5 day vegan meal plan

#ISSUE 79#
Fast & Fresh
PLANT BASED DIET
Video Recipes
DR JOEL FUHRMAN MD
THE THREE STEPS TO AMAZING HEALTH
5 DAY VEGAN MEAL PLAN
contributors
Adam Guthrie
Founder and CEO of I Feel Good. Adam is a chef who
has helped thousands of people to make the transition
to a whole food plant based vegan diet through cooking
demonstration, cooking classes and the i feel good meal
plans.
Roo Guthrie
Organic permaculture back yard gardener and mum of
two vegetarian daughters. Roo grows amazing food for
her family and has given hundreds of families peace of
mind and support as they make a transition to a vegan
diet.
Dr Joel Fuhrman MD
Joel Fuhrman, M.D. is a board-certified family physician,
New York Times best-selling author and nutritional
researcher who specializes in preventing and reversing
disease through nutritional and natural methods. Dr.
Fuhrman’s #1 New York Times best-selling book, ‘Eat to
Live’, has sold over 1,000,000 copies.
Welcome!
We are so excited that you’re stepping
into the world of whole food
plant-based cooking.
These are quick and easy everyday
meals that taste great are affordable
and solve that-
It is delicious, nutritious, simple and
quick to prepare food.
“What’s for dinner?” dilemma.
This style of cooking is something
we truly love and believe in, and it’s
something I think you will love too. It’s
about fresh, seasonal, organic produce,
mostly grown in your backyard, that is
unrefined and in its whole form – just
the way nature intended. It’s perfect for
busy people like you and me who have
compassion for animals, care about their
health, and who want to do something
about improving the environment.
The most exciting thing of all is that
most of the dishes only take 30 minutes
or less to cook.
Have a happy and enjoyable
day!
Adam and Roo x
ifeelgood.com.au
contents
Monday
Tuesday
Pumpkin & Pesto Spaghetti
Cauliflower & Pea Soup
Thursday
Friday
Dr Joel Fuhrman MD
Raw Carrot Noodle Salad
Brown Rice Cakes with Salad
Video: The Three Steps To
Massaman Curry
& Tomato Relish
Wednesday
Incredible Health
ifeelgood.com.au
Massaman Curry
ifeelgood.com.au
Watch and Learn Video:
Massaman Curry
“This curry is
so warming and sweet
with a hint of spice.”
ifeelgood.com.au
Massaman Curry
Ingredients:
Method:
(Serves 4)
Dice one onion and two tomatoes. Cut the carrot into 3cm pieces.
1 Onion
Cut the sweet potato into 3cm cubes. Peel and chop ¼ pumpkin
2 Tomatoes
into 4cm cubes.
1 Carrot
In a heated wok, add the diced onion and saute until browned.
1 Small sweet potato
(Leave out the oil and use water if you prefer to.) Add ¼ cup
2 Tsp red Chilli paste
of water and stir fry for a few seconds to deglaze the pan. Add
1 Tbsp Malaysian style
the tomato, the chilli paste and the curry powder and stir until
curry paste
fragrant. Add one cup of water, one and a half cups of coconut
1 ¼ Cups water
milk, four tablespoons of soy sauce, two tablespoons of sugar, the
1 ½ Tins Coconut milk
chopped pumpkin, the sweet potato and carrot and mix well. Cook
4 Tbsp soy sauce or
until the sweet potato, carrot and pumpkin are soft and the sauce
Tamari
has reduced and thickened. Add a squeeze of lime and sprinkle
2 Tbsp raw sugar
coriander leaves on top. Serve with cooked brown rice.
¼ Pumpkin
1 Lime
1 Handful fresh
coriander
Cooked brown rice to
serve
ifeelgood.com.au
Pumpkin & Pesto
Spaghetti
ifeelgood.com.au
Watch and Learn Video:
Pumpkin & Pesto Spaghetti
“A delicious pasta dinner with
lots of energy for life!”
ifeelgood.com.au
Pumpkin & Pesto Spaghetti
Ingredients:
Method:
(Serves 4)
Preheat the oven to 400ºF (200ºC)
1/2 Butternut pumpkin
Peel and cut half a butternut pumpkin into small pieces. Spread the pieces
1 Handful spinach leaves
onto a baking tray and season with salt and pepper. Place into pre-heated
1 Bunch basil
oven at 200ºC (400ºF). Finely chop two cups of spinach and set aside.
1 Cup of pine nuts
Remove the leaves from a large handful of basil. Measure one cup of pine
3 Garlic cloves
nuts. Crush three cloves of garlic. Grate the skin from one lemon. Place one
1 Lemon
teaspoon of nutritional yeast into a bowl. Open one packet of wholemeal
1 Tsp nutritional yeast
spaghetti. Add the spaghetti to rapidly boiling water and cook for 10 minutes or
1 Tsp salt
until al dente.
1 x 500gm packet wholemeal
To make the pesto: Add the basil leaves and pine nuts to a food processor.
spaghetti
Add the zest of one lemon. Add three crushed garlic cloves. Add ½ cup of
water and blend to a smooth paste. Drain the spaghetti and mix with pesto.
Add the spinach and stir through. Remove the pumpkin from the oven and mix
through the pasta. Add nutritional yeast and salt to taste. Stir and serve.
ifeelgood.com.au
Cauliflower
& Pea Soup
.
ifeelgood.com.au
Watch and Learn Video:
Cauliflower & Pea Soup
“What about making a
double batch for
your lunch tomorrow?”
ifeelgood.com.au
Cauliflower & Pea Soup
Ingredients:
Method:
1 Onion
Chop one onion and one medium sized cauliflower and place into a
1 Medium cauliflower
saucepan. Remove the leaves from one rosemary sprig and one thyme sprig
1 Rosemary sprig
and add to the pot. Add a tablespoon of fresh oregano leaves. Add 500g of
1 Thyme sprig
frozen peas. Add six cups of stock. Place the saucepan onto a high heat,
1 Tbsp fresh oregano
cover with a lid and bring to the boil. When it is boiling, remove the pot
leaves
from the heat, add the cooked vegetables to a blender and puree. Pour the
500g Frozen peas
pureed soup back into a pot, stir well and taste for seasoning. Then serve.
6 Cups of vegetable stock
Salt and pepper to taste
ifeelgood.com.au
Raw Carrot
Noodle Salad
ifeelgood.com.au
Watch and Learn Video:
Raw Carrot Noodle Salad
“Make this raw salad your
main meal and you will enjoy the
feeling of nourishment and lightness.”
ifeelgood.com.au
Raw Carrot Noodle Salad
Ingredients:
(Serves 4)
1 Cup basil leaves
½ Cup of parsley
2 Cloves of garlic
2 Tablespoons nutritional yeast
¼ Cup of cashew nuts
The juice of ½ a lemon
½ Avocado
salt to taste
1 Carrot
¼ Head of broccoli
2 Lebanese cucumbers
1 Celery stick
1 Red capsicum
1 Cup of sun-dried tomatoes
A few basil leaves to serve.
Method:
To make the dressing: Place one cup of basil leaves, half a cup of parsley
and two cloves of garlic into the blender. Add two tablespoons of nutritional
yeast, quarter of a cup of cashew nuts, the juice from half a lemon and one
cup of water and then blend. Add half an avocado and a pinch of salt and
blend, then set aside. For the salad: Place a carrot in a vegetable ‘spiralizer’
to make noodles or peel long strips of carrot with a vegetable peeler to make
ribbon noodles. Place the carrot spirals into a bowl. Break the broccoli into
small florets and place into the bowl. Cut two lebanese cucumbers into small
bite size pieces. Cut one celery stick into a small dice, finely dice one red
capsicum and place into the bowl. Slice half an avocado into small pieces.
Finely chop one cup of sun-dried tomatoes. Add all of the chopped
ingredients into a bowl and toss the salad. Add the avocado dressing and
mix well. Top with some basil leaves and serve.
ifeelgood.com.au
Brown Rice Cakes with Salad
& Tomato Relish
ifeelgood.com.au
Watch and Learn Video:
Brown Rice Cakes with
Salad & Tomato Relish
“These rice cakes are great to
enjoy in burgers too.”
ifeelgood.com.au
Brown Rice Cakes
with Salad
& Tomato Relish
Ingredients:
(Serves 4)
Method:
2 Carrots
Grate one carrot. Grate one zucchini. Peel one corn cob and cut off the kernels.
1 Zucchini
1 Corn cob
½ Cup green beans
1 Bunch fresh parsley
½ Cup walnuts
3 Cups cooked brown rice
1 Cup besan flour
(chickpea flour)
Preheat the oven to 400ºF (200ºC)
Remove the ends from a handful of beans, then chop the beans into small
pieces. Finely chop one bunch of parsley. Crush ½ cup of walnuts within a cloth
with a rolling pin.
To cook:
Into a large bowl, place three cups cooked brown rice. Add the grated carrot
and zucchini, corn, beans and chopped parsley. Add one cup of besan flour.
Add the spices and ¼ a cup of sesame seeds. Add ½ a cup of walnuts. Add ¼
a cup of soy sauce. Mix ingredients well by hand. Add salt and pepper to taste
and mix through. With wet hands divide into eight patties and place on baking
tray. Place into a pre-heated oven 400ºF (200ºC) for 20 to 30 minutes, turning
after 10 to 15 minutes.
Meanwhile make the salad.
Place handful of baby spinach leaves into a salad bowl. Peel and cut the
avocado into small pieces and add to the salad leaves. Slice the capsicum and
add to the bowl. Finely slice the ½ fennel bulb. Squeeze the juice of one lemon
and season with salt and pepper. Mix the salad well and set aside.
Serve the rice cakes with a tomato relish and the salad.
Weekly Shopping List - Issue 79
Fresh Produce
2 Onions
5 Garlic cloves
2 Tomatoes
1 Sweet potato
1 Medium Cauliflower
1¼ Butternut pumpkin
1 Capsicum
1 Handful spinach leaves
1 Bunch basil
1 Avocado
4 Carrots
¼ Head of broccoli
2 Lebanese cucumbers
1 Red capsicum
1 Zucchini
1 Corn cob
½ Cup green beans
1 Bunch fresh parsley
1 Handful fresh coriander
1 Small bunch basil
1 Avocado
1 Handful baby spinach
½ Fennel bulb
1 Rosemary sprig
1 Thyme sprig
1 Tbsp fresh oregano leaves
4 lemons
1 Lime
Pantry Items
Tomato relish (Pre-prepared)
2 Tsp red chilli paste
1 Tbsp Malaysian style
curry paste
2 Tins coconut milk
½ Cup soy sauce or Tamari
2 Tbsp raw sugar
1 Cup of pine nuts
3 Tsp nutritional yeast
¼ Cup of cashew nuts
1 Cup of sun-dried tomatoes
½ Cup walnuts
1 Cup besan/chickpea flour
¼ Cup sesame seeds
1 x 500gm packet
wholemeal spaghetti
1 Tbsp vegetable stock powder
1 Cup soy milk
1 Tsp paprika
¼ Tsp turmeric
½ Tsp cumin
1 Tsp curry powder
½ Tsp ground coriander
Salt and pepper to taste
5 Cups cooked brown rice
Freezer Items
500g Frozen peas
Three Steps To Incredible Health
http://www.drfuhrman.com/
Dr Joel Furhman MD
THE MORE NUTRIENT-DENSE FOOD YOU EAT, THE LESS YOU
CRAVE FAT, SWEETS, AND HIGH-CALORIC FOODS.
VIDEO - THREE STEPS TO INCREDIBLE HEALTH WITH DR JOEL FUHRMAN
HAILED A “MEDICAL BREAKTHROUGH” BY DR. MEHMET OZ, EAT TO LIVE OFFERS A HIGHLY EFFECTIVE,
SCIENTIFICALLY PROVEN WAY TO LOSE WEIGHT QUICKLY. THE KEY TO DR. JOEL FUHRMAN’S REVOLUTIONARY
SIX-WEEK PLAN IS SIMPLE: HEALTH = NUTRIENTS / CALORIES. WHEN THE RATIO OF NUTRIENTS TO CALORIES IN
THE FOOD YOU EAT IS HIGH, YOU LOSE WEIGHT. THE MORE NUTRIENT-DENSE FOOD YOU EAT, THE LESS YOU CRAVE
FAT, SWEETS, AND HIGH-CALORIC FOODS.
Eat to Live
By Dr Joel Fuhrman
The Amazing Nutrient-Rich Program for Fast and Sustained Weight Loss
This is a book that will let you live longer, reduce your need for medications, and improve your health
dramatically. It is a book that will change the way you want to eat. Most importantly, if you follow the
Eat To Live™ diet, you will lose weight faster than you ever thought possible.
The Eat To Live 2011 revised edition includes updated scientific research supporting Dr. Fuhrman’s
revolutionary six-week plan and a brand new chapter highlighting Dr. Fuhrman’s discovery of toxic
hunger and the role of food addiction in weight issues. This new chapter provides novel and
important insights into weight gain. It explains how and why eating the wrong foods causes toxic
hunger and the desire to over consume calories; whereas a diet of high micronutrient quality causes
true hunger which decreases the sensations leading to food cravings and overeating behaviors. It
instructs readers on how to leave behind the discomfort of toxic hunger, cravings,
and addictions to unhealthy foods.
To Get a Copy
of The Book
Click Here
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VIDEO AND
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PHOTOGRAPHY
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and Roo Guthrie
Adam Adam
Guthrie
Adam Guthrie and Roo Guthrie
Greg Twemlow
Greg Twemlow
I FEEL GOOD PTY LTD
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