DAY 1
BREAKFAST
· Banana-Cashew Lettuce Wrap*
· Low-sodium vegetable juice
LUNCH
· Vegetable Garbanzo Wrap*
· Broccoli Vinaigrette*
· Mango
DINNER
· Tossed Salad with Dijon Pistachio Dressing*
· Speedy Vegetable and Bean Soup* (Save leftover for Day Two.)
· Strawberries, blueberries and banana
· Strawberry Dressing* (Note: Soak Fruit Compote over-night for Day Two.)
DAY 2
BREAKFAST
· Oatmeal and Fruit Compote
LUNCH
· Raw vegetables(broccoli, red pepper)
· Tahini Dressing/Dip* (save leftover for dinner salad)
· Speedy Vegetable and Bean Soup* (Leftover from Day 1 dinner.)
· Grapes
DINNER
· Mixed Greens
· Tahini Dressing/Dip*
· Thai Vegetable Curry*
· Fresh fruit (Note: Freeze bananas for dinner on Day Three.)
DAY 3
BREAKFAST
· Chocolate Smoothie*
LUNCH
· Mixed greens, avocado, and tomatoes with low-fat, low-salt dressing
· Roasted Vegetable Pizza
· Apple
DINNER
· Raw vegetables (carrots, red pepper, broccoli)
· Caesar Salad Dressing/Dip*
· Southwestern Chicken* (Veg substitute—Quick Vegetable Bean Medley*)
· Cauliflower Spinach Mashed “Potatoes”* (OR Steamed Asparagus)
· Mixed Berry Freeze* (need frozen bananas) or fresh fruit
Recipes for Your 3-Day Sample Plan
Banana - Cashew Lettuce Wrap
INGREDIENTS
4 tablespoons raw cashew butter
12 romaine lettuce leaves
2 bananas, thinly sliced
DIRECTIONS
Spread cashew butter on lettuce leaf (1 teaspoon per leaf) Lay banana slices on cashew butter and wrap lettuce around.
Serves: 2 — Prep Time: 5 minutes
One Serving Contains: CALORIES 311.9; PROTEIN 8.3g; CARBOHYDRATE 39.5g; FAT 16.5g; SODIUM 14.9mg
Vegetable Garbanzo Wrap/Dip
INGREDIENTS
1 large tomato, chopped
1 avocado, chopped
1 cucumber, chopped
4 leaves romaine lettuce, shredded
1 15-ounce can garbanzo beans (low or no salt), drained and mashed
2 tablespoons fruit flavored vinegar
4 whole grain tortillas
1/2 tablespoon raw sesame tahini
DIRECTIONS
Toss vegetables with garbanzo beans and vinegar. Warm a whole grain tortilla, spread a thin coating of tahini on it, and roll with the vegetable/bean mixture.
Serves: 4 — Prep Time: 20 minutes
One Serving Contains: CALORIES 555.8; PROTEIN 20.7g; CARBOHYDRATE 84.8g; FAT 16.9g; SODIUM 364.4mg
Broccoli Vinaigrette
INGREDIENTS
1 large bunch broccoli
1/4 cup seasoned rice vinegar
2 teaspoons Dijon mustard
2 large cloves garlic, pressed or minced
DIRECTIONS
Chop broccoli into bite-sized florets. Peel stems and slice them into 1⁄4 inch-thick strips. Steam florets and stems for 8 minutes, or until just tender. While the broccoli is steaming, whisk remaining ingredients in large bowl. Add broccoli and toss to mix.
Serves: 2 — Prep Time: 15 minutes
One Serving Contains: CALORIES 110.7; PROTEIN 7.6g; CARBOHYDRATE 19g; FAT 0.9g; SODIUM 216.9mg
Tossed Salad with Dijon Pistachio Dressing
INGREDIENTS
INGREDIENTS - DIJON PISTACHIO DRESSING
2/3 cup water
1/2 cup pistachio nuts, unsalted, preferably raw
2 tablespoons lemon juice
1 tablespoon ground flax seeds
1 teaspoon Dijon mustard
1/2 teaspoon Bragg Liquid Aminos or low sodium soy sauce
1/4 teaspoon garlic powder
2 deglet noor dates or 1 medjool date (optional)
INGREDIENTS - SALAD
10 ounces (about 10 cups) mixed greens
1 medium tomato, chopped or handful of cherry tomatoes, halved
1 carrot, grated
1/2 medium cucumber, halved and thinly sliced
1/2 small red onion, chopped
DIRECTIONS
Blend dressing ingredients in high powered blender until smooth and creamy. Combine salad ingredients and toss with dressing.
Serves: 2 — Prep Time: 20 minutes
One Serving Contains: CALORIES 318; PROTEIN 13.8g; CARBOHYDRATE 37.7g; FAT 16.4g; SODIUM 181.7mg
Speedy Vegetables and Beans Soup
INGREDIENTS
1 pound frozen Asian vegetables
1 pound frozen broccoli florets
1 pound frozen mixed vegetables
1 pound frozen collard greens
2 cups frozen corn
1 cup frozen onions
7 cups carrot juice
3 cups water
1 1/2 cups sun-dried tomatoes, snipped in half
1 cup adzuki beans, low or no salt, including some bean liquid
1 cup red beans, low or no salt, including some bean liquid
2 15-ounce cans lentils, low or no salt
4 cloves garlic, chopped
4 tablespoons no salt seasoning
1 tablespoon Spike, no salt
2 teaspoons chili powder
8 ounces organic baby spinach or coarsely chopped organic spinach
DIRECTIONS
In a large soup pot combine all ingredients, except the fresh spinach. Cover and simmer for 1 hour, stirring occasionally. Add more water if a thinner soup is desired. Turn off heat and stir in spinach to wilt.
Serves: 10 — Prep Time: 15 minutes
One Serving Contains: CALORIES 370.8; PROTEIN 21.8g; CARBOHYDRATE 74.6g; FAT 2.1g; SODIUM 340.3mg
Strawberry Dressing/Sauce
INGREDIENTS
1/2 bag frozen strawberries, thawed or 1 pint fresh organic strawberries
1/2 cup vanilla soy milk
1 tablespoon date sugar, or 2 dates
DIRECTIONS
Blend all ingredients together in a high powered blender. May be served over banana/fruit “ice cream”, a fruit salad, or with a salad or steamed vegetables.
Serves: 3 — Prep Time: 5 minutes
One Serving Contains: CALORIES 62.9; PROTEIN 2.3g; CARBOHYDRATE 13g; FAT 0.9g; SODIUM 23.6mg
Oatmeal and Fruit Compote
INGREDIENTS
fresh fruits, chopped
raisins or other dried fruits, chopped
soy milk, orange juice or pomegranate juice, to cover for soaking
1 cup old fashioned rolled oats
DIRECTIONS
To make fruit compote: Combine the fresh and dried fruits in a glass jar along with some soy milk or juice for soaking. Cover and refrigerate overnight. In the morning, prepare rolled oats according to directions on package. Add fruit compote to the oatmeal.
Serves: 2 — Prep Time: 15 minutes
One Serving Contains: CALORIES 245.2; PROTEIN 10.2g; CARBOHYDRATE 51.5g; FAT 3.3g; SODIUM 4.1mg
Tahini Dressing/Dip
INGREDIENTS
1 cup water
1/2 cup raw tahini (pureed sesame seeds)
1/2 cup raw tahini (pureed sesame seeds)
1/4 cup fresh lemon juice
1 tablespoon VegiZest
1 teaspoon Bragg Liquid Aminos or low sodium soy sauce (optional)
6-8 pitted dates, to taste
1/2 medium banana
1 clove garlic, chopped
DIRECTIONS
Blend all ingredients together in a high powered blender until smooth and creamy.
Serves: 4 — Prep Time: 6 minutes
One Serving Contains: CALORIES 229.9; PROTEIN 6.5g; CARBOHYDRATE 23.2g; FAT 14.5g; SODIUM 94.9mg
Thai Vegetable Curry
INGREDIENTS
4 cups brown rice or quinoa, cooked
4 cloves garlic, finely chopped
2 tablespoons peeled and finely chopped fresh ginger
2 tablespoons chopped fresh mint
2 tablespoons chopped fresh basil
2 tablespoons chopped fresh cilantro
2 cups carrot juice
1 red bell pepper, thinly sliced
1 large eggplant, peeled, if desired & cut into 1 inch cubes
2 cups green beans, cut in 2 inch lengths
3 cups sliced shiitake mushrooms, stems removed
1 small can bamboo shoots
2 tablespoons no salt seasoning
1/2 teaspoon curry powder
3 tablespoons chunky peanut butter, natural unsalted
2 pounds tofu, cut into 1/4 inch thick slices
1/2 cup light coconut milk
2 cups watercress leaves, divided
1/2 cup chopped raw cashews
mint, basil, cilantro unchopped (for garnish, if desired)
DIRECTIONS
Cook brown rice or quinoa according to package directions and set aside until ready to serve. Add remaining ingredients (except for peanut butter, tofu, coconut milk, 1 cup of the watercress and cashews) to wok or large skillet. Bring to a boil and simmer covered, stirring occasionally, until all vegetables are tender. Mix in peanut butter. Add tofu, simmer and toss until hot. Add coconut milk and heat through. Serve on rice or quinoa. Top with the remaining cup of watercress and cashews.
Serves: 8 — Prep Time: 40 minutes
One Serving Contains: CALORIES 397.6; PROTEIN 13.5g; CARBOHYDRATE 60.9g; FAT 13.5g; SODIUM 51.2mg
Chocolate Smoothie
INGREDIENTS
5 ounces organic baby spinach
2 cups frozen blueberries
1/2 cup soy milk
1 medium banana
2 medjool dates or 4 deglet noor dates
2 tablespoons natural cocoa powder
1 tablespoon ground flax seeds
DIRECTIONS
Blend all ingredients together in a high powered blender until smooth and creamy.
Serves: 2 — Prep Time: 5 minutes
One Serving Contains: CALORIES 276.2; PROTEIN 8.1g; CARBOHYDRATE 58.8g; FAT 4.8g; SODIUM 93.4mg
Roasted Vegetable Pizza
INGREDIENTS
2 cups broccoli florets
1 large red bell pepper, sliced 1 inch thick
1 large Portobello mushroom, sliced 1/2 inch thick
1 teaspoon garlic powder
1/2 teaspoon Bragg Liquid Aminos or low sodium soy sauce
1 tablespoon balsamic vinegar
1 teaspoon Mrs. Dash seasoning or Spike no salt seasoning
5 ounces organic baby spinach
2 whole grain tortillas
1/2 cup pasta sauce, no or low salt
2 ounces soy cheese or skim-milk cheese, grated
DIRECTIONS
Preheat oven to 350 degrees. Toss broccoli, bell peppers, and mushrooms with garlic powder, liquid aminos, balsamic vinegar, and seasoning. Roast seasoned vegetables on a cookie sheet for 30 minutes, turning occasionally and mounding to keep from drying out. Steam spinach until just wilted. Remove vegetables when done and preheat oven to 450 degrees. Spread a thin layer of pasta sauce on tortilla, sprinkle soy cheese, and distribute roasted vegetables and spinach on top. Bake for approximately 7 minutes or until cheese is melted and tortilla is lightly brown around edges. Serve over brown rice, if desired.
Serves: 2 — Prep Time: 25 minutes
One Serving Contains: CALORIES 235.1; PROTEIN 13.5g; CARBOHYDRATE 35.8g; FAT 5.7g; SODIUM 362.9mg
Caesar Salad Dressing/Dip
INGREDIENTS
3 cloves garlic, roasted*
1/2 cup soy milk
1/4 cup raw cashew butter
1 tablespoon fresh lemon juice
1 tablespoon nutritional yeast (optional)
1 1/2 teaspoons Dijon mustard
dash black pepper
DIRECTIONS
Roast garlic. Remove skins and blend with the rest of the ingredients in a high powered blender until creamy and smooth.
Serves: 3 — Prep Time: 8 minutes
One Serving Contains: CALORIES 154.3; PROTEIN 5.7g; CARBOHYDRATE 9.3g; FAT 11.3g; SODIUM 85.8mg
Southwestern Chicken
INGREDIENTS
1 cup salsa, low sodium
1 cup black beans or red kidney beans, low or no sodium
1 cup fresh or frozen sweet corn
2 tablespoons fresh chopped cilantro
2 skinless, boneless chicken breasts
DIRECTIONS
Preheat oven to 350 degrees. Mix salsa, beans, corn, and cilantro together. Spoon 1/2 of the salsa mixture over the chicken and marinade for at least one hour. Bake chicken for 30 minutes or until cooked through. Slice the chicken breasts and top with remaining salsa mixture.
Serves: 4 — Prep Time: 15 minutes
One Serving Contains: CALORIES 240.7; PROTEIN 33.3g; CARBOHYDRATE 22.9g; FAT 2.1g; SODIUM 468.2mg
Quick Vegetable Bean Medley
INGREDIENTS
1 head broccoli, small florets, with peeled and sliced 1/2 inch thick stems
1 red bell pepper, thinly sliced
8 cloves garlic, chopped
1/2 pound shiitake mushrooms, sliced
2 15-ounce cans red beans, no salt, drained
1/3 cup water
1 tablespoon no salt seasoning
1/3 cup sunflower seeds, lightly toasted
DIRECTIONS
In large pan, place all ingredients except the sunflower seeds. Sauté about 10 minutes or until broccoli is just tender. Toss in cooking juice and top with sunflower seeds.
Serves: 4 — Prep Time: 15 minutes
One Serving Contains: CALORIES 413.1; PROTEIN 27.5g; CARBOHYDRATE 64.9g; FAT 8.2g; SODIUM 55.8mg
Cauliflower, Spinach Mashed “Potatoes”
INGREDIENTS
6 cups cauliflower florets, fresh or frozen
6 cloves garlic, sliced
10 ounces fresh organic spinach or organic baby spinach
1/2 cup raw cashew butter
soy milk, if needed to thin
1/4 teaspoon nutmeg
DIRECTIONS
Steam cauliflower and garlic about 8 to 10 minutes or until tender. Drain and press out as much water as possible in strainer. Place spinach in steamer, steam until just wilted and set aside. Process cauliflower, garlic, and cashew butter in a food processor with “S” blade in place until creamy and smooth. Check the consistency. If it is too thick, add a small amount of soy milk, process some more and check again. Add nutmeg, adjusting to taste. Mix pureed cauliflower with wilted spinach. Serve hot or warm.
Serves: 4 — Prep Time: 25 minutes
One Serving Contains: CALORIES 166.6; PROTEIN 9.1g; CARBOHYDRATE 18.6g; FAT 8.5g; SODIUM 124.2mg
Mixed Berry Freeze
INGREDIENTS
1/4 cup soy milk or almond milk
1/2 ripe banana, frozen*
1 10-ounce package of frozen mixed berries
2 tablespoons ground flax seeds
DIRECTIONS
Place the soy milk in a food processor, with the S blade in place (or use a high powered blender). Turn the machine on and drop in small slices of frozen banana, one by one. Add the berries and mix. Place in serving bowls and top with flax seeds.
Serves: 2 — Prep Time: 10 minutes
One Serving Contains: CALORIES 140.2; PROTEIN 3.5g; CARBOHYDRATE 25.3g; FAT 4.2g; SODIUM 21mg