Cooking Boot Camp: How to Choose You Now and Lose Weight for the Last Time

Julieanna Heaver, The Plant-Based Dietitian

Based on Julieanna’s new book, The Choose You Now Diet, this boot camp will demonstrate how to execute the ten tenets to sustainable weight loss. Learn how to meal prep, approach diet mindfully, strategize a plan for sustainable success, and create whole food, plant-based recipes from her book. Ask Julieanna anything about her lifestyle transformation program that has helped hundreds of people achieve their goals.  

Curried Parsnip Purée

Yield: 4 servings 

Roasting parsnips caramelizes them, bringing out their most amazing nutty, sweet, buttery flavors. These superb starchy root veggies shine as the main attraction in this curry purée.

Ingredients

• 3 large (~4 cups) parsnips, peeled and chopped evenly into 1-inch pieces
• 1 small (~1 cup) onion, chopped
• 2 cloves garlic, minced
• 1 tsp minced ginger
• 2 tsp curry powder
• 1 tsp cumin
• 1/2 tsp ground coriander
• 1/2 tsp red chili flakes
• 1 cup cauliflower rice
• 4 cups low-sodium vegetable broth
• 1 cup plant milk
• 1/2 tbsp miso paste
• Arugula leaves, to garnish

1. Preheat oven to 400 degrees F and line a baking sheet with parchment paper or a silpat liner.
2. Place parsnips on baking sheet and bake for 40 minutes, until golden brown, flipping them around 20 minutes into cooking.
3. Heat a large saucepan or Dutch oven over medium-high heat. Once hot, sauté onions with as little water as possible, just enough to avoid burning, until onions are translucent. Add garlic and ginger and sauté for 30 seconds, adding a splash of water as needed to avoid burning. Add dry spices and toast for a minute, adding a splash of water as needed.
4. Add roasted parsnips, cauliflower rice, and broth. Bring to a boil. Once boiling, lower heat and simmer for 15 minutes, or until parsnip is softened. Remove from heat, add miso paste and milk. Stir to combine and either transfer to a blender or use an immersion blender in the pot and puree until desired texture – slightly chunky or velvety smooth. Serve hot garnished with fresh arugula.

Note: Peel some parsnip curls with the peeler before chopping to throw in the pan in the last 10 minutes of baking for a crispy curly garnish to serve.

Asian Fusion Salad with Chickpeas and Balsamic-Tahini Dressing

Yield: 2 large or 4 small servings

Cool, crisp greens and fresh herbs along with warm, sweet-and-spicy roasted chickpeas offer a lovely concert of colors, flavors, and textures. This bowl is reminiscent of Chinese chicken salad—my go-to, all-time favorite salad growing up—but bursting with vibrant, plant-based nutrition.

Ingredients

• 2 tbsp low-sodium tamari
• 2 tbsp maple syrup
• 1 tsp minced ginger
• 1 tsp minced garlic
• 1/2 tsp red chili flakes
• 1 (15-ounce) can chickpeas, drained, rinsed, and dried

Ginger-Balsamic Dressing (Yield: ½ cup):

• 4 tbsp balsamic glaze
• 2 tbsp tahini
• 1 tsp minced ginger
• 1 tsp minced garlic
• 3-4 tbsp water to thin, as desired

For Salad

• 4 cups garden salad or cabbage mix with carrots
• 4 mandarin oranges, segmented

Garnish:

• 1/4 cup green onions, sliced
• 1/4 cup fresh cilantro, chopped
• 1 tsp sesame seeds

Instructions

1. In a medium mixing bowl, whisk together tamari, maple syrup, ginger, garlic, and red chili flakes. Add in chickpeas and toss to combine. Place in an airtight container in the refrigerator and marinate for at least an hour or overnight.
2. In a medium bowl, whisk together balsamic glaze, tahini, ginger, garlic, and water until well-combined.
3. Preheat oven to 425 degrees F. Roast chickpeas for 25-35 minutes, until golden brown, tossing midway.
4. In two serving bowls, plate salad greens or cabbage slaw, half chickpeas, mandarin orange wedges, and drizzle with dressing. Garnish with sliced green onions, cilantro, and sesame seeds, and serve immediately.

Spaghetti Squash Lasagna

Yield: 8 medium or 12 small servings 

Here’s a noodle-free, nutrient-dense, simple lasagna that will impress your friends and family. As someone who is intimidated by cutting squash, I was thrilled to learn that you can microwave the squash for a few minutes first to make cutting it easier and safer, opening up a whole new world of possibilities.

Ingredients

• 2 medium spaghetti squash

Tofu Ricotta

• 1 16-oz block extra-firm tofu, crumbled
• 3 tbsp nutritional yeast
• 2 tbsp lemon juice
• 1 tbsp red wine vinegar
• 1 tsp dried basil
• 1 tsp dried oregano
• 1 tsp dried rosemary

Cashew Drizzle

• 1/2 cup cashews
• 3 tbsp nutritional yeast
• 1 tsp onion powder
• 1 tsp garlic powder
• 1 tsp lemon juice
• 1/2 cup plant milk

To prepare

• 1 batch Simple Marinara Sauce
• 1 tbsp nutritional yeast
• 1-3 tsp red chili flakes (optional)

Instructions

1. Preheat the oven to 375°F (190°C). Line a baking sheet with parchment paper or a silicone baking mat.
2. Cut the squash in half lengthwise and remove the seeds with a spoon. (You can microwave whole spaghetti squash for a few minutes prior to cutting to soften the exterior and make it easier to cut.) Place the squash cut side down on the prepared baking sheet. Bake for 40 minutes until lightly browned on the outside. Remove from the oven and set aside to cool.
3. Meanwhile, prepare the tofu ricotta. In a large bowl, combine the tofu, nutritional yeast, lemon juice, red wine vinegar, basil, oregano, and rosemary, and mix well. Set aside.
4. To make the cashew drizzle, combine all ingredients in a high-speed blender. Blend until smooth and set aside.
5. Using a fork, scrape the flesh from the cooled squash into a bowl, creating spaghetti-like strands.
6. Spread half of the marinara sauce in a 9 × 13-inch (23 × 33cm) baking dish, followed by half the squash, all the tofu ricotta, the remaining squash, remaining marinara sauce, and finally top with the cashew drizzle. Sprinkle with nutritional yeast and some red pepper flakes, if desired. Cover with foil and bake for 30 minutes. Remove the foil and bake for 20 to 30 minutes more. Serve hot.

Grilled Pineapple with Strawberry Sauce and Black Pepper Balsamic

Yield: 2 medium or 4 small servings

In this unique play on fruit, the natural sweetness of the pineapple and strawberry is enhanced by grilling and accented with mint, balsamic, and black pepper. Vibrant and well balanced, this colorful plate is a great way to reframe fruit.

Ingredients

• 1 lb (450g) fresh strawberries, stems removed
• 1 tbsp lemon juice
• 1 tsp maple syrup
• 1 small pineapple, peeled and sliced into wedges
• 1/4 cup mint leaves, finely chopped
• 1/2 tsp ground black pepper
• Balsamic glaze, to garnish

Instructions

1. In a blender, place strawberries and lemon juice and puree until smooth.
2. In a small saucepan over medium-high heat, bring strawberry blend to a boil. Reduce heat and simmer for 20-30 minutes, or until reduced by half. Add maple syrup.
3. Heat a grill pan over medium-high heat. Once hot, place pineapple wedges on pan and leave untouched until there are griddle marks, approximately 4 minutes. Flip and repeat on the other side.
4. In a serving dish, serve grilled pineapple with strawberry sauce. Sprinkle with mint leaves, black pepper, and a drizzle of balsamic vinegar. Enjoy immediately.