Recipes for the last week of the Veggie Challenge Day 25

Recipes for the last week of the Veggie Challenge Day 25

You are in the final stretch of the challenge of 25 days, only four days, but we hope you'll keep going beyond that. This is the last menu plan and recipe ideas to move to the final - congratulations!
We have included a full week of recipes, not just four days so that you can reuse this topic in the coming weeks. Also feel free to adjust the days and recipes to suit their schedules and tastes.
Once again, some of the recipes for this week are a little more time. But you can reuse the favorite recipes of the past few weeks of the veggie challenge.

Recipes with a [ * ] are included. Other menu items are very simple and do not require a prescription, or there was a recipe included in the last meal plan.

Day 1

Breakfast: Smoothie Green [from the Week 2]. Whole grain toast with nut butter or tahini (for optimal digestion eating a piece of toast at least 20 minutes after eating the fruit smoothie).
Optional Snack: berries and/or grapes.
Lunch: the leftovers of the week 3 menu plan: vegetarian lasagna &
Caesar Salad. Or make a sandwich vegetarian.
Optional: Snacks fresh cut vegetables with hummus (store bought).
Dinner: Chickpea Sandwiches* and Quick tomato soup* (make extra for lunch the next day).
Chickpea Sandwiches

Serves 4

This is a mock tuna sandwich filling - very easy to do and very nutritious.
1 (19 oz/541 g) can garbanzo beans, drained
2 stalks of celery, ribs/finely chopped
2 green onions, thinly sliced (optional)
3 tbsp vegan mayonnaise (try Mayonnaise available in health food stores)
1 tablespoon of lemon juice
1 teaspoon prepared mustard yellow
1 tablespoon of seeds of dill pickle, finely chopped or use 1 tablespoon of seasoning
2 tablespoons of fresh or dried dill 1 tsp.
In a large bowl, mashed chickpeas with a potato masher or a mixer (the latter is easier). Add the remaining ingredients and mix until well combined. To make a sandwich with whole grain bread, lettuce, and tomato.

Quick tomato soup

Serves 4 - 6
Using the canned crushed tomato will do this faster; with fresh tomatoes in season (August of tomatoes from the field) make exquisite.
1 large onion, diced
1 stalk of celery/rib.
1 (28 oz) can crushed tomatoes or medium-sized 6 fresh tomatoes, diced
1 cup of water
2 cloves of fresh garlic, crushed
2 tablespoons fresh basil or dry 2 tsp.
1 teaspoon of salt (skip if using canned tomatoes)
Pepper to taste sweet
In a medium saucepan, heat 1/4 cup of water. When hot, add onion and celery and steam frying until onions are soft (about 3 - 5 minutes). Add the remaining ingredients and bring to the boil. Puree with an immersion blender if you use fresh tomatoes.
Variation: To make the cream of tomato soup, add 1 cup of milk or soy milk not (almond) or a tablespoon of soy yogurt.

Day 2

Breakfast: scrambled eggs without tofu [from the Week 3], whole grain toast.
Optional: snack trail mix (nuts/seeds/nuts).
Lunch: the leftovers from the night before: Chickpea sandwiches and tomato soup.
Optional: a snack of fruit.
Dinner: Red lentils Ratatouille* with a mixed vegetable salad and crunchy whole-grain bread.

Ratatouille red lentils

Serves 6 - 8 (freezes)
This recipe ups the nutritional status before the ratatouille traditional recipe with the addition of red lentils fast cooking. Makes a one-pot meal easy that global warming and satisfying. Serve with some whole-grain bread or through a cooking of grains such as quinoa. You will get a lot of fiber of lentils and all vegetables - the heart and arteries will thank you!

1-1/2 cups of red lentils washed and drained
2 cups of water + extra water to soak the lentils
1 large onion, cut into chunks
2 Japanese eggplant or 1 regular eggplant, bits
2 zucchini, diced
1 red bell pepper, diced
1 green pepper, chopped into pieces
1-1/2 cups of white mushrooms, cleaned and cut into quarters
1 teaspoon dried basil
1 teaspoon dried oregano
1/2 teaspoon dried rosemary
3 large tomatoes, diced (or substitute for 28 oz can of tomatoes, including juice)
2-3 cloves of fresh garlic, crushed
1 teaspoon ground black pepper, fresh
1 teaspoon chili flakes (optional or to taste)
Salt to taste (skip if using canned tomatoes)

After lentils have been washed, add enough water in the container, cover and leave to soak while you are preparing the vegetables. (This step can be omitted; but it takes more time to cook. Immersion for only 15 - 20 minutes ago almost a meal "instantaneous").

In a large pot, heat ½ cup of water and add the onion. Sauté for 2 to 3 minutes until onion is translucent. Add the eggplant, zucchini, mushrooms, and peppers; stir and cook covered for 2 to 3 minutes. Drain the lentils and add to the pot with remaining water. Add the herbs. Cook for 5 to 7 minutes until the lentils soften (which will be in turn a light peach color when they are soft). Add the tomatoes, fresh garlic, pepper, and pepper flakes if you use. Stir and cook for a minute or two. Taste and add salt if necessary.

Day 3

Breakfast: Green Smoothie [2] Week, whole grain toast
Optional: a snack of fruit.
Lunch: leftovers from last night: ratatouille, bread & Salad
Optional: snack Pecan Balls Date*
Dinner: soup of Butternut Squash*, Sesame Tofu* & sugar beet/apple salad*
Date of Pecan Balls
About 15 bites of truffle size
Only two ingredients and 10 minutes of your time! This recipe contains fiber and will satisfy your sweet tooth. Easy and delicious!
6 Medjool dates, chopped (they are expensive, but worth it)
½ cup of pieces of walnut
1 teaspoon of cocoa powder (optional for dust)

Place pieces of walnut in a food processor and pulse until dismembered to crumbs, do not exceed a dust - some texture is good). Add the dates and the process at a slow speed until well combined with the pecans. (I did it with my mini chopper that came with my Braun hand blender immersion).
With clean hands, shape into balls the size of the truffle. Roll in cocoa powder if used.
It keeps in the fridge for months (if the last that long)

Butternut Squash Soup

Serves 4 - 6 (freezes)
Get your beta-carotene and other antioxidants with this bright, warm soup!
1 large onion, diced
Average 1 butternut squash, peeled, seeded and chopped
2 carrots, peeled and cut in slices
1 Granny Smith apple, seeded and diced (including the shell).
Water or vegetable broth (2 to 3 cups)
1 cup coconut milk of light
1 teaspoon fresh grated ginger
1 teaspoon ground cinnamon
2 crushed cloves of garlic
1 lemon, juiced

Culantro or parsley for garnish (optional)

In a large pot, heat 1/4 cup of water. When the water is very hot, add onions and sauté for about 2 minutes until soft. Add chopped pumpkin, carrots, apples, and enough water or broth to cover an inch above the vegetables, approximately 2 to 3 cups. Cook for 15 to 20 minutes until vegetables are tender (test with a fork). Add coconut milk, ginger, cinnamon, garlic, and lemon juice. Puree with immersion hand blender until smooth. Garnish with cilantro or parsley if using.

Sesame Tofu 

Serves 4
1 block (225 g/8 ounces of extra firm tofu)
2-3 tbsp toasted sesame seeds (toast in a dry skillet - careful not to burn)
4 tablespoons soy sauce or tamari
1 tablespoon lemon juice
1 teaspoon of dried herb of choice (oregano, thyme, basil, etc.).
1 tablespoon cornstarch or arrowroot
1-2 tbsp. oil to skillet

Cut the block of tofu in half and then each half in 3 even cuts. Cut each slice in half again in the diagonal. (You must have 12 triangles in total).
In a small bowl, mix the soy sauce or tamari, lemon juice, and herbs. Whisk in the arrowroot or cornstarch until well combined.

Heat the oil in a nonstick pan. Dip the tofu triangles in the mixture of soy sauce and carefully place in the hot pan. (Be careful - you can sprinkle a little). When the tofu begins to brown, sprinkle the toasted sesame seeds on the triangles and cook for a few minutes. Don't worry if all the sesame seeds will not stick. Alternatively, you can wait until the tofu is cooked and add sesame seeds on top before serving.

Apple Salad beet

Serves 4 - 6
This is a nice variation to a green salad. Beets are rich in iron and antioxidants. The juice of lemon and orange in this recipe will help you absorb the iron in the beet.
1 lb (4 to 5 half loose), beets, peeled and crumbled
1/2 cup chopped walnuts raw
2 Granny Smith apples, bits
2 large navel oranges, peeled and sectioned
1/4 cup raisins
2 tablespoons chopped red onion finely chopped
Juice of 1 lemon
¼ cup of orange juice
½ teaspoon of salt (or to taste)
Fresh ground black pepper to taste

Mix the grated beets, nuts, apples, oranges, grapes, raisins, and onions. Beat the lemon juice, orange juice, salt, and pepper and pour over the salad. If time allows, refrigerate for half an hour or more before serving. This salad gets better the more sits - so it is a great recipe for advance preparation for potlucks or picnics.

Variations replace the raw almonds, pecans or sunflower seeds for nuts. Add the chopped parsley and fresh as a garrison. Replace two grated carrots for two of the beets.

Day 4

Breakfast: Smoothie Green [from the Week 2]
Optional: Snacks toast or bagels with nut butter (almond, peanuts, cashews, etc)
Lunch: the leftovers from the previous night: pumpkin soup, sesame tofu, and beetroot salad
Optional Snack: 1 or 2 pieces of dark (without dairy products) of chocolate
Dinner: cream of broccoli, asparagus soup quinoa salad* &*
Cream of broccoli soup
Serves 6 - 8 (freezes)
4 cups of water
1 big head of broccoli, chopped
1-2 stalks of celery, chopped/ribs
1 medium onion, chopped
1 medium potato, cut into slices or small cubes
2 tablespoons flour
3 cups of normal almond milk
2 cloves garlic, minced or crushed
1 teaspoon thyme

Salt and pepper to taste

In a large pot, steam broccoli, onion, potato and celery in water for 10 minutes or until tender. Although they are steamed vegetables, whisk together flour and 4 tablespoons of almond milk in the slurry. Add the slurry and almond milk remaining to the pot and bring to a boil. Reduce heat to medium-low and simmer until vegetables are soft. Add the garlic, oregano, salt, and pepper. Puree with the hand blender until smooth.

Quinoa asparagus salad

Serves 4
Quinoa is pronounced "Keen-wa" - an old grain used by the Incas and Aztecs. It is a complete protein that contains all the essential amino acids (protein building blocks). It is a good source of fiber, iron, and calcium. Quinoa is available in most health food stores, bulk current stores, and even some grocery stores. You can replace the quinoa for any recipe that requires the brown rice, white rice or couscous and instantly increase the nutritional value of this recipe.

1-1/2 cups of quinoa
2-1/2 cups of water
1 stud pound (green beans), slightly cooked, chopped into pieces of 1"
3 tablespoons freshly squeezed lemon juice
1/2 cup fresh basil, julienned
1/4 cup chopped fresh chives or green onions, (you can also replace the chopped red onion)
2 tablespoons soy sauce or tamari or Bragg's Liquid Aminos
2 tablespoons extra virgin olive oil
1/2 cup diced red pepper or red pepper of variation)
½ cup of pecans or walnuts (optional - if you want to add a delicious main dish meal)

Place the quinoa in a colander and rinse under cold running water. This will remove the saponin of a bitter taste on the surface.

In a medium saucepan, bring water to a boil. Add the quinoa and return to a boil. Reduce heat, cover and cook until the quinoa is tender but slightly crunchy about 15 minutes. Transfer to a serving bowl of quinoa and mix with olive oil. When it has cooled to room temperature, mix in the stud, lemon juice, red pepper, basil, and chives or green onions and tamari. Mix the nuts if you use. Serve on a bed of vegetables mixed with cherry tomatoes.

Day 5

Breakfast: cereals with high fiber content without milk, apples and other fruits.
Optional: snack trail mix (nuts and seeds or nuts).

Lunch: the leftovers from the night before: broccoli soup and quinoa salad
Optional: snack seasoned popcorn

Dinner: African peanut stew* and mixed green salad (try adding sunflower seeds, dried cranberries and/or pecans)

African peanut stew

Serves 4 - 6
This recipe is a little more fat than most of the other main dishes in the veggie challenge. However, there are plenty of fiber and anti-oxidants, enjoy it as an occasional treat, especially on a cold winter night or fall.

1 1/2 tablespoons of oil (sunflower or other)
1 large red onion, diced
From 3 to 4 cloves garlic, minced
2 medium potatoes, peeled and cut into 1/2-inch cubes
2 sweet potatoes medium in size - large, peeled and cut into 1/2-inch cubes
1 teaspoon grated fresh ginger, or more to taste
3 cups of water
1 of 28 oz can tomato, with liquid
½ teaspoon ground cinnamon
2 cups of green beans, cut into small pieces, and (or use frozen)
1/2 cup of natural peanut butter
1/4 teaspoon of cayenne pepper, or 1/2 teaspoon red pepper flakes, more or less, to taste
Salt to taste (start with 1 tsp)

Juiced 1 Lima

The chopped peanuts or chives for garnish, optional
Heat the oil in a pot of soup or abruptly stir-fry bread. Add the onion and garlic and sauté over medium heat until the onion is golden.
Add the potatoes, sweet potatoes, ginger and 3 cups of water. Bring to the boil, then gently boil, covered, until potatoes and sweet potatoes are almost tender, about 15 minutes.
Add the green beans, then add the peanut butter, little by little, until it melts in the broth. Add the tomatoes with juice. Stir in the hot pepper flakes or cayenne, boil gently, covered for 10 minutes or until vegetables are tender. Add a little more water if it is necessary for a moist but not soupy consistency. Add the lemon juice and stir.
Season with salt and serve in hot bowls on brown rice. If you want, Garnish each serving with chopped scallions and/or chopped peanuts.

Day 6

Breakfast: soy yogurt and granola, store-bought vegan waffles, coffee substitute (as Caf-Lib or Orzo) or herbal tea.

Optional: a snack of fresh fruit.
Lunch: the leftovers from the previous night: African peanut stew & salad.
Optional: blueberry muffins snacks without fat*.
Dinner: creamy corn soup* & Spicy Enchiladas* (time-with-suming).
The blueberry muffins without fat
A few 18 muffins in the standard size (12 or larger using Silicone baking trays)
I found this recipe in http://www.all-creatures.org/index.html
1-1/2 cups of flour of wheat or spelled
1/2 cup of oatmeal (or correct something of oats)
1 teaspoon of baking soda
1 pint of frozen blueberries,
3 bananas
1 cup raisins

The apple juice, as needed (2 - 3 tbsp).

Preheat oven to 350 degrees F. If you use a regular muffin tray (not silicone), and then lightly grease the tray of oil buns. Do not use paper cups - sticking, and are difficult to remove because there is no grease in this recipe.

Put the flour and oatmeal in a bowl. Add the baking soda and mix well.

Put the peeled bananas and raisins in a blender and mix on high until mixture is smooth.

Add the frozen blueberries to the flour mixture and mix well, ensuring that all the berries are coated with flour. Add the banana of raisins and mix well. If the ingredients are too rigid, add a little bit of apple juice, but don't let the muffin dough become runny. Must be slightly on the lateral rigidity.
Immediately spoon the bun of earth on the trays, Bun stuffed about 2/3 full, so that the muffins can rise without blowing the cups. Place the gingerbread in the oven and bake for 30-35 minutes.
When the muffins are finished baking, Remove containers from oven and let cool before serving. Extras Store in the fridge or freezer.

Variation: I have added 2 tablespoons of flax seed ground, 1 teaspoon of cinnamon and ½ cup chopped pecans to the above - YUM!

Creamy Corn Soup 

Serves 10
2 cups of water
1 yellow, chopped onion
3 medium carrots, shredded or dice
2 ribs celery, diced
2 medium potatoes, diced
1 1/2 cup corn, canned, frozen or fresh
1 small (14 oz) creamed corn Style
2 cups of soy milk or almonds unflavored
1 teaspoon dried thyme
1-1/2 teaspoons chili powder
½ teaspoon black pepper
1-1/2 teaspoons of salt (or to taste)
½ red pepper, fine dice to decorate

Heat half a cup of water over medium heat. Add onions and "Skip" in the water for a minute or two. Add the carrot, celery, potato-fingers, grains of maize and the remaining water. Cover and cook for 5 - 7 minutes until vegetables are soft (check with a fork). Add the cream style corn milk, almond milk, thyme, paprika, salt, and pepper. Stir and cook for 2 - 3 minutes so the flavors melt. Garnish with diced red pepper and serve.

Spicy Enchiladas

Makes 8
1 (15-ounce) can black beans
1 cup corn, canned, frozen or fresh
1 tablespoon sunflower or other veg oil.
1/2 cup finely chopped onion
3 cloves garlic, minced or crushed
2 - 3 tablespoons pickled jalapeno or rings of pepper (Skip if you don't like the heat)
1/2 cup crushed tomatoes
1/2 teaspoon of salt
2 teaspoon ground cumin
1 (14-ounce) can enchilada sauce (Old El Paso)
8 (6 inches) of corn tortillas, thawed (I buy them frozen from the store health food or Latino Market)
3 tablespoons black olives, sliced for garnish
2 tablespoons chopped cilantro cool

A line of 9 x 13" baking sheet lined with parchment paper.
Drain and rinse black beans, and maize if you use canned goods.
In a large skillet, sauté onion and garlic in oil over medium heat. (If you are adding hot peppers, add them here). When soft and translucent, add the corn, beans, crushed tomatoes, salt, and cumin. Stir to combine, and let it warm up.

Scattered around 3 to 4 tablespoons enchilada sauce in the pair-Chment paper.
Preheat oven to 350°F.
Prepare enchiladas: put about ¼ cup of beans and corn/fill the pan in the lower third of an omelet. Fold along sides, then rotate upward. Place the tortilla seam side down on the tray ready to repeat with the rest of the stuffing and tortillas.

The remaining enchilada sauce spread over all the tortillas rolled up. Decorate with slices of olives. Cover with aluminum foil and bake for 20 - 25 minutes.
Garnish with chopped cilantro and serve with sour cream vegan (recipe below).
Vegan sour cream
Makes 1 cup.
1/2 pound of soft tofu
3 tablespoons lemon juice
1 tablespoon of apple cider vinegar
1 teaspoon salt
1 teaspoon of sweetener of choice (such as sugar, organic agave nectar)
Mix all the above until smooth. Cool before serving. This will keep in the fridge for 3 - 4 days.

Day 7

Breakfast: Fresh whole grain Tofutti vegan bagels with cream cheese, fruit salad, as a substitute for coffee or herbal tea.
Optional: snack trail mix (nuts/seeds/nuts)
Lunch: the leftovers from the night before: corn soup and enchiladas
Optional: Snacks fresh cut vegetables with hummus or other dpi
Dinner: Kale-bouli* (like tabouli, but more healthy!) and UnShepherd's foot* (time)

Kale Salad bouli

Serves 4 - 6
This salad is simple and it is very nutritious with the addition of the kale and hemp seed. Kale is an excellent source of iron, calcium and other minerals, while hemp seeds contain essential proteins and omega-3s. Use organic ingredients whenever possible. Unlike most of the salads, this is kept in the fridge for 3 to 4 days, and, in fact, improves as you feel. Kale becomes more digestible as salt and lemon work to break the hard fibers. (Traditional Middle Eastern tabouli salad is made with bulgur and parsley)

1 bunch of kale, washed, resistant without a tail
The juice of a large lemon
½ teaspoon of salt
2 tablespoons extra virgin olive oil (optional)
¼ cup of soft hemp seeds
1/2 cup chopped parsley
1 medium tomato, diced
2 green onions, cut, or 2 tablespoons of diced red onion

Wrap the leaves and Kale (cut into thin julienne tapes). In a large bowl, combine the kale with lemon juice, salt, and olive oil is used. If you want to eat this sooner or later, and then with clean hands, get there and massage the salt and lemon in the kale to break the hard fibers. Otherwise, marinate for an hour, continue adding the rest of the ingredients and mix well. Marinate in the refrigerator for a couple of hours or even overnight and serve.
Note: Kale is less difficult to digest, marinated mixing thoroughly (as in a milkshake green), lightly steamed or cooked.

UnShepherd's Foot 

Serves 9
This is time-consuming but well worth the effort. Allow 1-1/2 hours to prepare, and other 25 minutes in the oven. It is full of proteins and is a "stick-to-your-ribs" type of food.
2 cups of textured vegetable protein (TVP) granules (available in any store in bulk)
2 cups boiling water

1 tablespoon of sunflower oil or other
1 large onion, finely chopped
4 tablespoons soy sauce
3 tablespoons of tomato sauce + 2 tablespoons of vinegar (5 tablespoons or substitute for ketchup)
1/2 teaspoon dried rosemary
3-4 cloves of crushed garlic
1/4 teaspoon dried sage
3-4 tablespoons flour

10 medium potatoes
1 cup of soy milk
1 teaspoon salt
3 tablespoons chopped fresh parsley (optional)

The paprika for garnish (optional)

Dvt to soak in boiling water for about 10 minutes. Then drain and reserve.
While it is soaked in DVT, start the sauce: fry the onion in oil over medium heat for 1-2 minutes. Add the rest of the ingredients, except the flour. Stir to mix well and cook for about 7-10 minutes. (Be careful, this thing dot - keep agitation.) The mixture should be a bit thinner than the tomato paste, but still quite thick. You can add a couple of tablespoons of water if it is too thick. Sprinkle a spoonful of flour at a time and mix well to the mix. This will make it even thicker. Add drained DVT and mix thoroughly. Taste and adjust seasoning. If it is not spicy enough, add a little more tomato sauce and vinegar (or ketchup) and shake.

Peel the potatoes and the hub. Bring to a boil in salted water until very tender. Drain and crush immediately while it is still hot. Add the soy milk, salt, and parsley if using. Continue the maceration until smooth and creamy. Add a little more soy milk if the potatoes are too dry.
General: Line 9 x 13 Pyrex dish with parchment paper. Put the mixture in DVT dish and spread evenly with the back of a wooden spoon. A layer of mashed potatoes evenly over the top of the mixture of DVT. Sprinkle with paprika if you use and bake at 425°F for about 20 - 25 minutes. Allow cooling for about 10 minutes before slicing.