28 Day Diet Challenge - Day 2

(Sponsored by Whole Foods Market)

Have fruit everyday!

While a large green salad is one of the cornerstones of the Eat Right America program, so is having at least 3 fresh fruits a day. Think of fruit as a wonderful way to start your day as well as the perfect dessert after lunch and dinner. (If diabetes is a concern, consume less fruit and mostly low-sugar fruits such as green apples, kiwis and berries.) 

Fresh fruit not only satisfies our sweet tooth but is rich in antioxidants and pectins which offer anti-aging benefits as well as lowering cholesterol. Some key benefits of fruits include:

• Satisfies our natural sweet tooth
• Protects against cancer and heart disease
• Promotes brain health
• Slows down the aging process

Your Action Plan: Have fresh fruit in the morning or fruit cup in oatmeal or another whole grain, a few walnuts and ground flax seeds. You can even add some raw veggies such as celery and cucumber. Have fruit for dessert after your lunch. Have fruit or fruit sorbet for dessert after dinner, brush your teeth and be done for the day.

Breakfast

• Fruit and berries with plain or vanilla non-fat yogurt
• Pomegranate juice

Lunch

• Turkey sandwich (2 oz. turkey) on whole-grain bread with mixed greens, tomato, and mustard (Vegetarian substitute—Eliminate turkey and add more vegetables or avocado)
• 1⁄4 cup Sunflower Seeds
• Melon and Grapes

Dinner

• Raw vegetables (carrots, celery and red pepper)
• Tasty Hummus (Save leftover for Day Four lunch.)
• Pasta with Roasted Vegetables
• Braised Bok Choy
• Wild Apple Crunch or fresh fruit

Hummus 

Serves: 4 — Prep Time: 10 minutes

Ingredients

1 cup cooked or canned garbanzo beans (low or no salt), reserving liquid
1/4 cup bean liquid
1/4 cup raw sesame seeds
1 tablespoon lemon juice
1 tablespoon Mrs. Dash or other no salt seasoning
1 teaspoon horseradish (optional)
2 small garlic cloves, chopped

Directions

Blend all ingredients in a high powered blender until creamy smooth. This is a great spread or dip for raw and lightly steamed vegetables.

Pasta with Roasted Vegetables 

 

Serves: 4 — Prep Time: 30 minutes

Ingredients

1 tablespoon olive oil
2 red bell peppers, cut into 1/2 inch pieces
1 medium eggplant, unpeeled, cut into 1/2 inch pieces
1 large yellow crookneck squash, cut into 1/2 inch pieces
1 1/2 cups 1/2 inch pieces peeled butternut squash
1 pound whole wheat or whole grain pasta
2 medium tomatoes, cored, seeded, diced
1/2 cup chopped fresh basil, chopped or 1 1/2 tablespoons dried
2 tablespoons balsamic vinegar or 1 tablespoon fresh lemon juice
4 cloves garlic, minced

Directions

1. Preheat oven to 450 degrees.
2. Wipe large roasting pan with a thin coating of olive oil. Combine red bell peppers, eggplant, yellow squash, and butternut squash in prepared pan.
3. Roast until vegetables are tender and beginning to brown, stirring occasionally, about 25 minutes.
4. Meanwhile, cook pasta and drain, reserving 1/2 cup cooking liquid.
5. Combine pasta, roasted vegetables, tomatoes, and basil in large bowl.
6. Add vinegar and garlic. Toss to combine.
7. Add cooking liquid by tablespoons to moisten, if desired.

Apple Crunch

Serves: 4 — Prep Time: 15 minutes

Ingredients

4 apples, peeled and sliced
1/2 cup chopped walnuts
8 dates, chopped
1/2 cup currants or raisins
1/3 cup water
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg
Juice of 1 orange

YOU CAN ALSO SIMMER THIS IN A COVERED POT FOR 30 MINUTES ON TOP OF THE STOVE, STIRRING OCCASIONALLY.

Directions

1. Preheat oven to 375 degrees.
2. Combine all ingredients except the orange juice. Place in a baking pan and drizzle the orange juice on top.
3. Cover and bake at 375 degrees for about one hour until all ingredients are soft, stirring occasionally.

Enjoy!