Below are some meal suggestions for any of you participating in the Eat Healthy Challenge. Many of you have already asked me, “What the heck am I going to eat on this Challenge?” Well as you’ll see, we’re certainly going to continue to eat – that’s for sure. We’re just going to tweak our regular diets a little (okay, well maybe a lot for some of you healthy junkies needing some bigger changes). But don’t worry, we’re going to continue to eat…eat lots of healthy delicious foods. I’ll be posting many recipes in the next weeks.
1. Fruit and Vegetable smoothies – BLEND two pieces of fruit (apple, pear, blueberries, strawberries, banana, etc.), add kale, spinach, or a whole bell pepper, add parsley or cilantro, add one-to-two tablespoons of flaxseed oil, add wheatgrass powder or a greens powder (if you want) and a little bit of water or almond milk. You can put whatever vegetables you want in your smoothie. You can throw nuts (walnuts, almonds, pecans, Brazil nuts, or hazelnuts) into the smoothie and blend or eat a handful of nuts on the side to increase protein.
2. Eggs with whole grain toast.
3. Oatmeal (stove top cooking method, not packaged oatmeal). Add raisins, cinnamon, sesame seeds, alternative milk, and ground flax meal. Sweeten with a little honey or real maple syrup. Make a large portion and keep it in the fridge to reheat.
4. Fruit salad and plain yogurt.
5. Cereals with milk alternative – best cereals are Millet/Rice by Nature’s Path or shredded wheat. Read all cereal labels for sugar or hydrogenated oils.
- A gigantic salad with lettuce, grated carrots, grated red peppers, grated beets, chicken or tofu, avocado, goat feta and roasted pumpkin seeds mixed with a little olive oil and sea salt (yummy). This is not your typical boring salad. Add whatever you want – brown rice, legumes, nuts, sautéed vegetables… Toss in a dressing made from flaxseed oil (4 tablespoons), apple cider vinegar (3 tablespoons), lemon juice (3 tablespoons) and garlic.
- Tuna, salmon or egg sandwich on whole grain bread or spelt bread with lettuce and tomato. I love Vegenaise (Grapeseed Oil) mayo –it’s worth buying!
- Eggs, raw vegetables, rice crackers and hummus or black bean dip.
- Leftover from the night before – meat and vegetables.
- Meat or fish with brown rice and vegetables.
- Veggie burgers, ground turkey burgers or extra lean hamburgers are satisfying and easily reheated the next day. Add wheat germ and flax meal to the burgers.
- Vegetarian chili.
- Pasta with the arugula pesto (recipe to come). Alternate between kamut, whole wheat and rice pastas. If you’re a vegetarian look for your protein in your meals (add nuts to the pesto or add chickpeas or tofu to the pasta sauce). Add fresh vegetables to the dish or sauce.
- Bean salads with brown rice and vegetables.
- Vegetable stews and soups – nice for fall.
- A handful of nuts and an apple.
- Vegetables, rice crackers and hummus or babaganoush.
- A smoothie.
- A few organic corn chips and salsa. Read all ingredients.
Lots of recipes to help out on, and off, the Challenge will continue to be added …