Finally, the beginning of summer!  With so many fruits and vegetables in season now, it's a great time to add more of these health promoting foods to your diet.  The more colors of the rainbow that you eat, the more antioxidants, vitamins, minerals and phytochemicals you're fueling your body with--your immune system will be turbo-charged!!

There are so many different dishes you can make with these foods--because we have hundreds of fruits and vegetables to choose from, we can make such a huge variety of dishes--stir-frys, salads, stews, casseroles, grilled vegetables, loaded baked potatoes, pasta primavera, pizza, burritos, tacos, wraps....the list just is endless.

People think because this is a plant-based diet, the only food we eat is salad---there is nothing farther from the truth!  There are so many recipes available on-line, on pinterest, and on this  website alone, you wouldn't have to eat the same meal twice in a month or two months, or three months for that matter.  You are NOT limited in the dishes you can make.

So, if this way of eating is of interest to you, or you just want to get more fruits and vegetables into you and your family's diet, check out my 30 Day Challenge listed below--there are so many different, simple, delicious recipes to try.  

Now is the time to start, not tomorrow, or next Monday, or the first of the month--there is no better time than right now. Try some of the recipes I have listed, or just type in pinterest--whole food plant based diet--you will be over-whelmed with choices!

Need help getting started?  Drop me a line--I can help you meet your goals, whatever they may be.




​

Let food be thy medicine and medicine be thy food is a great quote from Hippocrates.  This brilliant "father of medicine" was well ahead of his time.  This Greek physician was born in 460 BC--he became a physician that educated and "treated" his patients with the right food.  Way back then, Hippocrates stated, "Just as food causes chronic disease it can be the most powerful cure". 

This philosophy continues to hold true today.  When we flood our body with vegetables, fruits, whole grains and legumes, we nourish all our cells in our body allowing our body to PREVENT disease from starting, STOP the progression of any disease that may have started, and most times, REVERSE disease!  Our immune system becomes the MOST POWERFUL fighting machine--hundreds of times stronger than ANY medication on the market.  Many people just do not realize how powerful our body can be in fighting off chronic diseases--heart disease, type 2 diabetes, high blood pressure, arthritis, GI issues, high cholesterol, etc., etc., etc.  

Let's push off our plates the foods that are causing diseases to start and take hold, and instead, FILL our plates with all kinds of vegetables, greens, fruits, beans, rice, potatoes--any and ALL foods found in the PLANT kingdom.  These are the foods that FUEL our body, give ammunition to our immune system, feed our gut bacteria, (science now realizes just how IMPORTANT our gut health is to our health), and keep us running like a well oiled machine!

This way of eating is absolutely accessible to each and everyone of us.  Each time we choose to eat, we choose what food we will be putting in our mouth--food that will STRENGTHEN our body, or food that will WEAKEN our body.  

It is AFFORDABLE to do this--potatoes, rice, beans, vegetables that are in season are all VERY AFFORDABLE!  The secret is learning how to make delicious, healthy meals using these ingredients--it is very easy to do!

If this is something you've been thinking about or would like to try eating this way but are just not sure HOW to go about this, please drop me a line....I can help you fill your plates with nutritious, delicious, health-promoting, disease-fighting foods!

When we give our body what it needs, our body will heal itself........

A study was recently published in JAMA, (Journal of the American Medical Association--a doctor's bible) which was titled, "The State of U.S. Health, 1990-2010".  This study compiled data on MILLIONS of Americans and here's what was found:

• Our biggest risk factor for disease, disability, and death is our diet. What we eat in America is more dangerous to our health than anything else.
• Our second, third, and four biggest enemies are tobacco smoking, high body mass index (excess weight), and high blood pressure.
• We are living a little longer in 2010 compared to 1990, but we are “not necessarily in good health,” wrote lead author Christopher Murray, MD, of the University of Washington, who worked with a team of more than 120 scientists from leading research universities nationwide. The number of healthy years that an individual in America loses to disability increased from 9.4 years to 10.1 years. “Morbidity and chronic disability now account for nearly half of the health burden in the United States.”
• Diseases and injuries with the largest number of years of life lost due to early death are ischemic heart disease (clogged arteries), lung cancer, stroke, chronic obstructive pulmonary disease (COPD), and road injuries.
• In many counties in the United States, life expectancy showed no improvement over the past two decades, particularly for women. In parts of the rural South and Appalachia, life expectancies are lower than Bangladesh for males and Algeria for females.
• America is not keeping pace with other wealthy nations. “The United States spends the most per capita on health care across all countries, lacks universal health coverage, and lags behind other high-income countries for life expectancy and many other health outcome measures,” summarized the report, published in the Journal of the American Medical Association (JAMA) and Population Health Metrics.
• Among 34 countries worldwide that were studied, the United States ranks 27th in life expectancy.

The good news is, we can STOP these risk factors this study is telling us about.  As stated above, 'What we eat in America is more dangerous to our health than anything else'.  This can be CONTROLLED!  

The BEAUTY of this is, we ALL can take our HEALTH back by eating health-promoting foods, and I'm not just talking about lettuce!!

Check out my 30 day meal plan below and look at the foods I'm talking about:  soups, stews, burritos, stir-frys, hashbrowns, burgers, etc.

NOW is the time to take back control of your health.  Believe me, without your health, you have absolutely nothing......

Week 4--Already!!  

Well, here we are--the last week of the 30 Day Challenge.  I hope you have found some new favorite dishes and continue to make them for you and your family.   I am posting recipes for this week, but again, if you found new dishes you really enjoy, please continue to make them.  However, give new recipes a try--you don't know if you like something until you try it!

So, here's Week 4-- hope this doesn't mean that you will be "ending" this lifestyle--I truly hope that you will continue on this journey for better health.

DAY 1 MEAL PLAN:
BREAKFAST:  Smoothie bowl

LUNCH:  Quinoa Salad and Fruit of choice for dessert

• 1 1/2 cups cooked quinoa
• 1 1/2 cups frozen corn, thawed
• 2 avocados
• 1 cup cherry tomatoes
• 1/2 red onion, diced
• 1/4 cup of cilantro, chopped
• 1 lime, zested and juiced
• sea salt to taste (optional)

Combine everything in a large bowl and mix well.

DINNER:  Pizza

• Joseph's wrap (or other whole grain wrap)
• Vegetables: Squash, zucchini, mushrooms, onions, peppers, etc.
• Spinach/basil leaves
• Vegetable broth
• Balsamic vinegar
• Red sauce or Hummus
• Pine nuts (optional)

Mix veg broth and balsamic vinegar in a bowl.  Toss squash, zucchini, mushrooms, peppers, etc., in the marinade.  Grill vegetables.  Place wraps on a cookie sheet lined with parchment paper.  Spread red sauce or hummus on the wraps.  Layer the grilled vegetables on top of the sauce.  Place spinach/basil leaves on top of the grilled vegetables.  Sprinkle with pine nuts if using.  Place in a 375 degree oven for about 15 minutes.  Wraps should be crispy and edges a golden brown.

DAY 2 MEAL PLAN:
BREAKFAST:  Tofu Scramble

• 2 medium red peppers
• 1 lg sweet onion
• 1 tsp Italian seasoning
• 2 cloves garlic, minced
• 1 14 oz pkg of organic firm tofu
• Freshly ground pepper
• 3 Tbs nutritional yeast
• 3/4 tsp garlic powder
• 1/3 cup water

Drain and crumble the tofu and place in a blender or food processor with nutritional yeast, garlic powder, pepper and water.  Don't blend this until the peppers and onions have cooked for at least 5 minutes.  Blend until smooth and creamy.

In a 12 inch skillet, saute onions and peppers over med/high heat.  Cook about 10 minutes.  When they start to brown, reduce heat to low/medium.  Add minced garlic and Italian seasoning.  Stir constantly for three minutes while browning continues.  Spread evenly in the pan and pour the tofu mixture over the onions and peppers and spread evenly.  Cook without stirring for 10 minutes.  Cut into pie shapes and flip each piece to cook for another 10 minutes.

LUNCH:  Mexican Rice and Beans (Recipe below)

​DINNER:  Veggie Burgers and Salad (Recipe below)

DAY 3 MEAL PLAN:
BREAKFAST:  Berry Oatmeal

LUNCH:  Peppered Kale and Potatoes 

• 2 cups potatoes, chunked
• 1 onion, chopped
• 2 cloves garlic, minced
• 2 portobello mushrooms, coarsely chopped
• 4 cups packed, coarsely chopped kale
• 1 Tbs soy sauce
• 1 tsp chili paste
• freshly ground black pepper to taste

Place the potatoes in water and cover, bring to a boil.  Reduce heat and cook until fairly tender, about 8 to 10 minutes.  Drain and set aside.
Meanwhile, place the onion, garlic, mushrooms in a large pan.  Do not add any liquid--dry fry over medium  heat, stirring frequently for about 5-6 minutes, until onions and mushrooms are fairly tender.  Add the kale and stir gently to combine.  Continue to cook, stirring frequently for about 2 minutes, then add potatoes.  Cook for about 5 minutes, then add soy sauce, chili paste and pepper.  Cook an additional 5 minutes, until kale and potatoes are somewhat browned.  

DINNER:  Burrito Bowl (recipe below--omit oil, for the corn, use frozen)

DAY 4 MEAL PLAN:
BREAKFAST:  Sweet Potato Pudding

LUNCH:  Chickpea Mash and Soup

DINNER:  Loaded Baked Potatoes and Garden Salad

DAY 5 MEAL PLAN
BREAKFAST:  Granola Fruit Cereal

LUNCH:  Taco Salad

DINNER:  Black Bean and Sweet Potato Tacos​ (recipe below)  

DAY 5 MEAL PLAN:
BREAKFAST:  Hashbrowns

LUNCH:  Leftovers

​DINNER:  Pesto Penne (recipe below)

DAY 6 MEAL PLAN:
BREAKFAST:  Potato scramble

LUNCH:  Quinoa Salad

• 2 cups cooked quinoa
• 1 15 oz can garbanzo beans
• 2 small cucumbers, diced
• 2 small tomatoes, diced
• 1/4 cup parsley, chopped

Lemon Pepper Cashew Cream

• 1/2 cup cashews
• 1/2 cup water
• Juice 1/2 lemon
• 1/4 tsp salt and pepper
• Dash cayenne
• Dash onion powder and garlic powder

Blend sauce ingredients in a blender. Combine salad ingredients in a bowl.  Top with cashew cream.

DINNER:  Mexican Rice and Bean Casserole (recipe below)

DAY 7 MEAL PLAN:
​BREAKFAST:  Rainbow Sweet Potato Bowl

• 1 medium sweet potato
• 1/2 tsp cinnamon
• 1 dash cardamom
• 1/2 ripe banana, sliced into rounds
• 2 Tbs pumpkin seeds
• 1/4 cup blueberries
• 1/4 cup strawberries
• 1 Tbs maple syrup

Cook sweet potato, (microwave or if you baked earlier in the week, just reheat).  When done, scoop out the insides into a large bowl.  Add the cinnamon and cardamom and mix well, adjusting the seasonings.  Top with the banana, pumpkin seeds, berries and maple syrup.  Yum!

LUNCH:  FRESCA BEAN SALAD

• 1 15 oz can black beans
• 1 medium carrot
• 1/2 small red onion
• 1 cup cherry tomatoes, halved
• 2 Tbs fresh cilantro, diced
• 1 avocado, diced
• 1/2 lime, juiced
• 1 1/2 Tbs garlic powder
• 1 tsp cumin
• 2 pinches cayenne pepper (optional)

In a large bowl, mix the beans, carrots, onion, tomatoes, cilantro and avocado.  Stir in the lime juice and spices.  Mix well.

DINNER:  Stir-fried noodles with Veggies

• 1/3 low sodium soy sauce
• 1/3 cup vegetable stock
• 1/4 cup date molasses
• 2 tsp fresh ginger, grated
• 2 cloves garlic, minced
• 2 tsp arrowroot powder
• 8 oz brown rice noodles, or, whole wheat noodles
• 1/2 cup yellow onions
• 1 1/2 cup snow pea pods, trimmed
• 1 cup 1 inch pieces asparagus
• 1/2 cup carrots
• 1/2 cup fresh chives, chopped
• pinch black pepper

Combine the soy sauce, vegetable stock, molasses, ginger, garlic and arrowroot powder in a medium saucepan; cook over medium heat until thickened, about 5 minutes.  Cook noodles according to package, drain and keep warm.  Heat a large skillet over high heat.  Add onion; cook and stir 4 minutes, adding water 1-2 Tbs at a time to keep from sticking.  Add pea pods, asparagus and carrots; cook and stir 3 minutes.  Add the Chinese sauce, cook 2 minutes stirring occasionally.  Add noodles and chives, toss to coat.  Cook another minute and season with pepper.

Are you making regular deposits in your nutritional bank account?  What???

Your health should be your #1 priority....just talk with someone that doesn't have their health.  I've been fortunate enough to work in a local medical practice for over 30 years.  As you can imagine, I have come to know our patients very well--including all their health issues, diet and lifestyles, etc.  Because our practice is an Internal Medicine practice, we treat people from 18 years old to 100 years old--and what a variety of people we have!

In that mix of people, we have some patients that are very sick, some that are plagued with chronic diseases such as diabetes, high blood pressure, arthritis, heart disease, etc., and some patients that are in good health. 

My goal is: get as many patients as I can into the category of GOOD HEALTH!  How can I accomplish that?  The only way is through your DIET!  

So, my definition of a healthy person is someone that has normal blood pressure, normal cholesterol levels, normal blood sugar--all normal blood work--no aches, pains, or other complaints, WITHOUT THE USE OF MEDICATION--that means all your levels are normal without taking pills--blood pressure pills, cholesterol lowering pills, or any other medication.  

Now the good news is, most everyone can take back CONTROL OF THEIR HEALTH, get off medications, get rid of aches and pains--ALL WITH FOOD!  This means everyone has access to good health.

Unfortunately, so many people just do not take their "diet" seriously until something "scary" happens--i.e., they suddenly have a heart issue, (very scary--and let me say age doesn't matter), they've been diagnosed with type 2 diabetes or some other chronic disease.  Once something like this happens, then people are willing to make changes in their diet.

However, I would like to change that way of thinking--let's PREVENT the scary event from happening in the first place--it's so much easier to prevent the car from rolling over the cliff than it is to fix the car after it has crashed!  So many people go through unnecessary suffering from ill health when it is absolutely preventable.

Science has repeatedly shown us the health benefits of a whole food plant based diet.  I have had the pleasure of working with so many people of all ages change their diet, regain their health and LOSE WEIGHT all with FOOD!  Feeding our body with nutritionally dense foods--vegetables, fruits, whole grains and legumes--give our immune system ammunition to keep us running strong without chronic diseases.  When we flood our body with all kinds of antioxidants, vitamins, minerals and FIBER, we are able to PREVENT disease from starting.  

After all, it really isn't about how long our life will be, it's really about how our QUALITY of life is.  Of course I want to live a long life, BUT, my ultimate goal is to be extremely HEALTHY well into my 90's and hopefully 100's.  I want to be that person that is still doing yoga, running around with my grandchildren and great-grandchildren without having to take any medications, and, I want to be pain-free!!

Therefore, today, tomorrow and everyday I will make sure I make regular deposits into my NUTRITIONAL BANK ACCOUNT.....and I would like to bring along as many people as I can find to do this with me.

If you are ready and would like to join me but need some help, please drop me a line....I would love the company!!

Just to let everyone know, Week 3 Meal Plan should have  been the most recent blog entry on the site, but it is not.  If you continue to scroll down, it will appear.

I have received so much positive feed back from people that are doing the challenge.  Weight has been lost, medication has been eliminated, and people feel so much better!  I have to say, this comes as no surprise to me because again, I have NEVER seen this lifestyle fail for the people that really follow the guidelines.  

The best part of all this, you never have to be hungry!!!

So, Week 3 is up and ready for all who are progressing.  Again, pick and choose the foods you like--there is no reason to eat foods you don't like.

​Drop me a line and let me know how you are doing!

There are so many different dishes we can make with all this variety of food!  It's just a matter of getting into the kitchen and trying different things.  

Try to eat as many colors as you can in the course of a day.  Remember, the more colors you eat, the more antioxidants, phytochemicals and immunity boosting nutrients you are taking in.  

Following the Meal Plans I have listed will provide you with a variety of vitamins, minerals, and antioxidants--you should be feeling a boost in your energy levels eating all this food.

Tomorrow the Meal Plan for Week 3 will be posted.  I know this feels like a lot of work, but once you get your time management figured out for meal prep, it gets easier and easier.  It will become second nature with repetition.

Any questions or concerns, please drop me a line....also, let me know some of the dishes you have tried and liked.  I love hearing from all of you.

Happy Cooking!

The end of Week 1 is drawing near.  For everyone that is trying the food and putting in the effort, I promise you will be rewarded in the end.  

Week 2 Food Plan is up and ready....go through the recipes, pick and choose the food you would like to try and get as much prep work done as you can....remember, the secret is:  fail to plan, plan to fail.  Always have some kind of really healthy food waiting for you when you are hungry.  Most of the time, the main issue is when trying to follow any kind of "plan", not being prepared is our downfall.  We get home, we are tired and hungry and there is nothing to really fix for dinner, the easiest thing to do is just grab fast food.  

However, when you have rice or potatoes and frozen vegetables at home....Walaaaa!!  Dinner can be on the table in 15 minutes....pour some kind of a dressing or sauce over the top, grab some vegetables for a garden salad and you have a really healthy meal.

I am in Arizona until Wednesday, May 9th.  I am easily able to follow this plan....they have a Sprouts Market out here which is amazing!!!  I am able to get all kinds of veggies, potatoes, rice and come up with simple, delicious meals.  There is a lot of Mexican food here which has lots of vegetables in it, BUT, they cook with a LOT of oil and cheese is on top of everything, so for the most part, we eat at home.  My son also eats very healthy, (he does include some organic meat much to my dismay, organic just means no antibiotics or hormones, but still is getting all the cholesterol and saturated fats), but he also works out in the gym for a minimum of 1 1/2 hours a day.  We have the discussion all the time that you can't out exercise a bad diet.

So, take a look at the upcoming week's plan, (some of you have already prepped....Hooray!!), pick and choose what you think you would like to try, and set yourself up for success.

I will put Week 3's plan up in the middle of the week so you can prepare.  

Remember,  any questions or concerns, please email me...I would love to hear from you all!

Let's get ready to prep for Week 2!  Remember, when we are prepped and ready, the week comes together smoothly.  Some of these recipes require brown rice, quinoa, potatoes, and soups--having them prepped the beginning of the week makes meal time so much easier!  There are recipes at the end of this meal plan--the more you can get prepared the easier your week will be.  

Besides preparing the recipes at the end, get your potatoes roasted or boiled, roast your pan of vegetables, cook a pot of rice and a pot of quinoa.  With these foods cooked and ready, all you have to do is reheat which takes 1-2 minutes, add them to whatever your making and you have a healthy, delicious meal on the table in about 15 minutes!

Remember to get your bananas frozen as well as buying more frozen fruit if you need to.  This week has smoothie bowls for breakfast.

If you want more leftovers during the week, just double these recipes--then you can add greens, vegetables, beans, or whatever you like to "stretch" any of these recipes.

Look over the recipes for this week--if you have never tried any of these foods before, keep an open mind and give them a try.  If you don't like something, then don't prepare it again--but you won't know until you give it a try.  Who knows?  You may find a new recipe that becomes one of your favorite meals!

TIP:  If you work outside of the home, (everyone I know does), and you prefer fresh cooked rice, you may want to consider buying a small rice cooker for your office.  They are inexpensive and you can plug it in at your desk.  Just bring a bag of brown rice to work, add water and you are set to go.  It can also double as a "slow cooker" to heat up left over chili, stews and soups!


DAY 1 MEAL PLAN
BREAKFAST: 

• Smoothie Bowl

LUNCH: 

• Fajta Vegetable Soup (recipe below)
• Green salad loaded with vegetables

DINNER:  Loaded Baked Potato

• Baked white or sweet potato
• Roasted vegetables (Chop up zucchini, squash, bell peppers, onions, mushrooms, etc., season with onion powder, garlic powder, salt and pepper, or whatever seasonings you like, roast in oven on 400 degrees until tender but not mushy)
• Cheese sauce (recipe below)

Reheat a baked potato and roasted vegetables.  Cut potato lengthwise, load with roasted vegetables and drizzle cheese sauce over the top.  Enjoy!

DAY 2 MEAL PLAN
BREAKFAST:  Pumpkin Pie Oatmeal (recipe below)

LUNCH:  Curry Rice Bowl

• 1/2 cup cooked brown rice
• 1 cup garbanzo beans
• 2 cups spinach
• 1 tsp curry powder
• 2 cups roasted or steamed vegetables (cauliflower, carrots and broccoli go well in this dish)

Reheat the rice and veggies.  Place rice, garbanzo beans, steamed veggies and spinach in a bowl.  Add curry powder and mix well.  Top with tzatziki or other dressing of your choice.

DINNER:  Black Bean Burgers (recipe below)
                Sweet Potato Fries
                Burger toppings:  lettuce, tomatoes, onions, ketchup, etc.

DAY 3 MEAL PLAN
BREAKFAST:  Breakfast Sweet Potato Pudding

LUNCH:  Fajita Veggie Soup and No-Tuna Salad (recipe below)

• Bowl of Soup
• No-Tuna Salad rolled in big lettuce leaves or Heidleburg Whole Wheat Bread

DINNER:  Rice and Beans
                 Large garden salad

• 3 cups water
• 1 1/2 cups long-grain brown rice
• 1  15 oz can kidney beans, rinsed and drained
• 2 cups chopped onion
• 1 cup salsa
• 1 tsp ground cumin
• 1  15 oz can diced tomatoes

Bring the water to a boil, stir in the rice.  When the liquid boils again, stir in the kidney beans, onion, salsa and cumin; return to a boil.  Reduce the heat to low.  Cover and simmer for 45 minutes.  Remove from the heat and stir in the tomatoes.  Let stand, covered for 5 minutes.  

DAY 4 MEAL PLAN
BREAKFAST:  Strawberry Smoothie Bowl

• 2 cups frozen strawberries
• 2-3 frozen bananas
• 1 fresh banana
• 3 cups water

Add water, frozen bananas and strawberries into a blender and blend until smooth.  Pour into a bowl.  Add the chopped fresh banana and top with additional fruit if you like.

LUNCH:  Left over rice and beans from dinner
              Soup or salad

DINNER:  Quinoa Salad

• 1 cup quinoa, cooked
• 3 cups of greens
• 1 carrot, shredded
• 1 cup garbanzo beans or edamame (soy beans)

Add-ons:  1/4 cup chopped dates, other veggies such as tomatoes, beets, sprouts, etc.

• 3 Tbsp of sweet mustard dressing (or dressing of your choice)

Cook quinoa according to package.  Chop up veggies and place all ingredients in a large bowl.  Drizzle with dressing and serve.

DAY 5 MEAL PLAN
BREAKFAST:  Granola Fruit Cereal (Granola recipe below)

• 1 cup granola
• 1 fresh banana
• 1 frozen banana
• 1 cup frozen berries
• 1 cup water
• 1 tsp cinnamon

Combine your frozen banana, water, berries and cinnamon in your blender.  Blend until smooth.  Chop your fresh banana and add to your granola.  Pour you banana milk over the top.  Add any additional fruit you like.  

LUNCH:  Black Bean Salad

• 2 cups greens
• 2 cups of black beans, rinsed and drained
• 1 cup of cooked rice or quinoa (leftovers)
• 1 cup frozen mango (optional)
• Diced onions or chives

Combine the greens, beans and quinoa in a bowl.  Thaw the mango, dice and toss in the bowl.  Toss with your favorite dressing.  

DINNER:  Dal and Rice with a side of steamed veggies

• 1 cup of dry lentils
• 2 white potatoes, peeled and chopped
• 1/2 onion, diced
• 1 carrot, chopped
• 1 can lite coconut milk (I use Almond milk, not quite the same but less fat)
• 2 cups water
• 4 cups spinach
• 3 Tbsp curry powder
• 1 tsp cayenne (optional)

Add all ingredients, except spinach, into a medium-sized pot.  Bring to a boil and reduce to simmer for about an hour or until lentils have soaked up all the water.  About 5 minutes before serving, add spinach to pot and stir.  Cook for a couple of minutes--Done!  Serve over rice with a side of steamed/roasted veggies.  

DAY 6 MEAL PLAN
BREAKFAST:  Potato scramble

LUNCH:  Dal Salad

• Leftover Dal
• 1 cup of rice
• 3 cups of greens
• Diced tomatoes
• 1/2 cucumber, chopped

Place your greens, rice, tomatoes and cucumber in a bowl.  Top with leftover dal and any additional toppings you like.

DINNER:  Red Lentil Chili

• 1 cup dry red lentils
• 3 cups water
• 1/2 can (3 oz) of tomato paste
• 1 can (15 oz) diced tomatoes
• 4 dates
• 1 red bell pepper, chopped
• 1/2 onion, chopped
• 1 tsp garlic powder
• 1 Tbsp chili powder

Add your red bell pepper, dates, tomato paste and water into a blender and blend until smooth.  Add the red lentils and remaining ingredients into a large saucepan.  Bring to a boil, reduce heat to simmer and cook for 30-45 minutes.  Enjoy 2 cups of chili over steamed brown rice or a baked potato.
TIP:  This is one of those recipes that tastes great as leftovers over warm rice for lunch.  Add greens or other veggies and more beans to stretch it out over the week!  I love to eat this over a pile of kale--Fill your bowl with kale, pour chili over the top, heat in a microwave.  The kale wilts nicely and you have a whole different meal.

DAY 7 MEAL PLAN
BREAKFAST:  Sweet Potato/Banana Bowl

• Sweet potato
• 1 banana. chopped
• Sprinkle of cinnamon
• 2 Tbsp of maple syrup

Slice up a cooked sweet potato and top with banana, syrup and cinnamon.

LUNCH:  Refrigerator Clean Out!

• Rice, quinoa
• Cooked veggies, raw veggies
• Beans
• Dal, chili
• Soup

Throw all of your leftovers in a bowl with greens, drizzle a dressing over the top and enjoy with a cup of soup!

DINNER:  Tortilla Soup and Salad

• 1  1 pound package of organic frozen corn
• 1 tsp garlic powder
• 1 tsp paprika
• 1 tsp chili powder
• 1  15 oz can of diced tomatoes
• 6 corn tortillas, chopped
• 3 cups water

Combine all ingredients in a medium saucepan and bring to a boil.  Lower heat and simmer for 10 minutes.  Blend half the soup on high until creamy and add it back into the pot with the rest to cook for another 5 minutes.  Serve 2 cups of soup over brown rice.  Save leftovers for lunch tomorrow!

Welcome to Week 3!  I hope you are trying new recipes, loving the food and taking back control of your health.  Here are the recipes for Week 3.  If there are recipes you are loving from Weeks 1and 2, make them again this week.  All of this food is so good for you—make whatever you and your family likes.

DAY 1 MEAL PLAN
BREAKFAST:  Smoothie Bowl

LUNCH:  Mason Jar Meal

• Dry Potatoes (Idaho in a box--dehydrated potatoes)
• Nutritional yeast
• Frozen corn
• Black beans

Place black beans in the bottom of your jar, next layer is corn, nutritional yeast and potatoes.  When you are ready to eat, pour boiling water (hot water from the water cooler) over the top and mix until you have the desired consistency for the potatoes.  This is a grab and go meal that is quick, easy and delicious!

DINNER:  Vegetable Pizza

• 4 large whole wheat pitas
• 2 cups pasta sauce
• 1/2 cup chopped mushrooms
• 1/2 cup chopped red onion
• 10 oz frozen broccoli florets, thawed and chopped
• Nutritional yeast (or prepared "cheese sauce")

Preheat oven to 200 degrees.  Place pitas on cookie sheet and warm for 15 minutes.  Remove from oven and spoon on the pasta sauce.  Sprinkle evenly with mushrooms, onions, broccoli and any other vegetables you like.  Sprinkle with nutritional yeast, or cheese sauce if using and bake for 30 minutes.  

DAY 2 MEAL PLAN
BREAKFAST:  Pumpkin pie oats

LUNCH:  Left over Red Lentil Chili

DINNER:  One Pot Pasta

• 12 oz pkg of pasta (whole wheat, brown rice, lentil, etc.)
• 1  15 oz can diced tomatoes
• 1  6 oz can tomato paste
• 2 cups water
• 1 Tbsp Italian seasoning
• 1 tsp garlic powder
• 1 tsp onion powder
• 2 cups spinach
• 2 cups frozen vegetables
• Add-ons:  Nutritional yeast, black pepper, fresh chopped basil

Throw all the ingredients into a large pan except the add-on toppings.  Bring to a boil, reduce heat to simmer and cook for about 10 minutes or until the pasta is al dente.  Keep an eye on it.  Depending on what pasta you use, the cooking time will differ.  Top with additional toppings if you wish.  

DAY 3 MEAL PLAN
BREAKFAST:  Granola Fruit Cereal

LUNCH:  Kale Waldorf Salad

• 4 cups packed finely chopped kale, preferably dinosaur kale
• 1 large red apple, such as Fuji or Honeycrisp, chopped, divided
• 3 large stalks celery, thinly sliced
• 1/2 cup walnuts, toasted and chopped, divided
• 1/4 cup plus 2 tablespoons raisins, divided
• 2 tablespoons Dijon mustard
• 2 tablespoons water, more if needed
• 1 tablespoon red wine vinegar
• 1/8 teaspoon sea salt

Place kale in a large bowl. Add half the apple to kale along with celery, 1/4 cup walnuts and 1/4 cup raisins. Put remaining apple in a blender along with remaining 1/4 cup walnuts, remaining 2 tablespoons raisins, mustard, water, vinegar and salt. Purée until well combined and slightly thick, adding water if needed to thin. Pour dressing over kale salad and toss to combine.

DINNER:  Pizza Quinoa Burgers

• 1/4 cup uncooked quinoa
• 2/3 cup water
• 1/2 tsp salt
• 1/2 cup tomato paste
• 2 tsp oregano
• 3/4 tsp onion powder
• 1 cup cooked or canned pinto beans (150g once drained)
• burger buns and toppings of choice

Combine the quinoa, water, and 1/4 tsp of the salt in a pot. Bring to a boil. Cover and simmer 14 minutes or until fluffy.  Preheat oven to 400 F. Mash beans fully, then stir together all ingredients, including the quinoa. Form patties, place on a parchment lined baking sheet and bake on the center rack 15 minutes, flip carefully (smushing back together if they crack while flipping), and bake an additional 6 minutes. Let cool completely. They are delicate due to the lack of flour, but they do hold together nicely as long as you use a spatula to move the patties. Top with traditional burger toppings or pizza toppings (such as fresh basil and tomato sauce) as desired.

DAY 4 MEAL PLAN
BREAKFAST:  Potato Scramble

LUNCH:  Chickpea Noodle Soup and Salad (Recipe below)

DINNER:  Red Beans and Sweet Potato Hash (Recipe below)

DAY 5 MEAL PLAN
BREAKFAST:  Oatmeal and fruit

LUNCH:  Burrito Bowl (Recipe below)

DINNER:  Sloppy Joes (Recipe below)
               Large garden salad

DAY 5 MEAL PLAN
BREAKFAST:  Strawberry Smoothie Bowl

• 2 cups frozen strawberries
• 2 frozen bananas
• 1 fresh banana, chopped
• 3 cups water

Add water, frozen bananas, and strawberries into a blender and blend until smooth.  Add the chopped fresh banana and top with pumpkin seeds or other seeds if you like.  Eat with a spoon!

LUNCH:  Leftover Sloppy Joes

DINNER:  Rice and Beans

• 2-3 cups of cooked brown rice
• 1 can of black beans
• 1 tsp each:  cumin, chili powder
• Salsa

Rinse your black beans well.  Mix your rice, beans and spices together and top with salsa.  

TIP:  A great way to use leftovers is to add them to your lunches or salads.  Use any leftover thick soups to the top of any rice bowl or add them cold to salads to give them more flavor.  

DAY 6 MEAL PLAN
BREAKFAST:  Granola and Fruit cereal

LUNCH:  Leftovers (clean out refrigerator)

DINNER:  Quinoa Sweet Potato Salad

• 1 cup cooked quinoa
• 2 large sweet potatoes
• 2 cups mixed vegetables

Mix together your quinoa, sweet potatoes and veggies in a large bowl.  Add your favorite dressing and enjoy!

DAY 7 MEAL PLAN
BREAKFAST:  Hashbrown Rounds

• 1 bag frozen hashbrowns
• 1 tsp garlic powder
• 1 tsp paprika
• 1 tsp onion powder
• Black pepper to taste

Preheat oven to 450 degrees.  Defrost hashbrowns.  Place potatoes and spices in a large mixing bowl and mix.  Use 1/2 cup of mixture to form a ball.  Flatten ball until mixture resembles a patty.  Repeat until all the mix is used up.  You should get about 8 patties.  Place the hashbrowns on a cookie sheet lined with parchment paper and bake 10 minutes.  Flip and bake another 10 minutes or until brown.  

LUNCH:  Taco Salad (from week 1)

DINNER:  Creamy Potato Curry (recipe below)
​                 Garden Salad