DAY 1--THE 21 DAY CHALLENGE

HAPPY NEW YEAR!  This will be our best year ever....OK, Day 1...(I promise for future days this post will be up and ready much earlier so you can start your day knowing what to do).

Welcome to the beginning of our new way of eating.  You can make changes gradually and still see the improvement these changes bring, or, you can jump in with both feet....whatever works for you!  Remember, this is a lifestyle change, not a "diet" with a start date and end date.  Once you make the changes, feel and see the difference in yourself, there will be no turning back.

Also, EXERCISE!!  Just a 30-minute brisk walk will make a HUGE difference.  Most nutritionists and personal trainers state that your weight success is 80% diet, 20% exercise.  Besides weight loss, exercise is so important in keeping our muscles limber and strong.  I powerwalk/jog everyday...if it's really too cold out (I start out at 6 am), I use my treadmill...anyone wanting to join me, meet me at the end of my driveway at 6 am...it's always easier to do this with a friend!

Water, water, water...drink water, stay hydrated

The meal plans I am sharing with you comes from Neal Barnard, MD @ The Physicians Committee for Responsible Medicine.

GROCERY LIST FOR THIS WEEK:

FRUITS:  apples, bananas, grapes, oranges, cantaloupe, strawberries (or any berry you like, including frozen), mango, peaches, etc.

VEGETABLES:  Sweet potatoes, salad greens, carrot sticks, edamame (frozen or fresh), bags of frozen vegetables, toppings for a veggie burger and hummus sandwiches (lettuce, tomato, cucumber, onion, etc)

GRAINS:  Oatmeal and or cold cereal, frozen vegan waffles, whole grain toast, rice cakes, pita bread, brown rice, barley, whole wheat rice pasta, quinoa, couscous

BEANS/LEGUMES:  Dried or canned red, green or other variety lentils, kidney, pinto, garbanzo, black, black-eyes peas or other variety of beans

OTHER:  Plant milk:  almond (my favorite), rice, oat, hemp or other varieties, apple butter, jam, mustard, agave nectar or honey, marinara sauce, cinnamon, curry powder, nutritional yeast (found in health food store, sprinkle on popcorn or veggies for a cheesy-like flavor)

DAY 1 MEAL PLAN

Breakfast:  Oatmeal topped with fruit, raisins, cinnamon, agave nectar if desired

Lunch:       Balsamic zucchini sandwich and curried tomato lentil soup

Snack:       Oatmeal banana bites

Dinner:      Fettuccine with asparagus, peas, and lemon with a large green salad

RECIPES:  BALSAMIC ZUCCHINI SANDWICH  Serves 2

2 Zucchini, cut lengthwise into 1/2" thick strips

4 garlic cloves

1 T balsamic vinegar

1 cup rinsed white kidney beans (cannellini beans)

1 large roasted red pepper

2 whole wheat sandwich rolls

6-8 basil leaves

black pepper to taste

Over medium-high heat, saute the zucchini strips for about 1 minute (do not overcrowd).  Reduce the heat to medium.  Add the garlic and balsamic vinegar and stir.  Saute this for about 30 seconds and remove from the heat.  Puree the white beans and roasted red pepper.  Toast the buns.  Spread the pureed beans on the bottom bun, then add the basil, then the zucchini and finish off with black pepper.  

MAKE IT SIMPLE:  INSTEAD OF MAKING THE ROASTED RED PEPPER AND WHITE BEAN SPREAD, SIMPLY USE A COMMERCIAL ROASTED RED PEPPER HUMMUS.

CURRIED TOMATO LENTIL SOUP

1/2 yellow onion

1 small carrot

1 t grated ginger

3 cloves garlic

1T curry powder

1 t fenugreek seeds

2 1/2 cups vegetable broth

1/4 c tomato paste

1/4 brown or green lentils

1 potato, diced

1/4 cup whole wheat orzo pasta

Over medium-high heat, saute the onion until it is brown in a small amount of water.  Reduce the heat to medium.  Add the carrot, ginger, garlic, curry powder, and fenugreek, sauteing them for about 1 minute.  Add the, veggie broth and tomato paste, stirring until the tomato paste is thoroughly combined with the broth.  Bring the soup to a simmer.  Add the lentils and stir.  Once the soup comes back to a simmer, cover the pot and reduce the heat to low.  Cook the soup for 20 minutes.  Add the potato and orzo; cook the soup, covered for 5 more minutes.

OATMEAL BANANA BITES

1 cup rolled oats

1 cup oat flour(take rolled oats and blend in a blender until four-like consistency)

1 t baking powder

1/4 t salt

1/2 t cinnamon

1/8 t freshly grated nutmeg

1 cup pureed overripe banana (roughly 2 bananas)

1 t vanilla extract

2 T vegan chocolate chips (optional)

Preheat oven to 350 degrees.  In a bowl, combine the oats, oat flour, baking powder, salt, cinnamon, and nutmeg.  Stir through until well combined.  Add the banana and vanilla to the dry mixture and stir until well combined.  Using a spoon, place batter (about 2 - 2 1/2 tablespoons) on to a baking sheet lined with parchment paper.  Bake for 14-15 minutes, until set tot he touch and golden.  Remove and let cool for a minute then transfer to a cooling rack.

FETTUCCINE WITH GRILLED ASPARAGUS, PEAS AND LEMON

6-8 stalks of asparagus

2 cloves garlic, minced

juice of 1 lemon

pinch of salt

water

6 oz of fettuccine

2T minced parsley

1 cup peas

Toss the asparagus in the garlic, lemon juice and salt.  Grill or roast the asparagus until it just starts to develop a few blackened spots.  The asparagus should still have some crispness to it.  Cut the asparagus into 2 inch long pieces.  Bring the water to a boil.  Boil the pasta until it is al dente.  The the cooked pasta with asparagus, parsley and peas.