MENU. Day 1 Nectarine Smoothie Chickpea Salad Red Lentils with Potatoes. Day 2. Strawberries and Cream Overnight Oats

Transcription

1 MENU Day 1 Nectarine Smoothie Chickpea Salad Red Lentils with Potatoes Day 2 Strawberries & Cream Overnight Oats Red Lentils with Spinach & Nectarine Salad Caponata over Quinoa Day 3 California Eggs Chickpea Salad Garlic Black Eyed Pea & Spinach Stuffed Mushrooms Day 4 Nectarine Smoothie Stuffed Mushrooms with Spinach Salad Vietnamese Tofu Day 5 Strawberries and Cream Overnight Oats Vietnamese Tofu Mango Fried Rice Day 6 California Eggs Mango Fried Rice Deviled Potatoes with Nectarine Salad

2 PREP GUIDE FOR THE WEEK 3 cups cooked quinoa prepared according to package directions 2¼ cups cooked brown rice prepared according to package directions 1-2 fresh ginger, grated (1 Tablespoon) 2 eggs, hard boiled 3 limes, zested & juiced (4½ Tablespoons juice, ½ teaspoon zest) DAY ONE ¾ nectarine, pitted and chopped 1½ carrots, shredded (½ cup) 1½ stalks celery, chopped (¾ cup) 1 ounce snap peas, chopped (¼ cup) 1½ ounces spinach, chopped (1 cup) ¼ yellow onion, diced (¼ cup) ½ zucchini, diced (1 cup) ½ red bell pepper, diced (½ cup) Make overnight oats for Breakfast Day 2 DAY TWO ½ cup sliced strawberries ½ nectarine, sliced ¼ red or green bell pepper, sliced (¼ cup) ¾ red or green bell pepper, diced (¾ cup) ¼ yellow onion, diced small (¼ cup) DAY THREE 1 nectarine, diced ⅓ yellow onion, diced small (⅓ cup) ¼ red or green bell pepper, diced small (¼ cup) 2½ ounces spinach, chopped (1¾ cups) ½ stalk celery, chopped small (¼ cup) 1 carrot, shredded (⅓ cup) DAY FOUR 1¼ nectarines, diced ½ mango, sliced 1 red or green bell pepper, sliced thin (1 cup) ¼ yellow onion, sliced (¼ cup) 1 carrot, sliced (½ cup) 1 stalk celery, sliced (½ cup) ¼ portobello mushroom cap, sliced thin Make overnight oats for Breakfast Day 5

3 DAY FIVE ½ mango, diced ¼ yellow onion, sliced (¼ cup) ¾ red or green bell pepper, sliced (¾ cup) 4 ounces snap peas, chopped (1 cup) DAY SIX 1 nectarine, sliced 2 Tablespoons diced yellow onion ¼ red or green bell pepper, diced small (¼ cup) ¼ red or green bell pepper, sliced (¼ cup) 2½ ounces spinach, chopped (1¾ cups)

4 VEGETARIAN & VEGETARIAN FOR ONE Fruits & Vegetables 4 Servings 2 Servings 1 Serving Price Qty (4 servings) nectarines Asian pear fresh ginger 5-6" 2-3" 1-2" 2.5 carrots celery snap peas 1-1/4 pounds 2/3 pound 1/3 pound 4.5 spinach 2-1/4 pounds 1-1/4 pounds 2/3 pound 5 cilantro 2 bunches 1 bunch 1 bunch 3 limes new potatoes 2 pounds 1 pound 1/2 pound 4 red or green bell pepper strawberries 3 pints 2 pints 1 pint 6 tomatoes avocado fresh basil 2 bunches 1 bunch 1 bunch 3 yellow onion eggplant 1 medium 1 small 1 small 2 portobello mushroom caps lemongrass 2" 1" 1" 1 zucchini 2 medium 1 medium 1 small 2 mangoes Misc. 4 Servings 2 Servings 1 Serving Price Qty (4 servings) pure vanilla 2 teaspoons 1 teaspoon 1/2 teaspoon 1 red wine vinegar 3 Tablespoons 1-1/2 Tblspns 2-1/4 tsp 1 brown rice 4-1/2 cups 2-1/4 cups 1-1/4 cups 2 low sodium soy sauce 6 Tablespoons 3 Tablespoons 1-1/2 Tblspns 2 curry powder 1 Tablespoon 1/2 Tblspn 3/4 teaspoon 1 crush red pepper 1/4 teaspoon 1/8 teaspoon 1/8 teaspoon 1 red lentils 1-1/2 cups 3/4 cup 1/2 cup 3 white beans 5 (15 oz) cans 3 (15 oz) cans 2 (15 oz) cans 10 black eyed peas 2 (15 oz) cans 1 (15 oz can) 1 (15 oz) can 2 extra firm tofu 2 (15 oz) blocks 1 (15 oz) block 1/2 (15 oz) blk 5 JUNE 24, 2016 Notes for 4 servings need 4 Tablespoons grated optional Notes for 4 servings optional PANTRY INGREDIENTS Olive Oil 1-1/2 cups 3/4 cup 1/2 cup balsamic vinegar light coconut milk 96 fl oz 48 fl oz 24 fl oz Dijon mustard 2 teaspoons 1 teaspoon 1/2 teaspoon Garlic cloves 22 cloves 11 cloves 6 cloves Herbes de Provence 2 teaspoons 1 teaspoon 1/2 teaspoon eggs cumin cayenne 1/4 teaspoon 1/8 teaspoon 1/8 teaspoon paprika vegetable broth 1 cup 1/2 cup 1/4 cup quinoa 6 cups 3 cups 1-1/2 cups tomato paste oregano kosher salt 3 teaspoons 1-1/2 teaspoons 3/4 teaspoon black pepper 2 teaspoons 1 teaspoon 1/2 teaspoon nuts: cashews 4-1/2 cups 2-1/4 cups 1-1/4 cups canned beans: garbanzos 5 (15 oz) cans 3 (15 oz) cans 2 (15 oz) cans raw old fashioned oats 5 cups 2-1/2 cups 1-1/4 cups

5 Each recipe makes one serving All nutrition Information is for one serving DAY ONE BREAKFAST: Nectarine Smoothie 2 Tablespoons chopped cashews ¾ nectarine, pitted and chopped ½ Asian pear, chopped ¼ teaspoon grated ginger Dash of pure vanilla extract (optional, if on hand) ½-¾ cup light coconut milk Ice cubes 1 egg, hard boiled 1. Add all ingredients to small blender or food processor and blend until smooth. Serve with a boiled egg on the side. Smoothie: 250 kcal, 4g Protein, 29g Carb, 40mg Sodium, 3g Fiber, 0mg Cholesterol, 14g Fat, 6g Saturated, 12g Sugar, 2% Calcium,8% Iron Egg: 70kcal, 6g Protein, 1g Carb, 65mg Sodium, 0g Fiber, 215mg Cholesterol, 4.5g Fat, 1.5g Saturated, 0g Sugar, 2% Calcium, 4% Iron DAY ONE LUNCH: Chickpea Salad For salad 1 (15 ounce) can garbanzo beans 1 cup cooked quinoa * see prep guide 1½ carrots, shredded (½ cup) 1½ stalks celery, chopped (¾ cup) 1 Asian pear, chopped 1 ounce snap peas, chopped (¼ cup) 1½ ounces spinach, chopped (1 cup) 2 Tablespoons chopped cilantro 2 Tablespoons toasted cashews For dressing 1½ Tablespoons lime juice 2¼ teaspoons olive oil ¼ teaspoon Dijon mustard ½ clove garlic, minced pinch of kosher salt and black pepper 1. In a small bowl, combine dressing ingredients. In a serving bowl, combine salad ingredients, add dressing, and toss to combine. 2. Save half for Lunch Day kcal, 18g Protein, 73g Carb, 170mg Sodium, 13g Fiber, 0mg Cholesterol, 13g Fat, 1.5g Saturated, 8g Sugar, 15% Calcium, 30% Iron

6 DAY ONE DINNER: Red Lentils with Potatoes For lentils ½ Tablespoon olive oil ¼ yellow onion, diced (¼ cup) ½ teaspoon grated ginger ½ clove garlic, minced ½ zucchini, diced (1 cup) ½ red bell pepper, diced (½ cup) ¾ teaspoon curry powder Dash of kosher salt Pinch of ground pepper Pinch of crushed red pepper, optional ⅓ cup red lentils ½ cup light coconut milk ¼ cup water 2 Tablespoons toasted chopped cashews 1 Tablespoon chopped cilantro 1 lime wedge 1. Heat oil in a soup pot over medium heat. When oil is hot, add onion, garlic, and ginger and cook for 2-3 minutes. 2. Add zucchini and peppers and cook for another 3 minutes. Add spices and stir well to combine. Add lentils, coconut milk and water and bring to a simmer. Cover and cook for minutes, stirring frequently until lentils are tender. Reserve half for Lunch Day 2. Serve remaining lentils topped with cashews, cilantro, and lime wedges with a side of potatoes. For potatoes ½ pound new potatoes, cut in half ½ Tablespoon olive oil ¼ teaspoon Herbes de Provence Dash of kosher salt Pinch of black pepper Toss ingredients together and put on a baking sheet for about minutes. Save half for Dinner Day 6. Lentils: 350kcal, 17g Protein, 41g Carb, 170mg Sodium, 9g Fiber, 0mg Cholesterol, 15g Fat, 4g Saturated, 6g Sugar, 4% Calcium, 25% Iron Potatoes: 110kcal, 2g Protein, 18g Carb, 170mg Sodium, 2g Fiber, 0mg Cholesterol, 3.5 Fat, 0g Saturated, 1g Sugar, 2% Calcium, 4% Iron

7 DAY TWO BREAKFAST: Strawberries & Cream Overnight Oats ½ cup raw old fashioned oats ⅓ cup + 2 Tablespoons light coconut milk (can sub almond milk) ⅓ cup water Dash of pure vanilla extract, optional ½ cup sliced strawberries 2 Tablespoons chopped cashews 1. Combine oats, coconut milk, water, and vanilla in a sealable container. 2. Add strawberries on top, seal, and refrigerate overnight. 3. In the morning, sprinkle nuts on top and enjoy. 340 kcal, 8g Protein, 43g Carb, 35mg Sodium, 7g Fiber, 0mg Cholesterol, 16g Fat, 6g Saturated, 8g Sugar, 2% Calcium, 15% Iron DAY TWO LUNCH: Red Lentils with Spinach & Nectarine Salad Leftover Red Lentils, warmed * from Dinner Day 1 For spinach & nectarine salad ½ nectarine, sliced ¼ red or green bell pepper, sliced (¼ cup) ½ tomato, sliced 1½ ounces spinach (1 cup) ¼ avocado, diced 1 Tablespoon chopped basil ¾ teaspoon olive oil ½ Tablespoon lime juice ½ teaspoon lime zest pinch of kosher salt and black pepper Toss salad ingredients together gently. Serve Red Lentils with Spinach & Nectarine Salad on the side. Lentils: 260kcal, 14g Protein, 35g Carb, 170mg Sodium, 9g Fiber, 0mg Cholesterol, 7g Fat, 2.5g Saturated, 5g Sugar, 4% Calcium, 15% Iron Salad: 160 kcal, 3g Protein, 18g Carb, 110mg Sodium, 6g Fiber, 0mg Cholesterol, 10g Fat, 1g Saturated, 8g Sugar, 6% Calcium,, 15% Iron

8 DAY TWO DINNER: Caponata over Quinoa 2¼ teaspoons olive oil 1 clove garlic, minced ¼ yellow onion, diced small (¼ cup) ¾ red or green bell pepper, diced (¾ cup) ¼ eggplant, diced 2 tomatoes, diced ½ Tablespoon red wine vinegar ¼ cup low-sodium vegetable broth 2 Tablespoons chopped basil ½ (15 oz) can organic white beans, drained and rinsed Dash of kosher salt Pinch of black pepper ¾ cup cooked quinoa, warmed * see prep guide 1. Heat a skillet over medium-high heat and add olive oil. When oil is hot add garlic and onions and cook for 2-3 minutes. Add bell peppers and eggplant and cook for 3-5 minutes. Add tomatoes, vinegar, and broth; simmer for 5 minutes. Add basil. 2. Save half of caponata for Dinner Day 3. Add white beans, salt, and pepper to remaining sauce and stir until warmed through. Serve over quinoa. Caponata: 270 kcal, 12g Protein, 41g Carb, 230mg Sodium, 11g Fiber, 0mg Cholesterol, 8g Fat, 0.5g Saturated, 10g Sugar, 10% Calcium,, 15% Iron Quinoa: 170kcal, 6g Protein, 30g Carb, 0mg Sodium, 4g Fiber, 0mg Cholesterol, 2.5g Fat, 0g Saturated, 1g Sugar, 2% Calcium, 10% Iron

9 DAY THREE BREAKFAST: California Eggs ¾ teaspoon olive oil 2 Tablespoons diced yellow onion ¼ red or green bell pepper, diced small (¼ cup) 1 ounce spinach, chopped (¾ cup) 2 eggs, beaten pinch of salt and pepper 1 Tablespoon chopped cilantro ½ tomato, sliced ¼ avocado, sliced Heat a non-stick skillet over medium heat and add oil, onions, bell pepper, and spinach; cook for 3-4 minutes. Add eggs, salt, pepper, and cilantro and scramble. Serve with sliced tomato and avocado. 270 kcal, 14g Protein, 13g Carb, 35mg Sodium, 7g Fiber, 0mg Cholesterol, 16g Fat, 6g Saturated, 8g Sugar, 2% Calcium,, 15% Iron DAY THREE LUNCH: Chickpea Salad Serve Chickpea Salad leftover from Lunch Day kcal, 18g Protein, 73g Carb, 170mg Sodium, 13g Fiber, 0mg Cholesterol, 13g Fat, 1.5g Saturated, 8g Sugar, 15% Calcium, 30% Iron

10 DAY THREE DINNER: Garlic Black Eyed Pea & Spinach Stuffed Mushrooms ¾ teaspoon olive oil ¼ yellow onion, diced small (¼ cup) ½ stalk celery, chopped small (¼ cup) 1 clove garlic, minced 1 carrot, shredded (⅓ cup) 1½ ounces spinach, chopped (1 cup) 2 Tablespoons chopped basil ¾ cup (½-15 oz can) organic black eyed peas ¾ cup cooked brown rice * see prep guide Dash of kosher salt Pinch of black pepper ¼ teaspoon Herbes de Provence 1 egg white ¼ cup raw old fashioned oats, ground 3 portobello mushrooms caps, wiped clean 1 cup caponata sauce *from Dinner Day 2 ½ cup sliced strawberries 1 nectarine, diced 1. Heat oven to 400 F. 2. Combine filling mixture (oil through oats) and mix gently. 3. Fill each mushroom with mixture and top with caponata. Cover and bake for minutes. 4. Save half the stuffed mushrooms for Lunch Day 4. Serve remaining mushrooms with a side of sliced strawberries and nectarines. Stuffed Mushroom: 350 kcal, 16g Protein, 57g Carb, 320mg Sodium, 11g Fiber, 55mg Cholesterol, 8g Fat, 1g Saturated, 11g Sugar, 10% Calcium, 25% Iron Strawberries & Nectarines 90kcal, 2g Protein, 21g Carb, 0mg Sodium, 4g Fiber, 0mg Cholesterol, 0.5g Fat, 0g Saturated, 15g Sugar, 2% Calcium, 4% Iron

11 DAY FOUR BREAKFAST: Nectarine Smoothie 2 Tablespoons chopped cashews ¾ nectarine, pitted and chopped ½ Asian pear, chopped ¼ teaspoon grated ginger Dash of pure vanilla extract (optional, if on hand) ½-¾ cup light coconut milk Ice cubes 1 egg, hard boiled 1. Add all ingredients to small blender or food processor and blend until smooth. Serve with a boiled egg on the side. Smoothie: 250 kcal, 4g Protein, 29g Carb, 40mg Sodium, 3g Fiber, 0mg Cholesterol, 14g Fat, 6g Saturated, 12g Sugar, 2% Calcium,8% Iron Egg: 70kcal, 6g Protein, 1g Carb, 65mg Sodium, 0g Fiber, 215mg Cholesterol, 4.5g Fat, 1.5g Saturated, 0g Sugar, 2% Calcium, 4% Iron DAY FOUR LUNCH: Leftover Stuffed Mushrooms with Spinach Salad Serve leftover stuffed mushrooms (from Dinner Day 3) cold or reheated with Spinach Salad. For spinach salad ½ cup spinach ½ red or green bell pepper, thinly sliced (½ cup) ½ nectarine, diced ½ Tablespoon olive oil ¾ teaspoon lime juice or balsamic vinegar pinch of kosher salt In a serving bowl, combine salad ingredients and toss gently. Mushrooms: 360 kcal, 32g Protein, 29g Carb, 380mg Sodium, 7g Fiber, 115mg Cholesterol,, 14g Fat, 2g Saturated, 11g Sugar, 8% Calcium, 20% Iron For Salad: 110kcal, 2g Protein, 11g Carb, 50mg Sodium, 3g Fiber, 0mg Cholesterol, 7g Fat, 1g Saturated, 7g Sugar, 2% Calcium, 4% Iron

12 DAY FOUR DINNER: Vietnamese Tofu 1 teaspoon olive oil ¼ yellow onion, sliced (¼ cup) 1 clove garlic, minced ½ inch piece of lemongrass, minced *optional ½ Tablespoon grated ginger 1 carrot, sliced (½ cup) 1 stalk celery, sliced (½ cup) ½ red or green bell pepper, sliced thin (½ cup) ¼ portobello mushroom cap, sliced thin ½ (15 oz) block organic firm tofu, drained and diced 2¼ teaspoons low-sodium soy sauce Pinch of black pepper Pinch of cayenne *optional 2 Tablespoons light coconut milk 2 Tablespoons chopped cilantro 1 Tablespoon chopped basil ¾ cup cooked quinoa *see prep guide 1 Tablespoon toasted cashews 1 lime wedge ½ mango, sliced 1. Heat a nonstick skillet over medium-high heat. Add oil, onion, garlic, lemongrass, and ginger; cook for 1-2 minutes. Add carrots, celery, bell peppers, and mushrooms and cook for about 4-5 minutes. Set aside and put skillet back on heat. 2. Heat skillet to medium heat and add tofu. Cook for about 3 minutes then add soy sauce, pepper, cayenne, and milk. Bring to a simmer for 3-4 minutes. Turn off heat and add cilantro and basil. 3. Save half of tofu and veggies for Lunch Day #5. 4. Garnish remaining tofu and veggies with cashews and lime and serve over quinoa with a side of mango. Tofu: 240 kcal, 16g Protein, 12g Carb, 440mg Sodium, 2g Fiber, 0mg Cholesterol, 14g Fat, 2.5g Saturated, 5g Sugar, 25% Calcium, 20% Iron Quinoa: 170kcal, 6g Protein, 30g Carb, 10mg Sodium, 4g Fiber, 0mg Cholesterol, 2.5g Fat, 0g Saturated, 1g Sugar, 2% Calcium, 10% Iron Mango:: 70kcal, 0g Protein, 17g Carb, 0mg Sodium, 1g Fiber, 0mg Cholesterol, 0g Fat, 0g Saturated, 15g Sugar, 0% Calcium, 0% Iron

13 DAY FIVE BREAKFAST: Strawberries & Cream Overnight Oats ½ cup raw old fashioned oats ⅓ cup + 2 Tablespoons light coconut milk (can sub almond milk) ⅓ cup water Dash of pure vanilla extract, optional ½ cup sliced strawberries 2 Tablespoons chopped cashews 1. Combine oats, coconut milk, water, and vanilla in a sealable container. 2. Add strawberries on top, seal, and refrigerate overnight. 3. In the morning, sprinkle nuts on top and enjoy. 340 kcal, 8g Protein, 43g Carb, 35mg Sodium, 7g Fiber, 0mg Cholesterol, 16g Fat, 6g Saturated, 8g Sugar, 2% Calcium,, 15% Iron DAY FIVE LUNCH: Vietnamese Tofu & Vegetables Leftover Vietnamese Tofu & Vegetables * from Dinner Day 4 1 lime wedge 1 Tablespoon toasted chopped cashews ½ cup cooked quinoa, warmed * see prep guide Reheat Vietnamese tofu and vegetables and garnish with lime and cashews; serve over quinoa. Tofu: 240 kcal, 16g Protein, 12g Carb, 440mg Sodium, 2g Fiber, 0mg Cholesterol, 14g Fat, 2.5g Saturated, 5g Sugar, 25% Calcium, 20% Iron Quinoa: 110kcal, 4g Protein, 20g Carb, 5mg Sodium, 3g Fiber, 0mg Cholesterol, 2g Fat, 0g Saturated, 1g Sugar, 2% Calcium, 8% Iron

14 DAY FIVE DINNER: Mango Fried Rice 3 Tablespoons whole cashews 1 teaspoon olive oil, divided ¼ yellow onion, sliced (¼ cup) 1 clove garlic, minced ½ teaspoon grated ginger ¾ red or green bell pepper, sliced (¾ cup) 4 ounces snap peas, chopped (1 cup) ½ (15 oz) can organic white beans, drained and rinsed 1½ cups cooked brown rice * see prep guide ½ mango, diced 1 egg + 1 egg white, whisked 2¼ teaspoons low-sodium soy sauce Pinch of cayenne, optional 1½ Tablespoons lime juice 1. Toast cashews carefully in a dry skillet for 2-3 minutes until golden and fragrant (leave whole); set aside. 2. Heat a non-stick skillet over medium heat. 3. Add ½ teaspoon of oil, onions, garlic, and ginger and cook for 1 minute. 4. Add bell peppers, snap peas, beans, and rice. Cook until warmed through. 5. Add mango and cashews and stir to combine. 6. Make a well in the center of the mixture and add remaining oil. Add eggs and stir to cook through. 7. When cooked through, add soy sauce, cayenne, and lime juice and stir to combine. 8. Save half for Lunch Day kcal, 17g Protein, 69g Carb, 290mg Sodium, 2g Fiber,90mg Cholesterol, 14g Fat, 2g Saturated, 3g Sugar, 2% Calcium, 15% Iron

15 DAY SIX BREAKFAST: California Eggs ¾ teaspoon olive oil 2 Tablespoons diced yellow onion ¼ red or green bell pepper, diced small (¼ cup) 1 ounce spinach, chopped (¾ cup) 2 eggs, beaten pinch of salt and pepper 1 Tablespoon chopped cilantro ½ tomato, sliced ¼ avocado, sliced Heat a non-stick skillet over medium heat and add oil, onions, bell pepper, and spinach; sauté for 3-4 minutes. Add eggs, salt, pepper, cilantro, and scramble. Serve with sliced tomato and avocado. 270 kcal, 14g Protein, 13g Carb, 35mg Sodium, 7g Fiber, 0mg Cholesterol, 16g Fat, 6g Saturated, 8g Sugar, 2% Calcium,, 15% Iron DAY SIX LUNCH: Leftover Mango Fried Rice * from Dinner Day 5 Reheat leftover Mango Fried Rice. 460 kcal, 17g Protein, 69g Carb, 290mg Sodium, 2g Fiber,90mg Cholesterol, 14g Fat, 2g Saturated, 3g Sugar, 2% Calcium, 15% Iron

16 DAY SIX DINNER: Deviled Potatoes with Nectarine Salad For deviled potatoes ¼ (15 ounce) can garbanzo beans, drained & rinsed ½ Tablespoon lime juice ¼ avocado, pitted ½ clove garlic, minced ¼ teaspoon Dijon mustard ¾ teaspoon olive oil pinch of salt and pepper ¼ pound roasted new potatoes * from Dinner Day 1 For salad 1 nectarine, sliced ¼ red or green bell pepper, sliced (¼ cup) 1½ ounces spinach, chopped (1 cup) ¼ (15 oz) can white or garbanzo beans, drained and rinsed 2 Tablespoons chopped cashews ¾ teaspoon red or white wine vinegar ¾ teaspoon olive oil pinch of salt and pepper 1 Tablespoon chopped basil 1. For deviled potatoes, combine all ingredients except potatoes in a food processor. 2. Scoop bean mixture on top of each potato. (quick version- just stir together all ingredients with diced potatoes) 3. For salad, toss ingredients together and serve with potatoes. Potatoes: 300 kcal, 7g Protein, 39g Carb, 290mg Sodium, 8g Fiber, 0mg Cholesterol, 13g Fat, 1.5g Saturated, 2g Sugar, 4% Calcium, 10% Iron Salad: 270kcal, 11g Protein, 41g Carb, 130mg Sodium, 8g Fiber, 0mg Cholesterol, 9g Fat, 1.5g Saturated, 14g Sugar, 10% Calcium, 20% Iron