REBUILD - Day 21
PHASE THREE
Menu Day Twenty one
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
½ serving Carrot-Seaweed Medley
Microgreen Salad
2 Tbsp. Toasted Pumpkin Seeds
Dressing of choice from recipe guide
Note: Men may have a full serving Carrot-Seaweed Medley.
Dinner
Avocado-Cucumber Soup
Roasted Veggies
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
Carrot-Seaweed Medley (Makes 1 serving)
2 tsp. sesame oil
1/2 medium onion, cut into thin slices
2 medium carrots, cut into matchstick-sized pieces
1/2 medium red bell pepper, cut into
1/2-inch chunks
1/2 cup shelled edamame
1/2 cup arame seaweed, soaked 5 min. in cool water, drained (or hijiki seaweed)
1/2 cup water
1 tsp. Bragg Liquid Aminos
1 green onion, thinly sliced
Heat sesame oil in large skillet over medium heat. Add onion; cook, stirring frequently, for 5 minutes. Add carrots, bell pepper, edamame, seaweed, and water. Bring to a boil. Reduce heat to maintain a gentle boil; cook, covered, for 15 minutes. Remove cover. Add Bragg Liquid Aminos; cook 3 to 5 minutes. Add green onion. 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 on page 109.
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.
Avocado-Cucumber Soup (Makes 1 serving)
1 medium cucumber, peeled, coarsely chopped
1 medium ripe avocado, cut into chunks
4 tsp. chopped fresh cilantro (reserve 1/2 tsp. for garnish)
4 tsp. fresh lime juice
1/4 tsp. Himalayan salt
1/4 small jalapeño, seeded, diced (optional)
3/4 cup water (or more, if needed)
Bragg Liquid Aminos (to taste; optional)
Place cucumber, avocado, 31/2 tsp. cilantro, lime juice, salt, jalapeño (if desired), water, and Bragg Liquid Aminos (if desired) in a blender or food processor, in 2 or more batches if necessary; cover with lid and blend until smooth. If consistency is too thick, add additional water. Pour into large bowl. Cover and chill 2 to 3 hours before serving if desired. Garnish with cilantro before serving.
Roasted Veggies (Makes 1 serving)
1/2 medium zucchini, cut lengthwise, sliced
1/3 medium red bell pepper, cut in thin slices
10 medium asparagus spears, ends trimmed, cut into 2-inch pieces (1⁄2 bunch)
1/2 tsp. olive oil
1/4 tsp. Himalayan salt
Preheat oven to 400° F. Combine zucchini, bell pepper, asparagus, oil, and salt in a large bowl; mix well. Arrange vegetables in a single layer on a baking sheet. Bake for 20 to 30 minutes, or until tender, stirring once.
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.
