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.