Welcome to Day 3 of the Veggie Challenge! Learn about calcium and try new tasty recipes:

And remember, you can see more recipes by visiting our What to Eat page for more breakfast, lunch, salad and dinner ideas.

Daily Cooking and Nutrition Tips

Where do you get your calcium?

  • You do not need dairy in order to get enough calcium! Dairy products are high in calcium, but needs can also be met solely from plant foods
  • Rich plant-based sources include dark green vegetables such as broccoli, bok choy and kale, beans, tofu (made with calcium), tahini, sesame seeds, almonds, figs, seaweeds, unrefined molasses and fortified soy milks.

Day 3 Recipes:

Nut Butter and Fruit Toast

Here’s an easy breakfast idea!

Try whole-grain toast with nut butter or tahini and apple or other fruit slices.

Top with coconut butter, flax oil and/or avocado plus cucumber and lettuce or whatever fresh veggies you have on hand.

For more breakfast ideas, visit our recipes page.


Steamed Vegetables with Soba Noodles

Soba noodles make up the base of this bowl. Soba noodles are thin, Japanese noodles, made from buckwheat flour.

Serves 4-6 | <40 minutes


  • 16 oz (454 g) soba noodles (2 packages)
  • 2 heads broccoli, cut into 2-inch spears (peel outer skin from stalks if tough)
  • 4 carrots (cut into diagonal slices about ¼-inch thick)
  • 2 red peppers, sliced
  • 1 head cauliflower (break into 1-inch florets)
  • Miso-almond sauce


  1. Fill a large pot with water and bring to a boil. Add the soba noodles to the boiling water in the first pot. Cover and turn heat to medium. Follow package directions for cooking time (usually 6-8 minutes).
  2. Place a steamer over 1 inch of water in another pot; bring this to a boil. Arrange vegetables in steamer and cover. Cook over medium heat until tender.
  3. Drain the noodles and add about ½ cup miso-almond sauce and mix. Serve vegetables on top of noodles and ladle additional sauce over the vegetables.

For more dinner ideas, visit our recipes page.

Variations: Try using other vegetables such as snow peas, zucchini, bok choy, green beans, or asparagus.

If you have extra from last night’s dinner make a rice or noodle bowl for lunch today. For more lunch ideas, visit our recipes page.

Red Lentil Dhal












This recipe always turns out rich, spicy and satisfying. Using curry paste (sold by the jar) makes it fast and simple to prepare.

Serves 4 | <40 minutes


  • 1 cup dry red lentils
  • 1 large onion, chopped
  • 1 tbsp oil for frying
  • 3-4 cups water
  • 1-2 tomatoes, chopped (optional)
  • Cinnamon stick (optional)
  • 1 tbsp Indian curry paste*
  • Salt to taste


  1. Sift through the lentils, remove any tiny rocks and then rinse.
  2. In a large pot, sauté onion with oil and curry paste until softened.
  3. Add rinsed lentils, water and optional tomato and cinnamon stick. Bring to a boil then simmer covered at a low boil for 20 minutes until the lentils become creamy. Add salt to taste.
  4. Serve as a soup or over rice.

*Note: if you can’t find curry paste for sale, check out our Curry Paste recipe.

Homemade popcorn with seasoning

Make your own popcorn at home with this easy recipe from Hot for Food!

Preparing for Day 4 of the Veggie Challenge

Visit our day 4 recipes page to see your next meal plan!