Cape Gazette
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PLANT-BASED CHALLENGE, DINNER #4

By Dorothy Greet | Jul 30, 2014
Photo by: David L. Greer Plant-Based Dinner #4

Fire up the grill! The challenge moves out of the kitchen into the garden—to create a delicious, healthful, satisfying dinner 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.

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Dinner is served.  Here is tonight’s menu:

  • Grilled veggies
  • Sweet pickles
  • Whole grain bread
  • For dessert, Sun Gold tomatoes from the kitchen garden, sweet as candy.

Recipe

  1. Marinate (1 hr or more) portabellas, steamed and sliced fingerling potatoes, red and green peppers, zucchini and summer squash, steamed green beans and onion slices in a mixture of soy sauce, maple syrup, garlic and ginger—3 tbls each soy sauce and syrup and 1 tbls each minced garlic & ginger.  Grill to desired doneness. Savor the flavors and save some for pizza topping tomorrow night.
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