(Sponsored by Whole Foods Market)
Putting It All Together
- Plan your weekly menu to be sure you always have access to the right foods. Many people find it useful to set aside two evenings a week to get most of the cooking done. Then make enough to use leftovers for a few days.
- Invest in a good blender to bring variety to the ways you can incorporate more fruits and vegetables, and healthful dressings, dips and smoothies to your eating style.
- Eat your salad first. Eat a salad with dressing or raw veggies with a dip to start both lunch and dinner.
- Keep lots of fresh fruits, vegetables and raw nuts (almonds, walnuts, peanuts, hazelnuts and pistachios) in the home.
- Get rid of all the unhealthy, dangerous food in your kitchen (e.g. sweets, processed foods, salt-laden foods, etc.) to avoid unnecessary temptation.
- Have greens (cooked or raw ) or soups with greens at every lunch and dinner.
- Don’t eat after 8:00pm.
- Have a fruit sorbet or fruit dessert after dinner and then clean the kitchen, clean your teeth and end eating for the day.
- When eating out, find a restaurant with some healthy options. Order a big salad and multiple side dishes. Do not eat restaurant or store-bought soups as they are very high in sodium.
Your Action Plan: Adopt the practical diet that you have now mastered and see how your health and life transforms.
Breakfast
- Oatmeal with Raisins and Nuts
- 1 slice whole-grain bread, toasted
Oatmeal with Raisins and Nuts
Serves: 2 — Prep Time: 5 minutes
- 1 cup rolled oats (cooked according to package directions)
- ¼ teaspoon cinnamon
- ¼ cup almonds halves
- ¼ cup unsweetened soy milk or low-fat skim milk
- ¼ raisins
- 1 teaspoon natural dark brown sugar (Optional)
Directions
- Cook oatmeal according to package directions
- Add all other ingredients, stir well and serve.
Lunch
- Italian Orange Salad
- Spinach and Brussels Sprouts Delight
- Plums
Italian Orange Salad
Serves: 2 — Prep Time: 25 minutes
- 4 seedless oranges, peeled, sectioned
- 1/4 cup finely chopped red onion
- 2 green onions, chopped
- 1/4 cup Balsamic Vinaigrette or Italian Dressing
- 1/2 of a medium head of romaine lettuce, chopped
- Combine salad ingredients
- Toss dressing with salad. If desired, sprinkle with toasted sesame seeds or almonds.
Spinach and Brussels Sprout Delight
Serves: 4 — Prep Time: 15 minutes
- 16-ounces Brussels sprouts
- 14-ounces organic baby spinach
- 1/4 cup water
- 4 cloves garlic, minced
- 1 small onion, chopped
- 2 plum tomatoes, chopped
- 1 tablespoon Mrs. Dash seasoning
- 2 tablespoons extra-virgin olive oil
- Steam Brussels sprouts and spinach together for 8 minutes or until Brussels sprouts are almost tender.
- Meanwhile, sauté garlic and onion in olive oil until onions are tender, about 5 minutes. Add Brussels sprouts and spinach, along with chopped tomatoes and Mrs. Dash. Simmer for an additional 10 minutes and serve.
Dinner
- Raw vegetables (broccoli, carrots, celery and red pepper)
- Blue Cheese Dressing
- Chard and Vegetable Medley
- Fresh fruit (your choice)
Blue Cheese Dressing
Total Time: 10 minutes
Ingredients (Makes 1-1/4 cup)
- 1/3 cup reduced-fat mayonnaise
- 1/3 cup nonfat buttermilk, or nonfat milk
- 1/3 cup nonfat plain yogurt
- 2 tablespoons tarragon vinegar, or white vinegar
- 1 tablespoon Dijon mustard, mustard
- 1/2 teaspoon salt
- 1/2 teaspoon freshly ground pepper
- 1/4 cup crumbled blue cheese, (1 ounce)
Preparation
- Whisk mayonnaise, buttermilk (or milk), yogurt, vinegar, mustard, salt and pepper in a medium bowl until smooth. Add cheese and stir, mashing with a spoon until the cheese is incorporated.
Cover and refrigerate for up to 1 week. Stir before using.
Nutrition
Per 2-tablespoon serving: 38 calories; 3 g fat ( 1 g sat , 1 g mono ); 4 mg cholesterol; 2 g carbohydrates; 1 g protein; 0 g fiber; 215 mg sodium; 8 mg potassium.
Serves: 4 — Prep Time: 20 minutes
- 1/2 cup water, divided
- 4 cloves garlic, minced or pressed
- 1 medium onion, coarsely chopped
- 2 tablespoons Mrs. Dash or other no-salt seasoning
- 4 small yellow squash, cut into 1/2 inch slices
- 1 bunches Swiss chard, red and green, coarsely chopped
- 1 large red bell pepper, cut into 1/2 inch slices
- 1 cup halved cherry tomatoes
- 2 tablespoons balsamic vinegar
- Place garlic, onion, Mrs. Dash, Spike, and yellow squash in a large soup pot with 1/4 cup water. Bring to a high simmer. Cook until onion is soft, about 3 minutes.
- Add remaining vegetables, along with another 1/4 cup water, and simmer covered for about 12 minutes or until tender. Drain vegetables, reserving liquid.
- Add balsamic vinegar to liquid and reduce over high heat until thick.
- Pour over vegetables and serve.