Oatmeal with a variety of toppings OR a piece of fruit (apple orange or banana) with EITHER 2 pieces of whole wheat toast topped with a nut butter of your choosing or a homemade Larabar
8 oz of water
8 oz of water before lunch (I always keep a water bottle handy)
Leftover Kale with Tomato Risotto
8 oz of water
If you're hungry any time throughout the day have an apple or celery with 2 Tbsp of nut butter OR a larabar
8 oz of water before dinner
Leftover Black Bean Veggie Burger (if you have any) crumbled over a Spinach Salad with salsa for dressing (add your choice of fresh veggies to the salad)
8 oz of water
At least 16 oz of water after exercise to rehydrate
For breakfast I had an orange with a Larabar. It was tasty and simple.
Lunch was a plate of the leftover Kale with Tomato Risotto. I love the flavors of it. I want to make it again with some actual Arborio rice though. It’s not the same without some creaminess.
For dinner I was lazy and still had a Black Bean Veggie Burger so I crumbled it over a spinach salad with some salsa. If you don’t have any veggie burgers left, just make a spinach salad with some fresh veggies and either salsa or balsamic vinaigrette.
For exercise I did my shoulder exercises as well as jumped back in on day 3 of the Five Day Workout Plan since it doesn’t involve anything that will bother my shoulder.
I also followed this yoga video for some good stretching. I like the chest stretches since my pecks are tight which is contributing to my shoulder problems.
This is not my original recipe but I have altered it for the Vegan Challenge. It comes from the Superfoods cookbook by Dolores Riccio that I picked up in Portland, OR. It’s super easy and can be made mostly in the microwave!
1/2 pound Kale
One 13-ounce can of vegetable broth
1/2 cup Diced canned tomatoes
2 Tbsp olive oil
1 medium onion, chopped
1 clove garlic, minced
1 cup plus 2 Tbsp Arboria rice or 1 cup white rice
1-2 Tbsp Nutritional Yeast (optional)
Wash kale and cut stems off of the leaves. Fill a large pot halfway with water, bring to boil and blanch the kale for 5 to 8 minutes, until tender. Drain and chop the kale.
Combine the broth and tomatoes in a large skillet and bring the mixture to a boil, then turn down to a low simmer until needed.
In a 3-quart casserole dish, microwave the onion and garlic in the oil on high for 3 minutes, until the onion is soft. Add the rice and stir well to coat it with the flavored oil. Add the hot broth mixture, cover, and microwave on high for 6 to 7 minutes, until boiling. Change the setting to medium and continue to cook for 10 minutes, until rice is just tender and the liquid has absorbed. Blend ii the Nutritional Yeast if desired and stir in the kale, cover and let stand for about 5 minutes before serving.
I used white rice so mine is not as creamy, but you should be able to obtain the creamy consistency that risotto is known for if you use Arboria rice. The starch content in it is what causes the creaminess in the dish. I did not add any Nutritional Yeast to mine because I liked it as is, but if you’d like a little cheesy flavor, go right ahead. And for non-vegans, add 2 Tbsp of grated Parmesan. Enjoy!