28 Day Diet Challenge - Day 27

(Sponsored by Whole Foods Market)

Putting It All Together

Let’s review some practical tips as you live your new, heart-healthy life:

• Plan your weekly menu to be sure you always have access to the right foods. Many people find it useful to set aside two evenings a week to get most of the cooking done. Then make enough to use leftovers for a few days.
• Invest in a good blender to bring variety to the ways you can incorporate more fruits and vegetables, and healthful dressings, dips and smoothies to your eating style.
• Eat your salad first. Eat a salad with dressing or raw veggies with a dip to start both lunch and dinner.
• Keep lots of fresh fruits, vegetables and raw nuts (almonds, walnuts, peanuts, hazelnuts and pistachios) in the home.
• Get rid of all the unhealthy, dangerous food in your kitchen (e.g. sweets, processed foods, salt-laden foods, etc.) to avoid unnecessary temptation.
• Have greens (cooked or raw ) or soups with greens at every lunch and dinner.
• Don’t eat after 8:00pm.
• Have a fruit sorbet or fruit dessert after dinner and then clean the kitchen, clean your teeth and end eating for the day.
• When eating out, find a restaurant with some healthy options. Order a big salad and multiple side dishes. Do not eat restaurant or store-bought soups as they are very high in sodium.

Your Action Plan: Adopt the practical diet that you have now mastered and see how your health and life transforms.

Breakfast

• Oatmeal with Raisins and Nuts
• 1 slice whole-grain bread, toasted

Oatmeal with Raisins and Nuts

 Serves: 2 — Prep Time: 5 minutes 

Ingredients

• 1 cup rolled oats (cooked according to package directions)
• ¼ teaspoon cinnamon
• ¼ cup almonds halves
• ¼ cup unsweetened soy milk or low-fat skim milk
• ¼ raisins
• 1 teaspoon natural dark brown sugar (Optional)

Directions

1. Cook oatmeal according to package directions
2. Add all other ingredients, stir well and serve.

Lunch

• Italian Orange Salad
• Spinach and Brussels Sprouts Delight
• Plums

Italian Orange Salad

 Serves: 2 — Prep Time: 25 minutes 

Ingredients

• 4 seedless oranges, peeled, sectioned
• 1/4 cup  finely chopped red onion
• 2 green onions, chopped
• 1/4 cup Balsamic Vinaigrette or Italian Dressing
• 1/2 of a medium head of romaine lettuce, chopped

Directions

1. Combine salad ingredients
2. Toss dressing with salad. If desired, sprinkle with toasted sesame seeds or almonds.

*Lightly toast seeds or nuts in a pan over medium heat for three minutes, shaking pan frequently. 

Spinach and Brussels Sprout Delight

 Serves: 4 — Prep Time: 15 minutes 

Ingredients

• 16-ounces Brussels sprouts
• 14-ounces organic baby spinach
• 1/4 cup water
• 4 cloves garlic, minced
• 1 small onion, chopped
• 2 plum tomatoes, chopped
• 1 tablespoon Mrs. Dash seasoning
• 2 tablespoons extra-virgin olive oil

Directions

1. Steam Brussels sprouts and spinach together for 8 minutes or until Brussels sprouts are almost tender.
2. Meanwhile, sauté garlic and onion in olive oil until onions are tender, about 5 minutes. Add Brussels sprouts and spinach, along with chopped tomatoes and Mrs. Dash. Simmer for an additional 10 minutes and serve.

Dinner

• Raw vegetables (broccoli, carrots, celery and red pepper)
• Blue Cheese Dressing
• Chard and Vegetable Medley
• Fresh fruit (your choice)

Blue Cheese Dressing

Total Time: 10 minutes

Ingredients (Makes 1-1/4 cup)

• 1/3 cup reduced-fat mayonnaise
• 1/3 cup nonfat buttermilk, or nonfat milk
• 1/3 cup nonfat plain yogurt
• 2 tablespoons tarragon vinegar, or white vinegar
• 1 tablespoon Dijon mustard, mustard
• 1/2 teaspoon salt
• 1/2 teaspoon freshly ground pepper
• 1/4 cup crumbled blue cheese, (1 ounce)

Preparation

1. Whisk mayonnaise, buttermilk (or milk), yogurt, vinegar, mustard, salt and pepper in a medium bowl until smooth. Add cheese and stir, mashing with a spoon until the cheese is incorporated.

Cover and refrigerate for up to 1 week. Stir before using.

Nutrition

Per 2-tablespoon serving: 38 calories; 3 g fat ( 1 g sat , 1 g mono ); 4 mg cholesterol; 2 g carbohydrates; 1 g protein; 0 g fiber; 215 mg sodium; 8 mg potassium.

Chard and Veggie Medley

Serves: 4 — Prep Time: 20 minutes 

Ingredients

• 1/2 cup water, divided
• 4 cloves garlic, minced or pressed
• 1 medium onion, coarsely chopped
• 2 tablespoons Mrs. Dash or other no-salt seasoning
• 4 small yellow squash, cut into 1/2 inch slices
• 1 bunches Swiss chard, red and green, coarsely chopped
• 1 large red bell pepper, cut into 1/2 inch slices
• 1 cup halved cherry tomatoes
• 2 tablespoons balsamic vinegar

Directions

1. Place garlic, onion, Mrs. Dash, Spike, and yellow squash in a large soup pot with 1/4 cup water. Bring to a high simmer. Cook until onion is soft, about 3 minutes.
2. Add remaining vegetables, along with another 1/4 cup water, and simmer covered for about 12 minutes or until tender. Drain vegetables, reserving liquid.
3. Add balsamic vinegar to liquid and reduce over high heat until thick. 
4. Pour over vegetables and serve.