I love kiwifruit. Some people eat the skin, but I just can’t get myself to do that. I’m sure I’m missing out on some extra fiber & vitamins, but I’m okay with that for now.
2 kiwifruit- 1 banana
- 1 peach
- 1/2 c. cherries
- 1/4 c. nuts of choice
Instructions:
- cut each fruit into bite-sized pieces
- mix together (or eat nuts separately)
- nom nom
Checklist items: berries, 3 other fruits, nuts (5 out of 18 servings)
Once upon a time, the idea of a bean salad would have really turned me off. Now it’s something I love! I recently discovered the small white Coco bean, popularly used in the French dish cassoulet.
1 1/2 c. pre-cooked beans of choice (I used a 6-bean mix including cannellini, coco, kidney, adzuki, garbanzo & green beans)- 1 c. kale, chopped
- 1/4 c. parsley, chopped
- 1/4 c. onion, diced
- salt & pepper, to taste
- 3 T. lemon juice
- 1/2 T apple cider vinegar
- 1/2 T Dijon mustard
- 1/2 T maple syrup
Instructions:
- Blanch green beans in boiling water for 3 minutes
- Drain and rinse other beans
- Mix everything together and let stand in refrigerator for at least half an hour before eating. It’s probably best to make a batch ahead of time.
Checklist items: 3 beans, 1 greens, 1/2 other vegetables, spices (5 1/2 out of 18 servings)
It’s pizza night!! Definitely one of my favorites. If you’d told me one year ago that the best pizza ever was cheese-less, I would have called you crazy. I’ve tried different variations of this recipe, but I always come back to the original because it’s perfect how it is, and any changes I’ve tried to make have left me ever-so-slightly less happy with it. At first you might think I’ve made a typo on the amount of mushrooms but, I assure you, I did not.
Note: unlike most of my recipes, this is for two people. Or you can eat the other half cold the next day; it’s just as good! The checklist items below are per person, or for 1/2 the pizza.
250 g. mushrooms, sliced thin (I use white mushrooms the size of my palm, which don’t fit well into a measuring cup even after I’ve sliced them, but the internet machine says this amount is 2 c.)- 100 g. (1 c.) red onion, sliced thin
- 62 g. (generous half-cup) red or yellow bell pepper, sliced thin
- 62 g. (generous half-cup) sun-dried tomatoes, drained and diced
- 2/3 c. olive marinara
- 2 T ground flaxseed
- oregano, to taste
- cayenne pepper, to taste (optional)
- pizza dough- you can buy ready-made or make your own. We make our own using 250 g whole wheat flour
- garlic powder, to taste (optional)
- 3 c. arugula
Instructions:
- The key to a properly-cooked pizza is to slice your vegetables as thin as you can. That goes for the mushrooms, bell pepper, and onion. The sun-dried tomato you can just cut into small chunks, a/b the size of a dime.
- Once the crust is rolled out, spread the olive marinara over the dough leaving a 1/2-inch border for the crust, and sprinkle with oregano, flaxseed (& cayenne, if using).
- For the vegetables: bell pepper goes down first, then a ridiculous layer of mushrooms. This part takes a little bit of patience, because you need to overlap them in order to make a layer that completely covers the pizza, except for the crust.
- Sprinkle the onions evenly and, finally, the sun-dried tomatoes.
- A nice finishing touch is to sprinkle garlic powder around the crust.
- Bake on the bottom level of the oven, at 500 F (just under 270 C), until the crust is golden brown, the mushrooms start to shrivel a little, and the onions are turning brown – around 15 minutes.
- Just before serving, cover the pizza with arugula
Checklist items: cruciferous, 1 greens, 4 other vegetables, flaxseed, spices, 3 whole grains (11 out of 18 servings)
Taking account of the day:
21 1/2 servings in total.
We got at least the minimum recommended servings of everything.
In addition, we had 2 1/2 extra servings of other vegetables plus an extra serving of spices.
Eat like every bite counts 