Plant Power
Recipes and Tips
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Healthy eating is not as complicated as it may seem. With the
right recipes, it’s easy to make dishes that are not only great
for you, but are also delicious!
There is a scientific consensus that our nutritional choices affect
our health and life expectancy. The Academy of Nutrition and
Dietetics, the U.S. Department of Health, the American Cancer
Society - these and many other institutions have published
position papers that recognize the health benefits of plant-
based diets. Countless studies have proven that a balanced,
plant-based diet is connected to reduced risk of diseases such
as diabetes, obesity, certain types of cancer and cardiovascular
diseases. Additionally, it can help aid in weight loss and balance
type 2 diabetes and high blood pressure.
So, how can we incorporate more plant-based foods into our
daily menu? The recipes in this booklet are a great start, and the
tips on page 16 can help you as well.
Have questions?
The Challenge 22 Team is here to help. Sign up here to try out
plant-based eating for 22 days, with guidance from online
mentors and registered dietitians - for free!
Bon Appetit!
Nataly Shemesh, RD
Challenge 22+
2
Table of Contents
Breakfast
Cranberry Pancakes 4
Tofu Scramble 5
Oatmeal 6
Spreads
White Bean Spread 7
Pea Pesto Spread 8
Stews
Mexican Chili 9
Pad Thai 10
Indian Curry 11
Indian Lentil Soup 12
Spaghetti Bolognese 13
Desserts
Chocolate Cake 14
Apple Cake 15
Plant Power - Nataly’s Tips 16
3
Cranberry Pancakes
3 servings
Ingredients
◦◦ 1 cup whole wheat flour
◦◦ 2.5 tsp baking powder
◦◦ 1 tbsp sugar
◦◦ 1 tbsp canola oil
◦◦ 1.5 cups soy milk
◦◦ ½ cup dried cranberries
◦◦ oil for frying
◦◦ ½ tsp cinnamon (optional)
Photo: Sigal Ben-David
Instructions
1. Mix all the ingredients into a smooth, uniform batter.
2. Lightly oil a frying pan and pour a thin layer of batter into the pan using
a ladle. The recipe should yield 6 large pancakes or 10 small pancakes.
3. Fry each pancake for around 3 minutes on medium heat, until the
pancake is covered in bubbles. Flip over, and fry for 2 more minutes
before transferring to a plate.
4. We suggest serving pancakes with either maple or chocolate syrup.
5. Pancakes can also be made without cranberries, or they can be
substituted with other berries of your choice (fresh or frozen), pieces
of banana or other fresh fruit (strawberries, apple, mango, etc.), or
chocolate chips.
4
Tofu Scramble
1 serving
Photo: Meged Gozani
Ingredients
◦◦ ½ package of tofu
(6 oz)
◦◦ ½ medium onion
◦◦ ¼ cup soy milk /
water
◦◦ 3 tbsp olive oil
◦◦ dash of turmeric
(for color)
◦◦ salt, pepper, and
other seasonings
to taste
Instructions
1. Chop the onion.
2. Mash the tofu with a fork (you can also use a grater or crumble with
your hands).
3. Put the tofu, soy milk, 2 tbsp olive oil and the spices in a bowl. Mix
ingredients and mash the tofu a bit more.
4. Heat the remaining tablespoon olive oil in a frying pan and fry the onion
until golden.
5. Add the mixture from the bowl to the pan and stir while frying, until all
the liquid is dissolved.
5
Oatmeal
2 servings
Photo: Reuven Eilat
Ingredients
◦◦ 1 cup old fashioned
rolled oats
◦◦ 1 cup water
◦◦ 1 cup soy milk (or
other plant-based
milk)
◦◦ 1 tbsp sugar
(brown is better)
◦◦ pinch of cinnamon
◦◦ handful of raisins
◦◦ banana, chopped
into cubes
Instructions
1. In a small saucepan, cook the oats with the water and soy milk on a
medium flame for 10 minutes, stirring so that the mixture doesn’t stick
to the pan.
2. Add sugar, banana and raisins, sprinkle a dash of cinnamon, and cook
for another 2 minutes while stirring.
3. Serve in a deep plate
Suggested variations
◦◦ Dieters can make savory oatmeal - leave out the sugar, fruit and
cinnamon, and add salt to the oats and water mixture (we recommend
adding some nuts to enrich the flavor).
◦◦ Other fruits such as apple, peach, pear or any seasonal fruits can
substitute or be added to the banana.
6
White Bean Spread
3 servings
Ingredients
◦◦ canola oil for frying
◦◦ 1 small onion,
roughly chopped
◦◦ 1 large ripe tomato,
chopped
◦◦ 1 clove garlic
◦◦ 1 cup cooked white
beans, well drained
◦◦ ½ tsp salt
◦◦ ½ tsp pepper
Photo: Reuven Eilat
Instructions
1. Heat oil in a frying pan and fry the onion on high heat until light
golden brown (around 5 minutes)
2. Add tomatoes and stir
3. Crush the garlic, add to the pan and cook for around 5 minutes, until
most of the liquid has evaporated.
4. Put the beans in a bowl, add the vegetables, salt and pepper, and mix
(you can set aside some of the vegetables as a garnish for serving).
5. Blend in a food processor or using a hand blender.
Suggested variations
◦◦ Beans can be replaced with other cooked legumes
◦◦ Quick version: replace the fresh tomato with 2 tablespoons of
crushed tomatoes (not tomato paste); skip the onion and the frying
stage, and add the crushed garlic while blending.
◦◦ We recommend adding fresh herbs: basil, parsley, dill, cilantro or mint.
◦◦ The spread can be made with fried mushrooms and onions instead of
tomatoes.
7
Pea Pesto Spread
5 servings
Ingredients
◦◦ 1 cup fresh parsley
leaves, tightly
packed
◦◦ 1 cup peas
◦◦ ¼ cup walnuts
◦◦ 3 tbsp olive oil
◦◦ 3 cloves garlic
◦◦ juice from 1 lemon
◦◦ ½ tsp salt
Photo: Sigal Ben-David
Instructions
◦◦ Blend all ingredients together in a food processor until smooth or
almost smooth.
Suggested variations
◦◦ Walnuts can be substituted with almonds or pine nuts, and parsley with
cilantro or mint.
◦◦ Instead of peas, you can use mung beans that have been soaked in
water overnight, and then cooked for about 15 minutes.
◦◦ The pesto can be served as a spread on bread or in a sandwich, or as a
sauce for pasta or gnocchi.
8
Mexican Chili
4 servings
Photo: Sigal Ben-David
Ingredients
◦◦ 1 onion
◦◦ 14 oz pumpkin
◦◦ 1 tbsp canola oil
◦◦ 2 cups corn kernels
◦◦ 2 cups cooked red
beans
◦◦ 1 tbsp hot paprika
◦◦ 1 tsp salt
◦◦ 1 tsp cumin
◦◦ 2 tomatoes
◦◦ 1 avocado
◦◦ parsley / cilantro
Instructions
1. Chop the onion; chop the pumpkin into cubes; Add the oil and fry and
fry in a deep frying pan for 5 minutes.
2. Add beans and corn, season with salt, paprika and cumin.
3. Chop the tomatoes and add to the pan. Cook for 15 minutes in a
covered pot; uncover and cook for 5 more minutes, until the pumpkin is
soft and the mixture has thickened.
4. Serve with small cubes of avocado and parsley or cilantro.
Tips suggested variations
◦◦ Pumpkin can be replaced with carrots or butternut squash.
◦◦ The red beans can be replaced with black beans.
◦◦ The chili can be served in a burrito or in a roasted sweet potato.
9
Pad Thai
4 servings
Ingredients
◦◦ 7 oz thin rice noodles
◦◦ ¼ cup soy sauce
◦◦ ½ tsp ground ginger
◦◦ 1 tsp sugar
◦◦ 10 oz tofu
◦◦ 1 tbsp canola oil
◦◦ 1 quarter of a purple
cabbage, cut into strips
◦◦ 2 carrots, grated
◦◦ 3 cloves garlic, thinly
sliced
◦◦ 1.5 cups mung bean
sprouts
◦◦ 2 scallions
◦◦ 1½ oz shelled peanuts
Photo: Sigal Ben-David (½ cup)
Instructions
1. Soak rice noodles in boiling water for 5 minutes, drain and transfer to a bowl.
2. Mix the soy sauce, ginger and sugar or date syrup
3. Cut tofu into cubes and marinate in the soy sauce mixture for 3 minutes.
4. Remove tofu from the marinade, and pour the rest of the marinade onto the
noodles. Heat oil in a deep frying pan, and stir-fry the tofu cubes over high
heat for 5 minutes until they turn golden brown. Transfer to the bowl with
the noodles.
5. Stir-fry the vegetables over high heat without oil for 3 minutes. Lower the
heat, add mung bean sprouts, stir, and combine the mixture to the noodles
and tofu.
6. Chop the scallions, break the peanuts into halves, and sprinkle them onto
each serving.
Suggested variations
◦◦ Bean thread noodles or wheat noodles may be used instead of rice
noodles, or alternatively, the dish may be served on a bed of rice
(preferably brown).
10
Indian Curry
4 servings
Ingredients
◦◦ 1 leek
◦◦ 2 small zucchini
◦◦ half of a small
cauliflower
◦◦ 1 tbsp canola oil
◦◦ 1 cup boiling water
◦◦ 1.5 cups peas
◦◦ 1.5 tsp curry powder
◦◦ 1 tsp salt
◦◦ ¾ cup cashews
(unroasted)
◦◦ ½ cup coconut milk
◦◦ 1 cup cilantro /
parsley leaves
Photo: Sigal Ben-David
Instructions
1. Slice the leek (white part only) and zucchini, cut cauliflower into small
florets. Add the oil in a deep frying pan and fry the vegetables for 3
minutes.
2. Add a cup of boiling water and cook uncovered on a high flame for
about 10 minutes, until most of the water has evaporated.
3. Add the peas, spices, cashew, coconut milk and cilantro, stir and cook
on low heat for about 5 minutes.
Suggested variations
◦◦ The curry is best served on a bed of brown basmati rice.
◦◦ Onion can be used instead of leek.
◦◦ Peas can be replaced with cooked green lentils.
◦◦ The coconut milk can be replaced with 3½ oz (¼ cup) of tomato paste.
11
Indian Lentil Soup
3 servings
Ingredients
◦◦ 1 cup red lentils
◦◦ 5 cups water
◦◦ canola oil for frying
◦◦ 1 large onion
◦◦ 1 large tomato
◦◦ 1 tsp salt
◦◦ 1 tsp sweet paprika
◦◦ 1 tsp curry powder
◦◦ ½ tsp turmeric
◦◦ ¼ tsp black pepper
◦◦ 3 cloves garlic,
crushed
◦◦ 1 lemon, juiced
◦◦ ½ cup chopped
cilantro
Photo: Sigal Ben-David
Instructions
1. Place lentils in a covered pot with 5 cups of water and bring to a boil.
Reduce heat and cook for 15 more minutes.
2. Meanwhile, chop the onion and tomato, add the oil in a pan and fry with
spices while stirring for 5 minutes.
3. Add the pan mixture into the pot, add the cilantro, garlic and lemon
juice, and stir.
Suggested variations
◦◦ The cilantro can be replaced with parsley
◦◦ Cumin can be used instead of turmeric.
◦◦ The amount of water can be reduced to 3 cups, and the soup can be
served as a stew over a bed of rice.
12
Spaghetti Bolognese
3 servings
Ingredients
◦◦ 9 oz spaghetti - whole
wheat recommended
◦◦ 1 onion
◦◦ 3 cloves garlic
◦◦ 2 tbsp canola oil
◦◦ 2 tomatoes
◦◦ 1 tbsp sweet paprika
◦◦ 1 tbsp dried or 1 bunch
fresh oregano/basil
◦◦ salt and pepper to taste
◦◦ ⅔ cup soy granules
(TVP)
◦◦ 1 cup boiling water
◦◦ 3½ oz (¼ cup) tomato
Photo: Sigal Ben-David paste
Instructions
1. Cook spaghetti according to instructions and drain.
2. Meanwhile, chop the onion and garlic. Add oil to a pan and fry the onion
for 4 minutes, add the garlic, and cook for another minute.
3. Chop the tomatoes, add to the pan, stir and fry for another 3 minutes.
Add spices to the pan and stir for half a minute.
4. Add soy granules, tomato paste and a cup of boiling water and stir for
another few minutes until mixture is combined well.
5. Pour sauce over each plate of spaghetti.
Suggested variations
◦◦ The TVP granules can either be replaced with minced meat substitute, or
with cooked black lentils (and add less water).
◦◦ The Bolognese sauce can also be used to make meatballs. Use only half a
cup of water and add a cup of breadcrumbs after cooking. Stir, form into
patties and fry until browned on each side.
13
Chocolate Cake
Ingredients
◦◦ 3 cups flour
◦◦ ½ cup cocoa powder
◦◦ 2 cups sugar
◦◦ 2 tsp baking soda
◦◦ 2 cups water
◦◦ pinch of salt
◦◦ 2 tsp vanilla extract
◦◦ 2 tbsp lemon juice or
vinegar
◦◦ ⅔ cup canola oil
Frosting
◦◦ 2 tbsp cocoa
◦◦ 2 tbsp oil
◦◦ 6 tbsp maple syrup
◦◦ 6 tbsp peanut butter
Photo: Sigal Ben-David ◦◦ 1 tsp vanilla extract
Instructions
1. Combine the flour, cocoa, sugar, salt and baking soda.
2. Add the water, oil, lemon juice and vanilla extract and mix until mixture
is uniform and smooth.
3. Pour into a greased round baking pan and bake in the oven at medium
heat (around 300°F) for about 40 minutes.
4. Mix the frosting ingredients until smooth and uniform, and spread onto
the cake after baking.
Suggested variations
◦◦ After the cake has cooled, we recommend using a vegetable peeler to
grate bittersweet chocolate over the top.
◦◦ We recommend adding 1 cup of chocolate chips to the batter.
◦◦ To make a coffee cake, replace the cocoa powder with instant coffee
powder.
◦◦ For muffins, use half the batter for a pan of 8 muffins, and bake for 20
minutes. 14
Apple Cake
Yields 1 large loaf pan or 2 small loaf pans
Ingredients
Photo: Nofar Yaari
◦◦ 1 large apple
◦◦ 1½ cups flour
◦◦ ¾ tsp baking soda
◦◦ ¾ cup sugar
◦◦ 1 tsp cinnamon
◦◦ 1 cup soy milk
◦◦ ½ tsp vanilla extract
◦◦ ⅓ cup canola oil
◦◦ 2 tbsp apple cider
vinegar (or other
vinegar)
Topping
◦◦ a few teaspoons of
sugar
◦◦ a dash of cinnamon
Instructions
1. Heat oven to 350°-380°F
2. Peel the apple and cut into small cubes (no larger than 0.4 in x 0.2 in,
otherwise the cubes will sink to the bottom of the cake).
3. Sift the flour into a bowl. Add the baking soda, sugar, and cinnamon,
and mix thoroughly.
4. Add soy milk, vanilla extract and oil, and mix until the flour is almost
completely integrated.
5. Add vinegar and mix until the batter becomes lighter and expands
slightly.
6. Add the apple cubes and stir them into the batter.
7. Immediately transfer to greased pan, sprinkle cinnamon and sugar on
top, and bake for about 25 minutes or until the top turns golden brown,
and a toothpick comes out clean.
15
Plant Power - Nataly’s Tips
1. Keep processed foods to a minimum: Try to base as much of your diet
as possible on whole, unprocessed, plant-based foods. Choose whole
grains, which are rich in fiber, lower in calories, more nutritious and
more filling. Keep processed sweets and snacks to a minimum.
2. Don’t skimp on legumes: Beans and other legumes (lentils, chickpeas,
peas, tofu and more) are one of the best things in a plant based diet.
Filled with fiber and other nutrients, they are also low-calorie. They're
beneficial in balancing blood glucose levels and they can keep you
feeling full for a while.
3. How to get protein? Easy! Plant-based protein can be found mainly in
legumes, but it is also "hiding" in almost everything we eat. One cup of
cooked lentils contains more protein than 2 eggs (0.6 oz) and provides
30% and 37% of the daily protein requirements for men and women,
respectively. Our bodies require only moderate amounts of protein:
children need about 0.7-1.2 oz per day on average, and teenagers
and adults need about 1.7-2.5 oz on average. Most of the population
consumes twice this amount.
4. Eat at the table - not at your computer: Studies have shown that
eating mindlessly while working or watching TV can easily lead to
overeating. If you feel the need to snack on something while working at
your computer of watching TV, choose fresh vegetables or fruit.
5. Eat Soyfoods: Soy is a special, healthy legume that's packed with high-
quality protein, vitamins and minerals. There are plenty of products
made of soy, such as edamame, soy milk, tofu, tempeh, TVP and
more. Soy is considered safe throughout the entire cycle of life – from
childhood to old age – as part of a balanced diet. Soy does not appear
to have adverse effects on sexual maturity and development, male
reproduction or breast size. Actually, research shows that a moderate
intake of traditional soy foods may lower the risk of prostate cancer in
men and of breast cancer development and recurrence in women.
6. Try something new: Once a week, try having a vegetable, fruit or
legume you haven't tasted in the past year. You just might surprise
yourself! How many times have we heard ourselves say we don't like
a certain food, only to be surprised later? Keep an open mind, try
new foods and allow yourself to taste the same foods in different
combinations and variations.
16
Ready for a challenge?
Join thousands of participants for a 22-day vegan
experience, and receive amazing recipes, personalized
advice and guidance from registered dietitians.
"My mind was working overtime, I was so worried. What was I
going to eat? How would I make it work? How would I manage
without my favorite foods? The Challenge introduced me to
delicious dishes I never knew existed. I started cooking more and
I’m totally enjoying it!”
Yarden Segal,
Challenge 22 graduate
17
