REBUILD - Day 18
PHASE THREE
Menu Day Eighteen
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
Spinach Salad
1 serving dressing of choice from recipe guide
Baked Sweet Potato
Note: Men may add ¼ sliced medium avocado to Spinach Salad.
Dinner
Roasted Fennel Bulb
Lemony Asparagus and Broccoli
Note: Men may add 1 small green apple to dinner.
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
Spinach Salad(Makes 1 serving)
3 cups fresh baby spinach
10 cherry tomatoes, cut in half
1 medium cucumber, sliced
1/4 medium jicama, sliced
1/4 medium avocado, sliced
Combine spinach, tomatoes, cucumber, jicama, and avocado in a large serving bowl.
Baked Sweet Potato (Makes 1 serving)
1 medium sweet potato
1 tsp. olive oil
1/4 tsp. Himalayan salt
Herbal seasoning blend (or spices of your choice, to taste; optional)
Preheat oven to 450° F. Scrub sweet potato; pierce several times with a fork. Place on center rack. Bake for 35 to 45 minutes, or until fork-tender. Remove from oven. Cut a 11⁄2-inch cross in the center of potato. Season with oil, salt, and seasoning blend (if desired).
Roasted Fennel Bulb (Makes 1 serving)
1 large fennel bulb, greens and root removed, cut into chunky wedges (1/2 lb.)
1 Tbsp. olive oil
1/4 tsp. Himalayan salt
Preheat oven to 350° F. Combine fennel with oil and salt in a small bowl; mix well. Arrange fennel in a single layer on a baking sheet. Bake for 25 to 35 minutes, or until golden and tender.
Lemony Asparagus and Broccoli (Makes 1 serving)
1 cup water
1 medium head broccoli, cut into bite-sized florets (about 4 cups)
15 medium asparagus spears, ends trimmed, cut into 2-inch pieces (1/2 lb.)
1/2 tsp. finely grated lemon peel
1 1/2 tsp. fresh lemon juice
1 1/2 tsp. extra-virgin olive oil
1/2 tsp. Himalayan salt
Bring water to a boil in a small saucepan over medium heat. Add broccoli and asparagus; cook for 2 to 3 minutes, or until tender-crisp and bright green. Remove from heat. Drain. Place in medium bowl. Toss vegetables with lemon peel, lemon juice, oil, and salt.
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.
