28 Day Diet Challenge - Day 25

(Sponsored by Whole Foods Market)

The Real Cost of Not Eating Healthy

A common myth is that eating healthy is expensive. The fact of the matter is that when you look at the costs of doctor visits, co-pays, hospitalizations, missed work, and medications used to manage cholesterol, blood pressure, diabetes and all the other health problems associated with eating unhealthily – the cost of not eating healthy is a lot higher than the cost of eating healthy foods. My heart surgery cost around $250,000 between the hospital, doctors, anesthesiologist, drugs, etc and I now have to take 8 pills a day just to keep my ticker going, blood pressure down, cholesterol down, etc. The cost of not eating healthy is a lesson that I had to learn the hard way…in every way that you can imagine – physically, emotionally, psychologically, economically - and one that you don’t ever want to go through – take my word for it instead, please take care of yourself and eat right!

Your Action Plan: Below are some ways you can save money while eating right:

• Dried beans are cheap and store well. If money is a concern, make beans a bigger part of your diet because beans are a very satisfying food and rich in nutrients. Buy in bulk to save even more.
• Sunflower seeds, sesame seeds and a healthy nut mix (Almonds, peanuts, pistachios, pecans, walnuts and hazelnuts) – buy in bulk and eat 2-3 ounces every single day! Seeds and nuts are a great source of healthy fats and calories.
• Buy fruit in season, which is most economical.
• Don’t buy pre-washed or pre-cut bags of food or cut up foods – a premium is usually charged for the added convenience. Buy the head of lettuce and chop it yourself!

Breakfast

• Chocolate Smoothie
• Orange

Chocolate Smoothie 

 Serves: 2 — Prep Time: 5 minutes 

Ingredients

• 5 ounces organic baby spinach
• 2 cups frozen blueberries
• 1/2 cup unsweetened soy milk or fat-free milk
• 1 medium banana
• 2 dates
• 2 tablespoons natural cocoa powder
• 1 tablespoon ground flax seeds

Lunch

• Eggplant Hummus on Whole-grain tortilla with tomato, romaine, and chopped red pepper
• Coleslaw with Raisins
• Super Nut Mix (1/4 cup hazelnuts, walnuts, pecans, peanuts, almonds and pistachios)
• Apple

Eggplant Hummus

 Serves: 4 — Prep Time: 10 minutes 

Ingredients

• 1 medium eggplant, cut in half
• 1 cup cooked or canned garbanzo beans,low or no salt, reserve 1/3 cup liquid 
• 4 tablespoons raw hulled sesame seeds
• 2 tablespoons lemon juice
• 1 tablespoon dried chopped onions
• 4 cloves garlic, chopped fine
• Dash of paprika or crushed red pepper

Directions

1. Bake eggplant at 350 degrees for 45 minutes.
2. Let cool, remove skin & discard.
3. Blend all ingredients, including baked, peeled eggplant, in a high powered blender until creamy smooth.

Coleslaw with Raisins

 Serves: 6 — Prep Time: 20 minutes 

Ingredients

• 1/2 cup raisins
• 1/2 cup apple juice
• 1 teaspoon mustard
• 1 tablespoon lemon juice
• 4 cups shredded white cabbage
• 2 cups peeled and shredded apples
• 1/4 cup finely chopped scallions
• Fresh cracked black pepper

*Use this in place of a lettuce salad for lunch or dinner. 

Directions

1. Blend half the raisins, apple juice, mustard, and lemon juice in a high powered blender.
2. Mix with remaining ingredients.
3. Stir in the other half of raisins, season with black pepper and serve.

Dinner

• Asparagus Shiitake Salad with Creamy Sesame Dressing
• Vegetable Stew
• Strawberry Pineapple Sorbet with

Asparagus-Shiitake Salad

(with Creamy Sesame Dressing) 

 Serves: 4 — Prep Time: 30 minutes 

Ingredients - Creamy Sesame Dressing

• 1 cup unsweetened soy milk or fat-free milk
• 2/3 cup sesame seeds, lightly toasted*
• 2 tablespoons Raisin Vinegar or seasoned rice vinegar
• 1 tablespoon raw cashew or peanut butter
• 1 teaspoon toasted sesame oil
• 7 pitted dates, soaked in water 30 minutes (reserve soaking water)
• 2 garlic cloves, minced
• 2 tablespoons sesame seeds, lightly toasted*

Ingredients - Salad

• 1/2 pound shiitake mushrooms, sliced
• 1 pound fresh asparagus, cut diagonally into 2 inch slices
• 1 tablespoon Mrs. Dash or other no salt seasoning
• 1 red bell pepper, seeded and thinly sliced
• 1/2 cup sliced water chestnuts
• 1 tablespoon extra-virgin olive oil
• 2 green onions, sliced
• 2 cups bean sprouts

Directions

1. In a high powered blender, blend all dressing ingredients, except for the 2 tablespoons sesame seeds, until smooth and creamy. Stir in remaining sesame seeds. Use soaking water from dates to thin if needed.
2. Meanwhile, sauté mushrooms and asparagus over high heat for about 5 minutes, until asparagus is tender, but still crisp. Toss in Mrs. Dash and garlic
3. Remove from heat and toss with bell pepper and water chestnuts.
4. Place watercress on plate and pile vegetable mixture on top.
5. Drizzle dressing over all and top with bean sprouts.

*Lightly toast sesame seeds in a pan over medium heat for three minutes, shaking pan frequently. 

Vegetable Stew

 Serves: 8 — Prep Time: 30 minutes
(Save the leftover for Day 26 lunch!)

Ingredients

• 1/2 cup dried lentils, rinsed
• 1/2 cup split peas, rinsed
• 4 cups water
• 1/2 head broccoli florets, bite-sized
• 1/2 head cauliflower florets, bite-sized
• 3 medium red bell peppers, coarsely chopped
• 1 medium beet, peeled and cubed
• 1 small eggplant, peeled if desired and cubed
• 1 cup carrots, cut 1/2 inch thick
• 1 cup organic celery, coarsely chopped
• 1 large onion or 3 leeks, chopped or sliced
• 5 cloves garlic, chopped
• 2 bunches kale, washed, leaves removed from stems and chopped
• 1 24-ounce can tomatoes, chopped or crushed, low or no sodium
• 8 tablespoons Mrs. Dash or other no salt seasoning
• 2 medium zucchini, cubed
• 2 cups carrot juice
• 4 teaspoons cinnamon (optional)
• 1/2 cup raw cashews

Directions

1. Place lentils, split peas and water in a large soup pot and begin to simmer.
2. Prepare vegetables and add all ingredients, except for zucchini, carrot juice, cinnamon and cashews, to simmering lentils and peas. If necessary, add more water to keep from scorching. Simmer covered for 30 minutes or until vegetables, lentils, and peas are tender.
3. Add zucchini, carrot juice, and cinnamon and simmer for another 30 minutes.
4. To make a creamy, chunky stew, blend 1/4 of cooked vegetable mixture with cashews in a high powered blender until smooth. Add blended mixture back into stew.

Strawberry-Pineapple Sorbet

 Serves: 2 — Prep Time: 5 minutes 

Ingredients

• 1 10-ounce bag frozen strawberries
• 1/2 cup orange juice or unsweetened soy milk or fat-free milk
• 4 slices pineapple
• 3 pitted dates
• 1 cup fresh organic strawberries, sliced

Directions

1. Blend all ingredients except fresh strawberries in a high powered blender.
2. Pour into two Martini glasses and top with fresh sliced strawberries.