28 Day Diet Challenge - Day 11

(Sponsored by Whole Foods Market)

There are many research studies that show the linkage between animal products and obesity, cancer and heart disease. That’s why, if you do eat animal products, you must eat the lower fat varieties such as fish and chicken.

But there is another good reason to consider an eating style that is much lower in animal products than the Standard American Diet:

According to a report by United Nations scientists, in a 408-page scientific analysis (from 2006) of raising animals, in order to eat them, eating meat, dairy and eggs is “one of the…most significant contributors to the most serious environmental problems at every scale from local to global” and “should be a major policy when dealing with problems of land degradation, climate change and air pollution, water shortage and water pollution and loss of biodiversity”

Your Action Plan: Take in new information you are learning about animal products (health risk, environmental problems, etc.) with an open heart. Continue to flood your body with health-promoting foods discussed in Week 1 and see how your body actually feels lighter and more energized.

Breakfast

• Whole-grain cereal with fat-free skim milk
• Blueberries

Lunch

• Black Bean Hummus Dip
• Raw Vegetables
• Gazpacho Summer Soup (EASIER alternative—Avocado topped with salsa)

Black Bean Hummus 

Serves: 6 — Prep Time: 6 minutes 

Ingredients

• 1 15-ounce can black beans, no or low salt or 1 1/2 cups cooked beans, drained, (reserve 2 tablespoons liquid)
• 2 tablespoons fresh lemon juice
• 2 tablespoons Mrs. Dash or other no salt seasoning
• 2 tablespoons raw tahini
• 1/2 teaspoon ground cumin
• 1/2 clove garlic, chopped
• Pinch of cayenne pepper, or to taste
• Pinch of paprika, for garnish

Directions

1. Blend all ingredients, except the paprika, in food processor with 2 tablespoons bean liquid. Process until smooth, scraping down the sides as needed. Add additional seasoning and liquid to taste.
2. Garnish with paprika.

Serve with raw vegetables like baby carrots, steamed asparagus spears, broccoli florets, zucchini, cucumber, and romaine lettuce leaves.

Gazpacho 

  Serves: 3 — Prep Time: 20 minutes 

Ingredients

• 1 large cucumber, peeled and sliced into large pieces
• 1 large red bell pepper, seeded and sliced into large pieces
• 1 14-ounce diced or chopped tomatoes, no salt added
• 1 cup roasted red peppers, in vinegar, low sodium (drained)
• 2 cups tomato juice, low sodium
• 1 12-ounce jar mild or medium salsa, low sodium
• 1/2 cup fresh cilantro
• 2 tablespoons red wine vinegar
• 1 tablespoon Mrs. Dash or other no-salt seasoning
• Cucumber slices (optional)

Directions

1. Place cucumbers and fresh red bell peppers in a food processor. Pulse until chopped in small pieces. Add canned tomatoes and roasted red peppers. Pulse a couple of more times until finely chopped. Add tomato juice and rest of ingredients and pulse until well mixed.
2. Cover and chill for at least 2 hours for flavors to mingle.

Before serving, garnish with cucumber slices, if desired. Serve chilled.

Dinner

• Sesame edamame
• Baked sweet potatoes (1 per serving)
• Steamed Broccoli and Garlic
• Chocolate Dip

Sesame-Garlic Edamame

  

Ingredients (Serves 4)

• 1/4 cup water
• 3 cloves garlic, minced
• 1 (16 ounce) package frozen edamame in the pod
• 1 tablespoons brown sugar
• 1 tablespoon sesame oil
• 2 tablespoons sesame seeds

Directions

1. Bring the water and garlic to a boil in a saucepan over high heat.
2. Stir in the edamame, and cook until the edamame are hot, and the liquid has nearly evaporated, about 5 minutes.
3. Reduce the heat to medium-high and stir in the brown sugar and sesame oil. Stir constantly until the sauce has thickened and coats the edamame, about 4 minutes. Sprinkle with sesame seeds to serve.

Steamed Broccoli and Garlic

 Serves: 4 — Prep Time: 8 minutes 

Ingredients

• 2 pounds broccoli florets and peeled, chopped stems
• 6 cloves garlic, sliced
• 2 teaspoons olive oil

Directions

1. Drizzle raw broccoli with 1 teaspoon olive oil and toss thoroughly. In steamer, cover and steam broccoli and garlic for 10 minutes.
2. Drizzle with remaining teaspoon of olive oil and toss.

Healthy Chocolate Dip 

 Serves: 8 — Prep Time: 15 minutes 

Ingredients

• 1 1/2 cups whole raw almonds
• 3/4 cup unsweetened vanilla soy milk
• 2 cups organic baby spinach
• 2 cups frozen strawberries or blueberries
• 2/3 cup dates, pitted
• 3 tablespoons natural cocoa powder
• 1 teaspoon vanilla extract
• 1/2 raw beet or 2 tablespoons beet powder, to adjust color

Directions
Blend nuts and soy milk until smooth. Add remaining ingredients and blend again.

May be eaten as a pudding or used as a dip for fresh fruit and vegetables.