PCRM’s Easy Vegan Recipes For The 21 Day Vegan Kickstart
It’s Day 2 of PCRM’s 21-day vegan kickstart. Today’s guest chef Dilip Barman, a long-time advocate of plant-based nutrition and a Food For Life Instructor with Physicians Committee. He shows us how to make delicious and sweet ambrosia as well as a ten-minute colorful vegetable stir fry. Both easy vegan recipes can be made in no time. let’s see how it’s done…
Learn How to Make a Marvelous Mixed Veggie Stir Fry! Day 2 ofPhysicians Committee for Responsible Medicine's 21-Day Vegan Kickstart in collaboration with #LunchBreakLIVE on the JaneUnchained News Network (JNN). 21 consecutive shows, featuring a different Food for Life Instructor each day. Our guest chef today is Dilip Barman, a long-time advocate of plant-based nutrition. In addition to being an experienced Food for Life Instructor at Physicians Committee, he is the Executive Producer of the film, Code Blue (released May 2020) which shows how lifestyle choices can profoundly affect health. Dilip is the President of the Triangle Vegetarian Society in North Carolina where he hosted the country’s largest Vegan Thanksgiving. Dilip is the Nutrition Education Director at a local school where he created a Healthy Snack Program providing nutrition education and healthy plant-based food for children, as well as teaches at several local schools. Dilip founded a monthly internet show, “So Many Cooks in the Kitchen” where a dozen or more Food for Life instructors go kitchen-to-kitchen sharing nutrition and food preparation tips. This show has been picked up by “the Plant-Based Network”. Please join us today at 12:30 pm PST/ 3:30 pm EST. We would appreciate if you would please comment LIVE if possible, if not, then please comment after the show and we will respond
Posted by Jane Unchained News on Saturday, January 2, 2021
Let’s Meet Our chef
Dilip Barman has been involved with the plant-based lifestyle for decades. He is President of the Triangle Vegetarian Society @trianglevegsociety in North Carolina where he hosts the country´s largest vegetarian (all vegan) Thanksgiving. Dilip is a Food for Life instructor with the Physicians Committee, whose goal is to improve lives through evidence-based research in food and nutrition.
Dilip is the Executive Producer of the documentary film, Code Blue that shows how lifestyle choices can profoundly affect health; this film had its international release on May 26, 2020. Dilip is on advisory boards of the Plant-Based Network and Piedmont Farm Animal Refuge; a “Vegan Information Point” and Speaker Bureau member of the American Vegan Society; and North American representative of the International Vegetarian Union. He has given cooking demonstrations and talks nationally and internationally.
Dilip’s recipes have appeared in a variety of local and international news programs, books, magazines, newspapers, and online. Dilip teaches at a number of local schools, including as the Nutrition Education Director of an elementary and middle school where he created a Healthy Snack Program to provide nutrition education and healthy plant-based food several times per week.
In May 2020, Dilip helped to found a monthly internet show So Many Cooks in the Kitchen, where a dozen or more whole food plant-based Food for Life instructors go kitchen-to-kitchen sharing nutrition and food preparation tips. The show, as well as a spinoff that began in August 2020, So Many Kids in the Kitchen, has been picked up by the Plant-Based Network.
Dilip writes on plant-based eating and lifestyle for a local online periodical, The Local Reporter and for the Plant-Based Network´s member magazine, and is a features writer for a regional magazine, Saathee, serving the South Asian community of the Southeast (US). Dilip is proud never to have repeated a meal for his wife in over sixteen years of knowing her (since mid-2004); he blogs about his plant-based creations at dilipdinner.blogspot.com. He tweets (about whole food plant-based eating and nutrition, as well as math, which he also teaches, and other topics) at twitter.com/dbarman.
PCRM Vegan Kickstart Day 2 Recipe 1
The ten-minute stir fry vegetable dish that PCRM suggests for the vegan kickstart is a delicious dish made with all sorts of colorful phytonutrients. Chef Dilip shows us how to assemble this meal, and shares the vegetables he likes to use in his veggie stir fry. It is so important to eat the rainbow and get all sorts of colorful food varieties in your meals, and this dish does just that. It is a quick and easy meal to make with little preparation and is ready to eat in ten-minutes or less if you pre-cook the rice. So it is the perfect recipe for busy people who have trouble finding the time to cook healthy meals. Let’s see how it turned out.
PCRM's Ten Minute Stir Fry Vegetables
- 1 Cup diced bell peppers or carrots Dilip omitted the carrots and used 1 medium bell pepper, roasted directly on gas stovetop
- 1 Cup corn kernels or green peas or a combination of both
- 1/2 Cup sliced green onions or chives; if using chives add at the end of cooking (Dilip used 2 or 3 green onions, sliced)
- 1/2 Cup diced celery Dilip used 2 stalks of celery
- 5 Cups pre-cooked brown rice or quinoa Dilip used 2 cups rice
- 1 Cup diced precooked potatoes; or 1/2 cup more rice Dilip used a medium Japanese purple sweet potato, but any sweet potato is fine
- 1/4-1/3 Cup tamari Dilip used 1 tsp of Tamari
- 1-2 Tbsp water Dilip omitted the water
- sea salt to taste (Dilip omitted the salt)
- freshly ground black pepper to taste
- 1/2 tsp garlic added by Dilip
- 1/2 tsp lemon pepper added by Dilip
- baked tofu (optional) added by Dilip
- In a large nonstick skillet over high or medium-high heat, combine the bell peppers or carrots, corn or green peas, green onions, and celery, stirring occasionally.
- Cook for 3 to 4 minutes, then add the rice, potatoes (if using), and 1/4 cup of the tamari.
- Cook for another 3 to 4 minutes, stirring a couple of times. Add the water if the mixture is sticking.
- Heat the rice through, and toast it a little in spots, if desired. If using chives, add those and stir. Taste, add the remaining tamari, and season with salt and black pepper if desired.
PCRM Vegan Kickstart Day 2 Recipe 2
The PCRM vegan kickstart ambrosia recipe is so beautiful and healthy, full of fruits that will satisfy any sweet tooth, without any added sugar. Fruits are just as important as vegetables for a healthy diet, so this bowl of fresh fruits will give you a big nutritional boost. I am a huge fruit fan because fruit satisfies my sweet tooth so that I don’t run and grab the first sugary thing I see in the cupboard. Let’s take a look at how Dilip’s Ambrosia turned out.
PCRM's Ambrosia Recipe
- 2 oranges peeled and chopped
- 2 Cups pineapple chunks Dilip used 1 1/2 c pineapple
- 1 banana sliced (Dilip recommends 1 or 2 bananas)
- 1/4 Cup shredded coconut Dilip uses 1/8 c
- 1/8 Cup dried cranberries Dilip uses 1/4 c and then quartered each cranberry
- 1 Tbsp orange juice concentrate Dilip omits this
- 1/2 tsp almond extract optional (Dilip uses vanilla extract instead)
- 1 Tbsp water
- Combine the oranges, pineapple, banana, coconut, and cranberries in a medium bowl.
- Combine the orange juice concentrate, water, and optional almond extract in a small bowl.
- Pour over the fruit and toss until evenly distributed.
- Store in a covered container in the refrigerator, leftover ambrosia (without the banana) will keep for up to 2 days.
That Ends Day 2 Of PCRM’s Vegan Kickstart
Thanks for joining us for Day 2 of the PCRM vegan kickstart collaboration. Come back every day through January 21st for new healthy recipes. And if you are looking for more delicious easy vegan recipes to cook up, we have plenty for you to choose from so be sure to check those out. Until next time…keep cookin’!