Breakfast: Organic oatmeal 1 cup (dry) simmered in 1 1/2 cups water for 15 minutes. Add cinnamon and agave nectar to taste.=2 SERVINGS.
1 cup soy milk (USDA certified organic if possible).
1 orange.
Lunch: 1/3 pizza. This is my weakness splurge. I just buy a store-brand cheese pizza that's not too saturated fatty and add garlic for sure, onion, fresh picked Chanterelles (I'm in the Pacific Northwest). Any antioxidant foods added raw and not overcooked will do. Maybe add the toppings when the pizza is 1/2 done. Heather Van Vorous has great homemade crust & pizza ideas in her IBS cookbook.
1/4 cup organic raisins.
Supper: 1/4 pound farmed tilapia (fresh not frozen), baked at 350F degrees in extra virgin olive oil for 25 minutes, garnished with basil & lemon juice.
1 sweet potato baked at 350F degrees for 1 1/4 hours.
5 oz.steamed Brussel sprouts.
Breakfast: 1 banana.
Oatmeal, ditto.
1 cup soy milk (I like vanilla, some plain brands).
Lunch: 1/3 pizza, ditto. No I'm not going to eat pizza all of the time, too much FAAAAT. My wife ate 1/3 of it on day 1.
Supper: NAVY BEANS & ROTINI PASTA IN HERBED TOMATO SAUCE-RECIPE (2 stars):
1/2 lb. uncooked multi-grain rotini, 1 T canola oil, 2 cloves garlic chopped, 1 tomato chopped, 1 cup tomato sauce, 2 T water, 2 sprigs parsley chopped, 1 t oregano, 1 t basil, 1 cup broccoli florets, 1 cup cooked Navy beans, 2 T black olives chopped, turmeric/black pepper, scant salt to taste.
Cook rotini & drain.
In a large pot heat oil & cook garlic for a few minutes. Stir in tomato, sauce, water, parsley, oregano, basil. Cook, uncovered, over medium heat, mashing the tomato. When sauce thickens (about 8 minutes) add broccoli. Simmer covered until broccoli is tender yet crunchy (about 5 minutes). Stir in beans and olives. Heat throughout. Add rotini, turmeric, pepper, salt=2 SERVINGS.
Breakfast: Bob's Red Mill pancakes. Added notes to his recipe on his 10 GRAIN PANCAKE AND WAFFLE MIX package are as follows. Use canola oil, use organic (NOT "Cage Free") egg, water instead of milk. Top with agave nectar for syrup, small pat of butter.
CAROB SMOOTHIE-RECIPE:
1 banana, 1 6 oz. vanilla yogurt, 1 cup soy milk, 2 T carob powder, 1 organic egg white, cinnamon & agave nectar to taste.
Blend & serve=2 SERVINGS.
Lunch: Tuna salad (no albacore), vacuum packed preferable (at least not in a plastic lined can-then water packed) on multi-grain "Thin Bun" or "Sandwich Thin" with homemade MAYO-RECIPE:
1 organic egg, 3 T (organic would be nice) cider vinegar, 1/2 t salt, 1/2 t dry mustard, 2 T canola oil.
Blend, keep running blender & drizzle in 1 cup + 2 T more canola oil. You will see when you get mayo easily enough=1 PINT. This worked well, electricity went off & didn't need any. (The mayo was in the 'fridge' already).
1/2 organic apple.
Supper: INDIAN STEW ON INDIAN DUMPLINGS-RECIPE (4 stars):
Dumplings-1/4 cup cooked green peas, 1/4 cup plain yogurt, 1/8 cup cashews chopped, 1/8 cup cilantro chopped, 1/2 T grated ginger root, 1/4 t salt, 1/2 cup instant farina, 6 T boiling water, pinch baking soda, 1 T canola oil, (optional) 1/4 cup shredded coconut.
Combine peas, yogurt, coconut, cashews, cilantro, ginger, salt in bowl. Combine farina and water, add to previous mixture. Stir in baking soda then divide mixture into balls. Shallow pan fry in canola or extra virgin olive oil to golden brown (approx. 5 minutes per side).
Stew-1/2 cup lentils, 1 plus 3/4 cup water, 1/2 t turmeric, 1 T plus 1 t canola oil, 2 t mustard seed, 3 cloves garlic minced, 1 jalapeno chile sliced, 10 oz. Brussel sprouts (we use frozen), 1 cup diced tomatoes, 1/2 t salt, 1 T fresh lemon juice, 1 T cilantro chopped.
Combine lentils, turmeric, 1 cup water in pan and bring to boil. Reduce heat and simmer until lentils are soft (about 30 min). Puree mixture. Heat oil in skillet, add mustard seed. Heat 1-2 minutes until popping stops. Add garlic, chile and cook 1 minute. Add Brussel sprouts, tomato, salt, 3/4 cup water and cook until Brussel sprouts are tender. Stir in pureed lentils and heat throughout. Remove from heat and add cilantro, lemon juice. Serve stew over dumplings.=2 to 3 SERVINGS.
Breakfast: Oatmeal, ditto.
1 cup soy milk.
1 orange.
Lunch: Stir fry vegetables, see http://mavensrecipes.blogspot.com (July 10, 2009). Added notes to this recipe are as follows. Use extra virgin olive oil, organic carrots, organic bell peppers, organic celery, organic Jasmine rice. Replace salt with turmeric/black pepper mix. No plastic lined cans remember.
6 oz. healthy brand of yogurt.
Supper: PORTOBELLOS PARMESAN-RECIPE (4 stars):
2 large portobello mushroom caps, 1 t extra virgin olive oil, 3/4 cup marinara sauce (divided), 1/4 cup soy or organic mozzarella cheese, 1 T shredded Parmesan cheese. Discard mushroom stems. Place mushrooms cap side up on oiled baking sheet & brush tops with oil. Broil 4-5 minutes or until tender. Spread 1/2 of sauce into non-stick baking dish. Place mushrooms on sauce cap side down. Add mozzarella to mushrooms. Add remaining sauce. Sprinkle with Parmesan & bake uncovered at 350F degrees for 8-10 minutes. Serve with multi-grain pasta=2 SERVINGS.
DEVILED EGGS-RECIPE:
2 hard-boiled eggs shelled and cut in half lengthwise, 1 T mayonnaise, squirt mustard, salt & turmeric/black pepper to taste, paprika garnish.
Put yolks in bowl and combine with all except paprika. Fill egg whites with mixture and sprinkle on paprika.
Breakfast: Oatmeal, ditto.
1 cup soy milk.
1 banana.
Lunch: Went to find a healthy restaurant meal. It was challenging but we did swell. I had 2 mesquite grilled cod tacos (corn tortillas) garnished with cilantro, raw cabbage, onion with a side order of black beans & jack cheese. Pretty good on the antioxidants there. 1 1/2 Dungeness crab cakes as an appetizer. We estimated this meal at 39 g. protein and 12 g. fiber. The wife had vegi tacos, so less protein.
Supper: VEGETABLE PENNE SOUP-RECIPE (3 stars):
2 t extra virgin olive oil, 1/2 cup mushrooms chopped, 2 organic carrots diced, 1 onion chopped, 3 cloves garlic minced, 4 cups organic vegetable broth, 2 cups chopped bok choy, 3/4 cup penne pasta, 1/4 cup parsley chopped, 1/2 t turmeric/black pepper.
Heat oil in medium pan. Add mushrooms, carrots, onion, garlic. Stir until vegetables are golden. Stir in broth, bok choy, pasta, spices. Cook until pasta is tender. Stir in parsley=4 SERVINGS.
Breakfast: 3/4 cup Kashi breakfast cereal.
1 cup soy milk.
1 banana.
Lunch: Leftover INDIAN STEW ON INDIAN DUMPLINGS (add water)-Since the wife's working; had 1 serving left.
1/4 cup organic raisins.
Supper: PINTO BEAN QUESADILLAS-RECIPE (4 stars):
1 cup cooked pinto beans, 1 jalapeno pepper seeded and minced, 1 T cider vinegar, 4 large corn tortillas, 1/4 cup soy or organic cheddar cheese, 1 tomato sliced, 2 cloves garlic minced, 1/2 t turmeric/black pepper.
Puree beans, pepper, vinegar. Spread bean mixture over tortillas and sprinkle with cheese. Add sliced tomatoes, garlic, spices. Fold tortillas in half and press flat. Heat the tortillas in extra virgin olive oil (or use non-stick pan without oil) pressing with spatula until golden (about 2 minutes per side). Cut to serving triangles=4 SERVINGS.
Breakfast: 3/4 cup healthy (9 g. protein, 8 g. fiber is nice) antioxidant breakfast cereal.
1 cup soy milk.
6 oz. yogurt.
1 banana.
Lunch: Clif "Builder's" protein bar. I'm stuck at work with no time for lunch!
Supper: BLEW IT, ATE AT WORK. Following is what I should have had.
2 stalks steamed broccoli.
CHAR-GRILLED VIETNAMESE CHICKEN WITH RICE-RECIPE (5 stars):
4 organic chicken breasts, 3 T brown sugar, 2 T soy sauce, 1 t garlic powder (chopped garlic would be better), 1 lb. organic Jasmine rice, 2 organic carrots shredded, 1/2 cup chopped fresh mint leaves, 1/4 cup finely chopped scallions, 1/4 cup agave nectar.
Cut chicken into 1" pieces. In shallow bowl whisk brown sugar, soy sauce, and garlic. Add chicken, turn to coat. Marinate 30 minutes.
Fill a large kettle with water & boil rice until tender. Drain & rinse cold. Transfer rice to serving dish and toss with carrot/mint/scallions.
Remove chicken from marinade and brush with agave nectar. Grill/broil chicken. Turn frequently until cooked through (about 10 minutes). Place chicken on rice mixture & drizzle with dipping sauce=6 SERVINGS.
Sauce-1/3 cup fish sauce, 1/2 cup fresh lime juice, 1/2 cup sugar, 1 cup boiling water.
In a small bowl whisk together ingredients.
EVEN WHILE MISSING LUNCH, THIS DAY ILLUSTRATES THAT NUTRITION CAN BE SERVED.
ADDENDUM: While I did blow it a few times (during this particular week) I remained true to the spirit of good food nutrition. If these 3 meal ideas are divided into 4-6 tiny meals, much the better. In the end I decided to cross out the days (in order). It doesn't matter what day, just mix it up and eat antioxidants. One can't have a five-star meal every night, even on steak and pollutants.
Don't worry about serving size too much for supper. My wife figures me for 1 1/2 servings.
Yeah, you'll learn to like oatmeal, a perfect food. I thought bananas were a perfect food also, until they said I had proctitis. So I limit bananas a little.
I was a meat eater (like you), roast beef every Sunday, "Cheez-its" really did hit the spot. I like my new diet better, after acclimating easily.
Coffee in the morning gets stevia powder (1/8 t is enough) and USDA certified organic Half & Half or soy milk.
Look for the ORGANIC over USDA label.
A square (10 grams) of Lindt's 70% dark chocolate is allowed every day. It goes good with organic raisins and nuts of course.
Green tea is a "must" idea. (As much as is tolerable).
Add 50-50 turmeric-black pepper to everything to spice. Spare the salt. Oregano is the #3 antioxidant spice, nice on pizza, with basil.
Butter is less toxic than oleo. Just use sparingly, it's a fat.
Kashi crackers and cereals make good snacks, as do organic cashews. I bake the raw organic cashews at 300F degrees (sprinkled liberally with cinnamon, the #2 antioxidant spice) for 1/2 hour. Nice! Almonds are the healthiest nuts to eat. I'm sure you know that cashews aren't really nuts.
"Duanwood Reishi" from Dragon Herbs is my favorite Chinese herb. Their Gynostemma tea is sweet and helps with longevity in humans.
Beans, we just buy them organic, dry and cook our own. Navy and Black are the healthiest.
If I must have cookies, I eat Newman's, but they get stale fast due to lack of preservatives.
Microbrewed beer is a slight weakness.
FINALLY, we don't find our new diet to be more expensive than the traditional American nightmare.
Carbs average less than 300 grams daily on antioxidant diet.
Oh yeah-drink plenty of clean water daily
drink water
drink water
drink water
drink water
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