PLANT-BASED CHALLENGE, DINNER #2
The challenge continues—to create delicious, healthful, satisfying dinners for 2 following these simple guidelines for whole food plant-based cooking and eating:
- Include vegetables, fruits, beans and whole grains every day
- Include greens everywhere possible (soups, salads, sauces, sandwiches, etc.)
- Include starches in every meal (potatoes, oatmeal, brown rice, whole grain pasta, etc.)
- Minimize salt
- Avoid all added oil (no olive, coconut, canola, corn, peanut, etc.)
- Avoid all animal products (no meat, dairy, cheese, fish, poultry, etc.)
- Use nuts and seeds sparingly with the exception of chia and freshly ground flax seeds.
- Use fruit for dessert and as a whole food sweetener instead of sugar.
Dinner is served. Here is tonight’s menu:
- TABBOULEH (TABOULI, TABBULI) DINNER SALAD
- STEAMED GREEN BEANS
- BOILED BEETS
- CRANBERRY-WALNUT WHOLE GRAIN BREAD
- PEACHES AND “CREAM”
- 1 ½ cups bulgur wheat soaked 30 mins in 1 ½ cups boiling water, drained
- Add 1 each diced tomato, cucumber, onion, garlic clove
- Juice from 1 freshly squeezed lemon
- 1 cup cooked or canned garbanzo bean, rinsed and drained
- 1/3 cup chopped raisins soaked in ½ cup boiling water. Add raisins and water.
- ½ cup each, chopped fresh mint & fresh parsley
- Pinch of cinnamon & cayenne
- Serve on greens or as filling for pita.
PEACHES AND “CREAM”
The “cream” is simply ripe bananas that have been frozen for at least 24 hrs, then beaten in a blender until creamy. Flavor as you choose with vanilla, cinnamon, raspberries, etc. and serve on fresh fruit of your choice or alone.
This is a light, simple dinner that could have endless variations. For example, substitute the beans and beets with your favorite vegetables. Add corn on the cob or grilled mushrooms. Steam some greens and squash or add a baked sweet potato. The object is to fill your plate and satisfy your appetite with colorful and starchy vegetables, beans, whole grains and fruit. The end result is renewed vitality and extraordinary health. Enoy!