28 Day Diet Challenge - Day 10

(Sponsored by Whole Foods Market)

Eat Whole Grains!

Whole grains have been a central part of the human diet since early civilization. Humans ceased being hunter-gatherers and settled down into farming communities where they were able to cultivate crops.

In general, whole grains do not contain enough nutrients per calorie to form a substantial part of your diet. Whole grains are the least nutrient-dense food of the seed family and they do not show the powerful protection against cancer and other disease that is apparent in the scientific studies of fresh fruit, vegetables, beans, raw nuts and seeds.

However, whole grains are perfectly OK to consume to fulfill your calorie needs once you have eaten an abundant amount of the most health-promoting foods mentioned earlier in your plan.

Please remember – there is a difference between an actual whole grain such as barley, buckwheat, oats, quinoa and wild rice versus many whole grain cereals and other packaged foods that are so processed and overly cooked that they have lost most of their nutritional value. In fact, these processed whole grain foods are often dry baked to make them crisp which results in the formation of many toxic compounds such as acrylamides.

When eating grains, try soaking, sprouting or cooking your grains in water, instead of eating pre-cooked cereals. Oatmeal is a good choice, but don’t use the instant type. Use only 100% whole grain.

Your Action Plan: Make sure you get most of your nutrition and calorie needs met by non-starchy vegetables, fruits, beans, nuts and seeds and not on whole grains. If you eat grains, make sure it’s whole grains which is found in the bulk aisle and not in packaged foods. If you buy packaged foods with whole grain, make sure it says 100% whole grain.

Breakfast

• Blueberry Nut Oatmeal
• Pomegranate juice

Blueberry Nut Oatmeal 

 Serves: 3 — Prep Time: 8 minutes 

Ingredients

1 3/4 cups water
1 cup old fashioned rolled oats (Quaker is the best!)
1 cup grated apple
2 tablespoons currants (optional)
1 tablespoon ground flax seeds
1 cup fresh or frozen blueberries
6 walnut halves, chopped

Directions

• In a saucepan, bring water to a boil and stir in all ingredients, except blueberries and pecans. Turn heat down and simmer for 5 minutes.
• Stir in blueberries and pecans. Remove from heat and cover for 2-3 minutes before serving.

Lunch

• Raw vegetables with leftover dip or low fat, low salt dressing
• Chicken Stir-Fry (Vegetarian Option – Whole-wheat pita, with cucumber, romaine and tomato)
• Strawberries

Chicken Stir-fry with Brown Rice

 Serves: 6 

Ingredients

1. 4 chicken breasts, boneless and skinless
2. 2 cups cooked brown rice
3. 4 cloves garlic, cut in half
4. 1/2 bunch chopped cilantro (optional)
5. 12 fresh basil leaves
6. 1/2" slice of fresh ginger root
7. 2 bags Oriental frozen vegetables
8. 1 large onion, sliced
9. 1/2 pound shiitake mushrooms, sliced
10. 2 cups broccoli florets
11. 1 carrot, thinly sliced on the bias.
12. 1 can bamboo shoots, drained
13. 2 tablespoons Mrs. Dash or other no-salt seasoning
14. 1/2 teaspoon curry powder (optional)
15. 1/4 cup raw cashews, chopped
16. Sesame seeds, for garnish

Directions

1. Very thinly slice chicken breasts.
2. Cook brown rice according to package directions and set aside until ready to serve.
3. In food processor, finely chop garlic, cilantro, basil, and ginger root.
4. Pre-heat a wok or large skillet. Cook chicken until almost done. Add all ingredients (except the rice and cashews) into the wok. Cook on high heat, constantly stirring, until vegetables are just tender and chicken cooked through about 3-4 minutes.
5. Serve with heaping serving spoon of cooked brown rice. Top with chopped cashews and any remaining sprigs of fresh herbs.

Dinner

• Walnut-Pear Green Salad
• Cuban Black Beans with Brown Rice
• Fruit and Nut Bowl

Walnut-Pear Green Salad

Serves: 2 — Prep Time: 10 minutes 

Ingredients

8 ounces baby salad mix
2 ounces watercress
1 pear, grated
1/4 cup currants
1/4 cup walnuts, crushed or chopped
2 tablespoons balsamic vinegar

2 pears, peeled and sliced
1 teaspoon olive oil (optional)
1/4 cup walnut halves (optional)

*Use watercress as often as possible in salads for nutrient density.

Directions

1. Combine greens with grated pear, currants, and walnuts. Toss with vinegar & olive oil (optional).
2. Top with sliced pears and if desired, walnut halves.

Black Beans with Brown Rice

 Serves: 6 — Prep Time: 20 minutes 

Ingredients

4 cups brown rice, cooked
1 tablespoon Extra-Virgin Olive oil
1 cup chopped onion
1 cup chopped green pepper

1 14-ounce can whole tomatoes, (no salt) drained and chopped
2 15-ounce cans black beans, (no or low salt) drained
1 8-ounce can tomato sauce (no salt)
3 cloves garlic, minced
1 tablespoon Mrs. Dash or other no salt seasoning
1/2 teaspoon garlic powder
1/4 teaspoon black pepper

Directions

1. Cook brown rice according to package directions.
2. Add olive oil and lightly coat a large soup pot and sauté onion and peppers until tender.
3. Add tomatoes and rest of ingredients. Cover, reduce heat, and simmer 20 to 25 minutes or until vegetables are tender.
4. Serve with brown rice.

Fruit and Nut Bowl

 Serves: 2 — Prep Time: 10 minutes 

Ingredients

1 apple, cut into slices
1 banana, sliced
1 orange, sectioned
1/2 cup blueberries
1/2 cup sliced organic strawberries
2 tablespoons chopped raw almonds
2 tablespoons chopped raw walnuts

Directions
Combine fruit and berries. Add nuts and toss gently.

28 Day Diet Challenge - Day 9

(Sponsored by Whole Foods Market)

The focus this week is to help you understand why certain foods are not as beneficial for your health and why you should limit your consumption of these foods. But remember, the focus of this program is the foods you MUST eat and not what you should avoid. If you eat what your body needs, your food cravings will automatically take care of themselves.

This is not advocating a 100% vegan or vegetarian diet, but asking that you moderate your intake of animal products and treat them more like a condiment or side dish, rather than as the main part of a meal.

Animal products are low or completely lacking in the nutrients that protect us against cancer and heart disease – fiber, antioxidants, phytochemicals, folate, Vitamin E and plant proteins.

In fact, animal products are:

• Rich in substances that scientific studies have shown to be associated with incidence of cancer and heart disease: saturated fat, cholesterol and arachidonic acid, an inflammatory acid found only in animal products.
• In addition, animal products are very acidic for the body and cause calcium to be released from the bones to help neutralize the acid in the blood. This in turn leads to calcium loss and weak, brittle bones.

Your Action Plan: You should limit your intake of animal products to no more than once a day, working your way to the final goal/level as per your Nutrition Prescription:

• Full fat versions of animal products, such as cheese and butter, are very high in saturated fat and should be avoided.
• Instead, choose low-fat or fat-free versions instead – non-fat dairy, pasture-raised meat and poultry, fish and egg whites.
• Avoid processed meats, barbequed meats, luncheon meats, bacon and hot dogs which have very high levels of cancer-promoting carcinogens.

Breakfast

• Whole-grain bagel with trans-fat free spread
• Orange juice

Lunch

• Raw vegetables (carrots, celery, cucumber)
• Orange Cashew Dressing/Dip
• Creamy Vegetable Bean Soup (Leftover from Day Eight dinner.)
• Fruit and Berry Compote

Orange Cashew Dressing/Dip

 Serves: 3 — Prep Time: 2 minutes 

Ingredients

2 oranges, peeled and quartered
1/3 cup raw cashews
1 tablespoon red wine vinegar
1/2 teaspoon lemon juice
1 tablespoons orange juice (if needed)

Directions

• Blend all ingredients in a high powered blender until smooth and creamy.
• Add the 1 tablespoon of orange juice to thin, if necessary.

Creamy Vegetable Bean Soup

Hopefully, you saved the leftover from Day 8 dinner for lunch today!

If not:

Ingredients

4 cups prepared tomato soup, natural or organic, no or low sodium
2 cups frozen broccoli florets
2 cups frozen chopped organic spinach
2 cups carrot juice
1 cup frozen chopped onions
4 cans cannellini beans or other white beans, no salt
3 fresh tomatoes, chopped
1 bunch fresh basil, chopped
4 tablespoons Mrs. Dash or other no-salt seasoning
1 teaspoon garlic powder
Italian seasoning, to taste
1/2 cup raw cashew nuts
1/4 cup pine nuts

Directions

• In soup pot, combine all ingredients, except cashews and pine nuts.
• Cover and simmer for 30-40 minutes.
• In high powered blender, blend 1/4 of soup mixture with cashew nuts.
• Add back to soup pot.

Fruit and Berry Compote

 Serves: 4 — Prep Time: 10 minutes 

Ingredients

2 cups cubed fresh pineapple
1 cup halved organic strawberries
1 cup frozen cherries (pitted), thawed
1 cup dried fruit of choice, chopped (optional)
1/4 cup orange juice
2 oranges, peeled and cut into bite sized pieces
1 pear, peeled and cubed
1 tablespoon unsweetened shredded coconut (optional)

Directions

• Combine all ingredients except coconut.
• Chill for two hours or refrigerate overnight.

If desired, sprinkle with coconut for garnish.

Dinner

• Greens and vegetable with Italian Dressing
• Southwest Vegetable Chili
• Grapes

Baby Greens with Italian Dressing

 Serves: 2 — Prep Time: 15 minutes 

Ingredients - Italian Dressing

Liquid Ingredients

1 cup preferred vinegar (I use red wine vinegar)
1-1/2 cup extra-virgin olive oil

1/2 lemon, juiced

Dry Ingredients

2 finely minced garlic cloves

2 tablespoons finely minced onion

1 tablespoon dried oregano
1/2 tablespoon sugar

1/2 tablespoon dried parsley

1/2 teaspoon dried basil

1/2 teaspoon ground black pepper

1/2 teaspoon red pepper flakes
1/4 teaspoon dried thyme

Directions

1. Pour dry ingredients into a glass jar or bottle with a cover.

2. Whisk the liquid ingredients together and add to the dry ingredients

3. Cover and shake well.

4. Let sit in fridge for at least 8 hours for the flavors to meld together - preferably overnight

Use, or store, unrefrigerated and away from sunlight for up to a month.


Ingredients - Salad

4 ounces (about 4 cups) mixed baby greens
1 head (about 6 cups) romaine lettuce
2 carrots, grated
1 green pepper, chopped
1/2 pint cherry tomatoes

Directions

1. Using wire whisk or blender, blend dressing ingredients until smooth and creamy.
2. Toss greens and vegetables with dressing.

Southwest Vegetable Chili

Serves: 3 — Prep Time: 20 minutes 

Ingredients

1 large potato, cut into small pieces
1 teaspoon olive oil (optional)
1/2 medium green bell pepper, chopped
1/2 medium red bell pepper, chopped
1/2 medium onion, chopped
1-2 small jalapeno peppers, seeded and chopped
2 large cloves garlic, chopped
1 1/2 tablespoons chili powder
1 14-ounce can chopped tomatoes
1 cup fresh or frozen corn
1 15-ounce can black beans (low or no salt), drained
2 tablespoons chopped fresh cilantro

Directions

1. Place potatoes in a pot and cover with water. Simmer for about 8 minutes until tender. Drain and set aside.
2. Heat oil/water in a large saucepan over medium heat. Add green and red peppers, onions, jalapenos, and garlic and sauté for 2 minutes. Add chili powder and stir for one minute. Add tomatoes, corn, beans, cilantro, and reserved potatoes. Simmer until potatoes are very tender, stirring occasionally, for about 10 minutes.

28 Day Diet Challenge - Day 8

(Sponsored by Whole Foods Market)

Celebrate your Progress!!

In the short span of one week, you have been asked to flood your body with the nutrients it needs to function at its best. If you have been following your action plan since the beginning of your 28-day program, you may notice either some positive or negative changes:

• Some positive changes:  weight loss, more energy, clearer skin, better sleep, etc.
• Some possible negative changes:  fatigue, low energy, etc.

You may be wondering how you could be eating so well but maybe not feeling so great. The best way to explain it is to use the example of a smoker. I smoked for 35 years so I know what withdrawal is…and what it is not, easy.

When a smoker completely stops smoking, he feels ill, experiencing headaches, weakness, and will feel nervous and shaky. Fortunately, these symptoms resolve over four to six days. Discomfort after stopping an addictive substance is called withdrawal, and it is significant because it represents detoxification, or a biochemical healing that is accomplished after the substance is withdrawn.

The truth is that when we start to eat right, we can experience cravings and withdrawal from foods that are addictive and toxic for the body. The good news is that this process is short-lived as you continue to flood your body with nutrients. Over time, the withdrawal symptoms fade and you will truly experience all the positive benefits of eating right.

Whether you are experiencing immediate results or going through a brief detox, these are all signs that your body is responding very well to all the high nutrient foods you are putting into your body.

Below is a recap of what I want you to be doing at the end of week 1:

• You are eating a salad a day – experiment and make it work for you.
• You are eating fruit every morning.
• You are adding (non-starchy) vegetables to your lifestyle, at your own pace – both steamed green vegetables as well as vegetables with healthy dips.
• You are finding easy ways to add beans to your eating.
• You are eating 1-2 ounces of nuts or seeds a day.

Your Action Plan: Take the time to honor exactly where you are in this process. Make every bite count and know that no matter how you feel right now, good or bad, your body is on an incredible journey towards recovery and healing.

Breakfast

• Creamy Fruit and Berry Smoothie
• Orange
• 1⁄4 cup sunflower seeds

Creamy Fruit and Berry Smoothie 

 Serves: 2 — Prep Time: 6 minutes 

Ingredients

1 cup pomegranate juice
1/2 cup unsweetened soy milk or hemp milk
1/2 cup frozen strawberries
1/2 cup frozen blueberries
1/2 cup frozen peaches
1 banana
1 tablespoon ground flax seeds

Directions
Blend all ingredients together in a high powered blender.

Lunch

• Hummus
• Carrot sticks
• Vegetables on sprouted wheat bread with mixed greens, broccoli sprouts and tomato. Add almond butter, cashew butter or avocado
• Pineapple

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

Dinner

• Mixed baby greens salad
• Dijon Date Dressing/Dip
• Quick and Creamy Vegetable Bean Soup (Save leftover for Day Nine lunch.)
• Melon

Dijon Date Dressing/Dip

 Serves: 2 — Prep Time: 10 minutes 

Ingredients

1/2 cup water
2 tablespoons natural peanut or cashew butter
2 tablespoons balsamic vinegar
1 tablespoon Mrs. Dash or other no salt seasoning
1 tablespoon Dijon mustard
8 dates
2 cloves garlic, minced

Directions

Blend all dressing ingredients in a high powered blender.

Creamy Vegetable Bean Soup

Serves: 8 — Prep Time: 15 minutes 

(There will be leftovers - same it for lunch tomorrow!!)

Ingredients

4 cups prepared tomato soup, no or low sodium
2 cups frozen broccoli florets
2 cups frozen chopped organic spinach
2 cups carrot juice
1 cup onions, chopped
4 cans cannellini beans, no or low salt
3 plum tomatoes, chopped
1 bunch fresh basil, chopped
4 tablespoons Mrs. Dash or other no-salt seasoning
1 teaspoon garlic powder
Italian seasoning, to taste
1/2 cup raw cashew nuts
1/4 cup pine nuts

Directions

1. In soup pot, combine all ingredients, except cashews and pine nuts.
2. Cover and simmer for 30-40 minutes.
3. In high powered blender, blend 1/4 of soup mixture with cashew nuts.
4. Add back to soup pot and stir.

Serve with pine nuts sprinkled on top.

28 Day Diet Challenge - Day 7

(Sponsored by Whole Foods Market)

The core concept behind this diet is the equation, H = N/C or Health = Nutrients divided by Calories. The idea to eat foods that give you the most nutrients on a per calorie basis or said another way: MAKE EVERY BITE COUNT. When you make every bite count, achieving superior health and your ideal weight will happen naturally.

Breakfast

• Whole-grain bagel with trans-fat-free “buttery” spread (Healthy Choice)
• Melon

Lunch

• Mixed greens, avocado and tomatoes with low-fat, low-salt dressing
• Tofu Chili
• Banana

Tofu Chili 

Serves: 4 — Prep Time: 10 minutes 

Ingredients

3 cups cooked brown rice, optional
1 pound extra firm tofu, crumbled  (If frozen, thawed and squeezed dry)
1 medium green pepper, coarsely chopped
1/2 medium onion, coarsely chopped
2 cloves garlic, minced
1 28-ounce can chopped tomatoes, no salt
2 tablespoons chili powder, or more to taste
1/2 15-ounce can kidney beans (low or no salt), drained
1/2 15-ounce can pinto beans (low or no salt), drained

Directions

1. If using rice, cook according to package directions.
2. In a large pan, combine all ingredients except rice, and simmer for 30 minutes, or until all liquid is absorbed.

Serve over brown rice.
If desired, this may be made in a crock pot. crumble frozen, thawed tofu into a large pan. turn heat to med/high and add peppers, onions, and garlic. cook until tender. pour into a crock pot along with remaining ingredients. cover and cook on low for 6-8 hours or on high for 3-4 hours.

Dinner

• Artichokes with Dipping Sauce
• Roasted Vegetable Salad
• Blueberries and strawberries
• Macadamia Cream (optional)

Artichokes with Dipping Sauce 

 Serves: 6 — Prep Time: 15 minutes 

Ingredients
1/2 15-oz can garbanzo beans, no salt, drained
6 large artichokes
2 teaspoons fresh lemon juice
4 medium cloves garlic

Dipping Sauce (Yields 1 cup)

1/2 cup soft tofu
1/2 cup low-salt, Olive oil mayonnaise
2 1/2 tablespoons date sugar
1 tablespoon toasted sesame oil
1 tablespoon vegan Worcestershire sauce
1 tablespoon lemon juice
2 teaspoons Mrs. Dash or other no-salt seasoning

Directions

1. Cut about an inch off the top of each artichoke.
2. Pour an inch of water, fresh lemon juice, and garlic into a steamer pot.
3. Place artichokes into steamer basket. Cover and steam for about 40 minutes until inside leaves can be pulled out easily.
4. While artichokes are steaming, make the sauce by blending dipping sauce ingredients together until smooth and creamy. Remove to a dipping bowl.
5. Drain steamed artichokes upside down on a paper towel.
6. Peel off artichokes, leaf by leaf, dipping the tip (the part that was attached to the heart of the choke) into the sauce. The soft undersides of the leaves can be eaten as well as the artichoke heart.

Steak and Roasted Vegetable Salad

 Serves: 4 — Prep Time: 35 minutes 

Ingredients 

1 pound London Broil (Flank Steak)
1 tablespoon olive oil
1 medium zucchini, cut diagonally into 1 inch pieces
1 medium fennel, cut into 1 inch wedges
1 large red pepper, cut into 1 inch strips
1 medium red onion, cut into 1 inch wedges
16 medium shiitake mushrooms, stems removed
2 large cloves garlic, minced
1 teaspoon dried crushed rosemary
1/8 teaspoon black pepper
12 cups mixed salad greens

Ingredients - Viniagrette

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


Directions

1. Preheat oven to 400 degrees.
2. Lightly coat a large baking pan with olive oil using a paper towel moistened with olive oil. Place vegetables in pan.
3. In a small bowl combine vinegar, minced garlic, rosemary, and black pepper and toss with vegetables. Roast in oven for 18-20 minutes until tender, stirring once.
4. Blend all vinaigrette ingredients together in a blender, or, if using the fruit spread, you can use a wire whisk to mix thoroughly.
5. Heat a large nonstick skillet over medium heat until hot.
6. Arrange roasted vegetables over salad greens.
7. Cook steak until desired tenderness and serve over veggies! 

Macadamia Cream

 Serves: 8 — Prep Time: 5 minutes 

Ingredients

1 1/3 cups macadamia nuts
1 cup unsweetened soy milk
2/3 cup dates, pitted

Directions

1. Blend nuts, soy milk, and dates together in a high powered blender.
2. Serve over strawberries, other berries or fruit. May also be used as a topping on a fruit sorbet or fruit compote.

Have a great day!

28 Day Diet Challenge - Day 6

(Sponsored by Whole Foods Market)

Eat Nuts and Seeds Everyday!
High fat plant foods are high in the essential fatty acids that your body needs. Keep lots of raw nuts, seeds, flaxseed and avocados on hand. Nuts and seeds are one of nature’s ideal foods and are the best way for us to get our healthy fats. They can satisfy hunger better than oils because they are rich in critical nutrients and fibers and have one-quarter the calories of an equal amount of oil.
Fats from avocado and raw nuts and seeds are rich in antioxidants and phytonutrients that offer unique health benefits:

• Lowers cholesterol
• Reduces risk of heart attack
• Protects against heart disease, cancer and diabetes

Your Action Plan: Even though raw nuts are seeds are a health food, they should still be eaten in limited quantity. If you are trying to lose weight, do not exceed one (for women) or two (for men) ounce of raw nuts and seeds daily. (Nuts and seeds are about 175 calories per ounce.)

Breakfast

• Scrambled Eggs with Spinach and Tomatoes
• Pomegranate juice

Scrambled Eggs with Spinach & Tomatoes

 Serves: 1 — Prep Time: 5 minutes 

Ingredients

2 eggs
2 tablespoons unsweetened soy milk or hemp milk
1 1/2 teaspoons Spike no salt seasoning
Olive oil (Less than 1 teaspoon)/Cooking Spray (less than 1 second)
1 cup organic baby spinach
1/4 cup halved cherry tomato

Directions

1. Using a fork or wire whisk, scramble eggs, soy milk, and seasoning together.
2. Using a paper towel moistened with olive oil, lightly coat skillet. Pour egg mixture into warm skillet and add spinach and cherry tomatoes. Mix together over medium heat until eggs are done and spinach is wilted.

Lunch

• Speedy Vegetable Wrap
• 1⁄4 cup raw cashew nuts
• Tropical Fruit Salad*

Veggie Wrap 

Serves: 2 — Prep Time: 12 minutes 

Ingredients

2 whole wheat tortillas or whole wheat pitas
1 tablespoon fat free dressing, divided for1/2 tablespoon per wrap)
2 cups slaw mix
1 large tomato, diced
2 slices soy cheese or fat-free cheese, shredded

Directions

1. Spread fat free dressing over tortillas. Add broccoli slaw mix, tomatoes, and soy cheese.
2. Place in toaster oven or microwave just long enough to melt the cheese.
3. Roll up tortillas enclosing filling. If making pitas, stuff with dressing, vegetable, and cheese and serve without heating.

Tropical Fruit Salad

Serves: 4 — Prep Time: 20 minutes 

Ingredients 

1 Kiwi, sliced
2 cups cubed pineapple
1 cup cubed mango
1 cup cubed papaya
2 oranges, peeled and sliced
1 banana, sliced
2 tablespoons unsweetened shredded coconut
Shredded romaine lettuce, optional

Directions
Toss fruit together. Add coconut and serve on top of lettuce, if desired.



Dinner

• Raw vegetables (broccoli, carrots, celery, red pepper)
• Garbanzo Guacamole
• Tuscan Pasta with Tomatoes and Arugula
• Frozen Banana Fluff

Note: If desired, freeze tofu for Tofu Chili for dinner on Day Seven.

Garbanzo Guacamole

 Serves: 2 — Prep Time: 20 minutes 

Ingredients

1/2 15-oz can garbanzo beans, no salt, drained
1 clove garlic, halved
1 tablespoon lemon juice
1 avocado, peeled and cubed
1 1/2 fresh green chili peppers, minced
1 cup chopped tomato
3/4 cup chopped green onions
Assorted raw vegetables, cut up

Directions

1. In food processor, puree beans and garlic with lemon juice.
2. Add avocado and chili peppers, pulsing until mixture is chunky.
3. Remove to bowl and stir in tomato, green onions, and liquid aminos.
4. Serve with raw vegetables.

Tuscan Pasta with Tomatoes and Arugula 

Serves: 4 — Prep Time: 15 minutes 

Ingredients

1 pound whole wheat fettuccine
1/4 teaspoon crushed red pepper
4 cloves garlic, thinly sliced
2 cups halved yellow cherry tomatoes
2 cups halved red cherry tomatoes
3 tablespoons lemon juice
10 ounces arugula

Directions

1. Cook pasta according to package directions. Drain and retain 1 cup cooking liquid.
2. Meanwhile, heat water in a large nonstick skillet over medium heat. (Add a little cooking spray as needed – less than 1 second)
3. Add pepper and garlic to skillet; cook 1 minute or until garlic is fragrant.
4. Add tomatoes, cook 1 minute or just until heated, stirring gently.
5. Remove skillet from heat, stir in lemon juice.
6. Combine hot pasta, arugula and warm tomato mixture in a large bowl, tossing to coat. If needed, add some of the cooking liquid from pasta to moisten.

Frozen Banana Fluff 

 Serves: 2 — Prep Time: 5 minutes 

Ingredients

1/4 cup soy milk or fat free milk
2 ripe bananas, frozen
Dash of vanilla extract
2 tablespoons ground flax seeds (optional)

Directions

1. Place the soy or hemp milk in the food processor, with the S blade in place (or use a high powered blender).
2. Turn the machine on and drop in small slices of the frozen bananas, one by one. Add vanilla and combine until smooth and creamy.
3. Sprinkle ground flaxseeds on top, if desired.

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

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.