Banana-soy smoothie and whole grain waffles with strawberries
Lunch:
Pasta e Fagioli, rye crackers, green salad with feta, grapes and almonds
Dinner:
Black beans & rice, green salad, mixed berries with almonds
Snack:
Roasted soy nuts with peach
Banana Soy Smoothie
1 Serving
Prep time: 5 minutes
This a very quick smoothie that is good for breakfast or as a snack. In addition to soy isoflavones, this drink provides a good dose of calcium and potassium, lots of vitamin C, plus four grams of fiber - more than many breakfast cereals.
1 banana
1/2 cup soy milk (organic and calcium-enriched)
1/2 cup orange juice (calcium-enriched)
Peel the banana, break it into pieces and put it in the blender with the soy milk and orange juice. Blend until smooth and serve. If you like, use frozen banana chunks or add a couple of ice cubes.
Per serving: 202 calories
2 total fat (1 g sat)
0 mg cholesterol
44 g carbohydrate
5 g protein
4 g fiber
64 mg sodium
Pasta Fagiole
8 servings
This traditional pasta and white bean soup is an Italian classic. Be sure to cook the pasta until just al dente. Keeping it a bit chewy or “toothsome” insures it maintains a low glycemic index. It makes a wonderful supper when served with a large tossed salad of romaine lettuce with red peppers, olives and sliced cucumbers and a dessert of plump dried fruit and roasted almonds.
1 cup dried small white beans
1 tablespoon quality extra-virgin olive oil
1 large onion, chopped
6 cloves garlic, minced
10 cups water or vegetable stock
1/2 teaspoon dried rosemary, crushed
1 cup small pasta, such as orzo or small shells
Salt and black pepper to taste
2 tablespoons fresh parsley, chopped
1 cup freshly grated Parmesan cheese
Additional extra-virgin olive oil (optional)
1. Wash the beans. In a large pot, cover them with cold water. Soak for 8 hours. Drain into a colander.
2. In the same pot, heat 1 tablespoon of olive oil over medium heat, add the onion and garlic, and sauté until soft.
3. Add the beans and water or stock. Cover and bring to a boil over high heat. Reduce heat to low, add the rosemary, and simmer 2 hours or until the beans are tender.
4. Raise heat to high, add the pasta, and cook until al dente.
5. Season the soup to taste with salt and pepper, garnish with the chopped parsey. Serve accompanied by grated Parmesan cheese and the optional extra-virgin olive oil.
Per serving: 315 calories
6 total fat (3 g sat)
10 mg cholesterol
44 g carbohydrate
22 g protein
10 g fiber
450 mg sodium
- Recipe reprinted with permission of DrWeil.com.
Green Salad with Feta, Grapes and Almonds
1 serving
Prep time: 10 minutes
This salad is a delightful mix of flavors and textures. It has a little protein boost from the feta cheese and the almonds. Check the sodium levels of various feta cheeses and pick the lowest you can find. Pick the darkest salad greens for greatest nutritional value.
2 cups salad greens
1/2 cup grapes, cut in half
1 tsp quality extra virgin olive oil
2 tsp. balsamic vinegar
1 oz feta cheese, crumbled
2 tbsp. slivered almonds
In a medium bowl, mix together the greens and grapes. Sprinkle with the olive oil and toss gently to coat the leaves. Sprinkle with the vinegar and toss gently again. Top with the cheese and almonds.
Per serving: 266 calories
20 total fat (6 g sat)
25 mg cholesterol
16 g carbohydrate
10 g protein
4 g fiber
328 mg sodium
Green Salad with Balsamic Vinaigrette
1 serving
Prep time: 5 minutes
This is a classic, simple salad! Pick the darkest greens you can find for the greatest nutritional value.
2 cups salad greens
1 tsp quality extra virgin olive oil
2 tsp balsamic vinegar
In a medium bowl, sprinkle the olive oil over the salad greens and toss gently to coat the leaves. Sprinkle the balsamic vinegar on the salad and toss gently again. Salt and pepper to taste.
Per serving: 58 calories
5 total fat (1 g sat)
0 mg cholesterol
3 g carbohydrate
2 g protein
2 g fiber
9 mg sodium
Black Beans & Rice
6 servings
Make this hearty and healthy dish on a weekend. Keep out enough for two meals and freeze the rest for a later day.
1 lb. dried black beans (3 cups), picked over and rinsed
8 cups water
6 cloves garlic, crushed
2 Tbsp. dried oregano
1 bay leaf
2 tsp. olive oil
1 large onion, chopped
1 red bell pepper, chopped
1 Tbsp. ground cumin
1 jalapeño pepper, seeded and chopped
2 Tbsp. balsamic vinegar
1 tsp. salt, plus more to taste
Freshly ground black pepper to taste
2 cups long-grain white rice
1 lime, cut into 8 wedges
1. Soak beans in cold water overnight. (Alternatively, put beans in a large pot with enough water to cover by 2 inches. Bring to a boil and cook for 2 minutes. Remove from heat, cover and let stand for 1 hour.)
2. Drain and rinse beans. Place in a soup pot or Dutch oven. Add 4 cups water, garlic, oregano and bay leaf. Bring to a boil. Reduce heat to low, cover and simmer until beans are tender, about 2 hours. Drain and return to the pot.
3. In a large skillet, heat oil over medium heat. Add onion and bell pepper; cook, stirring, until softened, about
5 minutes. Add cumin and jalapeño; cook, stirring, for 1 minute more.
Stir onion mixture and vinegar into beans. Season with salt and pepper
to taste. (The beans will keep in the refrigerator for up to 3 days.
Reheat before > serving.)
4. Meanwhile, in a medium saucepan, bring remaining 4 cups water and 1 tsp. salt to a boil. Add rice, cover and
reduce heat to low. Simmer until rice is tender and liquid is absorbed, 15 to 20 minutes.
5. Serve beans over rice, with lime wedges on the side.
Nutrition Tip
Black Beans & Rice is high in soluble fiber. To increase insoluble fiber, serve with whole-grain corn tortillas, whole-wheat bread or cornbread. A grated carrot salad rounds out the meal.
Crockpot Directions
Prepare beans using the alternative quick-soak method described in Step 1. Then place beans in a 4- or 5-quart crockpot and simmer on the high-heat setting for 5 hours.
Timesaver
For a quick weeknight supper, use canned black beans and omit Steps 1
and 2.
Per serving: 495 calories
3 total fat (0 g sat)
0 mg cholesterol
99 g carbohydrate
21 g protein
9 g fiber
365 mg sodium
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