28 Day Diet Challenge - Day 18

(Sponsored by Whole Foods Market)

Your Action Plan: Let seeds, nuts and avocados be your main source of healthy fats. When cooking with fat, strictly use extra-virgin olive oil as it is the healthiest cooking oil. Be careful with the olive oil as one tablespoon has 120 calories, one-quarter cup has 500 calories…so use it sparingly!

Breakfast

• Special Oatmeal
• Pomegranate juice

Ultimate Oatmeal 

 Serves: 4 — Prep Time: 20 minutes 

Ingredients

• 1 3/4 cups water
• 1 cup old-fashioned rolled oats
• 6 pitted dates, chopped
• 1/4 teaspoon coriander
• 2 bananas, sliced
• 1 cup chopped or grated apple
• 1 cup frozen or fresh blueberries
• 1 tablespoon ground flax seeds

Directions

1. In saucepan, bring water to a boil and stir in all ingredients, except blueberries and flax seeds. Simmer for 5 minutes.
2. Stir in blueberries. Sprinkle flax seeds on top or stir in. Cover for 2-3 minutes before serving.

Lunch

• Whole-wheat pita stuffed with shredded romaine, sliced tomato, broccoli sprouts, and avocado slices
• Tomato Almond Dressing/Dip
• Healthy Slaw
• Cherries

Italian Dressing

 This Italian dressing isn’t just for salads. Feel free to use as a marinade on fish, chicken or pork. You can also use as a dressing on cold pasta salad.

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 for at least 4 hours for the flavors to meld together.

Stores unrefrigerated for 1 month.

Healthy Slaw 

Serves: 3 — Prep Time: 20 minutes 

Ingredients - Slaw

• 2 cups shredded apples
• 1 cup shredded raw cabbage
• 1 cup shredded raw beets
• 1 cup shredded raw carrots
• 1/2 cup raisins
• 1/4 cup chopped pecans or almonds

Directions

1. Combine slaw ingredients.
2. Blend Italian dressing ingredients and toss with slaw.
3. Sprinkle pecans or almonds over slaw.

Dinner

• Citrus Salad with Orange Peanut Dressing
• Anti-Cancer Soup  (Save leftovers for Day Nineteen lunch)
• Melon

Citrus Salad with Orange Peanut Dressing 

 Serves: 2 — Prep Time: 15 minutes 

Ingredients - Orange Peanut Dressing

• 1/2 cup orange juice
• 3 tablespoons peanut butter, natural and unsalted
• 2 tablespoons rice vinegar
• 1/4 inch piece fresh ginger, peeled
• 1/4 medium clove garlic, chopped

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

Ingredients - Salad

• 15 ounces or 10 cups baby lettuce mix
• 1 avocado, sliced
• 1 orange, peeled, cut in half and sliced
• 1/2 small sweet onion, thinly sliced and cut in half
• 1 tablespoon sesame seeds, lightly toasted

Directions

1. Blend all dressing ingredients in high powered blender or food processor until smooth.
2. To prepare salad, arrange avocado slices, onions, and orange rounds on top of lettuce. Pour dressing over salad and sprinkle with sesame seeds.

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

Super Soup

 Serves: 10 — Prep Time: 20 minutes

(Save the leftover for lunch tomorrow!)

Ingredients

• 1 cup dried split peas and/or beans
• 4 cups water
• 4 medium onions
• 6-10 medium zucchini
• 3 leek stalks
• 2 bunches kale, collards or other greens, chopped, tough stems and center ribs cut off and discarded
• 5 pounds carrots (or 4-5 cups juice)
• 2 bunches of organic celery (or 2 cups juice)
• 1 tablespoon Mrs. Dash
• 1 cup raw cashews
• 8 ounces mushrooms, chopped

Directions

1. Place the beans and water in a very large pot over low heat.
2. Add whole onions, whole zucchini and whole leeks to the pot along with chopped kale. Add carrot juice, celery juice and Mrs. Dash.
3. Simmer mixture until onions, zucchini and leeks are soft, about 20 minutes. Remove the soft onions, zucchini, and leeks from the pot along with some of the soup liquid, being careful to leave the beans and some of the kale in the pot.
4. Using a blender or food processor, completely blend/puree the onions, zucchini, and leeks. Add more soup liquid and the cashews to the mixture, and blend in. Return the blended, creamy mixture back to the pot. Add the mushrooms and simmer another 30 minutes or until beans are soft.

28 Day Diet Challenge - Day 17

(Sponsored by Whole Foods Market)

The “Frequent Eating" Myth

We have already addressed the diet myths of milk and animal protein, now let’s talk about the notion that snacking is a good thing or that you need to eat many small meals to rev up your metabolism.

There are many studies that show that the more frequently you eat the more calories you wind up putting in at the end of the day so frequent eating does not help you lose weight faster, rev up your metabolism or improve your health. If anything eating more often just puts more pounds on. Other physical concerns with eating often or snacking include:

• The digestive track needs to rest in order to properly replenish its digestive enzymes so it can digest food properly.
• Detoxification and self-repair is much more efficient when the body is not digesting food.

The best (and really only solution) is to eat only when you are hungry! Eating when hungry means eating three meals a day or sometimes less, depending on how hungry you are. The only real exception is if you are an athlete or a physical laborer. For the rest of us, we must strive to eat at meals only and get away from ‘recreational eating’ when not really hungry.

In real life, people generally snack between meals to satisfy food cravings or we consume empty calories while eating for recreational purposes. When we cut out recreational eating, we experience how much more enjoyable it is to eat when we are really hungry. Then, we find that unprocessed, natural food tastes much better. This heightened taste sensation that accompanies true hunger gives us terrific feedback to inhibit overeating behavior so we can actually get more pleasure out of our diet.

Your Action Plan: See if you can move closer to three meals a day, without snacking and include plenty of vegetables and beans with lunch and dinner and fruit after the meal.  Later you’ll learn how to snack healthily, but first you have to break the habit all together.

Breakfast

• Chocolate Smoothie

Chocolate Smoothie 

Serves: 2 — Prep Time: 5 minutes 

Ingredients

• 5 ounces organic baby spinach
• 2 cups frozen blueberries
• 1/2 cup unsweetened fat-free milk
• 1 medium banana
• 2 dates, pitted
• 2 tablespoons natural cocoa powder
• 1 tablespoon ground flax seeds

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

Lunch

• Mixed greens, avocado, and tomatoes with low-fat, low-salt dressing
• Roasted Vegetable Pizza
• Apple

Veggie Pizza 

Serves: 2 — Prep Time: 25 minutes 

Ingredients

• 2 cups broccoli florets
• 1 large red bell pepper, sliced 1 inch thick
• 1 large Portobello mushroom, sliced 1/2 inch thick
• 1 teaspoon garlic powder
• 1 tablespoon balsamic vinegar
• 1 teaspoon Mrs. Dash seasoning
• 5 ounces organic baby spinach
• 2 whole grain tortillas
• 1/2 cup pasta sauce, no or low salt
• 2 ounces skim-milk cheese, grated

Directions

1. Preheat oven to 350 degrees.
2. Toss broccoli, bell peppers, and mushrooms with garlic powder, balsamic vinegar, and seasoning. Roast seasoned vegetables on a cookie sheet for 30 minutes, turning occasionally and mounding to keep from drying out.
3. Steam spinach until just wilted.
4. Remove vegetables when done and preheat oven to 450 degrees.
5. Spread a thin layer of pasta sauce on tortilla, sprinkle soy cheese, and distribute roasted vegetables and spinach on top.
6. Bake for approximately 7 minutes or until cheese is melted and tortilla is lightly brown around edges.
7. Serve over brown rice, if desired.

Dinner

• Raw vegetables (carrots, red pepper, broccoli)
• Caesar Salad Dressing/Dip
• Southwestern Chicken (Vegetarian substitute—Quick Vegetable Bean Medley)
• Cauliflower Spinach Mashed “Potatoes” (EASIER alternative— Steamed Asparagus)
• Mixed Berry Freeze (need frozen bananas) or fresh fruit

Note: Freeze bananas for Mixed Berry Freeze for dinner on Day Seventeen.

Caesar Salad Dressing

Serves: 3 — Prep Time: 8 minutes 

Ingredients

• 3 cloves garlic, roasted*
• 1/2 cup unsweetened fat-free milk
• 1/4 cup raw cashew or peanut butter
• 1 tablespoon fresh lemon juice
• 1 tablespoon nutritional yeast (optional)
• 1 1/2 teaspoons Dijon mustard
• Black pepper

Directions

1. 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. 

Southwestern Chicken

Serves: 4 — Prep Time: 15 minutes 

Ingredients

• 1 cup salsa, low sodium
• 1 cup black beans or red kidney beans, low or no sodium
• 1 cup fresh or frozen sweet corn
• 2 tablespoons fresh chopped cilantro
• 2 skinless, boneless chicken breasts

Directions

1. Preheat oven to 350 degrees.
2. Mix salsa, beans, corn, and cilantro together.
3. Spoon 1/2 of the salsa mixture over the chicken and marinade for at least one hour.
4. Bake chicken for 30 minutes or until cooked through.
5. Slice the chicken breasts and top with remaining salsa mixture.

Cauliflower and Spinach Mash

Serves: 4 — Prep Time: 25 minutes 

Ingredients

• 6 cups cauliflower florets, fresh or frozen
• 6 cloves garlic, sliced
• 10 ounces fresh organic spinach or organic baby spinach
• Fat-free milk
• 2 tablespoons Mrs. Dash or other no-salt seasoning, or to taste
• 1/4 teaspoon nutmeg

Directions

1. Steam cauliflower and garlic about 8 to 10 minutes or until tender.
2. Drain and press out as much water as possible in strainer.
3. Place spinach in steamer, steam until just wilted and set aside.
4. Process cauliflower, garlic, and cashew butter in a food processor with “S” blade in place until creamy and smooth. Check the consistency. If it is too thick, add a small amount of soy or hemp milk, process some more and check again.
5. Add Mrs. Dash or other no-salt seasoning and nutmeg, adjusting to taste.
6. Mix pureed cauliflower with wilted spinach.

Serve hot or warm.

Mixed Berry Smoothie

Serves: 2 — Prep Time: 10 minutes 

Ingredients

• 1/4 cup unsweetened fat-free milk
• 1/2 ripe banana, frozen*
• 1 10-ounce package of frozen mixed berries
• 2 tablespoons ground flax seeds

Directions

1. Place the soy or help milk in a 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 frozen banana, one by one.
3. Add the berries and mix.
4. Place in serving bowls and top with flax seeds.

*Freeze ripe bananas at least 24 hours in advance. To freeze bananas, peel, cut in thirds, and wrap tightly in plastic wrap. The same recipe can also be made with other frozen fruit.

28 Day Diet Challenge - Day 16

(Sponsored by Whole Foods Market)

The Myth of the American Diet

For years, the USDA Food Pyramid has suggested we consume animal products - beef, chicken, eggs and fish - in order to get the protein our body needs.  This myth has contributed to our epidemic of heart disease and cancers.  Diets lower in animal products and higher in high protein plant foods have been shown to protect against common cancers, reduce heart disease and of course, lead you to a lower body weight. 

Keep in mind that green vegetables, beans, seeds and nuts are also high protein foods.  In fact, broccoli has twice as much protein per calorie as a hamburger. Think about it… the biggest animals, elephants, giraffes, horses, gorillas and even cows eat only plant foods.  When you eat plant protein, your body gets flooded with anti-oxidants and other protective micro nutrients, without the cholesterol and saturated fat in animal products. Then you can’t develop heart disease. 

We do need protein and we can’t be healthy without protein in our diet. On the other hand, plant foods have plenty of protein and you don’t need to mix and match foods to try to achieve protein completeness. Any combination of natural plant-based foods will supply you with adequate protein. It is only when a vegetarian diet centers around white bread and other processed foods that the protein content falls to low levels. However, the minute you include unprocessed foods like vegetables, whole grains, beans or nuts, the diet becomes protein-rich.

Your Action Plan: Eat a diet rich in greens, beans, nuts and seeds to get all your protein needs met. Start to challenge the conventional myths we have been told about protein and in no time, you will be living a Nutritarian – effortlessly losing weight and achieving great health.

Breakfast

• Oatmeal and Fruit Compote

Oatmeal and Fruit Compote 

 Serves: 2 — Prep Time: 15 minutes 

Ingredients

• Fresh fruits, chopped
• Raisins or other dried fruits, chopped
• Soy milk, orange juice or pomegranate juice, to cover for soaking
• 1 cup old fashioned rolled oats
• ¼ cup walnuts, chopped

Directions

1. To make fruit compote: Combine the fresh and dried fruits in a glass jar along with some soy milk or juice for soaking. Cover and refrigerate overnight.
2. In the morning, prepare rolled oats according to directions on package.
3. Add fruit compote and nuts to the oatmeal.

Lunch

• Raw vegetables (broccoli, red pepper)
• Tahini Dressing/Dip (save leftover for dinner salad)
• Speedy Vegetable and Bean Soup (Leftover from Day Fifteen dinner.)
• Grapes

Tahini Dressing/Dip 

 Serves: 4 — Prep Time: 6 minutes 

(Save the leftovers for dinner!)

Ingredients

• 1 cup water
• 1/2 cup raw tahini (pureed sesame seeds)
• 1/4 cup fresh lemon juice
• 1 tablespoon Mrs. Dash or other no-salt seasoning
• 6-8 pitted dates, to taste
• 1/2 medium banana
• 1 clove garlic, chopped

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

Vegetables and Beans Soup

Leftover from Day 15 Dinner

Dinner

• Mixed Greens
• Tahini Dressing/Dip
• Thai Vegetable Curry
• Fresh fruit

Note: Freeze bananas for Mixed Berry Freeze for dinner on Day Seventeen.

Tahini Dressing/Dip

(Leftover from Lunch)

Thai Vegetable Curry 

Serves: 8 — Prep Time: 40 minutes 

Ingredients

• 4 cups brown rice or quinoa, cooked
• 4 cloves garlic, finely chopped
• 2 tablespoons peeled and finely chopped fresh ginger
• 2 tablespoons chopped fresh mint
• 2 tablespoons chopped fresh basil
• 2 tablespoons chopped fresh cilantro
• 2 cups carrot juice
• 1 red bell pepper, thinly sliced
• 1 large eggplant, peeled, if desired & cut into 1 inch cubes
• 2 cups green beans, cut in 2 inch lengths
• 3 cups sliced shiitake mushrooms, stems removed
• 1 small can bamboo shoots
• 2 tablespoons Mrs. Dash or other no salt seasoning
• 1/2 teaspoon curry powder
• 3 tablespoons chunky peanut butter, natural unsalted
• 2 pounds tofu, cut into 1/4" thick slices
• 1/2 cup light coconut milk
• 2 cups watercress leaves, divided
• 1/2 cup chopped raw cashews
• Mint, basil, cilantro not chopped (for garnish, if desired)
• 1 tablespoon date sugar, or 2 dates

Directions

1. Cook brown rice or quinoa according to package directions and set aside until ready to serve.
2. Add remaining ingredients (except for peanut butter, tofu, coconut milk, 1 cup of the watercress and cashews) to wok or large skillet. Bring to a boil and simmer covered, stirring occasionally, until all vegetables are tender. Mix in peanut butter. Add tofu, simmer and toss until hot.
3. Add coconut milk and heat through.

28 Day Diet Challenge - Day 15

(Sponsored by Whole Foods Market)

A word of caution on milk…

We have been told by industry to drink more milk if you want to lose weight, get enough calcium and be healthy. We want to provide some information to help debunk milk drinking, one of the biggest dietary myths we have been told.

An average cow produces 25 times more milk per year than just fifty years ago. Are cows getting bigger? Sure we all need calcium for strong bones, but calcium is just a small part of the story, hundreds of other nutrients are also needed for healthy bones and vegetable intake is the best predictor of healthy bones, not dairy.

Some green vegetables are not only higher in calcium than milk, but have the other accessory nutrients that build bones. For great health, we should get more calcium from nutrient rich plant sources such as greens, beans, seeds and nuts and less from dairy products.
Below are some natural foods that are rich in calcium:

 Fat-free milk, 1 cup………………………....302mg

Broccoli, cooked, two cups . . . . . . . . . . .	360 mg
Collard greens, one cup . . . . . . . . . . .	358 mg
Calcium-fortified orange juice (8 oz) . . . . .	300 mg
Garbanzo beans, one cup . . . . . . . . . . .	150 mg
Kale, cooked, one cup . . . . . . . . . . .	180 mg
Lettuce, four cups . . . . . . . . . . .	160 mg
Soybeans, one cup . . . . . . . . . . .	176 mg
Sweet potato, two cups . . . . . . . . . . .	160 mg
Tahini (sesame seed paste) two tbsp . . . .	305 mg
Turnip greens, cooked, one cup . . . . . . Spinach, cooked, 1 cup………………	249 mg 245 mg

Few foods elicit such strong opinions as milk and dairy products. The dairy folks want you to believe that dairy is essential and that your bones will crumble if you don’t drink milk. The anti-milk people talk about all the saturated fat, hormones and antibiotic residue in milk and consider it the most disease-promoting of all foods. There are exaggerations and distortions of the available research on both sides.  My advice is that if you do drink milk, drink only fat-free milk to at least cut down on the fat content. It tastes great and even whips to a foam better than whole milk! Try it in your decaf cappuccino in the morning.

Your Action Plan: Overall, milk is not health food. If you are consuming milk/dairy, opt for skim-milk or non-fat yogurt and limit its use as you would limit other animal products. If your diet is healthful, consuming little or no dairy won’t be a problem. If you are a big milk drinker, experiment cutting back at your own pace:

• Cow’s milk can be difficult to digest and lead to skin and digestive problems.
• While calcium is important, you get all the calcium you need in beans, greens and seeds, which are loaded with nutrients important for protecting your health and supporting bone strength.

Breakfast

• Banana-Cashew Lettuce Wrap
• Low-sodium vegetable 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

• Vegetable Garbanzo Wrap
• Broccoli Vinaigrette
• Mango

Vegetable Garbanzo Wrap 

 Serves: 4 — Prep Time: 20 minutes 

Ingredients

• 1 large tomato, chopped
• 1 avocado, chopped
• 1 cucumber, chopped
• 4 leaves romaine lettuce, shredded
• 1 15-ounce can garbanzo beans (low or no salt), drained and mashed
• 2 tablespoons fruit flavored vinegar
• 4 whole grain tortillas or pita bread
• 1/2 tablespoon raw sesame tahini

Directions

1. Toss vegetables with garbanzo beans and vinegar.
2. Warm a whole grain tortilla. Spread a thin coating of tahini on it and roll with the vegetable/bean mixture.

Broccoli Vinaigrette

 Serves: 2 — Prep Time: 15 minutes 

Ingredients

• 1 large bunch broccoli
• 1/4 cup red wine vinegar
• 1 tablespoon Mrs. Dash or other no-salt seasoning
• 2 teaspoons Dijon mustard
• 2 large cloves garlic, pressed or minced

Directions

1. Chop broccoli into bite-sized florets. Peel stems and slice them into 1⁄4inch-thick strips.
2. Steam florets and stems for 8 minutes, or until just tender.
3. While the broccoli is steaming, whisk remaining ingredients in large bowl.
4. Add broccoli and toss to mix.

Dinner

• Tossed Salad with Dijon Pistachio Dressing
• Speedy Vegetable and Bean Soup (Save leftover for Day Sixteen lunch.)
• Strawberries, blueberries and banana
• Strawberry Dressing

Note: Soak Fruit Compote overnight for breakfast on Day Sixteen.

Tossed Salad with Dijon Pistachio Dressing 

 Serves: 2 — Prep Time: 20 minutes 

Ingredients - Dijon Pistachio Dressing

• 2/3 cup water
• 1/2 cup pistachio nuts, unsalted, preferably raw
• 2 tablespoons lemon juice
• 1 tablespoon ground flax seeds
• 2 teaspoons Mrs. Dash or other no-salt seasoning
• 1 teaspoon Dijon mustard
• 1/4 teaspoon garlic powder
• 2 dates

Ingredients - Salad

• 10 ounces (about 10 cups) mixed greens
• 1 medium tomato, chopped or handful of cherry tomatoes, halved
• 1 carrot, grated
• 1/2 medium cucumber, halved and thinly sliced
• 1/2 small red onion, chopped

Directions

1. Blend dressing ingredients in high powered blender until smooth and creamy.
2. Combine salad ingredients and toss with dressing.

Vegetable and Beans Soup

 Serves: 10 — Prep Time: 15 minutes  

(Save the leftover for Day 16 lunch!)

Ingredients

• 1 pound frozen Asian vegetables
• 1 pound frozen broccoli florets
• 1 pound frozen mixed vegetables
• 1 pound frozen collard greens
• 2 cups frozen corn
• 1 cup frozen onions
• 7 cups carrot juice
• 3 cups water
• 1 1/2 cups sun-dried tomatoes, snipped in half
• 1 cup garbanzo beans, low or no salt, including some bean liquid
• 1 cup red beans, low or no salt, including some bean liquid
• 2 15-ounce cans lentils, low or no salt
• 4 cloves garlic, chopped
• 4 tablespoons Mrs. Dash or other no salt seasoning
• 1 tablespoon Spike, no salt
• 2 teaspoons chili powder
• 8 ounces organic baby spinach or coarsely chopped organic spinach

Directions

1. In a large soup pot combine all ingredients, except the fresh spinach.
2. Cover and simmer for 1 hour, stirring occasionally. Add more water if a thinner soup is desired.
3. Turn off heat and stir in spinach to wilt.

Strawberry Smoothie

 

Serves: 2 — Prep Time: 5 minutes

Ingredients

• 1 pint fresh strawberries
• 1/2 cup low-fat milk
• 1 tablespoon brown sugar, or 2 dates

Directions
Blend all ingredients together in a high powered blender. Drink and enjoy!

28 Day Diet Challenge - Day 14

(Sponsored by Whole Foods Market)

Soups and stews are critical components of this eating-style. When vegetables are simmered in soup, all the nutrients are retained in the liquid. Soups and stews are cooked at 212° F, the boiling point of water. Cooking at this low temperature is very healthful because no acrylamides are produced. Acrylamides are cancer-causing agents formed when foods are fried, baked, roasted or grilled.

Many of our soup recipes use fresh vegetable juices, especially carrot juice. These juices provide a great tasting, antioxidant-rich base. Bottled carrot and other vegetable juices can be purchased at most health food stores. Low sodium V8 is another option to add to the soup base. To make ‘creamy’ soups, raw cashews or cashew butter can be blended into the soup to provide a creamy texture and rich flavor.

A big advantage to making soups and stews is that they are great leftovers. Soups generally keep well for up to four days in the refrigerator, but should be frozen if longer storage is desirable.

Your Action Plan: When making soups, all nutrients are retained in the liquid which make soups one of the best cooked meal options. Be creative with your soup making. Once you get the general idea, you can mix and match ingredients.

• Start with a base like carrot juice, tomato juice or organic low-salt canned soup.
• Add some leafy greens, a member of the onion family, an herb or no-salt seasoning and any other vegetables that you have on hand. You can also add beans.

Breakfast

• Vegetable Omelet
• Salsa
• Honeydew melon

Vegetable Omelet

Serves: 2 — Prep Time: 10 minutes 

Ingredients

• Olive oil (less than 1 teaspoon)
• 1 medium onion, diced
• 1 medium green or red peppers, diced
• 1 cup fresh shiitake mushrooms, stems removed and chopped
• 1 cup diced tomatoes
• 1/4 teaspoon dried basil
• 4 eggs, beaten
• Black pepper, to taste

Directions

1. Using a paper towel moistened with olive oil (less than 1 teaspoon), lightly coat skillet. Sauté the onions, peppers, mushrooms and tomatoes over medium heat for 10 minutes until tender.
2. Add basil and eggs and cook over med/high heat until done, about 8 minutes, turning over with spatula occasionally.
3. Sprinkle with black pepper.

Lunch

• Green Salad with Apples,Walnuts & Blackberry Vinaigrette
• Vegetable Burrito

Green Salad with Apples, Walnuts & Blackberrt Vinaigrette

Serves: 2 — Prep Time: 20 minutes 

Ingredients – Blackberry Vinaigrette**

• 1/4 cup water
• 3 tablespoon of Extra-Virgin olive oil
• 6 tablespoons balsamic vinegar
• 3 tablespoons blackberry fruit spread or preserves
• 2 garlic cloves, pressed or minced
• 1 teaspoon dried oregano
• 1/2 teaspoon dried basil

Heat all ingredients in a sauce pan, on med low, whisking until preserves partially dissolve into the liquid. Pour into a dressing bottle and chill.

Vinaigrette yields 1 1/3 cups. store leftover dressing in the refrigerator for up to one week.

**A low fat, low salt bottled balsamic vinaigrette may also be used.

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
• 1/4 red onion sliced
• 4 tablespoons chopped walnuts
• 1/4 cup raisins

Directions

1. Combine salad ingredients. Toss salad with light amount of vinaigrette.

Veggie Burrito 

 Serves: 5 — Prep Time: 20 minutes 

Ingredients

• 2 teaspoons Extra-Virgin olive oil
• 1 medium onion, thinly sliced
• 1 medium red or green pepper, thinly sliced
• 1 medium cucumber, chopped fine
• 1/4 teaspoon chili powder
• 2 medium tomatos, chopped
• 10 black olives, pitted & halved
• 1 avocado, sliced
• 5 whole grain tortilla wraps
• 1 lime

Directions

1. Sauté onions and peppers in olive oil over med-high heat about 8 minutes until tender. Stir in chili powder.
2. Place sautéed vegetables, chopped tomatoes, chopped cucumber, 4 black olive halves and 2 slices of avocado on each tortilla.
3. Add squeeze of lime juice and roll up.

Dinner

• Raw vegetables (cucumber, carrots, broccoli)
• Italian Dressing
• Sautéed Green Beans with Garlic & Onions
• Banana-Oat Bars

Italian Dressing

 Serves: 8 — Prep Time: 10 minutes

This Italian dressing isn’t just for salads. Feel free to use as a marinade on fish, chicken or pork. You can also use as a dressing on cold pasta salad.

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 for at least 4 hours for the flavors to meld together.

DO NOT REFRIGERATE! Stores unrefrigerated for 1 month.

Sautéed Green Beans with Garlic and Onion

4 Servings

Total Time: 16 min

Ingredients

• 1/2 pound green beans
• 2 tablespoons chopped walnuts
• 2 tablespoons fresh parsley, chopped
• 3 garlic cloves, minced
• 1 small red onion, medium dice
• 3 tablespoons of extra-virgin olive oil
• 1 teaspoon red wine vinegar
• 1 teaspoon Dijon mustard
• Pinch of salt and Pepper to taste

Directions

Bring a large pot of water with a steamer basket to a boil, add green beans and steam for about 4 minutes. Transfer to a serving bowl. 

Toast the walnuts in a small dry skillet over medium heat until they become fragrant, about 2 minutes, then transfer them to a small bowl to cool. Add 2 tbps oil to skillet. When hot add onion and garlic and cook just until opaque. Add the parsley and walnuts and stir to combine.

In another small bowl, whisk together the remaining oil, vinegar and mustard. Add the onion and garlic to the beans, season with salt and pepper and toss with the dressing to coat all. Serve warm or at room temperature.

Banana-Oat Bars 

Serves: 8 — Prep Time: 10 minutes  (So save some for later!)

Ingredients

• 2 cups quick old fashioned oats (not instant)
• 1/2 cup shredded coconut
• 1/2 cup raisins or chopped dates
• 1/4 cup chopped walnuts
• 2 large ripe bananas, mashed
• 1 tablespoon brown sugar
• 1/4 cup unsweetened applesauce (optional)

Add the applesauce for a moister version of these bars. 

Directions

1. Preheat oven to 350 degrees.
2. Mix ingredients together in a large bowl.
3. Press dough in a 9"X 9" baking pan and bake for 30 minutes.
4. Cool on wire rack. When cool, slice into squares or bars and serve.