28 Day Diet Challenge - Day 8

(Sponsored by Whole Foods Market)

Celebrate your Progress!!

In the short span of one week, you have been asked to flood your body with the nutrients it needs to function at its best. If you have been following your action plan since the beginning of your 28-day program, you may notice either some positive or negative changes:

• Some positive changes:  weight loss, more energy, clearer skin, better sleep, etc.
• Some possible negative changes:  fatigue, low energy, etc.

You may be wondering how you could be eating so well but maybe not feeling so great. The best way to explain it is to use the example of a smoker. I smoked for 35 years so I know what withdrawal is…and what it is not, easy.

When a smoker completely stops smoking, he feels ill, experiencing headaches, weakness, and will feel nervous and shaky. Fortunately, these symptoms resolve over four to six days. Discomfort after stopping an addictive substance is called withdrawal, and it is significant because it represents detoxification, or a biochemical healing that is accomplished after the substance is withdrawn.

The truth is that when we start to eat right, we can experience cravings and withdrawal from foods that are addictive and toxic for the body. The good news is that this process is short-lived as you continue to flood your body with nutrients. Over time, the withdrawal symptoms fade and you will truly experience all the positive benefits of eating right.

Whether you are experiencing immediate results or going through a brief detox, these are all signs that your body is responding very well to all the high nutrient foods you are putting into your body.

Below is a recap of what I want you to be doing at the end of week 1:

• You are eating a salad a day – experiment and make it work for you.
• You are eating fruit every morning.
• You are adding (non-starchy) vegetables to your lifestyle, at your own pace – both steamed green vegetables as well as vegetables with healthy dips.
• You are finding easy ways to add beans to your eating.
• You are eating 1-2 ounces of nuts or seeds a day.

Your Action Plan: Take the time to honor exactly where you are in this process. Make every bite count and know that no matter how you feel right now, good or bad, your body is on an incredible journey towards recovery and healing.

Breakfast

• Creamy Fruit and Berry Smoothie
• Orange
• 1⁄4 cup sunflower seeds

Creamy Fruit and Berry Smoothie 

 Serves: 2 — Prep Time: 6 minutes 

Ingredients

1 cup pomegranate juice
1/2 cup unsweetened soy milk or hemp milk
1/2 cup frozen strawberries
1/2 cup frozen blueberries
1/2 cup frozen peaches
1 banana
1 tablespoon ground flax seeds

Directions
Blend all ingredients together in a high powered blender.

Lunch

• Hummus
• Carrot sticks
• Vegetables on sprouted wheat bread with mixed greens, broccoli sprouts and tomato. Add almond butter, cashew butter or avocado
• Pineapple

Hummus

 Serves: 4 — Prep Time: 10 minutes 

Ingredients

1 cup cooked or canned garbanzo beans (low or no salt), reserving liquid
1/4 cup bean liquid or water
1/4 cup raw sesame seeds
1 tablespoon lemon juice
1 tablespoon Mrs. Dash or other no salt seasoning
1 teaspoon horseradish (optional)
1 small clove garlic, chopped

Directions

Blend all ingredients in a high powered blender until creamy smooth. This is a great spread or dip for raw and lightly steamed vegetables. Yields: 1 cup

Dinner

• Mixed baby greens salad
• Dijon Date Dressing/Dip
• Quick and Creamy Vegetable Bean Soup (Save leftover for Day Nine lunch.)
• Melon

Dijon Date Dressing/Dip

 Serves: 2 — Prep Time: 10 minutes 

Ingredients

1/2 cup water
2 tablespoons natural peanut or cashew butter
2 tablespoons balsamic vinegar
1 tablespoon Mrs. Dash or other no salt seasoning
1 tablespoon Dijon mustard
8 dates
2 cloves garlic, minced

Directions

Blend all dressing ingredients in a high powered blender.

Creamy Vegetable Bean Soup

Serves: 8 — Prep Time: 15 minutes 

(There will be leftovers - same it for lunch tomorrow!!)

Ingredients

4 cups prepared tomato soup, no or low sodium
2 cups frozen broccoli florets
2 cups frozen chopped organic spinach
2 cups carrot juice
1 cup onions, chopped
4 cans cannellini beans, no or low salt
3 plum tomatoes, chopped
1 bunch fresh basil, chopped
4 tablespoons Mrs. Dash or other no-salt seasoning
1 teaspoon garlic powder
Italian seasoning, to taste
1/2 cup raw cashew nuts
1/4 cup pine nuts

Directions

1. In soup pot, combine all ingredients, except cashews and pine nuts.
2. Cover and simmer for 30-40 minutes.
3. In high powered blender, blend 1/4 of soup mixture with cashew nuts.
4. Add back to soup pot and stir.

Serve with pine nuts sprinkled on top.

28 Day Diet Challenge - Day 7

(Sponsored by Whole Foods Market)

The core concept behind this diet is the equation, H = N/C or Health = Nutrients divided by Calories. The idea to eat foods that give you the most nutrients on a per calorie basis or said another way: MAKE EVERY BITE COUNT. When you make every bite count, achieving superior health and your ideal weight will happen naturally.

Breakfast

• Whole-grain bagel with trans-fat-free “buttery” spread (Healthy Choice)
• Melon

Lunch

• Mixed greens, avocado and tomatoes with low-fat, low-salt dressing
• Tofu Chili
• Banana

Tofu Chili 

Serves: 4 — Prep Time: 10 minutes 

Ingredients

3 cups cooked brown rice, optional
1 pound extra firm tofu, crumbled  (If frozen, thawed and squeezed dry)
1 medium green pepper, coarsely chopped
1/2 medium onion, coarsely chopped
2 cloves garlic, minced
1 28-ounce can chopped tomatoes, no salt
2 tablespoons chili powder, or more to taste
1/2 15-ounce can kidney beans (low or no salt), drained
1/2 15-ounce can pinto beans (low or no salt), drained

Directions

1. If using rice, cook according to package directions.
2. In a large pan, combine all ingredients except rice, and simmer for 30 minutes, or until all liquid is absorbed.

Serve over brown rice.
If desired, this may be made in a crock pot. crumble frozen, thawed tofu into a large pan. turn heat to med/high and add peppers, onions, and garlic. cook until tender. pour into a crock pot along with remaining ingredients. cover and cook on low for 6-8 hours or on high for 3-4 hours.

Dinner

• Artichokes with Dipping Sauce
• Roasted Vegetable Salad
• Blueberries and strawberries
• Macadamia Cream (optional)

Artichokes with Dipping Sauce 

 Serves: 6 — Prep Time: 15 minutes 

Ingredients
1/2 15-oz can garbanzo beans, no salt, drained
6 large artichokes
2 teaspoons fresh lemon juice
4 medium cloves garlic

Dipping Sauce (Yields 1 cup)

1/2 cup soft tofu
1/2 cup low-salt, Olive oil mayonnaise
2 1/2 tablespoons date sugar
1 tablespoon toasted sesame oil
1 tablespoon vegan Worcestershire sauce
1 tablespoon lemon juice
2 teaspoons Mrs. Dash or other no-salt seasoning

Directions

1. Cut about an inch off the top of each artichoke.
2. Pour an inch of water, fresh lemon juice, and garlic into a steamer pot.
3. Place artichokes into steamer basket. Cover and steam for about 40 minutes until inside leaves can be pulled out easily.
4. While artichokes are steaming, make the sauce by blending dipping sauce ingredients together until smooth and creamy. Remove to a dipping bowl.
5. Drain steamed artichokes upside down on a paper towel.
6. Peel off artichokes, leaf by leaf, dipping the tip (the part that was attached to the heart of the choke) into the sauce. The soft undersides of the leaves can be eaten as well as the artichoke heart.

Steak and Roasted Vegetable Salad

 Serves: 4 — Prep Time: 35 minutes 

Ingredients 

1 pound London Broil (Flank Steak)
1 tablespoon olive oil
1 medium zucchini, cut diagonally into 1 inch pieces
1 medium fennel, cut into 1 inch wedges
1 large red pepper, cut into 1 inch strips
1 medium red onion, cut into 1 inch wedges
16 medium shiitake mushrooms, stems removed
2 large cloves garlic, minced
1 teaspoon dried crushed rosemary
1/8 teaspoon black pepper
12 cups mixed salad greens

Ingredients - Viniagrette

1 tablespoon olive oil (or less)
3 tablespoons roasted garlic rice vinegar
2 tablespoons balsamic vinegar
2 tablespoons 100% grape fruit spread
2 cloves garlic, pressed
1/2 teaspoon dried oregano
1/4 teaspoon dried basil
1/4 teaspoon onion powder


Directions

1. Preheat oven to 400 degrees.
2. Lightly coat a large baking pan with olive oil using a paper towel moistened with olive oil. Place vegetables in pan.
3. In a small bowl combine vinegar, minced garlic, rosemary, and black pepper and toss with vegetables. Roast in oven for 18-20 minutes until tender, stirring once.
4. Blend all vinaigrette ingredients together in a blender, or, if using the fruit spread, you can use a wire whisk to mix thoroughly.
5. Heat a large nonstick skillet over medium heat until hot.
6. Arrange roasted vegetables over salad greens.
7. Cook steak until desired tenderness and serve over veggies! 

Macadamia Cream

 Serves: 8 — Prep Time: 5 minutes 

Ingredients

1 1/3 cups macadamia nuts
1 cup unsweetened soy milk
2/3 cup dates, pitted

Directions

1. Blend nuts, soy milk, and dates together in a high powered blender.
2. Serve over strawberries, other berries or fruit. May also be used as a topping on a fruit sorbet or fruit compote.

Have a great day!

28 Day Diet Challenge - Day 6

(Sponsored by Whole Foods Market)

Eat Nuts and Seeds Everyday!
High fat plant foods are high in the essential fatty acids that your body needs. Keep lots of raw nuts, seeds, flaxseed and avocados on hand. Nuts and seeds are one of nature’s ideal foods and are the best way for us to get our healthy fats. They can satisfy hunger better than oils because they are rich in critical nutrients and fibers and have one-quarter the calories of an equal amount of oil.
Fats from avocado and raw nuts and seeds are rich in antioxidants and phytonutrients that offer unique health benefits:

• Lowers cholesterol
• Reduces risk of heart attack
• Protects against heart disease, cancer and diabetes

Your Action Plan: Even though raw nuts are seeds are a health food, they should still be eaten in limited quantity. If you are trying to lose weight, do not exceed one (for women) or two (for men) ounce of raw nuts and seeds daily. (Nuts and seeds are about 175 calories per ounce.)

Breakfast

• Scrambled Eggs with Spinach and Tomatoes
• Pomegranate juice

Scrambled Eggs with Spinach & Tomatoes

 Serves: 1 — Prep Time: 5 minutes 

Ingredients

2 eggs
2 tablespoons unsweetened soy milk or hemp milk
1 1/2 teaspoons Spike no salt seasoning
Olive oil (Less than 1 teaspoon)/Cooking Spray (less than 1 second)
1 cup organic baby spinach
1/4 cup halved cherry tomato

Directions

1. Using a fork or wire whisk, scramble eggs, soy milk, and seasoning together.
2. Using a paper towel moistened with olive oil, lightly coat skillet. Pour egg mixture into warm skillet and add spinach and cherry tomatoes. Mix together over medium heat until eggs are done and spinach is wilted.

Lunch

• Speedy Vegetable Wrap
• 1⁄4 cup raw cashew nuts
• Tropical Fruit Salad*

Veggie Wrap 

Serves: 2 — Prep Time: 12 minutes 

Ingredients

2 whole wheat tortillas or whole wheat pitas
1 tablespoon fat free dressing, divided for1/2 tablespoon per wrap)
2 cups slaw mix
1 large tomato, diced
2 slices soy cheese or fat-free cheese, shredded

Directions

1. Spread fat free dressing over tortillas. Add broccoli slaw mix, tomatoes, and soy cheese.
2. Place in toaster oven or microwave just long enough to melt the cheese.
3. Roll up tortillas enclosing filling. If making pitas, stuff with dressing, vegetable, and cheese and serve without heating.

Tropical Fruit Salad

Serves: 4 — Prep Time: 20 minutes 

Ingredients 

1 Kiwi, sliced
2 cups cubed pineapple
1 cup cubed mango
1 cup cubed papaya
2 oranges, peeled and sliced
1 banana, sliced
2 tablespoons unsweetened shredded coconut
Shredded romaine lettuce, optional

Directions
Toss fruit together. Add coconut and serve on top of lettuce, if desired.



Dinner

• Raw vegetables (broccoli, carrots, celery, red pepper)
• Garbanzo Guacamole
• Tuscan Pasta with Tomatoes and Arugula
• Frozen Banana Fluff

Note: If desired, freeze tofu for Tofu Chili for dinner on Day Seven.

Garbanzo Guacamole

 Serves: 2 — Prep Time: 20 minutes 

Ingredients

1/2 15-oz can garbanzo beans, no salt, drained
1 clove garlic, halved
1 tablespoon lemon juice
1 avocado, peeled and cubed
1 1/2 fresh green chili peppers, minced
1 cup chopped tomato
3/4 cup chopped green onions
Assorted raw vegetables, cut up

Directions

1. In food processor, puree beans and garlic with lemon juice.
2. Add avocado and chili peppers, pulsing until mixture is chunky.
3. Remove to bowl and stir in tomato, green onions, and liquid aminos.
4. Serve with raw vegetables.

Tuscan Pasta with Tomatoes and Arugula 

Serves: 4 — Prep Time: 15 minutes 

Ingredients

1 pound whole wheat fettuccine
1/4 teaspoon crushed red pepper
4 cloves garlic, thinly sliced
2 cups halved yellow cherry tomatoes
2 cups halved red cherry tomatoes
3 tablespoons lemon juice
10 ounces arugula

Directions

1. Cook pasta according to package directions. Drain and retain 1 cup cooking liquid.
2. Meanwhile, heat water in a large nonstick skillet over medium heat. (Add a little cooking spray as needed – less than 1 second)
3. Add pepper and garlic to skillet; cook 1 minute or until garlic is fragrant.
4. Add tomatoes, cook 1 minute or just until heated, stirring gently.
5. Remove skillet from heat, stir in lemon juice.
6. Combine hot pasta, arugula and warm tomato mixture in a large bowl, tossing to coat. If needed, add some of the cooking liquid from pasta to moisten.

Frozen Banana Fluff 

 Serves: 2 — Prep Time: 5 minutes 

Ingredients

1/4 cup soy milk or fat free milk
2 ripe bananas, frozen
Dash of vanilla extract
2 tablespoons ground flax seeds (optional)

Directions

1. Place the soy or hemp milk in the food processor, with the S blade in place (or use a high powered blender).
2. Turn the machine on and drop in small slices of the frozen bananas, one by one. Add vanilla and combine until smooth and creamy.
3. Sprinkle ground flaxseeds on top, if desired.

*Freeze ripe bananas at least 24 hrs in advance. To freeze bananas, peel, cut in thirds and wrap tightly in plastic wrap 

28 Day Diet Challenge - Day 5

(Sponsored by Whole Foods Market)

Let them eat kale!

In the world of greens, kale is king! On a nutrient density scale of 0 to 1000, kale scores 1000. That means kale gives you the most nutrients on a per calorie basis, more than any other food. Kale is rarely eaten raw – you can certainly cut off the tips of kale and pour hot soup over it to give your soup a nice crunchy texture.

Below is a list of Top 10 Raw and Cooked Greens – these foods pack the body with the nutrients it needs to be lean, fit and vibrantly healthy:

No.	Food Item	ANDI Score
1.	Kale (cooked)	1000
2.	Mustard, Turnip, Collard Greens (cooked)	1000
3.	Watercress (raw)	1000
4.	Bok Choy/Baby Bok choy (cooked)	824
5.	Spinach (raw)	739
6.	Broccoli Rabe (cooked)	715
7.	Chinese or Napa Cabbage (cooked)	704
8.	Brussels Sprouts (raw)	672
9.	Swiss Chard (cooked)	670
10.	Arugula (raw)	559
11.	Cabbage	481

Your Action Plan: Try kale or any of the greens in the list above that you have never tried. For you to experience the greatest health and weight loss benefits, nutrient-dense greens (such as one provided in the list) have to be an essential part of your eating.

Breakfast

• Blueberry Orange Smoothie*

Blueberry Orange Smoothie

 Serves: 2 — Prep Time: 5 minutes 

Ingredients

3 dates, pitted
2 oranges, peeled
1 banana
1 cup frozen blueberries
1 tablespoon ground flax seeds

Directions
Blend all ingredients together in a high powered blender until smooth and creamy.

Lunch

• Raw vegetables (carrots, cucumber, red pepper)
• Bottled low-fat, low-salt dressing
• Tomato Bean Barley Soup* (leftover from Day Four dinner) or low-salt canned soup of your choice
• Pear

Tomato Bean Barley Soup 

 Hopefully you took my advice and saved some from Day 4’s dinner :)

If not:

Ingredients

7 cups vegetable broth (low sodium)
1 cup water
1 cup dried barley
1 tablespoon water
1 cup chopped onions
1/2 cup chopped organic celery
3 medium carrots, chopped
6 cloves garlic, chopped
1 14 1/2-ounce can chopped tomatoes (no or low salt)
1 15-ounce can kidney beans (no or low sodium), drained
1/4 teaspoon crushed red pepper flakes
8 packed cups organic baby spinach
1/4 teaspoon black pepper

Directions

1. In a large soup pot, bring vegetable broth, water, and barley to a boil.
2. Reduce heat, cover and simmer for 20 minutes or until barley is tender.
3. Meanwhile, heat oil and 1 tablespoon water in a pan. Add onions, celery, carrots, garlic, tomatoes, beans, and red pepper flakes. Cover and simmer over low heat for 15 minutes or until vegetables are tender.
4. Add vegetable/bean mixture to barley pot, stir in spinach and pepper and simmer an additional 5 minutes or until spinach is wilted.

Dinner

• Balsamic Mixed Greens with Chopped Apples
• Spaghetti Squash Primavera
• Baked Potato Fries
• California Creamed Kale (Easier Alternative: Lemon Zest Spinach*)
• Peach Freeze or fresh fruit

Note: Freeze bananas for Frozen Banana Fluff for dinner on Day Six. Peel and freeze bananas in a plastic bag. (This is a good way to make sure ripe bananas don’t go to waste.)

Mixed Greens with Chopped Apples & Balsamic

 Serves: 2 — Prep Time: 15 minutes

Use the Balsamic from Day 4, make this quick version or use low-fat, low-salt bottled dressing.

Ingredients

4 tablespoons balsamic vinegar
2 tablespoons fig preserves
1 tablespoons olive oil (or less)

Ingredients – SALAD

1 head (about 6 cups) romaine lettuce, torn in bite-sized pieces
4 ounces or 4 cups baby salad mix
2 apples, chopped
1/2 cup fresh raspberries (optional)

Directions

1. Whisk all dressing ingredients together using a fork or wire whisk.
2. Mix greens, add fruit, and then toss with dressing.

Spaghetti Squash Primavera

 Serves: 4 — Prep Time: 20 minutes 

Ingredients

1 medium spaghetti squash
1 1/2 carrots, diagonally sliced
1/2 cup organic celery, diagonally sliced
3 cloves garlic, minced
1 1/2 cups shredded cabbage
1 small zucchini, chopped into small pieces
1 16-ounce can pinto beans, no or low salt, drained
1 14-ounce chopped tomatoes, no salt, drained
1/3 cup apple juice
1 teaspoon dried thyme
1 teaspoon dried parsley
1/2 teaspoon garlic powder
1 cup pasta sauce, no or low salt
1 head romaine lettuce leaves (optional)

Directions

1. Preheat oven to 350 degrees.
2. Slice spaghetti squash in half lengthwise; remove seeds. Place both halves upside down on a baking sheet. Bake for 45 minutes.
3. Meanwhile, cook carrots and celery in 2 tablespoons of water in a covered pan over medium heat for 10 minutes, stirring occasionally. /li>
4. Add a little more water if needed. Add garlic, cabbage, and zucchini and cook, covered, for another 10 minutes. Stir in remaining ingredients, except for pasta sauce. Cover and simmer for 10 minutes or until carrots are tender.
5. When squash is done remove from oven and, using a fork, scrape spaghetti-like strands from squash into a bowl. Add pasta sauce and combine by mixing thoroughly.
6. Mix the vegetables, beans & herbs with the squash/pasta sauce mixture and serve on a bed of shredded romaine lettuce, if desired, or place back in the hollowed out squash bowls.

Baked Potato Fries

 Serves: 4 — Prep Time: 15 minutes 

Ingredients

2 pounds Yukon Gold potatoes or sweet potatoes
4 cloves fresh garlic, pressed or 2 tsp garlic powder
Cooking Spray
2 teaspoons onion powder
No salt herb seasoning

Directions

1. Preheat oven to 350 degrees.
2. Peel potatoes if not organic and cut into strips.
3. Mix remaining ingredients and toss with potatoes. Optional: add a little cooking spray (less than 1 second).
4. Bake for 30 to 45 minutes or until lightly golden and tender.

Creamed Kale

 Serves: 4 — Prep Time: 10 minutes 

Ingredients

2 bunches kale, leaves removed from tough stems and chopped
1 cup raw almonds
1 cup unsweetened soy milk
4 tablespoons dried onion flakes
1 tablespoon Mrs. Dash or other no-salt seasoning (optional)

**Sauce may be used with broccoli, spinach, or other steamed vegetables.

Directions

1. Place kale in a large steamer pot. Steam 10-20 minutes until soft.
2. Meanwhile, place remaining ingredients in a high-powered blender and blend until smooth.
3. Place kale in colander and press with a clean dish towel to remove some of the excess water. In a bowl, coarsely chop and mix kale with the “cream sauce”.

Peach Freeze 

 Serves: 2 — Prep Time: 8 minutes 

Ingredients

1 ripe banana, frozen
3 peaches, pitted
4 dates, pitted
1/4 cup unsweetened vanilla soy milk 
1 teaspoon vanilla
1/8 teaspoon cinnamon

Directions

1. Cut up the banana and fruit.
2. Mix all ingredients together in a high powered blender.

28 Day Diet Challenge - Day 4

(Sponsored by Whole Foods Market)

Have beans everyday!

Beans or legumes are among the world’s most perfect foods. High in iron, B vitamins and fiber, they stabilize blood sugar, blunt your desire for sweets and prevent mid-afternoon food cravings. Dried beans are your most economical, high nutrient food. Some of the key benefits of beans include:

• Protects against heart disease, diabetes and colon cancer
• Associated with enhancing longevity
• Reduces sugar cravings
• Rich in fiber; feel full longer
• Very economical

Your Action Plan: Easiest way to add beans is to open a can of unsalted beans and add them to a salad, or use a low-sodium canned soups that is made with plenty of beans. Or, you can cook dried beans in water and some seasonings and cook them on a low flame for an hour to make soft. The easiest way to make beans is to just add the dried beans directly to a soup. If you have trouble digesting beans, chew them well and start with smaller beans such as lentils, mung beans and peas. Adding fennel or cumin also can help prevent gas.

Breakfast

• Whole-grain cereal with soy milk or skim milk
• Blueberries

 

Lunch

• Tasty Hummus (leftover from Day Two dinner) on whole-grain bread
• Balsamic Vinaigrette (Save leftover for dinner salad)
• Tossed green salad
• Apple

Hummus 

 Serves: 4 — Prep Time: 10 minutes 

Ingredients

1 cup cooked or canned garbanzo beans (low or no salt), reserving liquid
1/4 cup bean liquid or water
1/4 cup raw sesame seeds
1 tablespoon lemon juice
1 tablespoon Mrs. Dash or other no salt seasoning
1 teaspoon horseradish (optional)
1 small clove garlic, chopped


Directions

Blend all ingredients in a high powered blender until creamy smooth. This is a great spread or dip for raw and lightly steamed vegetables. Yields: 1 cup.

Balsamic Vinaigrette

 Serves: 5 — Prep Time: 8 minutes 

Ingredients

1/2 cup water
6 tablespoons roasted garlic rice vinegar
4 tablespoons balsamic vinegar
1 tablespoon of olive oil (or less)
4 tablespoons 100% grape fruit spread or raisins
4 cloves garlic, pressed
1 teaspoon dried oregano
1/2 teaspoon dried basil
1/2 teaspoon onion powder

Directions 

Blend all ingredients together in a high powered blender. Yields: 1 1/3 cups.

**A low fat, low salt bottled balsamic vinaigrette may also be used. Store leftover dressing in the refrigerator for up to one week.

Dinner

• Romaine, Spinach, Watercress Salad with Fruit and Nuts*
• Tomato Bean Barley Soup* (Save leftover for Day Five lunch)
• Fresh fruit

Romaine, Spinach, Watercress Salad with Fruit and Nuts

 Serves: 2 — Prep Time: 20 minutes

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 pear, grated
4 tablespoons chopped walnuts
1/4 cup raisins or currents (optional)

1. Blend all vinaigrette ingredients together in a high powered blender.
2. Combine salad ingredients. Toss salad with light amount of vinaigrette.

Tomato Bean Barley Soup 

 Serves: 6 — Prep Time: 30 minutes
(You'll have some leftover for lunch tomorrow!)

Ingredients

7 cups low-sodium vegetable broth
1 cup water
1 cup dried barley
1 tablespoon water
1 cup chopped onions
1/2 cup chopped organic celery
3 medium carrots, chopped
6 cloves garlic, chopped
1 14 1/2-ounce can no-salt or low-salt chopped tomatoes
1 15-ounce can no-salt or low-salt kidney beans, drained
1/4 teaspoon crushed red pepper flakes
8 packed cups baby spinach
1/4 teaspoon black pepper

Directions

1. In a large soup pot, bring vegetable broth, water, and barley to a boil.
2. Reduce heat, cover and simmer for 20 minutes or until barley is tender.
3. Meanwhile, heat oil and 1 tablespoon water in a pan. Add onions, celery, carrots, garlic, tomatoes, beans, and red pepper flakes. Cover and simmer over low heat for 15 minutes or until vegetables are tender.
4. Add vegetable/bean mixture to barley pot, stir in spinach and pepper and simmer an additional 5 minutes or until spinach is wilted.

Save the leftover for lunch tomorrow!

 

28 Day Diet Challenge - Day 3

(Sponsored by Whole Foods Market)

Eat More Veggies!

While leafy greens should be the foundation of your eating, colorful vegetables offer great protection against cancer. Some of the best vegetables are: eggplant, mushrooms, tomatoes, peppers, onions and garlic.

Vegetables are also an important addition to achieve optimal health. Certain nutrients are better absorbed via cooked vegetables, such as carrots and tomatoes. Also, cooking enables us to have more variety and percentage of vegetables in our menus, including benefits found in onions and garlic.

Your Action Plan: Increase the amount of vegetables you eat, in addition to your daily salad:

• Have plenty of raw vegetables with healthy home-made or store-bought salad dressings or dips (e.g. hummus, salsa, etc.), before lunch and dinner.
• Easy way to add vegetables: Add frozen vegetables (e.g. spinach) to any low-sodium store bought soup.
• Have a steamed green vegetable at dinner and add variety with non-green vegetable options: eggplant, peppers, onions and mushrooms.

Breakfast

·  Grapefruit

·  Whole-grain toast with 100% fruit spread and/or nut butter

Lunch

• Orange Sesame Tossed Salad*
• Fast Black Bean Soup*
• Kiwi

Orange Sesame Tossed Salad

 Serves: 4 — Prep Time: 15 minutes

Ingredients

3 tablespoons sesame seeds, toasted and divided
12 raw almonds 
1/2 cup orange juice
2 tablespoons Balsamic vinegar
2 oranges, peeled and diced (or 1 jar unsweetened mandarin orange slices)
2 heads (12 cups) romaine lettuce, torn in bite-sized pieces

Directions

1. In a high powered blender, blend 2 tablespoons sesame seeds, cashews, orange juice, and vinegar until creamy and smooth. Add additional orange juice to thin if necessary.
2. Combine diced oranges with romaine lettuce and toss with dressing.
3. Sprinkle the remaining sesame seeds on top.

*Lightly toast the sesame seeds in a pan over medium heat for 3 minutes, shaking the pan frequently.

Black Bean Soup

Serves: 4 — Prep Time: 15 minutes

Ingredients

2 15-ounce cans black beans, no or low salt
2 cups frozen mixed vegetables
2 cups frozen corn
2 cups frozen chopped broccoli florets
2 cups carrot juice
1 cup water
1/4 cup chopped cilantro 
1/8 teaspoon chili powder, or to taste
1 cup chopped fresh tomatoes
1 avocado, chopped or mashed 
1/2 cup chopped green onions 

Directions

1. Combine black beans, mixed vegetables, corn, broccoli, carrot juice, water, soup, cilantro, and chili powder in a soup pot. Bring to a boil and simmer on low for 30 minutes. Stir in fresh tomatoes and heat through.
2. Serve topped with avocado and green onion.

Dinner

• Hot Pepper Salsa
• Baked Garlic Pita Chips
• Simple Bean Burgers
• Sunshine Slaw
• Very Berry Ice Cream* (Easier Alternative—Sliced watermelon)

Hot Pepper Salsa 

Serves: 10 — Prep Time: 25 minutes

Ingredients
3 large plum tomatoes, cut in fourths
1 medium onion, cut in fourths
4 cloves garlic, cut in half
1 14-ounce can whole or diced tomatoes
1 red pepper
1/2 cup fresh cilantro
2 tablespoons red wine vinegar
hot pepper sauce, to taste

Directions

1. Roast tomatoes, red pepper, onions and garlic in a 400 degree oven for 10 minutes.
2. Remove from oven and place in a food processor. Add rest of ingredients and pulse to chop until desired consistency.

Yields: approx. 2 1/2 cups

Baked Garlic Pita Chips 

 

Serves: 4 — Prep Time: 8 minutes

Ingredients
2 whole wheat pitas
Olive oil cooking spray (optional)
Garlic powder

Directions

1. Preheat oven to 375 degrees.
2. Split each pita in half horizontally. Spray pita halves lightly with cooking spray (spray less than 1 second), if desired, and sprinkle with garlic powder.
3. Cut each half in half and then into four sections to form triangles
4. Place on baking sheet and bake for 8 minutes or until lightly browned and crispy.

Serve with salsa or hummus.

Vegetarian Bean Burgers 

 

Serves: 4 — Prep Time: 10 minutes

Ingredients

Olive oil cooking spray
1/4 cup sunflower seeds
2 cups canned red or pink beans, low or no salt, drained
1/2 cup minced onion
2 tablespoons low-sodium ketchup
1 tablespoon oats
1/2 teaspoon chili powder

Directions

1. Preheat oven to 350 degrees.
2. Chop the sunflower seeds in a food processor or hand chopper.
3. Mash the beans with a potato masher or food processor and mix with sunflower seed meal.
4. Mix in the remaining ingredients and form into six patties.
5. Lightly oil baking sheet with a little cooking spray (less than 1 second) on a paper towel. Place patties on the pan and bake for 25 minutes.
6. Remove from the oven and let cool, about 10 minutes, until you can pick up each patty and compress it firmly in your hands to re-form the burger.
7. Turn patties over and bake another 10 minutes.

Sunshine Slaw

Serves: 4 — Prep Time: 8 minutes

Ingredients

4 carrots, grated
1 1/2 apples, peeled and chopped
1 teaspoon fresh lemon juice
1/3 cup raisins
1/3 cup slivered or sliced almonds
1/3 cup low salt, olive oil mayonnaise

Directions

1. Toss carrots and apples with lemon juice. Add raisins and almonds.
2. Mix in low salt mayonnais.

Very Berry Sorbet

Serves: 3 — Prep Time: 2 minutes

Ingredients
1/2 package frozen organic peaches
1/2 package frozen organic mixed berries
1 cup apple juice
1 banana

Directions
Blend all ingredients in a high powered blender until smooth and creamy.