21 Day Positive Green Juice Challenge Week One

Hey everyone!  Hope you are super excited about starting your 21 day challenge and becoming the new you.  Below you will find sample recipes for the first week of the challenge.   Trying a green smoothie each day should be your personal challenge for the next 21 days.  We will encourage you to eat healthy throughout this challenge, but how healthy you eat is your choice.  We aren’t nutritionalist, by any means, but we are passionate about our health.  If you have any pre-existing medical conditions, please, consult your primary care physician.  The next 21 days should be your time to experience new things that may be outside of your comfort zone.  Don’t be afraid, in the end you will find a healthier, more beautiful you!   Each day remember to blog about your experiences, what types of foods you tried, or any suggestions you may have for others who are on this journey with you.  Remember, every time you blog your name goes into the drawing.  So, the more you blog, the better your chances are of winning.  Last, but not least, have fun, meet new friends, and smile, you are improving your health the green smoothie way!   

Day One

Smoothie

Basic Balance by Victoria Boutenko (rawfamily.com)

1 mango

1 cup kale

1 cup water

Place all ingredients in blender and blend until smooth.

Breakfast

"Blissed" French Toast by chooseveg.com

1 1/2 cups water

3 Tbsp. soy flour or unbleached pastry flour

1 Tbsp. corn starch

1 Tbsp. organic sugar

1/4 tsp. almond extract

Pinch sea salt

Pinch cinnamon

2 Tbsp. organic coconut shortening (Spectrum), melted (can substitute with non-dairy margarine)

1/4 tsp. turmeric

French bread

Puree all ingredients in a blender. Put in skillet or pan on stovetop and heat while whisking until thickened, remove from heat, and let cool slightly. Get some slices of great French bread ... the holy kind ... get it?! Let it soak in the batter. Heat a skillet and add a touch more coconut shortening or margarine, then brown the soaked bread on each side. Serve with pure maple syrup-see you in Heaven!

Lunch

Spanish Rice by chooseveg.com

1 1/2 cups rice, cooked

2 tablespoons oil

1 onion, chopped finely

1 small can tomato sauce

3 tomatoes, cubed

pepper, cumin, and chili powder to taste

In oiled frying pan saute onion and green pepper. Add cooked rice, tomatoes, tomato sauce and seasonings. Cook 10 more minutes.

Dinner

Rustic Pasta by Alicia Silverstone (the kind diet)

1/4 pound pasta, long or short shape, as you prefer

2 tablespoons olive oil

2 large onions, thinly sliced

2 garlic cloves, finely chopped or thinly sliced

2 celery stalks, diced or thinly sliced on diagonal

1/4 cup shoyu

1/2 teaspoon fine sea salt

1/2 teaspoon garlic powder
1 head green cabbage, thinly sliced
5-6 tablespoons marinara sauce

Bring a large pot of water to a boil for the pasta. Salt the water and add the pasta; cook just until al dente. Drain the pasta well. Meanwhile, heat the oil in a large skillet over high heat. Add the onions and cook for 7 minutes until softened, then add the garlic and saute for 3 minutes longer, until the onions are transparent and turning golden. Add the celery to the skillet and saute for 3 or 4 minutes. Stir in the shoyu, salt, and garlic powder, then add the cabbage; saute for 4 minutes. Reduce the heat to a simmer and cook for 5 minutes longer. Add the pasta to the skillet with the sauce and toss together. Cook over medium-heat for a minute or two and serve.

Snack

Addictive Bean Dipby chooseveg.com
olive oil
1 large onion
1 red capsicum
2-3 cloves garlic
large can red kidney beans (approx. 700 g)
half a bottle of tomato salsa (approx. 150 mL)

Heat about 2 tablespoons of olive oil in a medium sized saucepan. Crush garlic and finely chop onion and capsicum. Fry in pan until onion is clear. Drain kidney beans (keep liquid) and add beans to pan. Add salsa to pan, cover and simmer for about 20 mins, until beans are quite soft. Mash beans with a potato masher. Mixture should be quite thick. To thin mixture to desired consistency, add appropriate amount of saved liquid from beans.

Day Two
Smoothie
Rocket Fuel by Victoria Boutenko (rawfamily.com)
2 cups green or red seedless grapes
3 golden kiwis, peeled
1 ripe orange, peeled, seeds removed
1 small leaf of aloe vera, with skin
5 leaves red leaf lettuce
2 cups water

Place all ingredients in blender and blend until smooth.

Breakfast
Peanut Butter Breakfast by chooseveg.com
1 shredded wheat biscuit
1-3 tablespoons of peanut butter
1 teaspoon of vegan sugar
1 teaspoon of cinnamon (optional)

Put 2 tbs. of creamy peanut butter in a microwave-safe container and microwave for 45 seconds. Then add 1 teaspoon of vegan sugar and 1 teaspoon of cinnamon to the peanut butter. Stir until mixed and return to the microwave for 15 more seconds. Stir again and then drizzle the peanut butter mix onto shredded wheat biscuits until the biscuits are completely covered. If desired, place the covered biscuits in the freezer (to harden the peanut butter) or enjoy immediately.

Lunch
Woodstock Peace Salad by Kris Carr (crazy sexy diet)

Use any or all of the following: organic mixed greens (romaine, arugula, or spinach), diced cucumbers, red peppers, shredded carrots, broccoli florets, diced red onions, shredded purple cabbage, any sprout (my favorites are sunflower and mung bean sprouts), avocado, oil-cured olives, and hemp seeds. Place all ingredients you choose in a bowl and mix.

Dinner
Shepard’s Pie by chooseveg.com
4 medium potatoes, diced
2 tablespoons vegan margarine
1/2 cup soy milk or liquid nondairy creamer
1 12-oz. bag Morningstar Farms burger crumbles (or your favorite brand)
1 can vegetarian mushroom gravy
1 small can mixed peas and carrots, drained
salt, garlic powder, pepper, and cayenne pepper, to taste

Preheat the oven to 350 F. Boil the potatoes for 20 minutes or until tender. Drain and mash with the margarine and soy milk or nondairy creamer. Add salt and pepper, to taste. In a medium bowl, mix the crumbles, mushroom gravy, peas, carrots, and spices. Pour into a pie pan. Top with the potatoes, spreading the potatoes to the edges of the pan. Bake for 30 to 40 minutes, until the potatoes are browned.  Makes 4 servings.

Snack
Awesome Apple by chooseveg.com
1 apple
1 heaping tablespoon vegan brown sugar
1 teaspoon cinnamon
1 tablespoon peanut butter

Slice apple (and peel if desired) and place in a microwave safe bowl. Sprinkle with brown vegan sugar and cinnamon and add peanut butter. Put in microwave for 2 minutes. Stir.

Day Three
Smoothie
Glowing Sunshine by Angela Liddon (ohsheglows.com)
1 grapefruit, peeled
4 medium carrots
fresh ginger (approximately 1/2-inch piece)
1/4 tsp raw maca powder (optional)

Place all ingredients into a juicer (except for maca). Pour into a glass and stir in optional maca powder.

Breakfast
Vegan Cereal Breakfast Bars by Jolinda Hackett (about.com)
4 cups breakfast cereal, your choice
2 cups quick cooking oats
2/3 cup peanut butter (or other nut butter)
2/3 cup tahini
1 1/2 cups maple syrup
1/2 teaspoon ginger (optional)
1/2 teaspoon cinnamon (optional)

In a saucepan or small pot, cream together the peanut butter and tahini until smooth. Add maple syrup and simmer, stirring frequently. Turn off stove and add the remaining ingredients.  Spread in greased baking pan and chill until firm. Once they are firm, cut into squares and enjoy!

Lunch
Tofu Eggless Salad by Kris Carr (crazy sexy diet)
2 blocks of firm tofu
1 cup vegan mayonnaise
1/4 cup onion, finely diced
1/2 cup carrot, grated
1/3 cup parsley, finely chopped
1/4 cup nutritional yeast
1 tablespoon Dijon mustard
1/2 teaspoon salt
1/2 teaspoon pepper

In large bowl, crumble all tofu. Hand mix with remaining ingredients until throughly combined.

Dinner
Fried Spaghetti by chooseveg.com
8 oz. spaghetti
1 tablespoon tomato sauce
2 tablespoons oil
2 chopped garlic cloves
1/2 red onion, chopped
salt, pepper, Italian seasoning to taste

Boil the spaghetti until slightly firm. While spaghetti is boiling, fry the onions and garlic in oil. Add salt and pepper and tomato paste. Let everything cook for about a minute then add the freshly cooked spaghetti. Stir to make sure the spaghetti has been totally coated with the tomato mixture. Give it another 3 -5 minutes over medium fire, covered. Stir once more then serve.

Snack
BananaRama by chooseveg.com
1 Banana
peanut butter
wheat germ, cereal, other toppings

Slice a wedge out of the banana. Fill crevice with peanut butter. Top with cereal or other toppings.

Day Four
Smoothie
Pumpkin Gingerbread by Angela Liddon (ohsheglows.com)
1 cup almond milk, plus a bit more if necessary
1/4 cup rolled oats
1 tbsp chia seeds
1/2 cup pureed pumpkin
1 tbsp blackstrap molasses
1 small frozen banana
1 tsp cinnamon
1/2 tsp ginger
pinch nutmeg
Ice, if desired

Soak the oats, almond milk, and chia seeds for at least an hour or overnight. This helps them digest better and it also gives the smoothie a smoother texture. Place all ingredients into blender and blend until smooth. Add ice if desired.

Breakfast
Stacked Strawberry Shortcake Pancakes by Angela Liddon (ohsheglows.com)
1 cup + 1/4 cup whole wheat flour
1/2 cup shredded, unsweetened coconut
1 tsp baking powder
1/4 tsp baking soda
generous 1/4 tsp nutmeg
generous 1/4 tsp allspice
1/4 tsp cinnamon
Pinch or two kosher salt
3/4 cup Coconut Milk (I used regular, not low-fat, but I assume both work)
1/2 tsp pure vanilla extract
1 tbsp pure maple syrup
3/4 cup warm water
Oil, for skillet
Strawberry Banana Soft Serve (3 strawberries + 1 frozen banana, blended)

Preheat oven to 250F and grab a baking sheet. Whisk the dry ingredients (flour, coconut, baking soda, baking powder, spices, and salt) in a medium sized bowl. In a small bowl, whisk together the wet ingredients (coconut milk, warm water, vanilla, maple syrup) and then add to the dry ingredients. Whisk well until no clumps remain. Preheat the skillet over medium heat and add some oil on the pan. Pour 1/4 cup of batter, per pancake, onto the skillet and quickly smooth out a circle with the back of a spoon. Cook until small bubbles appear on the surface and the bottoms of pancakes are golden. Reduce heat if necessary (I cook them on heat # ‘3’). Transfer to baking sheet and place in the oven to keep warm. Meanwhile, slice about 20 strawberries. I also made Strawberry Banana soft serve by processing a frozen banana with a few strawberries to make the cream sauce. Once my pancakes were stacked, I scooped the strawberry banana soft serve on top. Drizzle with maple syrup and serve immediately. makes 8 small pancakes.

Lunch
Shaved Kale Avocado Salad by Chad Sarno (rawchef.com)
1 head kale, shredded
1 cup tomato or red bell pepper, diced
1 cup avocado, chopped
2 1/2 tablespoons olive oil or flax oil
1 1/2 tablespoons lemon juice
1 teaspoon sea salt
1/2 teaspoon cayenne

In mixing bowl toss all ingredients, squeezing as you mix to “wilt” the kale and cream the avocado. Serve immediately.

Dinner
“Cheesy” Potato Cassarole by chooseveg.com
4 large potatoes, thinly sliced
1/2 cup (1 stick) margarine
1/2 cup flour
3 1/2 cups boiling water
2 Tbsp. soy sauce
1 1/2 tsp. garlic powder
1/4 tsp. turmeric
Salt, to taste
1/4 cup vegetable oil
1 cup nutritional yeast flakes (available at health food stores)
1 4 oz.-can diced green chilies, optional Paprika

Preheat the oven to 450°F. Oil a large casserole dish and fill it with the sliced potatoes. Set aside. In a medium saucepan, melt the margarine over low heat. Add the flour and whisk it continuously to form a roux. Add the boiling water, soy sauce, garlic powder, turmeric, and salt, whisking continuously for 1 to 2 minutes until the sauce is thick and bubbly. Add the oil and nutritional yeast and whip again until smooth. Stir in the green chilies, if desired. Pour the sauce over the potatoes and stir thoroughly to coat. Sprinkle the top with paprika. Bake, covered, for 30 minutes, then bake, uncovered, for 30 minutes more, or until the potatoes are tender and the top is browned.

Snack
Easy Peasy Nachos by chooseveg.com
1 can refried beans (about 16 oz or 400g)
1 can Mexibeans/Chilli Beans (approx 400g)
1 jar salsa (about 12 oz or 300g)
1 small can corn kernals
1 onion, finely chopped

Fry onion in a small amount of water or vegetable stock until soft. Add the refried beans, the mexibeans, salsa and corn. Stir together until combined and heat until warmed through. Serve over your favourite corn chips and top with guacamole and vegan sour cream.

To Make Guacamole: Roughly mash an avocado in a bowl, add the juice of 1/2 lemon, 1 finely chopped ripe tomato, 2 finely sliced shallots and 1 tbs of chopped fresh cilantro (or 1 tsp of dried coriander). Mix until combined.

Day Five
Smoothie
Parsley Passion by Sergei Boutenko (rawfamily.com)
1 bunch fresh parsley
1 cucumber, peeled
1 Fuji apple
1 ripe banana
1-2 cups water

Place all ingredients in blender and blend until smooth.

Breakfast
Whole Wheat Blueberry Breakfast Muffins by Angela Liddon (ohsheglows.com)
1 cup non-dairy milk
1 tbsp apple cider vinegar
1/4 cup ground flax seed
1 3/4 cups whole wheat pastry flour (OR 1 cup whole wheat  and 3/4 cup all-purpose flour)
1 1/2 tsp baking soda
1 tsp ground cinnamon
1/4 tsp kosher salt
1/4 cup extra virgin olive oil (or vegetable)
1/2 cup pure maple syrup
1 tsp pure vanilla extract
1/2 tsp pure almond extract (optional, but awesome)
1 1/2 cup fresh sweet blueberries (frozen blueberries seem to make the muffins too moist)

Cinnamon Streusel topping
2 tbsp and 2 tsp Turbinado sugar, 1 tsp cinnamon, 2 tsp Earth Balance, 2 tsp flour, pinch salt.

Preheat oven to 375F and line a muffin tin with liners. I used a mini muffin tin and made 24 muffins. In a small bowl, mix together the non-dairy milk and apple cider vinegar and set aside. In a medium size bowl, whisk together the dry ingredients (ground flax, flour, baking soda, cinnamon, salt). In a small bowl, mix together the wet ingredients (oil, syrup, extracts) and add the wet to the dry and stir until just combined. Stir in the fresh or frozen blueberries until just combined. Spoon into paper liners. I filled the liners to the top in my mini muffin tins and I still had a bit of batter leftover. Make cinnamon streusel topping and sprinkle over top of batter. Bake in the oven at 375F for about 15-20 minutes, until golden and the top of the muffin slowly springs back when pressed. Cool for at least 15 minutes before serving as the blueberries will be super hot!

Lunch
Cabbage Hemp Salad by Chad Sarno (rawchef.com)
4 cups red or green cabbage, shredded
3 tablespoons hemp or sesame seeds
1 1/2 tablespoons hemp oil
2 tablespoons olive oil
2 tablespoons lemon juice
1/4 cup cilantro, chopped
1/2 tablespoon sea salt
Pinch of cayenne (optional)

In large mixing bowl, toss all ingredients well. Massage cabbage until dressing is absorbed and cabbage is softens.

Dinner
Easy Tomato Basil Cream Pasta by veganyumyum.com
2 servings uncooked spaghetti (I used Kamut)
1 large ripe tomato or two smaller tomatoes
1/2 cup raw cashews
1/4 cup water
1 tbsp tomato paste
1 tbsp olive oil
2-4 garlic cloves, minced (I used 3)
1 tsp salt, or to taste
3-4 tbsp water or wine, (optional)
1-2 tsp freshly ground black pepper
1 cup packed fresh basil, finely chopped

Bring a large pot of water to boil. Chop tomato and add it to the blender (including skin and seeds). Now add the cashews, water, and tomato paste. Blend until smooth. Add your pasta to boiling water and cook pasta according to package directions. Meanwhile, add olive oil to a large skillet and heat to low. Add the minced garlic and sauté for a few minutes being careful not to burn it. Pour the sauce from the blender into the skillet, stir, and bring to a simmer. Add the salt and let it cook for 4-5 minutes, watching closely. You may add water or wine to thin out the sauce to you desired consistency, but this is not necessary. Remove sauce from heat and stir in the chopped basil and pepper. Once the pasta is done cooking, rinse and drain it. Add the drained pasta back in the pot and now gradually add pasta sauce until your desired amount is achieved. Stir and serve immediately. Makes 2 servings, likely with sauce leftover.

Snack
Fruit Almore by chooseveg.com
pears
kiwi
watermellon
apples
oranges
pineapple
bananas
blue berries

Peal, cut, mix, and eat.

Day Six
Smoothie
Lemon-Lime Detox by Tracy Russell (incrediblesmoothies.com)
1/2 medium lemon, peeled and deseeded
1/2 medium lime, peeleed and deseeded
2 medium bananas, peeled
juice from 1 large orange
1-2 cups kale

Place all ingredients in blender and blend until smooth.

Breakfast
Healthy Peanut Butter Coconut Swirl Pancakes by Angela Liddon (ohsheglows.com)
Batter
1 1/4 cup whole wheat flour
2 T organic cane sugar (or regular will do)
2 t baking powder (I use aluminum-free)
1/2 t salt
1 1/3 cup soy or almond milk
1/2 T egg replacer mixed with 2 T warm water (or 1 egg)

Peanut Butter Swirl
2 T peanut butter
1-2 T natural unsweetened applesauce

Coconut Maple Syrup
1 generous T coconut oil
1/2 T Pure Maple Syrup

Mix dry batter ingredients into a medium sized bowl. Mix egg replacer in a small bowl and set aide. Whisk in milk into dry ingredients. Whisk in egg replacer. Add more milk to thin out if necessary. Set batter aside and preheat skillet. While skillet heats up, mix swirl batter into a small bowl or mug. Place swirl batter into a baggie and clip off end. This will allow you to pipe it into the pancakes. Pour batter onto skillet and immediately pipe the swirl onto the pancakes. Once bubbles have form and popped, flip pancakes and cook the other side. Mix the syrup ingredients together and brush onto the cooked pancakes with a spoon. Garnish with shredded coconut. Now enjoy the most decadent and moist tasting pancakes you’ve ever had! Makes 6 medium sized pancakes.

Lunch
Mediterranean Quina Salad with Capers by Chad Sarno (rawchef.com)
3 cups quinoa, cooked
1/4 cup olive oil
3 tablespoons fresh mint or dill, shredded (optional)
3 tablespoons capers
2 tablespoons lemon juice
1 tablespoon lemon zest
3 tablespoons pine nuts, lightly toasted
3 cloves garlic, minced
2 tablespoons leek, finely minced
Salt and pepper to taste

Hand toss all ingredients; serve warm or chilled.

Dinner
Quick Chili by chooseveg.com
1/2 cup boiling water
1/2 cup textured vegetable protein*
1 onion, chopped
1 green bell pepper, diced
2 large garlic cloves, minced
1/2 cup water or vegetable stock
2 15-ounce cans pinto beans
1 15-ounce can tomato sauce
1 cup fresh or frozen corn
1 to 2 teaspoons chili powder
1 teaspoon dried oregano
1/2 teaspoon ground cumin
1/8 teaspoon cayenne

*Textured vegetable protein is made from soy protein and can replace beef.

Pour the boiling water over the textured vegetable protein and let stand until softened. Braise the onion, bell pepper, and garlic in water until the onion is soft, then add the remaining ingredients, including the textured vegetable protein. Simmer at least 30 minutes.

Snack
Garlic and Herb Pretzels by chooseveg.com
2 packages of yeast
1 1/2 cups warm water
1 teaspoon salt
1 teaspoon vegan sugar
4-5 cups flour
2 cloves of crushed garlic
1 tablespoon basil
1 tablespoon parsley
sea salt

Dissolve yeast in water. Add salt, vegan sugar and 2 cups of the flour. Mix crushed garlic and herbs. Add 2 cups more of the flour and keep adding until dough is no longer sticky. Roll into snakes and shape into pretzels. Bake at 425 for 10-15 minutes until brown! Sprinkle with sea salt.

Day Seven
Smoothie
Kale and Pear by vitamix.com
1 cup green grapes
1 orange, peeled
1/2 Bartlett pear
1 banana
1 cup kale
1/2 cup water
2 cups ice cubes

Place all ingredients in blender and blend until smooth.

Breakfast
Comforting Pumpkin Pie Oatmeal with Pecans and Crumbled Pumpkin Pie Squares by Angela Liddon (ohsheglows.com)
Oatmeal
1/3 cup regular oats
1 cup non-dairy milk
1/2 tsp pure vanilla extract
1/3-1/2 cup pumpkin
1/2 tbsp chia seeds
Pinch of sea salt
1/2 tsp cinnamon
1/4 tsp ginger
1/8th tsp nutmeg

Toppings
Chopped pecans (approx 1 tbsp)
1 tbsp almond milk
1 tbsp pure maple syrup
1/2 tsp Earth Balance
Pinch of cinnamon
1/3 of Pumpkin Butter Oat Square, crumbled

In a medium sized pot, heat the oats and almond milk over medium heat until it comes to a low boil. Stir in the pumpkin and chia seeds. Heat over low-medium for about 5-7 minutes, stirring frequently. Now add in the spices and vanilla and heat for another 5-7 minutes, stirring frequently. Pour into a bowl and add toppings. Serves 1.

Lunch
Simple Mediterranean Salad with Caper Berries by Chad Sarno (rawchef.com)
1 cucumber, sliced in thin rounds
3 roma tomatoes, sliced thin
1/4 cup red onion, julienned thin
1/4 cup caper berries
2 tablespoons apple cider vinegar
2 tablespoons olive oil
3 tablespoons basil, chiffonade
1/2 teaspoon sea salt

Toss all ingredients well. Let stand for an hour to all flavors to marry before serving.

Dinner
15 Minute Creamy Avocado Pasta by myrecipe.org
1 medium sized ripe Avocado, pitted
1/2 lemon, juiced + lemon zest to garnish
2-3 garlic cloves, to taste (I used 3 and it was quite garlicky, but if you are not a big fan of garlic                use 1 clove)
1/2 tsp kosher salt, or to taste
1/4 cup Fresh Basil, (probably optional)
2 tbsp extra virgin olive oil
2 servings/6 oz of your choice of pasta (I used 3oz of spelt and 3 oz of Kamut spaghetti)
Freshly ground black pepper, to taste

Bring several cups of water to a boil in a medium sized pot. Add in your pasta, reduce heat to medium, and cook until Al Dente, about 8-10 minutes. Meanwhile, make the sauce by placing the garlic cloves, lemon juice, and olive oil into a blender. Blend until smooth. Now add in the pitted avocado, basil, and salt. Blend until smooth and creamy. When pasta is done cooking, drain and rinse in a strainer and place pasta into a large bowl. Pour on sauce and toss until fully combined. Garnish with lemon zest and black pepper. Serve immediately. Makes 2 servings.

Please note: This dish does not reheat well due to the avocado in the sauce. Please serve immediately.

Snack
Garlic Bread by Kristine Keiwer (chooseveg.com)
2 roasted garlic heads
1-2 teaspoons mixed Italian herbs
1/2 teaspoon salt
1 baguette or loaf of French bread, sliced

Preheat oven to 350°F. Peel roasted cloves or squeeze flesh from skin and place in a bowl. Mash with a fork, then mix in Italian herbs and salt. Spread on sliced bread. Wrap tightly in foil and bake for 20 minutes.