REBUILD - Day 19
PHASE THREE
Menu Day Nineteen
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
Hearty Vegetable-Miso Soup
Microgreen Salad
2 Tbsp. Toasted Pumpkin Seeds
Dressing of choice from recipe guide
Note: Men may add another 2 Tbsp. Toasted Pumpkin Seeds to salad.
Dinner
Mediterranean Roasted Beets
½ serving Baked Tempeh
½ serving Coconut Collard Greens
Note: Men may have 1 full serving of Coconut Collard Greens.
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
Hearty Vegetable-Miso Soup (Makes 1 serving)
1 tsp. olive oil
2 Tbsp. finely chopped onion
1 clove garlic, chopped
1/2 tsp. finely grated peeled ginger
1 medium carrot, cut into thin diagonal slices
1 medium celery stalk, cut into thin diagonal slices
2 cups water
1/4 cup broccoli florets
2 Tbsp. chopped fresh green beans
1/4 cup shredded Napa cabbage (or bok choy)
1 Tbsp. wakame seaweed
1/2 tsp. sesame oil
1 Tbsp. green onion, sliced
1 Tbsp. miso paste (mixed with 2 Tbsp. hot water)
Heat olive oil in medium saucepan over medium-high heat. Add onion, garlic, ginger, carrot, and celery; cook, stirring frequently, for 5 minutes. Add water; cook at a gentle boil on low for 10 minutes or until vegetables are tender. Add broccoli, green beans, cabbage, and seaweed; cook, stirring frequently, for 5 to 7 minutes or until tender-crisp. Remove from heat. Add sesame oil, green onion, and miso; mix well.
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 airtight container.
Mediterranean Roasted Beets (Makes 1 serving)
3 cups medium beets, cut in 1/2-inch cubes
1 1/2 tsp. olive oil
Himalayan salt(to taste; optional)
Herbal seasoning (to taste; optional) 1 Tbsp. finely chopped fresh parsley
1 Tbsp. fresh lemon juice
Preheat oven to 400° F. Combine beets with oil, salt (if desired), and seasoning blend (if desired) in a medium bowl; mix well. Arrange beets in a single layer on a baking sheet. Bake for 45 minutes or until tender. Remove from oven. Cool for 30 minutes. Combine beets with parsley and lemon juice in a medium bowl; toss gently to blend. Serve warm or chilled.
Baked Tempeh (Makes 1 serving)
2 tbsp . apple cider vinegar
2 tbsp. Bragg Liquid Aminos
1 1/2 tsp. sesame oil
1 1/2 tsp. pure maple syrup
1/2 clove garlic, chopped
4 oz. tempeh, cut into 1/ 2-inch strips
Combine vinegar, Bragg Liquid Aminos, oil, maple syrup, and garlic in a small bowl; mix well. Place tempeh in a shallow dish; pour marinade over tempeh. Marinate for 1 hour in refrigerator, turning once to get marinade on both sides. Preheat oven to 350° F. Bake for 10 to 15 minutes on each side.
Coconut Collard Greens (Makes 1 serving)
1 1/2 tsp. olive oil
1/4 medium onion, diced
1/2 bunch collard greens, stems removed, cutinto
1/2-inch strips
1/4 cup coconut milk
1 dash Himalayan salt (to taste; optional)
Heat oil in large skillet over medium-high heat. Add onion; cook, stirring frequently, for 8 to 10 minutes, or until golden brown and very soft. Add collard greens and coconut milk; cook, stirring frequently, for 10 minutes, or until greens are very tender. Add 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.
