7-Day Raw Food Challenge | Are You In?

Sometimes we need to hit the reset button…

I did a raw juice cleanse a couple of years ago (wasn't the best experience) and told myself that I would only do another one if I could chew my raw fruit and vegetables, too.

If you're interested in transitioning to a lifestyle heavy in plants, I think doing a raw vegan cleanse/detox is a great way to reset your palate.

Some of the people I've interviewed on my podcast started their journey this way.

They start off by doing a 7-30 day challenge of raw vegan meals, smoothies and/or juice and then transition to a healthy lifestyle of both raw and cooked meals.

Since I still have to cook for the kids (Eric is joining me - Woo hoo!), I will keep our raw meals super simple during this challenge.  We will probably eat mono meals, drink smoothies and eat basic salads with lots of raw greens the whole time.

Guidelines for the 7-Day Raw Food Challenge:

• No meat, dairy, wheat, eggs, processed sugar or alcohol

• Eat plenty of fresh fruit, raw vegetables and drink fresh juice & smoothies

• Drink lots of water

• You can also drink warm tea and warm water with lemon

• Be super gentle with yourself

So in case you're wondering....

What the heck is a raw vegan?

Raw veganism is a diet that combines the concepts of veganism and raw foodism. It excludes all food and products of animal origin, as well as food cooked at a temperature above 48 °C (118 °F). -Wiki Get more info here

What is there left to eat?

raw fruit, raw vegetables, raw nuts and seeds, sprouts, smoothies, fresh juice, etc.

I found this raw food pyramid that offers more details....

Pic Credit

What kitchen equipment will you need?

I don't recommend running out to purchase gadgets for this challenge, so keep it simple with what you already have.

Blender for smoothies and/or juice

Juicer I had this one before, but upgraded to this one recently (I love it!). You can also make you juice using a blender (like I did in this video)

Chef's knife & cutting board for chopping fruit and vegetables

 

Here Are Some Tips to Make This Challenge Work for You:

Since I had Chemese on my podcast to talk about her 100-day juice/smoothie cleanse and how she lost over 100 lbs eating raw meals, I knew she would have some great tips on how to move forward with this challenge.

Chemese said:

"For me, what made all the difference is not focusing on what I was giving up but on the good things I could eat."

Here are her tips to stay on track:

• Make sure to eat enough

• Take it one day at time

• Educate Yourself

• Avoid GMO foods

• Plan what you are going to eat for the whole day

• Keep it simple (mono meals)

• Drink a lot of water

• Get plenty of rest

Check out these books, YouTube channels and recipes for more info on raw vegan life....

Books:

Going Raw by Judita Wignall

Ani's Raw Food Kitchen by Ani Phyo

Choosing Raw by Gena Hamshaw

Everyday Raw by Matthew Kenney

The 80/10/10 Diet by Douglas N. Graham

Practically Raw: Flexible Raw Recipes Anyone Can Make by Amber Shea Crawley

The Fully Raw Diet by Kristina Carrillo-Bucaram

Crazy Sexy Juice by Kris Carr

YouTube Channels:

Fully Raw Kristina

Raw Food World

Dara

>> Download it for free here << Check out the blog post she wrote here. 

Recipes

Fresh Juice

Pic Credit

Apple, lime and carrot juice from This Rawsome Vegan Life

Badass Juice from Fully Raw Kristina

Banana Pineapple Green Drink from Rawmazing

The Fully Raw Lucky Charm Juice from Fully Raw Kristina

Cranberry Cleanser from Byzantine Flowers

Entrees

Cucumber Avocado Rolls from It Doesn't Taste Like Chicken

Zesty Lime Corn Salad from Nouveau Raw

Raw Tomato Basil Soup from Linda Wagner

Raw Vegan Curry Over Zucchini Noodles from The Fitchen

Taco Salad from Fully Raw Kristina

Raw Creamy Tomato Basil Pasta from Vegan Yack Attack

Smoothies

Pic Credit

Berry Banana Smoothie from This Rawsome Vegan Life

Raw Mango Lassi Love from Happy & Raw

Blueberry & Peach Smoothie from Brown Vegan

Raw Carob Mint Smoothie from Happy & Raw

Green Smoothie from Brown Vegan

Kiwi Apple Smoothie from Happy & Raw

Raspberry "Cheesecake" Smoothie from Mind Green Body

Blueberry & Avocado Detox Smoothie from The Anastasia Co.

Papaya Smoothie Bowl from Happy & Raw

Green Mojito Smoothie from Vegan Yack Attack

Salads

Shredded Carrot Zucchini Salad from Happy & Raw

Greek Salad with Kale & Cauliflower "Feta" Salad from Blissful Basil

Cucumber Avocado Salad from Sweet Potato Soul

Simple Mason Jar Salad from Eat Within Your Means

Rainbow Salad and Guacamole from Fully Raw Kristina

Raw Cauliflower-Tomato Detox Salad from Blissful Basil

Mediterranean Salad from Fully Raw Kristina

Herbal Vegan Detox:

You can also do a 14-day herbal detox (I’ve done it 3 times)

I recommend Dr. Bobby Price’s detox

Use discount code “brownvegan” to save 10% (I get nothing for this discount code. Dr. Price was generous enough to offer it to my audience)

Dr. Price was also on my podcast three times:

91. From Drug Dealing To Herb Healing With Dr. Bobby Price

107. Q&A With Dr. Bobby Price

177. Why Fruit is the Gateway to A Healthy Life & Focus vs Balance with Dr. Bobby Price

 Drink lots of water and eat as much raw fruit and vegetables as you want!

Are you in?

Coconut Mushrooms & Mashed Potatoes Recipe

This recipe was published on 9/3/2015.

Here's a delicious lunch/dinner with inexpensive ingredients.

Never used canned coconut milk in a recipe?

You're in for a treat! 

There's no weird coconut flavor in this dish and it makes a nice light gravy to go with the potatoes.

Ingredients:

Coconut Mushrooms

• 1 tablespoon coconut or olive oil

• 1 large red bell pepper, chopped

• 3 shallots, finely chopped

• 4 garlic cloves, minced

• 5 cups of cremini mushrooms, chopped

• 15 oz can of coconut milk

• salt and pepper to taste

• 1/2 cup fresh cilantro, chopped

Mashed Potatoes

• 2 lbs. Yukon Gold potatoes, washed, peeled and cut lengthwise into quarters

• 1/2 cup unsweetened almond or soy milk (add more if necessary)

• 1/4 cup plant-based margarine (Earth Balance and Smart Balance are options)

• 1 teaspoon salt (2 teaspoons more salt for the cooking water)

• 1/2 teaspoon black pepper

Mushroom Instructions

1. Heat a large shallow pan on medium heat with oil.

2. Add bell pepper, shallots and garlic and sauté for about 3 mins.

3. Then add mushrooms, stirring frequently for 4 minutes.

4. Pour in coconut milk and bring it to a boil until liquid has reduced by half.

5. Remove from heat and season to taste with salt and pepper.

Mashed Potatoes Instructions

1. Place potatoes into a large saucepan.

2. Add cold water to the pan until the potatoes are covered by at least an inch.

3. Add 1/2 teaspoon of salt.

4. Bring the potatoes and water to boil.

5. Reduce the heat to low to maintain a simmer and cover.

6. Cook for 15 to 20 minutes, or until you can easily poke through the potatoes with a fork.

7. When the potatoes are done, drain the water and place back into the pot.

8. Add milk, margarine, salt and pepper and mash with a potato masher.

9. Add more milk to smooth out the potatoes, if necessary.

10. Don't over mash the potatoes or they will end up gluey.

11. Adjust seasoning.

To serve: Scoop mashed potatoes into a bowl.

Top with about 1⁄2 cup of coconut mushrooms and cilantro.

Enjoy!

Chickpea Salad Sandwich Recipe | Lunch in under 15 Mins

I used to love tuna sandwiches with mayo, diced eggs, onion, salt & black pepper.

Since starting this journey, chickpea sandwiches have been an amazing replacement.

If you need a really simple lunch this week, this sandwich with a fresh fruit and vegetable is perfect. My kids love it! It takes me about 10 minutes to put this meal together. Plus, it's delicious and filling.

Instead of using conventional mayonnaise (who contains eggs), you can use Vegenaise or Just Mayo (my new fave) to replace it. I also found a recipe on Fablunch if you prefer to make a homemade version of mayo. 

Because I'm random...

Remember this episode of Martin? The one when Ms. Geri threw his last meal on the floor in the bus station and declared....

Let me know what you think once you try the recipe

Chickpea salad sandwich

Prep Time: 10

Ingredients (6-8 Sandwiches)

• (2) 15 oz chickpeas, drained & rinsed

• 1/2 cup red onion, chopped

• 1 tablespoon relish (sweet or dill)

• 1 teaspoon Dijon mustard

• ½ cup vegan mayo (Vegenaise is a good brand)

• 1/4 teaspoon salt

• 1/4 teaspoon black pepper

• ¼ teaspoon paprika

• 8 Hamburger buns

Instructions:

1. Grind chickpeas in a food processor for a few seconds (you can also use a potato masher)

2. Transfer to a bowl and mix in all the remaining ingredients.

3. Serve on a bun with lettuce/fresh spinach and tomato.

Red Beans & Rice Recipe

The smell of red beans & rice reminds me of summers in the country with my grandmother.

Fortunately, it only took a few adjustments to make a plant-based version of the meal I grew up loving.

• Instead of beef/pork/chicken sausage, I used a plant-based sausage by Field Roast.

• Instead of ham hocks, I used liquid smoke (usually found in the same aisle as BBQ sauce or you can order it online).

• Instead of a meat-based broth (like beef), I used vegetable broth.

Ingredients:

• 1 tablespoon vegetable oil

• 1 large onion, diced

• 2 celery stalks, diced

• 1 large green pepper, diced

• 4 cloves garlic, minced

• 1 teaspoon freshly ground black pepper

• 2 tablespoons liquid smoke (you can find this in the same aisle as BBQ sauce)

• 2 bay leaves

• 1 teaspoon dried thyme

• 1/2 teaspoon cayenne pepper, or to taste

• 6 cups of vegetable broth

• 1 pound red kidney beans, soaked overnight

• 2 links of plant-based sausage links, chopped (Field Roast is good brand)

• About 2 teaspoons of salt, or to taste

To serve: 5 cups of cooked rice, chopped green onion and hot sauce to taste

Instructions:

1. In a large stockpot, sauté onion, celery, green pepper and garlic for 5 minutes on medium heat.

2. Add the remaining ingredients (except the vegan sausage) and bring to a boil.

3. Reduce heat to low, cover and simmer for about 3 hours or until the kidney beans are soft.

4. During the last 30 minutes stir in the vegan sausage and salt to taste.

5. Mash some of the beans against the pot (with a large wooden spoon or potato masher) to give your beans a creamier texture.

6. Remove the bay leaves.

7. Serve with rice, chopped green onion and hot sauce.

Note: You can also slow cook this recipe for 6 hours on low or until kidney beans are soft.

Adapted from Chef John

Lentil Soup w/ Sun-Dried Tomatoes & Spinach Recipe

I love a simple weeknight meal and soup usually falls into that category.

Ingredients:

• 1 tablespoon coconut or olive oil, to sauté onion & garlic

• 1 medium onion, chopped

• 4 garlic cloves, minced

• 1 teaspoon dry basil

• 1/2 teaspoon salt

• 1/2 teaspoon black pepper

• 2 cups of lentils, rinsed (optional: soak them in water for an hour)

• 8 cups of vegetable broth

• 3/4 cup sun-dried tomatoes in oil, chopped into bite-sized pieces

• About 3 cups of fresh spinach, washed

Instructions:

1. In a large stockpot, sauté the onion & garlic for about 6 minutes on medium heat.

2. Mix in dry basil, salt & pepper and cook for another minute.

3. Then add lentils & vegetable broth.

4. Bring to boil.

5. Reduce the heat, cover and cook for about 20-25 minutes (or until the lentils are soft)

6. During the last 5 minutes of cooking, mix in the sun-dried tomatoes, and spinach.

7. Add more salt and pepper to taste, if necessary.

8. Serve with rice or solo.

Enjoy!

Blueberry & Peach Smoothie

Ingredients: 

• 1 cup frozen blueberries

• 1/2 cup frozen peaches

• 1 medium ripe banana, peeled

• 1 cup of unsweetened plant-based milk (almond milk, soy, coconut, etc.)

• 1/4 teaspoon cinnamon

• 1 teaspoon agave nectar or honey (optional)

Instructions:

Add all ingredients into a blender and blend until smooth.

Note: If you don't have a high-powered blender, add more milk to get everything moving.

Enjoy!

Coconut Lentil Soup Recipe | Great Weeknight Meal

Ingredients: 

1 tablespoon vegetable oil or broth

1 medium onion, chopped

2 garlic cloves, minced

2 teaspoons cumin

1 teaspoon coriander

1/4 teaspoon cayenne

1 teaspoon salt

1/2 teaspoon black pepper

2 tablespoons of ginger root, minced

1 1/2 cups of lentils, rinsed

4 cups of vegetable broth

14 oz can of coconut milk

Juice of half a lemon

Serve this soup with rice and garnish with cilantro

Instructions:

1. In a large pot, sauté onion and garlic for 7 minutes on medium heat.

2. Mix in cumin, coriander, cayenne, salt, black pepper and ginger.

3. Continue cooking for 1 minute.

4. Add lentils, vegetable broth and coconut milk.

5. Bring soup to boil.

6. Reduce heat to med-low, cover and simmer for 20-25 minutes or until the lentils are soft.

7. Mix in lemon juice.

8. Serve with rice and cilantro.

9. Add salt to taste, if necessary.

Recipe adapted from Kris Carr's Crazy Sexy Kitchen