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Plant-Based Menu

Plant-Based Menu

Our menu follows the guidelines of the China Study, that is, all meals are animal and dairy free with no added oil and no processed sugars. Furthermore, all meals can be prepared gluten-free. Please let us know, in advance, if this is a requirement.

Breakfast

Each day your condo, (housing up to four participants), will receive a tasty breakfast box. Within this box, you’ll find fresh fruit and lots of other ingredients. Then you and your housemates will follow the instructions within your box to prepare a hearty and scrumptious breakfast. Some of the dishes that you will prepare are listed below.

  • Easy Pumpkin Muffins
  • Overnight Mason Jar Surprise
  • Apple Butter
  • Raisin Walnut Bread
  • Tex-Mex Breakfast Burrito
  • Nature’s Muesli
  • Sweet Potato Crisps
  • Potato Home-fry Hash
  • Heavenly Grits
  • Mama’s Kitchen Oatmeal
  • Seasoned Kale
  • Watermelon Fang

Natures_Granola

Lunch and Dinner

For lunch and dinner, you will have the opportunity to assist in two ‘hands-on-cooking classes’, that is, you will work beside one of our highly talented cooking instructors to prepare first the lunch meal, then later in the day you will work with another instructor to prepare the dinner meal. These classes are fun and interactive, allowing you to experience first-hand how to prepare a wide-array of dishes. A few of the dishes prepared during the week are listed below.

  • Nutty Noodles with Vegetables
  • Quick Three Bean Soup
  • Ocean Chickpea Sandwich Wraps
  • Marinated Carrot Salad
  • Sweet Potato Collard Wraps
  • Cinnamon, Raison Baked Apples
  • Taco Pizza Pie

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Sample Recipes

Here you will find a FREE (pdf) download of a booklet with recipes from The China Study Cookbook series filled with lots of delicious, whole foods, plant based recipes. Several of these recipes are included in our menu.

China Study Cookbook PDF

Nutty Noodles with Vegetables

China Study Cookbook3
Makes: 4 servings

INGREDIENTS:

  • 1 pound whole wheat spaghetti or other pasta, cooked
  • ¼ cup vegetable broth
  • 1 onion, sliced
  • ½ red bell pepper, seeded and diced
  • ½ green bell pepper, seeded and diced
  • 2 jalapeno peppers, seeded and diced
  • 2 cups chopped broccoli
  • 1 large carrot, cut in thin strips
  • ¼ cup chopped fresh basil
  • 2 tablespoons sesame seeds
  • ¼ cup natural peanut butter
  • ¼ cup light tamari or soy sauce
  • 2 tablespoons rice vinegar, unseasoned
  • 1 tablespoon minced fresh ginger
  • 2 cloves garlic, minced
  • 2 tablespoons agave
  • 3 green onions, sliced
  • ¼ cup crushed peanuts
  • Sea salt to taste

DIRECTIONS:

  1. Cook 1 pound pasta and set aside.
  2. In a large skillet, add ¼ cup vegetable broth, onions, peppers, broccoli, and carrot.  Cook for 5 minutes until vegetables are slightly cooked.
  3. Stir in pasta, basil, and sesame seeds. Set aside.
  4. In separate saucepan, add peanut butter, tamari or soy sauce, rice vinegar, ginger, garlic, and agave. Cook over medium heat, stirring constantly, until mixture is smooth. Pour over noodles.
  5. Garnish with green onions and peanuts. Season with salt.

Dominican Chapea


Preparation Time: 15 minutes
Cooking Time: 35 minutes
Makes: 6–8 servings

INGREDIENTS:

  • 6 cups vegetable broth, divided, 1 medium onion, diced
  • 4 cloves garlic, minced
  • ¼ cup fresh cilantro,chopped
  • ½ green bell pepper, diced
  • 2 large carrots, sliced
  • 2 cups rice, uncooked
  • 1 cup cabbage, chopped
  • 1 can cooked pinto beans, rinsed and drained
  • 2 cups butternut squash, diced
  • 4 tablespoons tomato paste
  • ½ teaspoon sea salt (to taste)

DIRECTIONS:

  1. In large soup pot, add 1⁄4 cup vegetable broth, onion, garlic, cilantro, and peppers. Cook over medium-high heat, stirring occasionally, until onions are translucent.
  2. Add remaining vegetable broth, carrots, rice, cabbage, pinto beans, squash, tomato paste, and salt. Bring to a boil. Stir regularly to prevent sticking.
  3. Once mixture comes to a boil, reduce temperature to low, cover, and cook for 30 minutes. 4 | This soup is done when the rice is fully cooked. Add more salt, if necessary.

No-Bake Peanut Butter Bars

No-Bake_Peanut_Butter_Bars-WB-shd-lft-md
Preparation Time: 15 minutes
Chilling Time: 1 hour

INGREDIENTS:

  • 1 cup low-fat graham crackers, crushed
  • ¼ cup crushed walnuts
  • ½ cup reduced-fat, unsweetened coconut
  • ⅓ cup natural peanut butter
  • ¼ cup nondairy milk
  • 1 cup nondairy chocolate chips
  • 5 tablespoons rice or almond milk

DIRECTIONS:

  1. Crush graham crackers in food processor. In separate bowl, add walnuts, coconut, and peanut butter. Stir in crushed graham crackers.
  2. Slowly add milk and mix. If mixture does not hold together, continue adding additional milk until all ingredients stick together. However, don’t make it too soft, and, if necessary, use your hands.
  3. Spread mixture evenly into a 9 × 9 nonstick baking dish.
  4. In a saucepan, melt chocolate chips together with rice or almond milk over medium heat. Stir until smooth.
  5. Spread chocolate mixture on top of peanut butter mixture. Refrigerate for 1 hour or until hardened. Cut into squares and enjoy!