21 Day Vegan Kickstart: Day 11

Let’s Meet Our Chef

 Chernice Benjamin has been a Food for Life instructor (FFL) with Physicians Committee for Responsible Medicine since 2015.  Following the death of her mother, Chernice attended a “Forks Over Knives” event hosted by FFL Instructor, Heather Borders, MBA, RD, LD/N. Chernice was inspired to enroll in Food for Life classes where she learned how a whole food, plant-based dietary lifestyle could prevent and reverse most chronic illnesses. This inspired Chernice to become a Food for Life instructor and share her knowledge at universities, local churches, health and wellness centers, and at VegFest events.   

21 Day Vegan Kickstart Day 11:  Recipe 1

First up is the amazing Tempeh Sloppy Joe that Chernice made for day 11 of the 21 day vegan kickstart.  Tempeh is a fermented soy product and is a great source of fiber and protein.  I love tempeh and eat it often, but I have never had a Tempeh Sloppy Joe!  Let’s see how it turned out.

Tempeh Sloppy Joes

Source: Adapted from The Get Healthy, Go Vegan Cookbook by Neal Barnard, M.D.; recipe by Robyn WebbThis recipe features tempeh, a high-protein meat alternative made from soybeans!

You can substitute faux meat crumbles, textured vegetable protein (TVP), or even lentils in this recipe.

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Course Dinner, Lunch

Servings 4 servings

Ingredients

  

1x2x3x

• 1 cup water divided
• 1 small onion chopped
• 1 green bell pepper seeded and chopped
• 1 8-ounce package tempeh crumbled into small pieces
• 1 8-ounce can tomato sauce
• 2 tablespoons ketchup
• 1 tablespoon agave nectar
• 1 tablespoon apple cider vinegar
• 1 tablespoon vegan Worcestershire sauce
• 2 teaspoon prepared mustard
• ½ teaspoon garlic powder
• 4 multigrain hamburger buns

Instructions

 

• Heat 1/2 cup water in skillet. Add onion and bell pepper and sauté until cooked through.
• Add remaining 1/2 cup water and tempeh. Sauté for 5 to 7 minutes, allowing the tempeh to get well-done.
• Add tomato sauce, ketchup, agave nectar, vinegar, Worcestershire sauce, mustard, and garlic powder and cook for 15 minutes
• Serve on buns.

Keyword nut-free, vegan

Tried this recipe?Let us know how it was!

See Also

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21 Day vegan Kickstart:  Recipe 2

Recipe 2 is a simple dish that consists simply of cut-up pears and cucumbers.  Cucumbers have high water content and pears have high fiber content, so combined they are a filling snack.  You can eat as much as you want until you are satisfied, with no guilt!

Pear and Cucumber Slices

Pears, an excellent source of fiber, and cucumbers, which are 95 percent water, will help you fight hunger while staying hydrated. Nutrient information varies with the quantity eaten. Enjoy as much as you'd like until you're satisfied!

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Course Snacks

Ingredients

  

• 1 medium pear
• 1 cup cucumber slices

Instructions

 

• Prepare the pear and cucumber as you like and arrange on a plate or in a bowl for a refreshing dessert, snack or salad dish.

Keyword vegan

Tried this recipe?Let us know how it was!

Thank You For Joining Day 11

Thanks so much for joining us for day 11 of our journey towards health.  We have been having so much fun cooking up PCRM’s easy vegan recipes in the 21 day program.  If you are looking for other vegan recipes to cook up be sure to check out the #LunchBreakLIVE page, there are plenty to choose from.  Until next time…keep cookin’!