28 Day Diet Challenge - Day 4

(Sponsored by Whole Foods Market)

Have beans everyday!

Beans or legumes are among the world’s most perfect foods. High in iron, B vitamins and fiber, they stabilize blood sugar, blunt your desire for sweets and prevent mid-afternoon food cravings. Dried beans are your most economical, high nutrient food. Some of the key benefits of beans include:

• Protects against heart disease, diabetes and colon cancer
• Associated with enhancing longevity
• Reduces sugar cravings
• Rich in fiber; feel full longer
• Very economical

Your Action Plan: Easiest way to add beans is to open a can of unsalted beans and add them to a salad, or use a low-sodium canned soups that is made with plenty of beans. Or, you can cook dried beans in water and some seasonings and cook them on a low flame for an hour to make soft. The easiest way to make beans is to just add the dried beans directly to a soup. If you have trouble digesting beans, chew them well and start with smaller beans such as lentils, mung beans and peas. Adding fennel or cumin also can help prevent gas.

Breakfast

• Whole-grain cereal with soy milk or skim milk
• Blueberries

 

Lunch

• Tasty Hummus (leftover from Day Two dinner) on whole-grain bread
• Balsamic Vinaigrette (Save leftover for dinner salad)
• Tossed green salad
• Apple

Hummus 

 Serves: 4 — Prep Time: 10 minutes 

Ingredients

1 cup cooked or canned garbanzo beans (low or no salt), reserving liquid
1/4 cup bean liquid or water
1/4 cup raw sesame seeds
1 tablespoon lemon juice
1 tablespoon Mrs. Dash or other no salt seasoning
1 teaspoon horseradish (optional)
1 small clove garlic, chopped


Directions

Blend all ingredients in a high powered blender until creamy smooth. This is a great spread or dip for raw and lightly steamed vegetables. Yields: 1 cup.

Balsamic Vinaigrette

 Serves: 5 — Prep Time: 8 minutes 

Ingredients

1/2 cup water
6 tablespoons roasted garlic rice vinegar
4 tablespoons balsamic vinegar
1 tablespoon of olive oil (or less)
4 tablespoons 100% grape fruit spread or raisins
4 cloves garlic, pressed
1 teaspoon dried oregano
1/2 teaspoon dried basil
1/2 teaspoon onion powder

Directions 

Blend all ingredients together in a high powered blender. Yields: 1 1/3 cups.

**A low fat, low salt bottled balsamic vinaigrette may also be used. Store leftover dressing in the refrigerator for up to one week.

Dinner

• Romaine, Spinach, Watercress Salad with Fruit and Nuts*
• Tomato Bean Barley Soup* (Save leftover for Day Five lunch)
• Fresh fruit

Romaine, Spinach, Watercress Salad with Fruit and Nuts

 Serves: 2 — Prep Time: 20 minutes

Ingredients – SALAD

1 head (about 6 cups) romaine lettuce, shredded
5 ounces (about 5 cups) organic baby spinach
1/2 bunch watercress leaves
1 apple, grated
1 pear, grated
4 tablespoons chopped walnuts
1/4 cup raisins or currents (optional)

1. Blend all vinaigrette ingredients together in a high powered blender.
2. Combine salad ingredients. Toss salad with light amount of vinaigrette.

Tomato Bean Barley Soup 

 Serves: 6 — Prep Time: 30 minutes
(You'll have some leftover for lunch tomorrow!)

Ingredients

7 cups low-sodium vegetable broth
1 cup water
1 cup dried barley
1 tablespoon water
1 cup chopped onions
1/2 cup chopped organic celery
3 medium carrots, chopped
6 cloves garlic, chopped
1 14 1/2-ounce can no-salt or low-salt chopped tomatoes
1 15-ounce can no-salt or low-salt kidney beans, drained
1/4 teaspoon crushed red pepper flakes
8 packed cups baby spinach
1/4 teaspoon black pepper

Directions

1. In a large soup pot, bring vegetable broth, water, and barley to a boil.
2. Reduce heat, cover and simmer for 20 minutes or until barley is tender.
3. Meanwhile, heat oil and 1 tablespoon water in a pan. Add onions, celery, carrots, garlic, tomatoes, beans, and red pepper flakes. Cover and simmer over low heat for 15 minutes or until vegetables are tender.
4. Add vegetable/bean mixture to barley pot, stir in spinach and pepper and simmer an additional 5 minutes or until spinach is wilted.

Save the leftover for lunch tomorrow!