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!

Portobello mushrooms bring all the meatiness without any of the cruelty!

Italian born Chef Roberto Carboni began his career as a chef at the very young age of 12.  Later, he owned own 2 pizzerias in Rimini, Italy, with his brothers. In 1987, he moved to California and opened the popular Il Tiramisu Restaurant in Sherman Oaks, California, which he operated for 10 years. Since then, he’s grown his own catering business for special events, consulted other chefs and restaurants, and taught cooking classes too. As head chef of Il Fornaio restaurant in Del Mar, California for over 4 years, creating delicious savory dishes are his specialty. In his mid-thirties, Chef Roberto encountered health issues and dove into learning the truth about the food we consume by reading books and learning more about eating for health. He earned the “Plant-Based Nutrition Certification” from Cornell University. At this point, he decided to transition to a whole food plant-based lifestyle that cured all of his chronic diseases. Chef Roberto is a genuine Italian chef that is now focused on preparing traditional comfort food Italian dishes into WFPB (whole-food plant-based) ones. He loves to show everyone how to eat nutritiously with tantalizing and delicious dishes that encourage overall health!

This is what good healthy eating looks like! Yum!

Chef Roberto is a total pro! He shows us how to skip the olive oil and use broth, balsamic vinegar, and garlic to bring out all the flavors of the portobello mushrooms. After he has the mushrooms sizzling, he uses extra broth to keep the moisture on the pan. Tracy explains that mushrooms are a great substitute for a meat patty because they offer a chewy meat-like texture and offer the savory umami flavor of meat too after they are cooked with spices! Tracy also tells the cool fact that some mushrooms have been linked to cancer prevention! Next, Roberto moves on to prepare the salad while we watch in awe of how quickly he can chop up the ingredients with ease! Before you know it the salad is ready! Then Roberto and Tracy get to work on the sweet potatoes together. They are super simple to make, and they use a tiny bit of oil to help make them crispy. Then off into the air fryer, they go! This meal proves that you don’t have to sacrifice a thing to eat a healthier plant-based diet. Tracy explains you don’t have to be a chef to make these simple delicious recipes at home! Try making all of these PCRM 21-Day Kickstart-approved dishes at home with the recipes below!

It was impressive to see Chef Carboni in action!

For more info on the Kickstart Your Health! series go to www.Veg-Appeal.Com! Specialty Produce The Starch Solution John McDougall MD

Check out Tracy’s BLOG for more recipes and vegan cooking tips! 

Tracy Childs reporting for JaneUnChained News Network.

Photos courtesy of Tracy Childs.

Video work by Steven Childs.

Perfect Portobello Burger

This burger has it all: heartiness from the Portobello, smokiness from the paprika, sweet tanginess from the balsamic vinegar, and a rich lushness from the roasted red pepper. For an extra protein punch, spread garlic hummus on one side of the bun.
Course: Main Course
Cuisine: American
Servings: 2
Cost: 10

Ingredients

  • 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

Instructions

  •        
    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

Source: Dora Stone, chef and photographer, founder of mmmole.com and dorastable.com This colorful lentil salad is easy to make and packed with protein and fiber! Pair it with whole-grain pita and fruit. About the Recipe 198 Calories · 13.2 g Protein · 9.9 g Fiber Lunch Gluten-free · Nut-free Serve cold, either alone or with a salad of your choice. Optional: Serve with a gluten-free pita. Ingredients Makes 4

Ingredients

  • 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

Instructions

  • 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.

Notes

Nutrition Facts
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

Source: 21-Day Weight Loss Kickstart by Neal Barnard, MD; recipe by Jason Wyrick of the Vegan Culinary Experience These seasoned sweet potatoes are the perfect nutritious snack or side dish to any meal. About the Recipe 173 Calories · 3 g Protein · 6 g Fiber Side Dish · Snack Gluten-free · Nut-free Sweet potatoes are packed with a powerful antioxidant called beta-carotene

Ingredients

  • 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

Instructions

  • 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.

Notes

Nutrition Facts
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