21-Day Vegan Kickstart

Nanci Alexander
Dr. Neal Barnard

Marco Borges
Brendan Brazier
Dr. T. Colin Campbell
Kris Carr

Rosanna Davison
Dr. Hans Diehl
Meagan Duhamel
Dr. Caldwell Esselstyn
Rip Esselstyn
Kathy Freston
Marilu Henner
Scott Jurek
Dr. John McDougall
Victoria Moran
Lani Muelrath
Steve-O
Dr. Dean Ornish
Maggie Q
Marco Regil
Tal Ronnen
John Salley
Alicia Silverstone
Persia White
Wyntergrace Williams




Celebrity Tips

 

Marco Regil

Marco RegilMarco Regil is an international TV host who has been seen on TV sets across Latin America and the U.S. Hispanic market. He has hosted the Spanish-speaking versions of The Price is Right, Family Feud, Dancing with the Stars, Are You Smarter Than a 5th Grader, and Miss Mexico. He also hosts the annual Mexican Telethon, which raises more than $40 million annually for handicapped children and cancer research. Marco went vegan after being coerced into losing weight for the TV screen.

He started practicing yoga and learned more about how processed food and red meat were bad for his body, and how these foods pose a terrible fate for animals as well as the environment. He cut out red meat, refined sugar, and started buying organic.  Eventually, he stopped eating chicken, seafood, and dairy products and became vegan. The results were amazing, Marco says! During the last two years, he has lost 25 pounds and has increased energy to boot. He says he is less irritable, his brain feels clear, and he feels and looks younger. Marco is also an avid yogi and teaches yoga classes. Learn more about Marco at www.LivingWithMarco.com.

Marco’s Nutrition Tips

 

 

  1. You name the diet, I tried it. Low-fat, low-carb, Atkins, South Beach, Zone”: Been there, done that. All to no avail. Instead of causing sustained weight loss, they gave me health problems like gastritis and colitis. All I learned was that diets do not work.
  2. I understand that many people don’t think they could switch their diet so drastically, but I do encourage everyone to eat one vegan (100 percent vegetarian) meal a day and see how they feel just from that. I bet the results will amaze you.
  3. Not only am I healthier, the way I eat is less stressful on the environment and not cruel to animals. It’s a win-win-win!
  4. Look for the healthy alternatives like agave nectar or stevia, beans, lentils, portobello mushrooms, great sources of protein, and rice, almond, hemp or oat milk, as well as the delicious “Daiya cheese,” a soy- and dairy-free option that melts and tastes just like the real deal.
  5. And for those of you that are really committed to losing weight, get a coach. Having someone help and motivate you can make all the difference in the world. I’ve learned that anything that you want to succeed at requires you making an investment in a coach.

Marco’s Recipes

 

Fresh Salsa

Makes 2 cups

Use this salsa as a topping for burritos or other Mexican-style food, or serve it as a dip for baked tortilla chips or raw vegetables.

2 cups finely chopped tomatoes
1 small onion, finely chopped
1/3 cup canned chopped green chilies
1/3-1/4 cup finely chopped fresh cilantro
1 tablespoon fresh lime juice
1-2 pinch cayenne pepper (optional)

Combine all ingredients, except cayenne, in a small bowl and mix well. Taste. Add cayenne, if using.

Note: This will keep in the refrigerator for about 1 week.

Per 1/4 cup

  • Calories: 14
  • Fat: 0.1 g
  • Saturated Fat: 0 g
  • Calories from Fat: 8.1%
  • Cholesterol: 0 mg
  • Protein: 0.5 g
  • Carbohydrates: 3.1 g
  • Sugar: 1.8 g
  • Fiber: 0.8 g
  • Sodium: 26 mg
  • Calcium: 9 mg
  • Iron: 0.2 mg
  • Vitamin C: 8.9 mg
  • Beta Carotene: 226 mcg
  • Vitamin E: 0.3 mg

Source: Mary McDougall of the McDougall Program www.drmcdougall.com

Mexican Skillet Pie

Makes about 12 servings

This stovetop entrée requires a very large skillet (14" or larger). If you don't have a skillet this large, you can assemble it in a 9"×13" baking dish and bake it at 350 F for 30 minutes.

1 15-ounce can garbanzo beans, drained
1 1/2cups water-packed roasted red peppers (about 6 peppers), divided
2 garlic cloves, peeled
1 tablespoon tahini (sesame seed butter)
3 tablespoons lemon juice
1/2 teaspoon ground cumin
1/2 cup water
1 onion, chopped
4 garlic cloves, minced
1 28-ounce can crushed tomatoes
12 corn tortillas
1 15-ounce can corn, drained
3 green onions, chopped
2 15-ounce can vegetarian chili beans

Combine garbanzo beans, 1/2 cup roasted peppers, garlic, tahini, lemon juice, and cumin in a food processor or blender and process until completely smooth, 2 to 3 minutes. Set aside.

Heat water in a 14" or larger skillet. Add onion and garlic and cook over high heat for 5 minutes, stirring occasionally. Stir in tomatoes, then arrange tortillas on top (there will be several layers).

Spread chili beans evenly over tortillas and top with remaining 1 cup roasted peppers, corn, and an even layer of the garbanzo mixture.

Cover skillet and cook over medium heat until hot and steamy, 15 to 20 minutes. Sprinkle with green onions and serve.

Per serving (1/12 of pie)

  • Calories: 192
  • Fat: 2.9 g
  • Saturated Fat: 0.4 g
  • Calories from Fat: 13.6%
  • Cholesterol: 0 mg
  • Protein: 7.8 g
  • Carbohydrates: 36.3 g
  • Sugar: 6.4 g
  • Fiber: 6.6 g
  • Sodium: 535 mg
  • Calcium: 84 mg
  • Iron: 3.1 mg
  • Vitamin C: 51 mg
  • Beta Carotene: 599 mcg
  • Vitamin E: 1.2 mg

Source: Healthy Eating for Life for Women by Kristine Kieswer; recipe by Jennifer Raymond, M.S., R.D.

 

I AM BONITA (Savory Mexican Breakfast)
Recipe courtesy Cafe Gratitude SoCal
in Venice, Calif.

I AM BONITA (Savory Mexican Breakfast)

There are four recipes that need to be prepared to make this breakfast and all can be prepared the night before to save time:

  • Black Beans
  • Cashew Nacho Cheese
  • Salsa Fresca
  • Brown Rice

Black Beans

Makes 4 cups cooked beans

2 cups dry black beans, soaked overnight and rinsed
1 teaspoon cumin powder
1 teaspoon oregano
1 teaspoon chipotle powder
2 bay leaves
1 teaspoon salt


Combine beans, cumin, oregano, chipotle, and bay leaves in a medium-sized pot. Cover beans with water and cook well, approximately 1 hour. When beans are cooked, add salt.

Cashew Nacho Cheese

Makes 1 quart

2 cup cashews, soaked overnight and rinsed
1 tablespoon ground pumpkin seeds
1 tablespoon soy lecithin
1 teaspoon chipotle powder
1/2 tablespoon salt
1 3/4 cups filtered water
2 tablespoons lemon juice
1 clove garlic
1/2 jalapeño (or more to taste)

Blend all ingredients well in a Vitamix.

Salsa Fresca

Makes 1 quart

1 quart diced tomatoes
1/2 bunch of cilantro, chopped
2 green onions, chopped
2 tablespoons red onions, chopped
1 tablespoon lemon juice
1 teaspoon salt
1 teaspoon black pepper
1 small jalapeno, chopped

Mix all ingredients together by hand.

Brown Rice

Prepare 4 cups of short, medium, or long-grain brown rice.

To assemble I am Bonita:

When your rice is ready, mix together in a large bowl, 4 cups of brown rice and 4 cups of black beans. Top the mix with your prepared Salsa Roja, a generous drizzle of the cashew nacho cheese, and diced avocado.

You can lightly toast pumpkin seeds in the oven as a garnish and finish with chopped cilantro.

Serve the Bonita with warmed corn tortillas and wedges of lime.

Rice Pudding

Makes 6 servings

Jasmine or basmati rice work well in this pudding. As another low-fat treat, this rice pudding can even be a great breakfast.

1 cup dry white rice
2 cups water
1/4 teaspoon salt
1 1/2 cups almond or other nondairy milk
1/3 cup maple syrup or agave nectar
2 tablespoons shredded coconut
1/2 teaspoon vanilla extract
1/2 cup golden raisins or chopped dried apricots

Combine rice, water, and salt in a saucepan. Cover and cook over low heat 15 minutes. Check occasionally, adding a small amount of water if necessary to prevent sticking.

Stir in nondairy milk, syrup or nectar, coconut, and vanilla, then cover and cook over low heat for about 20 minutes until thickened. Stir in raisins or apricots and serve.

Stored in a covered container in the refrigerator, leftover Rice Pudding will keep for up to 3 days.

Per serving

  • Calories: 250
  • Fat: 2 g
  • Saturated Fat: 0.8 g
  • Calories from Fat: 7.4%
  • Cholesterol: 0 mg
  • Protein: 5.1 g
  • Carbohydrates: 53.4 g
  • Sugar: 20.1 g
  • Fiber: 1.5 g
  • Sodium: 142 mg
  • Calcium: 103 mg
  • Iron: 2.2 mg
  • Vitamin C: 0.5 mg
  • Beta Carotene: 1 mcg
  • Vitamin E: 0.9 mg

Source: The Survivor’s Handbook: Eating Right for Cancer Survival by Neal D. Barnard, M.D. and Jennifer Reilly, R.D.

Marco’s Power-Packed Green Leafy Salad

Marco loves to eat this plant-powered salad which is full of calcium from green leafy vegetables, and has loads of protein and fiber, too! This is his favorite, but feel free to experiment and make your own.

1 cup kale
1 cup spinach
1 mango, sliced and diced
2 tbsp avocado, cubed
1 tablespoon pecans
Dressing: Follow Your Heart Vegan Caesar or Vegan thousand island dressing

Combine all ingredients in a big bowl and drizzle with dressing. For a lighter dressing, try a squeeze of lemon juice.

 

 

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