Nourishing Food Challenge Week 1

 

Sunday January 31st

 Overnight Oats with sliced bananas, organic blueberries and walnuts

Overnight Oats with sliced bananas, organic blueberries and walnuts

Breakfast: Overnight Oats, with sliced bananas, organic blueberries, and walnuts.

  • 1 cup of "milk" (see below for recipe)
  • 1/2 cup steel cut oats
  • 2 tbsp ground flax or chia seeds
  • 3 tbsp of almond meal (I use the left over almond meal from making almond milk)
  • 1/2 banana, sliced
  • 1/2 cup organic blueberries
  • 1/4 cup walnuts, chopped

 

 Lentil Soup

Lentil Soup

Lunch: Salad: organic lettuce, carrots, cucumber, organic red bell pepper, diced avocado, and raw almonds.  Dressed with lemon vinaigrette (Deliciously Vegan and Now Gluten Free page 48) omit dijion mustard.

Dinner: Lentil Soup (Deliciously Vegan and Now Gluten Free page 57).  I added some fresh diced tomatoes in the crock pot at the same time as the lentils.

Snacks:  Organic apple slices with cashew butter

 

Monday February 1st

 Black Bean Burrito Bowl

Black Bean Burrito Bowl

Breakfast:  Smoothie: 1 cup of "milk", 1/2 frozen banana, 1/2 cup frozen organic strawberries, big handful of organic spinach, 2 tbsp almond butter

Lunch: Left over Lentil Soup

Dinner: Black Bean Burrito (DVANGF page 91), omit the hot sauce, add 1/4-1/2 tsp of red chili flakes.  Use brown rice in place of tortillas

Snack: Organic air popped pop corn with 1 tbsp of coconut oil, and salt

 

Tuesday February 2nd

 Smoothie

Smoothie

Breakfast:  Smoothie: 1 cup of "milk", 1/2 frozen banana, 1/2 cup frozen organic strawberries, big handful of organic spinach, 2 tbsp peanut butter

Lunch: Left over Black Bean Burrito Bowl

Dinner: Lettuce Wraps (DVANGF  page 21).  Omit tofu, soy sauce, hoisin sauce and chili garlic paste.  Add 1 clove of mince garlic, 1/4-1/2 tsp red pepper flakes, 1 tsp of raw local honey,  and 1 tsp cold pressed sesame oil to the sauce.  Use organic edamame in place of the tofu. 

Snack: Organic celery with almond butter

 

 

 

Wednesday February 3rd

Breakfast: Smoothie: 1 cup of "milk", 1/2 frozen banana, 1/2 cup frozen organic blueberries, big handful of organic spinach, 2 tbsp cashew butter

 Roasted Spaghetti Squash with Veggies

Roasted Spaghetti Squash with Veggies

Lunch: Salad: organic lettuce, carrots, cucumber, organic red bell pepper, diced avocado, raw almonds.  Dressed with Lemon Vinaigrette (DVANGF page 48 ), omit dijion mustard.

Dinner: Roasted Spaghetti Squash and Veggies (DVANGF page 102). I used zucchini, green beans, carrots and organic red pepper in place of broccoli and cauliflower.  I also added 1 cup of cooked white beans

Snack: Pear slices and some walnuts

 

Thursday February 4th

 Overnight Oats with Strawberries and Walnuts

Overnight Oats with Strawberries and Walnuts

Breakfast: Overnight Oats with organic strawberries and walnuts.  Use the same recipe from above, use strawberries in place of the bananas and blueberries.

Lunch: Left over Spaghetti Squash and Veggies

Dinner: Roasted Veggies (DVANGF page 103), the last 5 minutes I added 1/2 cup of pine nuts to the roasted pan.

Snack:  Organic air popped pop corn with 1 tbsp of coconut oil and salt.

 

Friday February 5th

 Veggie Burger

Veggie Burger

Breakfast: Smoothie: 1 cup of "milk", 1/2 frozen banana, 1/2 cup frozen organic strawberries, big handful of organic spinach, 2 tbsp peanut butter and 2 Tbsp raw cacao powder

Lunch: Left over Roasted Veggies

Dinner: Caramelized Onion Risotto (DVANGF page 109) with peas.  I add 1 cup of frozen peas during the last minute of cooking. Serve with a Veggie Burger (see recipe below), that I top with sliced avocado and a little of the Lemon Vinaigrette (DVANGF page 48 ).

Snack: Organic apple with cashew butter

 

 

Saturday February 6th

 Stir Fry

Stir Fry

Breakfast: Smoothie: 1 cup of "milk", 1/2 frozen banana, 1/2 cup frozen organic strawberries, big handful of organic spinach, 2 tbsp cashew butter

Lunch: Any left overs from earlier this week.

Dinner: Tofu Stir Fry (DVANGF page 82), omit the tofu, chili garlic paste, tamari and mirin.  Use 2 tbsp freshly grated ginger, juice of 1/2 a lime, edamame, 1 small fresno or jalepeno finely chopped, 2 tbsp coconut aminos.

Snack: Pear slices with walnuts and cashews


Recipes

Almond Milk

  • 1 cup organic raw almonds (can substitute cashews or walnuts)
  • 3 cups water to soak the nuts
  • 5 cups water to make the milk

Cover nuts with water and soak overnight in the fridge.  Drain the nuts, place in high power blender and add 5 cups of water and blend for 3-4 minutes.  Strain through cheese cloth or fine mesh strainer(save the left over ground nuts, spread on a baking sheet and dry over night, store in air tight container). Place in air tight container in the fridge.

Veggie Burger

  • ½ onion finely diced
  • 1 clove of garlic finely minced
  • 1 cup shredded carrots
  • 1 cup cooked beans (garbanzo, black or white beans)
  • 1/2 cup oat flour (add steel cut oats to a food processor or high powered blender and process until flour consistency)
  • 3/4 cup steel cut oats
  • 2/3 cup left over nut meal from Almond Milk recipe
  • 3 tbsp ground chia seeds mixed with ½ cup of water, set aside for 5 minutes before adding to mixture
  • 1 tsp cumin
  • 1 tsp coriander
  • 1 tsp thyme
  • tsp basil
  • Pinch of red pepper flakes
  • Salt and pepper

Combine all ingredients well and form into patties.  These freeze very well.

Makes 6 veggie burgers

Meal Prep Schedule

Saturday

  • Grocery shopping
  • Soak beans for Veggie Burgers, Black Bean Burrito Bowls, and Roasted Spaghetti Squash and Veggies
  • Soak nuts for Almond milk
  • Make Overnight Oats
  • Make Stock (DVANGF page 50) for Lentil Soup 

Sunday

  • Make Veggie Burgers, freeze the veggie burgers you will not use this week
  • Make Lentil Soup
  • Make Almond milk
  • Cook black beans and white beans
  • Make salad for Monday's lunch

Monday:

  • Make Black Bean Burrito Bowls

Tuesday:

  • Make Lettuce Wraps
  • Make Salad for Wednesday's lunch

Wednesday

  • Soak nuts for Almond milk
  • Make Roasted Spaghetti Squash and Veggies
  • Make Overnight Oats

Thursday

  • Make Almond Milk
  • Make Roast Veggies

Friday

  • Make Risotto

Saturday

  • Grocery Shopping
  • Make Stir Fry
  • Soak beans for 4 Bean Chili (DVANGF page 52) Sunday's Dinner
  • Soak beans for Roasted Garlic Hummus (DVANGF page 18) Monday's Lunch
  • Make Stock for Chili (DVANGF page 50)