Monday, April 12, 2021

What I Eat in a Day on a Plant-Based Diet

To go along with my YouTube video about what I eat in a day (see the video below), here are the recipes I mentioned.  In the video, I showed what I ate over the course of THREE days!  I hope you enjoy the recipes.


Click here for the Overnight Quinoa


Berry Smoothie

1 1/2 cups water
2 cups spinach or kale
1 banana
2 cups frozen berries

If you have a Nutribullet, put everything in and blend it up. If you are using a regular blender, blend the water and greens first. Then add the fruit and blend again. (This helps the greens to break down better.)
I like to mix in a tablespoon of Chia seeds or Hemp Hearts before drinking.


Salad with Artichoke Hearts and Potatoes (serves 2)


1 can artichoke hearts (drained and halved)

2 Yukon gold potatoes (peeled and cut into 1/2" cubes)

1/2 cup cherry tomatoes (cut in half)

1 oz green olives (sliced)

one head of romaine lettuce (torn in bite-size pieces)

sliced almonds

1/2 cup crumbled feta cheese (optional)

Dressing Ingredients

2 T mayo (I use vegan mayo)

1 T white wine vinegar

a pinch of minced garlic

a pinch of chipotle powder


1.    Saute potatoes at medium-high in a bit of olive oil until browned (about 8 minutes).  Place on a paper towel and toss with salt and pepper.

2.    Saute artichokes for 5 minutes until browned.

3.    Mix salad ingredients together and season with salt an pepper.

4.    Place potatoes, artichokes, and tomatoes on a bed of romaine.  Top with almonds and feta and drizzle with dressing.

Corn and Black Bean Tostadas (serves 2–3)


3/4 cups corn

1 can black beans (rinsed and drained)

shallot (finely chopped)

1 T chopped cilantro

6 corn tortillas

cheddar cheese for garnish (optional)



1.    Saute shallots for 3 minutes in a tsp of olive oil.  Season with salt and pepper.  Add corn.

2.    Mash black beans with a potato masher and add to the pan with and 2 T of water.   Cook until heated (just a few minutes).

3.    Stir in cilantro.

4.    Toast corn tortillas slightly and then top with black bean mixture and a sprinkle of cheddar cheese (optional).  Toast or broil just until cheese melts.

5.    Top with salsa.


Quinoa and Salad Sandwich

Put cooked quinoa, greens, and salad veggies in a whole wheat pita and drizzle with dressing.  I used balsamic vinaigrette.

Israeli Couscous with Chickpeas and Roasted Vegetables (serves 2)


zucchini (cut into 1/2" cubes)

cherry tomatoes (halved)



smoked paprika

2 green onions (thinly sliced)

lemon juice

1/2 can chickpeas (rinsed and drained)

3/4 c Israeli couscous

1 1/2 c vegetable broth

1//2 c feta cheese (optional) 


1.    Preheat oven to 425.  Drizzle zucchini and tomatoes with a small amount of olive oil.  Toss with salt, pepper, and thyme.  Place on a baking sheet and roast in the middle of the oven for 20 minutes.

2.    Drizzle chickpeas with oil and toss with a tsp of paprika, salt, and pepper.  Place on a baking sheet and roast on the top rack of the oven for 20 minutes.

3.    Heat a small amount of oil in a pot.  Cook garlic and the white pieces of the green onions over medium-high for a minute.  Add couscous, thyme, salt, and pepper and cooking (stirring) for 2-3 minutes.

 4.    Add 1 1/2 cups vegetable broth and bring to a boil.  Reduce to a simmer and cook for 10 minutes or so.  Stir in half of the veggies, half of the feta, and a splash of lemon juice.

5.  To serve, divide couscous between two bowls.  Top each with remaining veggies, chickpeas, green onions, and feta.

Click here for the Chocolate Banana "Ice Cream"

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