Kickstart the World Recipe Booklet

This online e-recipe booklet promises an exciting culinary journey through PCRMs 21Day Vegan Kickstart program. Try traditional and authentic recipes from Latin America,
India, China, Japan, and the U.S.

Table of Contents
Recipes from the Spanish Kickstart Program
Fruit Salad with Chia and Amaranth 1
Tomatillo Sauce (Salsa Verde) 2
Nopalitos y Granitos (Cactus and grains) 3
Stuffed Chile Relleno Peppers 4
Tofu Tacos 5
Recipes from the Indian Kickstart Program
Navratan Kurma 6
Punjabi Rajma 7
Chickpeas with Gravy (Chole) 8
Uttapam Sambhar 9
Mint Biryani with Roasted Mushrooms 10
Recipes from the Chinese Kickstart Program
Pumpkin and Tomato Soup 11
Ma Po Tofu 12
Meat Balls 13
Stuffed Buns 14
Summer Rolls 15
Recipes from the Japanese Kickstart Program
Somen Japanese Noodles 16
Nori Rolls 17
Seaweed Tofu Burgers 18
Ginger Noodles 19
Miso Soup with Shiitake Mushrooms 20
Recipes from the English Kickstart Program
Tempeh Sloppy Joes 21
Balsamic Zucchini Sandwiches 22
Barbeque-Style Portobellos 23
Zippy Yams and Bok Choy 24
Hearty Chili Mac 25

Spanish Kickstart Recipes

Fruit Salad with Chia and Amaranth
Makes 4 servings

Amaranth is a delicious, protein-filled grain. For this recipe, you will need to pop the amaranth, which is a
lot like popping popcorn! To pop your amaranth, heat a pan over medium-high, drop 1-2 tablespoons of
amaranth in the pan, cover it, and shake above the flame until it pops. In 10 to 15 seconds you are done
with your first batch.
3 slice seeded papaya
1 nectarine
1
3 slice cantaloupe
1 bunch of green or red seedless grapes
1 seedless Valencia orange
1 gala apple
1 mango
1 banana, sliced
cup popped amaranth
2 tablespoons chia seeds
2 tablespoons sliced almonds
1

Chop all fruit in chunks (except banana) and mix well. Sprinkle with the sliced almonds, chia seeds, and
popped amaranth, mixing again to make sure all fruit is coated. Top with sliced bananas.
Per serving (1/4 of recipe): Calories: 241 Total fat: 4g Saturated fat: 0.5g Calories from fat:
13% Cholesterol: 0 mg Protein: 5g Carbohydrate: 53g
Sugar: 37g Fiber: 8g Sodium:
13 mg Calcium: 82 mg Iron:
2 mg Vitamin C: 88 mg Beta
Carotene: 1648 mcg Vitamin E:
2mg
Source: Gloria Huerta

Physicians Committee for Responsible Medicine www.21daykickstart.org

Spanish Kickstart Recipes

Tomatillo Sauce (Salsa Verde)
Makes about 2 cups

Tomatillos start out tart, but once theyre stewed or roasted, the natural sugar in the fruit develops, striking a
nice balance in the sauce. You can use this as a dipping salsa instead of a cooking salsa if you omit most
of the water in the recipe.
1 yellow onion, diced
3 cloves garlic, minced
8 large tomatillos, papery husks removed and cut in half
cup water
1
8 teaspoon salt
teaspoon ground cumin
3 tablespoons chopped fresh cilantro
Juice of 2 limes (optional)
Over medium-high heat, saut the onion until it is lightly browned. Reduce the heat to medium. Add the
garlic and saut for one more minute. Add the tomatillos, water, salt, and cumin. Simmer until the tomatillos
have turned into a rough sauce. Remove from the heat and add the cilantro and optional lime juice.
As a short cut, add all the ingredients to the pot at once and simmer until the tomatillos have softened and
turned into a sauce. You wont get the caramelized onion flavor, but youll be done with the sauce in about
5 minutes plus however long it takes you to cut up the ingredients.
For the gourmet touch, leave the tomatillos in their husks and add all the ingredients to a baking dish, including the water. Cover the dish and roast the ingredients at 400 degrees F for about 20 minutes. Puree
them in a blender or mash them with a potato masher for a rougher texture.
Per 1-cup serving: Calories: 76 Protein: 2g Carbohydrate: 14g Sugar: 6g Total fat: 2g Calories from fat: 18% Fiber: 5g
Sodium: 109 mg
Source: 21-Day Weight Loss Kickstart by Neal Barnard, M.D.; Recipe by Jason Wyrick of the Vegan Culinary Experience.

Physicians Committee for Responsible Medicine www.21daykickstart.org

Spanish Kickstart Recipes

Nopalitos y Granitos (Cactus and grains)
Makes 4 servings

This traditional dish calls for Tequesquite, which is a mineral salt used as a leavening for tamales, and in this
case, it is used to preserve the green color of the nopales (cactus paddles).
1 cups Kamut or Barley* (may substitute for whole wheat, unhulled)
5 cups water
4 cactus leaves/paddles, cleaned and de-splintered (they sell cactus already cleaned, chopped or with
the leaf intact)
2 cups water
4 pinches of Tequesquite
1 small box of cherry tomatoes, cut in half
1 small red onion, finely chopped
3 garlic cloves, finely chopped
1 cup of precooked corn (can be frozen, or low sodium canned)
2 cups of cooked black beans
1 bunch of cilantro, finely chopped
1 large lime
Presoak the Kamut the day before. If you did not have time to do so, no problem.
Cook the Kamut, if not previously soaked, in 5 cups of boiling water, with a pinch of Tequesquite. Set to low,
cover, and cook for 90 minutes. Drain and rinse in cold water.
Finely dice the cactus and add to 2 cups of boiling water with 3 pinches of Tequesquite. Cook for approximately 5 to 7 minutes. Drain and rinse in cold water. NOTE: You can also just eat them raw and bypass
the cooking.
Mix all ingredients together, and squeeze the juice of the lime over the ingredients. Mix well. Enjoy as a
salad, all by itself, on baked tortillas, or as a filling for Chiles rellenos. May garnish with a slice of avocado.
*May add finely chopped serrano peppers or a teaspoon of crushed chili.
No salt was added, because the Tequesquite is a mineral which is already salty to taste.
If Tequesquite is not available, you can omit. Season to taste with garlic salt if you like.
Per serving (1/4 of recipe): Calories: 422 Total fat: 3g Saturated fat: 0.3g Calories from fat: 5% Cholesterol: 0 mg Protein:
20g Carbohydrate: 87g Sugar: 11g Fiber: 19g Sodium: 411 mg Calcium: 187 mg Iron: 6 mg Vitamin C: 23 mg Beta
Carotene: 667 mcg Vitamin E: 1mg
Source: Gloria Huerta

Physicians Committee for Responsible Medicine www.21daykickstart.org

Spanish Kickstart Recipes

Stuffed Chile Relleno Peppers
Makes 5 servings

A poblano pepper is a mild pepper that originally comes from the state of Puebla, Mexico. When this pepper is
dried, it is called chile ancho. By removing the cheese, this recipe is a less traditional version of chile rellenos, but
it is much more healthful.
5 poblano peppers
1 cup black beans, mashed, or a can of refried beans
4 large tomatoes, chopped
onion, chopped
2 cloves garlic, minced
teaspoon oregano
1
8 tsp salt
tsp black pepper
cup water
2 cups non-dairy milk
1 tablespoon apple cider vinegar
1 cup flour
1
3 cup cornstarch
1 tablespoon onion powder
1 teaspoon garlic powder
1 tablespoon paprika
1 tablespoon oregano
1 tablespoon nutritional yeast (optional)
Salt and pepper to taste
Holding the chiles with tongs, turn stove top burner onto low flame and begin to roast chiles directly over fire or on
a flat roasting pan and rotate them around until the skin begins to turn dark and fall off. Once the skin begins to fall
off, transfer to a plastic bag and leave to sweat for removing the skin more easily. Once cooled, make an incision
along the chile and remove seeds and veins carefully to avoid breaking the chili. Place ground beans in chili and
close securing with a toothpick.
In a small bowl, mix nondairy milk with vinegar and let stand for 5 minutes. In a separate bowl, combine dry ingredients and slowly add the liquid, stirring until the consistency is thin, like syrup, not a thick sauce. If necessary, add
more nondairy milk.
Take the stuffed chile relleno, dip first in flour and then the combined mixture above. Place in baking dish and put
in the oven preheated to 425 degrees for 2535 minutes or until golden brown.
While the chili is in the oven, grind the onion, garlic, and tomatoes in a blender or food processor. Strain the mixture,
and place in hot pan. Add salt, oregano, and pepper. Add water slowly until desired consistency.
Serve the sauce over the peppers, place peppers in the pan with the sauce and leave for a few minutes to absorb
the flavor.
* Modify quantities and heat to taste.
Per serving (1/5 of recipe): Calories: 337 Total fat: 3g Saturated fat: 0.4g Calories from fat: 7% Cholesterol: 0 mg Protein:
12g Carbohydrate: 68g Sugar: 12g Fiber: 9g Sodium: 399mg Calcium: 201mg Iron: 5 mg Vitamin C: 107mg Beta
Carotene: 1320mcg Vitamin E: 2mg
Source: Maite Sancho

Physicians Committee for Responsible Medicine www.21daykickstart.org

Spanish Kickstart Recipes

Tofu Tacos
Makes 6 tacos

These tacos may be made with fresh or frozen tofu. Freezing tofu gives it a chewy texture somewhat like ground
beef. To freeze tofu, place it in its package in the freezer. To thaw, place the package in the refrigerator. Once
thawed, remove the tofu from its package and squeeze
out the excess water.
cup water
1 small onion, chopped
small bell pepper, seeded and diced (optional)
pound firm tofu, crumbled (about 1 cup)
1 tablespoon chili powder
1 tablespoon nutritional yeast (optional)
1 teaspoon garlic powder
teaspoon ground cumin
teaspoon dried oregano
1 tablespoon soy sauce
cup tomato sauce
6 corn tortillas
12 cups shredded lettuce
2 green onions, chopped
cup chopped tomato
1
3 cup salsa
avocado, sliced (optional)
Heat water in a non-stick skillet. Add onion and bell pepper, if using, and cook over high heat, stirring often,
2 to 3 minutes.
Add tofu, chili powder, nutritional yeast (if using), garlic powder, cumin, oregano, and soy sauce. Reduce
heat to medium and cook 3 minutes, stirring often.
Add tomato sauce and cook over low heat until mixture is fairly dry, 3 to 5 minutes.
Heat a tortilla in a heavy dry skillet, turning it from side to side until soft and pliable. Place a small amount of
tofu mixture in the center, then fold tortilla in half and remove from heat. Garnish with lettuce, green onions,
tomato, salsa, and avocado, if using. Repeat with remaining tortillas.
Per taco: Calories: 118 Fat: 4.1 g Saturated Fat: 0.7 g Calories from Fat: 31.4% Cholesterol: 0 mg Protein: 5.7 g
Carbohydrates: 16.9 g Sugar: 2.8 g Fiber: 3.2 g Sodium: 321 mg Calcium: 116 mg Iron: 1.6 mg Vitamin C: 10 mg
Beta Carotene: 371 mcg Vitamin E: 1.1 mg
Source: Healthy Eating for Life for Women by Kristine Kieswer; recipe by Jennifer Raymond, M.S., R.D.

Physicians Committee for Responsible Medicine www.21daykickstart.org

Indian Kickstart Recipes

Navratan Kurma
Makes 6 1-cup servings

This traditional dish, from the Moghuls period gets its name Navratan (meaning nine gems), from the many
vegetables, nuts, and seeds used in it. Using soy yogurt and cashews gives this dish a healthful low-fat,
cholesterol-free makeover. Serve it with hot chapati and rice.
cup raw cashew nuts, soaked in about cup (125 milliliters) of water for about half an hour
3 cups chopped mixed vegetables (for example: carrots, potatoes, cauliflower, green beans)
1 medium onion, chopped coarsely
2 garlic cloves
1-inch (2.5 centimeters) piece peeled ginger
1 or 2 green chilies, seeded (optional)
1 teaspoon poppy seeds (optional)
teaspoon turmeric
1 tablespoon garam masala (spice mix)
2 cardamom pods
2 medium tomatoes, chopped
cup plain soy yogurt (if not available, substitute cup blended tofu with 1 tablespoon (15 ml) of lemon
juice)
salt, to taste (optional)
cup raisins
3 tablespoons finely chopped fresh cilantro, for garnish
Take cashews soaked in water, drain, and set soaking water aside. Place cashews in a blender and grind
them into a fairly smooth paste. Add a little water, if needed, to make cashews into a paste. Steam mixed
vegetables until tender.
Place onion, garlic, ginger, chilies, and poppy seeds (if using) in a food processor to create a coarse paste
or mince them. Add paste to a nonstick, heavy steel, or cast iron pan and saut until the mixture becomes
fragrant or until it just begins to brown a bit.
Add the turmeric, garam masala, and cardamom, and stir. Then add tomatoes and cook, stirring, until tomatoes break down, approximately 3 minutes. Add soy yogurt and stir, letting the paste cook for another 2
to 3 minutes. Add salt, if using.
Add cooked vegetables, raisins, and cashew paste,
mixing well. When the gravy comes to a boil, turn down
the heat and simmer on a low flame for another 5 minutes for the flavors to incorporate. Garnish with cilantro.
Per serving (1/6 of recipe): Calories: 113 Fat: 3.2 g Saturated Fat:
0.5 g Calories from Fat: 24.3% Cholesterol: 0 mg Protein: 3.5
g Carbohydrates: 19.5 g Sugar: 7.7 g Fiber: 2.7 g Sodium:
23 mg Calcium: 67 mg Iron: 2 mg Vitamin C: 22 mg Beta
Carotene: 1415 mcg Vitamin E: 0.6 mg
Recipe by Nandita Shah

Physicians Committee for Responsible Medicine www.21daykickstart.org

Indian Kickstart Recipes

Punjabi Rajma
Serves 46

A popular dish from the northern state of

Punjab, Rajma, the Hindi name for red kidney
beans, is high in protein and a good source
of fiber. It is traditionally served with chapati.
1 cup red kidney beans, soaked overnight
2 bay leaves
1 medium onion finely chopped
1 teaspoon grated ginger
34 garlic cloves chopped
1 teaspoon chili powder
tablespoon coriander powder
teaspoon turmeric powder
1 teaspoon cumin powder
3 medium sized tomatoes, chopped
teaspoon garam masala (spice mix) powder
1 tablespoon chopped fresh cilantro
Salt to taste
Cook beans with five cups of water in a pressure cooker for 1520 minutes or till completely cooked.
Add tomatoes, bay leaves, and onion in a deep non-stick pan and stir it for 10 min.
Add ginger and garlic and continue stirring for another 5 minutes. As there is no oil, you may have to add 2
tablespoons of water if ingredients start sticking in the pan.
Add chili, coriander, turmeric and cumin powder and stir. Then add salt, cooked beans, and boiling water
and mix. Cook on low heat for 15 minutes, continue stirring in between. Adjust the salt according to taste
and add garam masala powder. Cook for five more minutes. Garnish with fresh cilantro and serve hot with
steamed rice.
Calories: 125 Fat: 1 g Saturated Fat: 0.1 g Calories from Fat: 6.5 Cholesterol: 0 mg Protein: 7.4 Carbohydrates: 23.8
g Sugar: 4 g Fiber: 6.6 g Sodium: 58 mg Calcium: 60 mg Iron: 2.7 mg Vitamin C: 32 mg Beta Carotene: 611 mcg
Vitamin E: 0.8 mg
Recipe by Arwa Hussain

Physicians Committee for Responsible Medicine www.21daykickstart.org

Indian Kickstart Recipes

Chickpeas with Gravy (Chole)
Serves 4

Chole is the Hindi name for this chickpea- based dish. It is the most favored recipe from Indian cuisine and
is nutritious and a cinch to prepare. Garam masala, an Indian spice mixture, can be found in an international
grocery store, though many natural food markets carry it.
2 cups cooked chickpeas
cup chopped onions
2 large garlic cloves
1 cup fresh tomato puree
teaspoon turmeric powder
1 teaspoon red pepper powder
2 teaspoons coriander powder
2 teaspoons cinnamon powder
2 teaspoons garam masala (spice mix) or substitute with chole masala
2 cups water
Salt to taste
Steam-fry the onions and garlic in a hot pan on medium heat. Add all the spices except garam masala
and tomato puree. Stir for 5 minutes. Add precooked chickpeas, garam masala, salt and water. Stir nicely
mashing some chickpeas into gravy, and cover with lid. Cook for 20 minutes on medium-low heat until all
flavors blend. Serve with rice or roti.
To give this recipe a sweet and sour flavor, you can add tamarind chutney.
Per serving ( of recipe): Calories:
177 Fat: 3 g Saturated Fat: 0.3 g
Calories from Fat: 12% Cholesterol:
0 mg Protein: 9g Carbohydrates:
32 g Sugar: 8 g Fiber: 9 g Sodium: 179 mg Calcium: 85 mg Iron:
4 mg Vitamin C: 11 mg Beta Carotene: 315 mcg Vitamin E: 2 mg
Adapted from Suruchi Mishra

Physicians Committee for Responsible Medicine www.21daykickstart.org

Indian Kickstart Recipes

Uttapam Sambhar
Serves 4

A traditional oil-free delight from south India.

For Uttapam:
2 cups rice
2 cups urad dal (white lentil)
Salt
For topping:
2 medium sized finely chopped onions
2 cups finely chopped capsicum (green bell peppers), cilantro leaves, cabbage (if you prefer)
1 medium sized chopped tomato
1 slitted green chili finely chopped
Soak rice and dal separately for at least 4 hours. Drain and grind rice and dal separately, using a little water, to make a smooth
paste. Mix them in a deep vessel. Cover and keep the batter to ferment for a minimum of six to eight hours in a warm place.
Place the batter in a bowl, add salt, and add water to get the consistency of paste.
Heat a non-stick tawa (skillet) on medium flame. Put a ladle full of batter and spread thickly. Sprinkle on onion, capsicum, coriander leaves, tomatoes etc., and sprinkle a little water all around to keep it from sticking. Cover and cook on medium heat till both
sides of uttapam are baked and it starts detaching from the pan. Serve hot with hot Sambhar (see the recipe below) or tomato
ketchup.
For Sambhar:
2 cups split red gram (tuvar dal)
teaspoon turmeric powder (haldi)
3 dry whole red chilies
2 teaspoons Sambhar masala powder (easily available at any Indian grocery store)
2 teaspoons mustard seeds
1 teaspoon cumin seeds
1 teaspoon fennel seeds
12 teaspoons tamarind paste or to taste
1 cup vegetables washed and chopped (you can use tomatoes, green peas, capsicum [green pepper], brinjal [eggplant].)
Green chilies to taste
Few curry leaves (easily available at any Indian grocery store)
Salt to taste
12 cups water
Soak tuvar dal for hour. Cook it in a pressure cooker along with turmeric powder, salt, and 4 cups of water on medium
flame. After boiling for 20 minutes, turn off the heat.
Take a non-stick pan and add cumin seeds, mustard seeds, fennel seeds, curry leaves, dry whole red chilies, sliced tomatoes,
salt, and all other chopped vegetables, sambhar powder and cup water. Cover the pan and let it cook for five minutes.
,
You should not overcook this seasoning because later you will also cook this with dal.
Add the seasoning with dal in the pressure cooker and add 12 cups of water to get soup-like consistency. Put this mixture on
low flame again for 5 minutes.
Sambhar is ready to be served with dosa, idli, or uttapam.
Per serving ( of recipe): Calories: 1048 Fat: 4 g Saturated Fat: 1 g Calories from Fat: 3% Cholesterol: 0 mg Protein:
58g Carbohydrates: 200 g Sugar: 8 g Fiber: 35 g Sodium: 327 mg Calcium: 181 mg Iron: 23 mg Vitamin C: 75 mg
Beta Carotene: 595 mcg Vitamin E: 1 mg
Recipe by Munira Ali

Physicians Committee for Responsible Medicine www.21daykickstart.org

Indian Kickstart Recipes

Mint Biryani with Roasted Mushrooms
Serves 2

Mint Biryani is a rice dish with a combination of spices and mushrooms flavored with mint leaves. With the cardamom pods,
cinnamon sticks, and fresh mint, the aroma will fill your home well before this satisfying dish fills your stomach!
For the rice:
1 cups white or brown basmati or other long-grain rice
4 cloves
4 pods of green cardamom
2, 1-inch (2.5 centimeters) pieces of cinnamon
3 cups (.75 liter) water (3 cups if using brown rice) for rice, cup (60 milliliters) water for mint paste
For the mushrooms:
1 pound of white button mushrooms or crimini mushrooms (or a meatier mushroom like portabella or shiitake)
teaspoon turmeric
teaspoon red chili powder
Salt to taste
For the mint paste:
1 cup mint leaves (1 cups if using brown rice)
1-inch (2.5 centimeters) piece of ginger, minced
45 cloves garlic, minced
2 hot green chilies, minced
1
3 cup soft tofu (you can use soy yogurt as a substitute)
1 tablespoon (15 milliliters) lemon juice
cup (60 milliliters) water
1 medium onion, sliced
1 tomato, diced
teaspoon turmeric
1 heaping tablespoon of garam masala (spice mix)
Preheat the oven to 175 degrees C or 350 degrees F. Heat a deep pan. Add the cardamom, cinnamon, and cloves. When they
sputter, add the rice and stir for a minute, until the grains start to turn opaque.
Add the water, and bring to a boil. Cover, lower the heat to low, and simmer for 15 minutes. If using brown rice, once the water
comes to a boil, cover the saucepan with a tight lid and bake in a preheated 350-degree-F oven for 50 minutes. Let stand for at
least 10 minutes.
Meanwhile, thinly slice the mushrooms. Spray oil on the baking sheet and toss the mushrooms with teaspoon of turmeric,
red chili powder, and salt. Roast in the 350 degree F oven for about 20 minutes or until the mushrooms are tender and begin to
caramelize but are not burned.
(Tip: If you dont have mushrooms around, potatoes are also great. Cut them into thick fingers and follow the rest of the instructions, adding a few more minutes in the oven for the potatoes to cook and turn golden-brown.)
In a blender, add and grind: mint, ginger, garlic, green chilies, tofu, lemon juice, and water. If using brown rice, add 1 teaspoon
more of the garam masala and another green chili, or to taste.
For the final step, heat a large saucepan. Saut onion until it turns golden-brown. Add tomato, teaspoon turmeric, and garam
masala. Stir and let cook until the tomatoes are tender. Add the mint paste and stir and cook for about 10 minutes on medium
heat. Add salt to taste. Now carefully add the rice to the mint, using a light touch so as to not crush the grains. Using a fork, mix
the rice and the mint paste.
Cover and cook for another 2 minutes on a very low flame. Sprinkle the roasted mushrooms on top and serve.
Per serving ( of recipe): Calories: 661 Fat: 4 g Saturated Fat: 1 g Calories from Fat: 5% Cholesterol: 0 mg Protein: 19g Carbohydrates: 143 g Sugar: 10 g Fiber: 13 g Sodium: 195 mg Calcium: 230 mg Iron: 13 mg Vitamin C: 120 mg Beta Carotene: 990
mcg Vitamin E: 3 mg
Recipe by Vaishali Honawar

10

Physicians Committee for Responsible Medicine www.21daykickstart.org

Chinese Kickstart Recipes

Pumpkin and Tomato Soup
Serves 2

A quick and easy way to prepare a healthy soup

before your meal. Pumpkin and apple combine
here for plenty of fiber.
There is no added seasoning in this delicious
soup.
10 ounces cherry/grape tomatoes
1 small pumpkin pulped and cubed
1 carrot cubed
1 Fuji apple peeled and cubed
3 cups water
3 oyster mushrooms
Add water to sauce pan with carrot and bring to a
boil. Reduce heat to a simmer for 3 minutes. Add
pumpkin, bring to boil, simmer for 7 minutes. Add
tomatoes, mushrooms, and apple, bring to a boil,
reduce heat and simmer for a final 10 minutes.
Per 2 cup serving: Calories: 178 Fat: 1.5g Saturated Fat:
0.1g Calories from Fat: 7.0% Cholesterol: 0 mg Protein: 9.8 g Carbohydrates: 39.3 g Sugar: 20.3 g Fiber:
10.9 g Sodium: 86 mg Calcium: 64 mg Iron: 4.1 mg
Vitamin C: 27.2 mg Beta Carotene: 5448 mcg Vitamin
E: 2 mg

Physicians Committee for Responsible Medicine www.21daykickstart.org

Chinese Kickstart Recipes

Ma Po Tofu
Serves 2

Ma Po Tofu is a traditional spicy dish from the Sichuan province in China. This stir-fry recipe is easy to
prepare with loads of flavor. For more exotic ingredients like hot broad bean paste, visit your closest international or Asian market.
2 cloves garlic minced
1 slice ginger minced
1 pound regular tofu, cut into -inch cubes
1 cup green bell pepper, cut into small pieces
1 cup red bell pepper, cut into small pieces
1 green onion chopped
2 tablespoon soy sauce
1 tablespoon hot broad bean paste
1 tablespoon cornstarch
veggie broth
water
Stir-fry garlic and ginger with cup veggie
broth until fragrant. Add cup water, soy
sauce, broad bean paste, green and red
pepper, mix thoroughly and cook for half a
minute. Add tofu, mix for half a minute. Premix cornstarch with 2 tablespoons water, add
to tofu. Mix and cook until thickened. Sprinkle with chopped green onions. Serve over
brown rice.
Per serving: Calories: 358 Fat: 18.5 g Saturated
Fat: 1.8 g Calories from Fat: 43.3% Cholesterol: 0
mg Protein: 33.1 g Carbohydrates: 22.6 g Sugar:
7.1 g Fiber: 4.9 g Sodium: 919 mg Calcium: 559
mg Iron: 6.7 mg Vitamin C: 159 mg Beta Carotene: 1652 mcg Vitamin E: 1.3 mg

12

Physicians Committee for Responsible Medicine www.21daykickstart.org

Chinese Kickstart Recipes

Meat Balls
Makes 12 balls

This meat-free take on traditional

meatballs has a crisp texture perfect
for an appetizer or part of a meal. Its
also packed with protein.
1 cup radishes, shredded into short
pieces
1 cup carrots, shredded into short
pieces
8 ounces tofu fresh skin, if not
fresh, boil at low heat until
tender
8 ounces regular tofu, smashed
6 ounces bean vermicelli boiled
until soft, cut into inch strips
1 tablespoon mushroom seasoning (or 5 black mushrooms, soaked overnight, rinsed, and minced)
Salt to taste
White pepper powder to taste
4 tablespoons gluten powder or corn starch
Sauce:
2 green onions, finely sliced
2 tablespoons soy sauce
1 tablespoon brown sugar
2 tablespoons balsamic vinegar
2 tablespoons corn starch
3 tablespoons water
Mix all ingredients in a large bowl; add salt and white pepper powder to taste. Add gluten powder or corn
starch (gluten powder makes it more chewy) while mixing, until ingredients reach the desired dryness. Make
small balls or cylinders with hand and arrange on a plate.
Steam at high heat for 10 to 15 minutes; set aside. Mix water, cornstarch, soy sauce, brown sugar, balsamic vinegar and green onion in a bowl. Heat saucepan and pour in the cornstarch mix. Stir until mixture
becomes translucent and thickens. Pour over streamed vegan meat balls and serve.
Per 4-ball serving: Calories: 562 Fat: 13.5 g Saturated Fat: 1.4 g Calories from Fat: 20% Cholesterol: 0 mg Protein:
31.7 g Carbohydrates: 82 g Sugar: 11.2 g Fiber: 6.3 g Sodium: 669 mg Calcium: 404 mg Iron: 6.7 mg Vitamin C:
11.6 mg Beta Carotene: 4138 mcg Vitamin E: 0.5 mg

Physicians Committee for Responsible Medicine www.21daykickstart.org

13

Chinese Kickstart Recipes

Stuffed Buns
Makes 6 buns

Loaded with vegetable protein, this example of

Shanghai cuisine is famous for its stuffing and flavor.
If youd like, you can substitute your favorite lentil for
the TVP. Aniseeds are a dried star-shaped fruit of anise. Allspice is a dried berry-like spice that is similar
to black pepper. Both can be found in Asian markets.
8 ounces TVP (Textured Vegetable Protein) soaked,
washed, squeeze dried
onion, chopped
1 tablespoon ginger, minced
1 clove garlic, minced
2 green onions
5 cilantro stems, minced
2 aniseeds
8 allspice
soy sauce to taste or 1 tablespoon mushroom
seasoning
In a sauce pan, use high heat to saut allspice and aniseeds until fragrant, add cup water, wait 5-10
seconds, remove aniseeds and allspice. Add onion, ginger, and garlic and saut for 20 seconds. Add TVP,
soy sauce, and half a cup water, cook until no more liquid is left. Add mushroom seasoning and cilantro,
mix and set aside. Stuff the mixture between halved buns and serve.
Per serving (1 buns filling): Calories: 66 Fat: 0.6 g Saturated Fat: 0.1 g Calories from Fat: 7.8% Cholesterol: 0mg Protein:
13 g Carbohydrates: 2.7 g Sugar: 0.5 g Fiber: 0.9 g Sodium: 157 mg Calcium: 36 mg Iron: 2.8 mg Vitamin C: 2.3
mg Beta Carotene: 108 mcg Vitamin E: 0.1 mg

Buns
You can purchase premade steamed buns in a Chinese or International market or you can make your
own following the directions below.
4 cups all-purpose flour
1 cups water
2 teaspoon Active Dry Yeast (Red Star brand)
1 teaspoon sugar
Mix yeast, water, and sugar. Add flour, mix well, and knead thoroughly into a dough. Leave dough
covered at room temperature for 2 hours to allow the dough to rise. Knead dough thoroughly, adding
a small amount of flour to prevent sticking. Cut dough into 12 equal-sized mini doughs, and cover
for 10 minutes. Boil 6 cups water in a steaming pot, and cover steaming tray with a piece of cheese
cloth. Transfer mini doughs onto the tray, cover, and steam at high heat for 20 minutes.

14

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Chinese Kickstart Recipes

Summer Rolls
Makes 6 rolls

This satisfying summer roll is perfect for a light dinner. It is served with a hot and savory dipping sauce. You
can really make this dish your own by adding other veggies such as fresh peppers, and carrots. Rolling
these up can be a fun family activity.
6 sheets of rice paper
8 ounces rice noodles (medium thickness), cooked
8 lettuce leaves
12 basil/mint leaves
6 stems of cilantro, cut into small pieces
12 gardein strips
3 ounces dried flavored tofu or baked seitan
small cabbage, shredded
cucumber cut into large strips
Dipping sauce:
5 tablespoons soy sauce
1 clove garlic, minced
1 cube of fermented bean curd (fermented tofu), mashed
teaspoon mushroom seasoning, or to taste
1 teaspoon hot pepper sauce (optional)
1 teaspoon lime juice (optional)
Wet rice paper with cold water and lay on the plate. Put lettuce leaf on first, then other ingredients. Wrap up
and serve with dipping sauce.
Per 2-roll serving: Calories: 337 Fat:
4.1 g Saturated Fat: 0.5 g Calories
from Fat: 10.3% Cholesterol: 0 mg
Protein: 25.3 g Carbohydrates: 53 g
Sugar: 5.1 g Fiber: 6.7 g Sodium:
493 mg Calcium: 438 mg Iron: 6.6
mg Vitamin C: 143.1 mg Beta Carotene: 10844 mcg Vitamin E: 0.8 mg

Physicians Committee for Responsible Medicine www.21daykickstart.org

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Japanese Kickstart Recipes

Somen Japanese Noodles
Makes 3 servings

Japanese somen noodles are made of wheat flour and are characteristically thin. Eating this dish with chop
sticks will round out the authentic Japanese experience!
1 8-ounce package Japanese somen noodles
2 tablespoons soy sauce or tamari
3 tablespoons rice vinegar
water or vegetable broth (if needed)
3 green onions, chopped
1 zucchini, sliced
2 cups shredded napa cabbage
2 cups sliced brown mushrooms
1 12.3-ounce package firm low-fat silken tofu, sliced
vegetable oil spray
2 tablespoons agave nectar
Cook noodles according to package instructions. Drain, rinse, and set aside in a large bowl.
Preheat a large skillet over medium heat. Mist pan with a little vegetable oil spray and add tofu. Cook until
golden on both sides. Remove tofu and set aside. In the same skillet, saut mushrooms, cabbage, zucchini, and green onions until tender. Add a little water or vegetable broth to prevent sticking, if needed. Add
tofu and veggies to noodles.
In a small bowl, combine vinegar, soy sauce or tamari, and agave nectar. Pour over noodles and toss.
Per serving (1/3 of recipe): Calories: 457 Fat: 3.2 g Saturated
Fat: 0.6 g Calories from Fat: 6% Cholesterol: 0 mg Protein:
22.4 g Carbohydrates: 84.3 g Sugar: 11.7 g Fiber: 6.6 g
Sodium: 713 mg Calcium: 122 mg Iron: 5.4 mg Vitamin C:
16.6 mg Beta Carotene: 528 mcg Vitamin E: 0.4 mg
Source: Isis Israel, Cancer Project Educational Alliance Partner, Saladmaster Senior Dealer

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Physicians Committee for Responsible Medicine www.21daykickstart.org

Japanese Kickstart Recipes

Nori Rolls

Makes 6 servings

Nori Rolls can be eaten like burritos

or cut into slices and arranged on a
platter for a more elegant presentation. Serve with pickled ginger and
wasabi (very hot horseradish sauce)
if desired.
1 cup dry short-grain brown rice
teaspoon salt
3 cups water
cup seasoned rice vinegar
3 sheets nori
carrot, julienned or grated
cup thinly sliced cucumber
1 block baked tofu, cut in thin strips
avocado, sliced
1 green onion, sliced
Combine brown rice with salt and water in a saucepan. Cover and simmer until rice is very soft and all water
has been absorbed, about 1 hour. Remove from heat and stir in vinegar. Set aside until cool.
To assemble rolls, place a sheet of nori on a cloth napkin or bamboo sushi mat. Spread with about 34 cup
of cooled rice in a thin, even layer, leaving a 1-inch band along top of sheet uncovered.
Arrange small amounts of carrot, cucumber, tofu, avocado, and green onion on the rice. Hold filling ingredients in place with your fingertips, and use your thumbs to lift the bottom edge of the napkin or mat, so that
the edge of the nori nearest you is lifted over to meet the top edge. Moisten top edge with water and use it
as a flap to seal the roll. Use your hands to gently shape the roll, then let it sit on its seam to seal.
Per roll: Calories: 229 Fat: 7.4 g Saturated Fat: 1.1 g Calories from Fat: 28.9% Cholesterol: 0 mg Protein: 10.9 g
Carbohydrates: 32.2 g Sugar: 4.5 g Fiber: 5.4 g Sodium: 438 mg Calcium: 97 mg Iron: 2.1 mg Vitamin C: 2.7 mg
Beta Carotene: 644 mcg Vitamin E: 0.4 mg
Source: Healthy Eating for Life for Women by Kristine Kieswer; recipe by Jennifer Raymond, M.S., R.D.

Physicians Committee for Responsible Medicine www.21daykickstart.org

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Japanese Kickstart Recipes

Seaweed Tofu Burgers
Makes 10 to 12 burgers

Seaweed is a major staple in Japanese

cuisine and is a rich source of iodine. This
is a fun spin on traditional veggie burgers.
25 ounces extra-firm tofu
1 ounce dried hijiki seaweed
2024 slices bread
2 medium potatoes
cup water
4 green onions, finely chopped
1 medium carrot, finely chopped
3 shiitake mushrooms, finely chopped
2 teaspoons soy sauce
2 tablespoons miso
1 pinch salt
1 pinch black pepper
11 cup bread crumbs
1 chopped lettuce
1 alfalfa sprouts
1 teriyaki or soy sauce
Place tofu on a plate. Put another plate on top and place in the refrigerator for 1 to 3 hours to drain the water out of
the tofu.
Preheat oven to 375 degrees F.
Soak hijiki in water for 20 minutes.
Boil potatoes until just tender, about 30 minutes, then slice..
Heat water in a skillet. Add green onions, carrot, and mushrooms and lightly fry. Add soy sauce.
Put tofu in a food processor and blend with miso, salt, and black pepper. Add potato and blend slightly, so the potato
mixes but doesnt lose its form.
Place the tofu mixture in a bowl and stir in hijiki, onions, carrot, and mushrooms. Divide into 10 to 12 balls. Mix each
with about 2 tablespoons bread crumbs, mold into burger shapes, and lightly fry in a non-stick skillet on both sides.
Place burgers on a baking sheet and bake for 10 minutes.
Warm the bread.
To assemble sandwiches, place burgers on bread, add lettuce and sprouts, and sprinkle with teriyaki or soy sauce.
Per burger: Calories: 303 Fat: 8.1 g Saturated Fat: 1.1 g Calories from Fat: 24% Cholesterol: 0 mg Protein: 14.8 g
Carbohydrates: 46 g Sugar: 4.2 g Fiber: 5 g Sodium: 747 mg Calcium: 250 mg Iron: 5.2 mg Vitamin C: 8.2 mg Beta
Carotene: 1068 mcg Vitamin E: 0.5 mg
Source: The Great 844 Store Caf, Kyoto City, Japan. Published in Best in the World II, Jennifer Keller, R.D., editor.

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Physicians Committee for Responsible Medicine www.21daykickstart.org

Japanese Kickstart Recipes

Ginger Noodles

Makes 4 1-cup servings

These exotic-tasting noodles are surprisingly easy to prepare. Soba noodles are made from buckwheat flour
and are sold in natural food stores and Asian markets.
1 8-ounce package soba noodles
3 tablespoons seasoned rice vinegar
3 tablespoons reduced-sodium soy sauce
2 teaspoons finely chopped fresh ginger
2 garlic cloves, minced
1 jalapeno pepper, finely chopped
2 green onions, finely chopped, including tops
cup chopped fresh cilantro (optional)
Cook noodles in boiling water according to package directions. When tender,
drain and rinse. Mix vinegar, soy sauce,
ginger, garlic, jalapeno pepper, green
onions, and cilantro, if using, then pour
over cooked noodles and toss to mix.
Per 1-cup serving: Calories: 211 Fat: 0.8 g
Saturated Fat: 0.2 g Calories from Fat: 3.6%
Cholesterol: 0 mg Protein: 8.8 g Carbohydrates: 45.2 g Sugar: 5.2 g Fiber: 4.5 g
Sodium: 581 mg Calcium: 32 mg Iron: 1.9
mg Vitamin C: 3.5 mg Beta Carotene: 48
mcg Vitamin E: 0.5 mg
Source: Healthy Eating for Life to Prevent and Treat
Cancer by Vesanto Melina, M.S., R.D.; recipe by
Jennifer Raymond, M.S., R.D.

Physicians Committee for Responsible Medicine www.21daykickstart.org

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Japanese Kickstart Recipes

Miso Soup with Shiitake Mushrooms
Makes 6 servings

Miso, also known as soybean paste, is a traditional Japanese food. It is most commonly used for making
miso soup, which is served with every meal in Japan. There are different types of miso, each with a distinct
and characteristic flavor. This recipe uses white miso, which has a mellow, slightly sweet flavor. Miso is available at natural food stores and Asian markets; it can also be purchased online. The shiitake mushrooms in
this soup add vitamin D, an important nutrient for cancer prevention.
5 cups vegetable broth
1 ounce dried shiitake mushrooms
pound firm tofu, cut into 1/4-inch cubes
1 sheet nori, cut into 1-inch squares
23 teaspoons grated fresh ginger
2 cups small broccoli florets
1 cup julienned or grated carrot
34 tablespoons white miso
Pour the broth into a large pot, bring to a boil, then remove from the heat. Add the mushrooms, cover, and
let stand for 20 minutes, or until the mushrooms have softened. Remove the mushrooms from the broth with
a slotted spoon. Cut off and discard the mushroom stems. Thinly slice the caps and set aside.
Add the tofu, nori, and ginger to the broth. Bring to a simmer and cook for 3 minutes. Add the mushrooms,
broccoli, and carrot. Cover and simmer for 1 minute, just until the broccoli turns bright green. Transfer 1
cup of the broth to a measuring cup and stir in the miso with a fork until it is completely dissolved. Pour the
dissolved miso into the soup and stir until it is well incorporated.
Stored in a covered container in the refrigerator, Miso Soup with Shiitake Mushrooms will keep for up to 3
days.
Note: Do not boil the soup after the miso has been added, as high heat will destroy the beneficial enzymes
in the miso.
Per serving: Calories: 92 Fat: 2.8 g Saturated Fat: 0.4 g Calories from Fat: 27.2% Cholesterol: 0 mg Protein: 6.5 g
Carbohydrates: 12.8 g Sugar: 5.9 g Fiber: 2.8 g Sodium: 1167 mg Calcium: 92 mg Iron: 1.4 mg Vitamin C: 13.4 mg
Beta Carotene: 2314 mcg Vitamin E: 0.8 mg
Source: The Survivors Handbook: Eating Right for Cancer Survival by Neal D. Barnard, M.D. and Jennifer Reilly, R.D.

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Physicians Committee for Responsible Medicine www.21daykickstart.org

English Kickstart Recipes

Tempeh Sloppy Joes
Makes 4 servings

Everyone needs a good Sloppy Joe

recipe. This recipe will have you catching every bite before it falls on your
plate or the floor.
1 cup water, divided
1 small onion, chopped
1 green bell pepper, seeded and
chopped
1 8-ounce package tempeh, crumbled into small pieces
1 8-ounce can tomato sauce
2 tablespoons ketchup
1 tablespoon agave nectar
1 tablespoon apple cider vinegar
1 tablespoon vegan Worcestershire sauce
2 teaspoons prepared mustard
teaspoon garlic powder
4 multigrain hamburger buns
Heat cup water in a skillet. Add onion and bell pepper and saut until cooked through. Add remaining
cup water and tempeh. Saut for 5 to 7 minutes, until the tempeh is well done.
Add tomato sauce, ketchup, agave nectar, vinegar, Worcestershire sauce, mustard, and garlic powder and
cook for 15 minutes.
Serve on buns.
I didnt know that: You can substitute faux meat crumbles, textured vegetable protein (TVP), or even lentils
in this recipe.
Per serving: Calories: 273 Fat: 7.9 g Saturated fat: 1.6 g Calories from fat: 24.5% Cholesterol: 0 mg Protein: 17.6 g
Carbohydrate: 36.6 g Sugar: 14.4 g Fiber: 6.3 g Sodium: 666 mg Calcium: 143 mg Iron: 3.9 mg Vitamin C: 27.7 mg
Beta Carotene: 239 mcg Vitamin E: 1.5 mg
Source: The Get Healthy, Go Vegan Cookbook by Neal Barnard, M.D. Recipe by Robyn Webb.

Physicians Committee for Responsible Medicine www.21daykickstart.org

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English Kickstart Recipes

Balsamic Zucchini Sandwiches
Serves 2

This quick sandwich combines the flavors of fresh zucchini sauted in balsamic vinegar with the creaminess
of roasted red pepper and cannellini bean spread.
2 zucchini, cut lengthwise into -inch thick strips
4 cloves garlic, sliced
1 tablespoon balsamic vinegar
1 cup rinsed white kidney beans (cannellini beans)
1 large roasted red pepper
2 whole wheat sandwich rolls (mini baguettes or bolillo rolls)
68 fresh basil leaves
teaspoon freshly cracked black pepper
Over medium-high heat, saut the zucchini strips for about 1 minute (do not overcrowd the pan). Reduce
the heat to medium. Add the garlic and balsamic vinegar and stir immediately. Saut this for about 30 seconds and remove from the heat. Puree the white beans and roasted red pepper. Toast the buns. Spread
the pureed beans on the bottom bun, then add the basil, then the zucchini, and finish off with a garnish of
black pepper.
Making It Simple: Instead of making the roasted red pepper and white bean spread, simply use a commercial roasted red pepper hummus.
The Gourmet Touch: Instead of sauting the zucchini slices, toss them in the balsamic vinegar and then grill
them over mesquite wood.
Per serving: Calories: 274 Fat: 2.5 g Saturated Fat: 0.5 g Calories from Fat: 7.9 Cholesterol: 0 mg Protein: 16 g Carbohydrates: 50.1 g Sugar: 15.8 g Fiber: 11.3 g Sodium: 191 mg Calcium: 126 mg Iron: 4.3 mg Vitamin C: 172.7 mg
Beta Carotene: 1489 mcg Vitamin E: 1.8 mcg
Source:21-Day Weight Loss Kickstart by Neal Barnard, M.D.; recipe by Jason Wyrick of the Vegan Culinary Experience.

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Physicians Committee for Responsible Medicine www.21daykickstart.org

English Kickstart Recipes

Barbeque-Style Portobellos
Makes 2 servings

Large meaty portobello mushrooms

make a delicious meal when theyre
simmered in a spicy sauce and served
with polenta, brown rice, pasta, or
French bread.
2 large portobello mushrooms
cup vegetable juice
cup apple juice concentrate
cup roasted red peppers
1 tablespoon reduced-sodium soy
sauce
1 tablespoon seasoned rice vinegar
2 teaspoons chili powder
teaspoon garlic powder
teaspoon black pepper
Clean mushrooms and remove stems. Cut into -inch strips.
Combine vegetable juice, apple juice concentrate, red peppers, soy sauce, vinegar, chili powder, garlic
powder, and black pepper in a blender. Process until smooth, then transfer mixture to a non-stick skillet and
heat until bubbly.
Add mushroom strips, turning to coat evenly with sauce. Cover and cook over medium-high heat, turning
occasionally, until mushrooms are tender, about 10 minutes. Serve immediately.
Per serving ( of recipe): Calories: 132 Fat: 1.2 g Saturated Fat: 0.2 g Calories from Fat: 8.4% Cholesterol: 0 mg Protein: 4.7 g Carbohydrates: 28.9 g Sugar: 19.9 g Fiber: 3.9 g Sodium: 589 mg Calcium: 31 mg Iron: 1.8 mg Vitamin
C: 97.9 mg Beta Carotene: 1906 mcg Vitamin E: 1.6 mg
Source: Healthy Eating for Life to Prevent and Treat Cancer by Vesanto Melina, M.S., R.D.; recipe by Jennifer Raymond, M.S., R.D.

Physicians Committee for Responsible Medicine www.21daykickstart.org

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English Kickstart Recipes

Zippy Yams and Bok Choy
Makes 4 servings

The chili paste, lemon, and garlic give this recipe a delightful zip, which is a welcome way to eat nutrient-rich
vegetables like yams and bok choy. The bok choy in this recipe is a great source of calcium and folate. If
you cant find the vegetarian Worcestershire, you can skip it and the dish will still be packed with flavor.
2 small yams, cut into bite-size chunks
1 onion, quartered and sliced
2 large garlic cloves, minced
1 tablespoon vegetarian Worcestershire sauce
teaspoon Thai chili paste
2 small heads bok choy, finely sliced
1 juice of 1/2 lemon
Put yams in a deep skillet and just cover them with water. Cover skillet and boil yams for 5 to 10 minutes,
until soft when pierced with a fork. Add onion and garlic and continue to simmer until about half of the water
has boiled away. Add vegetarian Worcestershire sauce, chili paste, and bok choy. Simmer until bok choy is
soft. Sprinkle lemon juice over the mixture and serve.
Per serving ( of recipe): Calories: 88 Fat: 0.6 g Saturated Fat: 0.1 g Calories from Fat: 6.3% Cholesterol: 0 mg Protein:
6 g Carbohydrates: 17.5 g Sugar: 7.4 g Fiber: 4.8 g Sodium: 172 mg Calcium: 315 mg Iron: 3.8 mg Vitamin C: 91
mg Beta Carotene: 12247 mcg Vitamin E: 0.6 mg
Source: Amy Joy Lanou, Ph.D.

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Physicians Committee for Responsible Medicine www.21daykickstart.org

English Kickstart Recipes

Hearty Chili Mac
Makes 10 1-cup servings

Children of all ages will enjoy this tasty combination of chili and pasta.
8 ounces dry macaroni or similarly shaped pasta
cup water
1 onion, chopped
3 garlic cloves, minced
1 small red or green bell pepper, seeded and
diced
1 8-ounce package vegetarian ground beef
substitute, or 4 vegetarian burgers, thawed (if
necessary) and chopped
1 28-ounce can crushed tomatoes
1 15-ounce can kidney beans, undrained
1 15-ounce can corn, undrained
2 tablespoons chili powder
1 teaspoon ground cumin
Cook macaroni according to package directions.
Drain, rinse, and set aside.
Heat water in a large pot. Add onion and garlic.
Cook until onion is soft, about 5 minutes.
Add bell pepper and vegetarian ground beef substitute or chopped vegetarian burgers. Mix in tomatoes,
beans and their liquid, corn and its liquid, chili powder, and cumin. Cover and simmer over medium heat,
stirring occasionally, for 20 minutes.
Add cooked pasta and check seasonings. Add more chili powder if a spicier dish is desired.
Per 1-cup serving: Calories: 211 Fat: 2.1 g Saturated Fat: 0.3 g Calories from Fat: 8.7% Cholesterol: 0 mg Protein: 12
g Carbohydrates: 38.3 g Sugar: 4.7 g Fiber: 5.1 g Sodium: 348 mg Calcium: 62 mg Iron: 3.5 mg Vitamin C: 23.9
mg Beta Carotene: 450 mcg Vitamin E: 1.3 mg
Source: Healthy Eating for Life for Children by Amy Lanou, Ph.D.; recipe by Jennifer Raymond, M.S., R.D.

Physicians Committee for Responsible Medicine www.21daykickstart.org

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PCRM.org
Thank you for participating in the 21-Day Vegan Kickstart program and for
taking this culinary journey with us! We welcome you back to the Kickstart
program as often as youd like, and encourage you to spread the word about
the numerous health benefits of a plant-based diet to your friends and family. Together, we can change our own health, and start to make a difference
across the world!