3 more fabulous recipes that will help you lose weight and get so much nutrition eating on the Eat to Live Nutritarian lifestyle!
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WHAT I EAT IN A DAY RECIPES – BLUEBERRY BREAKFAST BARS/ STRAWBERRY-MANGO SALAD/ THAI KALE & TOFU
In today’s What I Eat in a Day to Lose Weight video we have a day’s worth of fabulous eat to live recipes inspired by Dr Joel Fuhrman’s Eat To Live cookbook
BREAKFAST – BLUEBERRY BREAKFAST BARS
Makes 6 servings
INGREDIENTS
1 cup canned OR home-cooked black beans, no- or low- sodium
1 medium ripe banana
½ teaspoon vanilla powder OR 1 teaspoon no-alcohol vanilla extract
1 teaspoon ground cinnamon (preferably Ceylon)
1 cup old-fashioned oats, uncooked
¼ cup raisins
2 Tablespoons 100% pomegranate juice
2 finely chopped Medjool dates, pitted
1 Tablespoon chopped raw, unsalted walnuts
2 Tablespoons goji berries
2 Tablespoons raw, unsalted sunflower seeds
2 Tablespoons ground flax seed
1 cup fresh blueberries
DIRECTIONS
Preheat the oven to 275* F.
In food processor (OR us potato masher OR hands) puree the beans, banana, vanilla and cinnamon until combined.
In large mixing bowl, combine the remaining ingredients (except Blueberries) and stir to combine. Fold in the berries.
In a 8×8” silicone pan or parchment paper-lined glass dish, spread the batter.
Bake for 1 hour in the oven.
Allow to cool and cut into 12 pieces. 2 pieces/ serving.
Store in the refrigerator OR freeze.
SERVE WITH an Orange OR other fruit.
LUNCH – STRAWBERRY-MANGO SALAD
Makes 1 serving
CREAMY DRESSING
Makes 6 servings (½ cup each)
INGREDIENTS
⅔ cup unsweetened plant milk (we used homemade hemp-Brazil nut milk)
4 Tablespoons raw 1-ingredient cashew butter (can use ½ cup raw cashews, soaked in the plant milk for 30 minutes to soften)
2 medium sweet apples, peeled and cut into small chunks
1 Tablespoon Raspberry (or other fruity) Balsamic vinegar
DIRECTIONS
In a high-powered blender, combine all the ingredients in the order listed and blend until creamy and smooth.
SALAD INGREDIENTS
1 small head Romaine lettuce, cleaned and shredded
1 small head baby bok choy, cleaned and shredded
2 cups Spring mix, chopped
1 cup sliced fresh strawberries
1 mango, cut into small chunks
2 medium green onions, sliced
20 fresh sugar snap peas, cut into 3’rds
DIRECTIONS
In a large serving bowl (2 quart) layer the greens. Top with fruit and veggies. Serve with ½ cup Dressing.
DINNER – THAI KALE & TOFU
Leftovers are DELICIOUS served cold w/ tiny heirloom tomatoes on a hot summer day
Makes 3 servings
INGREDIENTS
12 ounces extra-firm tofu, drained well (use a tofu press, or weight to squeeze out water), cut into ¾” cubes
1 cup chopped sweet onion (1 smallish onion )
1 Tablespoon fresh ginger, chopped fine
1 small jalapeno, pepper, seeds removed, chopped fine
2 large cloves garlic, minced
1 teaspoon no-salt chili powder (we used Trader Joe’s brand Chili Seasoning Blend)
2 cups no- low- sodium veggie broth
⅓ cup no- low- sodium 1-ingredient peanut butter
2 Tablespoons low-sodium tomato paste
2 Tablespoons Dr Fuhrman’s MatoZest OR other no-salt seasoning, like Mrs Dash
1 bunch curly kale, destemmed and cut into small pieces
10 leaves Spigareillo OR collards, cut into small pieces (remove stem of collards)
1 medium lime, juiced
3 medium portobello mushrooms, cooked and sliced
4 green onions, horizontally sliced
DIRECTIONS
Preheat Air Fryer to 325*F. OR the oven to 350* F. In an air fryer basket OR on parchment paper place tofu cubes and bake while preparing the rest of the dish.
In a heated large saute pan add onion, ginger, jalapeno, and garlic. Stir often and add a little water to keep from sticking.
Add in chili powder, veggie broth, peanut butter, tomato paste, MatoZest OR other seasoning. Whisk into a cohesive sauce, adding more broth, if needed.
Add greens, cover with lid and cook for 10- 15 minutes until desired tenderness.
Add lime juice.
Serve each portion with 1 sliced portobello mushroom and green onions on top.
VIDEO SHOW NOTES
BREAKFAST – BLUEBERRY BREAKFAST BARS
We begin with blueberry breakfast bars. This is definitely a prepare ahead recipe though – as it is a long baking time. We get our g bomb consumption off to a great start with some black beans as a base for these bars. So into the food processor we put the black beans to get them all smushed up. You may need a quick push down from the sides and then you can add your banana. Ours was previously frozen and thawed so we tossed in the banana liquid as well. Then some vanilla powder. Did you know that vanilla powder has actual nutrients in it as compared to vanilla extract that’s typically just alcohol and flavored water?!?! Then add some cinnamon for some extra yumminess and extra nutrients. Stir this mixture into some oats. Add some seeds, dried fruit, fresh blueberries and a bit of pomegranate juice to help pull it all together. Then spread it into a silpat pan. If you don’t have a silpat pan you can use a regular 8×8 or a 9×9 with a tiny bit of oil spread in the bottom if you think it needs it. Or just give it a try without the oil and see if it sticks or not! Then put that into the oven. These bars are going to end up a bit crispy on the outside and soft on the inside – not unlike a packaged fruit bar you can purchase but way fresher, healthier and tastier. We cut them into six – and serve the bars with a fresh orange – such a quick and easy on-the-go breakfast!
LUNCH – STRAWBERRY-MANGO SALAD
We begin by making the creamy dressing into the smaller container of a Vitamix. Combine plant milk, chopped apples, raspberry balsamic vinegar and cashew butter and blend until smooth and creamy.
Onto making the salad – we use a mix of romaine lettuce, baby bok choy and salad greens. We start by stacking the romaine and shredding the leaves by cutting with a sharp knife. Then the same thing with the bok choy. We use the chopping bowl to chop the spring mix into tiny pieces. Then garnish the salad with some lovely purple and white spring onions. For a pop of sweet crunch we add some sugar snap peas. Then finally some sliced strawberries and some mango cubes. Then voila, it’s ready to be dressed and eaten.
DINNER – THAI KALE & TOFU
For dinner we are making Thai kale and tofu. Start by preparing some tofu cubes. We use a handy dandy tofu press to remove some of the water. We increase the pressure over time to make the tofu drier. While that is doing its thing, chop some sweet onion and place it into a large pan. As the onion cooks, add some water to prevent it from sticking. Then some fresh ginger and garlic, in with the onion. Stop and turn the tofu into small cubes and bake in the air fryer. Then some jalapeno gets chopped – you can remove the seeds for a milder sauce but feel free to keep the seeds in if you want it hotter. Then some chili powder, veggie broth, peanut butter, tomato paste and a bit of Dr Fuhrman’s MatoZest to create the yummy sauce that will coat all the greens and tofu. If you don’t happen to have that MatoZest, you can maybe use Mrs Dash’s tomato, basil, garlic. Then we are putting two types of greens in this dish – first is curly kale which you chop and add to the sauce to wilt. And then some spigorello which is a relative of broccoli (only just the leaves!). It tastes a bit stronger than kale and adds a nice flavor to the dish. It’s a great dish to mix up leafy greens, so if you want to try other things, you can try mustard turnip greens beet greens, spinach, collards – so many different combinations and choices! Then the greens just need to cook down a bit so that the last of them fit into the pan. Meanwhile, diagonally slice some green onions to garnish the dish when it’s served. We have also cooked a portobello mushroom cap and slice it up to serve with the Thai kale and tofu. So next it’s time to stir in the baked tofu and squeeze some fresh lime juice into the sauce. Divide this into three portions and dinner is served!!
FREE 5 DAY CHALLENGE
Guess what? We’ve got another free five-day Eat to Live Challenge coming up starting on Monday. It’s recipes, grocery lists, meal plans – all for five days of healthy, nutritarian eating. AND it’s free AND we’re all doing it together!! So make sure to go get yours here – http://www.nourishyourlifestyle.com/challenge
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