BREAKFAST
Sunrise Quinoa with fresh fruit
1 slice whole-grain bread with all-fruit jelly
1 cup green tea
MID-MORNING SNACK
Mango Smoothie
LUNCH
Split Pea and Veggie Stew
1/2 whole-wheat pita
Iced herbal tea
MID-AFTERNOON SNACK
Raw vegetables with Eggplant dip
DINNER
Chicken, Veggie, and Cashew Stir-fry
Brown rice
Category: Anti-aging menu
Oat bran with walnuts and raisins
1 serving 1/3 cup oat bran 1/2 cup apple juice 1/2 cup low-fat soy milk 1 tbs wheat germ 1 tbs raisins 3 walnut halves, chopped Combine the bran, juice, milk, and wheat germ in a small saucepan. Heat over low heat until the mixture boils and stir constantly. Cook for 3 minutes. Remove from [...]
Serves 4-6 1 cup each chopped onion, diced carrot, diced celery 1 cup water 3 cloves garlic, minced 1/2 cup chopped red, green, or yellow pepper 1/2 tbs chili powder 1/2 tsp cayenne 2 tsp mustard 2 28-oz cans crushed tomatoes (save the juice) 5 cups of cooked beans—your favorites in any combination—pinto, black, garbanzo, [...]
Serves 4 10 oz whole-grain fettuccine 2 cloves garlic, minced 1/2 lb cubed firm tofu, or 1 cup shredded cooked chicken breast 1 tbs extra virgin olive oil 1 1/2 lbs ripe tomatoes, cut into 1-inch pieces (you can also use canned chopped tomatoes) 1 cup fresh basil leaves, packed 1/4 lb asparagus, cut into [...]
BREAKFAST Oat bran with walnuts and raisins 1/2 grapefruit 1 cup green tea MID-MORNING SNACK 1 cup vegetable juice with lemon LUNCH Favorite Bean Chili Whole-grain crackers Fresh pear, apple, or banana Seltzer water w/lemon MID-AFTERNOON SNACK 8 ounces 2% milk or soy milk DINNER Poached Salmon Veggie Rice Casserole Avocado Salad (red leaf lettuce, [...]
Makes 1 1/2 cups 1 large eggplant 2 cloves garlic, minced 1 green onion, chopped 1/4 cup chopped parsley 1 tbs lemon juice 10 black olives, pitted and chopped Peel the eggplant and cut it into quarters. Place the pieces into a steamer and steam until tender, about 10 minutes. When cool, press the liquid [...]
Serves 2 1/2 green pepper, chopped 1/2 red pepper, chopped 1/2 onion, chopped 1/2 cup spinach, chopped Water for steaming 1 clove garlic, minced 1 tsp extra virgin olive oil 4 eggs Dash of salt and pepper In a skillet, steam all the vegetables and garlic in a few tablespoons of water until moderately soft. [...]
BREAKFAST Sunrise Quinoa with fresh fruit 1 slice whole-grain bread with all-fruit jelly 1 cup green tea MID-MORNING SNACK Mango Smoothie LUNCH Split Pea and Veggie Stew 1/2 whole-wheat pita Iced herbal tea MID-AFTERNOON SNACK Raw vegetables with Eggplant dip DINNER Chicken, Veggie, and Cashew Stir-fry Brown rice
Sunrise Quinoa with fresh fruit
Serves 4 3 cups cooked quinoa 3 apricots, chopped 1 orange, peeled and sectioned 1 cup seedless red grapes, halved 1/4 cup raisins 1/4 cup chopped walnuts or pecans Combine all ingredients except the nuts in a bowl and chill for 1 hour or overnight. Top with nuts before serving.
Serves 4 1 head romaine or red-leaf lettuce 3/4 cup chickpeas 3/4 cup black beans 1 cup shredded bok choy 1 cup shredded red cabbage 1/3 cup grated low-fat or non-fat cheddar cheese 1 tsp olive oil 2 tbs lemon juice 1 tbs red wine vinegar (or other vinegar) 1/2 cup chopped walnuts or pecans [...]
BREAKFAST Scrambled Delight 1/2 whole-grain bagel 1 cup green tea MID-MORNING SNACK 1 banana or 1/4 cantaloupe LUNCH Red, Green, and Bean Salad Whole-grain rye crackers 1 cup low-fat milk or soy milk MID-AFTERNOON SNACK 8-ounce container low-fat plain yogurt with 1/4 cup blueberries or strawberries and 1 tbs wheat germ DINNER Festive Fettuccine Brussels [...]