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!