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.

28 Day Diet Challenge - Day 12

(Sponsored by Whole Foods Market)

At this point, you are eating your vegetables, fruits, beans, nuts and seeds and we have begun thinking about the issues around a diet rich in animal products.
Now, we want to put it together so it’s intuitive and you feel empowered to eat a high-nutrient diet every day. Here are some tips and tricks on how to approach your meals:

• Breakfast
• Combine fresh fruit in season or even frozen fruit with raw nuts and seeds, or have a hot cereal, such as oatmeal (not instant), with cut up fruit on top.
• Other recommended cereals are Muesli (no added sugar), Wheatena, Ralston High Fiber, Roman Meal Multi-grain.
• You could also make a quick smoothie with fruit and flax seeds, or have a hearty, whole-grain bread, like Alvarado Street, Manna Bread or Ezekiel brands, with trans-fat free spread or raw almond or cashew butter.

• Lunch and Dinner
• Your basic lunch should be a salad with a healthy dressing and a bowl of vegetable or bean soup that you made on the weekend.
• Make a quick salad from pre-mixed and pre-washed greens. Add chopped nuts, cut up fresh fruit or low-salt canned beans and use a low-fat and low-salt dressing/dip, fresh lemon, or balsamic or flavored vinegar.
• You can also eat raw vegetables and avocado with a low-salt salsa or hummus dip or store-bought dressing.
• Having some defrosted frozen vegetables, or fresh or frozen fruit is a good way to round out a meal, salad or leftover dish.
• Try steaming some fresh broccoli, spinach or another green vegetable and adding a no-salt herb seasoning.
• Baked potato, baked sweet potato, and corn on the cob with a trans-fat free spread or vegetable seasoning are great, easy options that are often also loved by children.
• Another easy meal option is to stuff whole-wheat pita bread or a whole wheat wrap with shredded romaine or other greens, tomato, sun dried tomatoes (pre-soaked in water), cucumber, bean sprouts, broccoli slaw, or cole slaw mix. You can add hummus, avocado, salsa, tahini, or nut butter.
• Some families enjoy whole grain lentil pasta with lots of vegetables and a good low-salt tomato sauce.

Your Action Plan: Eating right does not have to be hard or time-consuming. Just plan out what you need with the shopping list we provided you when you first started the program. The key is to make this way of eating work for your lifestyle – whether you love to cook or barely have any time, a Nutritarian Lifestyle can be for everyone.

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

• Tossed Green Salad
• Balsamic Vinaigrette
• Portobello Red Pepper Sandwich
• Plums

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

Portobello Sandwich 

 Serves: 4 — Prep Time: 25 minutes 

Ingredients - Sandwich

• 1/2 large red onion, thinly sliced
• 4 large Portobello mushrooms, stems removed
• 4 (4 inch) whole wheat pitas
• 2 cups large arugula leaves
• 1 medium red bell peppers, roasted and cut into 1/2-inch-thick slices

Ingredients - Tahini Spread

• 3/4 cup raw tahini (pureed sesame seeds)
• 1/2 cup water
• 1 tablespoon fresh lemon juice
• 1 tablespoon Mrs. Dash
• 1 large pitted date
• 1 small clove garlic, chopped

Directions

1. Preheat oven to 375 degrees.
2. Arrange mushrooms and onions on baking sheet and roast until tender, about 15 to 20 minutes.
3. Meanwhile, make tahini spread by blending all spread ingredients together.
4. When mushrooms/onions are done, split pitas in half horizontally and warm slightly. Spread generous amount of tahini spread on top half of split pita. Place 1/2 cup arugula on bottom half and then, 1 mushroom cap (pat dry with paper towels to absorb liquid), sliced onion and roasted red pepper.

Dinner

• Green Velvet Vegetable Salad
• Hearty Ginger Lentil Soup* (Save leftover for Day Thirteen lunch.)
• Fruit Plate

Notes: Soak oats for Pomegranate Muesli for breakfast on Day Thirteen. Freeze bananas for Banana Walnut Ice Cream for dinner on Day Thirteen.

Green Velvet Vegetable Salad

 Serves: 2 — Prep Time: 25 minutes 

Ingredients - Green Velvet Dressing

• 3/4 cup water
• 1/2 cup fresh lemon juice
• 1/2 cup raw tahini (pureed sesame seeds)
• 1/4 cup chopped fresh parsley
• 1/4 cup chopped fresh dill
• 4 tablespoons raw cashews
• 2 tablespoons Mrs. Dash or other no-salt seasoning
• 1/2 tablespoon chopped fresh tarragon (optional)
• 2 cloves garlic, chopped

Dressing yields four servings. leftover dressing may be stored in the refrigerator for 2 to 3 days. 

Ingredients - Salad

• 10 ounces (about 10 cups) mixed salad greens
• 1/2 cup shredded zucchini
• 1/2 cup fresh or frozen corn
• 1/2 cup diced red bell pepper
• 1/4 cup chopped scallions
• 1 cup sprouts (assorted varieties)

Directions

1. Blend all dressing ingredients in a high powered blender until smooth.
2. Toss salad ingredients with dressing and top with sprouts.

Ginger Lentil Soup

 Serves: 7 — Prep Time: 35 minutes
(Save the leftover for Day 13 lunch - You know the routine)

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.

28 Day Diet Challenge - Day 11

(Sponsored by Whole Foods Market)

There are many research studies that show the linkage between animal products and obesity, cancer and heart disease. That’s why, if you do eat animal products, you must eat the lower fat varieties such as fish and chicken.

But there is another good reason to consider an eating style that is much lower in animal products than the Standard American Diet:

According to a report by United Nations scientists, in a 408-page scientific analysis (from 2006) of raising animals, in order to eat them, eating meat, dairy and eggs is “one of the…most significant contributors to the most serious environmental problems at every scale from local to global” and “should be a major policy when dealing with problems of land degradation, climate change and air pollution, water shortage and water pollution and loss of biodiversity”

Your Action Plan: Take in new information you are learning about animal products (health risk, environmental problems, etc.) with an open heart. Continue to flood your body with health-promoting foods discussed in Week 1 and see how your body actually feels lighter and more energized.

Breakfast

• Whole-grain cereal with fat-free skim milk
• Blueberries

Lunch

• Black Bean Hummus Dip
• Raw Vegetables
• Gazpacho Summer Soup (EASIER alternative—Avocado topped with salsa)

Black Bean Hummus 

Serves: 6 — Prep Time: 6 minutes 

Ingredients

• 1 15-ounce can black beans, no or low salt or 1 1/2 cups cooked beans, drained, (reserve 2 tablespoons liquid)
• 2 tablespoons fresh lemon juice
• 2 tablespoons Mrs. Dash or other no salt seasoning
• 2 tablespoons raw tahini
• 1/2 teaspoon ground cumin
• 1/2 clove garlic, chopped
• Pinch of cayenne pepper, or to taste
• Pinch of paprika, for garnish

Directions

1. Blend all ingredients, except the paprika, in food processor with 2 tablespoons bean liquid. Process until smooth, scraping down the sides as needed. Add additional seasoning and liquid to taste.
2. Garnish with paprika.

Serve with raw vegetables like baby carrots, steamed asparagus spears, broccoli florets, zucchini, cucumber, and romaine lettuce leaves.

Gazpacho 

  Serves: 3 — Prep Time: 20 minutes 

Ingredients

• 1 large cucumber, peeled and sliced into large pieces
• 1 large red bell pepper, seeded and sliced into large pieces
• 1 14-ounce diced or chopped tomatoes, no salt added
• 1 cup roasted red peppers, in vinegar, low sodium (drained)
• 2 cups tomato juice, low sodium
• 1 12-ounce jar mild or medium salsa, low sodium
• 1/2 cup fresh cilantro
• 2 tablespoons red wine vinegar
• 1 tablespoon Mrs. Dash or other no-salt seasoning
• Cucumber slices (optional)

Directions

1. Place cucumbers and fresh red bell peppers in a food processor. Pulse until chopped in small pieces. Add canned tomatoes and roasted red peppers. Pulse a couple of more times until finely chopped. Add tomato juice and rest of ingredients and pulse until well mixed.
2. Cover and chill for at least 2 hours for flavors to mingle.

Before serving, garnish with cucumber slices, if desired. Serve chilled.

Dinner

• Sesame edamame
• Baked sweet potatoes (1 per serving)
• Steamed Broccoli and Garlic
• Chocolate Dip

Sesame-Garlic Edamame

  

Ingredients (Serves 4)

• 1/4 cup water
• 3 cloves garlic, minced
• 1 (16 ounce) package frozen edamame in the pod
• 1 tablespoons brown sugar
• 1 tablespoon sesame oil
• 2 tablespoons sesame seeds

Directions

1. Bring the water and garlic to a boil in a saucepan over high heat.
2. Stir in the edamame, and cook until the edamame are hot, and the liquid has nearly evaporated, about 5 minutes.
3. Reduce the heat to medium-high and stir in the brown sugar and sesame oil. Stir constantly until the sauce has thickened and coats the edamame, about 4 minutes. Sprinkle with sesame seeds to serve.

Steamed Broccoli and Garlic

 Serves: 4 — Prep Time: 8 minutes 

Ingredients

• 2 pounds broccoli florets and peeled, chopped stems
• 6 cloves garlic, sliced
• 2 teaspoons olive oil

Directions

1. Drizzle raw broccoli with 1 teaspoon olive oil and toss thoroughly. In steamer, cover and steam broccoli and garlic for 10 minutes.
2. Drizzle with remaining teaspoon of olive oil and toss.

Healthy Chocolate Dip 

 Serves: 8 — Prep Time: 15 minutes 

Ingredients

• 1 1/2 cups whole raw almonds
• 3/4 cup unsweetened vanilla soy milk
• 2 cups organic baby spinach
• 2 cups frozen strawberries or blueberries
• 2/3 cup dates, pitted
• 3 tablespoons natural cocoa powder
• 1 teaspoon vanilla extract
• 1/2 raw beet or 2 tablespoons beet powder, to adjust color

Directions
Blend nuts and soy milk until smooth. Add remaining ingredients and blend again.

May be eaten as a pudding or used as a dip for fresh fruit and vegetables.

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.