--------------------------------- Week 1 Meal Plan ---------------------------------
Monday Breakfast Uncle Sam Cereal with fresh blueberries and sliced bananas o Note: Be sure to keep the fruit to grain ratio 2:1 so that you have two times the amount of fruit as grain Homemade hemp cream (see recipe below) OR store bought hemp milk Coffee with a little organic pastured milk/pastured cream or green tea Fresh Hemp Cream Recipe ½ cup water 3-4 tablespoons hemp seeds Pinch of unrefined sea salt 1 pitted date (optional) 1. Place the water, hemp seeds, salt and optional date in a high-speed blender (we like Vitamix) and blend until smooth and creamy. Hemp cream will keep for up to 3 days stored in a covered container in the fridge. 2. Shake well before serving. Lunch Quick Bahamian Black Bean Soup (see recipe on the next page or look for BPA-free soft box Fig Food Co. Yucatan Black Bean Soup) Huge Shredded Kale Salad with pink grapefruit, avocado, lemon juice and a drizzle of extra virgin olive oil Optional: Slice of toasted sprouted whole grain bread or brown rice Sparkling mineral water (we like San Pellegrino) or green tea (try it iced)
Monday Lunch Lunch Quick Bahamian Black Bean Soup Recipe (Serves: 2) 2 teaspoons organic extra virgin olive oil 1 shallot, finely chopped 1 teaspoon cumin Unrefined sea salt, to taste 1 box (15 ounces) frozen pureed butternut squash, thawed 1 can (15 ounces) black beans, rinsed and drained ½ cup canned unsweetened coconut milk (look for BPA-free Nutiva brand) 1 ½ cup organic vegetable broth ¼ cup chopped fresh cilantro 2 tablespoons fresh lime juice 1. Heat the oil in a heavy saucepan over medium heat. Add the shallots and sauté 2-3 minutes. Add the cumin and season with a little salt. 2. Add the butternut squash, beans, coconut milk, broth, and cilantro. Bring soup to a boil, stirring constantly. Reduce heat to medium-low and simmer 3 minutes to blend flavors. Mix in lime juice. Season soup with salt to taste. Note: If you want a creamy soup, use a handheld stick blender to puree ingredients until smooth and creamy.
Monday Super Green Smoothie Snack Green Goddess Hemp Smoothie (Serves: 1) 1 handful chopped kale 1 celery stalk 3 organic pitted dates ½ cup frozen pineapple ¾ cup frozen mango 1-inch knob fresh ginger, peeled Juice from 1 whole lime ¼ cup parsley 2 tablespoons hemp seeds (such as Nutiva) 1 ½ cups cold water 1. Place all ingredients in a high speed blender (such as Vitamix) and process until smooth and creamy.
Tuesday Breakfast Mint Chocolate Chip No-Milk Shake (see recipe below) Coffee with a little organic pastured milk/cream or green tea Mint Chocolate Chip No-Milk Shake (Serves: 2) 1 frozen banana, cut into bite-sized pieces ½ cup frozen peaches ½ cup raw macadamia nuts (ideally soaked in water for 2 to 3 hours and then rinsed and drained) 1/3 cup chopped fresh mint leaves 3 tablespoons raw cacoa nibs 2 or 3 pitted dates ½ teaspoon pure vanilla extract 1 ½ cup water 3 or 4 ice cubes 1. Place all ingredients, except for the ice, in a high speed blender (we like Vitamix) and process until smooth and creamy. 2. Add the ice and process again. Drink chilled.
Tuesday Lunch Very Veggie Sandwich: Pile watercress, shredded carrots, sliced red peppers and avocado between 2 slices of toasted, sprouted whole grain bread. Drizzle vegetables with a bit of flax oil. Fresh Tomato Soup (see recipe below) Sparkling mineral water (we especially like San Pellegrino) or green tea (try it iced) Fresh Tomato Soup (Serves: 4-6) 5 large fresh tomatoes 1 tablespoon plus 1 teaspoon extra virgin olive oil 5 cloves crushed garlic 1 Spanish onion, chopped 3 stalks celery, chopped 1 red bell pepper, chopped 2 carrots, chopped Unrefined sea salt, to taste 4 cups organic vegetable broth (such as Pacific Natural Foods) ½ teaspoon curry powder 2 teaspoons raw honey Juice from 1 whole lime 1. Bring a large pot of salted water to a boil; add the tomatoes to the boiling water and cook 4-5 minutes, or until skins loosen. Carefully remove tomatoes from the water with a slotted spoon. Set aside until tomatoes are cool enough to handle; carefully slip off the skins and discard. Chop the tomatoes and set aside. 2. Heat the oil in a large heavy saucepan over medium-high heat; add the garlic, onions and celery. Sauté for 1-2 minutes. Add the bell pepper and carrots and sauté 3-4 minutes, or until vegetables are soft. Season with salt to taste. Add the chopped tomatoes. 3. Add the broth, curry powder, honey, and lime juice. Simmer for 15 minutes. Use a handheld stick blender and process until smooth and creamy. Serve hot or cold. (Note: Soup will keep 3-4 days in a covered container in the refrigerator)
Tuesday Super Green Smoothie Snack Daily Lime & Dill Detox SuperGreen Smoothie (Serves: 2) ½ pear 1 cup chopped and seeded cucumber ¼ cup chopped fresh dill 1 small avocado 1 cup baby spinach 2 tablespoons lime juice 1-inch knob fresh gingerroot, peeled 1 cup frozen pineapple 1 ¼ cup water 3-4 ice cubes 1. Place all ingredients, except for the ice, in a high-speed blender (we like Vitamix) and process until smooth and creamy. Add the ice and process again. Drink chilled.
Wednesday Breakfast Steel cut oatmeal with fresh raspberries, blueberries and peaches (Note: Be sure to keep the fruit to grain ratio 2:1 so that you have two times the amount of fruit as grain) Homemade hemp cream (see recipe page 1) OR store bought hemp milk Coffee with a little organic pastured milk/cream or green tea Lunch Florida Cobb Salad: Start with a huge serving of chopped romaine lettuce in a large bowl and add little piles of the following: black beans, frozen thawed organic corn, chopped avocado, chopped fresh grape tomatoes, chopped mango, chopped scallions and chopped carrots. Drizzle on a little flax oil and fresh lime juice. (Note: a Mezzaluna is an indispensable kitchen tool for chopping salads.) Sparkling mineral water (we especially like San Pellegrino) or green tea (try it iced)
Wednesday SuperGreen Smoothie Snack Peachy Kale Dream (Serves: 2) ½ avocado 1 cup frozen ½ avocado organic peaches 1 frozen 1 banana, cup frozen cut into organic peaches pieces 1 frozen banana, cut into pieces 2 tablespoons fresh lemon 2 tablespoons fresh lemon juice juice 1 ¼ cup water 1 ¼ cup water Handful of kale Handful of kale 3-4 ice cubes 3-4 ice cubes Optional: Optional: 2-3 pitted 2-3 dates pitted dates 1. Place all ingredients, except for the ice, in a high-speed blender (such as a Vitamix) and process until smooth and creamy. 2. Add the ice and dates (if using) and process again. Drink chilled.
Thursday Breakfast Perfect Scrambled Eggs-n-Veggies (see recipe below) Sliced pears Coffee with a little organic pastured milk/cream or green tea Perfect Scrambled Eggs-n-Veggies (Serves: 1) 2 organic, pastured eggs 2 teaspoons water Unrefined sea salt, to taste Pinch of paprika ½ teaspoon organic extra-virgin coconut oil (such as Barlean s) Veggie addition: ½ cup finely chopped bell pepper + ¼ cup finely chopped onion 1. Crack the eggs into a small bowl. Add the water, salt, and paprika. Use a fork to whisk the eggs vigorously. (The more you whisk them, the fluffier they will be). Set whisked eggs aside. 2. Heat the oil in a small skillet over medium heat; add the vegetables and sauté until soft, 3 to 4 minutes. Pour the whisked eggs over the vegetables and scramble until the eggs are no longer runny (be careful not to overcook). Eat at once. Lunch Leftover Easy Tomato Soup recipe (from Tuesday) Baked Potato with finely chopped sundried tomatoes, chives and mashed avocado or homemade vegan sour cream (see recipe on next page) Sparkling mineral water (we especially like San Pellegrino)
Thursday Lunch Homemade Vegan Sour Cream (Serves:2) 1 cup of raw cashews (ideally, soaked for at least 2 hours and rinsed) 1/2 cup of water 1/4 cup of lemon juice 3/4 teaspoon onion powder 1/2 teaspoon unrefined sea salt 1. Place all ingredients in a high speed blender (we like Vitamix) and process until smooth and creamy. Transfer to a bowl and chill in the refrigerator for at least 2 hours.
Thursday SuperGreen Smoothie Snack Blueberry Ginger Cocktail (Serves:1) 2 handfuls spinach or romaine lettuce 1 cup frozen blueberries ¼ inch knob ginger, peeled 1 tablespoon chia seeds 2 organic pitted dates 1 cup ice cold water ½ cup ice 1. Toss all ingredients, except for the ice, in a high-speed blender (we like Vitamix) and process until smooth and creamy. 2. Add the ice and process again until smooth and creamy. Drink cold.
Friday Breakfast No-Cook Swiss Morning Muesli (see recipe below) Finely chopped apples Fresh hemp cream (recipe page 1) or store-bought Coffee with a little organic pastured milk/cream or green tea No-Cook Swiss Morning Muesli (Serves: 6) 1 cup raw whole pecans ¼ cup chia seeds 2 cups organic dried apricots 1 cup pitted dates (or superfood dried mulberries from Navitas Naturals) 1 teaspoon ground cinnamon 1 teaspoon organic extra-virgin coconut oil (such as Barlean s) 1 cup old-fashioned oats 1. In a food processor, combine all the ingredients except the oats and pulse for about 2 minutes to combine. Transfer the mixture to a self-sealing plastic bag. Add the oats. Shake to combine. Serve. It really doesn t get much easier than this no-cook muesli, which keeps nicely for weeks if stored in a covered container in the fridge. Sprinkle the muesli over chopped fresh fruit and drizzle some hemp cream on top. Yum!! P.S. The concept of muesli (which includes uncooked oats) was actually developed by a Swiss physician.
Friday Lunch Steamed broccoli drizzled with flax oil and balsamic vinegar. (Note: To save time, try using frozen broccoli florets and cook in the microwave for 2 minutes, then add oil and vinegar) Spinach, Pear & Gorgonzola Pita Pizza (on a whole grain pita pocket, such as Food for Life brand) o Halve the pita loaves horizontally to form 4 rounds and arrange the rounds, rough sides up, on a baking sheet. o Brush the tops of the rounds lightly with extra virgin olive oil and sprinkle them with unrefined sea salt to taste. o Toast them in the middle of a preheated 350 F oven for 5 minutes, or until they are pale golden and crisp. o While the rounds are toasting, in a large skillet heat 1 teaspoon extra virgin olive oil and add ¼ of a red onion (sliced thin) and sauté for 3-4 minutes. o Add an extra-large handful of spinach and sauté until just wilted. Season with salt. o Put the onion-spinach mixture on top of the toasted pita rounds and add thinly sliced pears. Sprinkle with 2 tablespoons of cheese. o Broil about 4 inches from the heat for 2 minutes. Eat warm. Sparkling mineral water (we especially like San Pellegrino) or green tea (try it iced)
Friday SuperGreen Smoothie Snack Better than V-8 SuperGreen Smoothie (Serves: 1) 1 tomato, chopped 1 stalk celery, chopped 1 clove garlic 1 handful parsley 1 teaspoon organic Worcestershire 1 or 2 dashes Tabasco (or other hot sauce) 1 tablespoon chia seeds ¼ cup ice cold water 4 ice cubes 1. Place all ingredients, except for the ice and chia seeds, in a high-speed blender (we like Vitamix) and process until smooth and creamy. Add the ice and process again. Stir in chia seeds. Drink chilled.
Saturday Breakfast No Cook Swiss Morning Muesli (see recipe from Friday s breakfast ) Fresh sliced strawberries Fresh hemp cream (see recipe from Monday) or store-bought hemp milk Coffee with a little organic pastured milk/cream or green tea Lunch Chilled Orange Beet Soup (see recipe below) Bowl of cooked short grain brown rice or quinoa with beans of your choice (keep bean to grain ratio 1:1) Sparkling mineral water (we especially like San Pellegrino) or green tea (try it iced) Chilled Orange Beet Soup (Serves: 4) 3 medium-sized beet bulbs, ends cut ¼ cup fresh lemon juice (plus 1 teaspoon fresh lemon zest for garnish) 1 cup water ½ cup pine nuts 2 cloves garlic 1 whole peeled orange, cut into segments (plus 1 teaspoon orange zest for garnish) Unrefined sea salt, to taste 1. Preheat oven to 400 degrees. 2. Wrap each beet bulb in aluminum foil. Place the foiled beet bulbs on a cast iron skillet or heavy cookie sheet. Roast beets for 40 minutes, or until forktender. Remove beets from oven, carefully unwrap the foil and let cool. When beets are cool enough to handle, coarsely chop. 3. To a Vitamix, add ½ of the chopped beets, lemon juice and water. Process until very smooth. Add the remaining beets and process again. Add the pine nuts, garlic and orange segments and process until very smooth. Season with salt to taste. 4. Transfer soup to a large bowl, cover and chill for 2-3 hours. Garnish with lemon zest and orange zest and serve cold.
Saturday SuperGreen Smoothie Snack Mango Spice Cake SuperGreen Smoothie (Serves: 2) 2 tablespoons chia seeds 1 to 2 handfuls chopped kale or baby spinach ½ cup frozen pineapple pieces 1¼ cups frozen mango pieces ½-inch piece gingerroot, peeled ½ teaspoon ground cinnamon ¼ teaspoon ground nutmeg 2½ cups ice cold water or coconut water 1. In a high-speed blender (we like Vitamix) combine all the ingredients; blend until smooth and creamy. Drink cold.
Sunday Breakfast Blueberries-n-Cream No-Milk Shake (see recipe below) Coffee with a little organic pastured milk/cream or green tea Blueberries-n-Cream No-Milk Shake (Serves: 1) ¼ cup old-fashioned oats 3 tablespoons chopped raw macadamia nuts 1 cup frozen organic blueberries (use wild blueberries if possible) 4 pitted dates ¼ teaspoon pure vanilla extract 1 cup ice cold water 3 to 4 ice cubes 1. Place all ingredients, except for the ice, in a high speed blender (we like Vitamix) and process until smooth and creamy. 2. Add the ice and process again. Drink chilled.
Sunday Lunch Thai-Style Chopped Salad with Peanuts & Edamame o Combine the following ingredients on a large cutting board and use a mezzaluna or knife to chop the following ingredients: Boston lettuce, fresh mint, fresh cilantro, red bell pepper strips, edamame beans, cucumber (peeled and seeded), red onion, canned baby corn, canned water chestnuts, and mandarin oranges. (Note: a Mezzaluna is an indispensable kitchen tool for chopping salads.) o Put chopped ingredients in a large serving bowl. o In a small bowl, whisk together 2 teaspoons toasted sesame oil, ½ teaspoon raw honey, 1 teaspoon rice wine vinegar, ¼ teaspoon crushed red pepper and a dash of soy sauce. o Drizzle vinaigrette on top of salad, toss ingredients together and add chopped peanuts. Sparkling mineral water (we especially like San Pellegrino) or green tea (try it iced)
Sunday SuperGreen Smoothie Snack Citrus Splashy SuperGreen Smoothie (Serves: 1) 1 tablespoon chia seeds 1 small handful arugula 1 whole orange, peeled ½ cup frozen pineapple pieces 2 pitted dates 1 tablespoon freshly squeezed lemon juice 1 cup ice cold water or coconut water 3 ice cubes 1. In a high-speed blender (we like Vitamix) combine all the ingredients except the ice cubes; blend until smooth and creamy. 2. Add the ice cubes and blend again. Drink cold.