Here we are with only 3 days left in our challenge...However, I hope everyone is having good success and will continue to eat healthy! Since it's the weekend, I will be making a pot of some whole-grain for the upcoming week, (probably quinoa) so it's ready for quick, healthy dinners. I like to put any kind of vegetables over it with some kind of sauce...the Chinese Brown Sauce from yesterdays blog is excellent.....or just saute some onions, garlic, tomatoes, spices, (try different spices like cumin, coriander, mustard seed, turmeric, chipotle paprika, etc.) mixed into this tomato mixture...delicious. I will give you ideas for more easy recipes in my blogs.
People have the impression that eating healthy is too expensive...it really is not! Staples such as beans, brown rice, whol-wheat grains, vegetables and fruit cost a fraction of the price of meats and dairy products...REALLY! The bonus to this is, eating healthfully will save you on health-care costs in the long run. I can't emphasize enough that by eating a Whole Food Plant Based diet, not only will you achieve your "perfect" weight, but your health improves dramatically. So many people ARE ABLE TO GET OFF MEDICATIONS by eating this way.
This is why I put this 21 Day Challenge on my blog....If people are willing to try something different for a short period of time and see as well as feel what nutrition can do for them, it keeps them motivated to continue. This is not just about eating lettuce!!
If you are a mayonnaise lover, this recipe is for you:
Vegan Mayonnaise
1 12.3 oz pkg Mori-Nu tofu (You can find tofu in any grocery store, doesn't have to be this brand--choose low fat)
2-3 tsp Dijon mustard
2 tsp distilled white vinegar
lemon juice, to taste
agave nectar, to taste (You can find agave nectar in any grocery store)
1. In a blender or small food processor, blend tofu with Dijon and vinegar until smooth and creamy.
2. Add a few drops of lemon juice and a few drops of agave nectar and blend again.
3. Taste and add more lemon, agave nectar or Dijon as needed. Chill until you're ready to use.
Now, let's compare nutritional value--this recipe vs. Hellmann's:
This recipe, (1 TBSP): 10 calories, 0.2 gr fat, 0.3 carbohydrates, 0 gr sugar, 0 gr fiber, 1.6 gr protein
Hellmann's, (1 TBSP): 90 calories, 10 gr fat, 1.5 gr saturated fat, 6 gr polyunsaturated fat, 2.5 gr monounsaturated fat, 0 protein.
Big difference!! Please don't be afraid to try this...I was strictly a Hellmann's girl...this is REALLY, REALLY GOOD!
Salad dressings are another product to watch the labels on....most of the bottled dressings not only have many ingredients and are high in fat, but they have high fructose corn syrup in them.....regardless of what the media tells you about high fructose corn syrup, it is BAD for you. Not only does it keep weight on you, your body doesn't know how to metabolize it....it's NOT from nature, it is a man-made bi-product. When you see this in an ingredient label, put the product back on the shelf...do not buy it!
People have the impression that eating healthy is too expensive...it really is not! Staples such as beans, brown rice, whol-wheat grains, vegetables and fruit cost a fraction of the price of meats and dairy products...REALLY! The bonus to this is, eating healthfully will save you on health-care costs in the long run. I can't emphasize enough that by eating a Whole Food Plant Based diet, not only will you achieve your "perfect" weight, but your health improves dramatically. So many people ARE ABLE TO GET OFF MEDICATIONS by eating this way.
This is why I put this 21 Day Challenge on my blog....If people are willing to try something different for a short period of time and see as well as feel what nutrition can do for them, it keeps them motivated to continue. This is not just about eating lettuce!!
If you are a mayonnaise lover, this recipe is for you:
Vegan Mayonnaise
1 12.3 oz pkg Mori-Nu tofu (You can find tofu in any grocery store, doesn't have to be this brand--choose low fat)
2-3 tsp Dijon mustard
2 tsp distilled white vinegar
lemon juice, to taste
agave nectar, to taste (You can find agave nectar in any grocery store)
1. In a blender or small food processor, blend tofu with Dijon and vinegar until smooth and creamy.
2. Add a few drops of lemon juice and a few drops of agave nectar and blend again.
3. Taste and add more lemon, agave nectar or Dijon as needed. Chill until you're ready to use.
Now, let's compare nutritional value--this recipe vs. Hellmann's:
This recipe, (1 TBSP): 10 calories, 0.2 gr fat, 0.3 carbohydrates, 0 gr sugar, 0 gr fiber, 1.6 gr protein
Hellmann's, (1 TBSP): 90 calories, 10 gr fat, 1.5 gr saturated fat, 6 gr polyunsaturated fat, 2.5 gr monounsaturated fat, 0 protein.
Big difference!! Please don't be afraid to try this...I was strictly a Hellmann's girl...this is REALLY, REALLY GOOD!
Salad dressings are another product to watch the labels on....most of the bottled dressings not only have many ingredients and are high in fat, but they have high fructose corn syrup in them.....regardless of what the media tells you about high fructose corn syrup, it is BAD for you. Not only does it keep weight on you, your body doesn't know how to metabolize it....it's NOT from nature, it is a man-made bi-product. When you see this in an ingredient label, put the product back on the shelf...do not buy it!
Here is a recipe for "Honey" Mustard dressing:
1 tbsp Dijon mustard
1 tbsp raw agave nectar
hot sauce, to taste
dash of ground ginger
1. In a small bowl, whisk Dijon and agave nectar together.
2. Add a few drops of hot sauce plus a dash or two of ground ginger, mix again.
3. Taste , adjusting sugar, mustard or hot sauce as needed.
Both recipes are really good and they come from the book, Everyday Happy Herbivore by Lindsay S. Nixon. Excellent recipes are in this book, they are low-fat and on the table in 30 minutes or less.
OK, so today's menu looks like this:
Breakfast: Smoothie Day: Berry Blaster
Lunch: Chickpea sensation patties with balsamic maple sauce
Snack: Maple banana muffins or quick snack: banana
Dinner: Kickstart dining out: Italian
If you don't like today's choices, choose something else on the Kickstart website or another Whole Food Plant Based diet site. If you need help, please let
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