3 more amazing 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 – Sweet Mango Lentil Oats, Super Spinach Salad with Miso Ginger Dressing and Sweet Tooth Smoothie
BREAKFAST – SWEET MANGO LENTIL OATS
Serves 3 Oatmeal, 1 Mixins
For the oatmeal
INGREDIENTS
1 ½ cups water
1 cup unsweetened non-dairy milk
½ cup raw red lentils
¾ cup raw rolled oatmeal
3 cups cauliflower rice (fresh OR frozen)
For the toppings (for each serving)
INGREDIENTS
2 teaspoons dried currants or raisins
⅔ cup fresh or frozen thawed mango, chopped, substitute orange, if desired
1 cup fresh blueberries
1 tablespoon ground flaxseed
2 teaspoons unsweetened raw nut butter (substitute chopped almonds)
¼ teaspoon vanilla extract or powder, to taste
DIRECTIONS
In a medium pot over high heat, add the water, milk and lentils, bring to a boil and reduce to simmer for 12 minutes. Add the oatmeal and cauliflower rice and cook another 5 minutes. Let cool and store in fridge. Then in the morning at breakfast, re-warm your portion, adding the mix-ins above (currants/raisins, mango/orange, banana, flax, nut butter and vanilla) either stirring to combine, or arranging on top, like we did in the video. Alternatively, you could stir in the toppings when you make the oatmeal, but I think it’s better when the mix-ins are freshly added each morning.
LUNCH – SUPER SPINACH SALAD WITH MISO GINGER DRESSING
Salad serves 1, Dressing serves 3+
For the Dressing
INGREDIENTS
1 cup shredded carrots
½ cup unhulled sesame seeds
1 teaspoon fresh ginger
2 tablespoons red onion OR sweet white onion
1 tablespoon rice wine vinegar
2 teaspoons lower sodium miso paste (substitute 1 teaspoon Bragg’s Liquid Aminos)
¼ – ¾ cup water, as needed, to thin
For the Salad
INGREDIENTS
3 ounces spinach, chopped (about 5 cups)
2 cups green leaf lettuce, chopped (or romaine or other mild tasting green)
⅓ cup carrot, shredded
½ cup chickpeas, drained and rinsed
1 small red apple, chopped
1 tablespoon raw, unsalted pumpkin seeds (or substitute sunflower seeds, pine nuts, etc)
¼ cup cooked quinoa
5-7 grape tomatoes
DIRECTIONS
In a high-speed blender, combine the dressing ingredients and blend until smooth and creamy.
In a large mixing bowl, combine all salad ingredients and ¼ cup dressing and toss to combine well.
DINNER – SWEET TOOTH SMOOTHIE
I use this smoothie for exactly what it sounds like as well as a quick and easy dinner some nights. It takes care of any craving I have, QUICK.
Serves 1
INGREDIENTS
1 cup water
1 heaping Tablespoon raw, unsalted walnuts
2-3 stalks kale, destemmed (3 packed cups)
1 overripe banana
¾ cup frozen sweet cherries
2 cooked button mushrooms
1 medjool date, pitted (if desired)
1 tablespoon unsweetened nut butter (I prefer peanut butter)
1 tablespoon raw cacao powder or toasted carob powder (I prefer carob)
½ teaspoon vanilla extract or powder
DIRECTIONS
In a high-powered blender and all ingredients and and whirl until smooth and creamy.
VIDEO SHOW NOTES
BREAKFAST – SWEET MANGO LENTIL OATS
Breakfast is sweet mango lentil oats – that’s right! Give it a try – it’s really unexpected but it’s amazing. People are always talking about how oatmeal never sits with them long enough and they get hungry so quickly – well, this is a way to extend that oatmeal and get some really good fiber as well. You’re going to be surprised how delicious this one is.
We make enough for at least three servings so you’ll have leftovers or you can feed your family. We start with the water and the red lentils. Cook those briefly and then add in old-fashioned oats and some rice cauliflower. We are starting the day with some cruciferous veggies! Once this is cooked, spoon one portion in a bowl and decorate with the toppings. The toppings can be stirred into the mixture for convenience, however, they look gorgeous set on top too. We sprinkle with ground flaxseed, some cinnamon and a little ground vanilla powder. We add one cup of blueberries and some cut mango, topping all this off with some currants and drizzle on some almond butter. This will fill your tummy!
LUNCH – SUPER SPINACH SALAD WITH MISO GINGER DRESSING
Lunch is a salad surprise it is the super spinach salad with miso ginger dressing – reminiscent of Trader Joe’s super spinach salad. Yum!
Start by making the carrot-ginger dressing. This one’s inspired by those flavor combinations that top your salad at an Asian restaurant but this version has no oil or sugar and very little salt – so win, win! Shredded carrots are the base then sesame seeds, a little sweet onion, fresh ginger, a bit of miso, unseasoned rice wine vinegar and then just add a little water to get the correct consistency as you like it.
Remember that a little fat eaten with our greens helps to make the micronutrients available to our bodies!
Now for the salad. We do some baby spinach baby spring mix or your choice of any leafy green base. Chop that up – this makes the salad easier to eat and allows the juiciness of the greens to be released. We then toss all the ingredients together – so into the chopping bowl goes garbanzo beans or chickpea, shredded carrots, some baby tomatoes and chopped sweet apple. Toss with your dressing then pour out into a serving bowl and top with some raw unsalted sunflower seeds for crunch.
DINNER – SWEET TOOTH SMOOTHIE
This dinner is quick and easy. A luxurious smoothie is one of my favorite ways to finish off the day. Some water and some walnuts go in first then we add some cooked button mushrooms… what?? that’s right – did you know this is a great way to hide mushrooms if you don’t like the flavor? Just put one in there and you won’t even taste it. Now add the cocoa powder, some peanut butter, vanilla powder, kale, frozen dark pitted cherries and some frozen banana pieces for sweetness. We blend this bad boy and bottoms up!
I hope you give these a try!
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