To start ~ Healthy and Easy ingredients
To start the 6 week Challenge with us, you will need to get a few items for your pantry. For a complete list of ingredients for the next several days, click here to print pantry list #1.
We will be using lots of Fruit: If you have kids, make it fun - take them to the market with you and let them choose...or better yet, support our local farmers and buy some fruit from their stands (be careful with strawberries though - they should be organic only...this is the reason why...) Frozen fruit is great - if that is what you prefer - see below for our most delicious smoothies, which we eat for breakfast nearly every day - and the best part is I can tell my son - Go Make Breakfast Please!!!
There are also certain ingredients that we will use over and over again during this challenge because they are EASY and completely HEALTHY!
Click below on Read More for Bulk Items and info on Romaine Lettuce, Frozen Fruit and Ideas for kids:
We live near a Costco, so will be buying some bulk items there, such as:
Romaine Lettuce (pack of 6 heads) ~ When the plan calls for lettuce, we will use Romaine a lot. Because it is easy to buy in bulk and more than this - it is extremely healthy! Did you realize that Romaine is the 'King' of lettuces?
Compare Iceburg to Romaine:
8 vs. 8 calories
0.5 vs. 0.58 gram protein
0.7 vs. 1 gram fiber
10 vs. 16 mg calcium
78 vs. 116 mg potassium
1.5 vs. 11.3 mg vitamin C
16 vs. 64 mcg folate
13.3 vs. 48.2 mcg vitamin K
164 vs. 1637 mcg beta carotene
152 vs. 1087 mcg of lutein + zeaxanthin
While often overlooked in the nutrition world, romaine is actually a very nutritious food.The vitamins, minerals, phytonutrients and fiber found in romaine lettuce are especially good for the prevention or alleviation of many common health complaints.
Frozen Fruit sliced in bags. Frozen fruit are just as nutritious as fresh.
Fruits and vegetables should be consumed soon after harvest, or postharvest handling conditions must be controlled such that nutrient degradation does not occur. Freezing fruits therefore, is often healthier than fresh fruit that travels across the country!
Costco sells 2 great bags:
4lb mixed rasberries, blueberries and marionberries ($9.59) 6lb mixed mango, papaya, strawberries and pineapples ($8.79)
We have been making unbelievably delicious smoothies with bananas and a little milk (or vanilla soy) and using these frozen fruits as the ice. My son makes a big blender full every morning for our breakfast now! That's it - only 3 ingredients! We will be having these for breakfast A LOT over the next 6 weeks (and on...) because they are EASY, completely nutritious and very affordable! I keep forgetting - but will remember to ADD a tablespoon of flaxseed to the smoothies!
Bananas because we use these in our smoothies everyday for breakfast, these are good to buy in bulk.
And for now ~ some good ideas for the 10% non-fruits & veggies:
I have 2 kids. They have been eating a modified diet with me for the past 2 weeks in preparation for the 6 week challenge. Both are around the teen age, so I have been occassionally making carb-based meals for them...
Pasta (whole grain) with sauce they will always eat, so I keep on hand bottles of Tomato & Basil Marinara (or just tomato sauce & add your own fresh basil...even better!) Did you know that tomatoes are one of those rare veggies that becomes even more nutritious when heated?
Another great bulk item for your freezer from Costco ~ a bag of all natural Spinach & Mozzarella Ravioli. These take 9 minutes and I top them with the Marinara sauce...My kids really like this.
That's it for now....We have lots more to come!