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.