How did you like the chili?
Anyone with a caffeine withdrawal headache? Anyone craving sugar? Hang in there...after the first three days, all those symptoms should be gone and you'll be feeling great!
Ready for breakfast?
Just so you can plan ahead, breakfast is on a 4-day rotation. Feel free to substitute or change anything you don't like.
Breakfast #1 - ABB sandwich and fruit of your choice (Did you like the Almond-
Butter and Banana on sprouted bread? I love it!)
Breakfast #2 - Smoothie (recipe below)
Breakfast #3 - Oatmeal or whole-grain hot cereal with cinnamon, nuts and dried fruit
Breakfast #4 - Granola with soy/nut milk and fruit
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| This is "live" or "raw" granola. Only 4 ingredients, no sugar. VERY healthy...full of live enzymes It's pricey, but you'll be the only one eating it! : ) |
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| This is perfect hot cereal, full of healthy grains and very tasty. You can use plain oats if you prefer, just be sure they aren't instant or quick oats. |
TODAY'S MENU:
BREAKFAST: Smoothie
1 cup of your favorite brand of soy, nut, seed, oat or coconut milk (be sure it is unsweetened and non-GMO), 1 banana, 2 T. ground flax seed, your favorite fruit (i.e., blueberries, raspberries, mango, peaches, etc.), and a handful of spinach. You can freeze the fruit if you prefer a colder, slushier smoothie texture.
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| The best soy milk is not the one in this picture, I made a mistake and got vanilla! Try Trader Joe's organic unsweetened soy...good texture and taste! Then use ground flax seed, not whole...one of the few times whole is not better because the tough outer shell is not digestible so the best omega-3's and nutrients are inaccessible and all you get is fiber (not all bad, just could be a lot better if ground). Choose your favorite smoothie fruits. I used raspberries, blueberries and cherries...and always add a banana for thick consistency. |
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| If you want to be really daring, add a scoop of this... hemp seed. It's got a chewy texture and a nutty flavor and it is bursting with good nutrients! I bought this bag in Oregon, but I'm thinking with a name like "Manitoba Harvest," it should be available in Canada! |
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| Milk, banana and fruit go into the blender first, then add the flax. It tends to clump if you add it to the liquid but blends great when the smoothie is already the right consistency. (Note: It is very hard to take a picture with your right hand and pour with your left! I missed the mark, as you can see!) |
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| Drink it right away because the fruit tends to turn brown, making your smoothie an unappetizing gray color! This recipe made the glass above plus almost another half, definitely a filling meal! |
LUNCH: Easy lunch today...left-over chili and a side of guacamole with tortilla chips for dipping! For the guacamole, don't add any mayo or cream cheese if you normally make yours into more of a dip. Just smash 1/4 of an avocado and add a little salt and lime, cilantro, diced tomato, onion...whatever you like. Your tortillas must be whole-grain ground corn and baked, not fried. Do not buy Doritos. Try "Corazonas" or "Food Should Taste Good" or another healthy brand.
DINNER: Soup and tossed salad (your choice of lettuce and your favorite veggies with a simple dressing of 1/4 c. olive or grapeseed oil, 1/4 c. raw apple cider vinegar, 1/8 c. lemon juice, and salt & pepper...if you want to take it up a notch, throw it in a blender with some minced onion and cilantro!)
Leek and Spinach Soup
4 leeks, sliced, only pale parts
2 cloves garlic, minced
2 cans vegetable broth or water
2 cans white beans, rinsed and drained
2 bay leaves
2 t. cumin
1/2 c. whole-grain cous-cous
2 c. fresh spinach, washed and torn
salt and pepper (use sea salt and fresh-cracked pepper for best flavor results)
In a soup pot, saute the leeks in olive oil until wilted, then stir in garlic and cook just until fragrant. Add the broth/water, beans, bay leaves and cumin and bring to a boil. Add the couscous and simmer 5 min. Stir in the spinach. Simmer until spinach is completely wilted and incorporated into soup. Add salt and pepper to taste.
This is a super-easy, super-quick soup to make because there is minimal chopping and cook time. After your Daniel Fast, replace the vegetable broth with a good chicken stock for a richer flavor.
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| Here are the main ingredients, leeks, beans, couscous and spinach |
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| There are two kinds of couscous. The one on the right is the more common kind and has a much finer texture but isn't whole grain. The one on the left is great for soup because it is sturdier and bigger and whole-grain. It is called "Israeli couscous." I bought the one on the right at my grocery store (comes bulk or in a bag or box just like rice or pasta) and the other I bought at Bob's Red Mill store, but you can also find it at Whole Foods or New Seasons. |
Just a little word about snacks...
Here are some ideas, because I know sometimes it's hard to think of the right thing when you're hungry or not at home. I mentioned popcorn earlier, and of course any fruit or veggie is easy and appropriate, but if you want something a little different, try one of these:
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| This is one of those raw food bars I mentioned. This same company also makes raw "chips" and trail mix. I hope you can find it at your store. If not, you could always try online! |
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| I love, love, love this! It's just corn...the end. But whatever they do to pop it into the super crunchy snack that it is makes it addicting! It's not very low-cal, so don't over-indulge! |
