It’s Day 10 Of The 21 Day Vegan Kickstart
We are halfway through the 21 day vegan kickstart. How are you feeling so far? I feel great! The recipes that have been shared so far have been totally awesome. They have been filling, delicious, and nutritious! For day 10 the guest chef was Brooke Bussard, MD and she made two more easy vegan recipes for us, Breakfast Potatoes, and Vegetable Lo Mein. Let’s check out how she did it…
Let’s Meet Our Chef
Dr. Brooke Bussard is a trained physician, a Food for Life Instructor with the Physicians Committee for Responsible Medicine, and a Personal Trainer accredited by the American Council on Exercise. Brooke enjoys working with clients who are interested in learning about the benefits of transitioning to a plant-based diet. Brooke’s website, plantsoveranimals.com, provides abundant information about the merits of a whole-food, plant-based diet. Be sure to sign up for her monthly newsletter that provides educational material regarding how we can positively impact our health, the environment, and animal welfare by adopting such a diet. Also, download Brooke’s free app, Quick Cooks!, where you can find super-simple, budget-friendly, plant-based recipes.
Dr. Bussard began her professional career as a medical student and resident in Internal Medicine at the University of Virginia, where she enjoyed studying human anatomy and physiology. While at UVA, Brooke began to understand the role that poor dietary habits play in chronic and debilitating illnesses such as heart disease, diabetes, and hypertension. As she spent more time with persistently ill patients, Brooke realized that her true love is not in prescribing medication to treat chronic diseases; rather, Brooke is passionate about helping people prevent or reverse illnesses caused by poor nutrition and lack of exercise. In addition to improving their physical and psychological health, Brooke takes pride in educating her clients and in providing them with the power to manage their own health and fitness. Brooke works with individuals and families to improve health and wellness and also teaches plant-based nutrition classes to high school and college students and athletes. Brooke strongly believes that education is the key to optimizing our health as well as the sustainability of our planet.
21 Day Vegan Kickstart Day 10: Recipe 1
Let’s talk about potatoes for a minute. Potatoes get a bad wrap, but the truth is they are a very nutritious food that should be a staple in your diet. They will not make you fat, as many think. Potatoes are actually an antioxidant food. They are also super filling, so eating them will help limit your snacking between meals. The Breakfast Potatoes that Brooke cooked up look delicious and flavorful. Add some “Facon Bacon” or Tempeh to bulk up your tots and you’ve got a deluxe breakfast.
- 2 red or white potatoes washed
- 1 onion thinly sliced
- 4 tsp soy sauce
- 2 tsp sweet paprika or chili powder
- ½ tsp oregano dried
- 1 poblano pepper cut into thin strips
- 5-6 cherry tomatoes cut
- 2 green onions sliced
- Cut the potatoes into 1/2-inch cubes and steam until just tender, about 10 minutes. Remove from heat.
- Heat 1/4 cup of water in a large nonstick skillet and add the onion. Cook, stirring frequently until the water has evaporated and the onion begins to stick to the pan. Scrape the pan while adding another 1/4 cup of water, then cook until the onion begins to stick again. Repeat this process until the onion is golden brown and sweet. This will take approximately 15 minutes.
- Add the potatoes and poblano pepper and sprinkle with the soy sauce, the dried oregano, the sweet paprika, and the chili powder. Cook, stirring carefully with a spatula until the potatoes are well browned.
- Top with tomatoes and onions, if desired
21 Day Vegan Kickstart: Recipe 2
Anything with udon noodles in it has my attention, so recipe 2 is a go for me. This recipe also bulks up the dish with tofu which is a great source of low-fat protein. Add some veggies and the udon noodles and you have the perfect lunch. I can’t wait to make this recipe at home it looks just too delicious to pass up.
Vegetable Lo Mein
- 1 8ounce package udon noodles
- 3 tbsp reduced-sodium soy sauce divided
- 1 tbsp rice vinegar
- 1 tbsp plus 2 tsp arrowroot
- 8 ounces extra-firm tofu pressed and cut into 1/4-inch slabs
- 1 cup vegetable broth divided
- 3 tbsp hoisin sauce
- ½ tsp chili puree with garlic
- 1 tbsp grated fresh ginger
- 3 cloves garlic minced
- 1 red bell pepper thinly sliced
- 2 celery stalks thinly sliced on a diagonal
- 1 cup broccoli florets
- 1 cup sugar snap peas
- Cook the udon noodles according to package directions. Drain and set aside.
- In a large bowl, combine 2 tablespoons soy sauce, vinegar, and 2 teaspoons arrowroot.
- Mix well, add the tofu, and mix gently. Let stand for 15 minutes. Preheat oven to 375 F.
- In a measuring cup, combine the remaining 1 tablespoon soy sauce, 1 tablespoon arrowroot, 1/2 cup broth, hoisin sauce, and chili puree. Mix well and set aside.
- Place tofu on a baking sheet. Bake until light brown, about 30 minutes, turning once. Remove tofu and set aside
- Heat 1/4 cup broth in the wok. Add the ginger and garlic and stir-fry for 30 seconds.
- Add the bell pepper, celery, and broccoli. Stir-fry for 1 minute. Pour in the remaining 1/4 cup broth, cover, and steam vegetables for 2 to 3 minutes
- Add the sugar snap peas, cover, and steam for 1 to 2 minutes. Add the tofu and stir-fry for 1 minute.
- Pour in the sauce and turn to coat the tofu and vegetables. Add the cooked udon noodles and turn to cover the noodles with sauce.
Thank You For Joining Us!
Thanks for joining us for day 10 of the 21 day vegan kickstart. These are two super easy vegan recipes, filled with health and flavor, so I hope you will give them a try yourself at home. If you are looking for other tasty vegan recipes to cook up be sure to check out the #LunchBreakLIVE page, we have a ton for you to choose from. Until next time…keep cookin’!
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Donna Dennison is an UnchainedTV writer, graphic designer, video editor, and IG contributor. Donna is also a creative in the film industry.