28 Day Diet Challenge - Day 22

(Sponsored by Whole Foods Market)

Smoothies, Soups and Stews

A very efficient way to ensure you receive more of those anti-cancer nutrients is using a blender to puree raw, leafy greens. The blending process breaks down the cell walls guaranteeing that a higher percentage of micronutrients will be absorbed into your bloodstream. Try a smoothie with fruits and greens for breakfast.
Cooking tasty soups and stews is also an excellent and convenient way to eat. When vegetables are simmered in soup, all the nutrients are retained in the liquid. Soups and Stews are cooked at about 212 F, the boiling point of water. This is low temperature cooking that it is healthy because no harmful chemical agents are produced, like acrylamides. Acrylamides are cancer-causing agents formed when foods are browned, fried, baked, roasted or grilled. That crust on grilled meats tastes good but contains carcinogens.

Another healthy option is to steam or sauté using water instead of cooking with oil. Water sautéing is simple and great for stir-fries, sauces and many other dishes. To water sauté, heat a skillet on high heat. When water sputters when dropped on the pan, you are ready to water sauté. Use small amounts of water in the hot skillet, wok, or pan, covering occasionally and adding more water when necessary until vegetables are tender. You can even add a small amount of oil if you like by drizzling a bit of extra-virgin olive oil on the veggies when they are cooked. This way you add flavor with the smallest amount of oil.


Your Action Plan: Embrace the art and fun of healthy cooking:

• First and foremost, chew your food completely, especially when you eat salads.
• Add some blended salads (such as green smoothies), or some fresh vegetable juice into your diet.
• Incorporate soups and stews into your diet. They can prepared in advance on the weekends and be the centerpiece of your lunch or dinner for the entire week.
• Try water sautéing so you reduce calories from oil in your diet.

Breakfast

• Banana-Blueberry Oatmeal

Banana-Blueberry Oatmeal 

 Serves: 2 — Prep Time: 8 minutes 

Ingredients

• 1 cup frozen blueberries
• 1/2 cup old-fashioned rolled oats
• 1/3 cup pomegranate juice (or low-fat milk)
• 2 tablespoons raisins
• 2 tablespoons almonds
• 2 bananas, sliced

Directions

1. In cereal bowl, combine all ingredients.
2. Heat in microwave for 3 minutes.

Lunch

• Raw vegetables (broccoli, carrots, and red pepper)
• Italian Dressing or Balsamic Vinaigrette (for dipping)
• Black Bean Lettuce Bundles
• Melon

Mediterranean Black Bean Lettuce Wraps

 Serves: 4 — Prep Time: 10 minutes 

Ingredients

• 2 cups cooked or canned black beans, no salt
• 1/2 large avocado, mashed
• 1/2 red bell pepper, chopped
• 3 scallions, chopped
• 1/3 cup chopped fresh cilantro, chopped
• 2 tablespoons lime juice
• 1 teaspoon cumin
• 1 clove garlic, minced
• 1/3 cup mild salsa, low sodium
• 8 large romaine lettuce leaves

Directions

1. Mash beans and avocado together with fork.
2. Mix with all remaining ingredients except lettuce.
3. Place approximately 1/4 cup of filling in center of lettuce leaf and roll like a tortilla.

Dinner

• Quinoa Bean Salad
• Vegetable Stew (Save leftover for Day Twenty-three lunch.)
• Apple Surprise (or fresh fruit)

Mediterranean Couscous and Bean Salad

 Serves: 6 — Prep Time: 25 minutes 

Ingredients

• 2 cups cooked couscous
• 1 15-ounce can garbanzo beans
• 1/2 cup raw walnuts, chopped
• 2 plum tomatoes, chopped
• 1 small red onion, thinly sliced
• 1/2 cucumber, chopped fine
• 1/2 red pepper, chopped fine
• 3 cloves garlic, minced
• 1 tablespoon chili powder

This is even better when refrigerated overnight to allow the flavors to blend. 

Directions

1. Sauté all veggies with a little water for 2-3 minutes.
2. Add 1 ½ cups water and bring to just a boil.
3. Add couscous and remove from heat and cover for 2-3 minutes, until all water is absorbed by couscous.
4. Drizzle with dressing and serve.

DRESSING

• Juice of 1 lemon
• 1 tbsp olive oil
• 2 tablespoons of plainyogurt
• Hot chili flakes to taste (optional)

 Mix to combine.

Vegetable Stew

 Serves: 8 — Prep Time: 45 minutes

(Save the leftovers for tomorrow’s lunch!)

Ingredients:

·        28 ounces of tomato puree

·        8 ounces carrot juice (or water)

·        2 cups navy beans, rinsed

·        2 cups white kidney beans, rinsed

·        6 potatoes, peeled and chopped

·        8 carrots, peeled and cut into 1/2-inch pieces

·        4 stalks celery, sliced

·        2 onions, chopped

·        2 teaspoons Italian seasoning

·        1 teaspoon cracked black pepper

·        1/4 teaspoon salt

·        4 garlic cloves, minced

·        2 bay leaves

·        2 teaspoons hot red pepper flakes

Directions:
In a 6 quart soup pot, bring tomato puree and carrot juice to a boil. Add all ingredients, cover and cook on low-heat setting for 2-3 hours, adding liquid if needed. Remove bay leaves from stew and serve.

Mediterranean Apple Dessert

 See recipe HERE