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Easy Vegan Recipes: Day 1 of The 21 Day Vegan Kickstart

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Easy Vegan Recipes: Day 1 of The 21 Day Vegan Kickstart

Go Vegan For 21 Days With These Easy Vegan Recipes

It’s that time of year again with Physicians Committee’s 21-Day Vegan Kickstart in collaboration with #LunchBreakLIVE on the JaneUnchained News Network. We planned 21 consecutive shows, featuring a different Food for Life Instructor for each day, who will prepare recipes from the 21-Day Vegan Kickstart program.  These easy vegan recipes are the perfect kickstart for the new year.

Our guest chef for day 1 is Lisa Karlan, a Health Educator, Media Journalist, and a Food for Life (FFL) Instructor. She made baked oatmeal cups and a hummus and sun-dried tomato wrap.  If you are looking to turn your food habits around in 2021, join the 21-day vegan kickstart and retrain your relationship with food.  Let’s take a look at what Lisa made for us today.



What Is The 21 Day Vegan Kickstart?

Here is what Physicians Committee For Responsible Medicine Says about their 21-day program.

“Whether you’re hoping to improve your health, aiming to lose weight, looking to boost your athletic ability, or just intrigued by the delicious vegan foods at supermarkets and restaurants, we have the tools you need to jump in today!

The free, evidence-based 21-Day Kickstart has everything you need to get started on a plant-based diet: meal plans, recipes, grocery lists, daily videos, nutrition tips, cooking demonstrations, and more. Plus, more than half a million participants have already completed the program, so there are thousands of other Kickstarters here to support you as you start getting healthy and feeling great!

In just three weeks, you’ll break old habits, start new ones, and revolutionize your health. The program is called the “Kickstart” because it focuses on a short-term immersion experience that inspires long-term changes. Once you finish the 21-day challenge and see how easy it is to gain control over your health, you’re probably going to want to stick with it. Why? Because you’ll be eating delicious meals and you’ll feel great.”


PCRM logo

21 Day Kickstart


Let’s Meet Our Chef For Today

Lisa Karlan is a Health Educator, Nutrition Consultant, and Media Journalist. She is the Anchor/Producer of “Hey Doc! What’s New in Plant-Based Medicine? a weekly show on Fridays at 10 am PST/ 1 pm EST on Facebook.com/janevelezmitchell, bringing the latest evidence-based (plant-based) medical news from distinguished medical professionals from around the world. Lisa reports for the JaneUnChained News Network providing media coverage ranging from scientific conferences and legislative issues to animal rights. Lisa is a Certified Food for Life Instructor, with the Physicians Committee for Responsible Medicine (PCRM). She teaches cooking classes using a curriculum and recipes created by the Physicians Committee for Responsible Medicine that are designed to reduce risk factors and prevent and reverse many chronic diseases. Lisa is also the recipe editor for Animal Culture Magazine, a Patreon supported publication.


Lisa Karlan
Lisa Karlan.


Easy Vegan Recipes:  Day 1 Breakfast

Lisa made two very easy vegan recipes today that are part of the 21-day kickstart program.  The first, oatmeal cups, look so incredibly healthy AND delicious.  I just love oatmeal, so having them in a form similar to a cookie is quite appealing to me.  The ingredients for these leaves out all the unhealthy stuff and instead is made with 100% nutritional ingredients, leaving you feeling guilt-free when eating them.  I for one look forward to baking these for myself at home.  I am posting the recipe below so you can also give them a try.  And please let us know how they turned out!


Ingredients baked oatmeal cups
The ingredients for the baked oatmeal cups.


Easy vegan recipes: baked oatmeal cups
Baked oatmeal cups in parchment paper liners just out of the oven and garnished with a fresh raspberry.


easy vegan recipes: Finished baked oatmeal cups
Another easy vegan recipe…the plated baked oatmeal cups.


See Also

Baked Oatmeal Cups

Oatmeal is packed with fiber, which can help lower cholesterol and improve digestion. Oats do not contain gluten but can be manufactured in a facility with gluten. For severe allergies, it’s best to buy oats with a gluten-free label.
Course Breakfast
Cuisine American
Calories 133 kcal


  • 3 C rolled oats
  • 1/2 C oat flour
  • 3 Tbsp flax meal
  • 1 Tbsp cinnamon
  • 1/8 tsp sea salt rounded
  • 2 C banana overripe
  • 1/3 C brown rice syrup - I used 2 Tbsp of molasses with 1 Tbsp of maple syrup
  • 1/3 C raisins
  • 2 Tbsp non-dairy chocolate chips-optional


  • Line a muffin pan with 15 parchment cupcake liners.
  • Preheat the oven to 350 F.
  • In a large mixing bowl, combine oats, oat flour, flax meal, cinnamon, and salt. Stir to combine.
  • Mash or puree the banana using a food processor or immersion blender.
  • Add the banana, brown rice syrup (see note), raisins, and chocolate chips (if using). Stir until thoroughly combined.
  • Note: Don’t substitute maple syrup for brown syrup; it’s not thick and sticky enough.
  • Using a cookie scoop, place 1/4 to 1/3 cup of the batter in each muffin cup. Use a spatula or your fingers to lightly pack in the mixture. (Dampen your fingers to make it easier.)
  • Bake for 20 minutes.
  • Remove and let cool in the pan for about 5 minutes, and then transfer to cooling rack.
  • Enjoy warm or cooled. Store in an airtight container in the fridge.


Serving: 1oatmeal cupCalories: 133kcalProtein: 3gFiber: 3g
Keyword gluten-free, nut-free, vegan
Tried this recipe?Let us know how it was!


Easy Vegan Recipes:  Day 1 Lunch

Now let’s dive into the hummus and sun-dried tomato wrap.  This is a no-cook, and minimal preparation meal, so it is perfect for when you are in a rush, or just in the mood for something healthy and simple.  Hummus is a great choice because it is made from chickpeas which are low in fat and calories but pack a punch with protein and fiber, making them super filling.  The recipe is posted below so you can make this for yourself at home.


easy vegan recipes: hummus and sun-dried tomato wraps ingredients
The ingredients for the hummus and sun-dried tomato wrap.


Hummus and Sun Dried Tomato Wrap showing layout of the vegetables
The hummus and sun-dried tomato wrap showing off all the veggies inside.


The plated hummus and sun-dried tomato wrap
The plated hummus and sun-dried tomato wrap.


Hummus and Sun-Dried Tomato Wrap

Hummus is made from chickpeas, which are low in fat and calories, but packed with protein and fiber!
Course Main Courses
Servings 2 servings
Calories 181 kcal


  • 1/2 C hummus
  • 2 whole-wheat tortillas
  • 12 sun-dried tomatoes
  • 1 C sprouts We used broccoli sprouts
  • 1/4 tsp freshly ground black pepper
  • hot sauce optional (to taste)
  • 1/2 C shredded carrot or zucchini optional


  • Spread the hummus over half of the tortilla.
  • About 2 inches in from one of the edges, make a line of sun-dried tomatoes, repeating with the sprouts, and topping with the black pepper.
  • Options: Pour hot sauce over the sprouts. Then shred some zucchini and carrot with the large slats of a grater and place them between the sun-dried tomato and sprout layers for a great texture.
  • Roll the tortilla to make your wrap.


Serving: 1wrapCalories: 181kcalProtein: 8.5gFiber: 5.5g
Keyword nut-free, vegan
Tried this recipe?Let us know how it was!


Thank You For Joining Day 1 Of The Vegan Kickstart!

Be sure to come back every day through January 21st to enjoy more easy vegan recipes from the 21-day kickstart program.  And be sure to sign up and start 2021 with a fresh food perspective.  If you are looking to find other vegan chefs or additional vegan recipes, you can always sift through our #LunchBreakLIVE archives, we have so many great recipes to choose from.  Until next time…keep cookin’!



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