My Unprocessed Menu Days 4 & 5

Time to play catch-up on the food diary!   It’s been a busy couple of days loaded with temptations.  I’ve been reminded about how important it is to plan ahead to have healthy meals available.  This is an important secret to success no matter what your personal dietary guidelines look like.

Day 4 Breakfast:  Everyday Easy Oats with berries.  Hot lemon and mint ‘tea’

Morning snack: Banana

Lunch: Leftover Indian take-out (another cheat meal, I’m afraid), Pita bread, hummus

Afternoon snack: Decaf soy latte – this was the worst thing I got at the Three Rivers Arts Festival where we were surrounded by funnel cakes, chocolate covered strawberries, falafel, and more.  Temptations were everywhere, but I carried my latte and enjoyed every sip of it instead!

Dinner: Miso soup with Five Bean Salad
1 onion, chopped
2 carrots, chopped
1 cup mushrooms, chopped
Saute all veggies in a splash of veggie broth until onions are translucent
Add 4 cups low sodium veggie broth and simmer 4-5 minutes
Add 1-2 Tbsp miso paste and 1 Tbsp nut butter and simmer another 3-4 minutes
Garnish with scallions and serve

Day 5 Breakfast:  Everyday easy oats with berries.  Hot lemon tea

Morning Snack: Apple

Lunch: Miso soup

Dinner: Ginger Stir “Fry” over rice and quinoa

I made this like I make all stir fries lately.  Saute the veggies in a splash of water or veggie broth just until tender.  Add the sauce, mix and serve over a whole grain.  Switch up the veggies, switch up the sauce, or switch up the whole grain from time to time and you’ve got a fresh new meal every time with zero brain effort required!!

Here’s a starter recipe:
1 onion, chopped
2 heads broccoli, chopped
1 cup mushrooms, sliced
2 carrots, chopped
1 bell pepper, chopped
3-4 Tbsp low sodium soy sauce
2 Tbsp peanut butter
2 limes, juiced
1 1/2 inches fresh ginger
red pepper flakes
1/2 cup raw unsalted peanuts
Saute all veggies in a splash of water or veggie broth for about 5-7 minutes.  In a blender, combine soy sauce, peanut butter, juice of 2 limes, fresh ginger, red pepper flakes to taste (1 tsp for starters).  Blend until smooth, and then add to veggies.  Toss in peanuts and cook another 2-3 minutes.  Serve over brown rice or quinoa or a mixture.

Late night snack:  Tropical fruit smoothie

1 mango
1/2 cup frozen raspberries
1 banana
generous handful of spinach
2 cups ice
1/2 – 3/4 cup plant milk
optional – hemp protein powder

Combine fruit and veggies in blender.  Add most of the ice and 1/2 cup milk.  Blend and then add more milk or ice to desired consistency.


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