(Sponsored by Whole Foods Market)
A word of caution on milk…
An average cow produces 25 times more milk per year than just fifty years ago. Are cows getting bigger? Sure we all need calcium for strong bones, but calcium is just a small part of the story, hundreds of other nutrients are also needed for healthy bones and vegetable intake is the best predictor of healthy bones, not dairy.
Some green vegetables are not only higher in calcium than milk, but have the other accessory nutrients that build bones. For great health, we should get more calcium from nutrient rich plant sources such as greens, beans, seeds and nuts and less from dairy products.
Below are some natural foods that are rich in calcium:
Fat-free milk, 1 cup………………………....302mg
Broccoli, cooked, two cups . . . . . . . . . . . | 360 mg |
Collard greens, one cup . . . . . . . . . . . | 358 mg |
Calcium-fortified orange juice (8 oz) . . . . . | 300 mg |
Garbanzo beans, one cup . . . . . . . . . . . | 150 mg |
Kale, cooked, one cup . . . . . . . . . . . | 180 mg |
Lettuce, four cups . . . . . . . . . . . | 160 mg |
Soybeans, one cup . . . . . . . . . . . | 176 mg |
Sweet potato, two cups . . . . . . . . . . . | 160 mg |
Tahini (sesame seed paste) two tbsp . . . . | 305 mg |
Turnip greens, cooked, one cup . . . . . . Spinach, cooked, 1 cup……………… | 249 mg 245 mg |
Few foods elicit such strong opinions as milk and dairy products. The dairy folks want you to believe that dairy is essential and that your bones will crumble if you don’t drink milk. The anti-milk people talk about all the saturated fat, hormones and antibiotic residue in milk and consider it the most disease-promoting of all foods. There are exaggerations and distortions of the available research on both sides. My advice is that if you do drink milk, drink only fat-free milk to at least cut down on the fat content. It tastes great and even whips to a foam better than whole milk! Try it in your decaf cappuccino in the morning.
- Cow’s milk can be difficult to digest and lead to skin and digestive problems.
- While calcium is important, you get all the calcium you need in beans, greens and seeds, which are loaded with nutrients important for protecting your health and supporting bone strength.
Breakfast
- Banana-Cashew Lettuce Wrap
- Low-sodium vegetable juice
Serves: 3 — Prep Time: 8 minutes
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
- Vegetable Garbanzo Wrap
- Broccoli Vinaigrette
- Mango
Vegetable Garbanzo Wrap
Serves: 4 — Prep Time: 20 minutes
- 1 large tomato, chopped
- 1 avocado, chopped
- 1 cucumber, chopped
- 4 leaves romaine lettuce, shredded
- 1 15-ounce can garbanzo beans (low or no salt), drained and mashed
- 2 tablespoons fruit flavored vinegar
- 4 whole grain tortillas or pita bread
- 1/2 tablespoon raw sesame tahini
- Toss vegetables with garbanzo beans and vinegar.
- Warm a whole grain tortilla. Spread a thin coating of tahini on it and roll with the vegetable/bean mixture.
Serves: 2 — Prep Time: 15 minutes
- 1 large bunch broccoli
- 1/4 cup red wine vinegar
- 1 tablespoon Mrs. Dash or other no-salt seasoning
- 2 teaspoons Dijon mustard
- 2 large cloves garlic, pressed or minced
- Chop broccoli into bite-sized florets. Peel stems and slice them into 1⁄4inch-thick strips.
- Steam florets and stems for 8 minutes, or until just tender.
- While the broccoli is steaming, whisk remaining ingredients in large bowl.
- Add broccoli and toss to mix.
Dinner
- Tossed Salad with Dijon Pistachio Dressing
- Speedy Vegetable and Bean Soup (Save leftover for Day Sixteen lunch.)
- Strawberries, blueberries and banana
- Strawberry Dressing
Note: Soak Fruit Compote overnight for breakfast on Day Sixteen.
Tossed Salad with Dijon Pistachio Dressing 
Serves: 2 — Prep Time: 20 minutes
- 2/3 cup water
- 1/2 cup pistachio nuts, unsalted, preferably raw
- 2 tablespoons lemon juice
- 1 tablespoon ground flax seeds
- 2 teaspoons Mrs. Dash or other no-salt seasoning
- 1 teaspoon Dijon mustard
- 1/4 teaspoon garlic powder
- 2 dates
- 10 ounces (about 10 cups) mixed greens
- 1 medium tomato, chopped or handful of cherry tomatoes, halved
- 1 carrot, grated
- 1/2 medium cucumber, halved and thinly sliced
- 1/2 small red onion, chopped
- Blend dressing ingredients in high powered blender until smooth and creamy.
- Combine salad ingredients and toss with dressing.
Serves: 10 — Prep Time: 15 minutes
(Save the leftover for Day 16 lunch!)
- 1 pound frozen Asian vegetables
- 1 pound frozen broccoli florets
- 1 pound frozen mixed vegetables
- 1 pound frozen collard greens
- 2 cups frozen corn
- 1 cup frozen onions
- 7 cups carrot juice
- 3 cups water
- 1 1/2 cups sun-dried tomatoes, snipped in half
- 1 cup garbanzo beans, low or no salt, including some bean liquid
- 1 cup red beans, low or no salt, including some bean liquid
- 2 15-ounce cans lentils, low or no salt
- 4 cloves garlic, chopped
- 4 tablespoons Mrs. Dash or other no salt seasoning
- 1 tablespoon Spike, no salt
- 2 teaspoons chili powder
- 8 ounces organic baby spinach or coarsely chopped organic spinach
- In a large soup pot combine all ingredients, except the fresh spinach.
- Cover and simmer for 1 hour, stirring occasionally. Add more water if a thinner soup is desired.
- Turn off heat and stir in spinach to wilt.
Strawberry Smoothie
Serves: 2 — Prep Time: 5 minutes
Ingredients- 1 pint fresh strawberries
- 1/2 cup low-fat milk
- 1 tablespoon brown sugar, or 2 dates
Blend all ingredients together in a high powered blender. Drink and enjoy!