Oprah Finished Her 30-Day Challenge—And Says One Plant-Based Meal a Day Was "The Easiest Thing!"
In the November issue of O, Oprah sat down with author and climate change activist Suzy Cameron about her book, The OMD Plan. In it, Cameron says that the benefits of eating plant-based go way beyond just your own personal health, but also, the health of the planet. Animal agriculture is the number two contributor to climate change, she points out—and if you change your diet to include just one plant-based meal each day, you can help save tens of thousands of gallons of water.
Oprah was so moved by the idea that she's decided to try the challenge herself, pledging to eat at least one plant-based meal a day for the next month. "If you've been thinking about going vegetarian or vegan, I think this is a good way to lean into it where you don't have to give up everything you've been eating your whole life in one day," she says.
To help her out, Lady O asked her chef, Raymond, to whip up a meal plan for her. And while she jokes that "You know I know how to cook, but I have a chef, so don't be hating!" luckily for those of us without a professional, Chef Raymond is sharing his recipes here at OprahMag.com for the next 30 days. Follow Oprah's journey below—and bon appétit!
DAY 1
Roasted Pumpkin & Wild Field Mushroom Risotto
After first tasting the recipe for this dairy-free spin on pumpkin risotto, Oprah could only say: "I wish I could tell you how good this is!" And pro tip? At the end, she sprinkled on a little bit of her favorite Truffle Zest, which she "never leaves home without."
Ingredients:
1 C Arborio Rice
½ C Yellow Onion (Diced)
3 C Butternut Squash (Diced)
1 C Kabocha Squash (Diced)
1 ½ C Mix Mushrooms
3 ½ C Vegetable Stock
1 T Parsley (Chopped)
1 t Sage (Chopped)
1 C Almond Milk
1 T Olive Oil
2 t Garlic (Chopped)
Squash Puree: In a small sauce pot, add ½ cup diced kabocha squash and 2 cups diced butternut squash. Next, add almond milk, along with 1 ½ cups tap water. Cook on medium heat until squash is soft. Carefully remove squash from pot and place in high speed blender; puree on high adding just enough cooking liquid to help it spin. Season with salt and pepper; set aside.
Mushrooms & Squash: Sauté mushrooms in 1 t olive oil. Once caramelized, add 1 t chopped garlic and set aside. Next, sauté squash in 1 t olive oil until soft, then add 1 t chopped garlic. Combine both mushrooms and squash and season with salt, pepper & chopped parsley.
Rice: Heat vegetable stock in a small stock pot and keep warm on stove. In medium sauce pot, add 1 t olive oil and diced onions, then cook on medium heat until onions are translucent. Next, add Arborio rice, continue to cook for 3 to 5 minutes. Start to slowly add vegetable stock a little at a time to allow the rice to fully absorb liquid. Continue to slowly cook on medium heat until liquid is finished. Once you are happy with the tenderness of the rice, set aside and keep warm.
To plate: Heat squash puree and mushroom/squash on high heat. Mix 3 t of squash puree into cooked rice; check seasoning. Add half of the squash/mushroom mix into rice and gently stir. Place risotto in middle of large plate, gently tap the bottom of the plate to allow rice to spread out. Place remaining garnish on top of rice and sprinkle chopped sage on top to finish.
Day 2
Baked Falafel ‘Wraps’ with Hummus, Baba Ghanoush, and Tomato-Cucumber Salad
Oprah's Day 2 meal is a special one—because it was all her idea. "It's falafel because I love falafels. And here's the thing, usually they're a lot of points—like 10 points on Weight Watchers, because they're fried," she says. "So I asked Chef Raymond to come up with a baked version, and this is my idea: to come up with falafel patties."
After trying the result of her and Chef Raymond's experiment, Oprah approved. "I mean, crispy, baked, falafel, I mean...genius! This was my idea." Wanna try it for yourself? Chef Raymond's recipe is below. And bonus if you're on Weight Watchers: By Oprah's calculation, the entire lunch is just three points.
Falafel Mix:
1 lb Dried Chickpeas (Soaked overnight in water)
3 T Garlic (Chopped)
2 T Jalapeño (Diced)
2 T Shallot (Diced)
¼ C Cilantro (Chopped)
3 T Parsley (Chopped)
2 T Mint (Chopped)
1 t Cumin Ground
1 t Coriander Ground
1 t Cayenne
3 ½ Oz Sparkling Water
2 t Smoked Salt
1 t Black Pepper
Grind all ingredients in a food processor, being carful not to turn it into puree. Set in fridge for 1 ½ hrs to set. Then, shape the mixture into small patties and bake for 15 minutes at 425 degrees, flipping halfway during the cooking process.
Garlic-Tahini Sauce:
1 C Tahini
¼ C Water
2 t Garlic (Whole Roasted Bulb in oven @325 for 40mins)
1 t Cumin
1 t Coriander
Remove garlic from the skin and measure the 2 t needed. Place everything together in a blender and puree on high. Season with salt & pepper.
Hummus:
2 C Cooked Chickpeas
1 T Tahini
1 t Garlic (Chopped)
2 t Lemon Juice
1 t Cumin
1 t Coriander
½ t Cayenne
Place everything in a food processor and pulse until smooth. If the results come out too thick, feel free to add liquid from chickpeas to thin out. Season with salt and pepper.
Baba Ghanoush:
4 Japanese Eggplant (Grilled & Peeled)
1 T Tahini
2 t Garlic (Chopped)
3 t Lemon Juice
1 ½ t Cumin
1 t Coriander
1 t Cayenne
1 t Za’taar Spice
Place all items in food processor and pure until smooth. Season with salt & pepper.
Tomato Cucumber Salad:
6 Cherry Tomatoes (Cut in half)
1 Persian Cucumber (Diced)
3 T Cooked Chickpeas
1 T Red Onion (Diced)
1 T Avocado (Diced)
1 t Parsley (Chopped)
½ t Mint (Chopped)
4 Basil Leaves (Torn)
1 t Za’taar Spice
Mix all together in a bowl and let sit for at least 30 minutes before serving. Season with salt and pepper, then garnish with basil leaves.
To plate: Arrange both dips and salad on a plate. Cut pita into quarters, then gently cut pita open to create a pocket for falafel. Toast pita until slightly charred. Smear inside with garlic tahini sauce. Slice a small amount of lettuce and cilantro leaves, then place warm falafel into pocket with lettuce and cilantro. Enjoy!
Day 3
Sweet Potato & Coconut Curry
For Oprah's plant-based meal on day three, Chef Raymond prepared a sweet potato curry with cumin, chickpeas, and brown rice. After turning away some hopeful lunch guests—her pups—("The girls think they're gettin' something here, but you get nothing here!" she tells them) Oprah took her first bite of Chef Raymond's latest concoction. Her review of this lunch? "I'm feeling very good about this one meal a day!"
Ingredients:
1 Sweet Potato
1 C Carrot (Peeled, Blanched & Large Diced)
1 C Shallot (Large Diced)
2 C Mixed Mushrooms
2 C Swiss Chard (Blanched & Rough Chopped)
1 Barlett Pear (Peeled & Quartered)
1 Bell Peppers (Roasted, Peeled & Large Diced)
¼ C Cilantro (Washed & Picked)
3 Leaves Basil
2 T Parsley (Chopped)
¾ C Chick Peas (Cooked)
1 C Brown Rice (Cooked)
1 T Whole Cumin Seed (Toasted)
2 T Garlic (Chopped)
1 T Olive Oil
2 T Toasted Shredded Coconut
2 C Coconut Curry Sauce (See Recipe Below)
To cook: Roast Sweet Potato in 375 degree oven for 40mins. Once cool, remove skin and slice in 1inch coins; cut in half again to make half moon shapes. Next,rinse rice until water runs clear and cook with cumin until rice is tender. Once rice is tender, fold in ¼ T chopped garlic and chickpeas; hold warm.
Sauté the mushrooms with ½ T olive oil on medium high heat until slightly caramelized. Add 1 T chopped garlic and lower heat to allow garlic to bloom season with salt and pepper. Sauté shallots with ½ T olive oil until caramelized, then add swiss chard, carrots, annd roasted peppers to pan; cook for 2-5 minutes on medium high heat. Now, add ¾ T of chopped garlic, then turn heat to low and cook for 3-4 minutes. Season with salt and pepper.
Next, toss pear in salt, pepper, and ¼ T olive oil; sear in non-stick pan on medium-high heat until all sides are caramelized. Heat Curry sauce in large sauté with cooked sweet potatoes until hot.
To plate: Mix chopped parsley with rice and chickpeas and plate in center of large bowl. Being careful, remove hot sweet potatoes from curry sauce and place next to rice in the bowl. Now, take the remaining vegetables and roasted pear and arrange neatly in bowl. There is no wrong way to arrange! Garnish with basil, cilantro leaves & toasted coconut. Add remaining curry sauce as needed.
Coconut Red Curry Sauce:
2 Cans Coconut Milk
1x Lemongrass
3oz Peeled Ginger
4 Cloves Garlic
1 C Sliced Shallots
1 Fresno Chili
1 C Cilantro
1 C Basil
¼ C Red Curry Paste
2 T Tomato Paste
1 C Chopped Canned Tomatoes
1 t Ground Coriander
1 t Ground Cumin
1 t Cayenne
¼ C Fresh Lime Juice
1 T Fish Sauce
Salt & Pepper
To make sauce: Place garlic, shallot, ginger, lemongrass, fresno chili, basil, cilantro, and curry paste in food processor and pulse until chopped. In an medium pot, cook paste on medium heat until fragrant, which should take 10 minutes. Now, add tomato paste and cook for another 3-5 minutes. Next, add chopped tomatoes and spice, thencook until very little liquid is left in pot, about 8-10 minutes. Add lime juice, fish sauce, and coconut milk, and cook on medium low heat for 20-25mins. Strain through a sieve and season with salt and pepper. Cool sauce down in ice bath.
Day 4
Red Beans and Rice
It sounds simple, but Oprah says this meal is "is one of my favorite dishes, actually. Red beans and rice—that is all I gotta say, y'all!"
Ingredients:
Beans
1 lb Dried Red Beans (Soaked overnight)
1 Carrot (Sliced)
2 Bell Peppers (Large Diced)
2 C Onion (Large Diced)
2 C Celery (Sliced)
1 Bay Leaf
1 t Cumin
1 t Cayenne
1 t Dried Thyme
1 t Dried Oregano
1 t Smoked Paprika
1 T Hot Sauce
Add everything into a medium stock pot and cover beans with two inches of water. Bring to a simmer and lower to medium low heat; cook covered for 30mins. Remove lid and stir occasionally for an additional 45 minutes to 1 hour. Once beans are tender, season with salt and pepper.
Rice
1 C Jasmine Brown Rice (Rinsed)
1 ½ C Water
1 t Kosher Salt
1 Lemongrass Smashed
1 T Cilantro Leaves
Add all ingredients to a rice cooker or small pot and cook on low heat until rice is tender. Spoon red beans over rice and garnish with cilantro leaves.
Day 5
Grilled Cauliflower "Steak" with Garlic-Tahini Sauce
For their latest plant-based meal, Chef Raymond and Oprah headed outside to the grill to make cauliflower "steaks." Oprah points out if you don't have an outdoor grill, you can also make this recipe on an indoor grill. She says that she loves a grilled cauliflower or mushroom steak—but says that the key is the sauce. "You gotta have sauce, otherwise it's just a grilled mushroom!" And if the cauliflower isn't enough for you, Oprah suggests two sides: Some quinoa, and a little bit of "plant-based, grape-based...wine!"
Cauliflower:
2 Slices Cauliflower (1-1.5inch thick)
1 T Za’taar Spice
1.5 t Olive Oil
1 T Cilantro Leaves
Season with olive oil, salt pepper & za’taar spice. Place on hot grill and cook on each side for 7-10mins. Brush steak with tahini sauce throughout cooking. Once tender remove from grill and season with fresh lemon juice. Dress steak with tahini sauce and fresh cilantro leaves.
Garlic-Tahini Sauce:
2 Cloves Garlic (Smashed)
¼ C Water
4 t Lime Juice
1 t Cumin
1 t Cayenne
½ t Black Pepper
½ t Salt
½ C Tahini
1 T Chopped Parsley
Mix well in bowl and leave at room temp
Day 6
Toasted Coconut & Pineapple Oatmeal
Today's plant-based meal for the day is breakfast. Oatmeal in fact—but as Oprah puts it, "not just any oatmeal: oatmeal made with coconut milk and water, and blueberries and pineapple and there's a banana in there...and blueberry, and shaved coconut on top. Good morning!"
Ingredients:
1 C Steel Cut Irish Oats
2 C Coconut Milk
2 C Water
½ Blueberries
1 Banana (Sliced)
1 C Pineapple (Sliced)
1 T Toasted Shredded Coconut
½ t Sea Salt
Toast shredded coconut in small sauté pan until golden brown and set aside. Heat coconut milk, water, and sea salt in a small sauce pot and boil. Once boiling, add steel cut oats and cook on medium heat for 20-25 minutes, stirring occasionally. Once oatmeal is cooked to desired texture, add half of all the fruit and toasted coconut, then fold together. Place hot oatmeal in medium bowl and garnish with remaining fruit and coconut. Enjoy!
Day 7
Vegetable Chili & Vegan Corn Bread
For day 7 of Oprah's one plant-based meal a day challenge, Chef Raymond prepared a vegetable chili with a dairy-free cornbread, using apple cider vinegar and almond milk in place of buttermilk. Oprah's review of the cornbread? "That's a really good cheat!" So good, in fact, that she crumbled it on top of her chili bowl. Now that's a fall meal!
Chili:
1 C Bell Pepper (Diced)
2 C Yellow Onion (Diced)
1 C Carrots (Diced)
5 Cloves Garlic (Chopped)
½ C Celery (Diced)
2 Jalapeños (Diced)
1 C Zucchini (Diced)
1 C Yellow Squash (Diced)
1 C Green Beans (Cut in half)
3 C Kidney Beans (Rinsed)
1 C Mushrooms (Sliced)
3 C Fire Roasted Tomatoes (Canned)
4 C Vegetable Broth
2 T Tomato Paste
1 T Olive Oil
2 T Chili Powder
1 T Chipotle Powder
2 T Cumin (Ground)
2 t Oregano
1 Bay Leaf
1 t Dried Thyme
1 t Dried Rosemary
1 t Dried Basil
1 t Fresh Parsley (Chopped)
3 Basil Leaves
Heat olive oil in medium stock pot. Add onions and cook on medium high heat until golden brown. Next, add carrots, celery, and mushrooms, then cook until tender. Now, add green beans, zucchini, squash, and peppers, and continue to cook for 3-5 minutes on medium heat. Now, you'll want to add garlic and chilies, and cook until fragrant. Add dry spices and cook for 2 minutes. Next, add tomato paste cook for 3-4 minutes. Lastly, add tomatoes, beans, and broth; bring to a simmer and lower to medium-low heat. Cook for 30 minutes, then season with salt and pepper. Place 3 cups of chili in a high speed blender and puree until smooth, add back to the pot, then stir together. Check seasoning again, then place chili in a medium bowl and garnish with chopped parsley and fresh basil.
Cornbread:
1 each (15g) Canned Roasted Jalapeno, diced small
1 each (150g) Frozen Corn, thawed
1 tbsp. Warm Almond Milk
1 tbsp. Flax Seed Powder
4 tbsp. Vegan Butter
½ cup Yellow Cornmeal, medium grind
½ cup All Purpose Flour
½ tsp. Baking Powder
½ tsp. Baking Soda
½ tsp. Cayenne Powder
¼ tsp. Fine Sea Salt
½ cup Almond Milk
1 tbsp. Apple Cider Vinegar
1 tsp. Vanilla Extract
Preheat convection oven to 400°F. Combine the warm almond milk & flax seed powder in a small bowl. Melt the vegan butter and reserve warm. Next, whisk together the cornmeal, flour, baking powder, baking soda, and salt in a bowl. In a separate bowl, combine the second amount of almond milk, apple cider vinegar, and vanilla, then whisk in the flax seed mixture until dissolved. Pour the wet ingredients over the dry ingredients, then whisk just until combined; stir in the melted vegan butter. Now, fold in the reserved diced jalapeño and thawed corn. Transfer batter into a lightly greased 8” cast iron pan and spread evenly to the edges. Bake cornbread for 20 minutes, or until cake tester comes out clean. Cool completely before cutting. Store airtight at room temperature.
Day 8
Roasted Sweet Potato & Flax Seed Smoothie
Oprah calls this smoothie "the easiest ever." Just throw a handful of ingredients in a blender, and your one plant-based meal for the day is done!
Ingredients:
½ C Sweet Potato (Roasted & Cooled)
1 Ripe Banana (Sliced)
1 ½ T Flax Seed (Soaked in water overnight)
1 ½ t Fresh Ginger (Peeled & Chopped)
½ t Turmeric (Ground)
¼ t Cinnamon (Ground)
1 C Organic Almond Milk or Soy Milk
2 T Plant Based Protein Powder
1 ½ C Ice Cubes
Place all in a blender and puree on high. Pour into chilled glass and enjoy!
Day 9
Veggie Enchiladas & Roasted Tomatillo Sauce
If you've been avoiding having guests over because you're not sure whether they'll be into your new semi-plant-based lifestyle, Oprah suggests this meal for hopeful hosts. Not only are the vegetable enchiladas delicious and low in WW points, but they're also great to look at. "I think this is so delicious—it's beautiful, and you could serve it to guests," she says. "It's not like you have to do this one meal a day plant-based plan a day and not include your friends!"
Roasted Tomatillo Sauce:
1 lb Tomatillos (Washed & Husk Removed)
½ C Yellow Onions (Diced)
6 Cloves Garlic
¾ C Cilantro Leaves
2 T Fresh Lime Juice
2 Chili Peppers (Jalapeño or Serrano; note that Serranos will be much spicier)
1 t Cumin
1 t Cayenne
½ Smoked Paprika
Cut Tomatillos in half and roast skin side up in 425 degree oven for 15 minutes or until slightly charred. Allow tomatillos to cool, saving any liquid they may discard. Place all in a food processor and pulse until slightly smooth. Add salt and pepper.
Enchiladas:
2 Corn Tortillas (Lightly Toasted)
¾ C Roasted Tomatillo Sauce (From recipe above)
½ C Zucchini (Diced)
1 Poblano Pepper (Roasted, Peeled & Sliced)
½ C Cauliflower (Small Florets)
¾ C Kidney Beans
¼ C Tomato (Diced)
¾ C Yellow Onion (Diced)
1 C White Corn
¼ C Avocado (Diced)
2 T Cilantro Leaves
1 T Cumin
1 T Chili Powder
1 t Cayenne
1 t Coriander
1 t Olive Oil
In a large sauté pan, add oil and heat on medium-high heat, then add onions. Slowly stir until caramelized. Next, add mushrooms and continue to cook, adding cauliflower, corn, and zucchini. Cook until tender. Now, add all dry spices and season with salt and pepper before throwing in tomatoes and kidney beans; cook until tomato liquid is almost gone. Add 2 T tomatillo sauce along with 1 T cilantro leaves; set aside to cool slightly. Place a small amount of sauce in a small cast iron pan or oven safe casserole pan. Fill toasted tortillas with veggie mix and roll. Place rolled enchiladas in pan and ladle sauce over both, arranging roasted poblano pepper slices on top of each enchilada. Cover with foil and bake for 20 minutes at 350 degrees. Remove from oven, then garnish with more sauce and cilantro leaves.
Day 10
Spicy Pad Thai Noodles
Oprah was in awe that Chef Raymond's twist on spicy pad thai didn't include any fish sauce, but instead, a mixture of hoisin and citrus sauces. "Delicious!"
Pad Thai Sauce:
1 C Vegetable Broth
1 T Hoisin Sauce
3 T Sriracha Sauce
1 T Lime Juice
1 T Meyer Lemon Juice
1 T Coconut Sugar or palm sugar
½ T Corn Starch
3 T Water
Combine all except water and corn starch and bring to a simmer. Mix cornstarch and water together with a whisk. Bring sauce to a boil and add cornstarch mixture, whisking until thick, which should take about 1-2 minutes. Remove from heat and set aside.
Pad Thai:
7 oz Pad Thai Noodles
¼ C Red Onion Sliced Thick
¼ C Bean Sprouts
1 Jalapeño
3 Cloves Chopped Garlic
½ C Bell Pepper
2 T Sliced Green Onions
½ C Sliced Mushrooms
¼ C Julienne Carrots
1/3 C Fresh Cilantro
¼ C Spinach
4 Mint leaves
4 Basil Leaves
1/3 C Pad Thai Sauce (See Below)
1 T Chopped Peanuts
½ T Canola Oil
2 Lime Wedges
Cook dried rice noodles in boiling water for 6-7 minutes. Drain and toss in very small amount of sesame oil; set aside. In large nonstick pan, heat oil to high heat. Add onions and mushrooms, and cook until char develops on both. Add carrots, garlic, jalapeños, and peppers, and continue to cook until tender. Add noodles and allow to cook for 2-3 minutes, stirring once or twice. Add green onions, spinach, and pad thai sauce; fold together. Add half of the herbs and peanuts to pan and toss. Remove from heat and place in a medium bowl. Garnish with remaining herbs and peanuts with fresh lime on the side.
Day 11
Corn Spaghetti & Beyond "Meatballs"
Oprah declared that this gluten-free pasta dish is one of her favorites. "Who doesn't love spaghetti and meatballs? I mean, you can serve this dinner to anybody. Don't even tell them it's Beyond Meat." But Oprah, who has made this for Stedman, suggests over cooking the pasta. "Otherwise it's kind of chewy and hard," she cautions. And, to top it off, of course Oprah added just a little kiss of her beloved Truffle Zest.
Corn Spaghetti and Beyond Meatballs:
5 oz Dried Corn Spaghetti
8 oz Beyond Meat
2 T Garlic
1 t Dried Thyme
1 t Dried Basil
1 t Dried Oregano
1 t Cayenne
1 t Black Pepper
2 C Tomato Sauce (See Recipe Below)
1 t Chopped Parsley
4 Basil Leaves
Place beyond meat in bowl and add all dried spices & pepper, form into 1oz balls. Heat Sauce in medium pan with ‘meatballs’ and hold warm. Boil corn pasta for 10-12mins, strain and toss in ½ C tomato sauce. Place meatballs & sauce on & around pasta. Garnish with parsley, basil & fresh black pepper.
Tomato Sauce:
1 28 oz Canned Diced Tomatoes
3 C Diced Roma Tomatoes
½ C Tomato Juice
1 Bulb Garlic (Roasted in oven @325 for 40mins)
2 T Tomato Paste
2 Bay Leaves
8 Sprigs Basil
4 Sprigs Thyme
2 Sprigs Oregano
½ T Cayenne Pepper
Remove roasted garlic from bulbs by gently peeling back skin and reserving roasted garlic cloves.
In large stock pot combine all ingredients and cook on medium low heat for 35-45 minutes. Once liquid has reduced by half remove from heat and season with salt and pepper. Carefully work sauce through a ricer or food processor. If using food processor, only pulse sauce, do not puree. Remove and stems from herbs and chill.
Day 12
Gluten-Free Vegan Pancakes
Don't let the fact that these pancakes are vegan and gluten-free dissuade you. "The honest truth? This is the best pancake I've ever had," Oprah says. While they were initially created for her friend who has Celiac disease, it's still her "all-time favorite pancake." This recipe, which includes blueberries, bananas and flax seed, "is incredible" she cooed. In fact, it's so good that Oprah said it's even worth sharing with her pup, Sadie.
Gluten-Free Vegan Pancakes
½ cup + ⅓ cup Steve’s Gluten Free Cake Flour
1 tsp. Baking Powder
½ tsp. Baking Soda
¼ tsp. Salt
1 tbsp. + 1 tsp. Hot Water
1 ½ tsp. Ground Flax Seed
½ cup + 2 tbsp. Hot Water
3 tbsp. Vegan Butter, melted, reserve warm
3 tbsp. Mashed Banana
½ tsp. Vanilla Extract
Whisk together the dry ingredients. Combine the first amount of hot water with the flax seed. In a separate bowl, combine the wet ingredients, then whisk in flax seed mixture. Pour the wet ingredients over the dry ingredients and whisk until incorporated.
Heat a flat, non-stick pan over high heat. Once hot, add ½ tsp. of vegan butter to the pan, then scoop ¼ cup of batter directly onto the vegan butter. Stud the batter with 5 blueberries, pressing firmly in to secure them in place.
When the edges begin to brown, flip the pancake and press down slightly to allow for even cooking. Continue to cook for an additional 3 minutes until crispy, serve immediately.
Day 13
Garden Vegetable Fajitas
For lunch, Oprah invited her friend, and nail technician, Gloria L. Williams, a.k.a Foot Nanny, to join her for veggie fajitas topped with roasted pineapples. The DIY fajita bar was so tasty that Oprah (literally) sang out "delicious!"
Garden Vegetable Fajitas
3 Corn Tortillas (Toasted)
1 Red Pepper (Grilled or Roasted)
1 Portobello Mushrooms (Grilled or Roasted)
1 C Caramelized Onions
1 Zucchini Sliced (Grilled or Roasted)
1 T Chopped Garlic
8 Cilantro Leaves
Heat cast iron pan on high heat or 3-5 minutes until smoking. Add all vegetables & cook for 1 minute, add garlic, stir and serve! Garnish with Cilantro Leaves
Baked Corn Tortillas:
4 Corn Tortillas cut in quarters
Season with salt, pepper, cayenne and cumin. Bake at 395 degrees for 10-15, remove and spray with lime juice. Set aside
Pico de Gallo:
1 C Diced Tomato
½ C Diced Red Onion
1 ½ T Diced Jalapeño with seeds
¼ C Diced Red Plum
¼ C Torn Cilantro Leaves
1 T Lime Juice
1 t Lemon Juice
1 t Cayenne
1 t Cumin
Mix all in bowl, season with salt, pepper & serve.
Chili Roasted Pineapple:
1 Pineapple (Peeled & Sliced 1 ½ inch strips)
Season pineapple with salt, pepper, cumin, chipotle powder, coriander. Grill on high heat until charred. Allow to cool & slice.
Day 14
Cauliflower & Potato Tikka Masala
Though traditionally made with butter and yogurt, this Tikka Masala recipe uses almond milk and coconut milk. "Oh man, I do not miss the butter," Oprah declares as she tries Chef Raymond's version. "If you like Indian food, oh my gosh..." Of course, Oprah's favorite part of the tasty dish was the bread. Or, more specifically, the garlic naan. "I have to stop myself because I could eat many naans," Oprah says. Same, Oprah. Same.
Cauliflower and Potato
1 C Roasted Cauliflower
½ C Boiled Potato
¼ C Roasted Eggplant
½ C Sliced Yellow Onions
¼ C Caramelized Shallots (Roasted in small amount in sauté pan)
½ C Sliced Mushrooms
1 T Chopped Garlic
1 C Tikka Masala Sauce
6 Cilantro Leaves
1 Naan or Pita Bread (Rubbed with 1 t Chopped garlic)
1 T Olive Oil
In large sauté pan heat oil and sauté onions until caramelized. Add mushrooms and potatoes, cook until potatoes start to break down slightly. Add garlic, eggplant and cauliflower. Cook for 2-4 minutes on medium high heat.
Toast garlic naan in dry pan on high heat or directly over flame until toasted, set aside. Add tikka masala sauce and bring to a simmer for 1 - 2 minutes. Place in bowl and top with caramelized shallot & cilantro.
Tikka Masala Sauce
4 C Coconut Milk
1 T Lime Juice
1 ½ C Canned Tomatoes
½ C Sliced Onions
2 T Diced Jalepeños
4 T Chopped Garlic
1 T Cumin
1 T Coriander
3 T Smoked Paprika
1 t Coconut Sugar
1 pc lemongrass Sliced
Combine everything in medium pot and simmer for 20- 30 minutes, blend in food processor and strain.
Day 15
Roasted Heirloom Pepper Soup & Vegetable Bruschetta
"Another day, another meal" in Oprah's 30-day plant-based challenge. The O of O is officially halfway through, and today she's reminding us that "We're helping to contribute to healthiness on the planet!"
For day 15, Chef Raymond served up a "delicioso" soup with a vegetable bruschetta; whether you're headed to a market or have a garden of your own, Oprah points out that tomatoes are still very much in season. And if—like us—you're wondering the proper way to pronounce "bruschetta" (soft ch, or hard??), Chef Raymond says it's really "Whatever you like!"
Soup:
8 Bell Peppers (Roasted, Peeled & Chopped)
1 Jalapeño (Roasted, Peeled & Chopped)
1 Onion (Diced)
1 C Celery (Diced)
1 C Carrot (Peeled & Diced)
½ C Tomato (Diced)
1/3rd C Garlic (Chopped)
4 C Vegetable Stock
1 C Almond or Soy Milk
1 T Olive Oil
4 Basil Leaves
½ t Parsley (Chopped)
4 Cilantro Leaves
1 T Curry Powder
1 t Cayenne
½ T Cumin (Ground)
1 t Coriander (Ground)
In a large stock pot, heat 1 T olive oil on medium high heat. Add onions and cook until caramelized. Next, add carrot and celery; cook until tender. Now, add garlic and roasted peppers; cook until fragrant, about 2-3 minutes. Lower heat and add coriander, cumin, cayenne, and curry powder, then cook for 3-5 minutes until spices bloom together. Add diced tomatoes and cook until liquid has almost completely cooked out. Add vegetable stock and almond milk and cook for 20 minutes on low heat; season with salt and pepper. Place small amounts of the soup in a high speed blender and puree until smooth; chill in an ice bath.
Soup Garnish:
3 Fingerling Potatoes
½ C Mixed Mushrooms
1 Bell Pepper (Roasted, Peeled, and Diced)
2 T Onion (Diced)
3 Cherry Tomatoes (Cut in half)
Boil potatoes in a small pot with salted water until tender. Remove from water and allow to cool. Next, cut potatoes in half, then cook with the roasted cut side down in a very small amount of olive oil until golden brown, which should take about 3-5 minutes.
Sauté mushrooms in small amount of olive oil until caramelized, then add diced onions, roasted pepper, and tomatoes. Cook on medium heat until tomatoes become soft. Add roasted potatoes and chopped parsley.
Vegetable Bruschetta:
1 Sliced Seeded Bread (Cut in half)
3 Cherry Tomatoes
1 T Avocado (Diced)
1 T Roasted Peppers (Diced)
1 T Cucumber (Diced)
1 t Parsley (Chopped)
2 Basil Leaves
1 Clove Garlic
Toast bread, then smash a garlic clove and rub on bread after toasting. Mix all vegetables together seasoning with salt and pepper. Garnish with parsley and basil.
Day 16
Spring Rolls
Today, Oprah hosted a very special guest for lunch: Suzy Amis Cameron, author of The One Meal a Day Plan, the book that inspired Oprah to eat at least one plant-based meal every day for 30 days in order to help the planet. But in her latest video, Lady O shares one important clarification:
"I think a lot of people are confusing it thinking it's the only meal a day," she says of the challenge. "But it's just one meal a day. That's why it's so great."
Cameron confirmed that it's just about switching out just one of your normal three meals a day "for a healthier day and healthy planet."
If you're wondering the exact effect this challenge can have on the earth, Suzy told Oprah that, based on her research with various climate scientists, by swapping out one of your meals for a plant-based meal instead for just 30 days, you can save 16,000 gallons of water. And in terms of your carbon footprint, that saves the equivalent of 253 miles. To put that in perspective: a trip from Boston to New York is 230 miles!
Since Oprah is still going strong, for Day 16, Suzy stopped by to show Oprah how to make spring rolls—one of her kids' favorite meals. Check out the recipe below. And a pro tip from Oprah? "The sauce makes it!"
Ingredients:
1 Pack Rice Paper
1 Pack Rice Noodles (boiled for 6 minutes, chilled down)
1 Bottle Sweet Thai Chili Sauce (Add Chopped Cilantro & Mint)
1 Bell Pepper
1 Red Onion (Soak in ice water for 3 minutes)
1 C Sliced Shitake Mushrooms
1 C Sliced Cucumber
1 C Sliced Carrots
1 C Sliced Broccoli Stem
6 Spears Asparagus
1 Fresno Chili
¼ C Mint
¼ C Thai Basil
¼ C Cilantro
1 Pack Vegan Eggs
4 T Crushed Peanuts
1 Pack Edible Flowers
4 C Mixed Greens
Cook vegan egg into a flat omelet and cut into 2 inch by 5 inch rectangles; set aside. Soak rice paper in room temperature water for 10-15 seconds. (The mixture will soften more once you lay it on your cutting board.) Sprinkle herbs and flowers onto rice paper, then lay the vegan egg omelet down in the center. Next: There is now wrong order to assemble the rolls! Just remember to add lots of herbs and crushed peanuts. When rolling, fold edges in about 1 inch, then roll it like you would a burrito, with the “egg” and flowers being the presentation side. Keep the rolls fresh by laying a damp towel over them while you assemble the rest.
Day 17
Vegetable Lo Mein Noodles
Now that Oprah's more than halfway through her 30 day challenge, she and Chef Raymond have gotten into a groove—and Lady O thinks she's even found the perfect plant-based "go-to." This lo mein is made with egg-free noodles and veggies including mushrooms. Enjoy!
Noodle Sauce:
3 T Dark Soy Sauce
1 T Light Soy Sauce
1 T Mushroom Soy Sauce
1 T Sriracha Sauce
1 t Sesame Oil
1 t Coconut Sugar
Mix everything in a small bowl & set aside.
Lo Mein:
6 oz Egg Free Lo Mein Noodles
¼ C Spinach
¼ C Blanched Broccoli, cut in small florets
½ C Red Onions Sliced
3 T Green Onions
¼ C Carrots Julienne
½ C Sliced Mushrooms
4 Spears Blanched & Sliced Asparagus
1 T Chopped Garlic
1 t Chopped Ginger
3 Basil Leaves
6 Cilantro Leaves
¼ C Noodle Sauce
½ T Canola Oil
In a large nonstick sauté pan, heat oil on high heat. Add onion, mushroom, and carrots; cook until soft. Add garlic and lo mien noodles, then cook for 2-3 minutes. Add asparagus, spinach, ginger, and broccoli. Add noodle sauce, then cook for 1 minute. Place in medium bowl and garnish with herbs.
Day 18
Corn Penne Pasta ‘Primavera’
Today's cooking video came with a very special guest appearance...kind of. As Oprah and Chef Raymond were whipping up their latest plant-based lunch—a "delicious" dairy-free corn penne pasta primavera—Lady O's cocker spaniel Sadie clearly wanted a piece of the chef's latest creation. Check out the hilarious video of Sadie pleading for a bite of her own—plus Chef Raymond's latest 30 day challenge recipe—below.
Tomato Sauce:
1 28oz Canned Diced Tomatoes
3 C Diced Roma Tomatoes
½ C Tomato Juice
1 Bulb Garlic (Roasted in oven @325 for 40mins)
2 T Tomato Paste
2 Bay Leaves
8 Sprigs Basil
4 Sprigs Thyme
2 Sprigs Oregano
½ T Cayenne Pepper
Remove the roasted garlic from the bulbs by gently peeling back skin and reserving roasted garlic cloves. In a large stock pot, combine all ingredients and cook on medium low heat for 35-45 minutes. Once the liquid has reduced by half, remove from heat and season with salt and pepper. Then, carefully work the sauce through a ricer or food processor. If using a food processor, only pulse the sauce; do not puree. Remove the stems from the herbs and chill.
Pasta:
2 C Corn Penne
1 ½ C Tomato Sauce (Keep Warm) (Recipe Below)
3 T Zucchini (Diced)
3 T Yellow Squash (Diced)
¼ C Asparagus (Sliced into Coins & Blanched)
6 Cherry Tomatoes
1/3rd C Mushrooms
3 T White Corn
2 T Bell Pepper (Diced)
1 T Garlic (Chopped)
4 Basil Leaves
1 t Parsley (Chopped)
Sauté all vegetables separately with very small amount of olive and set aside. Cook pasta in a large stock pot with a small amount of salt. The pasta will need to cook for at least 10 minutes in boiling water. Heat 1 cup of tomato sauce in a medium sauce pan, then set aside. Combine all vegetables and heat on medium high heat; once hot, add chopped garlic and parsley. Drain the pasta from the water, then place into warm tomato sauce and gently fold in cooked vegetables. Place in a small bowl, then add the remaining sauce on top of the pasta. Garnish with basil leaves.
Day 19
Fresh Vegetable Tartine
Oprah's almost to the finish line of her challenge, but she's still going strong. In fact, with this vegetable tartine—an "easy, easy, easy" recipe that's a great alternative to her usual morning avocado toast—Oprah says she's "feeling it!" As for Sadie, who wanted in on the challenge yesterday, too? She's still feeling it too—just a little less loudly today.
Ingredients:
2 Slices Seeded Bread (Toasted)
2 Slices Ripe Tomato
6 Slices French Radish
4 Spears Blanched Asparagus
4 Slices Roasted Peppers
6 Small Basil Leaves
1 ½ t Toasted Pumpkin Seeds
2 t Toasted Sunflower Seeds
1 t Chopped Parsley
Season all vegetables with salt and pepper. Start with sliced tomatoes, then roasted peppers, asparagus, radish. Finish with toasted seeds and fresh herbs.
Day 20
On Day 20, Oprah sampled a beet burger—aka the "Unbeetable Burger"—from True Food Kitchen, a health-focused restaurant wit locations around the country (you can find one near you here). Chef Robert from True Food served up the burger to Oprah and her dinner guests with some jicama slaw and crushed avocado with a little kale salad on the side.
While Oprah may have been a little skeptical at first, after biting into the beet burger, she said "I like it very much." And, of course, she made sure to ask Chef Robert if he's going to leave her some—sounds like Lady O is hoping to have a burger night sometime soon!
Day 21
Split Pea Soup with Pear & Mushroom Bruschetta
Oprah's almost to the finish line of her 30 day challenge—and while she liked Chef Raymond's latest "concoction," she had one small suggested change: "I don't know that I like pears with mushrooms...but y'all may like it! I like pear in a salad, but not with my mushrooms." Lesson? Try the mushroom and pear-ing—er, we mean pairing—at your own risk.
Soup:
6 C Dried Split peas (Soaked for 4 hours and sorted)
2 C Diced Onions
1 C Diced Carrots
1 C Diced Celery
4 Cloves Garlic Minced
1 Bunch Thyme
2 Bay Leaves
6 C Vegetable Stock
1 t Cayenne
1 t Turmeric
1 t Liquid Smoke
3 Asparagus Spears (Sliced and Blanched)
3 Fingerling Potatoes (Boiled and Sliced)
1 t Chopped parsley
1 t Lemon Juice
½ T Olive Oil
In large stock pot, sauté onions and garlic until caramelized. Add carrots and celery and continue to cook on medium heat until tender. Now, add soaked peas and dried spices and cook until the spices bloom. Add fresh thyme, vegetable stock, and liquid smoke; cook on medium heat for 20-30 minutes or until split peas are tender. Blend 2 cups of hot soup in a high speed blender until smooth and add back to soup. Season soup with salt, pepper, lemon juice. Add sliced asparagus and potatoes to the soup and serve in medium bowl and garnish with chopped parsley.
Pear and Mushroom Bruschetta:
1 Slice of Toasted Baguette
1 T Diced Pear (Roasted in sauté pan until caramelized—but as Oprah noted, pears are optional!)
2 T Sautéed Mushrooms (Chopped)
½ t Chopped Parsley
Season mushrooms and pears with salt, pepper, and chopped parsley. Arrange mushrooms on toast, the place the roasted pears on top of the mushrooms. Garnish with chopped parsley.
Day 22
Farro With Peas, Asparagus, Pesto, and Cured Olives
Today, Oprah gave Chef Raymond a break to get into the kitchen herself and whip up one of the recipes from her 2017 cookbook Food, Health, and Happiness: 115 On-Point Recipes for Great Meals and a Better Life. Today's lunch is one of her favorites from the book: farro with peas, asparagus, pesto, and cured olives, a combination created by Chef Taryn that Oprah says is "de-licious!" Watch Lady throw together the recipe below—then let us know if you decide to make it yourself in the comments!.
Ingredients:
Salt
¾ cup pearled farro (or substitute spelt, wheat berries, or barley)
6 stalks asparagus, woody ends snapped off
1 cup fresh shelled peas or thawed frozen petite peas
½ cup oil-cured olives, pitted and cut in half
½ cup Pea Pesto
2 cups arugula
¼ cup thinly sliced fresh olives
Freshly ground black pepper
¼ cup grated (on a Microplane) Parmesan cheese
¼ cup pine nuts, toasted
Directions:
Bring a large pot of well-salted water to a boil. Add the farro and cook until al dente, 20 to 25 minutes. Drain, rinse with cold water, and place in a serving bowl.
Meanwhile, fill a large bowl with ice and water to make an ice-water bath. Fill a second large saucepan with water and bring to a boil over high heat. Salt the water, then add the asparagus and boil until al dente, about 3 minutes, a little more or less depending on how thick the stalks are. Using a slotted spoon, remove the asparagus from the icy-water bath, pat dry with paper towels, then thinly slice the asparagus on the diagonal. Add the peas to the simmering water and cook until al dente, about 1 minute. Drain, transfer to the ice-water bath, then drain again and pat dry with paper towels.
Add the asparagus peas, and olives to the farro, then add the pesto and stir to coat the ingredients in the pesto. Toss in the arugula and chives. Season with salt and pepper, top with the Parmesan and pine nuts, and serve.
Day 23
Purple Hull Crowder Peas With Sautéed Okra
Great news, y'all: On Day 23 of Oprah's one plant-based meal a day challenge, the O of O go back in touch with her roots. For today's lunch in her office, Chef Raymond prepared a vegan twist on purple hull and crowder peas with okra—and it was so good, it brought back Lady O's Southern accent.
Peas:
1 lb Purple Hull Peas
1 lb Crowder Peas
1 Lg Yellow Onion
4 Celery Stalks
3 Carrots
8 Cloves Garlic
2 Bay Leaves
1 Bunch Fresh Thyme
3 Rosemary Sprigs
2 T Chili Flakes
Cut all vegetables in large pieces, then season with salt and pepper. Roast in 425 degree oven until slightly charred. Place everything together in two pots and cover with water or vegetable stock. Cook peas until tender, remove cooked vegetables and place in blender; puree until smooth. Add the blended vegetables back to peas, then season with salt and pepper.
Sautéed Okra:
1 lb Fresh Okra
2 Heirloom Tomatoes
Heat oven to 350 degrees, then quarter tomatoes and season with salt, pepper, dried basil, chili flake. Place tomatoes in oven for 35-45 minutes. Cut okra into ½ inch pieces. Sautée okra in 1 t olive oil, seasoning with salt, pepper & cayenne. Add warm oven dried tomatoes and enjoy.
Day 24
Lunch at P.S. Kitchen in New York
On Day 24 out of 30, Lady O is committed to finishing her challenge strong—even when she travels. During a recent business trip to New York, she didn't break her one plant-based meal a day commitment, inviting Gayle and film producer Ricky Strauss to lunch at New York's P.S. Kitchen, which offers a plant-based menu with fresh ingredients. Burger lover Gayle was skeptical, of course—but when the trio tried the Beyond Burger, they were all wowed. "It is good!" Gayle admitted. Watch their reviews below.
Day 25
Miso-Glazed Brussels Sprouts, Beets, Bok choy, & Bamboo
With just 5 days left, Oprah decided to have her neighbor Urania over for a "beautiful" lunch of miso-glazed brussels sprouts with beets, bok choy, and bamboo. But beware: Oprah warns that this recipe could be a little trickier to make. That is, of course, unless you have a chef—or you happy to be really into making dumplings. Either way, enjoy the video below!
Brussels Sprouts:
2 C Blanched brussels sprouts
1 Lg Beet (Roasted for 1.5 hours in 375 degree oven)
3 Baby bok choy
¼ C Bamboo
1 t Chopped Garlic
2 T Cilantro Leaves
1 T Miso-Mustard Sauce
4 Pcs Vegetable Dumplings
1 T Chili Sauce
Cut the beets into 1 x 1 inch pieces. Cut sprouts in half and roast in a pan with a small amount of olive oil. When sprouts caramelize, add beets, bok choy, and bamboo; season with salt, pepper, and chopped garlic. Glaze vegetables in the miso-mustard sauce.
Vegetable Dumpling:
½ lb Beyond meat
¼ C Cooked Beets, Diced
2 T Cooked Eggplant, Chopped
1 T Chopped Garlic
2 T Chopped Ginger
1 T Chopped Cilantro
1 T Sliced Green Onions
Wonton Wrappers
Combine all and mix thoroughly in bowl. Thaw wrappers and place small amount in the center. Brush the edges with cold tap water, then fold the dumplings and seal. Boil for 2-3 minutes and remove from water; toss in chili sauce.
Chili Sauce:
1 C Black Vinegar
1 T Soy Sauce
1 t Chopped Ginger
1 t Chopped Garlic
1 T Sambal
1 T Chopped Cilantro
1 t Chopped Serano Peppers
1 t Agave
Mix all and chill
Miso-Mustard Sauce:
4 T Red Miso
2 T Black sesame seeds
2 T Dijon Mustard
1 T Vegan Mayo
2 Cloves Garlic
½ t Cayenne
2 T Water
¼ C Olive Oil
3 T Rice Vinegar
Combine all except oil in high speed blender. Puree until smooth, then slowly add oil until emulsified. Season with salt and pepper.
Day 26
Grilled Vegetable Sandwich with Baked Sweet Potato Chips
If you're in the mood for an easy plant-based recipe for the weekend, Chef Raymond's grilled vegetable sandwich is easy. So easy, in fact, that Oprah thinks even Gayle King, who can "barely make pancakes" could make it. And if, like Lady O, you like your sandwiches extra crispy, she suggests double toasting the bread. And fun fact? The mustard the duo used on this sandwich was featured on this year's Favorite Things. Enjoy!
Sandwich:
2 Multigrain Bread Slices (Toasted)
2 Ripe Tomato Slices
4 Thin Avocado Slices
1 Eggplant Sliced
1 Bell Pepper Sliced
1 Red Onion Sliced
1 Zucchini Sliced
1 Portobello Mushroom Sliced
½ C Arugula Leaves
2 t Low Fat Mayo
3 t Jalapeño Mustard
Light your grill to high heat. Season eggplant, peppers, mushrooms, onions, and zucchini with salt, pepper, cayenne, dried basil, and cumin, plus a small amount of olive oil. Grill all vegetables until tender, being careful not to burn. Remove from the grill and allow to cool slightly. Apply mayo and mustard to toasted bread; there is no wrong way to build this sandwich, as long as everything is between both slices of bread!
Sweet Potato Chips:
Peel potato and slice thin on a mandolin slicer or with a knife, the thinner, the better. Lay the potatoes neatly on a sheet pan with and season with truffle salt & fresh pepper. Bake at 375 degrees for 10-15mins on a silpat, turning every 5 minutes. When ready, pull from oven and season with cayenne pepper.
Day 27
Yellow Corn Curry
Oprah's Day 27 Sunday meal is a "vegan's delight," made with a coconut milk curry sauce. Before she even took her first bite, Lady O said "I know this gon' be good." She was right. And not only was it delicious, but it was also beautiful—so much so that she even had Chef Raymond give himself a round of applause!
Ingredients:
1 C Fresh Yellow Corn
1 C Roasted Japanese Eggplant
1 C Sautéed Shitake Mushroom
1 C Cooked forbidden Black Rice
½ C Roasted Bell Peppers
½ C Sauteed Broccoli
4 Basil Leaves
6 Cilantro Leaves
1 t Chopped Garlic
¾ C Corn Curry Sauce (See Below)
1 t Olive Oil
1 Lime
In a large sauté pan, warm garlic in olive oil until golden. Add all vegetables and sauté until hot. Add ½ C of curry sauce, then bring to a simmer. Place cooked rice in the center of the bowl, then arrange curried vegetables around rice. Garnish with a small amount of lime zest and herbs. Use excess sauce if needed.
Corn Curry Sauce:
1 Cup Grated Yellow Corn
½ C Sliced Yellow Onion
¼ C Diced Fresno Chilies
1 T Chopped Ginger
2 T Chopped Garlic
½ t Toasted ground Cumin
½ t Toasted ground Coriander
¼ t Cayenne
1 T Tamarind Paste
1 T Dijon Mustard
2 T Lime Juice
2 Can Coconut Milk
1 T Olive Oil
In a medium sauce pot, caramelize onions until golden, then add chilies, ginger, and garlic. Cook until fragrant. Add spices and bloom. Add grated corn, mustard, and tamarind paste cook until almost dry. Add coconut milk and lime juice; season with salt and pepper. Cook until reduced by ¼ . Puree with a hand blender and Strain through colander. Chill.
Day 28
Tortilla Soup with Corn Salad
Oprah says that by now, "y'all have watched me eat enough," but Chef Raymond's latest recipe, tortilla soup, is just as delicious as the rest of his creations—and "very" easy to make. Lady O recommends crumbling tortillas on top of the soup for a bit of crunch, and enjoy!
Soup Base:
1 Yellow Onion (Cut in Large Pieces)
7 Cloves Garlic (Smashed)
2 Ears Corn
2 Celery Stalks (Large Pieces)
1 Carrot (Large Pieces)
6 C Vegetable Broth
28 oz Canned Roasted Tomatoes
1 T Chili Powder
1 T Ground Cumin
1 t Dried Oregano
1 t Cayenne
1 T Lime Juice
3 Corn Tortillas (Cut in quarters)
1 T Cilantro Leaves
Season vegetables with salt, pepper, and dried spices. Arrange on a sheet tray with cut tortillas and bake for 25 minutes at 375 degrees. Once roasted, remove from the oven and cut corn from the cob when cooled. Add vegetables, corn cobs, tomatoes, and vegetable broth. Cook for 20-30 minutes on medium heat, then season with salt and pepper. Remove cobs from the pot and pulse in a food processor until smooth. Once smooth, add lime juice. Place in a bowl and garnish with cilantro leaves.
Corn Salad:
2 C Corn Kernels
6 Cherry Tomatoes (Cut in Half)
½ T Diced Red Onion
½ T Chopped Jalapeños
¼ C Wild Arugula
1 Lime (Zested & Juiced)
1 t Chopped Parsley
1 T Cilantro Leaves
Roast corn in 350 degree oven for 10 minutes. Mix everything together and place in a small bowl.
Day 29
Vegan Vegetable ‘Pot Pie’
Oprah says there's nothing better than a cozy fire and one of her favorite meals: Pot pie. But she explains that her latest plant-based meal isn't just any ol' pot pie. "A couple of years ago, I was having a celebration here for men legends, and I wanted to create a vegan meal that wasn't just the mushroom steak that everybody serves—so I asked the chef to come up with a root vegetable pot pie," Oprah says.
And years later, her bright idea is still paying off. "Look at this crust! That is a flaky crust—that's gluten-free and dairy-free...it looks yummy, yummy...and who doesn't love pot pie? I created this for all the people who were plant-based vegan. And all the people [at the event] who were eating short ribs were looking at the people eating this saying 'I want some of that.'"
Gluten-Free Vegan Pie Crust
1 cup + 1 tbsp. + 1 tsp. Bob’s Red Mill Gluten- Free All Purpose Baking Flour
½ tsp. Kosher Salt
¼ cup + 2 tbsp. Earth Balance, cubed & frozen
3 tbsp. + 1 tsp. Water, drained from ice
Stir the flour and salt together in a bowl. Cut in the frozen butter until barely visible, being mindful not to warm the butter from the heat of your hands. Drizzle in the cold water and fold the flour over itself until a frayed dough begins to form. Wrap the dough tightly with plastic, releasing any air pockets. Refrigerate for 1 hour. With a rolling pin, on a generously floured surface flatten the dough to just shy of ¼ inch thickness and cut out the rounds to fit the top of your baking dish. Transfer the rounds to a parchment-lined sheet tray and egg wash the surfaces of each round. Bake in a 375°F oven for 10 minutes. Then, decrease the temperature to 325°F, rotate the tray, and cook for 5 minutes until crisp.
Pie Ingredients:
¼ C Blanched Cauliflower
½ C Boiled, Diced Potatoes
¼ C Blanched Carrots
¼ C Blanched Asparagus
¼ C Roasted, Onions
¼ C Blanched Parsnips
¼ C Blanched Peas
½ C Sautéed Mushrooms
1 t Chopped Parsley
1 C Vegan Béchamel (see below)
4 T Reduced Vegetable Stock
1 t Lemon Juice
1 t Chopped Garlic
¼ t Cayenne
Combine all in a mixing bowl and season with sea salt and a good amount of fresh black pepper. You can pre-bake the vegan pot pie crust ahead of time, or seal the top of the oven safe dish. If you're pre-baking the pie crust, simply warm the filling in a pan and transfer to a bowl; then place the pre-baked pot pie crust and enjoy! If you're sealing the bowl, cut the dough slightly larger than the dish and carefully seal the edges. Bake at 375 degrees for 20mins until golden brown. Remove from oven and brush crust with olive oil. Season with fresh pepper and sea salt.
Vegan Béchamel:
2 ½ T Earth Balance
2 T Gluten Free AP Flour
1 ¾ C Non Dairy Milk
¼ C Almond Milk
Whole Nutmeg
½ T Chopped Garlic
½ t Olive Oil
In a medium pot, sauté garlic in olive oil until golden. Add liquids to garlic and bring to a simmer; season with salt, pepper, and whole nutmeg (use a microplance). In sauté heat. earth balance until hot, then slowly stir in gluten-free flour. Cook on low until paste forms, which should take 3-6 minutes. Now, slowly add into hot liquid and cook until mixture thickens, another 5-10 minutes. Heat should be just below medium. Once thickened, strain through a colander and chill.
Day 30
Vegetable Soup & Toasted Quinoa Salad
She did it! After pledging to eat one plant-based meal a day for 30 days to help the planet, Oprah has officially reached the end of her challenge. And not only that, but on some days she ate two plant-based meals—or even all three! And Lady O's personal challenge helped both the planet and her own well-being.
"I'm feeling good!" she says. "I haven't gotten on the scale, but I will say this: I feel lighter, and I can honestly say that doing one meal a day plant-based has been the easiest thing in the world."
Thanks for following Oprah's journey—and if you're looking for one final recipe, check out Chef Raymond's soup and chopped salad below!
Soup:
1 C Cooked Kidney Beans
¼ C Blanched Asparagus
¼ C Sautéed Onions
¼ C Blanched Carrots
¼ C Sautéed Mushrooms
¼ C Fire Roasted Tomatoes
¼ C Roasted Purple Potatoes
¼ C Roasted Peppers
1 T Chopped Garlic
1 t Chopped Thyme
1 t Chopped Basil
¼ t Cayenne
4 C Vegetable Stock
1 t Olive Oil
In medium stock, heat olive oil. Add all vegetables and spices and cook for 3-5 minutes on medium heat. Stock and bring to a simmer, then add herbs and cook for 10-15 minutes. Season soup with salt and pepper, then garnish with chopped parsley.
Salad:
1 C Cooked Quinoa (Toast quinoa in pan before cooking until dark brown)
1 T Chopped Raisins
1 T Chopped Red Onion
1 t Toasted Pine nuts
1 T Jalapeño Pepper
2 C Chopped Butter Lettuce
¼ C Diced Cucumbers
6 pcs Cherry Tomatoes cut in half
1 t Mustard Vinaigrette
Fresh Basil & Cilantro
Combine all in a bowl and season with salt and pepper. Garnish with fresh herbs.
Mustard Vinaigrette
1 T Dijon
½ Champagne Vinegar
1 t Honey
1 t Chopped garlic
½ t Black Pepper
¼ t Hot Sauce
1 C Avocado Oil
Mix all in bowl and serve!
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