28 Day Diet Challenge - Day 10

(Sponsored by Whole Foods Market)

Eat Whole Grains!

Whole grains have been a central part of the human diet since early civilization. Humans ceased being hunter-gatherers and settled down into farming communities where they were able to cultivate crops.

In general, whole grains do not contain enough nutrients per calorie to form a substantial part of your diet. Whole grains are the least nutrient-dense food of the seed family and they do not show the powerful protection against cancer and other disease that is apparent in the scientific studies of fresh fruit, vegetables, beans, raw nuts and seeds.

However, whole grains are perfectly OK to consume to fulfill your calorie needs once you have eaten an abundant amount of the most health-promoting foods mentioned earlier in your plan.

Please remember – there is a difference between an actual whole grain such as barley, buckwheat, oats, quinoa and wild rice versus many whole grain cereals and other packaged foods that are so processed and overly cooked that they have lost most of their nutritional value. In fact, these processed whole grain foods are often dry baked to make them crisp which results in the formation of many toxic compounds such as acrylamides.

When eating grains, try soaking, sprouting or cooking your grains in water, instead of eating pre-cooked cereals. Oatmeal is a good choice, but don’t use the instant type. Use only 100% whole grain.

Your Action Plan: Make sure you get most of your nutrition and calorie needs met by non-starchy vegetables, fruits, beans, nuts and seeds and not on whole grains. If you eat grains, make sure it’s whole grains which is found in the bulk aisle and not in packaged foods. If you buy packaged foods with whole grain, make sure it says 100% whole grain.

Breakfast

• Blueberry Nut Oatmeal
• Pomegranate juice

Blueberry Nut Oatmeal 

 Serves: 3 — Prep Time: 8 minutes 

Ingredients

1 3/4 cups water
1 cup old fashioned rolled oats (Quaker is the best!)
1 cup grated apple
2 tablespoons currants (optional)
1 tablespoon ground flax seeds
1 cup fresh or frozen blueberries
6 walnut halves, chopped

Directions

• In a saucepan, bring water to a boil and stir in all ingredients, except blueberries and pecans. Turn heat down and simmer for 5 minutes.
• Stir in blueberries and pecans. Remove from heat and cover for 2-3 minutes before serving.

Lunch

• Raw vegetables with leftover dip or low fat, low salt dressing
• Chicken Stir-Fry (Vegetarian Option – Whole-wheat pita, with cucumber, romaine and tomato)
• Strawberries

Chicken Stir-fry with Brown Rice

 Serves: 6 

Ingredients

1. 4 chicken breasts, boneless and skinless
2. 2 cups cooked brown rice
3. 4 cloves garlic, cut in half
4. 1/2 bunch chopped cilantro (optional)
5. 12 fresh basil leaves
6. 1/2" slice of fresh ginger root
7. 2 bags Oriental frozen vegetables
8. 1 large onion, sliced
9. 1/2 pound shiitake mushrooms, sliced
10. 2 cups broccoli florets
11. 1 carrot, thinly sliced on the bias.
12. 1 can bamboo shoots, drained
13. 2 tablespoons Mrs. Dash or other no-salt seasoning
14. 1/2 teaspoon curry powder (optional)
15. 1/4 cup raw cashews, chopped
16. Sesame seeds, for garnish

Directions

1. Very thinly slice chicken breasts.
2. Cook brown rice according to package directions and set aside until ready to serve.
3. In food processor, finely chop garlic, cilantro, basil, and ginger root.
4. Pre-heat a wok or large skillet. Cook chicken until almost done. Add all ingredients (except the rice and cashews) into the wok. Cook on high heat, constantly stirring, until vegetables are just tender and chicken cooked through about 3-4 minutes.
5. Serve with heaping serving spoon of cooked brown rice. Top with chopped cashews and any remaining sprigs of fresh herbs.

Dinner

• Walnut-Pear Green Salad
• Cuban Black Beans with Brown Rice
• Fruit and Nut Bowl

Walnut-Pear Green Salad

Serves: 2 — Prep Time: 10 minutes 

Ingredients

8 ounces baby salad mix
2 ounces watercress
1 pear, grated
1/4 cup currants
1/4 cup walnuts, crushed or chopped
2 tablespoons balsamic vinegar

2 pears, peeled and sliced
1 teaspoon olive oil (optional)
1/4 cup walnut halves (optional)

*Use watercress as often as possible in salads for nutrient density.

Directions

1. Combine greens with grated pear, currants, and walnuts. Toss with vinegar & olive oil (optional).
2. Top with sliced pears and if desired, walnut halves.

Black Beans with Brown Rice

 Serves: 6 — Prep Time: 20 minutes 

Ingredients

4 cups brown rice, cooked
1 tablespoon Extra-Virgin Olive oil
1 cup chopped onion
1 cup chopped green pepper

1 14-ounce can whole tomatoes, (no salt) drained and chopped
2 15-ounce cans black beans, (no or low salt) drained
1 8-ounce can tomato sauce (no salt)
3 cloves garlic, minced
1 tablespoon Mrs. Dash or other no salt seasoning
1/2 teaspoon garlic powder
1/4 teaspoon black pepper

Directions

1. Cook brown rice according to package directions.
2. Add olive oil and lightly coat a large soup pot and sauté onion and peppers until tender.
3. Add tomatoes and rest of ingredients. Cover, reduce heat, and simmer 20 to 25 minutes or until vegetables are tender.
4. Serve with brown rice.

Fruit and Nut Bowl

 Serves: 2 — Prep Time: 10 minutes 

Ingredients

1 apple, cut into slices
1 banana, sliced
1 orange, sectioned
1/2 cup blueberries
1/2 cup sliced organic strawberries
2 tablespoons chopped raw almonds
2 tablespoons chopped raw walnuts

Directions
Combine fruit and berries. Add nuts and toss gently.