REBUILD - Day 16
PHASE THREE
Menu Day Sixteen
Breakfast
Fresh fruit plate with whatever’s seasonal and fresh in your area.
For example:
1 ½ cups sliced green apple
¾ cup sliced pear
1 cup mixed berries
¾ cup diced honeydew melon
Note: Men may have an additional ½ cup berries and an additional ½ cup melon.
Lunch
Microgreen Salad
1/3 cup Toasted Pumpkin Seeds
Dressing of choice from recipe guide
Note: Men may have an additional 1 Tbsp. of Toasted Pumpkin Seeds to salad.
Dinner
Curried Cauliflower
Lemon Kale
Note: Men may add ¼ sliced medium a medium avocado
SNACK IDEAS
Green apple + 15 raw almonds ½ cup
Cooked Quinoa + 1/ 3 medium avocado
1 to 2 cups raw veggies (carrots, broccoli, cauliflower, pea pods, bell peppers, etc.) + ¼ cup hummus OR ¾ cup organic plain yogurt
1 medium green apple + 1 tbsp. organic almond butter 1 hard-boiled egg + 6 to 10 whole-grain crackers (100 calories total for crackers)
1 cup raspberries + ¾ cup plain organic yogurt sprinkled with cinnamon
1 cup shelled organic edamame 3 celery stalks + 2 Tbsp. organic almond butter
Recipes
Microgreen Salad (Makes 1 serving)
In most produce sections, you can find bulk or bagged mixed baby greens, which may include lettuces, baby kale, mizuna, radicchio, etc. These are perfect. Dress salad using one (or all) of the dressing recipes in the salad dressing section.
3 cups baby salad greens
1/4 medium carrot, shredded
1/2 medium cucumber, chopped
1/2 medium red bell pepper, sliced
1/4 cup sprouts (like radish, alfalfa, or broccoli)
1/2 medium tomato, chopped
1/4 cup chopped jicama
1 Tbsp. fresh chopped cilantro (optional)
Combine greens, carrot, cucumber, bell pepper, sprouts, tomato, jicama, and cilantro (if desired) in a large bowl; toss gently to blend.
Toasted Pumpkin Seeds (Makes 8 servings, 1/4 cup each)
2 cups raw green pumpkin seeds (without shells)
Preheat oven to 400° F. Arrange pumpkin seeds in a single layer on a baking sheet. Bake for 5 to 10 minutes, stirring every 5 minutes, until very aromatic and slightly browned, being careful not to burn. Let cool before handling. Store in an airtight container.
Curried Cauliflower (Makes 1 serving)
1 Tbsp. olive oil
1/2 to 1 tsp. curry powder
1/2 medium head cauliflower, stems removed, trimmed into large florets (about 3 cups)
1/4 tsp. Himalayan salt (to taste; optional)
Preheat oven to 400° F. Heat oil in small skillet over medium-low heat. Add curry powder; cook, stirring constantly, for 15 to 30 seconds or until fragrant, taking care not to burn. Remove from heat. Combine cauliflower and curry powder in glass baking dish. Add salt (if desired); mix well. Bake, stirring gently 2 to 3 times, for 20 to 25 minutes or until tender.
Lemon Kale (Makes 1 serving)
2 cups water
1 medium bunch green kale, center stalk removed, torn into pieces
1/4 cup fresh lemon juice
1 Tbsp. extra-virgin olive oil
Himalayan salt (to taste; optional)
Bring water to a boil in a medium saucepan over medium heat. Add kale; cook for 3 to 5 minutes or until kale is tender and bright green. Remove from heat. Drain. Place in large bowl. Toss kale with lemon juice, oil, and salt (if desired).
Salad Dressings
Basic Vinaigrette (Makes 8 servings, about 2 Tbsp. each)
1/2 cup extra-virgin olive oil
1/4 cup red wine vinegar
1 tsp. Himalayan salt
1 tsp. raw honey (or pure maple syrup)
2 Tbsp. fresh lemon juice
2 tsp. chopped fresh herbs (like basil, oregano, parsley, or dill) (to taste; optional)
Place oil, vinegar, salt, honey, lemon juice, and herbs (if desired) in small bowl; mix well.
Creamy Garlic Dressing (Makes 10 servings, about 2 Tbsp. each)
1/2 cup extra-virgin olive oil
1/4 cup apple cider vinegar
3 cloves garlic, crushed
3 Tbsp. fresh lemon juice
2 Tbsp. chopped fresh parsley
1 tsp. Himalayan salt
1/2 tsp. Dijon mustard
1 Tbsp. raw honey (or pure maple syrup)
Place oil, vinegar, garlic, lemon juice, parsley, salt, mustard, and honey in a blender or food processor; cover with lid. Blend until smooth. Refrigerate dressing if not using immediately. If dressing solidifies when cold, hold at room temperature for 30 minutes. Stir before serving.
Ginger-Sesame-Miso Dressing (Makes 8 servings, about 2 Tbsp. each)
2 Tbsp. miso paste
1/4 cup rice vinegar
1 Tbsp. Bragg Liquid Aminos
1/4 cup sesame oil
1 tsp. chopped ginger
1/4 cup water
Place miso, vinegar, Bragg Liquid Aminos, oil, ginger, and water in a blender or food processor; cover with lid. Blend until smooth. Store in airtight container in refrigerator.
