28 Day Diet Challenge - Day 13

(Sponsored by Whole Foods Market)

Dining out can be especially challenging when transitioning to a healthy diet. You shouldn’t eat out all the time at all, but once a week is ok. My feeling is that you should eat healthy even when eating out, but not to the extent that you feel deprived. If you are eating a high-nutrient diet, then an occasional indulgence won't hurt you. However, there are some good ways to make sure you stay on track.

The first step when going out to eat is trying to find a restaurant that will have some healthful options. Many restaurants will cater to your needs and preferences.

If your restaurant meal is a breakfast, stay away from the bread, bagels, and breakfast sweets. It is easy to find oatmeal and fruit or eggs. For lunch and dinner, ask for a side of steamed vegetables instead of pasta or white rice to accompany your main dish.

You can also order vegetable dishes that are steamed or water-sautéed with the dressing or sauce on the side. Do not eat soups out! Soups are made in advance in restaurants and are always very high in salt. It is best that you stick with salads and a main dish.

Ask the waiter not to bring bread to the table, so you are not tempted to fill up before the meal. Always ask for oil and vinegar separate, as a dressing for your salad, or order the salad dressing on the side so you can use their high-salt dressings sparingly.

Your Action Plan: When eating out, skip the bread and olive oil/butter. You can call ahead to see if restaurant will accommodate your needs/preferences. Order multiple healthy side dishes (in a meat-heavy restaurant) and order a large green salad topped with raw vegetables, with no cheese and dressing on the side.

Breakfast

• Pomegranate Muesli
• Orange Juice

Pomegranate Muesli

 Serves: 2 — Prep Time: 20 minutes 

Ingredients

• 1/2 cup pomegranate juice
• 1/4 cup oats
• 1 apple, peeled and grated
• 4 raw cashews or hazelnuts, coarsely chopped
• 1/2 cup halved grapes
• 1/2 cup cubed cantaloupe
• 1/2 cup sliced fresh organic strawberries
• 1 tablespoon currants (optional)
• 1 tablespoon ground flax seeds

You may add or substitute any fruits according to taste.

Directions

1. Soak oats in pomegranate juice overnight in refrigerator. Oats will absorb the liquid.
2. In the morning, combine oats with remaining ingredients.

Lunch

• Romaine wedges
• Caesar Salad Dressing/Dip
• Ginger Lentil Soup (Leftover from Day Twelve dinner)
• Apple

Caesar Salad Dressing

Serves: 3 — Prep Time: 8 minutes 

Ingredients

• 3 cloves garlic, roasted
• 1/2 cup unsweetened soy milk or fat-free milk
• 1/4 cup raw cashews, ground
• 1 tablespoon fresh lemon juice
• 1 1/2 teaspoons Dijon mustard
• Dash of black pepper

Directions

Roast garlic. Remove skins and blend with the rest of the ingredients in a high powered blender until creamy and smooth.

*To roast garlic; break the cloves apart. Leave the papery skins on. Roast at 350 degrees for about 25 minutes until mushy.

Ginger Lentil Soup

 Hopefully you saved the leftover from Day 12. If not:

Serves: 7 — Prep Time: 35 minutes 

Ingredients

• 8 cups carrot juice
• 4 cups water
• 1 cup dried lentils (do not soak)
• 1/2 cup uncooked brown rice
• 2 zucchini, finely chopped
• 2 carrots, chopped
• 1 red bell pepper, finely chopped
• 1 onion, finely chopped
• 6 cloves garlic, minced or pressed
• 3 tablespoons grated fresh ginger root
• 3 tablespoons Mrs. Dash or other no-salt seasoning
• 1 teaspoon ground coriander
• 1/2 teaspoon ground cumin
• 1/8 teaspoon ground allspice
• 2 sweet potatoes, peeled and cut into 1" cubes
• 2 bunches Swiss chard leaves and stems, chopped
• 1/2 cup chopped fresh parsley

Directions

1. Place all ingredients, except for the sweet potatoes, swiss chard and parsley, in a soup pot. Bring to a boil, cover and simmer for 40 minutes.
2. Add the potatoes and simmer for 15 minutes. Add the chard and simmer for 10 minutes. Serve topped with chopped parsley.

*Carrot juice may be made in a juice extractor. Fresh or bottled carrot juice is also sold in many health food stores.

Dinner

• Red Pepper Salsa with endive leaves
• Roasted Mixed Vegetables and brown rice
• Banana Walnut Ice Cream (using frozen bananas)

Red Pepper Salsa

 Serves: 4 — Prep Time: 10 minutes 

Ingredients

• 2 red bell peppers, stems removed
• 1/2 cup minced fennel
• 1 tablespoon red wine vinegar
• 1 teaspoon Extra-Virgin olive oil
• 1 1/2 teaspoons Mrs. Dash or other no-salt seasoning
• 1/2 teaspoon minced garlic
• Freshly ground black pepper, to taste

Directions

1. Broil peppers on high until softened and brown on all sides, about 25 minutes, turning after 10 minutes. Enclose in a paper bag and let stand 10 minutes. Peel, seed, and chop peppers.
2. Mix fennel, vinegar, oil, Mrs. Dash or no-salt seasoning, garlic, and red peppers in medium bowl. Season with pepper.

Good served with endive leaves for dipping.

Creole Chicken with Spinach and Rice

 Serves: 4 — Prep Time: 20 minutes 

Ingredients

• 1 cup brown rice, uncooked
• 1/4 teaspoon chili powder
• 1 tablespoon Extra-Virgin Olive oil
• 4 skinless, boneless chicken breast halves, thin sliced crosswise
• 1 1/2 cups chopped celery
• 1 cup chopped canned tomatoes, (no salt)
• 10 ounces fresh spinach
• 1 cup hot sauce (low salt)
• 1/4 cup chopped onion
• 1 large green pepper, chopped
• 4 cloves garlic, minced
• 1 tablespoon chopped fresh basil or 1 teaspoon dried
• 1 tablespoon chopped fresh parsley or 1 teaspoon dried
• 1/2 teaspoon dried crushed red pepper

Directions

1. Cook brown rice according to package directions, adding chili powder to cooking water.
2. Using a paper towel moistened with olive oil (less than 1 teaspoon), lightly coat a deep nonstick skillet and heat. Cook thin strips of chicken on medium high, turning occasionally, for 3-5 minutes until no longer pink.
3. Add remaining ingredients, bring to a boil and reduce heat to medium.
4. Simmer covered for 10 minutes.

Serve over seasoned brown rice.

Roasted Mixed Vegetables 

 Serves: 6 — Prep Time: 20 minutes 

Ingredients

• 3 cups brown rice
• Cooking spray (optional)
• 4 red potatoes, cut into bite-sized pieces
• 1 can of sliced water chestnuts
• 1/2 pound baby carrots, cut in half
• 1/2 pound asparagus, hard ends removed and cut into 2" pieces
• 6 cloves garlic, minced
• 2 tablespoons balsamic vinegar

You may use frozen vegetables. 

Directions

1. Preheat oven to 450 degrees
2. Lightly spray vegetables with cooking spray and toss all ingredients in a large bowl. Pour into a large baking pan and spread evenly.
3. Bake for 30 minutes, stirring after 15 minutes. If vegetables begin to get too brown before they are tender, pile them up to keep moist, turn heat down to 350 degrees and finish cooking.

Serve over brown rice, if desired.

Banana Walnut Ice Cream 

 Serves: 2 — Prep Time: 2 minutes 

Ingredients

• 2 ripe bananas, frozen
• 1/3 cup unsweetened vanilla soy milk or fat-free milk
• 1/2 ounce walnuts

Freeze ripe bananas at least 24 hrs in advance. To freeze bananas, peel, cut in thirds and wrap tightly in plastic wrap. 

Directions
Blend all ingredients together in high powered blender until smooth and creamy.