4 New Vegans: 10-Day Vegan Meal Plan …...Turmeric − Great spice that is used in curry dishes and...

4 New Vegans: 10-Day Vegan Meal Plan www.4newvegans.com

ZXBook Title

AUTHOR NAME


Copyright © 2020 J. Rouse

All rights reserved.

Content included in this book is for informational purposes only. It is not intended to be a substitute

for professional medical advice and should not be relied on as health or personal advice. Always seek

the guidance of your doctor or other qualified health professional with any questions you may have

regarding your health or a medical condition. Never disregard the advice of a medical professional or

delay in seeking it because of something you have read in this book. If you think you may have a

medical emergency, call your doctor, go to the nearest hospital emergency department, or call the

emergency services immediately. If you choose to rely on any information provided by 4 New Vegans,

Inc. you do so solely at your own risk.


iii

Contents

Contents ......................................................................................................................................... iii

About 4 New Vegans, Inc. ................................................................................................................1

Introduction .....................................................................................................................................3

Cleaning Out the Kitchen Cupboard ................................................................................................4

Cleaning Out the Refrigerator ..........................................................................................................9

Fruits to Eat Daily ...........................................................................................................................10

Breakfast Plan ................................................................................................................................11

Day 1: Mixed Fruit Smoothie..................................................................................................12

Day 2: Banana, Pineapple, and Spinach Smoothie .................................................................13

Day 3: Peanut Butter & Banana Oatmeal ...............................................................................14

Day 4: Avocado Toast .............................................................................................................15

Day 5: Vegan Bagel W/Non Dairy Cream Cheese ...................................................................16

Day 6: Banana Pancakes ........................................................................................................17

Day 7: Açai Bowl.....................................................................................................................19

Day 8: Wheat Toast, Vegan Cream Cheese, and Fruit ............................................................20

Day 9: Fresh Fruit and Non Dairy Yogurt ................................................................................21

Day 10: Chia Pudding .............................................................................................................22

Lunch Plan .....................................................................................................................................23

Day 1: Avocado and Mushroom Toast ...................................................................................24

Day 2: Hummus & Veggie Wrap .............................................................................................25

Day 3: Portobello Mushrooms ...............................................................................................26

Day 4: Portobello Mushroom Gyro ........................................................................................27

4 New Vegans: 10 Day Vegan Meal Plan www.4newvegans.com

iv

Day 6: Balsamic Spinach Wrap ............................................................................................... 29

Day 7: Fast Mediterranean Wrap .......................................................................................... 30

Day 8: Coconut Soup ............................................................................................................. 31

Day 9: Chickpea Tuna ............................................................................................................ 32

Day 10: Spicy Cashew Thai Broccoli Salad.............................................................................. 33

Day 11: Sweet Potato Burger ................................................................................................. 34

Dinner Plan .................................................................................................................................... 35

Day 1: Vegan Lasagna ............................................................................................................ 36

Day 2 :Vegan Mushroom Stroganoff ..................................................................................... 38

Day 3: Vegan Black Bean Burgers .......................................................................................... 39

Day 4: Easy Bean Chili ............................................................................................................ 40

Day 5: Vegan Fried Rice ......................................................................................................... 41

Day 6 : Vegan Spanish Rice Bowl ........................................................................................... 42

Day 7: Instant Pot Cabbage W/ Coconut & Spices ................................................................. 44

Day 8: Jackfruit Pulled "Pork" ................................................................................................ 45

Day 9: Sesame Seed Cauliflower ............................................................................................ 46

Day 10: Three-Bean Chili With Spring Pesto .......................................................................... 47

About the Author .......................................................................................................................... 48


1

About 4 New Vegans, Inc.

4 New Vegans, Inc. is a 501(c)(3) non-profit organization founded by author and

health and wellness activist Jamilah Rouse. We work diligently to inform and educate the

public about the powerful effects that our food choices have on the environment and our

health. Statistics show that more than 133 million Americans, or 45 percent of the

population, have at least one chronic health condition, including cancer, type 2 diabetes,

metabolic syndrome, hypertension, and cardiovascular disease.

Plant-based diets have been linked to a number of health benefits, including

significantly reducing the risk of diseases, thanks to phytonutrients. Phytonutrients are

substances found in fruits and vegetables that provide various kinds of health boosts.

Because of the health benefits of veganism, more people go vegan every day, and if

you're committed to this lifestyle, you won't find it as difficult to follow as you think. It is

the single best action you can take.

What is Veganism?

Veganism is defined as a lifestyle that is dedicated to excluding the use of animals (in

food, clothing, and entertainment) while also abstaining from the use of products tested

on animals. Veganism is an ideology that opposes the cruelty, exploitation, and suffering

of animals.

Why Veganism Is Important

You might not have noticed, but we're in a bit of a crisis. Humanity is depleting the

planet's finite resources at a rapid rate, the environment is undergoing unnecessary

changes, and people suffer from a multitude of diseases linked to their diets. You can't fix

all that by embracing veganism, but you can be one part of the solution.

People tend to follow those they admire. If you decide that veganism is for you, your

friends, family members, and colleagues might follow suit just because you led by

example. Besides, when you stop eating meat, dairy, and eggs you wage war with your

wallet. Companies that sell meat and animal by-products only do so because it makes


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them money. When their profits start to sour, they will consider other ways of doing

business.

The foods we consume—not our genetics—are at the root of many illnesses. Most of

what, and how we eat is passed down from generation to generation. However, it’s never

too late to start living healthy. Young or old, we can break the cycle of unhealthy eating

now. Eliminating dairy and meat from your diet can reverse and cure illness.

The 4 New Vegans 10-Day Meal Plan gives you a sneak peek into an entire food world

that exists without dairy and meat. The Vegan recipes in this book taste so good that you

will forget you're not eating meat. Try them for 10 days or more. You have nothing to

lose and everything to gain.


3

Introduction

Congratulations on your decision to become

a healthier you! One of the most powerful steps

you can take to improve your health, boost

energy levels, and prevent chronic diseases is to

move to a plant-based diet. Yes, food can reverse

illness!

This 10-Day Vegan Meal Plan allows you to

try veganism for a short time and see a major

difference. As the benefits of eating vegan

becomes more popular, I believe it will bring

about a health revolution.

These mostly plant-based recipes consumed

for 10 days consecutively will increase your

energy and have you feeling like a new person.

The beauty of it all is that the food is amazing. In

fact, the recipes and foods are so good that you

won't realize you're eating mostly plant-based.

Eating plant-based has been proven to reverse

illnesses as well. Not too bad, huh?

Please drink 8 glasses of water per day while

on this 10-day vegan try out to help your body

cleanse itself. Also, replace coffee with natural

teas, and use natural unprocessed sweeteners.


4

Cleaning Out the Kitchen Cupboard

This Is Where It All Begins

One of the key components to becoming vegan is the seasonings. With the correct

spices, you can turn any vegan meal into a masterpiece and all the plant-based meals will

taste just as great as your favorite dishes comprising meats. Using the suggested products

can add many health benefits that your body will thank you for.


5

I started out by cleaning out the old seasonings and sugars (granulated sugars,

seasoning salts, flours, etc.) to which I'd been accustomed for many years. I replaced

them with products I researched that are proven to be better for the body to absorb with

less salt, but more flavor. All the ingredients I use are very easy to find and add nutritional

value to every meal.

Sweeteners to have:

Organic cane sugar Stevia Brown rice syrup

Bee free honey Maple syrup Agave nectar Xylitol

Oils

Olive Oil − well known for its heart-healthy effects, studies show olive oil can improve

biomarkers of health.

Coconut Oil − Coconut oil has been said to aid in weight loss, support heart health, and

boost metabolism.

Avocado Oil − has an array of benefits some include vitamin E, sterilize and

monounsaturated fats in which are linked to cancer prevention, healthy eyes, and better

overall health.

Palm Oil − derived from the fruit of oil palms, very high in antioxidants, vitamin E, and

carotenoids in which can be converted to Vitamin A.

Flaxseed Oil − high in Omega-3 fatty acids. Aids in reducing cholesterol and inflammation.

Flours Organic Unbleached Flour − no additives

Organic Whole Wheat Flour − no additives

Tapioca Flour − Tapioca has a reputation as being gentle on the stomach. Free of

common allergens. Low in sodium. Source of iron.

Seasonings Garlic − I use garlic in most of my dishes. I love the flavor. The health benefits of garlic


6

are amazing. Garlic lowers cholesterol, helps regulate blood pressure and has

antibacterial and antifungal properties.

Natural Yeast − known for its cheesy, nutty flavor.

Cilantro (fresh or dried) − I absolutely love the flavor of cilantro. It has an amazing smell,

goes great with Italian dishes, pasta dishes, and fresh salads! For added flavor, chop and

add the stems. There is more flavor in the stems than in the actual leaf. Cilantro is a good

source of antioxidants that can help remove heavy metals from your body. Cilantro also

helps balance blood sugar levels and ease anxiety.

Basil (fresh or dried) − Basil tastes wonderful in Italian foods such as spaghetti, lasagna,

and pasta dishes. Basil also promotes blood flow and healthy eyesight. It is an effective

anti-inflammatory.

Bay Leaves − Bay leaves are used frequently and are good in stews, soups and vegetable

dishes. Bay leaves offer is a healthy dose of A, C, magnesium, calcium, manganese,

potassium, and iron. Bay leaves soothe body aches, and eases joint pain from arthritis.

Sage − Sage is good in Italian dishes. I use it when I’m making vegetable stir-fry, pasta or

gnocchi. Sage is good for digestive problems including loss of appetite, gas, stomach pain,

diarrhea, bloating and heartburn. It’s also used for overproduction of perspiration and

saliva, for depression, memory loss, and Alzheimer’s disease.

Rosemary − Rosemary is very aromatic and pungent. I use rosemary in most Italian

dishes, stir-fry, and marinara sauces. Rosemary was traditionally used to help ease

muscle pain, improve memory, boost the immune and circulatory system, and promote

hair growth.

Oregano − Oregano is used in Italian dishes. I use it mostly to flavor sauces, chili, soups,

stews, spaghetti, lasagna, and other kinds of pasta. Oregano has amazing health benefits

such as treating infections, fighting bacteria and treating inflammation.

Parsley − Parsley is a great flavor for soups, stews, and stock seasoning. It’s a great

source for vitamins A, C, and K. Parsley is high in iron and is a good remedy for colic,

indigestion, and gas.


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Vinegar − Vinegar is great for making salad dressings. Apple cider vinegar is the most

popular type of vinegar in the natural health community. It is claimed to lead to many

benefits, many of which are supported by science. They includes weight loss, reduced

cholesterol, lower blood sugar levels and improved symptoms of diabetes.

Turmeric − Great spice that is used in curry dishes and tofu to add a little kick. I also use

Turmeric in stir-fried dishes and rice. Turmeric is known for its anti-inflammatory

properties.

Cumin − One of the most popular spices in the world. Cumin is mostly used in savory

recipes such as chili and is a great seasoning for tofu as well.

Black Salt − also known as kala namak. Good in vegan quiche and tofu and South Asian

cuisine.

Himalayan Pink Salt − Himalayan Pink Salt is said to Improve respiratory diseases.

Balance your body's pH, regulate blood sugar. Use for any food that needs flavoring, the

same way you would use regular salt.

Black Pepper − Black pepper is perhaps the best-loved and most used spice in the world.

It is derived from the berries of the pepper plant. Black pepper can be used for most

savory dishes. Its health factors are remarkable. The piperine in black pepper can be

credited with the prevention of cancer and becomes twice as potent when combined

with turmeric. The spice also has Vitamin C, Vitamin A, flavonoids, carotenes and other

antioxidants that help remove harmful free radicals and protect the body from cancer

and diseases. The best way to harvest maximum health benefits is to eat fresh ground

pepper and not cook it along with food.

Paprika − Paprika is good in chili and a good garnish seasoning. Paprika offers a variety of

beneficial compounds, including vitamin A, capsaicin, and carotenoid antioxidants which

may help prevent inflammation and improve your cholesterol, eye health, and blood

sugar levels, among other benefits.

Garlic Powder − Garlic powder is made from garlic cloves that have been dehydrated and

ground into fine particles. The flavor is garlicky, but different from fresh-chopped garlic. It

tastes sweeter and much less assertive than fresh garlic, but also without the caramel


8

undertones that you get from roasted or sautéed garlic. garlic improves cholesterol levels

and it’s compounded with wet potent medicinal properties.

Vegetable Broth or Bouillon − Adds flavor to dishes like stews, beans and rice dishes.

Liquid Aminos, Soy Sauce − Great for tempeh or tofu. Very flavorful way to add saltiness

to a dish.

Cleaning out the cupboard involves replacing seasonings or products that have

additives and preservatives with natural products. The health factors in these products

are maximized when consumed accordingly.


9

Cleaning Out the Refrigerator

Let’s clear the refrigerator out and clear out the old thought patterns:

• Throw out ALL the dairy products.

• Throw out ALL the meats in the refrigerator & freezer.

• Throw out all the thoughts of you depriving your taste buds of the particular taste

you feel you are addicted to or that you love. Let’s clear the refrigerator out and

clear out the old thought patterns.

• Don’t forget to throw the sodas in the trash!

Let’s start renewed.

Non Dairy Milk options:

Almond Milk Fresh Vegetables

Soy Milk Vegan Butter options

Coconut Milk Fresh Fruits

Oat Milk Spring Water


10

Fruits to Eat Daily

The power to create life is contained within the seed,

which is why I suggest eating seeded fruits only.

Seedless fruits are man-made and cannot create life.

Without the seed, we can lose significant nutrients

which would enhance our health and immune systems.

Apples Watermelon

Grapes Oranges

Peaches Kiwi fruit

Mango Dates

Guava Jackfruit

SourSop Churro banana

Cantaloupe Blueberries

Strawberries Raspberry


11

Breakfast Plan

Oh yes, it is possible to be a vegan and still chow

down on breakfast classics like pancakes, and waffles

without dairy or eggs. Studies show that eating a

good breakfast can help you to get the recommended

daily values of various nutrients essential to good

health.

Refresh your morning breakfast with these

simple vegan breakfast ideas.


12

Day 1: Mixed Fruit Smoothie

• 1 cup Silk Protein Nutmilk or

Almond milk

• 1 cup spinach

• 1 frozen banana

• ½ cup frozen strawberries

• ¼ cup frozen blueberries

• pinch sea salt

• 1 Medjool date (if needed for

extra sweetness)

Put everything into a blender and

blend until smooth.


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Day 2: Banana, Pineapple, and Spinach

Smoothie

• 1 cup of fresh, frozen fruits

• 1 cup of fresh spinach

• 1 tablespoon of agave

• 1 cup of ice

• 1/2 cup of almond milk

Put everything into a blender and blend until smooth.


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Day 3: Peanut Butter & Banana Oatmeal

▪ ½ cup sliced banana

▪ 2 tablespoons peanut butter

▪ 1 tablespoon chopped walnuts

▪ ½ cup rolled oats

▪ Silk or almond milk of choice

Cook oatmeal and add your choice of silk or almond milk and top with toppings.


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Day 4: Avocado Toast

Ingredients

• ½ small avocado

• ½ teaspoon fresh lemon juice

• ⅛ teaspoon Kosher salt

• ⅛ teaspoon freshly ground black pepper

• 1 (1 oz.) slice whole grain bread, toasted

• ½ teaspoon extra-virgin olive oil

In a small bowl, combine avocado, lemon juice, salt, and pepper. Gently mash with the

back of a fork. Top toasted bread with mashed avocado mixture. Drizzle with olive oil and

sprinkle over desired toppings. Toppings: Maldon sea salt flakes, red pepper flakes.


16

Day 5: Vegan Bagel W/Non Dairy Cream

Cheese

Choose your favorite store bought non-dairy cream cheese and vegan bagel and add

desired fruit!


17

Day 6: Banana Pancakes

• 1 medium ripe banana (brown

and spotty preferred)

• 1 1/2 Tbsp olive, avocado, or

melted coconut oil (plus a little

more for cooking)

• 1 1/2 Tbsp maple syrup (we

recommend Grade A)

• 2 tsp baking powder

• 1/4 tsp sea salt

• 1 - 1 1/4 cups non-dairy milk (we

recommend plain unsweetened

almond milk

• 3/4 cup gluten-free oat flour*

(we recommend grinding from

rolled gluten-free oats)

• 3/4 cup gluten-free flour blend

• 1/4 cup almond flour

• 1/4 cup vegan dark chocolate chips or fresh or frozen fruit, like wild blueberries or

blueberries

Preparation

1. In a mixing bowl, add banana and mash. Then add oil, maple syrup, baking

powder, and salt and whisk to combine. Then add non-dairy milk (start with the

lesser amount and work your way up as needed) and whisk to combine. If using

coconut oil and it hardens or clumps, it's not a big deal. You can microwave it for

45 seconds − minute to remelt − otherwise, proceed.

2. Add oat flour, gluten-free flour, and almond flour. Gently stir (being careful not to

over mix) to combine. It should be thick but pourable/scoopable. If too thin, add

more gluten-free or almond flour. If too thick, thin with a little non-dairy milk. If

adding fruit or chocolate chips, add now and gently fold to combine.

3. Heat a large nonstick skillet, griddle, or cast-iron skillet over medium heat.

Carefully rub skillet with a little oil. You will likely need to decrease the heat of the

skillet to medium-low / low once it's hot as to not burn the pancakes.


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4. Once hot, spoon 1/4 - 1/3 cup of the batter onto skillet. Cook until surface of

pancakes have some bubbles and the edges appear dry (2-3 minutes). Carefully

flip pancakes and cook until browned on the underside (3 minutes more). The

gluten-free flour blend benefits from a slightly longer cooking time, so don’t be

afraid to get a nice golden brown color on both sides.

5. Transfer cooked pancakes to a baking sheet or plate (don’t stack pancakes on top

of one another) and keep warm in a 200-degree F (94 C) oven. Continue cooking

until all batter is used up, Make about 12 pancakes.

6. These pancakes are delicious on their own, but you can enhance them with

toppings such as additional fruit or chocolate chips, peanut butter, or maple

syrup.


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Day 7: Açai Bowl

• 1 large medjool date , pitted and soaked in warm water until soft

• ½ cup/120ml coconut milk (either light or regular )

• 1 Tablespoon/12g chia seeds

• 1 or 2 brazil nuts

• 1 small raw beet, peeled and finely chopped (or grated if you don’t have a high speed

blender)

• ½ cup/75g frozen mixed berries (I like a blend of raspberries and blueberries)

• 1 3.5oz/100g package of %100 frozen acai , run under warm water to thaw slightly

• For the toppings:

• 1 Tablespoon/5g unsweetened coconut flakes

• 1 Tablespoon/10g hemps seeds

• Sliced fresh fruit and berries

Preparation

1. Start by soaking the medjool date while you prepare peel and chop or grate the

beet.

2. Place the coconut milk, chia seeds, brazil nuts and drained soaked date in the

blender and blend on high until smooth.

3. Add the chopped or grated beet, frozen mixed berries, and slightly thawed acai

packet. Blend on high, scraping down sides as necessary until thick, and smooth.

4. Serve immediately in shallow bowls with toppings or as a smoothie in a tall glass.

Alternatively, you can prepare the bowl ahead of time the night before and keep

the bowl covered overnight in the refrigerator without the toppings.


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Day 8: Wheat Toast, Vegan Cream Cheese,

and Fruit

Heat oven to 300 degrees use vegan butter for toast, place in oven 5 mins, remove

add cream cheese and your desired fruit on the toast or in the sides.


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Day 9: Fresh Fruit and Non Dairy Yogurt

Add toast if you desire


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Day 10: Chia Pudding

Ingredients

• 1 cup milk of choice or cashew cream

• 1/4 cup chia seeds

• 1/4 tsp pure vanilla extract

• sweetener of choice, as desired

• scant 1/8 tsp salt

Preparation

1. Whisk all ingredients in a container. If desired, you can blend everything together

now, which will result in a smoother consistency the next day. However, I actually

love the taste and fun texture of leaving the seeds whole, so it's up to you. Cover,

shake, then refrigerate overnight. The next day, it will be nice and thick. The

pudding will keep 4-5 days refrigerated, so feel free to make a larger batch and

portion into individual containers.

2. Sweetener amount depends on the milk and sweetener you use, and your tastes.

Options include maple syrup, stevia, sugar, coconut sugar, date paste, etc.


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Lunch Plan

These tasty dishes are so delicious, you

won't even realize they're vegan.


24

Day 1: Avocado and Mushroom Toast

Ingredients

Garlic mushrooms:

• 7 oz mushrooms 200g, *see

recipe notes

• 1 garlic clove chopped

• 1 tbsp olive oil

• 1/2 onion optional

• 1-2 tbsp soy sauce or tamari

In a saucepan sauté mushrooms and garlic, soy sauce or tamari and optional onion in

olive oil.

Guacamole:

• 1 avocado

• 1 tsp lemon juice

• salt and pepper to taste

• a bit of coconut milk optional

Peel and mash the avocado in a serving bowl. Stir in lemon juice, salt and pepper, and

optional coconut milk. Chill for half an hour to blend flavors.

Further Ingredients:

• 2 slices bread or toast

• fresh herbs, sesame optional

Toast bread and top with mash avocado into toast. Squeeze lemon over top.


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Day 2: Hummus & Veggie Wrap

Ingredients

• 1 tortilla wrap

• 3/4 cup hummus

• 1/2 tomato, sliced

• 1/2 avocado, sliced

• 1 cup spinach and mixed

greens

• Salt and pepper to taste

Preparation

1. Spread the hummus into a long rectangular shape down the center of the tortilla

wrap.

2. Next, layer the sliced avocado and tomato on top.

3. Top up with mixed greens.

4. Season with salt and pepper to taste.

5. Wrap the tortilla into a burrito shape and cut in the middle.


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Day 3: Portobello Mushrooms

Ingredients

• 1 pound (450g) portobello

mushrooms

• 1/4 cup mild salsa

• 3 tablespoons olive oil, divided

• 1 teaspoon ground cumin

• 1 teaspoon onion powder

• 6 collard green leaves or soft taco

shells

Guacamole

• 2 medium ripe avocados

• 2 tablespoons chopped tomatoes

• 2 tablespoons chopped red onion

• 1 1/2 to 2 tablespoons lemon or lime

juice

• pinch of salt

• 1 tablespoon chopped cilantro

Optional Toppings

• Cashew cream

• Chopped tomatoes

• Chopped cilantro

1. Remove the portobello stems. Rinse mushrooms and pat dry.

2. Mix harissa, 1 1/2 tablespoons olive oil, cumin, and onion powder in a bowl. Brush

each mushroom with the harissa mixture, making sure to cover the edges of the

mushroom as well. Let mushrooms marinade for 15 minutes.

3. While the mushrooms are marinating, prepare guacamole. Halve and pit the

avocados and scoop out the flesh. Mash avocados and mix in chopped tomatoes,

red onion, lemon (or lime) juice, salt, and cilantro. Set aside.

4. Rinse collard greens. Chop off the tough stems and set aside.

5. When the mushrooms are done marinating, heat 1 1/2 tablespoons of olive oil in a

skillet or sauté pan over medium-high heat. Place the portobello mushrooms in

the pan and cook for 3 minutes. Flip over and cook for another 2 to 3 minutes.

Each side should be browned.

6. Turn off the heat and let the mushrooms rest for 2 to 3 minutes before slicing.

7. Take a collard green leaf and fill it with a few slices of portobello. Add guacamole,

chopped tomatoes, cashew cream, and cilantro to your liking.


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Day 4: Portobello Mushroom Gyro

Ingredients

• 2 large portabella mushroom caps

• 2 tablespoons vegan Worcestershire

sauce

• 1 teaspoon ground cumin

• 1 teaspoon maple syrup

• ½ teaspoon dried oregano

• 1 tablespoon coconut oil

• ¼ cup diced red onion

• ½ red bell pepper, diced large

Fresh White Sauce

• ½ cup vegan mayonnaise

• ¼ cup raw shelled hempseeds

• 1 tablespoon lemon juice

• ¼ teaspoon dried mint

• ¼ teaspoon dill weed

To Assemble

• 2 pita flatbreads

• 1 ounce baby spinach

Preparation

1. Remove the stems from the mushrooms and also remove the gills with a spoon.

Discard. Slice the mushrooms into thick strips.

2. Mix the Worcestershire sauce, cumin, maple syrup, and oregano in a medium

bowl. Lay the mushroom slices in the marinade and let marinate for 10 minutes.

3. Heat the oil in a large skillet over medium-high heat. Add the onion and bell

pepper and sauté for 10 minutes. Add the marinated mushroom slices and sauté

for 5 more minutes. Remove from the heat and let cool.

4. Mix all of the Fresh White Sauce ingredients in a small bowl and set aside.

5. Layer spinach leaves on each flatbread. Spoon the Fresh White Sauce down the

center. Lay the mushroom and bell pepper mixture on top. Fold each flatbread to

overlap and secure with decorative picks.


28

Day 5: Cauliflowers Buffalo Wings

Ingredients

• 1 cup of all-purpose flour (can sub oat flour for gluten free version)

• 1 cup of almond milk (or other non-dairy milk)

• 1/2 teaspoon of garlic powder

• ½ teaspoon of paprika

• 1/2 teaspoon of salt

• Freshly ground black pepper to taste

• 1 head of cauliflower, cut into large florets

• 1 cup of hot sauce

• 1 tablespoon of maple syrup

• Ranch dressing, for serving

Preparation

1. Pre-heat the oven to 450 and line a large baking sheet with parchment paper or

foil. You can also use to medium-small baking sheets if that’s what you have.

2. In a large bowl, whisk together the flour, milk, garlic powder, paprika, salt, and

pepper. Mix until fully combined.

3. Working in batches, dredge the cauliflower florets in the batter and tap each on

gently to get rid of excess batter. You want them to be fully covered but not

dripping. Line them on the baking sheet.

4. Once all of the florets are covered in the batter and on the baking sheet, bake for

25 minutes, flipping halfway through.

5. While the cauliflower bakes, whisk together the hot sauce and maple syrup. When

the cauliflower is out of the oven, drizzle the sauce over the cauliflower and toss

to combine so that they are evenly covered in the sauce.

6. Serve with dipping sauce and veggie sticks and ENJOY!


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Day 6: Balsamic Spinach Wrap

Ingredients

• 1/2 cup spinach

• 1/2 avocado, sliced

• 2 tablespoons balsamic vinegar

• Drizzle of maple syrup

• Pinch of smoked paprika

• Pinch sea salt

• ½ cup chopped carrots,

• ½ cup chopped tomatoes

• ½ cup chopped advocado

• 1/3 cup chopped red onion

• your favorite tortilla or wrap (burrito

size)

1. Arrange tortillas on a flat surface.

2. Place veggies onto tortilla or wrap, leaving about 2 inches of space at the bottom.

3. Mix balsamic, maple syrup, smoked paprika and salt in a small bowl and drizzle

over mixture over veggies.


30

Day 7: Fast Mediterranean Wrap

Ingredients

• ½ cup cooked white beans

• 1/4 cup chopped cucumber, or

avocado

• 1/4 cup chopped tomato

• 2 tablespoons chopped walnuts

• 1 tablespoon chopped fresh

basil

• Pinch of oregano

• Pinch of garlic powder

• Sea salt (adjust for your taste)

• Your favorite tortilla or wrap

(burrito size)

Add ingredients into a bowl and mix

well, then fill wraps.


31

Day 8: Coconut Soup

Ingredients

• 1 1/2 tbsp avocado oil (or vegetable oil)

• 1 onion, roughly chopped

• 4 garlic cloves, roughly chopped

• 1-inch cube of ginger

• 1–2 tbsp of Thai red curry paste

• 2 tsp curry powder

• 1/2 tsp turmeric powder

• 1 liter low-sodium vegetable broth

• 1 cup coconut milk (full fat from a can)

• 2–3 tbsp soy sauce (gluten-free if needed)

• 2 tbsp coconut sugar (maple syrup or agave works too)

• Juice of 1/2 lime

• 7 oz rice noodles (about 1/2 a package)

• Cilantro to top

Preparation

5. Heat the avocado oil in a large pot on medium-high heat.

6. Add the onion and cook on medium heat for 2−3 minutes until translucent. Next,

add the garlic and ginger and cook for another minute.

7. Add the Thai red curry paste, curry powder, turmeric powder, vegetable broth,

and coconut milk. Bring to a boil, stirring everything together, then lower the heat

to medium-low and let simmer for 5 minutes.

8. Next add in the soy sauce, coconut sugar, and lime juice and stir together. Reduce

heat to low and let the soup simmer for another 5 minutes.

9. While the soup is simmering, cook the rice noodles according to package

directions.

10. Add the rice noodles to the soup.

Serve with fresh cilantro and a lime wedge.


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Day 9: Chickpea Tuna

Ingredients

• 2 15 oz. cans chickpeas

• 1/4 cup chickpea liquid saved from can

• 1/2 orange or red bell pepper thinly diced

• 1 individual stalk celery thinly diced

• 1/4 cup red onion chopped

• 2 tbsp. dill pickle juice

• 3 tbsp. lemon juice fresh squeezed

• 1/4 cup vegan mayo

• 1 tsp. spicy brown mustard

• 1/2 tsp. dill weed

• Salt and pepper to taste

• Lettuce of choice for serving, optional

• Sandwich bread for serving, optional

• Sliced tomato for serving, optional

Preparation

• Drain chickpeas, reserving 1/4 cup of the liquid. Add chickpeas and liquid to a large bowl.

• Mash with a potato masher, pressing firmly and using a rocking motion to mash chickpeas. Then use a fork to mash chickpeas more finely.

Tip: This step can take about 8 minutes to get a good mash. It's worth taking the extra time to make sure the chickpeas are mashed well. Separating the skins from the mashed chickpea mixture is what gives it a "tuna fish" type of texture. Once mashed, add all other ingredients and mix well. Adjust salt and pepper to taste. Optional: Lightly toast bread. Place enough lettuce on a slice of bread to cover it. Smear a portion of chickpea tuna salad over lettuce. Top with another slice of bread.


33

Day 10: Spicy Cashew Thai Broccoli Salad

Ingredients

• Broccoli

• Shredded red cabbage

• Shredded carrot

• Red bell pepper

• Fresh cilantro

• Jalapeño

• Chickpeas

For the spicy peanut dressing:

• Creamy, natural peanut butter

• Honey (or maple syrup to keep it vegan)

• Rice vinegar

• Sesame oil

• Fresh ginger

• Garlic

Preparation Chop your broccoli very finely. Yes, you’ll use raw broccoli for this salad — it’s delicious! If

you’re sensitive to raw veggies like broccoli feel free to give it a quick blanch (immerse

briefly in boiling salted water and drain immediately) to make it a little bit easier to

digest, but I think it’s perfect as is. The trick to this salad is to make sure your broccoli is

very finely chopped.


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Day 11: Sweet Potato Burger (Additional Recipe)

Ingredients

• For the burger:

• 2/3 cup mashed, cooked sweet potato (or

about 1/2 medium cooked peeled sweet

potato)

• 1 15 oz can white beans, rinsed and

drained

• 3/4 cup panko bread crumbs (or sub

gluten free bread crumbs)

• 1 teaspoon fresh grated ginger (or ¼

teaspoon ground ginger)

• 1/2 teaspoon garlic powder

• 1/2 cup diced cilantro

• 1/4 cup diced green onion

• 1/2 teaspoon turmeric

• 1/4 teaspoon cayenne pepper or ½

teaspoon chili pepper flakes

• 1/2 teaspoon salt

• Freshly ground black pepper

• Toasted sesame oil, for cooking

For serving:

• Vegan mayo

• Nasoya Spicy Kimchi

• 1 avocado, sliced

• Sliced red onion

• 4 whole grain or gluten free

hamburger buns

Preparation

1. Place mashed sweet potato and white beans into the bowl of a food processor

with the blade attached. Blend until well combined, and then transfer mixture to a

large bowl.

2. Next add in panko bread crumbs, ginger, garlic powder, cilantro, green onion,

turmeric, and cayenne. Generously season with salt and pepper, and mix with a

spatula until ingredients are well integrated. Taste, adjust seasonings and add

additional salt and pepper if necessary.

3. Use your hands to form four even patties about 1/2 inch thick. You’ll need to

compact them with your hands so they stick together well. Place on a plate, cover

with plastic wrap, and place in the fridge for 10−15 minutes. You can clean up a

bit while the burgers sit.

4. Add sesame oil to a nonstick skillet or griddle and place over medium heat. Add

each burger to the skillet and cook about 2−4 minutes, until golden brown, then

carefully flip burger and cook another 2−4 minutes.

5. Remove from heat and transfer to buns or lettuce wraps, or serve as is. Finally, top

each burger with Nasoya Spicy Kimchi, avocado slices, red onion. Serves four.


35

Dinner Plan

These healthy recipes show you how

to eat deliciously while avoiding

animal products.


36

Day 1: Vegan Lasagna

Ingredients

• 6 tablespoons olive oil, divided

• 1 large onion, diced

• 4 cloves of garlic, minced

• 21 oz button mushrooms, chopped

(use the stems too)

• 2 carrots, diced

• 1 zucchini, diced

• 14 oz package frozen spinach,

thawed and squeezed

• 2 teaspoons salt, divided

• Pepper, to taste

• 2 cups unsweetened plant milk

• 1 cup vegetable stock

• ½ cup flour

• 2 tablespoons nutritional yeast

• 3 cups (about a jar and a half)

marinara sauce

• Lasagna noodles

Preparation

1. Heat a large pan over medium-high heat and add 2 tablespoons of the oil, the

onion and garlic and fry until soft. Add the mushrooms and fry until browned

(work in batches if they don’t all fit in your pan at once). Add the carrot and

zucchini and fry a couple more minutes until soft. Finally add the thawed spinach,

1 ½ teaspoons of salt and pepper to taste.

2. Preheat the oven to 400 degrees.


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3. Combine the plant milk and stock in a bowl. Add the remaining 4 tablespoons of

oil to a pan over medium heat and sift in the flour. Stir well. Cook for 5 − 10

minutes, stirring from time to time, until the flour begins to brown and gives off a

nutty smell. Add one ladleful of the plant milk-stock mixture and whisk really well

until evaporated. Continue adding the liquid one ladleful at a time and always

stirring until you get a creamy sauce. If you’re unlucky and get some lumps, pass

the sauce through a fine mesh strainer. Finally, stir in the nutritional yeast and

remaining ½ teaspoon of salt.

4. In a 11 x 7 x 2 inch baking pan, place a layer of marinara sauce, followed by a layer

of the béchamel, followed by a layer of lasagna noodles. Then another layer of

marinara, half of your veggie filling, the béchamel and more noodles. Continue

with more layers. Finish the top with a layer of marinara and a layer of béchamel.

Mix them together a bit so that the color looks more like cheese.

5. Cover with tin foil and bake for 30 minutes. Then uncover and bake for a further

10 minutes, or until the top begins to brown in places and looks like cheese.

Remove from the oven and allow to cool for at least 30 minutes before cutting

and serving.


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Day 2 :Vegan Mushroom Stroganoff

• 1 onion, diced

• 2−3 garlic cloves minced

• 1 tbsp vegetable oil

• 11 oz fresh mushrooms sliced

• 4 tbsp white wine (optional)

• 1 tbsp tamari or soy sauce

• 3/4 cup vegetable broth or water

• 3/4 cup plant-based milk or cream

• 2 tbsp cornstarch

• 1 tsp onion powder

• 1/2 tsp garlic powder

• 1/2 tsp smoked paprika

• A pinch of red pepper flakes

• Salt and black pepper to taste

• 1 tbsp nutritional yeast flakes

(optional)

• Fresh thyme leaves and/or parsley

(and/or tarragon) chopped

• Serve with brown rice or pasta of

choice

Preparation

1. Heat oil in a large pan/skillet, add onion and fry for about 5 minutes. Add garlic

and fry for a further 1 minute.

2. Now add the mushrooms and fry over medium heat for about 5 minutes.

3. Pour in white wine (optional), vegetable broth, tamari (or soy sauce), and the

spice mixture. I love adding nutritional yeast flakes as well, but that's optional!

Bring to a boil.

4. Add cornstarch to the plant-based milk or cream (I used canned coconut milk,

however, almond milk, oat milk/cream or soy milk/cream is fine, too) and stir to

dissolve.

5. Pour the milk/cream mixture into the pan and cook on low-medium heat for about

10 minutes until the sauce thickens. Taste and adjust seasonings as to your

preference.

6. Add fresh thyme leaves and/or parsley and/or tarragon to taste! Enjoy with brown

rice or pasta of choice! This creamy mushroom sauce also tastes great over

mashed potatoes!


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Day 3: Vegan Black Bean Burgers

• Black beans (either canned or

homecooked)

• Mushrooms

• Garlic

• Rolled oats

• Whole meal bread crumbs

• 1/2 carrot

• Fresh parsley

• Paprika powder

• Cumin

• Soy sauce or tamari

• Red pepper flakes

Preparation

1. Heat some oil in a large pan and sauté the onion for 2-3 minutes. Then add the

mushrooms and the garlic. Cook for 3 more minutes.

2. Rinse the black beans. In a large bowl, mash the black beans with a fork, leaving

some black beans partially intact for texture. Add the rest of the ingredients and

combine well using your hands. Either form four large or six smaller burger patties.

3. You can either heat some oil in a pan and cook the burger patties for 2-3 minutes

on each side or you could make them on the grill. Alternatively, you could also

make them in the oven. Preheat the oven to 350 °F, line a baking sheet with

parchment paper and put the patties on top. Bake the black bean patties for about

15 minutes. Carefully flip them halfway through the baking time.

4. Serve them on burger bun (I used a whole wheat one) with lettuce, tomato,

cucumber, and red onion. For the sauce, you could either use ketchup and

mustard or BBQ sauce. Or you could try my vegan sriracha mayonnaise, which I

also like to use for this vegan black bean burger. I originally made the sriracha

mayo for my red lentil potato fritters, so just scroll down to the recipe box in this

post.


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Day 4: Easy Bean Chili

• 200 g Birds Eye Mexican Bean Mix, (a

mixture of red kidney beans, black beans

and chickpeas)

• 1 tbsp olive oil

• 1 small red onion, diced

• 2 garlic cloves, minced/finely chopped

• 1/2 tsp ground cumin

• 1/4 tsp ground coriander

• 1/4 tsp hot chili powder

• A pinch of salt and pepper

• 1 red bell pepper, sliced

• 400 g tin of chopped tomato

Cheesy Nachos

• Approximately 4 large handfuls of

tortilla chips

• 100 g grated vegan cheese,

(preferably one that melts!)

Preparation

Make the Chili

1. Heat the olive oil in a saucepan on a medium heat. Sauté the onions, garlic and

pepper for 4 minutes, until softened.

2. Add the spices, salt and pepper then cook for a further minute.

3. Stir in the beans and chopped tomatoes. Cover and cook for 5 minutes.

Prepare the cheesy nachos

1. Heat the grill.

2. Scatter the nacho/tortilla chips onto a baking tray and sprinkle with the vegan

cheese.

3. Cook for a few minutes until the cheese starts to melt, then remove from the heat.

Assemble the bowl

1. Add a serving of the bean chilli to each bowl, along with some rice, avocado or any

other extras you like, leaving room on one side of the bowl for the nachos.

2. Place the nachos on the other side of the bowl. Serve and enjoy!


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Day 5: Vegan Fried Rice

• 2 cups cooked brown rice

• ½ sweet onion

• 1.5 cups of shredded cabbage

• 1 cup tofu scramble

• 1 cup carrots

• 1 cup frozen peas

• 4 garlic cloves

• 5 tbsp low sodium soy sauce

• Some water

Directions:

1. First, make the brown rice and tofu scramble. Set aside.

2. Afterward, finely dice the onion and carrots. Mince the garlic.

3. Set a large pan over medium heat and add about 1 tbsp of water.

4. Immediately after, throw in your chopped carrots, onions, and garlic.

5. Cook and stir often for two minutes.

6. Next, add the shredded cabbage to the pan.

7. Increase heat to medium-high heat. Stir and cook for 5 minutes.

8. Then, add 1 tbsp of water when necessary throughout the cooking time.

9. Next, add the frozen peas. Cook and stir everything for another 2 minutes.

10. Finally, add your cooked brown rice, cooked tofu scramble, and soy sauce.

11. Cook and frequently stir for another 5 minutes.


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Day 6 : Vegan Spanish Rice Bowl

• 1 cup white rice such as basmati, or use

short-grain washed, drained, and soaked in

water for 15 minutes

• 1 tomato

• 1/4 cup chopped onion

• 1 tsp cumin

• 1 tsp chili powder blend or taco seasoning

• 1 tbsp pickled jalapeno

• 1/2 tsp salt

• 1 3/4 cup water

• 1/4 cup chunky salsa

• 2 tbsp cilantro

Roasted Cauliflower

• 1 small head of cauliflower chopped

into florets

• 2 tsp oil

• 1 tbsp or more taco spice /seasoning

blend

• 1/2 garlic powder

• 1/2 tsp salt

• 1/2 tsp oregano

Preparation

Spanish Rice:

1. Blend the tomato, onion, cumin, chili powder, jalapeno, and garlic powder until smooth and set aside.

2. Drain the rice and combine with 1 3/4 cup water in a saucepan. (You can roast the drained rice in 1 tsp oil for a few mins until it turns golden before adding water). Add the pureed tomato mixture, 1/2 tsp salt, and mix in. (at this point you can also add some chopped bell pepper).

3. Cover and cook over medium-low heat for 16 to 18 minutes or until the rice is cooked through. Mix in about 1/4 cup chunky salsa and the chopped cilantro and fluff with fork. Taste and adjust salt and seasoning for flavor (add more chili powder, taco seasoning, and/or salsa if needed).

Roasted Cauliflower: Drizzle oil over the cauliflower florets. Mix in well (I use my hands to

rub the oil all over). You can also add other veggies to the mix such as broccoli, zucchini,

sweet potato, rutabaga. Increase the spices and salt accordingly. Mix the spices and salt in a

small bowl then sprinkle all over. Toss to coat. Distribute the Cauliflower on a parchment-

lined baking sheet or baking dish.


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Taco Seasoning: Mix and store.

• 2 tsp cumin powder

• 1 tsp each of garlic powder, onion powder, smoked paprika

• 1/2 tsp each chipotle pepper powder, black pepper

• 1 tsp each of oregano and parsley,

• 1/2 tsp cayenne (optional, add less to preference),

• A good pinch of all spice or cinnamon.

Preparation

Bake at 425 degrees for 25 mins or until the veggies are cooked through. Serve the Spanish

rice with the roasted cauliflower/veggies, a sprinkle of lime juice, some salsa and

guacamole/avocado. For a hearty meal, add beans of choice. I also like a dash of black pepper

over the bowl. The mix can also be made into burritos with some lettuce and refried beans.

1/2 tsp cayenne (optional, add less to preference), a good pinch of all spice or cinnamon.

Brown Rice: Use 2.5 cups water for brown rice, and add a bit more of the spices and herbs.

Bring to boil over medium heat, then reduce to medium-low, cover and cook for 45 minutes

or until the rice is cooked through.


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Day 7: Instant Pot Cabbage W/ Coconut &

Spices

• 1 tablespoon coconut oil

• 1 medium onion, halved and sliced

• 1 + 1/2 teaspoons salt

• 2 large cloves of garlic, diced

• 1/2 long red chili, sliced

• 1 tablespoon yellow mustard seeds

(or 1 teaspoon mustard powder)

• 1 tablespoon mild curry powder

• 1 tablespoon turmeric powder

• 1 medium cabbage, quartered and

shredded or sliced (core removed)

• 1 medium carrot, peeled and sliced

• 2 tablespoons lime or lemon juice

• 1/2 cup desiccated unsweetened

coconut

• 1 tablespoon olive oil

• 1/3 cup water

Preparation

1. Turn the Instant Pot on and press the Sauté function key (it should say High, 30

minutes). Add the coconut oil, onion and half of the salt and sauté for 3−4

minutes, until softened.

2. Add the garlic, chili and spices and stir through for 20−30 seconds.

3. Add the cabbage and carrots, lime juice, coconut and olive oil and stir through.

Add the water and stir through. Press the Keep Warm/Cancel button.

4. Place and lock the lid, make sure the steam releasing handle is pointing to Sealing.

Press Manual (High Pressure) and set to 5 minutes. After three beeps, the

pressure cooker will start going. Once the time is up, use the quick release to let

off the pressure.


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Day 8: Jackfruit Pulled "Pork"

• (2) 20-oz cans young green jackfruit, in

water or brine

• 1 tablespoon olive oil

• 1 small sweet onion, diced

• 1 cup BBQ Sauce store bought, or

homemade

• 1/2 cup water

• Sriracha hot sauce, to taste

• Salt, to taste

For serving:

• 4-6 vegan buns

• Vegan Coleslaw, if desired.

1. Drain and rinse the jackfruit from the can. Rinse very well if your jackfruit was

packed in brine. Chop off the hard center core portions, if desired (see photos in

post above). I like the texture better with the tougher parts removed. Set aside.

2. Heat the olive oil in a large skillet over medium heat, then add the onion and cook

for 3-4 minutes until translucent.

3. Add the jackfruit, BBQ sauce and 1/2 cup of water. Stir well to combine, then

cover and simmer for 20 minutes on low-medium heat, stirring occasionally.

4. After 20 minutes, remove the lid and mash the jackfruit with a potato masher or

two forks, to create a shredded texture so it resembled pulled pork. Add Sriracha

hot sauce and salt to taste.

5. To finish, turn the heat up to high and cook for another 10 minutes, stirring

frequently. This helps it dry up a bit and get blackened in some spots, which makes

it extra tasty!


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Day 9: Sesame Seed Cauliflower

Ingredients

• 1 small head cauliflower, chopped (6 1/2 cups florets)

• 1/3 cup low-sodium soy sauce

• 1/4 cup pure maple syrup, honey, or agave

• 1/4 cup rice vinegar

• 1 tbsp minced garlic

• 1 ½ tsp toasted sesame oil

• ½ tsp powdered ginger

• 1 1/2 tbsp cornstarch or arrowroot

• 1/4 cup water

• Sesame seeds and scallions, for garnish

Preparation

Preheat your oven to 450 degrees. Grease a baking pan or line with parchment. Cut

cauliflower into florets, then slice so one side of each floret is flat. Arrange in a single

layer in the greased pan. Bake 10 minutes on the center rack.

Meanwhile, whisk together the soy sauce, sweetener, vinegar, garlic, sesame oil, and

ginger in a saucepan. Bring to a boil. While waiting, stir together the cornstarch and

water until the cornstarch dissolves fully, then slowly whisk this mixture into the

saucepan as soon as it boils. Turn heat to medium and cook 2 minutes, stirring more

frequently once it returns to a boil. Cook until thick.

You can also make the sauce ahead of time if desired, and it will thicken more as it sits in

the fridge. Flip cauliflower florets and bake 10 additional minutes. If desired, you can now

move the pan to the top rack and broil 1−2 minutes. Pour sauce over florets. Sprinkle

sesame seeds and optional scallions on top, and serve.


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Day 10: Three-

Bean Chili With

Spring Pesto

Ingredients

• 1 tablespoon plus 1/4 cup extra-virgin

olive oil

• 1 small yellow onion, chopped

• 2 carrots, diced

• 1 14.5-oz can diced tomatoes, including

liquid

• Kosher salt and black pepper

• 1 15.5-oz can chickpeas, rinsed and

drained

• 1 15.5-oz can cannellini beans, rinsed

and drained

• 1 15.5-ounce can kidney beans, rinsed

and drained

• 1 clove garlic, finely chopped

• 3 tablespoons pine nuts, chopped

• 1 cup fresh flat-leaf parsley, chopped

• crusty bread (optional)

Preparation 1. Heat 1 tablespoon of the oil in a large saucepan over medium-high heat. Add the

onion and carrots and cook until tender, about 5 minutes.

2. Stir in the tomatoes and their liquid, 2 cups water, 1 ½ teaspoons salt, and ½

teaspoon pepper and bring to a boil.

3. Add the chickpeas and cannellini and kidney beans and cook until heated through,

about 3 minutes.

4. Combine the garlic, pine nuts, parsley, remaining ¼ cup oil, ¼ teaspoon salt, and ⅛

teaspoon pepper in a small bowl.

5. Divide the chili among individual bowls and top with the pesto. Serve with the

bread, if desired.


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About the Author

Jamilah Rouse is the founder and CEO

of 4 New Vegans, Inc. She is a vegan

advocate who travels the US and abroad,

sharing the health benefits of eating a plant-

based diet with anyone who will listen.

Jamilah is very passionate about helping

people transition to a plant-based diet,

thereby reducing the inflammation which is

at the root of most chronic medical

conditions. Ms. Rouse shares her personal

experience of how adopting a vegan way of

eating has improved her own health.

She is the mother of two young adults.

She is known for her lively and approachable demeanor. Her presentations offer a blend

of motivation and education, making a difference one person at a time.

Keep up with Jamilah on Facebook and Instagram for more vegan tips.

Facebook: https://www.facebook.com/4-New-Vegans

Instagram: 4newvegans

https://www.facebook.com/4-New-Vegans-385165198933973/

https://www.facebook.com/4-New-Vegans-385165198933973/

4 New Vegans: 10-Day Vegan Meal Plan …...Turmeric − Great spice that is used in curry dishes and...

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