Healthy Eating At A Glance

Snack: Mango, Pear, Blueberries, Bib Lettuce & Spinach, Shaved Carrots

  Lunch: Garden Salad, Veggie-Pasta Medley, Tuna Salad on Whole Wheat, Grape Juice

 Eating healthy does not have to be complicated nor difficult.
Just imagine and focus on eating mostly foods that grow from the earth and are not genetically modified, and your'e 80% of the way there.  My go-to reminder to myself is to eat off of a plate with 4 corners (eat a square meal) HA ha... 

 Make strong attempts to stay away from added sugars and processed sugars like white granulated sugar opposed to natural sugars like honey and fruits, but too much of anything is not the route to go either.  Even with conscious efforts, I find myself making goof-ups and mistakes with eating a properly balanced meal, but It's easy to do and just as easy to get right back on track by balancing your next meal without guilt or remorse. 

Fresh Purple Grapes, Whole Wheat Waffles w/ Maple Syrup, Scrabbled  Eggs w/ Spinach & Garlic

 
Yes, it is said that breakfast can easily be the most important meal of the day, but it doesn't have to be the largest... it's OK if its full of well balanced nutrients, essential minerals, and nourishing vitamins.  Depending on what was eaten the night before, will begin to self-regulate what you eat for breakfast.  You may not be as hungry, but remember that protein and natural sugars will probably be the best for sustaining energy for the day, or at least until the nest meal or snack.

Scrambled Eggs w/ Red & Yellow Bell Peppers, Onion & Mushrooms on a bed of Spring Mix Salad Greens, garnished w/ Cherry Tomatoes. Buck Wheat Pancakes topped with Maple Butter, and 6 oz Almond Milk

 Proteins are slow burning fuel and natural sugars burns faster.  A good combination of them both as the first meal of the day could prove to sustain your energy for the morning and promote healthier choices for lunch.

Below is a picture guide to creating quick meals that are healthy, tasty, and full of energy 

Monday- (Meatless Monday)

Chopped Spinach with 3 Bean Salad, Egg-Dipped Fried Eggplant, Half Avocado, and Wild Rice w/Black Beans

Tuesday- (Tasty Tuesday)

Chopped Spinach with 3 Bean Salad, Egg-Dipped Fried Eggplant, Half Avocado, and Wild Rice w/Black Beans

Wednesday- (Wonderful Wednesday)

Wild Rice w/ Black Beans, Sliced Chicken Breast, Bunch of Purple Grapes, and 3 Bean Salad w/Carrots over Baby Spinach

Thursday- (Thrifty Thursday)

Wild Rice, Sliced Bell Peppers,w/Spinach, and Vegetarian Crab Cakes (Grated Zucchini Patties with Old Bay Seasonings

Friday- (Freedom Friday)

Steamed Corn on the Cob, Baby Spinach w/ Carrots, Grilled Salmon topped with Garlic

Saturday- (Special Saturday)

Baked Potato w/ Sour Cream, Cheddar and Chives, Asparagus topped w/ Garlic, Grilled Curry Salmon, While Wheat Stuffing

Sunday- (Satisfying Sunday)

Black Beans & Wild Rice, Lemon Stuffed Cod, and Steamed Broccoli

DRINK PLENTY OF WATER, ALWAYS !

An over-indulgence of anything, even something as pure as water, can intoxicate.

Human nature is like water. It takes the shape of its container.

Namaste'

Apple Kale Salad w/ Graham Crusted Pear

(Vegan Raw)

 

Ingredients:

• 2 Honey Crisp Apples large
• 5 Large Leaves Fresh Kale (chopped)
• 1 Navel Orange (juice)
• 3 Pears (chilled & ripe)
• 1/3 Cup Cocoa Nibs
• 1 Cup Cheerios
• 2 Cup Golden Grahams cereal (or 1 pk Graham Crackers)
• 1 cup Brown Sugar
• 1 1/2 Tb Cinnamon
• 1 tsp All Spice

Salad

Remove core and grate Apples with food processor (grating blade). Put grated apples in medium size bowl. Add juice from fresh orange immediately to prevent apples from browning. Finely chop fresh Kale and add to mixture and mix well. chill.

Graham Crust*

Chop the Raw Cocoa Nibs in a processor until very fine. This may take a minute or two. Combine Cheerios, Graham Crackers, Brown Sugar, and spices in a processor with the already chopped Cocoa Nibs and finely blend until well incorporated.
Can also use Honey in place of the Brown Sugar for a lumpy(er) crust mixture.

Dip chilled Pears in the crust mixture, plate the Pears. Add the Salad. Garnish with Sour Cherries. Enjoy.



*Cube the pear and add to the salad without the crust mixture to reduce the carbohydrates in this recipe.

'Not So Ordinary Black Bean Salad'

 





(makes 4-6 servings)


1 can Black Beans rinsed (no salt added/low sodium)
1 1/2 cup Tomato (diced)
1 cup Cucumber (diced)
1 cup Red Onion (diced)
2 Garlic Cloves medium (finely chopped)
1 tsp Cumin Seeds
1 Lemon (juice & zest)
1/4 cup Cilantro
Baby Greens Mix (mesclun mix)
　

Mix Tomato, Cucumber, Red Onion, Garlic, Lemon Juice, and Cumin Seeds together in medium sized mixing bowl until well introduced. Let mixture set while you open and rinse the Beans and Chop Greens roughly. Add Cilantro and Beans to the mixture. Mix well. Add chopped Greens to the mixture and fold together until evenly combined. Zest with Lemon. Enjoy.

Serve alone or with dressing. Can also be made with any baby green mix or with chopped lettuce, spinach, and/or kale.

　

High Fiber, Nutrient Dense, Low Sodium