REBUILD - Day 17
PHASE THREE
Menu Day Seventeen
Breakfast
Fresh fruit plate with whatever’s seasonal and fresh in your area
For example:
1½ cups sliced green apple
¾ cup sliced pear
1 cup mixed berries
¾ cup peach slices
½ cup diced honeydew melon
Note: Men may have an additional ½ cup berries and an additional ½ cup melon.
Lunch
Moroccan Carrot Salad over 3 cups salad greens
1 serving dressing of choice from recipe guide
Note: Men may add ¼ sliced medium avocado to salad.
Dinner
Roasted Delicata Squash
Green Beans with Lemon
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
Moroccan Carrot Salad (Makes 1 serving)
3 medium carrots, grated
2 Tbsp. extra-virgin olive oil
2 Tbsp. fresh lemon juice
2 Tbsp. chopped fresh cilantro (or parsley)
1 clove garlic, chopped
1/4 tsp. ground cumin
1/2 tsp. ground paprika
1 dash cinnamon
1/2 tsp. Himalayan salt
1/4 tsp. cayenne pepper (to taste; optional)
Combine carrots, oil, lemon juice, cilantro, garlic, cumin, paprika, cinnamon, salt, and cayenne (if desired) in a large bowl; mix well. Cover and marinate in refrigerator for 2 to 3 hours before serving.
Roasted Delicata Squash (Makes 1 serving)
1 small delicata squash, cut lengthwise, seeded (or any squash) (1 lb.)
Water
1 Tbsp. olive oil
1/2 tsp. Himalayan salt
1/2 tsp. Bragg Liquid Aminos
1 Tbsp. fresh lemon juice (or lime juice)
Herbal seasoning blend (or your choice of spices) (to taste; optional)
Preheat oven to 375° F. Place squash in glass baking dish, cut side down. Add 1⁄4-inch water. Bake 30 to 40 minutes, or until soft but not mushy. Remove from oven. Season with oil, salt, Bragg Liquid Aminos, lemon juice, and seasoning blend (if desired).
Green Beans with Lemon (Makes 1 serving)
8 oz. green beans, ends trimmed
1 cup water
1 1/2 tsp. extra-virgin olive oil
1 1/2 tsp. fresh lemon juice
1/4 tsp. finely grated lemon peel
Himalayan salt (to taste; optional)
Place green beans and water in medium saucepan over high heat. Bring to a boil. Reduce heat to maintain a gentle boil; cook, covered, for 3 to 4 minutes or until tender-crisp. Remove from heat. Drain. Combine green beans, oil, lemon juice, and grated peel in small bowl; mix well. Season with 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.
