Today’s Health Morsel: Sweet Potatoes

Friday is burger day in my house, so today’s daily dozen is planned around sweet potato black bean burgers. Plus, I’ll explain why you should remove the skin of regular potatoes, but keep the skin of sweet potatoes.

breakfast_text

What do you do when all the fruit you bought doesn’t fit into your fruit salad container? Eat it for breakfast!

  • 1/2 charentais melon (a/b 2 c.)
  • 1/4 c. dates
  • 1/2 c. blueberries

Checklist items: berries, 3 other fruits (4 out of 18 servings)


 

lunch_text

Beans & greens is such a great lunch, b/c it can be something hot or cold, for any time of year. Today, I’ve got a 3-bean salad with a twist.

  • 1/2 c. borlotti beans
  • 1/2 c. kidney beans
  • 2 c. chopped batavia lettuce
  • 1/4 c. cannellini beans
  • 1 sm. garlic clove, minced
  • 2 T balsamic vinegar
  • 2 T lemon juice
  • 1 T mustard
  • 2 T chopped fresh dill
  • s & p
  • 1 T ground flaxseed
  • 1/8 c. sunflower seeds
  1. Add the borlotti & kidney beans to a salad bowl along with the arugula & lettuce.
  2. Put the cannellini into a blender, along with the garlic, vinegar, lemon juice, mustard, dill, and s & p, and blend until creamy. Add aquafaba if necessary to thin the dressing to your desired texture.
  3. Mix the dressing into the beans and let stand in the refrigerator for at least 30 minutes. If you can prepare it the day before you plan to eat it, the flavors will marry even better.
  4. Sprinkle ground flaxseed and sunflower seeds on before serving.

Checklist items: 2 1/2 beans, 2 greens, flaxseed, 1/2 nuts, spices (7 out of 18 servings)


 

dinner_text

sweet-potato2-1241696_640

The healthiest potato is the one with the most color. Purple sweet potatoes appear to have more cancer-fighting ability than any other potato, but a regular old sweet potato has been named one of the top 10 healthiest foods on the planet, especially considering bang-for-your-buck!

So, what’s the best way to cook them? They’re so good for that you can cook them however you’d like, except, of course, for deep frying. But if you really want to squeeze as much benefit as you can from every ounce of sweet potato, then you’ll want to boil them – this cooking method best retains the vitamins & antioxidant capacity. You’ll want to leave the skin of your sweet potatoes on, because the skin contains 10x the antioxidant capacity compared to the flesh (as long as you don’t bake it).

Unlike other potato varieties, sweet potatoes don’t contain glycoalkaloids. Glycoalkaloids are natural pesticides & fungicides that plants in the nightshade family produce themselves. Unfortunately, they’re toxic for humans, too. Glycoalkaloids are mostly in the skin and eyes of potatoes, which is why it’s important to remove them. How you store your potatoes can also make a difference – both light and heat increase the production of glycoalkaloids, so you’ll want to keep your potatoes in a cool, dark place. Learn more here. Sweet potatoes don’t produce glycoalkaloids because they aren’t members of the nightshade family.

What happens when you overdose on sweet potatoes? Like with carrots, you could go a bit yellow around the nose. But it’s completely harmless, and goes away on its own after some time, so no need to worry. (See sources)

The recipe I’m making today comes from Minimalist Baker. See my review, along with the changes that I made, and the original recipe is here. I’ve included the checklist below for easy reference. It’s for the recipe as I made it, and includes the bun and toppings.wp-1475230963677.jpg

Checklist items: 2/3 serving beans, cruciferous, 2 other vegetables , 1/2 nuts, spices, 3 whole grains (a little more than 8 out of 18 servings)


Taking account of the day:

19 1/6 servings in total.

We got at least the minimum recommended servings of everything today, plus a little bit extra beans, and an extra servings of spices.

 

Today’s Health Morsel: Beets!

Today’s daily dozen meal plan starts out hot & sweet, ends with ice cream, and incorporates the beautiful beet. Plus, i’ll explain why nitrates are beneficial in beets but bad news in bacon.


 

breakfast_text

cornmeal_20160627_135454As the weather gets colder I have less desire for fruit in the morning. I’m a lot more interested in putting something warm in my belly. So, this morning I went for cornmeal mush.

  • 1/2 c. hot cornmeal mush w/
  • 1 T maple syrup
  • 1/4 c. dried figs
  • 1 nectarine

Checklist items: 2 other fruits, 1 whole grains (3 out of 18 servings)


 

lunch_text

Even though it’s late September now, I still have loads of fresh lettuce in the garden, so I’m having a nice big salad of beans & greens, all from the garden, with Chef AJ’s House Dressing for lunch.

  • 1 1/2 c. borlotti beans
  • 1/2 c. arugula
  • 2 c. kamikaze lettuce
  • 1 T ground flaxseed to sprinkle on top
  • a little fresh basil, coriander & mint

Checklist items: 3 beans, cruciferous, 2 greens, flaxseeds, spices (8 out of 18 servings)


 

dinner_text

beetroot-687251_640

Surprisingly, there’s a lot to say on the topic of beets. Let’s start with nitrates. Beets are high in nitrates. Nitrates can form nitrites, which are fine in themselves, but they can go on to form either nitric oxide or nitrosamines. Nitrosamines are carcinogenic – cancer-causing – so we definitely want to be sure that our beets are not giving us cancer. No worries! Nitrosamines form from nitrites in processed meats, in the absence of plants. This occurs in the meat itself before it ever makes it onto a dinner plate, so, even though a measly 20 mg of vitamin C blocks nitrosamine production, adding a salad to your sausage dinner isn’t going to help.

Nitric oxide, on the other hand, is what we get when we eat beets or other nitrate-rich whole vegetables. Our bodies love nitric oxide! It makes energy production more efficient by requiring less oxygen. This increases athletic performance, as well as endurance of any physical activity in people with emphysema, high blood pressure, and peripheral artery disease. It also helps to reduce blood pressure, increasing blood-flow especially to at-risk areas of the ageing brain. A side-effect of the body being able to produce energy more efficiently is metabolism reduction. That might sound scary, like beets will make you gain weight, but slower metabolism is actually associated with longevity. Nitric oxide is also effective at removing carcinogenic bile acids from our bodies. Of several vegetables tested, beets were #1 for this particular task (even beet-ing out kale).

There’s just one down-side. Though the best way to prevent most kidney stones it cutting meat out of the diet, people who are predisposed to absorbing oxalates may want to limit their consumption of beets, as they are a high-oxalate food. And, just in case you want to be extra sure that nitrite doesn’t turn into nitrosamine – you can always eat nitrate-rich foods with a single slice of bell pepper, or eat 2 strawberries before dinner. That’s all the vitamin C you’ll need (see sources).

The recipe I’m making comes from the Kitchn: Vegan Beet Pesto Pasta. I eyed it skeptically for a while before deciding to try it. It was amazing!! I absolutely loved it. And, as you might imagine, the color of your pesto makes this a fun meal to try with kids or guests. Plus, it’s super-fast to make – you basically throw the ingredients in a blender and it’s ready, making it the perfect dinner after a busy day. I made just 1 change from the original recipe, which was wp-1474350881956.jpgto replace the olive oil with the same amount of aquafaba. The amounts below reflect 1/4 of the original recipe, which was my serving size.

  • 1 1/2 c. cooked & drained whole wheat pasta
  • 1/2 clove garlic
  • 2 T crushed almonds
  • 1/2 large purple beet, cooked & peeled (a/b 1 c.)
  • 5 T aquafaba
  • 1 1/2 tsps red wine vinegar
  • salt, to taste
  • chives, minced (optional)

Put everything except for the pasta into a food processor or high-speed blender and blend until smooth (or see the Kitchn’s instructions, which are a bit more…complete. Don’t worry it’s only one more step). Toss with hot pasta and garnish with chives, if desired. Also, see the original recipe for much more beautiful pictures of this dish.

Checklist items: 2 other vegetables, 1/2 nuts, spices, 3 whole grains (6 1/2 out of 18 servings)


 

dessert_text

Banana-raspberry ice dream for dessert will finish off our fruit & nut requirements for the day. Life’s hard, eh?

  • 1 large frozen banana
  • 1/2 cup frozen raspberries
  • 1 1/2 tsp vanilla
  • 2 T crushed hazelnuts

Put everything into a high-speed blender. Pulse until the bananas are broken into small chunks and then blend until it’s the consistency of ice cream. Serving with crushed nuts on top.

Checklist items: berries, 1 other fruit, 1/2 nuts, spices (3 1/2 out of 18 servings)


Taking account of the day:

21 servings in total.

We got at least the minimum recommended servings of everything today, plus 2 extra servings of spices & one of whole grains.

Today’s Health Morsel: Whole Wheat Pasta

 

Today’s daily dozen meal plan starts with fresh fruit and ends with wholesome whole wheat pasta, plus I’ll explain how to maximize the benefits of eating whole grains.


 

Breakfast_textwp-1473665071983.jpgToday’s breakfast is canary melon and fresh figs plus the usual dates.

  • 1/4 canary melon
  • 2 figs
  • 1/4 c. dates

Checklist items: 3 other fruits (3 out of 18 servings)


 

snack_text

I need just a quick little post-run snack, so I’m grabbing a small fistful of nuts & berries.

  • 1/4 c. hazelnuts
  • 1/2 c. kumquats

Checklist items: berries, nuts (2 out of 18 servings)


 

lunch_text

I’m throwing together a green salad for lunch. Nothing fancy. But very yummy since much of it is out of my own garden.

  • 1 c. borlotti beans
  • 2 c.  salad greens
  • 1/2 c. red bell pepper
  • 1/2 c. cucumber
  • 1 T flaxseed, ground

I tossed it with My Basic Dressing, which you can find here.

Checklist items: 2 beans, 2 greens, 2 other vegetables, flaxseeds (7 out of 18 servings)


 

dinner_text

wp-1473763262330.jpgBefore I make my pasta salad, there’s something I need to consider – a phytonutrient in whole grains called phytic acid, which helps in fighting cancer, reduces cholesterol & triglycerides, improves blood sugar control, prevents osteoporosis, and works as an antioxidant. However, this same phytonutrient inhibits mineral absorption, leading to lower uptake of things like iron, which could be problematic for people who are prone to anemia. So, what do you do? How about eating whole grains along with foods that enhance mineral absorption? Garlic and onion do just that, so whenever you have whole grains, just throw a little garlic or onion or both into the mix. Another simple solution if you don’t like to eat garlic or onion, or it doesn’t go well with your meal – eat an extra half serving of the mineral source. That’s all it takes to get the full benefit of phytic acid (see sources). Now for some pasta salad!

  • 1 1/2 c. whole wheat pasta, cooked & drained
  • 1 c. fresh peas
  • 1/2 c. broccoli
  • 1/4 c. onion
  • 1/4 c. zucchini
  • 1/2 c. corn
  • a few Ts each of parsley, lovage & chives

For a dressing, I used the tomato basil dressing you’ll find here.

Checklist items: 1 beans, cruciferous, 2 other vegetables, spices, 3 whole grains (8 out of 18 servings)


Taking account of the day:

20 servings in total.

We got at least the minimum recommended servings of everything today, plus 2 extra servings of other vegetables, or 1 extra serving of other vegetables and 1 extra serving of whole grains, depending on how you want to count the corn.

The power of the (cauli)flower

Breakfast_text
wp-1473074297458.jpgI’m still on my fresh fruit breakfasts, though probably not for much longer as the weather is beginning to show signs of cooling. Sad face. But for the moment, I’ve got a second round of raspberries ripening in my garden.

  • 1/2 charentais melon (a/b 2 c.)
  • 1/2 c. raspberries

Checklist items: berries, 2 other fruits (3 out of 18 servings)


lunch_textI love bean salads! It occurred to me that I haven’t had dill in a long time, even though it’s an herb that I absolutely adore, so I’m rectifying that right now! Lunch is a 3-bean salad with lemon-dill dressing. dill-1347095_640

  • 1/2 c. garbanzos
  • 1/2 c. kidney
  • 1/2 c. string beans, cut into 1-inch pieces
  • 2 c. chopped spinach or mustard greens
  • 1/2 c. cannellini
  • 1 small garlic clove
  • 2 T vinegar of choice
  • 2 T lemon juice
  • 1 T mustard
  • 2 T chopped fresh dill
  • salt & pepper, to taste
  1. Add the garbanzo, kidney, & string beans to a salad bowl along with the greens.
  2. Put the cannellini into a blender, along with the garlic, vinegar, lemon juice, mustard, dill, and s & p, and blend until creamy. Add aquafaba if necessary to thin the dressing to your desired texture.
  3. Mix the dressing into the beans and let stand in the refrigerator for at least 30 minutes. If you can prepare it the day before you plan to eat it, the flavors will marry even better.

Checklist items: 3 beans, 2 greens, 1 other vegetables, spices (7 out of 18 servings)

*the string beans technically count as other vegetables rather than beans


Dessert_text
Post-lunch sort of dessert today. Date & nut milk.

Checklist items: 1 other fruit, flaxseed, nuts, spices (4 out of 18 servings)


dinner_textWith vegetables, color usually goes hand-in-hand with nutrient density, but cauliflower is a glowing exception. Even white cauliflower is a powerhouse, easily holding its own among its green brothers & sisters in the cruciferous family. Cruciferous veg are especially protective against prostate and colorectal cancers (but help fight other cancers, too) and cardiovascular disease, as well as helping to regulate blood cholesterol levels, increasing overall immune function, and helping to protect your eyesight and your brain (see here and here for more information).

purple_cauliflower-1218701_640Plus, cauliflower is a hearty, filling, warming veg for those cold, rainy nights, like I’m having here tonight. Dinner is a cauliflower alfredo with whole grain pasta. If you want to get funky, use a purple or orange cauliflower. My recipe is based on the one from Oh She Glows, with some changes.

  • 2 c. cauliflower, roughly chopped
  • 2 lg garlic cloves, 1 minced
  • 1/4 c. aquafaba or plain, unsweetened almond milk
  • 1/4 c. parsley
  • 1/4 c. nutritional yeast
  • 1 T lemon juice
  • 1 tsp mustard powder
  • 1/2 tsp each garlic & onion powder
  • salt & pepper to taste
  • 1/2 c. string beans, chopped (fresh from the garden, if you’ve got ’em!)
  • 1 1/2 c. whole grain pasta, cooked (I used wheat)
  1. Boil the cauliflower until just tender, about 10 minutes.
  2. In the meantime, water-saute the beans and the minced garlic until the garlic is cooked. The beans can stay nice & crunchy to add some texture to the dish.
  3. When draining the cauliflower, reserve some of the cooking liquid in case you need it to make your alfredo sauce a little less thick.
  4. Place cooked cauliflower, 1 garlic clove, aquafaba or milk, parsley, nutritional yeast, lemon juice, mustard, and spices into a blender & blend until smooth & creamy. If you need to, you can add some of the reserved cooking water. The mustard is important for the nutritional benefits of cauliflower. If you don’t have mustard powder, no problem! Just plan a little ahead and chop the cauliflower at least 40 minutes prior to cooking it. To find out why, see this video.
  5. Mix everything together in a large serving bowl.

Checklist items: cruciferous, 1 other vegetables, spices, 3 whole grains (6 out of 18 servings)


Taking account of the day:

20 servings in total.

We got at least the minimum recommended servings of everything today, plus 2 extra servings of spices. That’s never a bad thing!

Black raspberries & black rice: loading up on antioxidants

Breakfast_textFun fact: black raspberries have higher antioxidant levels than blackberries or red raspberries. And black raspberries are just coming into season!blackberries-1541314_640 Just in time, because I ate the last of the blueberries from my little blueberry bush 3 days ago.

  • 1/4 santa claus melon
  • 1/2 c. black raspberries

The melon I have today is huge, so 1/4 of it is easily 2 servings. Perhaps 3, but I was too excited to eat it to measure, so I’ll say 2 just to be on the safe side. Eating an extra serving of fruit later in the day is certainly not going to hurt!

Checklist items: berries, 2 other fruits (3 out of 18 servings)


lunch_textWhat do you do when you’re hungry from running (or some other form of exercise) but also too hot to really want to eat? Hummus & veggies, of course! Click this link for the perfect oil-free hummus. With lunch, I’m also going to have a little homemade date & nut milk.

  • heaping 1/3 c. hummus
  • 1/4 c. broccoli
  • 1/4 c. cauliflower
  • 1/4 c. red bell pepper
  • 1/2 c. pickles or pickled beets

And a heads-up: for the milk, you’ll need to boil water and pour it over 1/4 c. dates and 1/4 c. nuts 1 hour in advance. Follow the link above for recipe & instructions.

Checklist items: 1.5 beans, 1 other fruit, 1 cruciferous, 1.5 other vegetables, flaxseed, nuts, spices (8 out of 18 servings)


dinner_text

I’ve been dying to share this recipe because it’s so simple and yet so tasty! It’s a healthier and, in my opinion, much more interesting version of a French classic: petits pois a la francaise. I serve it with black rice, also called forbidden rice. The one I use is a Thai jasmine black rice and has an amazingly floral fragrance that adds depth to the petits pois. Black rice is loaded with antioxidants! According to Wikipedia, it has one of the highest levels of anthocyanin antioxidants found in any food.

  • wp-1471341773962.jpg1 1/2 c. cooked black rice
  • 1/4 c. onion, diced
  • 1 1/2 c. fresh peas
  • 2 c. lettuce, shredded
  • 2 c. vegetable stock or bouillon
  • salt, to taste (if using commercial bouillon, you may not need to add any)
  1. cook black rice separately, just as you would any rice
  2. saute onions in 2 T veggie stock until soft
  3. add lettuce and the rest of the stock, and cook until wilted
  4. once the lettuce is wilted, add the peas and let simmer until everything is cooked and the liquid is slightly reduced
  5. Serve over the black rice with plenty of cooking liquid

Checklist items: 1.5 beans, .5 other vegetables, 2 greens, 3 whole grains (7 out of 18 servings)


Taking account of the day:

18 servings in total.

We got at least the minimum recommended servings of everything today.

Saturn Peaches, Beet Greens & Corn Pasta

Breakfast_textI don’t usually buy Saturn peaches because they’re more expensive than “normal” peaches, but they were on sale this week, making them the cheapest option! Yay! I ate all of them for breakfast this morning.peaches-1446378_640

I’m counting 1 Saturn peach as half of a serving of fruit because they’re pretty small.

Checklist items: berries, 3 other fruits (4 out of 18 servings)


lunch_textI’ve got to take advantage of all the beet greens in my garden! I can’t seem to eat them fast enough, so some are going into the freezer, but I want to eat as many as I can while they’re fresh out of the garden. Today, I’m going for a beans & greens salad.

  • wp-1468826940639.jpg1/2 c. cannellini
  • 1/2 c. garbanzos
  • 1/2 c. peas
  • 1/2 c. yellow bell pepper, diced
  • 1/2 c. cucumber, diced
  • 1 c. raw beet greens, chiffonaded (my favorite way to cut greens, partly because it’s so easy!)
  • 1/4 c. sunflower seeds
  • 2 basil leaves, also chiffonaded
  • My Basic Dressing

Throw everything together in a bowl. I refrigerated it for 1 hour to let the flavors really blend together, but you could eat it right away.

Checklist items: 3 beans, 1 greens, 2 other vegetables, nuts, spices (8 out of 18 servings)


dinner_textI’m trying a new kind of pasta today. It’s made from corn & rice and it’s bright yellow, so I think it’ll make a pretty plate. (Read my review of the corn pasta here.)

 

Follow the instructions in the link above with 3 simple changes: add flaxseed to the alfredo along with a little extra water, use corn pasta in place of whole wheat pasta, and beet greens in place of peas.

Checklist items: 2 cruciferous, 1 greens, flaxseed, spices, 3 whole grains (8 out of 18 servings)


Taking account of the day:

We got at least the minimum recommended servings of everything.

In addition, we had 1 extra serving each of cruciferous and spices.

Gooseberries, Corn Tortillas & Peanut Butter

Breakfast_textSo, I had kind of a strange breakfast this morning. It was pouring rain and I wanted something rich and filling. One of the yummiest flavor combinations is peanut butter & banana!

  • peanut-butter-350099_6401 banana
  • 2 T peanut butter
  • 1 T ground flaxseed
  • corn tortilla

Ok, so I know it’s odd to use a corn tortilla, but it’s the only kind of ‘bread’ that I have on-hand. And it made a pretty neat little roll-up! I spread the peanut butter on the tortilla, sprinkled the flaxseed on the peanut butter, then placed the whole banana on it and just rolled it up! It took less than 2 minutes to put together. At first, I thought I would easily eat 2 of these, but after one I felt totally satiated.

Checklist items: 1 other fruit, flaxseed, 1 nuts, 1 whole grains (4 out of 18 servings)


snack_textGooseberries are new to me. I tried them for the first time just yesterday! It’s early in the season, so they’re still a little bit sour, but I don’t mind that. I went out after the rain stopped and picked some right off the bush in my garden. If you’ve never picked fresh gooseberries – beware!! These suckers are thorny, and it might be a better idea to buy themwp-1468403922890.jpg if you don’t like the sight of blood. Lol.

  • 1/2 c. gooseberries
  • 2 peaches

Checklist items: berries, 2 other fruits (3 out of 18 servings)


lunch_textWrap number 2 for today. For 2 simple reasons – it’s super fast & easy to throw them together, and you can use anything you’ve got lying around. Oh, and I LOVE corn tortillas!!!

Instructions:

  1. put lettuce down first
  2. then beans
  3. before pouring on the dressing, I wrap it half-way so that I can put on enough without it spilling all over the counter

Checklist items: 1 beans, 1 greens, 1 whole grains (3 out of 18 servings)


 

dinner_textMy partner loves when I make coconut curry. I don’t do it often because of the saturated fat in coconut cream, but today seems like a good day for this little treat.

 

  • wp-1468413512588.jpg1/2 c. red rice (cooked)
  • 1/2 c. garbanzo beans
  • 1/2 c. peas
  • 1/2 c. cauliflower
  • 1 c. spinach (raw)
  • 1/2 c. carrots
  • 1/2 c. yellow bell pepper
  • 1/3 onion, diced (optional)
  • 1 clove of garlic, diced (optional)
  • 1 T. fresh ginger
  • curry powder
  • garam masala
  • coconut cream*
  • vegetable stock/bouillon or water

This can be a one-pot meal if you start out with already-cooked rice. In that case, just add the rice after you’ve turned off the heat so that it doesn’t over-cook. If the rice is cooking at the same time as everything else, then mix just before serving.

*If you prefer to stick with a fat-free meal, just substitute tomato paste for the coconut cream and make a nice red curry instead.

Checklist items: 2 beans, cruciferous, 1 greens, 2 other vegetables, spices, 1 whole grains (8 out of 18 servings)


Taking account of the day:

18 servings in total.

We got at least the minimum the recommended servings of everything, plus a little extra veg if you included the onion & garlic in the curry.

Charentais Melon, Cauliflower, & Kamikaze Lettuce

Breakfast_text

It’s been hot the last few days, so I’m more excited about eating melons than anything else. The Charentais melon is a common & inexpensive variety wp-1468243086441.jpghere in France. It’s a kind of cantaloupe, but I find it to be lighter and more refreshing than the cantaloupe that I was used to in the U.S. I like it much better, actually.

  • 1/2 c. cherries
  • 2 c. cut-up Charentais melon
  • 1/4 c. dates

Checklist items: berries, 3 other fruits (4 out of 18 servings)


lunch_textYou already know I love my salads. Especially with red-leafed lettuce. I’ve been waiting on a Red Kamikaze Batavia in my garden. It’s not quite ready – the red has just started to develop, but I’m impatient, so I’m taking some today anyway. wp-1468244033377.jpg

  • 2 c. Kamikaze batavia lettuce
  • 1/2 c. chickpeas
  • 1/4 c. tomato
  • 1/4 c. red bell pepper
  • 1/4 c. corn
  • 1 T ground flaxseed
  • 1/4 c. sunflower seeds, toasted
  • Chef AJ’s House Dressing

Checklist items: 1 beans, 2 greens, 1 1/2 other vegetables, flaxseed, nuts (6 1/2 out of 18 servings)


dinner_text

I have a weird relationship with cauliflower. I love the way it tastes even though I’m not a huge fan of the way it smells. However you feel about it, it makes a great alfredo – a dish that I loved as a kid.

  • wp-1468240819121.jpg1 heaping c. cauliflower florets
  • 2 T unsweetened almond milk
  • 1 T nutritional yeast
  • 1 sm. clove garlic, minced
  • 1 tsp lemon juice
  • 1/8 tsp garlic powder
  • 1/8 tsp onion powder
  • salt & pepper, to taste
  • 1 c. peas
  • 1 1/2 c. cooked whole grain pasta

Instructions:

  1. Boil the cauliflower florets until tender, about 5 minutes & then drain
  2. Saute garlic
  3. Add cooked cauliflower & garlic with milk, nutritional yeast, lemon juice, garlic & onion powders, and salt & pepper to a blender and blend until smooth
  4. Add cooked pasta, alfredo sauce, & peas to a pot and heat through

Checklist items: 2 beans, 1 cruciferous, 1 other vegetables, spices, 3 whole grains (8 out of 18 servings)


Taking account of the day:

18.5 servings in total.

We got at least the minimum recommended servings of everything.

In addition, we had 1/2 an extra serving of other vegetables or whole grains depending on how you want to count the corn.

Adzuki, Mint & Broccoli

Breakfast_textA friend of mine from Shanghai recently told me how to make a couple of different bean porridges, and I’m giving the first one a shot today! It’s simple, but must be made ahead! I recommend making large batches.

  • wp-1467207822899.jpg1/4 c. barley
  • 1/2 c. adzuki beans
  • 1/4 c. chopped walnuts
  • 1/4 c. raisins
  • 1-2 T maple syrup
  • 1 T ground flaxseed

Instructions:

  1. soak beans & barley together for 4-5 hours
  2. boil together for 2-3 hours (depending on how mushy you want it)
  3. at the end, mix in raisins, walnuts, and maple syrup & flaxseed

Checklist items: 2 beans, 1 other fruits, flaxseed, nuts, 1 whole grains (6 out of 18 servings)


lunch_textOne of my favorite summer dishes, and practically the only thing I ate while I was doing my Master’s thesis: Lebanese tabbouleh! The abundance of fresh herbs make this dish wonderful.

  • wp-1467207406055.jpg1/2 c. cooked bulgur (prepare as instructed on package)
  • 1 1/2 T aquafaba (the liquid in your can or jar of garbanzos)
  • 1 c.fresh flat-leaf parsley (from 3 bunches)
  • 1/4 c. fresh mint
  • 1 medium tomato
  • 1/3 cucumber
  • 1 1/2 T fresh lemon juice
  • 1/4 tsp salt
  • 1/8 tsp black pepper

Get ready!

  1. to get 1/2 c. cooked bulgur, you should use a/b 1/4 c. raw
  2. finely chop the herbs & tomato
  3. peel, core & finely dice the cucumber
  4. mix all the ingredients together and let stand in the refrigerator for at least 1/2 hour to develop flavor
  5. YUM!!

Checklist items: 2 other vegetables, spices, 1 whole grains (4 out of 18 servings)


snack_textGotta get them berries in sometime! It may as well be now. I’m going out to the garden to grab some raspberries.

 

  • 1/2 c. raspberries
  • 2 c. papaya

Checklist items: berries, 2 other fruits (3 out of 18 servings)


dinner_text

Have you noticed yet that I have a page dedicated to recipes? You’ll find my favorite Hummus recipe there, as well as the recipe for Nasturtium Pesto.

This is a 3-dish meal!

  1. mix the pasta & pesto, serve
  2. mix the greens & dressing, serve
  3. dip the broccoli in the hummus

Checklist items: 1 beans, cruciferous, 2 greens, 2 whole grains (6 out of 18 servings)


Taking account of the day:

19 servings in total.

We got at least the minimum recommended servings of everything.

In addition, we had 1 extra serving of whole grains.