Get Better Results with No Added Sugar

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Jonathan Dickerson
5 years ago
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1 A BETTER MENU DON'T POUR ADDED SUGAR IN YOU Get Better Results with No Added Sugar Good old sugar is not the better nutrition problem, but too much of it sure is, though, and because we ve been getting in too much it can be great to reset your sugar load with a week of no added sugar. Sound unappetizing? We worried about that too! But #1 better nutrition rule is: better nutrition better be delicious. So you don t need to worry, you just need to prep, eat and be happy. Enjoy how truly sweet making better not perfect no added sugar choices more often can be for you!

2 Day 1 Vegetable Omelet: 2 eggs ¼ cup red bell peppers 1 cup fresh spinach ¼ cup diced tomatoes ¼ cup baby bell mushrooms Banana & cashew butter on toast: 1 slice of whole grain bread ½ sliced banana 1 tbsp cashew butter Chickpea, avocado & feta salad: 5 oz canned chickpeas (washed, drained) ½ avocado (great as dressing if you blend in the parsley and lemon juice, otherwise make into cubes) 2 oz crumbled feta cheese 5 cherry tomatoes, halved 1 tbsp fresh parsley 1 tbsp fresh lemon juice Cauliflower fried rice: Sautee together: 1 medium head of grated cauliﬂower (or you can use frozen cauliﬂower rice) 1 egg ½ small diced onion ¼ cup fresh peas ¼ cup fresh diced carrots 5 diced scallions 1 minced garlic cloves 3 tbsp gluten free soy sauce

3 Day 2 Super seed bowl: Cook in ½ cup hot water: ½ tbsp. chia seeds 1 ½ tbsp. hemp seeds Mix in: 1 tbsp coconut oil 1 tbsp almond butter 1 tsp ground cinnamon ½ cup blueberries, raspberries or blackberries jicama & Hummus Chopped jicama with ¼ cup hummus Rice n Beans Bowl ½ cup brown rice cooked ½ cup black beans 2 tbsp Manitoba Harvest hemp hearts ½ cup avocado Add to a bowl of romaine lettuce Celery boats with cottage cheese 2 celery stalks sliced in halve ¼ cup organic cottage cheese Top with a pinch of cayenne pepper Hemp pesto pasta ¾ cup whole wheat pasta ⅓ cup Homemade Hemp Pesto

4 Day 3 Poached egg in a sweet potato ½ baked sweet potato Top with 1 poached egg Zucchini noodles (Zoodles) 2-3 zucchinis cut into noodle-like strips raw or sautéed ½ small diced onion 1 diced tomato 1 bay leaf Top with 3 Tbsp hemp hearts Simple Smoothie 11 oz plain coconut water ¼ cup cashews 1 tsp cinnamon ½ cup frozen cauliﬂower or spinach Wild salmon & faro Sautee garlic (1 clove, diced) Add a pinch of cumin and cayenne in vegetable broth Stir in ½ cup black beans into ½ cup cooked faro Place 3 oz cooked wild salmon on top Side salad of greens & lemon juice with olive oil

5 Day 4 Espress-YoSelf Bowl 1 serving plain oatmeal 1 tbsp almond butter 2 tbsp hemp seeds 1 shot of espresso Stuffed Peppers Stuﬀ 1 red bell pepper with: ½ cup cooked quinoa blended with 1 tbsp olive oil & a pinch of sea salt Some Like It Hot Tacos 2 corn tortillas Roasted chicken or baked ﬁsh, cubed pinch red pepper ﬂakes 2 tbsp guacamole ¼ cup shredded lettuce Green Smoothie Blend: 1 cup of organic vanilla unsweetened non-dairy milk 3 Tbsp Manitoba Harvest hemp hearts ½ banana ½ cup spinach ¼ cup blueberries Better Burger n Fries Bison or organic veggie burger (check the label to make sure no added sugar- seriously some have it in there!) bowl of mixed lettuce Sautée onions and mushrooms ½ sweet potato baked & sliced into fries with the skin on Toss with pinch of sea salt & cayenne

6 Day 5 Better Breakfast Parfait 6 oz plain unsweetened organic yogurt or almond yogurt or homemade cashew cream To layer, place 3 oz in cup top with: ¼ cup organic berries 1 tsp cacao nibs, then repeat. Falafel Wrap n Roll In 1 or 2 lettuce leaves (or collards) wrap: 2-1oz falafel ¼ cucumber, diced ¼ cup plain low-fat or whole, organic Greek yogurt 1 tsp cumin blended into the yogurt Another Smoothe Option Blend together: ½ avocado 1 cup organic kale ½ cup frozen pineapple ½ cup mixed frozen berries 1 cup water ¼ cup cashews 1 tbsp chia seeds Cauliflower Pep Pizza Cauliﬂower Pizza Recipe Top with ½ chicken sausage sliced thinly

7 Day 6 Cheesy Sweet Potato ½ baked sweet potato (Skin on) topped with ½ cup organic cottage cheese and 1 tsp cinnamon Better Un-Blandwich 1 slice organic whole grain and seed bread 2 tbsp hemp pesto 3 slices of sun-dried tomatoes (check label to make sure no added sugar) Enjoy open-faced or fold-over for a better half. Celery Stick it to Nut Butter 10 pieces of celery 2 tbsp of your favorite nut butter Brocco Chix Bowl 3 oz chicken breast, shredded tossed atop 1 cup roasted broccoli ﬂorets a Dress with a blend of: 1 tbsp mustard 2 Tbsp olive oil 1 tsp balsamic vinegar Banana Dream Boat ½ banana, chopped 1 cup organic ricotta cheese 1 tbsp cacao nibs

8 Day 7 Peanut butter & jelly smoothie Blend together: ½ cup frozen mixed berries 1 tbsp peanut butter ½ tbsp. chia seeds 1 scoop vanilla whey protein powder (check label to ensure no sugar in the ingredients), 2 oz rolled oats ⅔ cup unsweetened almond milk Chicken Pumpkin salad ½ cup of roasted pumpkin, cubed 3 oz roasted chicken, cubed 2 tbsp pine nuts ½ cucumber chopped ½ red pepper, chopped Dresswith 2 tbsp olive oil Better Hot Chocolate Whisk together: 2 tbsp cacao powder 3 oz of coconut water Warm up (or foam) 8 oz of unsweetened non-dairy milk or organic milk Stir in the cacao-coconut water blend. May need to whisk again. Salmon & faro Sushi Blend: 4 oz wild salmon, canned ½ avocado Make into 4-6 mini-balls Roll it into ½ cup cooked faro A bed of greens or with nori (seaweed) wraps.

A BETTER MENU NO ADDED SUGAR Better Menu Tips Yes you can, yes you should add water, plain teas, herbs, spices and non-starchy vegetables to any menu item.

9 A BETTER MENU NO ADDED SUGAR Better Menu Tips Yes you can, yes you should add water, plain teas, herbs, spices and non-starchy vegetables to any menu item. Yes you can even enjoy coﬀee and some extra bites too but this menu provides nutrient-balanced options so take note when you add items that you make sure you aim for better nutrient balance more often. Looking for recipes? Check out the Ashley Koﬀ Approved (AKA) Better Recipes for how to make some of these menu items. Looking for portions or want to exchange an ingredient due to preferences, intolerances, or allergies, review The Better Nutrition Plan at Thanks to awesome AKA intern, Stephanie Grasso for helping design this menu Ashley Koff RD LLC

MENU MENU A BETTER FIBER (ADULTS)

MENU MENU A BETTER FIBER (ADULTS) A BETTER MENU MENU FIBER (ADULTS) Been told you should increase your fiber intake but not sure how to do it better? When it comes to better fiber nutrition it better be delicious, better be doable, better