28 Day Diet Challenge - Day 14

(Sponsored by Whole Foods Market)

Soups and stews are critical components of this eating-style. When vegetables are simmered in soup, all the nutrients are retained in the liquid. Soups and stews are cooked at 212° F, the boiling point of water. Cooking at this low temperature is very healthful because no acrylamides are produced. Acrylamides are cancer-causing agents formed when foods are fried, baked, roasted or grilled.

Many of our soup recipes use fresh vegetable juices, especially carrot juice. These juices provide a great tasting, antioxidant-rich base. Bottled carrot and other vegetable juices can be purchased at most health food stores. Low sodium V8 is another option to add to the soup base. To make ‘creamy’ soups, raw cashews or cashew butter can be blended into the soup to provide a creamy texture and rich flavor.

A big advantage to making soups and stews is that they are great leftovers. Soups generally keep well for up to four days in the refrigerator, but should be frozen if longer storage is desirable.

Your Action Plan: When making soups, all nutrients are retained in the liquid which make soups one of the best cooked meal options. Be creative with your soup making. Once you get the general idea, you can mix and match ingredients.

• Start with a base like carrot juice, tomato juice or organic low-salt canned soup.
• Add some leafy greens, a member of the onion family, an herb or no-salt seasoning and any other vegetables that you have on hand. You can also add beans.

Breakfast

• Vegetable Omelet
• Salsa
• Honeydew melon

Vegetable Omelet

Serves: 2 — Prep Time: 10 minutes 

Ingredients

• Olive oil (less than 1 teaspoon)
• 1 medium onion, diced
• 1 medium green or red peppers, diced
• 1 cup fresh shiitake mushrooms, stems removed and chopped
• 1 cup diced tomatoes
• 1/4 teaspoon dried basil
• 4 eggs, beaten
• Black pepper, to taste

Directions

1. Using a paper towel moistened with olive oil (less than 1 teaspoon), lightly coat skillet. Sauté the onions, peppers, mushrooms and tomatoes over medium heat for 10 minutes until tender.
2. Add basil and eggs and cook over med/high heat until done, about 8 minutes, turning over with spatula occasionally.
3. Sprinkle with black pepper.

Lunch

• Green Salad with Apples,Walnuts & Blackberry Vinaigrette
• Vegetable Burrito

Green Salad with Apples, Walnuts & Blackberrt Vinaigrette

Serves: 2 — Prep Time: 20 minutes 

Ingredients – Blackberry Vinaigrette**

• 1/4 cup water
• 3 tablespoon of Extra-Virgin olive oil
• 6 tablespoons balsamic vinegar
• 3 tablespoons blackberry fruit spread or preserves
• 2 garlic cloves, pressed or minced
• 1 teaspoon dried oregano
• 1/2 teaspoon dried basil

Heat all ingredients in a sauce pan, on med low, whisking until preserves partially dissolve into the liquid. Pour into a dressing bottle and chill.

Vinaigrette yields 1 1/3 cups. store leftover dressing in the refrigerator for up to one week.

**A low fat, low salt bottled balsamic vinaigrette may also be used.

Ingredients - Salad

• 1 head (about 6 cups) romaine lettuce, shredded
• 5 ounces (about 5 cups) organic baby spinach
• 1/2 bunch watercress leaves
• 1 apple, grated
• 1/4 red onion sliced
• 4 tablespoons chopped walnuts
• 1/4 cup raisins

Directions

1. Combine salad ingredients. Toss salad with light amount of vinaigrette.

Veggie Burrito 

 Serves: 5 — Prep Time: 20 minutes 

Ingredients

• 2 teaspoons Extra-Virgin olive oil
• 1 medium onion, thinly sliced
• 1 medium red or green pepper, thinly sliced
• 1 medium cucumber, chopped fine
• 1/4 teaspoon chili powder
• 2 medium tomatos, chopped
• 10 black olives, pitted & halved
• 1 avocado, sliced
• 5 whole grain tortilla wraps
• 1 lime

Directions

1. Sauté onions and peppers in olive oil over med-high heat about 8 minutes until tender. Stir in chili powder.
2. Place sautéed vegetables, chopped tomatoes, chopped cucumber, 4 black olive halves and 2 slices of avocado on each tortilla.
3. Add squeeze of lime juice and roll up.

Dinner

• Raw vegetables (cucumber, carrots, broccoli)
• Italian Dressing
• Sautéed Green Beans with Garlic & Onions
• Banana-Oat Bars

Italian Dressing

 Serves: 8 — Prep Time: 10 minutes

This Italian dressing isn’t just for salads. Feel free to use as a marinade on fish, chicken or pork. You can also use as a dressing on cold pasta salad.

Liquid Ingredients

1 cup preferred vinegar (I use red wine vinegar)
1-1/2 cup extra-virgin olive oil

1/2 lemon, juiced

Dry Ingredients

2 finely minced garlic cloves

2 tablespoons finely minced onion

1 tablespoon dried oregano
1/2 tablespoon sugar

1/2 tablespoon dried parsley

1/2 teaspoon dried basil

1/2 teaspoon ground black pepper

1/2 teaspoon red pepper flakes
1/4 teaspoon dried thyme

Directions

1. Pour dry ingredients into a glass jar or bottle with a cover.

2. Whisk the liquid ingredients together and add to the dry ingredients

3. Cover and shake well.

4. Let sit for at least 4 hours for the flavors to meld together.

DO NOT REFRIGERATE! Stores unrefrigerated for 1 month.

Sautéed Green Beans with Garlic and Onion

4 Servings

Total Time: 16 min

Ingredients

• 1/2 pound green beans
• 2 tablespoons chopped walnuts
• 2 tablespoons fresh parsley, chopped
• 3 garlic cloves, minced
• 1 small red onion, medium dice
• 3 tablespoons of extra-virgin olive oil
• 1 teaspoon red wine vinegar
• 1 teaspoon Dijon mustard
• Pinch of salt and Pepper to taste

Directions

Bring a large pot of water with a steamer basket to a boil, add green beans and steam for about 4 minutes. Transfer to a serving bowl. 

Toast the walnuts in a small dry skillet over medium heat until they become fragrant, about 2 minutes, then transfer them to a small bowl to cool. Add 2 tbps oil to skillet. When hot add onion and garlic and cook just until opaque. Add the parsley and walnuts and stir to combine.

In another small bowl, whisk together the remaining oil, vinegar and mustard. Add the onion and garlic to the beans, season with salt and pepper and toss with the dressing to coat all. Serve warm or at room temperature.

Banana-Oat Bars 

Serves: 8 — Prep Time: 10 minutes  (So save some for later!)

Ingredients

• 2 cups quick old fashioned oats (not instant)
• 1/2 cup shredded coconut
• 1/2 cup raisins or chopped dates
• 1/4 cup chopped walnuts
• 2 large ripe bananas, mashed
• 1 tablespoon brown sugar
• 1/4 cup unsweetened applesauce (optional)

Add the applesauce for a moister version of these bars. 

Directions

1. Preheat oven to 350 degrees.
2. Mix ingredients together in a large bowl.
3. Press dough in a 9"X 9" baking pan and bake for 30 minutes.
4. Cool on wire rack. When cool, slice into squares or bars and serve.