This is DAY 7 of Physicians Committee for Responsible Medicine(PCRM) 21-Day Vegan Kickstart on LunchBreakLIVE featuring Chef Roberto Carboni AKA WFPB (Whole Foods Plant Based) CHEF along with Tracy Childs of Veg-Appeal/PlantDiego, a PCRM Food for Life Instructor and JaneUnChained News contributor assists in the kitchen. They’re making Perfect Portobello Burgers, Lentil Cucumber Salad and Sweet Potato Fries! Easy and delicious! Improve your health and meet your nutritional needs the scientifically proven whole-foods, plant-based way! Follow along by downloading the FREE “21 Day Vegan Kickstart” app to your iPhone or Android for recipes, grocery lists, tips and nutrition videos. RSVP to our LunchBreakLIVE & 21 Day Kickstart App event and get updates and follow along with discussions and support there as well!
Tracy Childs reporting for JaneUnChained News Network.
Photos courtesy of Tracy Childs.
Video work by Steven Childs.
Perfect Portobello Burger
- 3 garlic cloves, sliced along the length
- 1/4 tsp Salt
- 1/2 tsp Paprika can be substituted for smoked paprika
- 2 Whole wheat buns
- 2 Portobello Mushrooms de-stemmed
- Malt or Balsamic Vinegar to taste
- 1 Red Pepper can be substituted for yellow or orange
- 1/4 Yellow Onion Optional
Add about 1/4-inch of water to a sauté pan and bring it to just
above medium heat. Add the garlic, salt, and smoked paprika to the water and
stir. Add the portobello caps. Cook until the portobello is no longer raw on
either side. Replenish the water as necessary so that the portobello and garlic
are not left to cook in a dry pan. Once the portobello is cooked, allow the
water to evaporate from the pan.
Immediately remove it from the heat and stir the portobellos around so that they pick up the residual salt and smoked paprika on the bottom of the pan. Remove
everything from the pan as soon as possible and set the portobellos and garlic aside. Sprinkle or quickly dip the bottom buns in the malt vinegar. Add the portobellos, roasted red pepper halves, and lettuce to the buns and serve.
Over medium-high heat, sauté the sliced onion until it is golden brown and very
soft. If it starts to stick, add a very thin layer of water to the pan and
repeat until the onion has fully cooked and is thoroughly browned. Add the
onion to the burger once the portobellos are done. You can also toast the
buns either in the oven directly on the rack at 350 F for 2 to 3 minutes
or in a dry pan over medium heat for about 2 minutes.
Lentil Cucumber Salad
- 1 cup brown or green lentils
- 1 cup cucumber peeled or diced
- 1 cup orange or red pepper cubed
- 1 clove garlic finely chopped
- 1 tbsp. olives chopped
- t tbsp. basil chopped
- 1/4 cup balsamic vinegar
- Directions 1. Clean the lentils to make sure they have no stones and pour into a large pot of water.
- Boil gently for 20 minutes or until tender. Strain and let cool on a tray in the refrigerator. 3. In a large bowl, mix the lentils with the remaining ingredients. Season with salt and pepper. 4. Serve the salad cold.
Per serving Calories: 198 Fat: 1.0 g Saturated Fat: 0.2 g Calories from Fat: 4% Cholesterol: 0 mg Protein: 13.2 g Carbohydrates: 36.0 g Sugar: 6.3 g Fiber: 9.9 g Sodium: 37 mg Calcium: 53 mg Iron: 5.0 mg Vitamin C: 40.4 mg Beta-Carotene: 1,966 mcg Vitamin E: 0.6 mg
Sweet Potato Fries
- 2 cups sweet potatoes french-fry-size pieces
- 1/4 tsp. salt
- 3 cloves minced
- 1 tsp. parsley minced
- 1/4 tsp. smoked paprika
- 1/2 tsp. cracked pepper
- 1 tsp fresh thyme
- 1 pinch cayenne pepper
- 1 pinch all spice
- 1/4 tsp ground cumin
- Directions 1. Spray the sweet potato slices with nonstick cooking spray and then toss them in the salt, garlic, parsley, and spices. 2. Bake the fries at 375 F for 30 to 40 minutes, and then finish them under the broiler for 5 minutes. 3. Optional: Serve with maple syrup or dipping sauce of your choice.
Per serving Calories: 173 Protein: 3 g Carbohydrate: 40 g Sugar: 8 g Total Fat: 0.2 g Calories from Fat: 1% Fiber: 6 g Sodium: 370 mg