Eating Power Foods for Optimal Health & Ideal Weight
Our third day! I actually started incorporating this way of eating about 2 weeks ago. On Day 1 of this challenge I weighed-in and realized that without really trying, I lost over 5 lbs already (I had been hovering at 140lbs and weighed-in at 133lbs!)
Remember, these menu plans are here to give you ideas. If you do not have time to make the soup, for example, a store bought can will do - but if you do have the time, following the recipes will reward you with a much more nutritious meal. Joulia's Bean Soup recipe yesterday is delicious - you must simmer for a few hours though in order for the soup to 'reduce' and become quite thick and tasty!
The most important thing is ~ keep to a diet of 90% fruits and veggies and the result should be quick and easy!
Last night we had a Salad with Shredded Pear. Did you know that Pears are considered 'Power Foods'? They have a high fiber content (6g - almost a quarter of what you need a day!), Potassium (212mg) and Vitamin C (7.5mg). The skin contains mostly insoluable fiber, which promotes healthy digestion. The flesh's soluble fiber, including Pectin, helps you feel fuller longer and keeps blood sugar even. The Pectin lowers LDL ('bad') cholesterol...so snacking on pears regularly can reduce your risk of cardiovascular disease and may guard against diabetes. Unlike many fruits - pears ripen best off the tree. Pears ripen from the inside out, so a soft pear means it is past its prime. To determine if a pear is ready to eat, press gently near the stem, if it yields slightly it is good to go!
Click on Read More below for Day 3 Menu & Recipes.
(* Recipe to follow)
Baked apple with raisins and cinnamon
Salad-stuffed pita with Tasty Humus Spread* (you can also add tomatoes, lettuce or cucumbers)
Mixed baby greens, with cracked peppercorn dressing
Broccoli and Red Pepper Soup*
Corn on the cob*
green2go Showcase Recipes
Easiest, Healthiest Corn on the Cob Ever!
Ears of corn, for best results pull down one side of husk to check that the kernels are firm, do not remove the husks.
Preheat oven to 350 degrees. Place the corn in the oven straight on the racks. Bake for 25 minutes. Take the corn out of the oven...do not do anything with them until you are ready to eat...serve as is.
Make extra ears for later...after baking, remove husks, put in a bag in the fridge - these make great, quick power snacks.
3 medium Tomatoes, chopped
1 peppers (jalapeno peppers, chili peppers or habanero), finely chopped
2 Scallions, finely chopped
1/2 Red Onions, chopped
1 cup Fresh Parsley, chopped
1 cup Fresh Mint, chopped
1 Lime Juiced
Fresh ground black pepper to taste
1 tsp cumin (optional)
Combine all the ingredients and mix in a bowl. Serve with corn chips or as a dressing over mushrooms or fish.
Tasty Hummus Spread or Dip
1 cup cooked or canned garbanzo beans (chickpeas)
1 tbsp. tahini (sesame seed butter)
2 tbsp. lemon juice
2 garlic clove, finely chopped
1/3 cup bean liquid (from the can) or water
1 tsp. horseradish (optional)
Blend all ingredients in a blender until creamy smooth. Makes an awesome spread or a dip for raw and lightly steamed vegetables.
Broccoli and Red Pepper Soup
2 lbs. of fresh or frozen broccoli, chopped into large pieces
1 large onion, diced
3 garlic cloves, minced
3 tbsp. dried vegetable soup mix (such as Vogue Vege Base)
1/3 cup brown rice (uncooked)
3 red bell peppers
1 lemon, juiced
1 tbsp. vinegar
seasonings, to taste
In a large soup pot, combine the broccoli, onion, garlic, water, Vege Base, and rice in 2 quarts of water. Simmer, covered, over a very low flame. Roast the red peppers in a broiler or on a gas grill until all sides are blackened. Quarter and remove the peel and seeds from the peppers, then puree them in the blender with the softened broccoli and some of the soup liquid. Add puree back to the pot. Add the lemon, vinegar, and seasonings to taste (e.g., tarragon, thyme, white or black pepper).