Good morning...Day 20...Can you believe it? It feels like we just started. On the 21 Day Kickstart website, Kris Karr gives nutritional tips and gives you a link to her website. You really should check it out...She is a NY Times best-selling author who wrote a series of books called, The Crazy Sexy Diet. She was diagnosed with cancer and, as she puts it, was given an "expiration date"...that was 10 years ago! She completely changed her diet, got rid of any and all animal products, and is strictly on a Whole Foods Plant Based Diet. She says her cancer is still "there", but she has stopped the progression of it and has never felt better in her life. Her story is very inspiring and she is extremely uplifting. I strongly encourage you to go to her website and read her story. AMAZING.
Today I want to give you some easy recipes that you can whip up in no time. These recipes are from the book, Prevent and Reverse Heart Disease by one of my favorite cardiologists, Caldwell B. Esselstyn, MD who practices and teaches at the Cleveland Clinic, (world renowned hospital for cardiac conditions).
The Perfect Wrap
1. Preheat over to 450 degrees.
2. Assemble whole-wheat or whole-grain tortillas or flat bread.
3. Spread the wrap with loft of hummus. (Two commercial varieties that are good are made by Sahara Cuisine or Oasis Mediterranean Cuisine, or make your own, the recipe follows this).
4. Add chopped cilantro, chopped green onions, matchstick carrots, frozen corn thawed under running water, chopped tomatoes, and chopped peppers. Or, use whatever you have on hand such as cucumbers, beans, rice, broccoli, mushrooms, anything!
5. Top with lots of fresh spinach or lettuce. Spinach is preferable, because it wilts better in the oven.
6. Carefully roll the wrap into a sausage-like shape, squishing it together as you go. Cut in half, put on a baking sheet and bake for about l0 minutes, until crisp, (keep checking so that it does not burn). Fabulous!!
I love hummus...it comes in a variety of flavors. I use it for sandwich spreads, dips for pita chips or vegetables. This is a recipe I use often and just add different vegetables, (leave out the roasted red pepper) to change the flavor. The basic recipe is:
2 19 oz cans chickpeas, drained and rinsed, (I cook my own)
1 12 oz jar roasted red peppers, including liquid
1 teaspoon chopped garlic or 2 garlic cloves, minced
1-3 teaspoons lemon juice
1 teaspoon ground cumin
Combine all ingredients in a food processor and process until smooth. Add a little water if the consistency is too thick. If you are not going to use the whole batch, I freeze what's leftover in a ziplock bag. Easy!
OK, the Day 20 menu...
Breakfast: Breakfast Burrito with a side of fruit
Lunch: "Bacon", Sprout and tomato sandwich
Snack: Air popped popcorn with curry powder or nutritional yeast
Dinner: Vegetable Lo Mein with Mixed greens and Miso Dressing
If you don't have the ingredients for Miso Dressing, (anyone new to this is probably asking, What is Miso?), use a different dressing on your salad. Just remember, read the label...stay away from High Fructose Corn Syrup, and for those watching the numbers on the scale, look for a low-fat or no-fat version. One of my favorite salad dressing recipes is:
3. 2. 1 Salad Dressing
3 tablespoons of balsamic vinegar
2 tablespoons of mustard of choice
1 tablespoon of maple syrup
Mix all ingredients in a small bowl and whisk until smooth.
Give these recipes a try...check out Kris Karr's website or any other website from the 21 Day Kickstart site...the information and tips can be really helpful.
Email me and let me know how you are doing, what your frustrations may be so I can maybe help you make this transition as easy as possible. Happy eating!!