DAY 4 of the HEALTHY VEGAN MEAL PLAN
Hello DAY 4! Today I make use of different grains and new flavors, so I hope you enjoy the variety. Breakfast is a mono meal of fruit, which just means consuming one type of fruit until satisfied for that meal. Eating a mono meal is optimal for digestion, absorption and assimilation of nutrients. Eating one food stimulates the perfect digestive response for that particular food and allows for complete digestion and satiety signals. I definitely recommend adding a mono meal or two in to your weekly routine. Alright...on to today's recipes.
DAY 4 MENU
FRUIT MONO MEAL
ASIAN COUSCOUS WITH PEANUT SAUCE
BLACK BEAN VEGGIE BURGERS
SHOPPING LIST FOR DAY 4
fruit of your choice
creamy peanut butter
reduced sodium soy sauce or tamari
crushed red pepper
carrot (frozen or fresh)
sun dried tomatoes (not packed in oil)
whole wheat burger buns
hot sauce (optional)
salt & pepper
BREAKFAST - MONO MEAL OF FRUIT
your choice of fruit (I love to use watermelon, it gives the body lots of hydration and fiber)
Eat your fruit of choice whole, until satisfied.
LUNCH - ASIAN COUSCOUS WITH PEANUT SAUCE
3/4 cup creamy peanut butter
1/4 cup rice vinegar
1/3 cup reduced sodium soy sauce or tamari
2 tbl maple syrup
1 tsp fresh ginger root (grated)
2 garlic cloves (pressed)
1/4 tsp crushed red pepper
2 tbl water
2 cups vegetable broth
1 cup couscous
1/2 cup frozen corn
1/2 cup frozen peas
1/2 cup carrots (chopped)
red cabbage ( sliced or chopped)
1/2 tsp peanuts
more crushed red pepper flakes
In a medium sauce pan bring vegetable broth to boil, add couscous, stir and turn down heat to low. Add in corn, peas, and carrots. When broth has almost fully decreased, turn off heat and cover. Let it sit while you make the rest of the meal.
In a medium mixing bowl add all the peanut sauce ingredients and whisk vigorously until well combined.
Serve couscous with suggested garnish on top, and drizzle a conservative amount of peanut sauce over everything. You will have leftovers of the sauce so feel free to dip veggies in it for snack time.
DINNER - BLACK BEAN VEGGIE BURGERS
1 can black beans (rinsed & drained)
1 cup cooked millet
3 cloves garlic (chopped)
1 cup sun dried tomatoes (not packed in oil)
1 cup fresh basil
1/3 cup red onion (chopped)
3 tbl arrowroot powder
salt & pepper to taste
whole wheat burger buns
parchment paper lined baking sheet
TOPPINGS OF YOUR CHOICE
a tiny bit of vegan mayo
Place the beans in a large mixing bowl and use a potato masher or fork to coarsely mash them. Add in the millet, garlic, sun dried tomatoes, basil, red onion, arrowroot powder, and salt and pepper to taste. Mix well until combined.
Cover the bowl and place it in the fridge for at least 1 hour. In the mean time you can chop up your desired toppings.
Once the hour is up for the burgers in the fridge, preheat the oven to 350 degrees. Assemble burgers by forming balls and then flattening them into burgers. Place them on the parchment paper lined baking sheet and bake for 20 minutes, then flip and bake for about 15 more minutes until lightly browned.
Serve on the whole wheat burger buns (you can toast them if desired) with desired toppings and enjoy. Feel free to add a side salad if you'd like to get in more veggies. These are great the next day too!
FOR A VIDEO VERSION OF TODAY'S RECIPES, WATCH HERE: