It’s Day 10 Of The 21 Day Vegan Kickstart

We are halfway through the 21 day vegan kickstart.  How are you feeling so far?  I feel great!  The recipes that have been shared so far have been totally awesome.  They have been filling, delicious, and nutritious!  For day 10 the guest chef was Brooke Bussard, MD and she made two more easy vegan recipes for us, Breakfast Potatoes, and Vegetable Lo Mein.  Let’s check out how she did it…

 

Get Ultra Healthy! Day 10 of the 21-Day Vegan Kickstart with Guest Chef: Brooke Bussard, MD

Please join us for Day 10 of the Physicians Committee for Responsible Medicine’s 21-Day Vegan Kickstart in collaboration with #LunchBreakLIVE on the JaneUnchained News Network (JNN). We planned 21 consecutive shows, featuring a different Food for Life (FFL) Instructor each day.Our Guest Chef today is Brooke Bussard, MD is medical doctor, a Certified Food for Life Instructor with Physicians Committee for Responsible Medicine and a Personal Trainer, accredited by the American Council on Exercise. Brooke uses a practical, down-to-earth, data-driven approach to educate her clients as to the benefits of a plant-based diet. She enjoys working with clients who are interested in learning about the benefits of transitioning to a plant-based dietary lifestyle.When Dr Bussard was an Internal Medicine resident at the University of Virginia, she began to understand the role that poor dietary habits play in chronic and debilitating illnesses such as heart disease, diabetes, and hypertension. As Brooke spent more time with persistently ill patients, she realized that her true love was not in prescribing medication to treat chronic diseases; rather, her passion is about helping people prevent or reverse illnesses caused by poor nutrition and lack of exercise.Today’s show is hosted by Lisa Karlan, Co-Producer with Tracy Childs of this 21-Day Vegan Kickstart Collaboration with #LunchBreakLIVE. Please join us today at 12:30 pm PST/ 3:30 pm EST. Please like, comment and share this post, if possible.

Posted by Jane Unchained News on Sunday, January 10, 2021

 

Let’s Meet Our Chef

Dr. Brooke Bussard is a trained physician, a Food for Life Instructor with the Physicians Committee for Responsible Medicine, and a Personal Trainer accredited by the American Council on Exercise.  Brooke enjoys working with clients who are interested in learning about the benefits of transitioning to a plant-based diet.  Brooke’s website, plantsoveranimals.com, provides abundant information about the merits of a whole-food, plant-based diet.  Be sure to sign up for her monthly newsletter that provides educational material regarding how we can positively impact our health, the environment, and animal welfare by adopting such a diet.  Also, download Brooke’s free app, Quick Cooks!, where you can find super-simple, budget-friendly, plant-based recipes.

Dr. Bussard began her professional career as a medical student and resident in Internal Medicine at the University of Virginia, where she enjoyed studying human anatomy and physiology.  While at UVA, Brooke began to understand the role that poor dietary habits play in chronic and debilitating illnesses such as heart disease, diabetes, and hypertension.  As she spent more time with persistently ill patients, Brooke realized that her true love is not in prescribing medication to treat chronic diseases; rather, Brooke is passionate about helping people prevent or reverse illnesses caused by poor nutrition and lack of exercise.  In addition to improving their physical and psychological health, Brooke takes pride in educating her clients and in providing them with the power to manage their own health and fitness.  Brooke works with individuals and families to improve health and wellness and also teaches plant-based nutrition classes to high school and college students and athletes.  Brooke strongly believes that education is the key to optimizing our health as well as the sustainability of our planet.

 

Dr. Brooke Bussard

Dr. Brooke Bussard

 

21 Day Vegan Kickstart Day 10:  Recipe 1

Let’s talk about potatoes for a minute.  Potatoes get a bad wrap, but the truth is they are a very nutritious food that should be a staple in your diet.  They will not make you fat, as many think.  Potatoes are actually an antioxidant food.  They are also super filling, so eating them will help limit your snacking between meals. The Breakfast Potatoes that Brooke cooked up look delicious and flavorful.  Add some “Facon Bacon” or Tempeh to bulk up your tots and you’ve got a deluxe breakfast.

 

21 day vegan kickstart breakfast potatoes ingredients

The ingredients for the Breakfast Potatoes.

 

Plated Breakfast Potatoes

The ready to eat Breakfast Potatoes.

 

Plated Breakfast Potatoes

Breakfast Potatoes

These potatoes are the perfect comfort food for breakfast or brunch! Bulk this dish up with tempeh—facon bacon is a good pick. You can also serve this over corn or grits. Pair with fruit. Not all soy sauces are gluten free, so check the label. Tamari is usually safe.
Course Breakfast
Servings 4 servings

Ingredients
  

  • 2 red or white potatoes washed
  • 1 onion thinly sliced
  • 4 tsp soy sauce
  • 2 tsp sweet paprika or chili powder
  • ½ tsp oregano dried
  • 1 poblano pepper cut into thin strips
  • 5-6 cherry tomatoes cut
  • 2 green onions sliced

Instructions
 

  • Cut the potatoes into 1/2-inch cubes and steam until just tender, about 10 minutes. Remove from heat.
  • Heat 1/4 cup of water in a large nonstick skillet and add the onion. Cook, stirring frequently until the water has evaporated and the onion begins to stick to the pan. Scrape the pan while adding another 1/4 cup of water, then cook until the onion begins to stick again. Repeat this process until the onion is golden brown and sweet. This will take approximately 15 minutes.
  • Add the potatoes and poblano pepper and sprinkle with the soy sauce, the dried oregano, the sweet paprika, and the chili powder. Cook, stirring carefully with a spatula until the potatoes are well browned.
  • Top with tomatoes and onions, if desired
Keyword gluten-free, nut-free, vegan
Tried this recipe?Let us know how it was!

 

21 Day Vegan Kickstart:  Recipe 2

Anything with udon noodles in it has my attention, so recipe 2 is a go for me.  This recipe also bulks up the dish with tofu which is a great source of low-fat protein.  Add some veggies and the udon noodles and you have the perfect lunch.  I can’t wait to make this recipe at home it looks just too delicious to pass up.

 

21 day vegan kickstart Lo mein ingredients

The Vegetable Lo Mein ingredients.

 

21 day kickstart vegetable lo mein

The plated Vegetable Lo Mein. That looks so good.

 

21 day kickstart vegetable lo mein

Vegetable Lo Mein

Source: The Get Healthy, Go Vegan Cookbook by Neal Barnard, MD; recipe by Robyn Webb Enjoy this colorful, vegetable-packed lo mein for dinner!
Course Lunch
Cuisine Asian
Servings 4 servings

Ingredients
  

  • 1 8ounce package udon noodles
  • 3 tbsp reduced-sodium soy sauce divided
  • 1 tbsp rice vinegar
  • 1 tbsp plus 2 tsp arrowroot
  • 8 ounces extra-firm tofu pressed and cut into 1/4-inch slabs
  • 1 cup vegetable broth divided
  • 3 tbsp hoisin sauce
  • ½ tsp chili puree with garlic
  • 1 tbsp grated fresh ginger
  • 3 cloves garlic minced
  • 1 red bell pepper thinly sliced
  • 2 celery stalks thinly sliced on a diagonal
  • 1 cup broccoli florets
  • 1 cup sugar snap peas

Instructions
 

  • Cook the udon noodles according to package directions. Drain and set aside.
  • In a large bowl, combine 2 tablespoons soy sauce, vinegar, and 2 teaspoons arrowroot.
  • Mix well, add the tofu, and mix gently. Let stand for 15 minutes. Preheat oven to 375 F.
  • In a measuring cup, combine the remaining 1 tablespoon soy sauce, 1 tablespoon arrowroot, 1/2 cup broth, hoisin sauce, and chili puree. Mix well and set aside.
  • Place tofu on a baking sheet. Bake until light brown, about 30 minutes, turning once. Remove tofu and set aside
  • Heat 1/4 cup broth in the wok. Add the ginger and garlic and stir-fry for 30 seconds.
  • Add the bell pepper, celery, and broccoli. Stir-fry for 1 minute. Pour in the remaining 1/4 cup broth, cover, and steam vegetables for 2 to 3 minutes
  • Add the sugar snap peas, cover, and steam for 1 to 2 minutes. Add the tofu and stir-fry for 1 minute.
  • Pour in the sauce and turn to coat the tofu and vegetables. Add the cooked udon noodles and turn to cover the noodles with sauce.
Keyword nut-free, vegan
Tried this recipe?Let us know how it was!

 

 

Dr. Brooke Bussard

Dr. Brooke Bussard showing off her two vegan recipes from the 21 day vegan kickstart.

 

Thank You For Joining Us!

Thanks for joining us for day 10 of the 21 day vegan kickstart.  These are two super easy vegan recipes, filled with health and flavor, so I hope you will give them a try yourself at home.  If you are looking for other tasty vegan recipes to cook up be sure to check out the #LunchBreakLIVE page, we have a ton for you to choose from. Until next time…keep cookin’!