The word used for Lent in Greek is Tessarakonta; in Italian is Quaranta; in Spanish Cuarenta; in French Quarante’.  All imply ‘forty’. In English, the word ‘Lent’ means to ‘lengthen’.

For me, there are many spiritual reasons to honor Lent, which is another conversation. But as a nutritionist, Lent season offers an opportunity to create meals that lengthen our possibility towards healthier eating.  Psychologists now say it takes 66 days to develop a healthy habit. During these next 40 days, you could be well on your way to developing healthier eating habits to lengthen your health and compress morbidity.

So the contest is on! I’m waiting for your recipe posts. Remember each recipe needs 10 or more plant foods with 5 or more plant pigments.

Here are two recipes I’ve posted (see below). In the Cruciferous Slaw there are over 10 plant foods and 9 plant pigments:  purple (cabbage), red and white (radish), orange (carrot), green (broccoli), black (poppy seeds and black sesame seeds), yellow (ginger), brown (figs) tan and (walnuts).

Print Recipe
Cruciferous Slaw
A crunchy slightly tangy but sweet Vegan Slaw chock-full of vegetables that meld together in this homemade slaw dressing. This slaw will not only make your mouth happy but it will activate your NRF2 master gene which will hose down free radicals insides your cells and turn down inflammation inside your cells. Bottom line, an anti-aging salad that is good for every organ in your body.
Prep Time 45 minutes
Servings
10 servings/ 1 cup
Ingredients
Vegtables
  • 1 small head organic purple cabbage
  • 4 organic radishes
  • 2 Medium size organic carrots
  • 1 cup Organic Broccoli Florets
  • 1 cup organic fuji apple
  • 12 Organic dried figs
  • 6 TB Ginger People grated and drained (optional but extra delicious)
  • 2 TB SunLuck Toasted Sesame seeds or Eden Seaweed Gomasio
  • 1 cup Raw Walnuts
Dressing
  • 1/2 cup Plain So-Delicious coconut yogurt (drain in coffee filter for an hour in refrigerator)
  • 2 TB Follow your Heart Vegan Mayonnaise or Hellman's Organic Vegan Mayonnaise
  • 3 TB Apple Cider Vinegar
  • 3 TB Lakanto Monk Fruit
  • 2 tsp Poppy seeds
  • Cracked Black pepper to taste
  • Kosher salt to taste
Prep Time 45 minutes
Servings
10 servings/ 1 cup
Ingredients
Vegtables
  • 1 small head organic purple cabbage
  • 4 organic radishes
  • 2 Medium size organic carrots
  • 1 cup Organic Broccoli Florets
  • 1 cup organic fuji apple
  • 12 Organic dried figs
  • 6 TB Ginger People grated and drained (optional but extra delicious)
  • 2 TB SunLuck Toasted Sesame seeds or Eden Seaweed Gomasio
  • 1 cup Raw Walnuts
Dressing
  • 1/2 cup Plain So-Delicious coconut yogurt (drain in coffee filter for an hour in refrigerator)
  • 2 TB Follow your Heart Vegan Mayonnaise or Hellman's Organic Vegan Mayonnaise
  • 3 TB Apple Cider Vinegar
  • 3 TB Lakanto Monk Fruit
  • 2 tsp Poppy seeds
  • Cracked Black pepper to taste
  • Kosher salt to taste
Instructions
Vegetables
  1. Thinly slice cabbage. Thinly shred carrots. Chop apple and radishes and broccoli into tiny bite-size pieces.
  2. Cut each fig into raisin size pieces.
  3. Mix up above in a glass bowl and add ginger
Dressing
  1. Add drained yogurt, mayonnaise, apple cider vinegar and lakanto fruit. Mix well by hand. Add poppy seeds. Add salt and pepper to your taste preference.

In the Vegan Chili there are over 10 plant foods and plant pigments: red (red bell pepper), green (celery, cilantro, lime, avocado, white (garlic) white and purple (shallot) yellow (ginger and cumin), orange (turmeric spice and paprika), black (black beans and blackstrap molasses), and dark red (red beans and chili pepper).

Print Recipe
Bold Vegan Chunky Chili
An exclusive plant-based hearty chili with hints of ginger and turmeric. Meat lovers will never know they are missing meat.
Prep Time 20 minutes
Cook Time 1 hour
Servings
12
Ingredients
Chili
  • 1 cup Mushroom broth
  • 1 red onion chopped
  • 1 Red bell pepper chopped
  • 4 Stalks of celery chopped
  • 4 Toes of garlic diced
  • 1 7 oz. jar Tomato paste favorite brand is Bionature
  • 1 1/2 Thumb piece of fresh ginger grated
  • 1 TB Coconut oil
  • 2 cups Beyond Meat, Beefy BF crumbles
  • 1 13.4 oz. box/can Organic black beans
  • 1 13.4 oz. box/can Organic red kidney beans
  • 1 tsp Turmeric
  • 1 cup Fresh cilantro I include some stems
  • 1 TB Black strap molasses
  • 2 TB Chili pepper
  • 1 tsp Cumin
  • 1 tsp Salt
  • 1/2 tsp Cayenne Pepper
Toppings
  • 1/4 piece Avocado
  • 3 sprigs Cilantro
  • 4-5 Sliced shallot onions in small rings
  • 1 piece Fresh Lime
  • 1 TB or cube So Delicious, Miyoko or Daiya Mozzarella Cheese
  • sprinkle Smoked Paprika
Prep Time 20 minutes
Cook Time 1 hour
Servings
12
Ingredients
Chili
  • 1 cup Mushroom broth
  • 1 red onion chopped
  • 1 Red bell pepper chopped
  • 4 Stalks of celery chopped
  • 4 Toes of garlic diced
  • 1 7 oz. jar Tomato paste favorite brand is Bionature
  • 1 1/2 Thumb piece of fresh ginger grated
  • 1 TB Coconut oil
  • 2 cups Beyond Meat, Beefy BF crumbles
  • 1 13.4 oz. box/can Organic black beans
  • 1 13.4 oz. box/can Organic red kidney beans
  • 1 tsp Turmeric
  • 1 cup Fresh cilantro I include some stems
  • 1 TB Black strap molasses
  • 2 TB Chili pepper
  • 1 tsp Cumin
  • 1 tsp Salt
  • 1/2 tsp Cayenne Pepper
Toppings
  • 1/4 piece Avocado
  • 3 sprigs Cilantro
  • 4-5 Sliced shallot onions in small rings
  • 1 piece Fresh Lime
  • 1 TB or cube So Delicious, Miyoko or Daiya Mozzarella Cheese
  • sprinkle Smoked Paprika
Instructions
  1. Heat up broth and add onions, red bell peppers
  2. In a medium hot skillet, add 1 tsp coconut oil adding onions, red pepper, celery and finely diced garlic. Cook for 1-2 minutes.
  3. Add 2 cups Beyond Meat Beefy BF crumbles. Break up mixture and brown meat (for about 6 minutes) before adding tomato paste, beans and mushroom broth.
  4. Once blended continue to stir on medium heat and add, ginger, turmeric, cilantro, black strap molasses, chili pepper powder, cumin, salt and cayenne pepper. Turn down heat, cover for 30 minutes and stir often.
  5. Once finished, turn off heat and allow it to meld.
  6. Spoon a bowl of chili and add a cube or shredded cheese, shallots, sliced avocado, fresh cilantro sprigs, a lime wedge with a very light sprinkle of smoked paprika.
  7. Pair with gluten free crackers and Coleslaw.

Dorignac’s and I challenge you. Plant-based food is lined up in the produce department and look for PB throughout the store.

7 responses to “40 Days to Create Healthier Eating Habits”

  1. Suzanne Johnson says:

    Diana, the requirements you’ve thrown down as your gauntlet seem intimidating, but I nevertheless accept your culinary challenge! In truth, your challenge is quite fun, and I hope it inspires your readers to pursue food as medicine. You have played a critical role in my culinary direction since I was in my early 20’s, and I know from my own personal health struggles and journey, food is DEFINITELY medicine. Thank you for your unending passion for sharing and spreading your vast knowledge of nutrition to me and others. You are my hero! I hope you and your readers enjoy this recipe. I make it often, sometimes incorporating any additional vegetables I have on hand, even cabbage! Please note that the fennel contained in Pilleteri’s Italian Seasoning is absolutely integral to the flavor of this recipe. If you cannot find Pilleteri’s, use another brand of seasoning which contains fennel or use fennel seasoning in addition to whatever brand of Italian seasoning you choose.

    Chunky Marinara and “Spaghetti”

    Ingredients:
    • Avocado oil (4 TBSP)
    • 2 cups spiralized zucchini
    • 2 cups spiralized acorn squash
    • 1 medium onion, chopped
    • 4 garlic toes, minced
    • 1 small eggplant, chopped (use the flesh without seeds)
    • 8 oz. sliced portobello mushrooms
    • ½ thinly sliced organic red bell pepper
    • ½ thinly sliced organic yellow bell pepper
    • ½ thinly sliced organic green bell pepper
    • 2 mirliton (chayote squash), steamed and chunked
    • 15 fresh basil leaves, (*chiffonade)
    • 2 24 oz jars Bertolli Organic Fire Roasted Garlic Marinara or your choice,
    • Pillerteri’s or other similar Italian Seasoning blend (Onion, Fennel, Basil, Garlic, Salt) to taste
    • Romano or other Italian cheese (grated)

    Steps:
    1. Steam mirliton in microwave; chop, set aside (discard any tough skin)
    2. On the stovetop set at medium-high, heat oil, zucchini and acorn squash spirals, onion, garlic, mushrooms bell peppers, and eggplant in large, wide saucepan or pot. Cook this mixture, stirring gently and often, as well as adjusting temperature as needed, until vegetables are crisp tender.
    3. To this mixture, add mirliton, basil leaves, and marinara sauce and stir until well incorporated.
    4. Add Pillerteri’s Italian Seasoning to taste.
    5. Serve as is or top with a sprinkling of grated Romano cheese.
    *To chiffonade basil, stack the leaves on top of each other, gently roll them into a cigar, and then use a sharp knife to slice the roll into thin ribbons.

    • Diana Davis, MEd, RDN, LDN, CFSP says:

      Suzanne this recipe is fabulous. I tried it last night. I love all the colors and quite easy to make. I kept the bell peppers chunky in mine. I made one more shift to your recipe in that I used a vegan provolone on top. This is a winner and one I will use again and again.

    • Diana Davis, MEd, RDN, LDN, CFSP says:

      One more addition regarding fennel. I often use fennel. Dorignac’s has gorgeous fennel in the produce department. I would venture to cut up some of the root of the fennel and cook it down with your onions etc. I would also crush 1 tsp of fennel seeds with a mortar and pestle and place in the pot once the oil is heated.

  2. Jim Henning says:

    Great read!!!
    Looking forward to that chili & slaw.

    • Diana Davis, MEd, RDN, LDN, CFSP says:

      Hello Jim
      How did you enjoy the chili and slaw? I made the chili again but this time I added the Beyond Meat Chicken Strips.

  3. Jeffrey says:

    I accept the challenge and starting on my 10/5 receipe. I am thinking dessert.
    Personally, not sure about crumbles, black and kidney beans in one dish but I will try it and than with different combinations. So much fun, in cooking. Thanks for allowing me to see a perspective of Lent not as something to give up but as 40 days or 60% into the 66 days to develop a healthy habit.

    • Diana Davis, MEd, RDN, LDN, CFSP says:

      Hello Jeffrey
      Thanks for accepting the challenge. We are anxiously waiting for your dessert.

Leave a Reply

Your email address will not be published. Required fields are marked *