28 Day Diet Challenge - Day 5

(Sponsored by Whole Foods Market)

Let them eat kale!

In the world of greens, kale is king! On a nutrient density scale of 0 to 1000, kale scores 1000. That means kale gives you the most nutrients on a per calorie basis, more than any other food. Kale is rarely eaten raw – you can certainly cut off the tips of kale and pour hot soup over it to give your soup a nice crunchy texture.

Below is a list of Top 10 Raw and Cooked Greens – these foods pack the body with the nutrients it needs to be lean, fit and vibrantly healthy:

No.	Food Item	ANDI Score
1.	Kale (cooked)	1000
2.	Mustard, Turnip, Collard Greens (cooked)	1000
3.	Watercress (raw)	1000
4.	Bok Choy/Baby Bok choy (cooked)	824
5.	Spinach (raw)	739
6.	Broccoli Rabe (cooked)	715
7.	Chinese or Napa Cabbage (cooked)	704
8.	Brussels Sprouts (raw)	672
9.	Swiss Chard (cooked)	670
10.	Arugula (raw)	559
11.	Cabbage	481

Your Action Plan: Try kale or any of the greens in the list above that you have never tried. For you to experience the greatest health and weight loss benefits, nutrient-dense greens (such as one provided in the list) have to be an essential part of your eating.

Breakfast

• Blueberry Orange Smoothie*

Blueberry Orange Smoothie

 Serves: 2 — Prep Time: 5 minutes 

Ingredients

3 dates, pitted
2 oranges, peeled
1 banana
1 cup frozen blueberries
1 tablespoon ground flax seeds

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

Lunch

• Raw vegetables (carrots, cucumber, red pepper)
• Bottled low-fat, low-salt dressing
• Tomato Bean Barley Soup* (leftover from Day Four dinner) or low-salt canned soup of your choice
• Pear

Tomato Bean Barley Soup 

 Hopefully you took my advice and saved some from Day 4’s dinner :)

If not:

Ingredients

7 cups vegetable broth (low sodium)
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 chopped tomatoes (no or low salt)
1 15-ounce can kidney beans (no or low sodium), drained
1/4 teaspoon crushed red pepper flakes
8 packed cups organic 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.

Dinner

• Balsamic Mixed Greens with Chopped Apples
• Spaghetti Squash Primavera
• Baked Potato Fries
• California Creamed Kale (Easier Alternative: Lemon Zest Spinach*)
• Peach Freeze or fresh fruit

Note: Freeze bananas for Frozen Banana Fluff for dinner on Day Six. Peel and freeze bananas in a plastic bag. (This is a good way to make sure ripe bananas don’t go to waste.)

Mixed Greens with Chopped Apples & Balsamic

 Serves: 2 — Prep Time: 15 minutes

Use the Balsamic from Day 4, make this quick version or use low-fat, low-salt bottled dressing.

Ingredients

4 tablespoons balsamic vinegar
2 tablespoons fig preserves
1 tablespoons olive oil (or less)

Ingredients – SALAD

1 head (about 6 cups) romaine lettuce, torn in bite-sized pieces
4 ounces or 4 cups baby salad mix
2 apples, chopped
1/2 cup fresh raspberries (optional)

Directions

1. Whisk all dressing ingredients together using a fork or wire whisk.
2. Mix greens, add fruit, and then toss with dressing.

Spaghetti Squash Primavera

 Serves: 4 — Prep Time: 20 minutes 

Ingredients

1 medium spaghetti squash
1 1/2 carrots, diagonally sliced
1/2 cup organic celery, diagonally sliced
3 cloves garlic, minced
1 1/2 cups shredded cabbage
1 small zucchini, chopped into small pieces
1 16-ounce can pinto beans, no or low salt, drained
1 14-ounce chopped tomatoes, no salt, drained
1/3 cup apple juice
1 teaspoon dried thyme
1 teaspoon dried parsley
1/2 teaspoon garlic powder
1 cup pasta sauce, no or low salt
1 head romaine lettuce leaves (optional)

Directions

1. Preheat oven to 350 degrees.
2. Slice spaghetti squash in half lengthwise; remove seeds. Place both halves upside down on a baking sheet. Bake for 45 minutes.
3. Meanwhile, cook carrots and celery in 2 tablespoons of water in a covered pan over medium heat for 10 minutes, stirring occasionally. /li>
4. Add a little more water if needed. Add garlic, cabbage, and zucchini and cook, covered, for another 10 minutes. Stir in remaining ingredients, except for pasta sauce. Cover and simmer for 10 minutes or until carrots are tender.
5. When squash is done remove from oven and, using a fork, scrape spaghetti-like strands from squash into a bowl. Add pasta sauce and combine by mixing thoroughly.
6. Mix the vegetables, beans & herbs with the squash/pasta sauce mixture and serve on a bed of shredded romaine lettuce, if desired, or place back in the hollowed out squash bowls.

Baked Potato Fries

 Serves: 4 — Prep Time: 15 minutes 

Ingredients

2 pounds Yukon Gold potatoes or sweet potatoes
4 cloves fresh garlic, pressed or 2 tsp garlic powder
Cooking Spray
2 teaspoons onion powder
No salt herb seasoning

Directions

1. Preheat oven to 350 degrees.
2. Peel potatoes if not organic and cut into strips.
3. Mix remaining ingredients and toss with potatoes. Optional: add a little cooking spray (less than 1 second).
4. Bake for 30 to 45 minutes or until lightly golden and tender.

Creamed Kale

 Serves: 4 — Prep Time: 10 minutes 

Ingredients

2 bunches kale, leaves removed from tough stems and chopped
1 cup raw almonds
1 cup unsweetened soy milk
4 tablespoons dried onion flakes
1 tablespoon Mrs. Dash or other no-salt seasoning (optional)

**Sauce may be used with broccoli, spinach, or other steamed vegetables.

Directions

1. Place kale in a large steamer pot. Steam 10-20 minutes until soft.
2. Meanwhile, place remaining ingredients in a high-powered blender and blend until smooth.
3. Place kale in colander and press with a clean dish towel to remove some of the excess water. In a bowl, coarsely chop and mix kale with the “cream sauce”.

Peach Freeze 

 Serves: 2 — Prep Time: 8 minutes 

Ingredients

1 ripe banana, frozen
3 peaches, pitted
4 dates, pitted
1/4 cup unsweetened vanilla soy milk 
1 teaspoon vanilla
1/8 teaspoon cinnamon

Directions

1. Cut up the banana and fruit.
2. Mix all ingredients together in a high powered blender.

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!

 

28 Day Diet Challenge - Day 3

(Sponsored by Whole Foods Market)

Eat More Veggies!

While leafy greens should be the foundation of your eating, colorful vegetables offer great protection against cancer. Some of the best vegetables are: eggplant, mushrooms, tomatoes, peppers, onions and garlic.

Vegetables are also an important addition to achieve optimal health. Certain nutrients are better absorbed via cooked vegetables, such as carrots and tomatoes. Also, cooking enables us to have more variety and percentage of vegetables in our menus, including benefits found in onions and garlic.

Your Action Plan: Increase the amount of vegetables you eat, in addition to your daily salad:

• Have plenty of raw vegetables with healthy home-made or store-bought salad dressings or dips (e.g. hummus, salsa, etc.), before lunch and dinner.
• Easy way to add vegetables: Add frozen vegetables (e.g. spinach) to any low-sodium store bought soup.
• Have a steamed green vegetable at dinner and add variety with non-green vegetable options: eggplant, peppers, onions and mushrooms.

Breakfast

·  Grapefruit

·  Whole-grain toast with 100% fruit spread and/or nut butter

Lunch

• Orange Sesame Tossed Salad*
• Fast Black Bean Soup*
• Kiwi

Orange Sesame Tossed Salad

 Serves: 4 — Prep Time: 15 minutes

Ingredients

3 tablespoons sesame seeds, toasted and divided
12 raw almonds 
1/2 cup orange juice
2 tablespoons Balsamic vinegar
2 oranges, peeled and diced (or 1 jar unsweetened mandarin orange slices)
2 heads (12 cups) romaine lettuce, torn in bite-sized pieces

Directions

1. In a high powered blender, blend 2 tablespoons sesame seeds, cashews, orange juice, and vinegar until creamy and smooth. Add additional orange juice to thin if necessary.
2. Combine diced oranges with romaine lettuce and toss with dressing.
3. Sprinkle the remaining sesame seeds on top.

*Lightly toast the sesame seeds in a pan over medium heat for 3 minutes, shaking the pan frequently.

Black Bean Soup

Serves: 4 — Prep Time: 15 minutes

Ingredients

2 15-ounce cans black beans, no or low salt
2 cups frozen mixed vegetables
2 cups frozen corn
2 cups frozen chopped broccoli florets
2 cups carrot juice
1 cup water
1/4 cup chopped cilantro 
1/8 teaspoon chili powder, or to taste
1 cup chopped fresh tomatoes
1 avocado, chopped or mashed 
1/2 cup chopped green onions 

Directions

1. Combine black beans, mixed vegetables, corn, broccoli, carrot juice, water, soup, cilantro, and chili powder in a soup pot. Bring to a boil and simmer on low for 30 minutes. Stir in fresh tomatoes and heat through.
2. Serve topped with avocado and green onion.

Dinner

• Hot Pepper Salsa
• Baked Garlic Pita Chips
• Simple Bean Burgers
• Sunshine Slaw
• Very Berry Ice Cream* (Easier Alternative—Sliced watermelon)

Hot Pepper Salsa 

Serves: 10 — Prep Time: 25 minutes

Ingredients
3 large plum tomatoes, cut in fourths
1 medium onion, cut in fourths
4 cloves garlic, cut in half
1 14-ounce can whole or diced tomatoes
1 red pepper
1/2 cup fresh cilantro
2 tablespoons red wine vinegar
hot pepper sauce, to taste

Directions

1. Roast tomatoes, red pepper, onions and garlic in a 400 degree oven for 10 minutes.
2. Remove from oven and place in a food processor. Add rest of ingredients and pulse to chop until desired consistency.

Yields: approx. 2 1/2 cups

Baked Garlic Pita Chips 

 

Serves: 4 — Prep Time: 8 minutes

Ingredients
2 whole wheat pitas
Olive oil cooking spray (optional)
Garlic powder

Directions

1. Preheat oven to 375 degrees.
2. Split each pita in half horizontally. Spray pita halves lightly with cooking spray (spray less than 1 second), if desired, and sprinkle with garlic powder.
3. Cut each half in half and then into four sections to form triangles
4. Place on baking sheet and bake for 8 minutes or until lightly browned and crispy.

Serve with salsa or hummus.

Vegetarian Bean Burgers 

 

Serves: 4 — Prep Time: 10 minutes

Ingredients

Olive oil cooking spray
1/4 cup sunflower seeds
2 cups canned red or pink beans, low or no salt, drained
1/2 cup minced onion
2 tablespoons low-sodium ketchup
1 tablespoon oats
1/2 teaspoon chili powder

Directions

1. Preheat oven to 350 degrees.
2. Chop the sunflower seeds in a food processor or hand chopper.
3. Mash the beans with a potato masher or food processor and mix with sunflower seed meal.
4. Mix in the remaining ingredients and form into six patties.
5. Lightly oil baking sheet with a little cooking spray (less than 1 second) on a paper towel. Place patties on the pan and bake for 25 minutes.
6. Remove from the oven and let cool, about 10 minutes, until you can pick up each patty and compress it firmly in your hands to re-form the burger.
7. Turn patties over and bake another 10 minutes.

Sunshine Slaw

Serves: 4 — Prep Time: 8 minutes

Ingredients

4 carrots, grated
1 1/2 apples, peeled and chopped
1 teaspoon fresh lemon juice
1/3 cup raisins
1/3 cup slivered or sliced almonds
1/3 cup low salt, olive oil mayonnaise

Directions

1. Toss carrots and apples with lemon juice. Add raisins and almonds.
2. Mix in low salt mayonnais.

Very Berry Sorbet

Serves: 3 — Prep Time: 2 minutes

Ingredients
1/2 package frozen organic peaches
1/2 package frozen organic mixed berries
1 cup apple juice
1 banana

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

28 Day Diet Challenge - Day 2

(Sponsored by Whole Foods Market)

Have fruit everyday!

While a large green salad is one of the cornerstones of the Eat Right America program, so is having at least 3 fresh fruits a day. Think of fruit as a wonderful way to start your day as well as the perfect dessert after lunch and dinner. (If diabetes is a concern, consume less fruit and mostly low-sugar fruits such as green apples, kiwis and berries.) 

Fresh fruit not only satisfies our sweet tooth but is rich in antioxidants and pectins which offer anti-aging benefits as well as lowering cholesterol. Some key benefits of fruits include:

• Satisfies our natural sweet tooth
• Protects against cancer and heart disease
• Promotes brain health
• Slows down the aging process

Your Action Plan: Have fresh fruit in the morning or fruit cup in oatmeal or another whole grain, a few walnuts and ground flax seeds. You can even add some raw veggies such as celery and cucumber. Have fruit for dessert after your lunch. Have fruit or fruit sorbet for dessert after dinner, brush your teeth and be done for the day.

Breakfast

• Fruit and berries with plain or vanilla non-fat yogurt
• Pomegranate juice

Lunch

• Turkey sandwich (2 oz. turkey) on whole-grain bread with mixed greens, tomato, and mustard (Vegetarian substitute—Eliminate turkey and add more vegetables or avocado)
• 1⁄4 cup Sunflower Seeds
• Melon and Grapes

Dinner

• Raw vegetables (carrots, celery and red pepper)
• Tasty Hummus (Save leftover for Day Four lunch.)
• Pasta with Roasted Vegetables
• Braised Bok Choy
• Wild Apple Crunch or fresh fruit

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
1/4 cup raw sesame seeds
1 tablespoon lemon juice
1 tablespoon Mrs. Dash or other no salt seasoning
1 teaspoon horseradish (optional)
2 small garlic cloves, 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.

Pasta with Roasted Vegetables 

 

Serves: 4 — Prep Time: 30 minutes

Ingredients

1 tablespoon olive oil
2 red bell peppers, cut into 1/2 inch pieces
1 medium eggplant, unpeeled, cut into 1/2 inch pieces
1 large yellow crookneck squash, cut into 1/2 inch pieces
1 1/2 cups 1/2 inch pieces peeled butternut squash
1 pound whole wheat or whole grain pasta
2 medium tomatoes, cored, seeded, diced
1/2 cup chopped fresh basil, chopped or 1 1/2 tablespoons dried
2 tablespoons balsamic vinegar or 1 tablespoon fresh lemon juice
4 cloves garlic, minced

Directions

1. Preheat oven to 450 degrees.
2. Wipe large roasting pan with a thin coating of olive oil. Combine red bell peppers, eggplant, yellow squash, and butternut squash in prepared pan.
3. Roast until vegetables are tender and beginning to brown, stirring occasionally, about 25 minutes.
4. Meanwhile, cook pasta and drain, reserving 1/2 cup cooking liquid.
5. Combine pasta, roasted vegetables, tomatoes, and basil in large bowl.
6. Add vinegar and garlic. Toss to combine.
7. Add cooking liquid by tablespoons to moisten, if desired.

Apple Crunch

Serves: 4 — Prep Time: 15 minutes

Ingredients

4 apples, peeled and sliced
1/2 cup chopped walnuts
8 dates, chopped
1/2 cup currants or raisins
1/3 cup water
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg
Juice of 1 orange

YOU CAN ALSO SIMMER THIS IN A COVERED POT FOR 30 MINUTES ON TOP OF THE STOVE, STIRRING OCCASIONALLY.

Directions

1. Preheat oven to 375 degrees.
2. Combine all ingredients except the orange juice. Place in a baking pan and drizzle the orange juice on top.
3. Cover and bake at 375 degrees for about one hour until all ingredients are soft, stirring occasionally.

Enjoy!

28 Day Diet Challenge - Day 1

(Sponsored by Whole Foods Market)

Greens are truly nature’s “superfood”, but ironically is the food most missing from our modern diets. Some of the benefits from eating dark leafy greens are:

• Prevents cancer, heart disease, diabetes
• Boosts the immune system
• Increases energy
• Helps body get rid of toxins

Your Action Plan: From this point on, have a salad every day! Start off with a large salad before dinner every night and chew all of it thoroughly.

• At first, have a salad before a meal (dinner). Later, make the salad the main dish.
• For now, it’s not about removing foods you like, so if you like chicken, have it on a bed of steamed greens as well as a nice raw salad.
• Keep it creative and fun – change the greens, change the toppings. Experiment and see what you like best.

One easy salad you can make is lettuce and tomatoes with a vinaigrette dressing and some highly nutritious beans. Beans promote fat loss and keep you very satisfied.

Breakfast

• Cinnamon Fruit Oatmeal* (G)
• Orange juice

Cinnamon Fruit Oatmeal

 

Ingredients
1 cup water
1 teaspoon vanilla extract
1/4 teaspoon cinnamon
1/2 cup old-fashioned rolled oats
1/2 cup blueberries
2 apples, chopped
2 tablespoons chopped walnuts
1 tablespoon ground flax seeds
1/4 cup raisins (optional)

Directions

1. In a saucepan, combine water with the vanilla and cinnamon. Bring to a boil over high heat. Reduce the heat to a simmer and stir in the oats.
2. When the mixture starts to simmer, add the blueberries. Remove from heat when berries are heated through.
3. Cover and let stand for 15 minutes until thick and creamy.
4. Mix in apples, nuts, flax seeds, and raisins (if desired).

Lunch

• Whole-wheat pita stuffed with shredded romaine, sliced tomato, chopped cucumber, and avocado slices with homemade Italian Dressing

Dinner

• Tossed Green Salad with Italian Dressing
• Chunky Sweet Potato Stew*
• Braised Bok Choy*
• Poached Pears with Raspberry Sauce* or fresh fruit

 

Sweet Potato Stew

Serves: 2 — Prep Time: 25 minutes 

Ingredients

1 onion, thickly sliced
2 large garlic cloves, chopped
1 14-ounce can stewed tomatoes with juice (low or no salt)
1 large sweet potato, peeled, cut into 1/2 inch pieces
1/2 cup canned garbanzo beans (chick peas) or white kidney beans (low or no salt), drained
3/4 teaspoon dried rosemary
1 medium zucchini, cut into 1/2 inch thick rounds, or cut into bite-sized pieces
black pepper, to taste
Mrs. Dash or other no-salt seasoning, to taste

Directions

1. Heat water in large saucepan over medium heat. Add onion and cook about 5 minutes, until slightly softened, separating slices into rings. Add garlic and cook 1 minute.
2. Mix in stewed tomatoes with juice, sweet potatoes, garbanzo beans and rosemary. Bring mixture to a simmer, stirring occasionally. Cover and cook 5 minutes. Add zucchini. Cover and cook until sweet potatoes are tender, about 15 minutes, stirring occasionally.
3. Season to taste with pepper and/or Mrs. Dash or another no-salt seasoning.

Braised Bok Choy 

 

Serves: 4 — Prep Time: 15 minutes 

Ingredients

8 baby bok choy or 3 regular bok choy
2 cups coarsely chopped shiitake mushrooms, optional
2 large cloves garlic, chopped, optional
1 tablespoon unhulled sesame seeds, lightly toasted*
*Lightly toast the sesame seeds in a pan over medium heat for 3 minutes, shaking the pan frequently.

Directions

1. Cover bottom of large skillet with 1/2 inch water. Add bok choy (cut baby bok choy in half lengthwise or cut regular bok choy into chunks).
2. Drizzle with liquid aminos. Cover and cook on high heat until bok choy is tender, about 6 minutes.
3. Remove bok choy and if desired, add mushrooms and garlic to the liquid.
4. Simmer liquid until reduced to a glaze. Pour over bok choy. Top with toasted sesame seeds.

Poached Pears with Raspberry Sauce

Serves: 2 — Prep Time: 10 minutes 

Ingredients

2 pears
1 teaspoon lemon juice
2/3 cup frozen red raspberries, thawed
1 teaspoon date sugar or 1 medjool date, pitted

Directions

1. Peel the pears and leave the stems attached. Drizzle with lemon juice.
2. Microwave for 4 minutes. Do not drain.
3. Blend raspberries and date sugar or dates in a high powered blender until smooth. Mix with cooking liquid.
4. Top pears with raspberry sauce.

28 Day Diet Challenge - Day 0 - Prep Day (Sponsored by Whole Foods Market)

Ahhh you thought you'd be reading recipes and jumping straight in huh? Nope. One of the most important things you can do before starting any program is to spend a day or two to “Get Ready”. Getting ready means:

• Find your motivation: You must get very clear with yourself why you want do the program. Ask yourself TWO important questions: 

• What are your weight and health goals? Be specific! Do you want to lose weight, have more energy, better skin, sleep better, reverse diabetes, etc.? Get clear on what you want to achieve for yourself and WRITE YOUR GOALS DOWN! I mean physically write them down with a pencil and paper...the power of action starts here!
• Why do you want to achieve these goals? Go deep! Are you trying to be a better role model for your kids, feel better about yourself, have more energy to enjoy life, get into a bathing suit and look amazing, etc.? Knowing your true reason for doing the program will help you stay on track.

• Find a Buddy: Find someone in your life that will support you in your goals, celebrate your success and hold you accountable. This is a very important step! You're going to need someone to lean on when you are craving that Snickers bar!
• Clean out your pantry and go shopping: A healthy lifestyle starts with what you have access to, on a day-to-day basis, so go shopping and get ready to cook and eat healthy!

Your Action Plan: Clean out your pantry: Get rid of the bad foods in your pantry that will even temp you to go astray from this program...do it now!

• Remove foods that have more than 200 mg sodium per serving If you need a kick in the butt, read my article on Salt here
• Remove foods that have flour or sweeteners (e.g. sugar, high fructose corn syrup, etc.) in the first five ingredients listed.
• Remove foods that have words you cannot pronounce in the first five ingredients listed.

 Your General Nutritarian Shopping List (Print this portion and take it with you)

• Bulk Beans, soak and dehydrate – use a variety
• Fresh greens – great as a bed for salad
• Frozen Vegetables – peas, artichokes, asparagus, broccoli, etc.
• Frozen Fruits – blueberries, strawberries, etc.
• Lots of low-sugar fruits – strawberries, kiwis, oranges, grapefruits, melons, apples, lemons.
• Vinegars of your choice -- will enhance the flavors of many different foods. (Red wine, Balsamic)
• Fresh vegetables to be eaten raw – carrots, celery, peppers, tomatoes, mushrooms, lettuce, snow pea pods, avocado. Pre-washed vegetables are an easy snack.
• Lots of fresh vegetables for cooking – eggplant, mushrooms, tomatoes, cabbage, broccoli, string beans, kale, spinach, onions, garlic cloves.
• Ingredients for homemade soup – celery, dill, parsley, carrots, leeks, zucchini, dried beans.
• Dehydrated vegetables and mild (salt-free) seasonings that taste great sprinkled on salad or added to soups or vegetable dishes.
• Make your own dressing – lemon, vinegars, sliced fruit, frozen fruit - nothing store bought!
• Raw nuts and seeds such as walnuts, almonds, pumpkin seeds and sunflower seeds – on salads or blended to make nut dressings for salads.

Spicy Mediterranean Chicken with Couscous

This simple dish packs an incredible flavor punch with Italian seasonings along with savory and spicy dried red pepper. It’s couscous chicken with a kick!

Total time: 20 minutes

Ingredients (For two)

• 1 pound boneless chicken fingers (Approximately 8)
• 3/4 cup couscous
• 1 cup water
• 1 large onion, chopped
• 4 large garlic cloves, chopped
• 2 plum tomatoes, chopped
• 1 teaspoon Italian seasoning (See Note Below)
• 3 tablespoons Extra-Virgin olive oil
• 1 teaspoon ground hot red pepper (red pepper flakes can be substituted)
• 1/2 teaspoon black pepper
• 1/4 teaspoon sea salt

Homemade Italian Seasoning: I make a blend of equal parts rosemary, basil, savory, oregano and thyme.

Preparation

Heat olive oil on med in skillet. Rub the Italian seasoning and the black and red pepper into the chicken tenders. Add chicken tenders and cook until done, approximately 5 minutes, turning once. Remove the chicken and set aside, covered to keep warm. 

Add the onion and garlic and sauté for 2 minutes. Stir in the tomato and cook until the garlic and onion just starts to brown, about 1-2 more minutes, turning the heat up to high in the last 30 seconds or so. 

Add 1 cup water to the onions and garlic and bring to a boil, about 1 minute. Add the salt and stir.

Add the ¾ cup of couscous stirring for 1 minute on the heat and then remove from the heat to allow to continue cooking for another 1-2 minutes, stirring constantly.

Plate by creating a bed of couscous with the chicken fingers on top and garnish with fresh basil and Voila!

Tuna Pasta with Olives & Artichokes

Here we toss grilled tuna with pasta, artichoke hearts, green olives and tomatoes. Grilling the tuna gives this ultra-fresh pasta dish a subtle smokiness. But if you’re pressed for time, try canned tuna in place of the grilled fish.

 

Ingredients (4 servings)

• 16 ounces tuna steak, cut into 4 pieces
• 4 tablespoons extra-virgin olive oil, divided
• 2 teaspoons freshly grated lemon zest
• 2 teaspoons chopped fresh rosemary or 1 teaspoon dried, divided
• 1/2 teaspoon salt, divided
• 1/4 teaspoon freshly ground pepper
• 6 ounces whole-wheat gobbetti, rotini or penne pasta
• 1 10-ounce package frozen artichoke hearts, thawed and squeezed dry
• 1 cup chopped green olives
• 6 cloves garlic, minced
• 2 cups grape tomatoes, halved
• 1/2 cup white wine
• 2 tablespoons lemon juice
• 1/4 cup chopped fresh basil or parsley for garnish

Preparation

1. Preheat grill to medium-high. Put a large pot of water on to boil.
2. Toss tuna pieces in a bowl with 1 tablespoon oil, lemon zest, 1 teaspoon fresh rosemary (or 1/2 teaspoon dried), 1/4 teaspoon salt and pepper. Grill the tuna until just cooked through, about 3 minutes per side. Transfer to a plate. When cool enough to handle, flake the tuna into bite-size pieces.
3. Meanwhile, cook pasta according to package directions. Drain.
4. Heat the remaining 3 tablespoons oil in a large skillet over medium heat. Add artichoke hearts, olives, garlic and the remaining rosemary. Cook, stirring, until the garlic is just beginning to brown, 3 to 4 minutes. Add tomatoes and wine; bring to a boil and cook, stirring occasionally, until the tomatoes are broken down and the wine has reduced slightly, about 3 minutes more. Stir in the pasta, tuna pieces, lemon juice and the remaining 1/4 teaspoon salt; cook until heated through, 1 to 2 minutes. Garnish with basil (or parsley), if desired.

Nutrition

Per serving: 421 calories; 17 g fat ( 2 g sat , 11 g mono ); 26 mg cholesterol; 42 g carbohydrates; 0 g added sugars; 22 g protein; 9 g fiber; 489 mg sodium; 720 mg potassium.