or ‘Queso’ Sauce (optional).

Prep Time 10 min, Cook Time 60 min, Serves 2

INGREDIENTS DIRECTIONS 2 potatoes, sliced thinly 1. Preheat oven to 350°F. 2 cups pizza or marinara sauce, oil-free 2. Add 1/3 of tomato sauce to the bottom of a baking pan. 1 cup pizza toppings (e.g. tomatoes, onion, peppers, mushrooms, olives •) 3. Place slices from one potato on top of tomato sauce. 4. Layer with half pizza toppings, then 1/3 of the sauce, then slices from second potato, then remaining pizza toppings and finally remaining sauce.

5. Bake covered about 30–45 minutes or until potatoes are easily pierced with fork.

6. Remove cover and bake for another 10–15 minutes until tops are browned.

"Crab" Cakes: Prep Time 10 min, Cook Time 30–40 min, Serves 2 | Wedges: Prep Time 5 min, Cook Time 40 min, Serves 2

Chickpea Crab Cakes Wholesome Power Wedges

INGREDIENTS DIRECTIONS FOR CHICKPEA CRAB CAKES

Chickpea Crab Cakes 1. Preheat oven to 400°F and line baking sheet with parchment paper. 1 cup artichoke hearts, rinsed 2. Pulse artichokes, chickpeas and hearts of palm in food processor until mixed but chunky. 1 cup chickpeas, cooked, rinsed 3. Place mixture in bowl and combine with cup breadcrumbs, Old Bay 1 cup hearts of palms, rinsed 1/2 seasoning, Dijon mustard, lemon juice, and black pepper. 1/2 + 1/4 cup breadcrumbs 4. Sprinkle 1/4 cup breadcrumbs on a plate. Form mixture into patties then 2 tablespoons Basic Thick coat each in breadcrumbs. Cashew Cream* • 5. Place on baking sheet. Bake 30–40 minutes, flipping halfway through. 1 1/2 teaspoons Old Bay seasoning 6. Prepare Basic Thick Cashew Cream by draining cashews, adding them in teaspoon Dijon mustard 1/2 a blender with water and miso paste, then blending until smooth. Next, 1/2 teaspoon lemon juice, freshly squeezed add guar gum and blend on low for 30 seconds then high for 60 seconds. Freshly ground black pepper 7. Mix together Tartar Sauce ingredients. Serve with crab cakes.

Basic Thick Cashew Cream » Notes 2/3 cup water, room temperature Store-bought Greek style plain plant-based yogurt also works. 1/2 cup cashews, soaked 3–4 hours • You can also use an air fryer. 1 tablespoon light miso paste Recipe for Basic Thick Cashew Cream makes 1 3/4 cups. Unused cream can be 1/4 teaspoon guar gum refrigerated up to 3 days or frozen up to 2 months. Tartar Sauce 1/4 cup Basic Thick Cashew Cream* • DIRECTIONS FOR POWER WEDGES 1 1/2 teaspoons sweet pickle relish 1/2 teaspoon fresh dill 1. Scrub and slice potatoes into 3/4-inch to 1-inch thick wedges. 1/2 teaspoon lemon juice, freshly squeezed 2. Steam potatoes in a pot for 15 minutes. 3. Preheat convection oven to 400°F (425°F for regular oven). Line a baking Power Wedges pan with parchment paper. 4 potatoes 4. In a large bowl, combine all seasonings and mix. Slowly add steamed 1 1/2 teaspoons whole-wheat potatoes to seasoned mix and coat potatoes evenly. or gluten-free flour 5. Spread potatoes on parchment paper and bake for 25 minutes. 1/2 teaspoon chili powder 6. Remove from oven and serve. 1/2 teaspoon garlic powder 1/2 teaspoon onion powder » Notes 1/2 teaspoon paprika Seasoning mix can be prepared in advance and stored with other spices. Freshly ground black pepper

Prep Time 10 min, Cook Time 45 min, Serves 2

INGREDIENTS DIRECTIONS 1 1/3 cup mashed potatoes* 1. Preheat oven to 400°F. 1/2 cup mushrooms, chopped 2. In a nonstick skillet, saute onions and garlic over medium heat until 1/3 cup carrot, diced translucent, adding a drop or two of water as needed. Add carrots and 1/3 cup celery, diced celery and saute until celery starts to soften, about 5 minutes. Add 1/3 cup lentils, cooked, rinsed mushrooms, thyme, paprika and black pepper and saute until mushrooms 1/3 cup onion, chopped have softened, about 3–5 minutes.

1/3 cup peas, frozen 3. To the pan, add flour and tomato paste and cook about 2 minutes until 1/3 cup vegetable broth, low-sodium beginning to coat the bottom of the skillet.

1 teaspoon whole wheat 4. Stir in vegetable broth and mix well with flour/tomato paste mixture. or gluten-free flour Simmer to thicken, then add lentils and peas and cook until heated through. 1 teaspoon tomato paste 5. Pour mixture into casserole dish. Spread mashed potatoes over top. 1/2 teaspoon garlic, minced Bake until heated through and lightly brown, about 15–20 minutes 1/2 teaspoon dried thyme Pinch smoked paprika » Notes Freshly ground black pepper You may also substitute mashed potatoes for mashed cauliflower. Our recipe can be found here: http://ucdintegrativemedicine.com/recipes/mashed-garlic-and-cauliflower/

Prep Time 70 min, Cook Time 40 min, Serves 2

INGREDIENTS PASTA DIRECTIONS

Fajita pasta 1. Preheat oven to 350°F.

1/2 cup pasta of choice, uncooked 2. Peel back dry layers on corn cob but leave husk intact. Place directly on 1/2 cup Baked Tofu oven rack. Meanwhile, place tomatoes on baking sheet and also set in oven. 1/2 cup corn kernels Roast corn and tomatoes for 35 minutes. 1/2 cup grape tomatoes 3. Remove corn and tomatoes from oven. When cool, peel back husk on corn 1/2 cup onion, sliced and cut kernels off. 1/2 cup red bell pepper, sliced 4. Cook pasta according to instructions on package. Drain and set aside.

1 1/2 teaspoons lime juice, freshly squeezed 5. In a small bowl, mix spices together.

Spices 6. Sauté onions over medium high heat about 2 minutes, adding a drop or two 1 1/2 teaspoons chili powder of water as needed. Add bell peppers and sauté 3 minutes. 3/4 teaspoon paprika 7. Add pasta, Baked Tofu, corn, spices and lime juice to skillet. Sauté 1–2 1/2 teaspoon cumin minutes, then add tomatoes and sauté 2 minutes. If pasta looks dry, add water as needed. Serve hot. Pinch cayenne Pinch garlic powder Pinch onion powder BAKED TOFU DIRECTIONS

1. Cut tofu into 1/2 to 1 inch sized chunks. Place in a sealable plastic bag or Baked Tofu container with a lid. 1 1/2 cups tofu, extra firm, pressed 2. Mix the water, tamari, maple syrup, and liquid smoke in a small bowl. Pour 1/2 cup water mixture over the tofu and place the container in the fridge. Allow the tofu to 3 tablespoons tamari, low-sodium marinate for 1 to 2 hours (or overnight), flipping after one hour to make sure 2 tablespoons maple syrup • the tofu is evenly marinated. 1 teaspoon liquid smoke, hickory flavor 3. Preheat oven to 400°F and line a baking sheet with parchment paper.

4. Evenly space the tofu on the cooking sheet. Bake for 20 minutes then flip the tofu over and bake for another 15–20 minutes. Tofu should be golden brown. Remove from oven and allow tofu to cool

Prep Time 5 min, Cook Time 40 min, Serves 2

INGREDIENTS DIRECTIONS FOR STEAMED BROCCOLI 1/2 cup pasta of choice, uncooked 1. Preheat oven to 400°F. Place asparagus on baking sheet and top with 2 1/2 cups Homemade Nut Milk (page 18) thin slices of 1 lemon. Bake 20–25 minutes or until tender, then or store-bought plant-based milk remove and chop into thirds. 3/4 cup asparagus 2. Cook pasta according to directions on package. 2 lemons 3 tablespoons whole wheat 3. Meanwhile, sauté garlic with a couple drops of water in a nonstick or gluten-free flour skillet over medium heat. 1–2 tablespoons nutritional 4. After 1–2 minutes, whisk in flour and cook for 30 seconds. Add nut yeast (optional) milk and black pepper. 2 teaspoons garlic, minced 5. Lower heat and allow liquids to thicken, stirring occasionally. If too Freshly ground black pepper thin, add an extra tablespoon of flour.

6. When desired consistency is reached, you may add nutritional yeast (optional) or puree in blender. Then add juice of 1/2 lemon and stir.

7. Drain pasta. Combine in bowl with asparagus pieces.

8. Add sauce according to preference (you may have leftover sauce). Serve hot and garnish with lemon slices.

Prep Time 15 min, Cook Time 30 min, Serves 2

INGREDIENTS DIRECTIONS FOR SHIITAKE STROGANOFF

Shiitake Stroganoff 1. In a large saucepan over medium-high heat, add the shallot and sauté until 1 cup wide noodles (egg-free) lightly golden, 2 to 3 minutes. Next, add the mushrooms and cook, stirring, until they have softened and released most of their liquid, about 5 cups mixed fresh mushrooms (e.g. shiitake, oyster, cremini) thinly sliced 5 minutes. 1/2 cup shallot, thinly sliced 2. Add the flour and stir to incorporate. Add wine and broth and cook until 1/2 cup vegetable broth, low-sodium most of the alcohol has evaporated, about 2 minutes. 1/2 cup dry white wine 3. Remove from the heat, and stir in the Cashew Sour Cream and parsley. 1/4 cup Cashew Sour Cream • Season with pepper. 1 tablespoon fresh flat-leaf parsley, 4. Meanwhile, cook pasta according to the package instructions. Drain, minced (plus more for garnish) reserving about 1/2 cup of the cooking water.

1 tablespoon whole wheat (or GF) flour 5. Add the pasta to the sauce and toss to combine. Warm briefly over low Freshly ground black pepper, to taste heat to blend the flavors. Add as much of the cooking water as needed to loosen the sauce, garnish with parsley and serve immediately. Cashew Sour Cream 1/2 cup cashews.raw, soaked overnight • DIRECTIONS CASHEW SOUR CREAM 1/4 cup water 2 teaspoons apple cider vinegar 1. Add ingredients to high speed blender and blend until smooth and creamy. 2 teaspoons lemon juice, freshly squeezed Chill before serving.

» Notes Cashew Sour Cream can be prepared ahead of time and stored in the refrigerator. If you forget to soak the cashews overnight (or between 4–8 hours), you can soak them for one hour in hot water right before preparing.

Prep Time 20 min, Cook Time 40 min, Serves 2

INGREDIENTS DIRECTIONS 1/2 cup pasta of choice, uncooked 1. Preheat oven to 425°F. 1 cup butternut squash, peeled, seeded, diced 2. Place parchment paper on a baking sheet then add diced butternut squash 1 garlic clove, whole and whole garlic clove. Roast 30–40 minutes or until fork tender (squash), flipping half way. Remove from oven and let it cool for 5 minutes. When 6 tablespoons water cooled, pop garlic clove out of the peel. 2 tablespoons cashews. raw, soaked overnight • 3. Meanwhile, cook pasta according to package directions. 1 1/2 teaspoon lemon juice, 4. Transfer squash and garlic to a blender with all remaining ingredients freshly squeezed except liquid smoke and hot sauce. 1/4 teaspoon onion powder 5. Add liquid smoke and hot sauce (to taste) and blend again. 1/4 teaspoon smoked paprika 6. Drain pasta and return to pot. Add desired amount of sauce and stir to Dash liquid smoke, to taste combine.* Cook until heated then serve. Hot sauce, to taste » Notes Depending on your preferences, you may have remaining sauce. If so, it can be stored in the refrigerator for up to one week.

Prep Time 15 min, Cook Time 30 min, Serves 2

INGREDIENTS DIRECTIONS 1/2 cup pasta of choice, uncooked 1. Boil potatoes and onion for 8-10 minute, or until potatoes are soft. Reserve 1 potato, chopped into 1/2 inch cubes* the liquid as you drain potatoes, then set aside. 3 tablespoons cannellini beans, cooked, rinsed 2. When potatoes are done, bring a large pot of water to a boil and cook 2 tablespoons onion, chopped fettuccine according to the directions on the package. 2 teaspoons garlic, minced 3. Sauté minced garlic in a small skillet over medium heat 1–2 minutes or 1 teaspoon Italian seasoning until fragrant. Stir to avoid burning, and add a drop of water as needed. 1/2 teaspoon lemon juice, freshly squeezed 4. Add cannellini beans and 1/3 cup reserved liquid to a blender and pulse to combine.

5. Next add potatoes, onion, garlic, seasonings and lemon juice and blend until smooth, adding reserved liquid as needed for desired consistency.

6. Transfer cooked fettuccine and blended sauce into a serving dish and mix them together. Serve.

» Notes Potatoes are used as a thickening agent. You can also substitute cauliflower florets, following the same method to boil them until tender.

Prep Time 15 min, Cook Time 15 min, Serves 2

INGREDIENTS DIRECTIONS 1/2 cup pasta of choice, uncooked 1. Boil a large pot of water and cook pasta according to the instructions on 1 cup tomatoes, diced the package. 3/4 cup vegetable broth, low-sodium 2. Meanwhile, heat a deep skillet over medium-high heat and saute onions 1/2 cup onion, chopped and garlic until lightly brown and translucent, adding a drop of vegetable 2 tablespoons fresh basil, chopped broth if sticking occurs. 1 tablespoon balsamic vinegar 3. Add tomatoes, broth and vinegar and simmer for about 8 minutes. 2 teaspoons garlic, minced 4. Stir in basil, crushed red pepper, and freshly ground black pepper, then Crushed red pepper to taste add cooked pasta and toss to coat. Freshly ground black pepper 5. Continue simmering for another 5 minutes, then serve.

Prep Time 15 min, Cook Time 20 min, Serves 2

INGREDIENTS DIRECTIONS

Teriyaki Noodle Bowl 1. Cook noodles according to instructions on package.

1/2 cup soba noodles, uncooked 2. In a small bowl, whisk together Teriyaki Sauce ingredients. Set aside. 1 3/4 cup broccoli florets 3. Heat a large nonstick skillet over medium high heat. 3/4 cup carrots, peeled, julienned 4. Add broccoli, celery and red bell pepper and sauté 7–10 minutes or until 1/2 cup celery, chopped tender, adding a few drops of water as needed. Add carrots and edamame 1/2 cup edamame, shelled (optional) (optional) and sauté 2–3 minutes. 1/2 cup red bell pepper, sliced thinly 5. Add noodles and Teriyaki Sauce to skillet. 1/4 cup green onions, chopped 6. Toss to coat then cook a few minutes as carrots soften further and Sesame seeds, toasted • sauce thickens.

Teriyaki Sauce 7. Serve topped with green onions and sesame seeds. 1 1/2 tablespoons rice vinegar 1 1/2 tablespoons tamari, low-sodium 1 1/2 teaspoons agave or maple syrup • 1 teaspoon garlic, minced 3/4 teaspoon fresh ginger, minced 1/2teaspoon cornstarch 1/2 teaspoon red pepper flakes Freshly ground black pepper

Prep Time 10 min, Cook Time 10 min, Serves 2

INGREDIENTS DIRECTIONS 1/2 cup corn 1. In a small bowl, prepare sauce by whisking tamari, orange juice, 1/2 cup edamame, shelled ginger, and garlic. Set aside. 1/2 cup red bell pepper, chopped 2. In a nonstick skillet over medium heat, add carrots, corn, and 1/4 cup tamari, low-sodium red pepper. 2 carrots, thinly sliced 3. Cook for 3–5 minutes, stirring regularly and adding water one 1/2 bunch garlic chives (nira), chopped tablespoon at a time if sticking occurs. 1 tablespoon orange juice, freshly squeezed 4. Add edamame, garlic chives (nira) and sauce to the skillet. Stir and continue to cook until vegetables are fork tender. 1 1/2 teaspoon garlic, minced 1 1/2 teaspoon fresh ginger, minced 5. Sprinkle with sesame seeds, toasted (if desired). Sesame seeds, toasted (optional) • 6. Serve as-is or over brown rice or quinoa.

Prep Time 10 min, Cook Time 50 min, Serves 2

INGREDIENTS DIRECTIONS 1/3 cup lentils, uncooked 1. In a large pot, sauté onion and garlic over medium heat, adding 2 1/2 tablespoons brown rice, uncooked a drop or two of water if needed. 1 2/3 cups water 2. Add all remaining ingredients. Stir and simmer uncovered over 1/3 cup onion, diced medium-high heat. Stir often and turn off heat when rice and 1 teaspoon chili powder lentils are cooked. 1 teaspoon garlic, minced 3. Use as filler for hard or soft tacos, topping with your choice of 1/2 teaspoon cumin fresh, plant-based ingredients. Dash onion powder Dash red pepper flakes Pinch paprika Freshly ground black pepper

Prep Time 25 min, Cook Time 100 min, Serves 2

INGREDIENTS DIRECTIONS 1/3 cup rice, uncooked 1. Preheat oven to 375°F. 2 large tomatoes 2. Cut the tops off each tomato. Gently scoop out insides, reserving 1 1/3 cup water 1/3 cup for filling. 1/3 cup onion, chopped 3. Place pine nuts in nonstick skillet. Toast over medium heat for 1/3 cup tomato insides 2–3 minutes. Set aside. 1 1/2 tablespoons currants 4. In same skillet, saute onions until soft. Stir in uncooked rice and cook 1 1/2 tablespoons fresh dill about 5 minutes on low heat, stirring regularly. 1 1/2 tablespoons fresh mint 5. Add tomato insides, currants, dill, mint, pine nuts and water to the skillet. 1 1/2 tablespoons pine nuts, toasted • Simmer, then cover and cook for 10 minutes or until rice is soft. Allow filling to cool at least 10 minutes.

6. Fill tomatoes with rice mixture then cover with tomato tops. Add 3/4 cup water to the bottom of the pan and bake 1 hour 30 minutes.

» Notes Filling can also be made in advance and stored in the refrigerator for up to 3 days.

Prep Time 5 min, Cook Time 25 min, Serves 2

INGREDIENTS DIRECTIONS FOR MUSHROOM RISOTTO

Mushroom Risotto 1. Over medium heat, warm vegetable broth in a small saucepan until simmering (but not boiling). 1 cup Arborio rice, uncooked 2. Meanwhile, place a burner-sized saucepan over medium heat. 3 1/2 – 4 cups vegetable broth, low-sodium 3. Add a few drops of vegetable broth then the sliced mushrooms. Sprinkle with 1 cup cremini mushrooms (or freshly ground black pepper. Sauté until tender, then remove and set aside. mushrooms of choice), sliced 4. Add a few more drops of vegetable broth to the pan, then the leeks and 1/2 cup leeks, finely sliced shallots. Sprinkle with pepper. Sauté until softened, then remove and set 1/4 cup Vegan Parmesan (optional) • aside with mushrooms. 1/4 cup white wine* 5. Add Arborio rice to the same saucepan. 1 shallot, finely diced 6. Cook for 1 minute then add white wine. Cook another 1–2 minutes until the liquid has been absorbed. Freshly ground black pepper, to taste 7. Add hot vegetable broth 1/2 cup at a time. Stir regularly to avoid burning. Simmer Freshly chopped parsley, to (but not boil) until the broth has been absorbed, then add the next 1/2 cup. serve (optional) 8. Continue for 15–20 minutes or until rice is al dente. There may be unused vegetable broth. Vegan Parmesan 9. Remove from heat. Add leeks, shallots, most of the mushrooms, and Vegan 3/4 cup cashews, raw • Parmesan (if desired). 3 tablespoons nutritional yeast 10. Stir and add Freshly ground black pepper. 1/4 teaspoon garlic powder 11. Spoon risotto into bowls. Top with a few cooked mushrooms, a sprinkle of Vegan Parmesan (if desired) and fresh chopped parsley (if desired). Serve.

DIRECTIONS FOR VEGAN PARMESAN

1. Add ingredients to food processor and pulse until fine.

» Notes Make sure the heat is adjusted so the rice is simmering but not boiling. Stir It is best to use a burner-sized pan when almost constantly to avoid sticking and burning, but take periodic, brief breaks preparing risotto so it is heated evenly and so the rice does not become gluey. Only add as much vegetable broth as the rice has a chance to rub together to create needed for the rice to reach al dente texture. Vegetables should always be starch, which makes the dish creamy. The added at the end, off the heat, to prevent them from becoming mushy. vegetable broth should be pre-heated so cooking time is not slowed. This classic Italian recipe is traditionally prepared with white wine, which gives the rice added flavor. However, vegetable broth may be substituted.

Prep Time 30 min, Cook Time 40 min, Serves 2

INGREDIENTS DIRECTIONS 1/4 cup brown rice, uncooked 1. Sauté onion and garlic over medium heat. When onion is slightly softened, 1/2 cup vegetable broth, low-sodium add peppers, tomatoes and lima beans then cook for about 3 minutes. 1/4 cup artichoke hearts, rinsed and cut in half 2. Add vegetable broth, rice, oregano, and red pepper flakes. Bring to a boil, then reduce heat to medium low. Cover and simmer about 30 minutes. 1/4 cup baby lima beans, frozen 1/4 cup green bell pepper, julienned 3. Add artichokes and peas. Stir and remove from heat, letting sit with the cover on for 5 minutes before serving. 1/4 cup onion, chopped 1/4 cup peas, frozen 1/4 cup red bell pepper, julienned 1/4 cup tomato, chopped 1/2 teaspoon garlic, minced 1/4 teaspoon oregano Pinch saffron threads Pinch crushed red pepper flakes

Prep Time 20 min, Cook Time 40 min, Serves 2

INGREDIENTS DIRECTIONS 3 tablespoons brown rice, uncooked 1. Preheat the oven to to 450°F. 3 tablespoons wild rice, uncooked 2. Place a medium pot over medium heat, then add the shallot and 1/2 cup butternut squash, peeled, diced sauté for 2 minutes. 1/4 cup cranberries 3. Add the rice to the pot and the amount of water listed on the 1/4 cup pecan pieces • package, then bring to a boil. 3 tablespoons shallots, diced 4. Once boiling, lower the heat to medium-low, stir and cover. 1 1/2 teaspoons fresh thyme Continue simmering until the rice is cooked through, as according 1 1/2 teaspoons parsley (optional) to the directions on the package. Orange zest 5. Spread butternut squash on a baking sheet. Bake for 15 minutes Freshly ground black pepper then toss and bake for an additional 10 minutes. Add the pecans to the baking sheet during the last 2 to 3 minutes so they can toast.

6. When both rice and squash are cooked, combine in a bowl then toss with orange zest, parsley, thyme, cranberries and Freshly ground black pepper. Dish can be served warm or at room temperature.

Prep Time 5 min, Cook Time 40 min, Serves 2

INGREDIENTS DIRECTIONS 1/2 cup brown rice, uncooked 1. In a large stockpot, sauté onion and garlic over medium heat until soft. 1 cup vegetable broth, low-sodium 2. Add celery and peppers and continue sautéing until just starting to get soft. 3/4 cup beans (e.g. chickpeas, kidney beans, great northern Add a splash or two of vegetable broth as needed. beans), cooked, rinsed 3. To the pot, add all remaining ingredients except beans and those used for 1/2 cup tomatoes, crushed serving. Stir.

1/4 cup celery, chopped 4. Bring to a boil then adjust heat to low. Cover and simmer for 30–40 minutes 1/4 cup green pepper, diced or until all liquid has been absorbed.

1/4 cup red pepper, diced 5. Watch and stir as needed at the end to prevent burning/sticking. 1 bay leaf 6. When rice is tender, add beans. Stir and cook until beans are heated through. 1 1/2teaspoons Tabasco sauce 7. Spoon into bowls and top with chopped parsley and green onions. Serve 1 1/2 teaspoons tamari, low-sodium 1 teaspoon garlic, minced 1/4 teaspoon dried oregano 1/4 teaspoon sweet paprika 1/4 teaspoon thyme Dash smoked paprika Dash dried cayenne pepper Freshly ground black pepper

For Serving 1 tablespoon fresh cilantro or parsley, chopped 1 tablespoon green onion, chopped (optional)

82 21-Day Food Day Challenge Menu Book | © The Regents of the University of California, Davis campus IPHI, 2017. All rights reserved | ucdim.com 83 Vegan Jumbalaya 21-Day Food Day Challenge Menu Book | © The Regents of the University of California, Davis campus IPHI, 2017. All rights reserved | ucdim.com Resources 84 21-Day Food Day Challenge Menu Book | © The Regents of the University of California, Davis campus IPHI, 2017. All rights reserved | ucdim.com How to Cook Dried Beans Prep Time 5 min, Cook Time 120 min, Makes 5 cups

INGREDIENTS DIRECTIONS 1 pound dried beans (e.g. black, kidney, pinto, chickpeas) 1. Sort the beans, checking for rocks and dirt, then rinse and place in a large pot. 3 fresh garlic cloves, pressed 1 large onion, roughly chopped 2. Cover with fresh water (approximately 10 cups of water per pound) and bring to a boil over high heat. 1 teaspoon dried oregano 1 teaspoon ground cumin 3. Reduce the heat to a low simmer. Skim off any foam. Pinch red pepper flakes 4. Stir in the onion, garlic, oregano, cumin, and red pepper flakes. 5. Keep an eye on your beans, stirring occasionally. The beans are done when they are tender all the way through but still firm and intact, about an hour and a half.

» Notes Cooking time may vary depending on the age of the beans.

Almond Chili Prep Time 10 min, Cook Time 0 min, Makes 2

INGREDIENTS DIRECTIONS 1/2 clove garlic, roughly chopped 1. Place all ingredients in a blender or food processor 1/4small serrano pepper, finely and blend until smooth. chopped (optional) 3 tablespoons coconut water, or water to thin 2 tablespoons almond butter • 1 tablespoon lime juice, freshly squeezed 1 tablespoon maple syrup, or 3 pitted Medjool dates • 1 tablespoon tamari, low-sodium 1 1/2 teaspoons rice vinegar 1 1/2 teaspoons ginger, fresh, chopped

INGREDIENTS DIRECTIONS 1 tablespoon water 1. Add all ingredients to a small mixing bowl and whisk. 1 1/2 teaspoons rice wine vinegar 1 1/2 teaspoons lime juice, freshly squeezed 1 1/2 teaspoons green onions (green parts), chopped 1/2 teaspoon tamari, low-sodium 1/2 teaspoon maple syrup • Dash turmeric Dash ground ginger

Avocado Prep Time 5 min, Cook Time 0 min, Makes 2

INGREDIENTS DIRECTIONS 1/4 avocado, ripe • 1. Massage avocado into salad greens before other vegetables are added, Lemon or lime juice, freshly squeezed then top with a squeeze of lemon or lime.

» Notes This works best on thicker-textured greens like kale or romaine lettuce.

Basic Balsamic Prep Time 5 min, Cook Time 0 min, Makes 2

INGREDIENTS DIRECTIONS 1 tablespoon balsamic vinegar 1. Add all ingredients to a small mixing bowl and whisk. 1 tablespoon water 1/2 teaspoon Dijon mustard Dash garlic powder Dash smoked paprika

INGREDIENTS DIRECTIONS 1/4 cup apple cider vinegar 1. Combine vinegar, tamari, tahini, garlic, and basil in a blender 2 tablespoons tahini • and blend until smooth. 2 tablespoons tamari, low-sodium 1 1/2 teaspoons garlic, minced 1/2 teaspoon basil

Cashew Curry Prep Time 5 min, Cook Time 0 min, Makes 2

INGREDIENTS DIRECTIONS 3 tablespoons cashews, raw • 1. Place dressing ingredients into a blender and set aside so that 3 tablespoons water cashews can soften. 1 1/2 tablespoons orange juice, freshly squeezed 2. Blend dressing ingredients until smooth. Stir the orange zest into the blended dressing and transfer to a glass container 1/2 teaspoon garlic, minced (no additional blending). 1/4 teaspoon curry powder 3. Store it in the refrigerator.

Cilantro Lime Vinaigrette Prep Time 10 min, Cook Time 0 min, Makes 2

INGREDIENTS DIRECTIONS 2 tablespoons lime juice, freshly squeezed 1. Add ingredients to a food processor and pulse for 1 tablespoon fresh cilantro, chopped 15–30 seconds until combined. 1/2teaspoon garlic, minced 1/2 teaspoon maple syrup • Freshly ground black pepper, to taste

Citrus Prep Time 5 min, Cook Time 0 min, Makes 2

INGREDIENTS DIRECTIONS 1 lime or lemon 1. Put a generous squeeze of fresh lemon or lime juice all over your salad right before serving.

» Notes This method works best on smaller, individually served salads.

INGREDIENTS DIRECTIONS 2 tablespoons basil 1. Process lemon zest, lemon juice, balsamic vinegar, garlic and 1 1/2 tablespoons lemon black pepper in a blender or food processor until smooth. juice, freshly squeezed 1 1/2 teaspoons balsamic vinegar 2. Add basil and pulse 5 or 6 times until well blended. 1 teaspoon garlic 1 teaspoon lemon zest 1 teaspoon freshly ground black pepper

Greek Prep Time 5 min, Cook Time 0 min, Makes 2

INGREDIENTS DIRECTIONS 1 tablespoon water 1. Add all ingredients to a small mixing bowl and whisk. 1 1/2 teaspoons tahini • 1/2 teaspoon Dijon mustard 1/2 teaspoon lemon or lime juice, freshly squeezed

Italian Prep Time 5 min, Cook Time 0 min, Makes 2

INGREDIENTS DIRECTIONS 2 tablespoons basil, chopped 1. Add all ingredients to a small mixing bowl and whisk . 2 tablespoons hummus, oil-free If needed, add a few teaspoons water to thin. 1 tablespoon Dijon mustard 1 tablespoon red wine vinegar

Low–Fat Italian Prep Time 5 min, Cook Time 0 min, Makes 2

INGREDIENTS DIRECTIONS 1 tablespoon apple cider vinegar 1. Add all ingredients to a small mixing bowl and whisk. 1 tablespoon water Allow to rest 5–10 minutes before adding to your salad. 1/2 teaspoon Dijon mustard 1/4 teaspoon agave or maple syrup • Dash dried oregano Dash dried thyme

INGREDIENTS DIRECTIONS 1 to 1 1/2 tablespoons tahini • 1. Add all ingredients to a small mixing bowl then briskly stir with a fork 1 tablespoon apple cider vinegar until smooth and creamy. 2 to 3 teaspoons maple syrup • 1 teaspoon lemon juice, freshly squeezed Freshly ground black pepper Pinch cayenne

Mediterranean Prep Time 5 min, Cook Time 0 min, Makes 2

INGREDIENTS DIRECTIONS 1 tablespoon water 1. Add all ingredients to a small mixing bowl and whisk. 1 1/2 teaspoons hummus, oil-free 1/2 teaspoon lemon or lime juice 1/4 to 1/2 teaspoon agave or maple syrup •

Mexican Prep Time 0 min, Cook Time 0 min, Makes 2

INGREDIENTS DIRECTIONS 1 to 1 1/2 tablespoons of your favorite salsa 1. Add directly to your salad before serving.

Miso Sesame Ginger Prep Time 5 min, Cook Time 0 min, Makes 2

INGREDIENTS DIRECTIONS 1/4 cup warm water 2 tablespoons rice vinegar 1. Combine all ingredients in mixer and pulse until smooth. 2 tablespoons tamari, low-sodium 2 tablespoons white miso paste 1 tablespoon mirin 1 1/2 teaspoons red chili flakes (optional) 1/4 teaspoon garlic, minced 1/4 teaspoon ginger, minced Freshly ground black pepper

90 21-Day Food Day Challenge Menu Book | © The Regents of the University of California, Davis campus IPHI, 2017. All rights reserved | ucdim.com Mustard Garlic Vinaigrette Prep Time 5 min, Cook Time 0 min, Makes 2

INGREDIENTS DIRECTIONS 2 tablespoons Dijon mustard 1. Combine ingredients in a small bowl and mix thoroughly. 2 teaspoons red wine vinegar 1 1/4 teaspoons smoked paprika 3/4teaspoon garlic Freshly ground black pepper

Orange Prep Time 5 min, Cook Time 0 min, Makes 2

INGREDIENTS DIRECTIONS 1 orange, juiced 1. Combine orange juice, orange zest, mustard and vinegar in a large salad 1 1/2 teaspoons orange zest bowl and stir well with a whisk. 1 1/2 teaspoon white wine vinegar 2. Season with freshly ground black pepper. 1/2 teaspoon Dijon mustard Freshly ground black pepper

Smoky Citrus Prep Time 5 min, Cook Time 0 min, Makes 2

INGREDIENTS DIRECTIONS 1/4 cup cashews, soaked • 1. Add all ingredients to a blender and blend until smooth. 1/4 cup water 1 Medjool date, pitted • 1/2 lemon rind, grated 1/2 lemon, juiced 2 tablespoons silken tofu 1 1/2 teaspoons apple cider vinegar 1 1/2 teaspoons miso, light, yellow 1/2 teaspoon cumin 1/2 teaspoon smoked paprika

91 21-Day Food Day Challenge Menu Book | © The Regents of the University of California, Davis campus IPHI, 2017. All rights reserved | ucdim.com Sweet and Spicy Asian Prep Time 5 min, Cook Time 0 min, Makes 2

INGREDIENTS DIRECTIONS 1 to 2 tablespoons water 1. Mix all ingredients together and allow to sit, giving the flaxseed meal 1 tablespoon flaxseed meal • time to hydrate and thicken. 1 tablespoon rice wine vinegar 1 tablespoon tamari, low-sodium 1 1/2 teaspoons lime juice, freshly squeezed 1 teaspoon sriracha or your favorite hot sauce 1 teaspoon maple syrup • 1/4 teaspoon granulated garlic 1/4 teaspoon ground ginger

Sweet Raspberry Prep Time 5 min, Cook Time 0 min, Makes 2

INGREDIENTS DIRECTIONS 1 tablespoon apple cider vinegar 1. Add all ingredients to a small mixing bowl and whisk 1 tablespoon water 1/2 to 1 teaspoon raspberry preserve

Tahnini Sauce Prep Time 5 min, Cook Time 0 min, Makes 2

INGREDIENTS DIRECTIONS 2 tablespoons tahini • 1. Whisk all ingredients in a small bowl until smooth. 2 tablespoons water 1 1/2 teaspoons lemon juice, freshly squeezed (optional) 1/2 teaspoon garlic powder (optional)

Waldorf Prep Time 5 min, Cook Time 0 min, Makes 2

INGREDIENTS DIRECTIONS 1/2 cup cashews, soaked • 1. Add all ingredients into a blender and blend until smooth. 1/2 cup water 1/3 cup silken tofu 2. Transfer to a container and store it in the refrigerator. 2 Medjool dates, pitted • 1 lemon rind, grated 1 lemon, juiced 1 tablespoon apple cider vinegar 1 tablespoon miso, light

Basic Thick Cashew Cream Prep Time 5 min, Cook Time 0 min, Makes 2

INGREDIENTS DIRECTIONS 2/3 cup water, room temperature 1. Drain cashews, add them in a blender with water and miso paste, then 1 cup cashews, soaked 3–4 hours • blend until smooth. 1 tablespoon light miso paste 2. Add guar gum and blend on low for 30 seconds then high for 60 seconds. 1/4 teaspoon guar gum » Notes Recipe makes 1 3/4 cups. Unused cream can be refrigerated up to 3 days or frozen up to 2 months

Cashew Sour Cream Prep Time 5 min, Cook Time 0 min, Makes 2

INGREDIENTS DIRECTIONS 1/2 cup cashews, raw, soaked overnight • 1. Add ingredients to high speed blender and blend until smooth 1/4 cup water and creamy. Chill before serving. 2 teaspoons apple cider vinegar 2 teaspoons lemon juice, freshly squeezed » Notes Cashew Sour Cream can be prepared ahead of time and stored in the refrigerator. If you forget to soak the cashews overnight (or between 4–8 hours), you can soak them for one hour in hot water right before preparing.

93 21-Day Food Day Challenge Menu Book | © The Regents of the University of California, Davis campus IPHI, 2017. All rights reserved | ucdim.com Creamy Lemon Sauce Prep Time 5 min, Cook Time 10 min, Makes 2

INGREDIENTS DIRECTIONS 2 1/2 cups Homemade Nut Milk (page 18) or store-bought 1. Sauté garlic with a couple drops of water in a nonstick skillet over plant-based milk medium heat. 1/2 lemon 2. After 1–2 minutes, whisk in flour and cook for 30 seconds then add nut 3 tablespoons whole wheat milk and black pepper. or gluten-free flour 3. Lower heat and allow liquids to thicken, stirring occasionally. If too thin, 2 teaspoons garlic, minced add an extra tablespoon of flour. 1–2 tablespoons nutritional yeast (optional) 4. When desired consistency is reached, you may add nutritional yeast (optional) or puree in blender, then add juice of 1/2 lemon and stir. Freshly ground black pepper

Enchilada Sauce Prep Time 5 min, Cook Time 10 min, Makes 2

INGREDIENTS DIRECTIONS 1/4 cup vegetable broth, low sodium 1. In small bowl, measure dry ingredients. Stir and set aside. 2 1/2 teaspoons whole wheat or gluten-free flour 2. Place skillet over medium high heat. When pan has come to temperature, 1 1/2 teaspoons tomato paste add a few drops of vegetable broth then your spice mixture. Whisk and 3/4 teaspoon chili powder cook about one minute. 1/2 teaspoon apple cider vinegar 3. Whisk tomato paste into the mixture, then add in vegetable broth. Whisk 1/4 teaspoon cumin to remove lumps. Dash garlic powder 4. Increase heat to medium-high. Cook for 5–7 minutes or until thickened, Pinch dried oregano whisking regularly. Freshly ground black pepper 5. Remove from heat. Stir in vinegar. Taste and add black pepper to taste.

Garlic Citrus Sauce Prep Time 5 min, Cook Time 10 min, Makes 2

INGREDIENTS DIRECTIONS 1 1/4 cups fresh cauliflower florets 1. Boil cauliflower florets until very tender, about 7 minutes. Drain. 1/2 cup Homemade Nut Milk (page 18) or store-bought plant-based milk 2. In a high-speed blender, combine cauliflower, nut milk, cashews, 1/4 cup cashews* • lemon juice, nutritional yeast and black pepper. Blend until smooth. 1 tablespoon lemon juice, 3. In a nonstick skillet, saute minced garlic until fragrant and soft. freshly squeezed Pour in cauliflower sauce and simmer until heated through. 2 teaspoons garlic, minced 1 1/2 teaspoon nutritional yeast » Notes Freshly ground black pepper To soften cashews, soak in water at least 2 hours then drain, or boil for 10 minutes.

94 21-Day Food Day Challenge Menu Book | © The Regents of the University of California, Davis campus IPHI, 2017. All rights reserved | ucdim.com Garlic Dijon Sauce Prep Time 5 min, Cook Time 0 min, Makes 2

INGREDIENTS DIRECTIONS 2 tablespoons vegetable broth, low-sodium or water 1. In a small bowl, whisk together all ingredients. 1 tablespoon sherry wine vinegar 1 1/2 teaspoons Dijon mustard 1 teaspoon garlic, minced Freshly ground black pepper

Oil-Free Pesto Prep Time 5 min, Cook Time 0 min, Makes 2

INGREDIENTS DIRECTIONS 1 cup fresh basil 1. Combine all ingredients except water in a food processor. Blend and 1/4 cup water then slowly add water until desired consistency is reached. Season 1 garlic clove, smashed with black pepper to taste. 3 tablespoons water 2 tablespoons nutritional yeast 2 tablespoons walnuts • 1 1/2 teaspoons lemon juice, freshly squeezed Freshly ground black pepper

Pomodoro Sauce Prep Time 5 min, Cook Time 10 min, Makes 2

INGREDIENTS DIRECTIONS 1 cup tomatoes, diced 1. Heat a deep skillet over medium-high heat and sauté onions and 3/4 cup vegetable broth, low-sodium garlic until lightly brown and translucent, adding a drop of 1/2 cup onion, chopped vegetable broth if sticking occurs. 2 tablespoons fresh basil, chopped 2. Add tomatoes, broth and vinegar and simmer for about 8 minutes. 1 tablespoon balsamic vinegar 3. Stir in basil, crushed red pepper and black pepper. Taste and adjust 2 teaspoons garlic, minced seasoning as needed. Crushed red pepper to taste Freshly ground black pepper

95 21-Day Food Day Challenge Menu Book | © The Regents of the University of California, Davis campus IPHI, 2017. All rights reserved | ucdim.com Portobello Sauce Prep Time 5 min, Cook Time 25 min, Makes 2

INGREDIENTS DIRECTIONS 1 cup mushrooms, chopped 1. Sauté mushrooms and onions in a nonstick skillet over medium 1 cup Homemade Nut Milk (page 18) heat for 5–10 minutes. or store-bought plant-based milk 1/2 cup onion, chopped 2. Add tamari, tomato paste, maple syrup, garlic and black pepper. Cook for 2 minutes. 1 1/2 teaspoons tamari, low-sodium 1 1/2 teaspoons tomato paste 3. Whisk in nut milk and cook for 10–15 minutes or until thickened. 3/4 teaspoon maple syrup • 1/2 teaspoon garlic, minced Freshly ground black pepper

‘Queso’ Sauce Prep Time 5 min, Cook Time 0 min, Makes 2

INGREDIENTS DIRECTIONS 1/2 cup salsa 1. Drain and rinse cashews. 1/4 cup red bell pepper, chopped 2. Combine in high-speed blender with all other ingredients and blend 1/4 cup cashews, raw, soaked overnight • until smooth and creamy. 1 tablespoon nutritional yeast 3. Serve warm or at room temperature. 1/4 teaspoon turmeric

Roasted Butternut Squash Sauce Prep Time 10 min, Cook Time 40 min, Makes 2

INGREDIENTS DIRECTIONS 1 cup butternut squash, peeled, seeded, diced 1. Preheat oven to 425°F. 1 garlic clove, whole 2. Place parchment paper on a baking sheet then add diced butternut 6 tablespoons water squash and whole garlic clove. Roast 30–40 minutes or until fork tender (squash), flipping half way. Remove from oven and let it cool 2 tablespoons cashews. raw, soaked overnight • for 5 minutes. When cooled, pop garlic clove out of the peel. 1 1/2 teaspoons lemon juice, 3. Transfer squash and garlic to a blender with all remaining ingredients freshly squeezed except liquid smoke and hot sauce. 1/4 teaspoon onion powder 4. Add liquid smoke and hot sauce (to taste) and blend again. 1/4 teaspoon smoked paprika Dash liquid smoke, to taste Hot sauce, to taste

96 21-Day Food Day Challenge Menu Book | © The Regents of the University of California, Davis campus IPHI, 2017. All rights reserved | ucdim.com Spicy Peanut Sauce Prep Time 10 min, Cook Time 15 min, Makes 2

INGREDIENTS DIRECTIONS 4 tablespoons peanut butter, unsalted, oil-free • 1. Whisk together peanut sauce ingredients. If too thick, thin with hot water. 3 tablespoons tamari, low-sodium 3/4 tablespoon sriracha sauce 1 1/2 teaspoons sesame seeds, toasted •

Sweet Peanut Soy Sauce Prep Time 5 min, Cook Time 0 min, Makes 2

INGREDIENTS DIRECTIONS 3 tablespoon tamari, low-sodium 1. In a bowl, whisk all ingredients together and set aside. 2 tablespoons maple syrup • 1 tablespoon peanut butter • 1 teaspoon garlic, minced 1/2 to 1 teaspoon chili powder

Sweet Soy Sauce Prep Time 5 min, Cook Time 0 min, Makes 2

INGREDIENTS DIRECTIONS 1 1/2 teaspoon rice vinegar 1. Mix ingredients together in a small bowl. 1 1/2 teaspoon tamari, low-sodium 1 teaspoon agave or maple syrup •

Tartar Sauce Prep Time 5 min, Cook Time 0 min, Makes 2

INGREDIENTS DIRECTIONS 1/4 cup Basic Thick Cashew Cream* • 1. In a small bowl, mix together all ingredients. 1 1/2 teaspoons sweet pickle relish 1/2 teaspoon fresh dill » Notes 1/2 teaspoon lemon juice, freshly squeezed Store-bought Greek style plain plant-based yogurt also works.

97 21-Day Food Day Challenge Menu Book | © The Regents of the University of California, Davis campus IPHI, 2017. All rights reserved | ucdim.com Teriyaki Sauce Prep Time 5 min, Cook Time 0 min, Makes 2

INGREDIENTS DIRECTIONS 1 1/2 tablespoons rice vinegar 1. In a small bowl, whisk together ingredients. 1 1/2 tablespoons tamari, low-sodium 1 1/2 teaspoons agave or maple syrup • 1 teaspoon garlic, minced 3/4 teaspoon fresh ginger, minced 1/2 teaspoon cornstarch 1/4 teaspoon red pepper flakes Freshly ground black pepper

Thai Chili Sauce Prep Time 5 min, Cook Time 0 min, Makes 2

INGREDIENTS DIRECTIONS 1/2 dried red chili 1. Pulse all ingredients in food processor until combined. 2 tablespoons tamari, low-sodium Taste and add additional dried red chili if desired. 2 tablespoons lime juice, freshly squeezed 1 1/2 teaspoons garlic, minced

Vegan Cream Sauce Prep Time 5 min, Cook Time 0 min, Makes 2

DIRECTIONS INGREDIENTS 1/2 cup Homemade Nut Milk (page 18) 1. Blend all ingredients until smooth. or store-bought plant-based milk 3 tablespoons nutritional yeast 1 1/2 teaspoons cornstarch 1 teaspoon tahini (optional) • 1/2 teaspoon lemon juice, freshly squeezed 1/4 teaspoon onion powder Dash smoked paprika Dash cayenne pepper Freshly ground black pepper

ROSANE OLIVEIRA, DVM, PhD Founding Director, University of California Davis Integrative Medicine; Adjunct Assistant Professor, Department of Public Health Sciences, University of California Davis School of Medicine.

Blending a life-long passion for nutrition with over 20 years of scientific experience in genetic research, Dr. Oliveira is devoted to educating people about how food and other lifestyle choices can affect how our genes are turned on and off to either cause disease or promote health and longevity. She writes about health and nutrition every week on the program’s blog and teaches lifestyle medicine to medical students at UC Davis.

ucdintegrativemedicine.com

100 21-Day Food Day Challenge Menu Book | © The Regents of the University of California, Davis campus IPHI, 2017. All rights reserved | ucdim.com UC DAVIS INTEGRATIVE MEDICINE © The Regents of the University of California, Davis campus IPHI, 2017. All rights reserved.

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