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21 Day Vegan Kickstart: Day 3

21 Day Vegan Kickstart: Day 3

Tracy Childs and her 21 day vegan kickstart recipes

21 Day Vegan Kickstart To Launch You Into 2021

It is day 3 of the 21 day vegan kickstart in collaboration with PCRM and #LunchBreakLIVE.  Today’s guest Chef Tracy Childs makes two delicious easy vegan recipes for us to stay on track with a healthy vegan lifestyle.  She will be making sweet potatoes and chickpeas in chili sauce and a pineapple citrus green smoothie, perfect for a quick breakfast.  Let’s check out how she makes these two meals…



Let’s Meet Our Chef

Tracy has been vegan since 1990! She is the co-founder and director of Veg-Appeal, PlantDiego, and the recently launched with her husband, Steven, Tracy’s REAL Foods, featuring freshly made oil-free, vegan, whole food cookies & other plant-based snacks and treats made, shipped, or delivered FRESH nationwide. Tracy also teaches nutrition and cooking with Physicians Committee for Responsible Medicine’s (PCRM) Food for Life program.  Activism for the planet, our health, and the animals is near and dear to her heart so she frequently works on projects with PCRM, PlantPure, JaneUnchained News, Climate Healers, and other national organizations. She lives in San Diego and is the mother of two grown children, both raised vegan. Check out Tracy’s website: tracysrealfoods.com and FFLClasses.org


Tracy Childs
Tracy Childs.


21 Day Vegan Kickstart Day 3 Recipe 1

Let’s check out today’s 21 day vegan kickstart recipe #1.  Sweet potatoes and chickpeas in a chili sauce sound incredible.  To be honest I would never think to combine sweet potatoes with chickpeas.  But I must say, it sounds tasty, especially drizzled with a delicious chili sauce.  This is a super filling dish, filled with tons of fiber, so it will keep you sustained for quite some time.  And let’s not forget all the nutrients packed into sweet potatoes and chickpeas, so this is another meal filled with a ton of nutrients.  The recipe is posted below, so be sure to give it a try.


Ingredients Sweet Potatoes and Chickpeas in Chili Sauce
The ingredients for the sweet potatoes and chickpeas in chili sauce. PCRM’s day 3 recipe in the 21 day vegan kickstart.


The plated sweet potatoes and chickpeas in chili sauce
The finished and plated sweet potatoes and chickpeas in chili sauce.


Sweet Potatoes and Chickpeas in Chili Sauce

This dish is both flavorful and filling! Plus, it's packed with disease-fighting antioxidants.
Course Main Courses, Side Dishes
Servings 4 servings
Calories 313 kcal


  • 3/4 c vegetable broth
  • 1/2 c celery chopped
  • 1/2 tsp fennel seeds crushed
  • 3 cloves garlic minced
  • 3/4 cup red onions chopped
  • 1/2 tsp turmeric
  • 1/4 tsp paprika
  • 1 chipotle pepper in adobo sauce chopped
  • 2 pounds sweet potatoes peeled and cut into 1-inch cubes
  • 1 15- ounce can chickpeas drained
  • 1/4 cup fresh parsley chopped
  • salt to taste
  • pepper to taste


  • Heat 1/4 cup of the broth in a Dutch oven over medium heat. Add the celery, fennel seeds, and garlic and cook for 2 minutes.
  • Add the onions, turmeric, paprika, and chipotle pepper. Cook for 5 minutes, stirring occasionally.
  • Add the sweet potatoes and the remaining 1/2 cup broth, cover, reduce the heat, and simmer for about 25 minutes, stirring occasionally until sweet potatoes are tender.
  • Add the chickpeas and continue to cook for 5 minutes. Add the parsley and season with salt and black pepper.


Double-check the veggie broth to make sure it doesn’t contain gluten.


Serving: 1servingCalories: 313kcalProtein: 3.9gFiber: 12.3g
Keyword gluten-free, nut-free, vegan
Tried this recipe?Let us know how it was!


21 Day Vegan Kickstart Day 3 Recipe 2

There is nothing like a tasty AND nutritious smoothie.  I love having a green smoothie for breakfast because it’s a great way to sneak in those greens without hardly even noticing.  When using the right fruits, you can’t even taste the greens in the smoothie.  The pineapple citrus green smoothie Tracy demonstrates is so tasty, with natural fruit sweetness and a ton of antioxidants in every sip.  The banana gives it the thickness and extra sweetness you expect in a smoothie.  The recipe is posted below, so be sure to give it a try.  You won’t regret it.


See Also
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Some of the ingredients for the pineapple citrus green smoothie day 3 of the 21 day vegan kickstart
Some of the ingredients for the pineapple citrus green smoothie.


PCRM 21 day vegan kickstart day 3 pineapple citrus green smoothie
The beautiful and delicious pineapple citrus green smoothie.


Pineapple Citrus Green Smoothie

Start your day off strong with a green smoothie!
Course Breakfast, Snacks
Cuisine Mexican
Calories 152 kcal


  • 2 cups baby spinach loosely packed, (see spinach note below)
  • 1 1/2 cups frozen pineapple cubes or chunks
  • 1/2 cup cucumber thickly sliced
  • 1 large lemon or small orange peeled
  • 1 cup overripe banana frozen or fresh, sliced (see banana note)
  • 1 1/4 cups water add more to thin as desired
  • 2 tbsp vanilla plant-based protein powder (optional)
  • 2 tsp pure maple syrup or a pinch of stevia to sweeten, if desired, (see banana note)
  • 1 tbsp hemp seeds optional


  • Combine the spinach, pineapple, cucumber, lemon, 1 cup banana, and 1 1/4 cups water in a blender, along with any optional add-ins. Puree until very smooth, adding more water as needed to puree. Taste, and if you’d like it sweeter, add the extra banana.
  • Spinach Note: Kale or collard greens can easily be substituted for spinach, though they have a much stronger flavor than spinach. If you are new to green smoothies, start with just a cup of kale or collards, and then adjust to taste as you go. (Tracy used kale)
  • Banana Note: Use overripe (freckled) bananas. Not only are they more digestible, they also offer a great deal of natural sweetness. If the bananas aren’t particularly overripe, you may want to add a touch of maple syrup to sweeten the smoothie.


If using a plant-based protein powder, be sure to pick one that is gluten and/or nut-free if you have an allergy.


Serving: 1smoothieCalories: 152kcalProtein: 3gFiber: 6g
Keyword gluten-free, nut-free, smoothie, vegan
Tried this recipe?Let us know how it was!


That Completes Day 3 Of The 21 Day Vegan Kickstart

Thanks for joining us on our 21 day vegan kickstart adventure.  I hope you consider signing up and continue through January 21st, giving your health a boost and if needed, a chance to change your relationship with food.  And if you are looking for other easy vegan recipes to cook up, be sure to check out the #LunchBreakLIVE page, there are a ton of recipes to choose from.  Until next time…keep cookin’!



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