| Breakfast: | Apple & Oat Granola, Yogurt, Berries & Orange Juice cal: 539 pro: 23g fat: 8g carb: 101g |
| Lunch: | Ginger-Carrot Soup, Whole Grain Crackers, Spinach Salad with Oranges and Almonds cal: 382 pro: 14g fat: 15g carb: 52g |
| Dinner: | Salmon Teriyaki with Green Tea Rice & Broccoli; Green Salad, Fresh Pear cal: 706 pro: 46g fat: 17g carb: 75g |
| Snack: | Banana and Dark Chocolate cal: 245 pro: 2g fat: 9g carb: 46g |
Apple & Oat Granola
6 cups
If you haven't made a batch of this wonderful granola ahead of time, use your favorite all natural granola.
4 cups old-fashioned oats
1/2 cup sunflower seeds
1/4 tsp. salt
1 cup apple-juice concentrate, thawed
1/4 cup pure maple syrup
1 Tbsp. canola oil
1/4 cup diced dried apples
1/4 cup dark or golden raisins
1/4 cup dried cranberries
1. Preheat oven to 350°F. Lightly oil a baking sheet with sides or
coat it with nonstick spray.
2. In a large bowl, combine oats, sunflower seeds and salt. Drizzle with apple-juice concentrate, maple syrup and oil; toss until evenly moistened. Spread on prepared baking sheet.
3. Bake granola for 30 to 35 minutes, stirring every 5 minutes, until light golden and crisp. Remove from oven and transfer to a bowl. Toss with dried apples, raisins and dried cranberries. Cool completely. (The granola will keep in a tightly sealed container for up to 1 week or in the freezer for two months.)
Per 1/2 cup: 225 calories
6 total fat (1 g sat)
0 mg cholesterol
39 g carbohydrate
6 g protein
2 g fiber
60 mg sodium
Ginger-Carrot Soup
4 servings
Usually found in tropical gardens, gingerroot - which is actually an underground stem, or rhizome - sprouts large, conical pink and orange flowers that look as if they've been carved out of wax. Although they are a much more common sight in home gardens, carrots (a member of the parsley family) aren't given to such exotic blooms. Nevertheless, carrots pack a nutritional punch as impressive as any ginger blossom. Put the two roots together and you've got one of the most delicious flavor combinations I know of. Buy ginger with a smooth skin (wrinkled ones are old and dry). Peel away the skin to get at the tender flesh below. Ginger is a wonderful digestive aid that strengthens the lining of the upper gastrointestinal tract, protecting against ulcers and parasites. The carotenes from carrots fortify the immune system and help maintain healthy skin and hair. When buying carrots, avoid those with cracks and be sure to remove carrot greenery, as it leaches moisture and vitamins from the roots. This soup will fill your kitchen with a lovely fragrance and your body with needed nutrients.
2 teaspoons canola oil
1 medium onion, chopped
3 tablespoons finely chopped fresh gingerroot
3 cups carrots, chopped
1 medium potato, peeled and chopped
8 cups vegetable stock
Salt to taste
Dash of dry sherry
Dash of nutmeg
Chopped fresh parsley or cilantro (optional)
1. Heat the canola oil in a large pot, add the onion and ginger, and sauté, stirring just until the onion is translucent.
2. Add the carrots, potato and vegetable stock. Bring to a boil, cover, reduce heat and boil gently until the vegetables are tender, about 30-45 minutes.
3. Purée the soup in batches in a blender or food processor.
4. Add salt to taste and flavor with the sherry and nutmeg. Serve plain or garnished with chopped fresh parsley or cilantro.
Per serving: 141 calories
2 total fat (0 g sat)
0 mg cholesterol
25 g carbohydrate
6 g protein
5 g fiber
150 mg sodium
- Recipe reprinted with permission of DrWeil.com.
Spinach Salad with Oranges, Almonds and Citrus Dressing
1 serving
Prep time: 10 minutes
What a wonderful way to eat spinach! It is rich in beta-carotene, lutein and vitamin C. Try any type of fruit in the salad, including dried fruit like apricots or cherries.
2 cups baby spinach leaves
1/2 cup orange sections
2 tbsp slivered or chopped almonds
2 tbsp Citrus Dressing (recipe follows)
In a medium bowl, combine the spinach leaves, orange sections and almonds. Add the salad dressing and toss gently to coat the leaves.
Citrus Salad Dressing
1/3 cup fresh orange juice
2 tablespoons balsamic vinegar
1 tablespoon extra-virgin olive oil
Salt and black pepper to taste
Whisk all the ingredients together or combine in a small jar and shake well. Keeps in the refrigerator for 2 days.
Per serving: 178 calories
11 total fat (1 g sat)
0 mg cholesterol
17 g carbohydrate
7 g protein
6 g fiber
116 mg sodium
| 1 Serving Prep time: 5 minutes Choose mixed salad greens whenever you can. Or mix romaine lettuce with spinach or any other dark green variety. Romaine by itself is fine, but the darker the greens, the more antioxidants they contain. If you find balsamic vinegar too strong for your taste, pick a milder vinegar like apple cider. 2 cups salad greens 1 tsp olive oil (preferably extra virgin) 1 tbsp balsamic vinegar 1 tsp Italian or other seasoning mix Whisk the dressing together and toss with the greens. Add any chopped vegetables you have on hand. - Dr. Weil's Test Kitchen | |||
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| Salmon Teriyaki |  | Back to Top |
This wonderful, easy main dish makes a delicious meal when served with a green salad, rice or rice noodles and steamed vegetables. Reserve some of the marinade before adding the fish to use as a sauce for the rice or rice noodles. Salmon is a type of fish that contains substantial amounts of omega-3 fatty acids, which reduce inflammation, protect against heart attacks, and reduce your chances of developing cancer. I recommend eating fish two to three times a week, especially those that contain generous amounts omega-3 fatty acids. Other choices include sardines, herring, and mackerel. 1 cup sake (Japanese rice wine) 1/4 cup natural soy sauce or tamari 1 tablespoon fresh grated ginger 2 cloves fresh garlic, pressed 1 tablespoon dark brown sugar 12 oz. salmon fillets, cut in two 6-oz. pieces 1. Prepare the marinade by mixing the sake, soy sauce (a reduced-sodium variety if you prefer), ginger, garlic, and brown sugar together in a small bowl. Reserve 1/4 cup of the marinade. 2. Rinse the salmon fillets under cold water, place in a glass or ceramic dish and pour the marinade over it. Cover and let marinate in the refrigerator for 1 to 3 hours, spooning the liquid over any exposed parts of the fish once or twice. 3. Prepare the grill or preheat the broiler to high heat. 4. Remove the fish from the marinade and place on foil on the grill or a broiler pan. Broil or grill until done, being careful not to overcook. 5. Pour reserved marinade over fish and serve at once. - Recipe reprinted with permission of DrWeil.com. | |||
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| Green Tea Rice | | Back to Top |
Prep time: 10 minutes Start to finish: 80minutes Japanese short-grain rice is sweet, pearly and sticky enough to pick up with your chopsticks. (Look for the excellent Nishiki brand of rice, available in most Japanese markets.) Do not skip the rinsing and soaking process: the initial rinsing rids the rice of the powdered bran and polishing compound, while the soaking plumps the grains with water to render them tender and slightly tacky. 1-1/2 cups short-grain rice, preferably Japanese 2 cups cold water 2 tablespoons sake 1 tablespoon green tea leaves, preferably sencha 3/4 teaspoon coarse salt 2 tablespoons sesame seeds, toasted 1. Place rice in a fine-mesh sieve and rinse under cold water, using your hand to gently stir the rice until the milky-white liquid runs clear, about 2 minutes. 2. Transfer the rice to a heavy medium saucepan and add water and sake. Let soak for at least 1 hour. 3. Using a mortar and pestle or spice grinder, grind tea leaves and salt to make a powder. Stir it into the rice. 4. Bring the rice to a boil. Reduce heat to very low and cook, covered, for 10 minutes. Remove from the heat and let the rice rest, covered, for 10 minutes more, so it can settle and finish cooking. 5. Remove the lid and gently stir the rice. Sprinkle each serving with some toasted sesame seeds. Substitution note: Although brown rice is not used in traditional Japanese cooking, you can use short-grain brown rice instead of white rice in this recipe. Rinse and soak the rice as directed in Steps 1 and 2. In Step 4, increase water to 21/2 cups and cook the brown rice for 22 minutes, then let rest for 10 minutes. To toast sesame seeds: Heat a small dry skillet over medium-low heat. Add sesame seeds and cook, stirring, until they are lightly browned, 2 to 3 minutes. - Recipe by Victoria Abbott Riccardi; reprinted with permission of EatingWell. Photograph By: Ken Burris. | ||||
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| Steamed Broccoli | | Back to Top |
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Trim off the ends of the broccoli stems and cut off the florets. Peel the outer fibrous layer off the main stalks and cut the stalks into bite-sized pieces. Separate the florets into bite-size pieces. Place all the broccoli in a colander and rinse well under cold running water. Put the broccoli in a saucepan with ½ cup of water. Bring to a boil, cover tightly and let steam on medium heat until the broccoli is bright green and very crunchy-tender – no more than five minutes. Remove with a slotted spoon and serve at once.
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