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RAW AND FREE
7 DAY PURE PLANTS
CHALLENGE!
YAHOOO!!! It’s so epic to be sharing a week of pure plant eating with you! I hope you have fun exploring new, whole foods and enjoy the goodness of pure plants with either yourself or your loved ones - your body will love you for it! Eating the rainbow in naturally growing food provides us with everything we need to live a robust and healthy life! The goal is to eat plant-based food for 7 days with no processed food and an emphasis on raw fruit and vegetables. You could try eating a little like this - raw food during the day (smoothies, salads etc) with a cooked/raw meal for dinner. If you are new to veganism or have small children, warming foods may be better for you. Or you may choose to go 100% raw which will be so incredible for your health! Either way, the focus is to eat a super clean diet of pure plants, feel the incredible benefits and hopefully this could kick start your plant-based journey.
A key thing to plant based living (especially raw) is being prepared, stocking up on lots of fruit and vegetables will make it so much easier to avoid reaching for other food! One thing to remember is to eat eat eat! Don’t let yourself get hungry! There are no rules on how much you should eat, listen to your body and eat when you need to. Try to choose healthy, non processed snacks such as fruits or smoothies. Mono meals are a great way of snacking and are amazing for digestion and nutrient absorption. Don’t be afraid of eating too much fruit or an over-sized bowl of salad - this is the kind of food that doesn't send you to the couch! Visiting your local weekend markets, and buying things in bulk (like bananas, trust me you can never have too many!) for the freezer are good ways of saving money and buying organic and in-season produce is always best when you can. Below I’ve created a 7 Day Meal Plan which includes all gluten free and vegan recipes as a guide to help you. You could follow this plan, mix it up, swap things around, use one or two recipes or completely do your own thing! I’ve also included raw snack/treat recipes, a few child friendly recipes and some pantry and produce staples. Let’s connect - share your food pics, recipes, ideas, stories or just anything, I would looooove to
see some of your food and family vibes by tagging your posts with #7dayspureplants
And lastly, have fun!! Enjoy this experience especially if it’s something completely new to you! You never know where it may lead you, it could be the beginning of something epic! If you’re doing this challenge as a family, try to get everyone involved! I find my kiddies often eat more when they help me prepare the food. Thank you so much for joining in and giving your body, mind and soul some plant-based love for the week! I think your all super rad and I’m so stoked to connect! Peace and love from us xx
SMOOTHIES & SMOOTHIE BOWLS Berry Smoothie Serves one 1 Banana 1 cup organic frozen berries 1 medjool date 1/2 - 1 cup water or coconut water 2 tbs hemp seeds or coconut yoghurt Blend until smooth and serve. Green Smoothie Serves one 1 Banana 1 cup fresh spinach 1/2 cup frozen mango 1/4 cup fresh mint 1 medjool date 1/2 - 1 cup coconut water Blend until smooth and serve. Tropical Smoothie Serves one 1 banana 1 orange 1/2 cup frozen mango 1/2 cup fresh pineapple 1 passionfruit 1/2 cup water Ice Blend until smooth and serve. Acai Bowl Serves one 2 packets of organic pure Acai 2 cup frozen bananas 1 cup coconut water Blend until smooth in a high speed blender. You will need to use a blending stick to ensure a thick and easier blend. Top with rawnola, coconut flakes and fresh fruit (strawberries, banana, mango) Eat straight away and Enjoy! Mango Nice Cream with Rawnola Serves one 1 cup frozen banana 2 cups frozen mango 1 tbs pure maple syrup 1/4 cup coconut water Let the fruit defrost a few mins then blend in a high speed/ power blender until smooth - you may need to use a blending stick… top with fresh fruit of choice.. RAWNOLA 1 cup dates 1 cup gluten free oats 1 shredded coconut Blend all ingredients in a food processor until combined, crumble onto nice cream. Rawnola also makes an epic snack! Berry Smoothie Bowl Serves one 1 large ripe banana 1 cup frozen blueberries 1 cup frozen raspberries 1 tbs pure maple syrup 1/2 - 1 cup coco water Blend all ingredients until smooth. Top with rawnola, coconut flakes and fresh fruit (strawberries, blueberries, banana, mango) Enjoy!
DINNERS Naked Burrito Bowl Serves 4 2 cups cooked brown rice 1 BPA free can black beans 1 red capsicum, cubed 3 diced tomatoes 1 cup of corn 1 cup diced cucumber 4 cups shredded lettuce 2 large avocados, smashed Place all food on a platter, grab plates and create a your own.. top with salsa and cashew sour cream. CHUNKY SALSA 4 large tomatoes 2 gloves garlic, chopped 1/2 red onion, chopped 1 lime, juiced 1 large handful of fresh coriander 1/2 - 1 tsp chopped red chilli (optional) 1/2 tsp sea salt Blend all ingredients for around 5 seconds! NOTE... do not over blend or you'll end up with a soup haha.. Start with a few seconds and see how you go.. you want it chunky! CASHEW SOUR CREAM 1 1/2 cups raw cashews, soaked overnight OR soak in boiling water for 1 hour 3/4 cup filtered water 3 tbs fresh lemon juice 2 tsp apple cider vinegar 1 small clove garlic, finely chopped Blend all ingredients in a food processor until completely smooth just like sour cream! Place in the fridge to firm up! Brown Rice Raw Green Thai Salad Serves 4 1 and 1/2 cups cooked organic brown rice 2 cups raw chopped broccoli 1 cup fresh red capsicum, diced 1 cup fresh snow peas (or frozen peas) 1/2 cup chopped pea sprouts 1/2 cup fresh coriander 1/4 cup chopped unsalted raw peanuts Mix all ingredients together Green Thai Dressing 1 cup coconut cream 2 tbs pure maple 2 tbs natural green thai curry paste 1 tbs fresh lemongrass, finely chopped 1 tsp fresh ginger, finely chopped Whisk all ingredients together, taste and adjust if needed.
Buddha Bowl with Curried Smashed Sweet Potato Serves one Buddha Bowl Greens 1 cup fresh rocket greens 1 cup baby spinach leaves 1 cup raw green beans 1/2 cup fresh coriander 1/2 an avocado, sliced Smashed Curried Sweet Potatoes 2 cups sweet potato 1/2 red onion, diced 2 cloves garlic 1/2 cup fresh spinach leaves, chopped 1/4 cup mushrooms, diced 1/4 cup frozen peas 1 tbs pure maple 1 tbs ground coriander 1 tsp tumeric powder 1/2 tsp curry powder Sesame seeds Peel and chop the sweet potatoes into cubes. Steam until soft. Sauté the onion, garlic, mushroom. Add the spinach, peas, ground coriander, tumeric, and curry powder and mix in for a few minutes. Lightly mash the sweet potato leaving a few small chunks... add to the vege mix with the pure maple and roughly mix until combined. Create your buddha bowl!! Almond Crunch Coleslaw with Homemade Wedges Serves 4 Coleslaw 2 cups shredded red cabbage 2 large carrots, jullienne 2 courgettes, spiralized 1/2 cup diced red onions 1/2 cup raisins 1/2 cup crushed almonds Combine all ingredients in a salad bowl Sweet n' Zesty Almond Dressing 1/4 cup almond butter Juice of 1 large lemon Juice of 1 large lime 1 clove garlic, crushed 2 tbs pure maple 2 - 3 tbs water (depending on how much juice the citrus fruit have, start with 2 tbs and add another if to thick) Blend all ingredients until smooth. Add to the salad and mix through. WEDGES 10 red skin or sweet potatoes Cut the potatoes into wedges and season with herbs of choice - my favs are sweet basil, rosemary, oregano and sweet paprika! Bake until golden and crispy. Serve with coleslaw.
RAW SNACKS & TREATS Raw Vegan Chocolate Fudge 1/3 cup pure maple syrup OR coconut nectar 1/2 cup coconut oil 1/2 cup cacao powder 2 tbsp cacao nibs (optional) Melt the coconut oil then combine all ingredients together stirring until mixed. Line a square/rectangle dish with baking paper and evenly pour in the mixture. Place in fridge for a few hours until set. Cut into squares. Store in fridge or freezer. Macadamia Salted Caramel Bliss Balls 1 cup dates 1 cup raw macadamias 1/2 cup coconut oil, melted 1/2 cup pure maple syrup 1/4 cup shredded coconut 2 tbsp tahini 2 tsp vanilla extract Sprinkle of sea salt Blend all ingredients in a high speed food processor until combined and smooth.. Spoon into a bowl and place in the freezer for 30 mins or until firm enough to roll into balls! Roll in either shredded coconut, sesame seeds or crushed peanuts. Store in fridge or freezer. Raw Cacao Bliss Balls 1 and 1/3 cups dates 1 cup shredded coconut 1 cup oats 1/2 cup almonds 1/2 cup hemp seeds 1/4 cup cacao powder 1/4 cup chia seeds 1/4 cup pumpkin seeds 1/4 cup coconut oil Place all ingredients in a food processor and blend. Roll into balls, then into organic shredded coconut.. If to sticky/ oily add more dry ingredients, if to dry add a tad more coconut oil. Store in fridge or freezer. Apricot, Ginger & Cacao Balls 2 cups dates (soak in warm water for 15 mins) 1 cup dried apricots 1 cup raw cashews 2/3 cup desiccated coconut 1/3 cup cacao nibs 1/4 cup coconut oil 2 tbs coconut sugar 2 tbs ground ginger 2 tbs cacao powder Blend all ingredients in a food processor until mostly blended and smooth (leave little chunks of nuts etc) If to dry, add a little more coconut oil. Roll into balls and then into coconut! Store in fridge or freezer. Mango Chia Pudding 2 cups fresh or frozen mango 1 1/2 cups coconut milk 1/2 cup nut/rice milk 2 tbs pure maple Blend until smooth. Pour into a large bowl then add 1/3 cup chia seeds and mix well. Cover and place in the fridge overnight. Serve with fresh mango and coconut flakes.
CHILD FRIENDLY IDEAS Chickpea Pizza Gluten Free 3 cups organic chickpea (besan) flour 3 cups filtered water 2 tbs olive oil 2 tsp onion powder 1 tsp garlic powder 2 tsp dried oregano Place the chickpea flour in a mixing bowl and slowly add the 3 cups of water while stirring to avoid clumps. Next add all other ingredients and mix well until combined. Brush a baking tray with sides with olive oil and evenly pour mixture in. Bake for 15 minutes then top with ya fav raw (or cooked) ingredients! I put basil pesto, sliced red onions, spring onions, cherry tomatoes, black olives, pine nuts, radish, sprouts, spinach leaves, avocado and dollops of hummus!! Vegan Mac Cheese Pasta Gluten Free Raw Vegan Cheese Sauce 1 cup soaked cashews (soak overnight or in boiling water from the jug for at least an hour or so) 1/2 cup nut milk 2 tbs nutritional yeast 1 tsp capers Blend until smooth! Double to serve more than 3! Mix through gluten free pasta (brown rice pasta, quinoa pasta etc) Serve with salad. Basil Pesto Noodles Gluten Free Creamy Vegan Basil Pesto 1/4 cup nutritional yeast 2 cloves garlic, minced 1/3 cup macadamia nuts 1/4 cup pine nuts 6 cups packed basil leaves 2/3 cup olive oil 1 tablespoon fresh lemon juice Add all ingredients except the basil, lemon juice and olive oil to the food processor and give a quick whizz, (about 10 seconds). Next add the basil leaves, lemon juice and olive oil. Blend for 20-30 seconds or until everything is smooth and combined. Mix through Gluten Free Noodles (Edamame Noodles, Rice Noodles etc)
FAVOURITE STAPLES I hope you enjoy the above recipes!! Make sure you tag #7dayspureplants so we can see your creations! These are some of the things we always like to have on hand in our home! Bananas - you can never have to many! Make sure you eat them when they’re ripe and spotty. This makes them higher in nutrition and taste so much sweeter! Keep a bunch in the freezer at all times for smoothies, nice cream etc haha! Simply peel them, chop them into chunks, place in a container and freeze! Avocados - avo’s are perfect in everything! Especially when craving those extra fats! Organic Frozen Berries - perfect in every smoothie! Frozen Mango - smoothies and nice cream!! Cashew nuts - perfect for dressings, sauces, dips and making raw treats Medjool Dates - perfect for snacking on (highly alkalising), as a sweetener in smoothies or for making sweet treats and bliss balls. Hemp Seeds - an amazing super food, epic in smoothies - makes them nice and creamy! Pure Maple Syrup - favourite sweetener to use in dips, sauces, dressings etc Apple Cider Vinegar - perfect for salad dressings Lemon and Lime - I squeeze one on my salads every single night and love having lemon in my water. Watermelon - a super hydrating and alkalising fruit. Remember to eat melons alone! Raw Almond Butter - love having with my salads, in smoothies and smoothie bowls and for salad dressings. Almonds are one of the most alkalising nuts. Beetroot, Carrot, Baby Spinach Leaves and Red Onion - go-to easy salad or buddha bowl staples Sweet Potatoes - buddha bowl staple! I like to have baked or steamed sweet potato with my salad! They are one of the only cooked foods I eat. Make sure you leave the skins on as this makes them more alkalising.
“Let food be thy medicine, and medicine be thy food” Enjoy, Sophie xx
