The Awakened Ape Menu by Chris Downham

Meal Plan, Awakened Ape Menu

DAY 1 Easy One-Pot Chili Orange-Ginger Sweet Potatoes Chili Mango & Kale Salad Roasted Tahini Carrot & Chickpea Salad Raspberry Truffle Brownies Banana Raisin Bread

DAY 2 Everyday Fruit Salad Lazy Morning Pancakes Berry Burst Overnight Oats Super Subs Chickpea Nibblers Banana Muffins Fruited Brown Rice Butternut-Pecan Wheat Berry Salad Crunchy Thai Peanut Quinoa "Refried" Black Beans

DAY 3 Oatmeal Casserole Fruit Pizza

Easy One-Pot Chili 30 min, 2 servings - 2 for Day 1 Warm spices and a bit of heat kick up the flavor in this hearty chili. Enjoy it with fresh bread on a cloudy, rainy day.

Get Ready

Ingredients

1. PREPARE GRAINS

1⁄

Bring quinoa and 1 cup water to a boil in a saucepan. Reduce heat to low, cover, and simmer for 20 minutes. Remove from heat and let cool; fluff quinoa with a fork. 2. PREPARE PRODUCE Chop onion, garlic, and mushrooms.

2 cup quinoa rinsed & drained (≈2 cups cooked) 1⁄

2 white onion diced (≈1 cup)

1 clove garlic chopped (≈1 teaspoon) 120 g mushrooms chopped (≈1 cup) 1 teaspoon mild chili powder

Bring it Together 3. MAKE CHILI Saute onions and garlic in a stockpot over medium heat, stirring frequently, for 2 minutes. Add water 1 to 2 tablespoons at a time as needed, to keep vegetables from sticking to pot. Add mushrooms and cook for 4 minutes. Add chili powder, cumin, oregano, paprika, and cinnamon and sauté for 2 minutes.

1 teaspoon ground cumin 1⁄

teaspoon dried oregano

1⁄

teaspoon paprika

1⁄

teaspoon ground cinnamon

450 g canned low-sodium crushed tomatoes (≈1 1 ⁄2 cups) 3⁄

cup low-sodium vegetable broth

450 g canned mixed beans drained & rinsed (≈1 1 ⁄2 cups) 150 g frozen corn

Add crushed tomatoes, vegetable broth, mixed beans, corn, and cooked quinoa; mix well and season with salt and pepper to taste. Stir to combine, cover, and simmer for 20 minutes.

(≈1 cup)

4. ASSEMBLE & SERVE

FOR SERVING

Slice scallion and scatter over chili. Serve hot, accompanied by bread.

1 scallion

Store any leftover chili in an airtight container in the refrigerator for up to 5 days. Chili: STOVE: Heat in a saucepan on high, stirring occasionally, until steadily simmering. MICROWAVE: Heat in a microwave-safe dish for about 2 minutes on high power, until heated through.

sea salt freshly ground black pepper

(white & green parts) thinly sliced (≈1 ⁄4 cup) 2 slices whole-grain bread

Recipe Tips Low-Sodium Crushed Tomatoes: For the best tomato flavor and texture, look for San Marzano–

Nutritional analysis per serving: Calories: 637.0; Fat: 6 g; Saturated fat: 1 g; Carbs: 123 g; Fiber: 23 g; Sugars: 17 g; Protein: 34 g; Sodium: 584 mg; Calcium: 330 mg This recipe is from forksmealplanner.com | Recipe from the Fueled Naturally Ebook. Photo by Green Evi.

style tomatoes.

Orange-Ginger Sweet Potatoes 15 min, 2 servings - 2 for Day 1 With just under 5 ingredients, this dish will become a go-to side for your favorites meals. 1. SEASON POTATOES Sprinkle potato wedges with sugar and ground ginger; season with salt to taste.

Ingredients 1 sweet potato scrubbed & cut into large wedges (≈360 g)

2. STEAM POTATOES

1⁄

teaspoon cane sugar

In a steamer insert set over boiling water, steam potato wedges until tender when pierced with a fork, about 10 minutes. Sprinkle with orange zest before serving.

1⁄

teaspoon ground ginger

sea salt 1⁄

teaspoon orange zest

Suggested adult serving: 3 potato wedges. Store any leftover potatoes in an airtight container in the refrigerator for up to 3 days. Steamed Potatoes: OVEN: Place the potatoes in an oven-safe dish and heat for about 20 minutes, at 350°F, until heated through. MICROWAVE: Heat in a microwave-safe dish for about 2 minutes on high power, until heated through. Nutritional analysis per serving: Calories: 151; Fat: 0 g; Saturated fat: 0 g; Carbs: 36 g; Fiber: 5 g; Sugars: 8 g; Protein: 3 g; Sodium: 239 mg This recipe is from forksmealplanner.com | Photo by Green Evi

Recipe Tips Cane Sugar: Cane sugar is an example of a dry sweetener, a general term for non-liquid sweeteners. If you don't have cane sugar, you can use sucanat, date sugar, or maple sugar.

Chili Mango & Kale Salad 15 min, 2 servings - 2 for Day 1 You can substitute salad greens for the kale.

Get Ready

Ingredients

1. PREPARE PRODUCE

150 g fresh or frozen mango thawed & diced (≈1 cup)

Dice mango, shred kale, juice lemon, and chop mint. 2. PREPARE SALAD Combine all ingredients in a bowl and mix well. Season with salt and pepper to taste.

60 g baby kale shredded (≈2 cups) 1 tablespoon fresh lemon juice 1 tablespoon fresh mint (optional) finely chopped 1 1⁄2 teaspoons pure maple syrup

Bring it Together

1⁄

3. SERVE

sea salt

Serve immediately or chilled.

freshly ground black pepper

teaspoon mild chili powder (optional) 2

Store any leftover salad in an airtight container in the refrigerator for up to 3 days.

Recipe Tips

Chilled: This meal can be enjoyed straight out of the refrigerator or at room temperature.

Pure Maple Syrup: Maple syrup is boiled down sap from the maple tree. Make sure to purchase “pure maple syrup” (not “pancake syrup,” “table

Nutritional analysis per serving: Calories: 76.0; Fat: 1 g; Saturated fat: 0 g; Carbs: 18 g; Fiber: 3 g; Sugars: 13 g; Protein: 2 g; Sodium: 33 mg; Calcium: 64 mg

syrup,” or “maple-flavored syrup,” or even just

This recipe is from forksmealplanner.com | Recipe by Darshana Thacker. Photo by Green Evi.

flavor and cane sugar or corn syrup).

“maple syrup,” as they contain artificial maple

Roasted Tahini Carrot & Chickpea Salad 45 min, 2 servings - 2 for Day 1 Succulent roasted carrots and chickpeas become swoon-worthy when combined with just a bit of tahini. Add in pops of pomegranate and they're chef’s-kiss delicious. 1. Preheat the oven to 200°C. Line a rimmed baking sheet with parchment paper or a silicone baking mat. 2. BAKE TAHINI CHICKPEAS In a small bowl, combine tahini, cumin, coriander, and 1 tablespoon water. Place chickpeas on prepared baking sheet. Drizzle with half of the tahini sauce, tossing to coat. Bake for 15 minutes. 3. BAKE CARROTS

Ingredients 1 tablespoon tahini 1⁄

teaspoon ground cumin

1⁄

teaspoon ground coriander

225 g canned garbanzo beans drained & rinsed (see tip) (≈3 ⁄4 cup) 3 carrots cut into thick slices (≈1 1 ⁄2 cups)

Add carrots to baking sheet with chickpeas and drizzle with remaining tahini sauce. Bake until carrots are crisp-tender, 10 to 15 minutes. Transfer to a wire rack to let cool.

90 g baby spinach (≈4 cups)

4. MAKE SPINACH SALAD

1⁄

In a large bowl, toss together spinach, 1⁄2 cup pomegranate seeds, and red onions.

120 g pomegranate seeds (divided) (≈3 ⁄4 cup) 4

red onion

thinly sliced (≈1 ⁄4 cup)

FOR THE DRESSING

5. MAKE DRESSING

1 tablespoon red wine vinegar

In a high-powered blender (or food processor), combine red wine

1 tablespoon pure maple syrup

vinegar, maple syrup, coarse-grained mustard, remaining 1⁄4 cup

2 teaspoons coarse-grained mustard

pomegranate seeds, and 2 tablespoons water. Blend until smooth. Season with salt and pepper to taste.

sea salt

6. ASSEMBLE & SERVE

FOR SERVING

Add tahini chickpeas and carrots to spinach salad. Drizzle with dressing and sprinkle with toasted almonds, if desired.

2 tablespoons toasted sliced or slivered almonds (optional)

Suggested adult serving: 3 cups. Store any leftover salad in an airtight container in the refrigerator for up to 3 days.

freshly ground black pepper

Recipe Tips If you’d like even crispier chickpeas: Rinse and drain them, then rub chickpeas between paper

Nutritional analysis per serving: Calories: 321; Fat: 8 g; Saturated fat: 1 g; Carbs: 52 g; Fiber: 12 g; Sugars: 21 g; Protein: 11 g; Sodium: 341 mg

towels to remove some of the skins.

This recipe is from forksmealplanner.com | Photo by Green Evi

sap from the maple tree. Make sure to purchase

Pure Maple Syrup: Maple syrup is boiled down “pure maple syrup” (not “pancake syrup,” “table syrup,” or “maple-flavored syrup,” or even just “maple syrup,” as they contain artificial maple flavor and cane sugar or corn syrup). Tahini: Tahini is a condiment made from toasted ground hulled sesame seeds. You may find it in the international or Kosher aisles, or among the nut butters or salad dressings. Toasted Sliced Or Slivered Almonds: You can purchase pre-toasted almonds, or you can toast them yourself: Simply cook in a dry skillet over medium heat, stirring frequently, until fragrant and lightly browned, about 5 minutes. Pomegranate Seeds: If fresh pomegranates or fresh pomegranate seeds aren’t available, sometimes you can find frozen pomegranate seeds in the freezer section. In a pinch, try dried cranberries or tart apples instead.

Raspberry Truffle Brownies 30 min, 6 servings - for Day 1 These dense, fudgy brownies have loads and loads of melt-in-your-mouth raspberry yumminess. Frozen berries actually will work better here because the dough is very stiff, and frozen berries are easier to fold in. The brownies are still very gooey after the baking time is complete, but don’t worry—that’s what you want with brownies! Gooey out of the oven means that they will be nice and fudgy after they cool. Allow them to cool completely and chill in the fridge for a few hours for best results. 1. Preheat the oven to 180°C. Line an 8 x 8-inch baking dish with parchment paper.

Ingredients

2. PREPARE CHOCOLATE

120 g chocolate chopped

Melt chopped chocolate in either a double boiler or the microwave. Set aside.

1⁄

cup raspberry jam

1⁄

cup cane sugar

3. MAKE BATTER

1⁄

cup unsweetened applesauce

In a large bowl, vigorously mix jam, cane sugar, and applesauce. Stir in vanilla, almond extract, and melted chocolate.

2 teaspoons pure vanilla extract

Sift flour, cocoa powder, baking powder, baking soda, and salt into mixture. Mix until a stiff dough forms. Fold in raspberries. Spread mixture into prepared dish. (It will be very thick; you’ll need to use your hands to spread batter out evenly in the dish.) 4. BAKE BROWNIES Bake brownies for 16 to 18 minutes.

1⁄

teaspoon almond extract

1 1⁄2 cups whole-wheat pastry flour 1⁄

cup cocoa powder

1⁄

teaspoon baking powder

1⁄

teaspoon baking soda

1⁄

teaspoon sea salt

180 g frozen raspberries (≈1 cup)

5. SERVE

Recipe Tips

Remove from oven and transfer to a wire rack to let cool completely.

Cane Sugar: Cane sugar is an example of a dry

Suggested adult serving: 2 brownies. Store any leftover brownies in an airtight container in the refrigerator for up to 5 days. Nutritional analysis per serving: Calories: 391; Fat: 11 g; Saturated fat: 7 g; Carbs: 69 g; Fiber: 10 g; Sugars: 33 g; Protein: 7 g; Sodium: 232 mg This recipe is from forksmealplanner.com |

sweetener, a general term for non-liquid sweeteners. If you don't have cane sugar, you can use sucanat, date sugar, or maple sugar.

Banana Raisin Bread 75 min, 4 servings - for Day 1 You asked, and asked, and asked again—and we listened! Moist, nutty, banana-y… You're going to love this banana bread.

Get Ready

Ingredients

1. Preheat the oven to 180°C. Line a loaf pan with parchment paper.

4 very ripe bananas

2. PREPARE BATTER In a bowl, combine mashed bananas, plant milk, cider vinegar, and vanilla and mix well. In a larger bowl, combine flour, raisins, sugar, chopped walnuts, baking powder, and salt. Mix well. Stir wet ingredients gently into dry ingredients.

Bring it Together 3. BAKE BREAD Transfer batter to prepared pan and bake until a toothpick inserted into the center comes out clean, about 60 minutes.

mashed (≈1 1 ⁄3 cups) 1⁄

cup unflavored plant milk

1 1⁄3 tablespoons apple cider vinegar 1 1⁄3 tablespoons pure vanilla extract 2 cups whole-wheat flour 1⁄

cup raisins

1⁄

cup cane sugar

1⁄

4 cup walnuts chopped

1 tablespoon baking powder 1⁄

teaspoon sea salt

Recipe Tips Cane Sugar: Cane sugar is an example of a dry

4. SERVE

sweetener, a general term for non-liquid

Let cool before serving.

sweeteners. If you don't have cane sugar, you can

Suggested adult serving: Âź loaf. Store leftover banana bread in an airtight container at room temperature for up to 3 days; alternatively, wrap in plastic wrap, place in a resealable freezer bag, and freeze for up to 2 months. Nutritional analysis per serving: Calories: 440; Fat: 3 g; Saturated fat: 1 g; Carbs: 98 g; Fiber: 11 g; Sugars: 38 g; Protein: 10 g; Sodium: 358 mg This recipe is from forksmealplanner.com | Photo by Green Evi

use sucanat, date sugar, or maple sugar. Unflavored Plant Milk: Plant milk is the term we use to describe the plant-based milk of your choice. Rice, oat, hemp, almond, and soy milk are all varieties of plant milk. Look for unsweetened, unflavored plant milks.

Everyday Fruit Salad 5 min, 2 servings - 2 for Day 2 This fruit salad is made with very common fruits that we typically have on hand and that are usually plentiful year-round. The secret ingredients here? A bit of orange juice and some cinnamon. 1. ASSEMBLE & SERVE In a bowl, combine all fruit. Add orange juice, then sprinkle with cinnamon. Toss gently to combine, then serve. Store any leftover fruit salad in an airtight container in the refrigerator for up to 3 days Nutritional analysis per serving: Calories: 236.5; Fat: 1 g; Saturated fat: 0 g; Carbs: 61 g; Fiber: 10 g; Sugars: 41 g; Protein: 2 g; Sodium: 3 mg; Calcium: 48 mg This recipe is from forksmealplanner.com | Recipe by Dreena Burton. Photo by Green Evi.

Ingredients 1 1⁄2 apples chopped (≈1 1 ⁄2 cups) 1 pear chopped (≈1 cup) 1 orange chopped (≈1 cup) 1 1⁄2 bananas sliced (≈1 cup) 1 tablespoon fresh orange juice (see tip) 1 pinch ground cinnamon

Recipe Tips Use some of the reserved juices from cutting the oranges (or mandarins or grapefruit). As you’re removing the peels, just squeeze and add to the fruit. It will help reduce the oxidation.

Lazy Morning Pancakes 20 min, 2 servings - 2 for Day 2 Make these on the weekend for a relaxed breakfast later in the week! You’ll notice that the batter becomes much thicker as it stands. Add an extra tablespoon of plant milk at a time to thin the mixture as you work through the pancake batches.

Get Ready

Ingredients

1. MAKE BATTER

1⁄

In a bowl, whisk together flours, oats, chia seeds, baking powder, cinnamon, and sea salt. Add plant milk and vanilla and whisk until well blended. Add banana and stir well. Let batter stand for a few minutes while you prepare pan.

1⁄

2. MAKE PANCAKES Heat a nonstick pan over medium-high heat for a few minutes until hot, then reduce heat to medium/medium-low and let rest for a minute. For each pancake, use a ladle to transfer about ¼ cup of batter to pan. Cook until small bubbles form on outer edge and in the center, and pancake starts to look dry on the top. Flip pancakes and lightly cook other side for about a minute.

Bring it Together 3. SERVE Serve warm topped with maple syrup and fruit of your choice.

cup spelt flour

cup oat flour (you can make your own; see tip) 2 2⁄3 tablespoons rolled oats 1 tablespoon chia seeds 1 1⁄2 teaspoons baking powder 1⁄

teaspoon ground cinnamon

1 pinch sea salt 1 cup unflavored plant milk 1⁄

1⁄

teaspoon pure vanilla extract

banana diced

FOR SERVING pure maple syrup (optional) fruit of your choice

(optional) Suggested adult serving: 3 pancakes. Store any leftover pancakes in an airtight container in the freezer for up to two weeks. Pancakes: Reheat in a toaster or in the oven for 5 to 10 minutes.

Recipe Tips Pure Maple Syrup: Maple syrup is boiled down sap from the maple tree. Make sure to purchase “pure maple syrup” (not “pancake syrup,” “table

Nutritional analysis per serving: Calories: 363.5; Fat: 7 g; Saturated fat: 1 g; Trans fat: 0 g; Carbs: 63 g; Fiber: 12 g; Sugars: 7 g; Protein: 13 g; Sodium: 362 mg; Calcium: 569 mg

syrup,” or “maple-flavored syrup,” or even just “maple syrup,” as they contain artificial maple flavor and cane sugar or corn syrup).

This recipe is from forksmealplanner.com | Adapted from Dreena Burton’s recipe in Plant-Powered Families. Photo by Green Evi.

Oat Flour: Make your own oat flour by placing oats in the bowl of your food processor and pulsing the oats until they are ground into a powder-like consistency. 1¼ cups of oats make 1 cup oat flour. Chia Seeds: Look for chia seeds in the natural foods or baking aisles at your grocery store. For most recipes, either ground or whole will work. Unflavored Plant Milk: Plant milk is the term we use to describe the plant-based milk of your choice. Rice, oat, hemp, almond, and soy milk are all varieties of plant milk. Look for unsweetened, unflavored plant milks.

Berry Burst Overnight Oats 5 min, 2 servings - 2 for Day 2 Frozen berries add a boost of flavor and color to overnight oats in this no-fail recipe—perfect for a quick breakfast, mid-afternoon snack, or even an evening treat! Allow several hours to soak the oats if you are making this recipe from start to finish in one day.

Bring it Together

Ingredients

1. MAKE OATS

1 cup rolled oats

In a bowl or jar, combine all ingredients. Cover and chill in the refrigerator overnight (or for several hours if eating as a snack).

180 g frozen raspberries (≈1 cup)

2. SERVE Add more plant milk to thin, if desired. If you’d like, drizzle with additional maple syrup to taste. Store any leftover oats in an airtight container in the refrigerator for up to 1 day. Nutritional analysis per serving: Calories: 276.0; Fat: 5 g; Saturated fat: 1 g; Trans fat: 0 g; Carbs: 52 g; Fiber: 12 g; Sugars: 16 g; Protein: 7 g; Sodium: 88 mg; Calcium: 314 mg This recipe is from forksmealplanner.com | Recipe by Dreena Burton. Photo by Green Evi.

1 cup unflavored plant milk plus more as needed 1 teaspoon chia seeds 2 tablespoons pure maple syrup plus more for serving 1 dash ground cinnamon (or nutmeg) 1 pinch sea salt

Chia Seeds: Look for chia seeds in the natural foods or baking aisles at your grocery store. For most recipes, either ground or whole will work. Unflavored Plant Milk: Plant milk is the term we use to describe the plant-based milk of your choice. Rice, oat, hemp, almond, and soy milk are all varieties of plant milk. Look for unsweetened, unflavored plant milks.

Super Subs 20 min, 2 servings - 2 for Day 2 These game-changing plant-based sandwiches are perfect for the Super Bowl. Go team! 1. SAUTÉ VEGETABLES In a large skillet over medium heat, cook portobellos, bell peppers, onions, and steak seasoning, stirring occasionally, until tender, 5 to 7 minutes. Add water 1 to 2 tablespoons at a time as needed, to keep vegetables from sticking. 2. ASSEMBLE & SERVE Spread hummus on bottom half of baguette. Top with spinach and sautéed vegetables. Spread mustard on top half of the baguette. Sprinkle sandwich with oregano, red wine vinegar, and olives. Add top half of sandwich, then cut whole baguettes in half. Serve with apple wedges. Suggested adult serving: 1 sandwich. Store any leftover subs in an airtight container in the refrigerator for up to 3 days.

Ingredients 1 1⁄2 portobello mushrooms stemmed, gills scraped out, sliced (≈180 g) 1 red or green bell pepper cut into strips (≈240 g) 1⁄

yellow onion

thinly sliced (≈1 ⁄2 cup) 2 teaspoons salt-free steak seasoning 1 whole-grain baguette sliced lengthwise (≈240 g) 1⁄

cup hummus

30 g baby spinach (≈1 1 ⁄3 cups) 2 teaspoons yellow mustard 1 dash dried oregano 1⁄

Nutritional analysis per serving: Calories: 464; Fat: 4 g; Saturated fat: 0 g; Carbs: 99 g; Fiber: 14 g; Sugars: 26 g; Protein: 15 g; Sodium: 674 mg This recipe is from forksmealplanner.com | Photo by Green Evi

4 teaspoon red wine vinegar plus more to taste

1 tablespoon Kalamata olives chopped 2 apples cored & cut into wedges

Recipe Tips Hummus: Be sure to check the label to ensure the hummus does not contain added oils. Look for Engine 2, Oasis, Roots, and Cedars. Salt-Free Steak Seasoning: Mrs. Dash and Frontier are two options.

Chickpea Nibblers 25 min, 2 servings - 2 for Day 2 You’ll probably want to make a double batch of these, as they are perfect for nibbling and packing into school lunches. 1. Preheat the oven to 200°C. Line a baking sheet with parchment paper. 2. BAKE CHICKPEAS Place all ingredients on baking sheet and toss to combine. Bake, tossing chickpeas once or twice, until marinade is almost absorbed, 20 to 25 minutes. Remove chickpeas from heat while they’re still a little moist. These are meant to be tender, not crunchy. Store any leftover chickpeas in an airtight container in the refrigerator for up to 3 days. Chickpeas: If desired, place the chickpeas on a baking sheet and bake at 350°F until heated through, about 5 minutes.

Ingredients 450 g canned garbanzo beans drained & rinsed (≈1 1 ⁄2 cups) 1 tablespoon balsamic vinegar 1 1⁄2 teaspoons low-sodium soy sauce (or tamari or liquid aminos) 3⁄

teaspoon pure maple syrup

Recipe Tips Pure Maple Syrup: Maple syrup is boiled down sap from the maple tree. Make sure to purchase

Nutritional analysis per serving: Calories: 218; Fat: 3 g; Saturated fat: 0 g; Carbs: 37 g; Fiber: 9 g; Sugars: 9 g; Protein: 11 g; Sodium: 552 mg; Calcium: 66 mg

“pure maple syrup” (not “pancake syrup,” “table

This recipe is from forksmealplanner.com | Adapted from Dreena Burton’s recipe

“maple syrup,” as they contain artificial maple

in Plant-Powered Families. Photo by Green Evi.

flavor and cane sugar or corn syrup).

syrup,” or “maple-flavored syrup,” or even just

Banana Muffins 45 min, 2 servings - for Day 2

Get Ready

Ingredients

1. PREPARE GRAIN

2 tablespoons quinoa

Bring quinoa and 1⁄4 cup water to a boil in a saucepan. Reduce heat to low, cover, and simmer for 20 minutes. Remove from heat and let cool; fluff quinoa with a fork.

Bring it Together 2. Preheat oven to 180°C. Line a muffin pan with paper liners. 3. MAKE MUFFINS Combine banana, applesauce, maple syrup, and vanilla in a bowl. Sift oat flour, baking powder, baking soda, salt, and cinnamon in a separate bowl. Make a well in the center of the dry mixture and add wet ingredients. Stir until dry ingredients are just moistened (do not overmix). Fold in quinoa. Spoon batter evenly into cups, and bake until a toothpick inserted into the center of a muffin comes out clean, 20 to 25 minutes. Transfer muffins to a wire rack to let cool, about 20 minutes.

rinsed & drained (≈1 ⁄2 cup cooked) 1 banana mashed (≈1 ⁄2 cup) 1⁄

cup unsweetened applesauce

2 1⁄2 tablespoons pure maple syrup 1 teaspoon pure vanilla extract 1 cup oat flour (you can make your own; see tip) 1 teaspoon baking powder 1⁄

teaspoon baking soda

1⁄

teaspoon sea salt

1⁄

teaspoon ground cinnamon

“maple syrup,” as they contain artificial maple

4. SERVE

flavor and cane sugar or corn syrup).

Serve at room temperature or warmed.

Oat Flour: Make your own oat flour by placing

Store any leftover muffins in an airtight container in the refrigerator for up to 3 days. Baked Desserts: OVEN: Heat in an oven-safe dish for 5 to 7 minutes at 400°F, until heated through. MICROWAVE: Heat in a microwave-safe dish for about 1 minute on high power, until heated through. Nutritional analysis per serving: Calories: 385.5; Fat: 6 g; Saturated fat: 1 g; Carbs: 76 g; Fiber: 6 g; Sugars: 25 g; Protein: 10 g; Sodium: 353 mg; Calcium: 237 mg This recipe is from forksmealplanner.com |

oats in the bowl of your food processor and pulsing the oats until they are ground into a powder-like consistency. 1¼ cups of oats make 1 cup oat flour.

Fruited Brown Rice 10 min, 2 servings - 2 for Day 2 Brown rice gets a delectable makeover when fruit, spices, and tangy mustard dress it up. Allow about 35 minutes extra to prepare the grains if you are making this recipe from start to finish in one day.

Get Ready

Ingredients

1. PREPARE GRAINS

1⁄

In a saucepan over high heat, bring rice and 2⁄3 cup water to a

2 teaspoons red wine vinegar

boil. Reduce heat to low, cover, and simmer for 45 minutes. Remove from heat and let cool; fluff rice with a fork.

3 cup brown rice rinsed & drained (≈1 cup cooked)

1⁄

teaspoon Dijon mustard

1 dash dried thyme

Bring it Together

1 red apple chopped

2. MAKE RICE

2 tablespoons dried cherries chopped

In a nonstick skillet over medium heat, whisk together red wine vinegar, Dijon mustard, and thyme. Add cooked brown rice, apples, and dried cherries. Cook and stir until heated through, about 5 minutes, adding 1 to 2 tablespoons water as needed to prevent sticking. Season with salt and pepper to taste. Suggested adult serving: 1 cup. Store any leftover rice in an airtight container in the refrigerator for up to 3 days.

sea salt freshly ground black pepper

Rice & Vegetables: STOVE: Heat in a saucepan with a few tablespoons of water on medium-high, stirring occasionally, until heated through. OVEN: Heat in an oven-safe dish for about 20 minutes at 350Â°F, until heated through. MICROWAVE: Heat in a microwave-safe dish for about 2 minutes on high power, until heated through.

Nutritional analysis per serving: Calories: 202; Fat: 1 g; Saturated fat: 0 g; Carbs: 46 g; Fiber: 4 g; Sugars: 16 g; Protein: 3 g; Sodium: 181 mg This recipe is from forksmealplanner.com | Photo by Green Evi

Butternut-Pecan Wheat Berry Salad 25 min, 2 servings - 2 for Day 2 Sturdy, nutty wheat berries pair beautifully with kale, sweet and chewy dried cherries, and tender butternut in this nourishing bowl. A maple-orange dressing ties everything together. Allow extra time to prepare the wheat berries if you are making this recipe from start to finish in one day.

Get Ready

Ingredients

1. PREPARE GRAINS

2⁄

Prepare wheat berries according to package instructions. Let cool, then chill in the refrigerator.

rinsed & drained (≈1 1 ⁄3 cups cooked)

cup wheat berries

180 g pre-cut butternut squash diced (≈1 1 ⁄2 cups)

Bring it Together

90 g kale stemmed & torn (≈3 cups)

2. STEAM SQUASH

1⁄

Meanwhile, in a steamer insert set over boiling water, steam squash until tender when pierced with a fork, about 10 minutes. Remove from heat and let cool. 3. MAKE SALAD In a large bowl, toss together kale, steamed squash, cooked wheat berries, dried cherries, and red onions. 4. MAKE DRESSING In a small bowl, whisk together red wine vinegar, orange juice, maple syrup, and Dijon mustard. Taste and adjust seasoning,

3 cup dried cherries coarsely chopped 1⁄

red onion

chopped (≈1 ⁄4 cup) sea salt freshly ground black pepper 2 tablespoons roasted pecans (optional) chopped

FOR THE DRESSING 1 tablespoon red wine vinegar plus more to taste 2 tablespoons orange juice

adding more vinegar and Dijon mustard as desired.

2 tablespoons pure maple syrup

5. SERVE

1 1⁄2 teaspoons Dijon mustard plus more to taste

Drizzle dressing over salad. Season with salt and pepper to taste. Sprinkle with pecans, if desired. Suggested adult serving: 3 cups. Store any leftover salad and dressing in separate airtight containers in the refrigerator for up to 3 days.

Recipe Tips Wheat Berries: Wheat berries are whole, unprocessed kernels of wheat that have an appealingly chewy texture when cooked. If you can't find them, don't worry! You can easily swap

Nutritional analysis per serving: Calories: 500; Fat: 7 g; Saturated fat: 1 g; Carbs: 102 g; Fiber: 15 g; Sugars: 36 g; Protein: 15 g; Sodium: 287 mg

in barley, rye, or farro instead.

This recipe is from forksmealplanner.com | Photo by Green Evi

sap from the maple tree. Make sure to purchase

Crunchy Thai Peanut Quinoa 10 min, 2 servings - 2 for Day 2 Change up your same-same salad routine: A rainbow of colorful produce is tossed with a sprightly lime-peanut dressing for a seriously crunch-tastic salad. Allow a bit of extra time to prepare the grains if you are making this recipe from start to finish in one day.

Get Ready

Ingredients

1. PREPARE GRAINS

1⁄

In a saucepan over high heat, bring quinoa and 1 cup water to a boil. Reduce heat to low, cover, and simmer for 20 minutes. When done, spread on a shallow baking pan to cool. Fluff quinoa with a fork.

rinsed & drained (≈1 1 ⁄2 cups)

cup quinoa

45 g kale stemmed & sliced (≈1 1 ⁄2 cups) 135 g shredded red cabbage (≈1 1 ⁄2 cups)

Bring it Together

90 g sugar snap peas bias-sliced in half (≈1 cup)

2. PREPARE CRUNCHY VEGETABLES

1 carrot

In a large bowl, toss kale, shredded cabbage, sugar snaps, and carrots. 3. PREPARE PEANUT DRESSING In a small bowl, whisk together lime juice, peanut butter, maple syrup, ginger, pepper flakes, and 2 tablespoons water (mixture may appear slightly curdled). 4. MAKE SALAD

cut into matchsticks (≈1 ⁄2 cup) sea salt freshly ground black pepper

FOR THE PEANUT DRESSING 3 tablespoons fresh lime juice 1 1⁄3 tablespoons peanut butter 1 tablespoon pure maple syrup

Add cooked quinoa to crunchy vegetables and drizzle with peanut dressing, tossing to mix. Season with salt and pepper to taste. 5. SERVE Sprinkle with scallions and peanuts. Serve with lime wedges.

1 teaspoon fresh ginger grated 1⁄

teaspoon crushed red pepper flakes

FOR SERVING 2 scallions

Suggested adult serving: 2½ cups. Store any leftover quinoa in an airtight container in the refrigerator for up to 3 days.

(white & green parts) sliced (≈1 ⁄4 cup) 1 tablespoon peanuts crushed 1⁄

Nutritional analysis per serving: Calories: 349; Fat: 10 g; Saturated fat: 1 g; Carbs: 55 g; Fiber: 10 g; Sugars: 13 g; Protein: 14 g; Sodium: 203 mg This recipe is from forksmealplanner.com | Photo by Green Evi

lime cut into wedges 2

Recipe Tips Pure Maple Syrup: Maple syrup is boiled down sap from the maple tree. Make sure to purchase “pure maple syrup” (not “pancake syrup,” “table syrup,” or “maple-flavored syrup,” or even just “maple syrup,” as they contain artificial maple flavor and cane sugar or corn syrup). Fresh Ginger: To keep fresh ginger readily available, buy a few knobs and store them in your freezer, wrapped tightly in plastic wrap. Peel and grate while still frozen and return the unused portion to the freezer.

"Refried" Black Beans 10 min, 2 servings - 2 for Day 2 Throw these quick, comforting beans in tacos, over nachos, or in breakfast scrambles—or just eat them as a side dish. 1. MAKE BEANS In a large skillet over medium heat, combine black beans, lime juice, chili powder, and cumin. Cook and stir until hot.

Ingredients 450 g canned black beans drained & rinsed (≈1 1 ⁄2 cups)

2. FINISH BEANS Using a potato masher, mash beans until nearly smooth. Cook, stirring, for 3 minutes more. Add water 1 to 2 tablespoons at a time as needed, to keep beans from sticking and to help reach desired consistency. Season with salt and pepper to taste. Suggested adult serving: ½ cup. Store any leftover beans in an airtight container in the refrigerator for up to 3 days. Legumes: STOVE: Heat in a saucepan on medium-low, stirring occasionally, until steadily simmering. Add 1 to 2 tablespoons of water if needed to loosen. MICROWAVE: Heat in a microwave-safe dish for about 2 minutes on high power, until heated through. Nutritional analysis per serving: Calories: 158; Fat: 0 g; Saturated fat: 0 g; Carbs: 29 g; Fiber: 10 g; Sugars: 0 g; Protein: 11 g; Sodium: 206 mg

1 tablespoon fresh lime juice 1 teaspoon mild chili powder 1⁄

teaspoon ground cumin

sea salt freshly ground black pepper

This recipe is from forksmealplanner.com | Photo by Green Evi

Oatmeal Casserole 35 min, 2 servings - for Day 3 Oatmeal is our breakfast hero because it is supremely flexible. Here, date-sweetened oatmeal is baked until it’s bubbly—almost like a bread pudding. You can swap in apples for the pear, or golden raisins for the dried cherries. Experiment and find your perfect combo! 1. Preheat the oven to 180°C. 2. MAKE OATMEAL In a saucepan, whisk together 1 1⁄2 cups plant milk and date paste and bring to a boil. Stir in oats, pear, cherries, and cinnamon. Cook, stirring, until bubbly, then cook and stir for 2 minutes more.

Ingredients 1 1⁄2 cups unflavored plant milk 2 tablespoons date paste (you can make your own; see tip) 3⁄

cup rolled oats

3. BAKE OATMEAL

1 pear chopped

Remove from heat and stir in vanilla extract. Season with salt to taste. Pour into 1-quart baking dish. Sprinkle with walnuts, if desired. Bake until bubbly around the edges, 10 to 15 minutes.

1⁄

cup dried cherries

1⁄

teaspoon ground cinnamon

1⁄

teaspoon pure vanilla extract

4. SERVE

sea salt

Let cool slightly. Serve with plant milk, if desired.

1 tablespoon walnuts (optional) chopped

Suggested adult serving: 1½ cups. Store any leftover oatmeal in an airtight container in the refrigerator for up to 3 days. Casserole: STOVE: Heat in a saucepan on medium-low, until heated through. OVEN: Heat in an oven-safe dish for about 20 minutes at 350°F, until heated through. MICROWAVE: Heat in a microwave-safe dish for

FOR SERVING unflavored plant milk (optional)

Recipe Tips

about 2 minutes on high power, until heated through.

Date Paste: Make your own date paste with just dates and water! Soak 1 pound of pitted dates in 1

Nutritional analysis per serving: Calories: 310; Fat: 8 g; Saturated fat: 1 g; Carbs: 58 g; Fiber: 9 g; Sugars: 28 g; Protein: 6 g; Sodium: 327 mg

cup of water overnight or for several hours, until

This recipe is from forksmealplanner.com | Photo by Green Evi

and any remaining soak water to a high-powered

much of the liquid is absorbed. Transfer the dates blender (or food processor), and purĂŠe until completely smooth. You can store the date paste in the refrigerator for several months. Unflavored Plant Milk: Plant milk is the term we use to describe the plant-based milk of your choice. Rice, oat, hemp, almond, and soy milk are all varieties of plant milk. Look for unsweetened, unflavored plant milks.

Fruit Pizza 10 min, 2 servings - 2 for Day 3

Bring it Together

Ingredients

1. MAKE PIZZA

1⁄

Lay watermelon triangles flat on a cutting board. Scatter bananas, blueberries, coconut, dried cranberries, and mint (if using) over watermelon.

4 watermelon sliced crosswise & cut into triangles

1 banana sliced (≈2 ⁄3 cup) 1⁄

cup blueberries

2. SERVE

1 tablespoon unsweetened coconut flakes

Serve immediately or chilled.

1 tablespoon dried cranberries

Store leftover watermelon and toppings in an airtight container in the refrigerator for up to 3 days. Nutritional analysis per serving: Calories: 178.0; Fat: 3 g; Saturated fat: 2 g; Carbs: 42 g; Fiber: 4 g; Sugars: 29 g; Protein: 3 g; Sodium: 8 mg; Calcium: 37 mg This recipe is from forksmealplanner.com | Recipe by Sweet Simple Vegan. Photo by Green Evi.

1 tablespoon fresh mint (optional) chopped