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Day 4: 22 Days of Vegan Meals

Welcome to Day 4 of the 22 Days Challenge!

If you are new to the Challenge, be sure to read up on everything we’re doing. Every day, we’ll be sharing a meal plan along with recipes so it will be easy for you to challenge yourself to a plant-based lifestyle for 22 Days. You can also follow #22DaysVegan on Instagram to see what we and others are preparing every day. Snap a photo of your favorite vegan meal, tag it #22DaysVegan and you could win 1 of 3 delicious prizes. We’ll announce winners on December 26.

Day 4: 22 Days of Vegan Meals

Meal plan and recipes by Gena Hamshaw, certified clinical nutritionist and author of Choosing Raw PB+Chocolate Chip Nirvana bar with ingredients


22Days Peanut Butter & Chocolate Chip Nirvana bar, fresh fruit salad as desired


Golden harvest kale salad with 1/2 cup organic chickpeas (serves 2) Ingredients For the salad: 5 cups washed, dried, and chopped kale (about 1 bunch after preparation) 2 small carrots, grated 2 stalk celery, chopped 4 tbsp golden raisins 4 tbsp chopped walnuts 1 apple, sliced thin For the dressing: 2 tbsp olive oil 1 1/2 tbsp apple cider 1 tbsp agave Salt and pepper to taste Method: 1. Whisk the dressing ingredients together, and set aside. 2. In a big mixing bowl, pour about the dressing onto the chopped kale, and begin "massaging" it with your hands, until the kale starts to get soft and well coated. It should develop even a wilted texture. 3. Add the remaining salad ingredients, and toss the whole salad again. 4. Plate the salad, and top it with your sliced apple. Enjoy. Leftovers will keep overnight in the fridge.

Afternoon snack

1 oz. almonds and a few tablespoons raisins


Quick white bean and summer vegetable pasta (prepare with quinoa or brown rice pasta) (serves 4) Ingredients: 1 small eggplant, cut into 1 inch cubes and lightly salted for 30 minutes, then patted dry 1 clove garlic, minced 1 large zucchini, sliced 1 can organic fire roasted, diced tomatoes 1 small can organic tomato sauce 1 tsp agave 1 tbsp dried basil 1 tsp dried oregano 1 tsp dried thyme 1 can (or 2 cups freshly cooked) cannellini or navy beans, drained 8 oz. dry brown rice or quinoa pasta (rigatoni, linguine, and penne are all fine) Method: 1. Heat a large skillet with olive or coconut oil spray (or just use a few tbsp water). Sautee the eggplant with the garlic till the eggplant is getting nice and brown (about 8 minutes). 2. Add the zucchini and cook it till tender (another 5 minutes). 3. Add the canned tomatoes, tomato sauce, agave, basil, oregano, thyme. Heat through. Test for seasoning, and add more of whatever herbs you like. 4. Add the white beans and heat the whole sauce through. This is so tasty and simple, you could eat it on its own as a “cheater’s” ratatouille. 5. While your sauce cooks, put a pot of salted water to boil. Add pasta when it hits a rolling boil, and cook pasta till tender but still a little al dente. 6. Drain pasta, smother with sauce, and serve. Leftovers will keep for three days in the fridge.


2 raw vegan vanilla macaroons (makes 15 macaroons) Ingredients: 1/2 cup raw almonds 1 heaping cup unsweetened, shredded coconut 1/4 cup coconut oil (will be easiest to roll up the macaroons if the oil is solid when you put it in the processor) 3 tablespoons maple syrup 1 teaspoon vanilla extract Pinch sea salt Method: 1. Add almonds to the food processor and process till they’re finely ground. 2. Add the remaining ingredients and process again, till everything is well combined. 3. Working quickly (or else the coconut oil will melt) roll the coconut mixture into small (3/4” - 1”) balls. Place on a parchment lined platter or baking sheet. 4. Transfer platter to the fridge, and refrigerate for a few hours, till the macaroons are solid. Serve. Macaroons will keep in the fridge for up to two weeks.