(Sponsored by Whole Foods Market)
High fat plant foods are high in the essential fatty acids that your body needs. Keep lots of raw nuts, seeds, flaxseed and avocados on hand. Nuts and seeds are one of nature’s ideal foods and are the best way for us to get our healthy fats. They can satisfy hunger better than oils because they are rich in critical nutrients and fibers and have one-quarter the calories of an equal amount of oil.
Fats from avocado and raw nuts and seeds are rich in antioxidants and phytonutrients that offer unique health benefits:
- Lowers cholesterol
- Reduces risk of heart attack
- Protects against heart disease, cancer and diabetes
Your Action Plan: Even though raw nuts are seeds are a health food, they should still be eaten in limited quantity. If you are trying to lose weight, do not exceed one (for women) or two (for men) ounce of raw nuts and seeds daily. (Nuts and seeds are about 175 calories per ounce.)
Breakfast
- Scrambled Eggs with Spinach and Tomatoes
- Pomegranate juice
Scrambled Eggs with Spinach & Tomatoes
Serves: 1 — Prep Time: 5 minutes
2 eggs
2 tablespoons unsweetened soy milk or hemp milk
1 1/2 teaspoons Spike no salt seasoning
Olive oil (Less than 1 teaspoon)/Cooking Spray (less than 1 second)
1 cup organic baby spinach
1/4 cup halved cherry tomato
Directions
- Using a fork or wire whisk, scramble eggs, soy milk, and seasoning together.
- Using a paper towel moistened with olive oil, lightly coat skillet. Pour egg mixture into warm skillet and add spinach and cherry tomatoes. Mix together over medium heat until eggs are done and spinach is wilted.
Lunch
- Speedy Vegetable Wrap
- 1⁄4 cup raw cashew nuts
- Tropical Fruit Salad*
Veggie Wrap
Serves: 2 — Prep Time: 12 minutes
2 whole wheat tortillas or whole wheat pitas
1 tablespoon fat free dressing, divided for1/2 tablespoon per wrap)
2 cups slaw mix
1 large tomato, diced
2 slices soy cheese or fat-free cheese, shredded
Directions
- Spread fat free dressing over tortillas. Add broccoli slaw mix, tomatoes, and soy cheese.
- Place in toaster oven or microwave just long enough to melt the cheese.
- Roll up tortillas enclosing filling. If making pitas, stuff with dressing, vegetable, and cheese and serve without heating.
Tropical Fruit Salad
Serves: 4 — Prep Time: 20 minutes
1 Kiwi, sliced
2 cups cubed pineapple
1 cup cubed mango
1 cup cubed papaya
2 oranges, peeled and sliced
1 banana, sliced
2 tablespoons unsweetened shredded coconut
Shredded romaine lettuce, optional
Directions
Toss fruit together. Add coconut and serve on top of lettuce, if desired.
Dinner
- Raw vegetables (broccoli, carrots, celery, red pepper)
- Garbanzo Guacamole
- Tuscan Pasta with Tomatoes and Arugula
- Frozen Banana Fluff
Note: If desired, freeze tofu for Tofu Chili for dinner on Day Seven.
Garbanzo Guacamole
Serves: 2 — Prep Time: 20 minutes
1/2 15-oz can garbanzo beans, no salt, drained
1 clove garlic, halved
1 tablespoon lemon juice
1 avocado, peeled and cubed
1 1/2 fresh green chili peppers, minced
1 cup chopped tomato
3/4 cup chopped green onions
Assorted raw vegetables, cut up
Directions
- In food processor, puree beans and garlic with lemon juice.
- Add avocado and chili peppers, pulsing until mixture is chunky.
- Remove to bowl and stir in tomato, green onions, and liquid aminos.
- Serve with raw vegetables.
Tuscan Pasta with Tomatoes and Arugula
Serves: 4 — Prep Time: 15 minutes
1 pound whole wheat fettuccine
1/4 teaspoon crushed red pepper
4 cloves garlic, thinly sliced
2 cups halved yellow cherry tomatoes
2 cups halved red cherry tomatoes
3 tablespoons lemon juice
10 ounces arugula
Directions
- Cook pasta according to package directions. Drain and retain 1 cup cooking liquid.
- Meanwhile, heat water in a large nonstick skillet over medium heat. (Add a little cooking spray as needed – less than 1 second)
- Add pepper and garlic to skillet; cook 1 minute or until garlic is fragrant.
- Add tomatoes, cook 1 minute or just until heated, stirring gently.
- Remove skillet from heat, stir in lemon juice.
- Combine hot pasta, arugula and warm tomato mixture in a large bowl, tossing to coat. If needed, add some of the cooking liquid from pasta to moisten.
Serves: 2 — Prep Time: 5 minutes
1/4 cup soy milk or fat free milk
2 ripe bananas, frozen
Dash of vanilla extract
2 tablespoons ground flax seeds (optional)
Directions
- Place the soy or hemp milk in the food processor, with the S blade in place (or use a high powered blender).
- Turn the machine on and drop in small slices of the frozen bananas, one by one. Add vanilla and combine until smooth and creamy.
- Sprinkle ground flaxseeds on top, if desired.