Round III Nutritional Guide
The mission of the MINDBODY Wellness Program is to enable our team members to improve their lives along all 7 Dimensions of Wellness – Emotional, Intellectual, Physical, Social, Environmental, Occupational, and Purpose & Meaning.
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Table of Contents MINDBODY Nutrition Philosophy……………………………………..Page 3 Evolve Nutriton Suggestions…………………………………………. Page 4 Creating a Balanced Plate………………………………………….. Page 6 Meal Planning & Prepping……………………………………….……Page 7 Top Foods to Prep Ahead of Time……………………………………Page 11 Kitchen Tools…………………………………………………………...... Page 14 Knife Skills……………………………………………….…….…………… Page 15 Kitchen Success Tips………………………………….….………………Page 17 Pantry List………………………………………………….……………….Page 18 1,500 Calorie Menu Plan……………………………….……………….Page 19 1,800 Calorie Menu Plan…………………………….………………….Page 20 Shopping List………………………………………………………………Page 21 Recipes…………………….……………………………………………….Page 22
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MINDBODY Evolve Wellness Challenge: Evolving Your Nutrition Welcome to the MINDBODY Evolve Challenge. Your journey to health starts here and we are happy that you have made the commitment to yourself to discover a new, healthy, vibrant YOU! At the end of the next 12 weeks, you will have a new found sense of yourself and your health. This guide is meant to help you along the Evolve journey and is one of the keys in helping you to unlock the door to a healthier life. This guide contains nutrition information that you can use to improve your health, increase your energy, recover from physical training, take charge and RESTART your life! This will serve as an overview of nutrition and help you to realize that by changing your eating habits, you can change your life. It is in your best interest to take the time to read through this in its entirety. Everyone, from the beginner to the advanced “health nut”, will be able to walk away with useful information. Medical Disclaimer: It is important to be aware of your own personal health and wellness concerns. If you have any health conditions, allergies, past injuries, etc., please consult your physician before changing your diet.
MINDBODY’s Nutrition Philosophy MINDBODY believes in a whole food approach to eating. What exactly does this mean? Whole foods are foods that are unprocessed and unrefined, before being consumed. They are foods that are in their natural state. These include unrefined whole grains, beans, fruits, vegetables, nuts, and seeds. The closest the food is to its natural state, the more nutrients it will provide and the greater benefit it will be to one’s health. In simple terms, we encourage picking the whole orange over the glass of orange juice. Whole food diets have been proven in research to lower the risk and help treat chronic diseases such as cancer, heart disease, chronic kidney conditions, liver disease, diabetes and much more. It is about filling your diet with high quality, fresh foods. This is the foundational approach that we promote to our participants. In addition, it is important to ensure purchasing high quality products, no matter what kind of diet you decide to follow. It is about filling your diet with high quality, fresh foods. That being said, animal products can be a healthy addition to any diet. It is important to ensure that you are purchasing high quality products within your budget, no matter what kind of foods you decide to include in your diet. More and more medical and Wellness Specialists encourage us to find a reputable source. Organic, grass fed, free range and antibiotic free animal products will provide you with the nutrients you are searching for, while protecting your body from free-radicals and disease causing chemicals. Click here to read more about plant based diets.
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Bio-Individuality: What Works for You Your wellness experience is very personal and should be approached differently by each person. What works for others may not work for you. It is helpful to approach your program with bio-individuality in mind. Evolve Challenge Nutrition Suggestions Choose what works for you!
Eat to sustain your lifestyle! o Never go over 5 hours without eating. o Studies have shown that people who wait longer to eat, end up eating more than they had originally planned, and don’t stick to the types of food choices they believe they should be eating. o This looks different for every person; maybe you thrive on eating 3 solid meals with some small snacks in between, or on 5-6 small meals. This usually involves listening to your body and how it responds to meal times. Do you feel sluggish after lunch? Look at the quality of the food that you are eating or try reducing the amount of food you eat at lunch to energize you for the rest of your workday, versus making you want to take a nap. Breakfast, the most important meal of the day! Eating a nutritious breakfast sets the tone for the day and promotes weight maintenance and weight loss by maintaining blood glucose levels and your metabolism. Make your last meal three hours before bed. o Choose a cutoff point that works for you. Not only does this curb late night and unnecessary snacking, it also helps with improving the quality of your sleep. Ensuring that your last meal ends a few hours before bed will allow enough time for digestion and a more sound sleep. Improved sleep leads to increased energy, improved cognitive functions and smarter Health and Wellness choices throughout the day. Eat a combination of complex carbohydrates and lean proteins at each meal. Eat a sufficient amount of healthy fats every day. Healthy Sources of Fat 1 teaspoon cold pressed oils (olive, avocado, etc) 1 teaspoon coconut oil 1 oz avocado or 1/5 of a medium avocado 2 tablespoons nut butter 1 oz nuts (almonds, pecans, cashews, brazil, etc.)
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Drink two to three liters of water every day. Lifestyle habits can affect the recommended amount. Click here to determine what your body requires. Look at your sources of fiber and experiment with fresh fruits and vegetables to find a balance of fiber, vitamins, nutrients and enzymes.
Complex Carbohydrates 1/3 cup brown rice or pasta 1 small piece of fresh fruit (4oz) 1 slice of sprouted grain bread ½ cup oatmeal ½ Ezekial English muffin ¼ of a large sweet potato 1/3 cup Buckwheat ½ cup cooked quinoa
Plant Based & Lean Proteins ½ cup cooked lentils
½ cup cooked chickpeas
½ cup black beans
3 oz firm tofu 1 egg 3 tbsp hemp seeds 2 oz cooked wild caught fish 2 oz cooked organic chicken
Pay attention to proper portion sizes. o 2 cupped hands: Vegetable serving o Thumbnail: Oil, butter, or any liquid fat o Thumb: Nut butters(Almond, peanut, cashew butter), salad dressing, nuts o Palm: Fish, Chicken, meat, lean sources of protein o One Cupped Hand: whole grains, starchy vegetables, CHO sources
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Creating a Balanced Plate 1: Make half the plate/bowl veggies and fruits Aiming to eat a variety of colorful produce will help ensure a variety of vitamins and minerals are being consumed. 2: Lean Proteins with Meals Beans, legumes, chicken, lean beef, fish, eggs, and nuts are all great options. Lean sources of protein ensure will help maintain your lean muscle mass and promote growth in the body. 3: Aim to make at least half your grains WHOLE! Look for the words 100% whole grain or 100% whole wheat on the label. These have not been stripped of the beneficial nutrients & FIBER which are important to maintaining a healthy body weight. If you are gluten-free, you can still benefit from including whole grains in your diet, opt for the gluten-free grains, listed in the whole grains section. 4: Choose Fat Wisely When ordering out and eating at home, limit creamy, heavy sauces that contain butter, cream, etc. Fats such as avocado, coconut oil, raw and unsalted nuts, seeds, flax, etc. will boost your diet with unsaturated fats which can help lower your cholesterol. If you still are seeking extra flavor; use spices, herbs, and acids (lemon juice, vinegars, etc.), which add extra flavor without added fat or calories.
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Meal Planning & Prepping There is no one size fits all when it comes to preparing healthy meals for you and your family. There are some basic concepts that are helpful to follow, but as you continue along your health journey, you will find that the tactics that some people use may not be very useful for your own lifestyle. Use this information as a guideline to help you determine what method works best for you. What is Meal Planning? It is a plan that you make before you shop to help you to organize as you cook a meal; whether its breakfast, lunch, dinner or snacks. The beauty of meal planning is that there are so many ways to accomplish and prepare healthy meals for you, all depending on your own schedule and lifestyle. To make the process more enjoyable, find things that inspire your creativity and spark interest. If you don’t relish your time creating masterpieces out of Julia Child’s Joy of Cooking, you can easily find preparation methods and recipes that rely on low input in terms of cooking. Make it as simple as possible.
Why Should I Meal Plan? The Benefits of Proper Planning: Save Money in the Long Run: Developing a system that works for your lifestyle can help save you money, as you actually utilize food that at one point may have wasted away in the fridge and ended up in the waste basket. If you need to split grocery store visits into two trips to only buy what you need, you are planning ahead to ensure that you are not throwing out and wasting food. Instead of letting these food products go to waste, you can easily incorporate them into the next rotation of meals. You Are in Control: It is time to Own Your Wellness! Cooking at home allows you to have control over what you are eating. We feel that this is one of the biggest benefits to meal planning. Having control over what you eat and your diet is one of the best thing you can do in reaching your wellness goals. Cooking from home allows you to control the salt, fat, and caloric content of foods. As you cook from home you may find yourself adapting to fresher flavors and using less and less salt on your meals. Time Saver: A small initial investment leads to a larger savings over time. Investing 30 minutes to 1 hour a week (or every other week) to map out and plan what you are eating will pay off in the long run; not only on time spent, but your overall health!
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Get Inspired Search for Recipes: Get curious and be your own Nutritional Sherlock Holmes. Browse blogs and websites for recipes that look delicious. Pile up some cookbooks and reach for the sticky notes. Get inspired! Go to the local library and check out some cookbooks. “Elementary! My dear Watson!” Utilize Technology: Create a place to save recipes, and keep it SIMPLE. Do whatever works for you. Don't get caught up in a system, just use whatever works best and most easily. There are so many platforms now that make it convenient to save your favorite recipes, utilize websites such as: Pinterest, Yummly, Epicurious, and Foodie to help you stay organized. Keep your ideas only a finger tap away What’s the Buzz?: If you are cooking for your home unit, ask your partner, family, and/or roommates what they like to eat. This might sound obvious, but it's easy to get caught up in our own process and forget to ask our households what they would like to eat. This is also a way to source out some new meal ideas. Maybe your roommate or family member has a new recipe they want to try. If you involve everyone in the process, you may find that others are willing to pitch in and help you out with your goals!
Getting Organized Start a Calendar: We hope you are now getting inspired to be more involved in what you eat. Start a calendar of what you'd like to cook over the next few days or few weeks. It can be as organized as a Google Calendar, with notes on each day for that day's menu, or a simple as a small notebook or journal with days of the week written on it. The important thing is to write it down and keep track. Shop Smart: Choose a shopping day and prep your shopping list. Those who seem to have success in meal planning shopped very purposefully. They look at their recipes and make a detailed shopping list that corresponds to their recipes and meal plan. Websites and apps such as Yummly, Foodie, and Epicurious will generate a shopping list for you based off the recipes and meal plans you have saved! Check What's on Sale: Why wouldn’t you want to save money? Is organic chicken a dollar off this week at the market? Or canned chickpeas? Check the local deals and adjust your meal plan or shopping list a bit. Plan for Leftovers: Most of us have at least a small tolerance for leftovers. Get in the habit of cooking 1 or 2 large meals at the beginning of the week and eat from them the rest of the week. Some people can only eat leftovers for a single night. Regardless, if you’re already dirtying the kitchen and dedicating your time to cook, you might as well prepare more than a single serving.
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Getting It Done Break It Up: Going beyond the food prep, cook components of the meals. For instance, start cooking a batch of whole grains while you wash greens and prep other vegetables. The grains can go in salads or soups throughout the week and the vegetables can be added to salads or used in side dishes. Or roast a chicken that you can eat that night and use the leftovers over a green salad or in a wrap later in the week. Cook large batches of components on the weekend, then mix-and-match them according to what you’re craving during the week. Roasted or blanched veggies like broccoli, cabbage, Brussel sprouts, and cauliflower get turned into Italian Sauté, Thai curries, stir-fries, stews and more with the addition of spices and sauces. Utilize the Freezer: The freezer is one of your most convenient kitchen appliances. Actually, it's the friend of future you. Make a double batch of the grains mentioned above and freeze half for later. Make a double batch of soup, stew, soaked and cooked beans — throw it in the freezer. If you are crazy busy one week and unable to food prep, rely on those frozen goods to get you through the week. Just make sure to regularly use and replenish the foods in the freezer. Anything past 3 months may start to develop freezer burn, which can affect the taste of the food you’ve cooked. Stock Your Pantry: Meals are easier and quicker to prepare if you keep your pantry wellstocked. Don't run out of coconut oil or your favorite spice at inconvenient moments. Have spices ready to dress up chicken and beans quickly. Keep a lemon and some fresh herbs in the fridge at all times.
How To Do It! Set Aside Time: Be sure to set aside enough time to go to the grocery store to grab all of your ingredients and do some prep work when you get home. Schedule this time into your planner or calendar just as you would any other appointment. This is a small front loaded investment for a whole week’s worth of meals. Wash and Prep All Fruits and Vegetables: The minute you get home from the store, prepare all of the produce that you just bought. Most people find that if they don’t do it right when they get home from the store, it won’t get done at all. Take the time to wash/scrub your produce with a soft bristle brush and a soap designed for fruits and vegetables. Cut and prep all of your produce ahead of time to make cooking and snacking easier on yourself throughout the week.
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Prep Your Grains: Why bother cooking only 1 or 2 servings of grains when 7 servings take the same amount of time? Grains are one of the easiest ingredients to prep and can keep you eating healthy all week. To do so, cook larger batches of grains (follow the instructions on the back of the package) and let them cool. Then store them in 1-2 cup servings in freezer safe plastic bags, laying them flat and stacking on top of one another inside the freezer. To thaw, microwave with a little water or heat over low heat in a heavy-bottom saucepan, adding a little liquid as necessary. Take Care of Your Proteins: Pick what lean proteins you want to eat throughout the week, whether they are meat based or plant-based. If you choose plant based proteins, be sure to prep the beans or legumes according to the instructions on the package. Some beans need to be soaked overnight, while some don’t require any soaking at all, be sure to pay attention to the instructions. These can be thrown into soups, salads, roasted vegetables, and grains for nourishing meals. For meat-based proteins, while the oven is already on, prepare your meat of choice with your desired seasonings and place them in the oven. When they are finished cooking and have a chance to set, slice into thin pieces and add to salads, grains, roasted vegetables, etc. for easy protein sources.
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The Top Foods to Prep Ahead of Time:
Vegetables: Raw veggies are a great snack to have on hand. To make your meals a breeze throughout the week, make sure to pre chop and prepare vegetables for cooking and for snacks. Have vegetables like broccoli and cauliflower ready to throw into the skillet for a quick stir-fry or ready to dip in hummus, Greek yogurt or a healthy dip. Also, keep a bag of frozen veggies on hand to quickly heat up and add to meals. Breakfast Foods: It’s hard enough to get yourself pulled together to get out of the door on time, let alone worry about fixing a nutritious breakfast. Plan ahead and have something waiting for you in the fridge, so all you have to do is grab and go! o Overnight Oats: Mix 1/3 cup rolled oats, ¾ cup unsweetened almond milk, 1.5 tablespoons chia seeds, ½ tsp cinnamon, and 1 teaspoon honey in a jar, let sit for at least 1 hour (overnight is better, hence the name!). Add any toppings you desire, ½ sliced banana, ½ fresh berries, 1 tablespoon nut butter, 1 tablespoon hemp seeds, etc. o Chia Seed Pudding: 1 1/2 cups unsweetened almond milk (or milk of choice), ¼ cup chia seeds, 1 teaspoon vanilla, 1 tablespoon organic pure maple syrup Whole Grains: Whole grains are one of the easiest items to pre-make and can easily last throughout the week. Add cooked whole grains to soups, salads, stir fries, etc. for a boost in fiber and flavor! o Some easy whole grains to start experimenting with are:
To 1 cup of this grain: 1 c. Amaranth* 1 c. Barley, hulled 1 c. Buckwheat* 1 c. Cornmeal(polenta)* 1 c. Millet, hulled* 1 c. Oats, steel cut* 1 c. Quinoa* 1 c. Rice, brown*
Add this much water or broth: 2 cups liquid 3 cups liquid 2 cups liquid 4 cups liquid
Bring to a boil, then simmer for: 15-20 minutes 45-60 minutes 20 minutes 25-30 minutes
Amount after cooking: 2 1/2 cups 3 1/2 cups 4 cups 2 1/2 cups
2 1/2 cups liquid 4 cups liquid 2 cups liquid 2 1/2 cups liquid
4 cups 3 cups 3 cups 3 cups
1 c. Spelt berries
4 cups liquid
1 c. Wheat berries
4 cups liquid
25-35 minutes 30 minutes 12-15 minutes 25-45 minutes (varies) soak overnight then cook 45-60 minutes soak overnight then cook 45-60 minutes
3 cups 2 1/2 cups
*Gluten Free
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Healthy Snacks: It’s important to have healthy snacks on hand that you can turn to during the week. There are tons of snacks that can be made ahead of time to help keep you from reaching for unhealthy choices that deplete your energy and increase your caloric intake. Ideas for healthy snacks include: o Cut up veggies with hummus o Air popped popcorn o Apple, banana or celery with organic nut butter o Vegetable tapenade with whole grain/gluten free crackers o Raw nuts and no-sugar added dried fruit o Trail Mix: Homemade trail mix is simple to throw together at a moment’s notice. Trail mix is usually a mix of raw nuts/seeds, dried fruit (no sugar or sulfites added), and extras such as unsweetened coconut flakes, spices (cinnamon, nutmeg, etc.), or dried ginger. Greens for Salad: If salad greens are prepped and ready to be thrown into salads, you are much more likely to include them in your daily meals. Be sure to prep the salad ingredients right when you get home from the store to ensure that it is done right away. o To prepare greens, wash them thoroughly, spin them dry, cut them and store in a Ziploc bag or sealable container with a paper towel. Make sure to press out as much air as possible each time you open the storage container. o If you’re prepping kale, wash and dry it, then rub it with some lemon juice and high quality Extra Virgin olive oil and store in an airtight container. Baked/Roasted Veggies: Roasting vegetables is one of the easiest ways to increase veggie intake. Utilize the oven while it is still on to bake a few sweet potatoes or roast a few pans of cut up vegetables. Roasted vegetables are the perfect addition to any salad, main entrée, or combine a legume, whole grain, and veggies for a delicious and nutritious meal. Cut all of your veggies up in a similar size, drizzle with coconut oil, fresh cracked pepper, Himalayan Pink Salt and roast at 375˚ until tender, but not soft. Keep some texture to avoid a baby food consistency. Beans & Legumes: Buy dried beans from the store and soak them over night or while you are at work in a bowl with 2-3 times the amount of room temperature water. Drain, rinse and simmer in a large pot seasoned with salt or your preferred spice. Remove and drain once tender. Freeze leftover beans in 1 cup portions to save cooking time during the week. o Plant based proteins are a great addition to any diet, even a die-hard meat eater can benefit from the addition of high fiber beans and legumes. o You can add beans and legumes to any dish and even replace meat in your favorite dishes.
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Soup: Soup is a great way to pack tons of nutrients into one easy meal. Choose low-sodium vegetable broth, or better yet- make your own. The great part about soup is that you can always make a big batch and freeze the leftovers. Place leftover soup in gallon sized Ziploc bags and freeze flat, that way it is easier to store them in the freezer. Soup is the perfect meal to sneak in some vegetables; frozen, organic vegetables are easy additions to soups. Add in some beans or lentils to boost the protein and fiber content. Hard Boiled Eggs: These are great for almost any meal. Eat them for breakfast with oatmeal. Grab a couple for an afternoon snack. Slice them up and add to salads for lunch or dinner! Aim to choose organic, free ranged and if possible, local, eggs!
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Getting Comfy in the Kitchen The Bare Necessities
Pots & Pans: o o
Sharp Knives: o o o
Perfect for slicing and grating vegetables, grating high quality, organic cheese, or making breadcrumbs from old whole grain bread. This is a very versatile tool in the kitchen and isn’t very expensive.
Microplane Grater: o
Invest in a nice sturdy sheet; these are perfect for roasting large amounts of vegetables for batch cooking.
Box Grater: o
More efficient and much easier than peeling vegetables with a knife. The best part is that they are super inexpensive, so it won’t break the bank!
Large Baking/Cookie Sheet: o
When choosing canned foods, read the labels! Look for products that do not contain BPA or excessive salt.
Vegetable Peeler: o
Great for straining, draining, and rinsing. Commonly used for pasta, grains, beans fruits and vegetables.
Can Opener: o
Metal spoons can taint the flavor of certain foods, especially acidic items, and can scratch the surface of your pots and pans.
Strainer or Colander: o
It is important to buy glass rather than plastic food containers which may contain BPA, an industrial chemical that is used to make plastics. If you plan on heating food directly in your containers, stick with glass, BPA may be absorbed into the food during the heating process and can cause damaging health effects. BPA has been linked to disrupting hormone levels, brain and behavior problems, a possible cause of certain cancers, heart problems, and there are now studies that are looking into the connection between BPA exposure and conditions such as ADHD.
Wooden Spoons: o
It is best to buy a few plastic cutting boards. They are easy to run through the dishwasher, whereas wood boards must be hand-washed and tend to harbor more bacteria. Be sure to designate one for meats and one for vegetables and fruits.
Glass Food Storage Containers: o
8"-10" Chef’s Knife: Used for slicing, dicing, chopping, and mincing. If you can, invest in a high quality knife, it is a piece that is worth investing in. Paring Knife: Best used for small cutting jobs, like cutting olives, lemons, etc. Keep your knives sharp! A sharp knife is much safer than a dull one.
Cutting Board: o
Stainless steel or non-stick frying pan. One small & one large sized saucepan with lids for cooking grains, vegetables, and sauces.
A recent culinary must have that was originally used in the carpentry industry, microplane graters are perfect for grating hard cheeses, zesting citrus, and grating hard spices like nutmeg.
Measuring Cups: Used for measuring large quantities of wet or dry ingredients.
Measuring spoons: Great for rationing out liquids and strong spices in small quantities.
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Chop, Chop- Mastering the Art of Knife Skills One of the first things every beginning culinary student learns is how to execute various basic knife cuts and shapes, like the julienne, dice, brunoise and others. But even if you're not a culinary student (or a professional chef), mastering these knife cuts can still improve the quality of the food you cook, for two reasons: Uniform Cooking Times Large pieces of vegetables take longer to cook than smaller ones. So if you're sautÊing carrots that are cut to different sizes and shapes, you'll either overcook the smaller pieces by the time the bigger ones are done, or you'll cook the smaller pieces properly but leave the bigger ones undercooked. Consistent cutting technique ensures your food is cooked to a uniform degree of doneness. Enhanced Visual Appeal Again, it's the art part of the culinary arts. Of course, no one's going to take out a ruler and measure your knife cuts — unless you're in culinary school. But sloppy knife work makes for a sloppy-looking dish. Materials Onion or another vegetable for practicing Cutting board Rubber mat or other stabilizing material Sharp chef's knife 1. Stabilize your cutting surface: Before you even get started with your knife, stabilize your cutting board to keep it from slipping or moving. Place a piece of nonskid rubber material underneath. You can also use an old placemat, or a damp dishtowel. 2. Choose a sharp knife that feels comfortable: Choosing a good knife is important! It's difficult to give precise instructions on that here, as it will be different for everyone. It will depend on the shape and size of your hands, and your own cooking style. Go to a cookware or knife shop and hold a lot of different kinds of knives. Look for one that feels heavy enough to be substantial, but not so heavy it drags your wrist down. Finding the best knife will take time and experience, and until you have your "perfect knife" just make sure the one you're working with is sharp and in good condition. 3. Learn how to hold the knife: The knife should be gripped securely around the handle, and ideally you should be able to pinch the bottom end of the blade with your thumb and forefinger. (If this is difficult, this may be a sign that the knife is not the right shape or size for your hands.) Do not extend your forefinger along the top of the blade, as this will decrease your control and speed. When you are holding the knife correctly you will find that you tend to use your upper arm and shoulder more to support the weight and to control the motion of the knife as opposed to your wrist and forearm. 15
4. Create a stable surface on your vegetable: The first order of business when chopping an onion (or any other vegetable) is creating a stable surface from which to work. This almost goes without saying; its second nature to most cooks! But it's helpful to think about it purposefully and to look over a vegetable before chopping to determine the right stable surface to create. On an onion, for instance, you should trim off both ends, and then cut the onion in half lengthwise. Then you have a stable, flat surface from which you can do more fine chopping. 5. Practice the Claw: Now that you're holding your knife correctly, your other hand should be forming The Claw while chopping. Curl your fingers back into a claw while holding the vegetable you're chopping so that if your knife slips you just hit your knuckles instead of actually cutting your fingertips. Additional Notes: 
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These are just the most basic elements of well-formed knife skills. If you practice these consistently, you will find that you have more control and more speed when working with your knife. There are of course many other specialized knife skills developed by various cuisines for a variety of foods (dicing, mincing, boning) but these skills here are just the basics to get you started. Finding the right knife for you is a bit like finding shoes that fit perfectly, you need to try them on before you know. Stop into a specialty cookware store (like Williams Sonoma or Sur La Table) and try holding different brands and styles of knives in your hand. Don't purchase a knife just because it looks good in the case. Some people like a knife that feels heavier in their hand, while others prefer something nice and light. Invest in a good knife, hand wash it, hone it, have it sharpened regularly, and it will be an investment that will last for years. Look for high carbon steel knives with a full tang. They'll stay sharper, become less stained over time, and will give you the greatest control when you're chopping.
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Kitchen Success Tips 1. Give produce center stage. Research shows that the proximity and visibility of food increases your chance of eating that food. Stock your vegetables & fruits front and center in your fridge. The produce drawer is an easy place for produce to rot. Let your vegetables hangout at eye level and you’ll find yourself reaching for them more often! Visit this page to learn how to properly store your produce! 2. Make sweets and unhealthy snacks hard to find. Just as healthier foods should be easy to spot, less healthy ones should be stashed out of sight. Keep those less healthy items out of sight and out of mind. Chips, sweets, and other treats should be stored up and out of the way of the daily foods you eat. The easiest way to avoid this temptation is to avoid buying these items. Keep fresh, healthy, nutrient-dense foods in your kitchen, & you will start eating them more. 3. Plate Check. Toss out your traditional dinner plates & reach for that salad plate. Studies have shown that just the switch to a smaller plate can reduce portion sizes up to 30%. 4. Smaller Serving Utensils. Forgo the oversized spoon when dishing up your meals. Use smaller serving utensils to help reduce portion sizes. This also forces you to spend more time portioning your food and assessing if you are really hungry for those seconds. 5. Use tall, skinny glassware. Tall, skinny glasses trick your brain into thinking you are drinking more. A recent study has shown that people drink 30% more of calorie laden beverages in tumblers than into high ball glasses. 6. Kitchen Zen. Stress often induces people to eat more food, without even thinking about it. Create a peaceful environment in your kitchen to reduce stress & anxiety before meals. Try softening the lights, lighting candles, or playing mellow music while you are cooking and eating.
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Grains: o Rolled, Old-Fashioned Oats o Quinoa o Short-grain brown rice o Brown rice or Quinoa pasta o Raw Buckwheat Groats o Almond Flour Nuts/Seeds/Dried Fruit: (all raw, no sugar added, sulfite free) o Macadamia o Almonds o Pecans o Walnuts o Cashews o Pepita Seeds o Hemp Seeds o Sunflower Seeds o Chia Seeds o Whole Flax Seed o Dried & sweetened Tart Cherries o Dried & Sweetened Cranberries o Raisins Vinegars: o Raw Apple Cider Vinegar o Organic Balsamic Vinegar o Organic Red Wine Vinegar
Stocking Your Kitchen Oils: o Extra Virgin Olive Oil o Unrefined Safflower Oil o Cold-pressed organic extra virgin coconut oil o Avocado Oil o Sesame Oil Sweeteners: o Raw Agave o Local Honey o Organic Pure Maple Syrup o Organic Dark Brown Sugar o Medjool Dates Miscellaneous: o Raw sunflower seed butter, almond butter, natural PB o Unsweetened Almond Milk o BPA free Canned Beans (Kidney, Cannelini, Black, Pinto, Vegetarian Refried Beans) o Low-Sodium Veggie Broth o Legumes Refrigerator o Hummus o Organic, Free Range Eggs o Organic Cheeses o Locally, humanely raised, grass fed meats o Locally, humanely raised, organic chicken o Wild-caught fish
Freezer o Frozen Organic Vegetables o Frozen Organic Fruit o Locally, humanely raised, grass fed meats o Locally, humanely raised, organic chicken o Wild-caught fish o Pre-made Homemade Meals Produce (*Always by Organic) o Apples* o Asparagus o Avocado o Bell Peppers* o Cauliflower o Celery *
o o o o o o o o o o o o o o o o
Cherry tomatoes* Collard Greens* Cucumbers* Garlic Grapefruit Grapes* Kale* Kiwi Nectarines* Onions Oranges Peaches* Potatoes* Spinach* Strawberries* Sweet Potatoes
Use this pantry list to keep your kitchen stocked with all of the healthy essentials. If you continuously stock your pantry with healthy items, you can easily piece a wholesome meal with component s from your pantry & fridge.
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1,500 Calorie Meal Plan Click Here to find your estimated caloric intake. Click DAY 1 Breakfast Overnight Oats w/ 2 tsp Raw Almond Butter 1 Hardboiled or scrambled egg 8 oz. Warm Lemon & Ginger Water Snack 1 small Apple Lunch Black Bean Tostadas with Pickled Veggies, 1 tostada White Bean and Spinach Salad, 1 cup Snack 12 Almonds Dinner Rainbow Kale Slaw, 1 cup Creamy Roasted Tomato Soup, 1.5 cups TOTAL: 1,512 Calories/190g Carbohydrates/55g Fat/65g Protein/1,598mg Sodium/ 52g Fiber
DAY 2 Breakfast 5-minute Spinach Smoothie, 1 cup 8 oz. Warm Lemon & Ginger Water Snack 1 Hardboiled Egg 1 cup raw carrots Lunch Corn & Black Bean Quinoa Salad, 1 cup Grilled Vegetable Wrap, 1 wrap Snack 1 medium orange Dinner Greek Salad with Pita Croutons, 1 serving(s) TOTAL:1,519 Calories/193g Carbohydrates/66g Fat/63g Protein/2,258mg Sodium/41g Fiber
Day 3 Breakfast Warm Lemon & Ginger Water Avocado Toast, 2 slices Snack 12 Almonds Lunch Rainbow Kale Slaw, 1 cup Butternut Squash and Black Bean Skillet Recipe, 他 cup Snack 1 small apple Dinner Grilled Vegetable Wrap, 1 wrap Lentil Chili, 1 cup TOTAL: 1,529 Calories/210g Carbohydrates/61g Fat/61g Protein/1,745mg Sodium/56g Fiber
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1,800 Calorie Meal Plan Click Here to find your estimated caloric intake. Day 1 Breakfast Warm Lemon & Ginger Water, Overnight Oats, 1 serving(s) Eggs - Hard-boiled (whole egg), 2 (*Vegan add plant based protein powder to oats) Snack Gala - Small Red Apple, 1 apple Peanut butter - Reduced sodium, 1 tbsp Lunch White Bean and Spinach Salad, 1 serving(s) Black Bean Tostadas with Pickled Veggies, 1 serving(s) Quinoa ½ cup cooked Snack Carrots - Raw, 1 cup, strips or slices Sabras - Hummus, 2 Tablespoons Nuts - Almonds, 12 almond Dinner Creamy Roasted Tomato Soup, 1 serving(s) Rainbow Kale Slaw, 1 serving(s) Totals 1,842 Calories/225 Carbohydrates/71g Fat/79 Protein/1,559 Sodium/75 Fiber
Day 2 Breakfast 5-minute Spinach Smoothie, 1 serving 1 Hardboiled or Scrambled Egg Warm Lemon & Ginger Water, 1 serving Snack Hummus, 2 Tablespoons Gluten Free Multigrain Crackers, 15 crackers Lunch Grilled Vegetable Wrap, 1 wrap Corn & Black Bean Quinoa Salad, 1 cup Snack 1 medium orange Dinner Greek Salad with Pita Croutons, 1 serving Amaranth Cooked, 1 cup Totals 1,909 Calories/251 Carbohydrates/80 Fat/77 Protein/2,430 Sodium/58 Fiber
Day 3 Breakfast Warm Lemon & Ginger Water Southwestern Breakfast Hash, 1 cup Snack 1 small apple Lunch Butternut Squash and Black Bean Skillet Recipe, 1 cup Rainbow Kale Slaw, 1 cup Snack 1 cup Carrots 2 Tablespoons Dinner Grilled Vegetable Wrap, 1 cup Lentil Chili, 1 cup ½ cup cooked quinoa TOTAL: 1,859 Calories/268g Carbohydrates/70g Fat /73g Protein/1,903mgSodium/66g Fiber
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SHOPPING LIST Whole Grains: Brown lentils (16 ounce) [1 package] Pita/Gluten Free Pita Quinoa 16 oz. Tortillas (8 inch) [1 pack] Gluten Free Gluten-Free Rolled Oats (1 lb.)
Pantry: Canned chickpeas [15 oz.] Cans no-salt-added diced tomatoes (15 ounce) [2 cans] Kalamata olives [2 tablespoons] Low-sodium vegetable broth [64 oz.] White beans [15 oz.]
Produce: Asparagus spears [12] Avocado Baby arugula [1 oz.] Cherry tomatoes [11 oz.] Cilantro leaves Ears fresh corn [3 large] Fresh cilantro Fresh lime juice [2 oz.] 2 large bunches Kale Onions Poblano peppers [4 medium] Red Bell Pepper [3 medium] Red Chile Red onion [2 large] Romaine lettuce [5 oz.] Tomatoes [4] Yellow onion [1 medium] Yellow summer squash [1 small]
Other: Dried black beans [7 oz.] 1 Dozen Organic Eggs 1/2 Gallon Almond Milk (Unsweetened) Organic Cheddar cheese [3 oz.] Organic Cotija cheese [8 oz.] Organic Reduced-fat feta cheese [2 Tbsp.]
Check if you need: Basil leaves [6 small] Chili powder [1/4 tsp] 1 head Garlic Ground coriander [1/4 tsp] Ground cumin [2 oz.] Lemon Olive oil [8 oz.] Salt and pepper Salt-free chili powder [4 teaspoons] Smoked paprika [1 tsp]
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Recipes Breakfast Overnight Oats Ingredients 1.5 tbsp Organic Chia Seeds ½ tsp Cinnamon, ground ¾ cup Almond Milk Unsweetened Vanilla 1 tsp Honey 1/3 cup Old Fashioned Rolled Oats Instructions Mix all of the ingredients together in a jar or bowl and let sit overnight or at least 2 hours. Can be served as is, or simmered in a sauce pan to desired warmth. While it is not recommended, in a pinch, microwave for 1-2 minutes to desired warmth.
Green Machine Smoothie Ingredients 2-3 cups raw spinach 1 cup frozen banana ½ cup water ½ cup ice 1 tablespoon almond butter 1 tablespoon spirulina powder, optional 1 date, pitted 1 scoop of plant-based protein powder, optional Instructions Simply combine all the ingredients in a high-speed blender until thick and creamy. You may adjust for your desired thickness by adding ice or removing liquid- opposite is true if you prefer it thinner. Enjoy!
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Avocado Toast Ingredients 1 slice of your favorite bread ¼ avocado red pepper flakes, to taste coarse sea salt, to taste freshly ground black pepper, to taste Alfalfa Sprouts Instructions Toast bread slices. Slice a ripe avocado in half. Squeeze the meat of the avocado onto the toasted bread and spread it evenly. Sprinkle red pepper flakes, sea salt and black pepper to taste. Top with sprouts, if desired.
Southwestern Breakfast Hash Ingredients 2 medium red potatoes, scrubbed and cut into 1-inch pieces 3 tablespoons canola oil 1/2 teaspoon ground cumin 1 jalapeno, seeded and finely diced 3 scallions, cut into 1/4-inch slices (reserve 1 for garnish) 8 ounces cherry tomatoes, halved 1 can (15 ounces) black beans, drained and rinsed 2 teaspoons nutritional yeast seasoning 1 package (8 ounces) plain, pasteurized organic tempeh, crumbled 1 medium avocado, coarsely chopped Coarse salt and freshly ground black pepper Instructions Bring potatoes to a boil in a pot of salted water. Cook until knife-tender, about 6 minutes. Drain and set aside. Heat 2 tablespoons oil in a large saucepan over mediumhigh heat. Add cumin and cook until fragrant, about 30 seconds. Add potatoes and cook, stirring occasionally, until golden, 5 to 7 minutes. Transfer to a bowl; set aside. Heat remaining oil over medium heat. Cook jalapeno, scallions, tomatoes, beans, yeast, and tempeh, stirring, until tomatoes begin to break down, 5 to 7 minutes. Add potatoes and cook until heated through. Remove pan from heat and gently stir in avocado. Season with salt and pepper. Garnish with reserved scallion.
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Lunch Corn & Black Bean Quinoa Salad Ingredients 12 cups water 1 cup black beans 6 cloves garlic 1.5 tsp salt 4 Poblano Peppers 2/3 cup cooked quinoa 1 cup frozen or fresh corn 6.5 TBSP Olive Oil 1 large Onion 1 tsp Cumin seed 8 oz. Low-fat or vegan cheese ¼ cup Lime Juice 2 cups Cherry Tomatoes ½ cup Cilantro ½ Avocado, No Skin or Seed Instructions Combine 8 cups water, beans and garlic in a large saucepan. Bring to a boil over high heat. Reduce heat to a simmer and cook the beans until tender, 1 to 1 1/4 hours. Add 1/2 teaspoon salt and simmer another 10 to 15 minutes so the salt can flavor the beans. Drain and discard garlic; let cool. Meanwhile, preheat broiler to high. Place peppers on a baking sheet and broil 3 to 4 inches from heat source, turning often, until blistered and charred, 8 to 15 minutes total. Transfer to a paper bag and seal or place in a bowl and cover with plastic wrap. Let stand 10 minutes. Peel the peppers and discard the stems, ribs and seeds. Tear the peppers into fat strips and cut the strips in 1-inch lengths. Bring 4 cups water to a boil in a medium saucepan. Add quinoa and 1/4 teaspoon salt; boil until tender but still crunchy, 10 to 14 minutes. Drain well and spread on a plate to cool. Meanwhile, bring another pot of water to a boil. Add corn and cook for 3 minutes. Let cool slightly, and then slice the kernels off the cobs with a sharp knife. Heat 1 1/2 tablespoons oil in a medium nonstick skillet over medium-high heat. Add onion and 1/4 teaspoon salt. Cook, stirring frequently, until limp and speckled with charred spots, 4 to 8 minutes. Stir in cumin. Combine the beans, the peppers, the corn, the onion and cheese in a large bowl. Add the remaining 1/2 teaspoon salt and toss. Add the remaining 5 tablespoons oil and lime juice and toss again. Gently stir in the quinoa. Just before serving, stir in the tomatoes and cilantro. Serve the salad with avocado and lime wedges.
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Black Bean Tostadas with Pickled Veggies Ingredients: 1 large carrot, shredded (about 1/2 cup) 1 red bell pepper, thinly sliced 1/4 cup sliced green onions 1/4 cup white wine vinegar 8 100% corn tortillas 1 (15-ounce) can no-salt-added black beans, 1 teaspoon no-salt-added chili powder 1 cup shredded romaine lettuce 1/2 avocado, diced 1/4 cup chopped fresh cilantro 2 tablespoons toasted pumpkin seeds Instructions: Place carrot, pepper, green onions and vinegar in a medium bowl and let marinate about 1 hour. Drain vegetables and return to the bowl. Meanwhile, preheat the oven to 400°F. Place tortillas on 2 sheet pans and bake 5 minutes; flip and bake until tortillas just become crisp and begin to brown around edges, about 5 minutes more. Stir beans and chili powder together, and spread evenly over tortillas. Top with pickled vegetables, lettuce, avocado, cilantro and pumpkin seeds, and then serve. White Bean and Spinach Salad Ingredients: 3 cups cooked no-salt-added cannellini beans, from 2 (15-ounce cans) beans, drained and rinsed 1 small red onion, quartered and thinly sliced 4 cups tightly packed fresh spinach leaves, tough stems removed 2 1/2 tablespoons Dijon mustard 2 1/2 tablespoons cider vinegar 1 teaspoon Italian seasoning Instructions: In a large mixing bowl combine beans and onion. Slice spinach into thin ribbons and add to the beans. In a separate small bowl, whisk together mustard, vinegar and Italian seasoning. Pour dressing over the bean mixture and stir to combine all ingredients. Serve immediately or chill until ready to use.
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Grilled Vegetable Wrap (Makes 2 servings) Ingredients: 12 thin asparagus spears, trimmed 1 small red bell pepper, cut into ½-inch strips (1 cup) 1 small yellow summer squash or zucchini, cut into ¼-inch-thick rounds (1 cup) 1 Tbs. olive oil ½ cup white beans 1 small clove garlic, minced (½ tsp.) ½ tsp. red chile sauce, such as sriracha 2 8-inch whole-grain tortillas or gluten free tortillas 6 small whole basil leaves 8 thin slices red onion 1 cup baby arugula leaves Instructions: Preheat grill or broiler. Toss together asparagus, bell pepper, squash, and oil on large baking sheet. Season with salt and pepper, if desired. Grill or broil vegetables 4 to 6 minutes per side, turning once. Mash together beans, garlic, and chile sauce in small bowl until smooth. Spread half of bean mixture over each tortilla. Top each with 3 basil leaves, 1/2 cup roasted vegetables, 4 onion slices, and 1/2 cup arugula. Fold bottom third of tortillas over vegetables, and roll up tightly, tucking in sides as you go. Cut wraps in half on diagonal. Serve immediately, or wrap each half in foil or wax paper, and chill until ready to eat. Butternut Squash and Black Bean Skillet Ingredients 1 tbsp oil 1 onion, diced 3 cloves garlic, minced ½ medium butternut squash, diced 1 mild red chilli, finely diced Salt Black pepper 15 oz can black beans, drained 1 tsp smoked paprika ¼ tsp hot chilli powder ¼ tsp ground cumin ¼ tsp ground coriander 15 oz can chopped tomatoes Instructions Heat the oil in a large frying pan, and add the onion, garlic, squash and red chilli. Season well, and cook over a medium heat for 5-10 minutes, until the onion is fairly soft. Add the black beans, spices, and chopped tomatoes, and mix well (I also added a dash of water because my mixture seemed fairly dry). Cover the pan, bring it to a gentle simmer, and cook for another 5-10 minutes until the butternut squash is completely cooked. Serve warm.
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Dinner Rainbow Kale Salad Ingredients: 1 bunch lacinato (a.k.a. dinosaur) kale, thick stems removed and leaves thinly sliced 4 cups shredded red cabbage (about 1 small head), quartered and cored) 2 navel oranges or Clementines, peeled and segmented 1 small red onion, thinly sliced 1 large red bell pepper, cored, seeded and thinly sliced 1/3 cup sunflower seeds 1/4 cup cup Dijon mustard 1/4 cup freshly squeezed orange juice (from about 1 small orange) 1/4 cup balsamic vinegar 1/2 teaspoon ground black pepper Instructions: In a large bowl, combine kale, cabbage, orange segments, onion, bell pepper and sunflower seeds. In a small bowl, whisk together mustard, orange juice, vinegar and pepper. Pour over the kale mixture and toss to coat. Serve immediately or refrigerate for up to 2 days. Creamy Roasted Tomato Soup Ingredients: 5 medium tomatoes (about 4 cups) 2 cups cherry tomatoes (this will be roasted) 1 cup filtered water 1 cup unsweetened almond milk (or of choice) 1 small sweet onion (about ½ cup) 1 Tbs. miso paste 1 Tbs. tomato paste 2 cloves garlic 1 date, pitted and chopped sea salt to taste black pepper to taste dash of cayenne Instructions Preheat the oven to 450 degrees F. Roast the cherry tomatoes on a lined baking sheet for 40 minutes or until blistered and soft. Combine all the ingredients into a blender and blend until smooth. Pour into a large pot and bring to a simmer, allow to simmer for 15 minutes or until the soup has thickened to a desired consistency.
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Greek Salad with Pita Croutons Ingredients 1 whole-grain pita or gluten free pita 1 lemon, juiced 1 tablespoon olive oil 1 garlic clove, minced Salt and pepper to taste 3 cups chopped romaine lettuce mixed with cucumbers, tomatoes and red bell pepper 2 tablespoons reduced-fat feta cheese 1/2 cup canned chickpeas, rinsed and drained or dried beans that have been home prepared 2 tablespoons chopped kalamata olives Instructions Toast whole-grain pita until crunchy, then chop into bite-size pieces. Whisk together lemon juice, oil, garlic, salt and pepper.
Lentil Chili Ingredients: 1 medium yellow onion, chopped 1 large red bell pepper, chopped 8 cups low-sodium vegetable broth, divided 5 cloves garlic, finely chopped 4 teaspoons salt-free chili powder 1 (16-ounce) package brown lentils (2 1/4 cups lentils) 2 (15-ounce) cans no-salt-added diced tomatoes 1/4 cup chopped fresh cilantro Instructions: Heat a large pot over medium-high heat. When hot, add onion and bell pepper; cook, stirring frequently, until vegetables brown and begin to stick to the bottom of the pot, about 6 minutes. Stir in 3 tablespoons of the broth and continue to cook, stirring, until onion is soft and lightly browned. Stir in garlic and chili powder and cook 1 minute, stirring constantly. Add lentils, tomatoes and remaining broth. Bring to a boil, reduce heat to medium-low and simmer, partially covered, 30 minutes or until lentils are almost tender. Uncover and cook 10 minutes longer. Stir in cilantro and serve.
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Cook Once, Eat All Week Beans are one of the easiest items to cook and one big batch made on the weekend can give you a week’s worth of healthy meals. Cook up a pound of black beans and use them in your meals throughout the week. Here’s how: Sunday: Vegetarian Black Beans and Rice SERVINGS: 4 (with leftovers) Ingredients ½ c brown basmati rice ¼ c olive oil 2 Tbsp minced garlic 3 c chopped onion 2 Tbsp dried oregano 2 tbsp ground cumin 1 Tbsp ground coriander 3 c chopped green bell pepper 6 lg plum tomato, cored, seeded, and chopped ⅓ c wine vinegar 6 cans (15½ oz) black beans 1 tsp tablespoon salt ¾ tsp freshly ground black pepper 2 c water 1. COOK rice according to package directions. Fluff the rice with a fork. 2. HEAT the oil in a large stock pot over medium heat. Add the garlic, onion, oregano, cumin, and coriander. Cook, stirring occasionally, for 2 minutes, or until the onion begins to soften. Add the bell pepper and cook for 4 minutes longer, or until softened. Stir in the tomato and vinegar and cook for 1 minute. Add the beans, salt, black pepper, and water and simmer, stirring occasionally, for 5 minutes. 3. SERVE over the rice. Store the leftovers in lidded 2-cup containers and refrigerate for the rest of the week Monday: Black Bean Nachos SERVINGS: 4 6 oz tortilla chips (round chips are preferable) 2 c leftover black beans, drained of any liquid 1½ c reduced-fat shredded Monterey Jack cheese ½ red onion, diced Juice of 2 limes ½ c light sour cream Chopped cilantro Salsa (either fresh, or your favorite bottled salsa, optional) Pickled Jalapenos (optional)
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1. PREHEAT the oven to 425°. Arrange the chips in a single layer on a large baking sheet. Spoon the beans evenly over the chips, then top with the cheese and onion. 2. BAKE for 15 to 20 minutes, until the cheese is fully melted and bubbling. Remove. 3. COMBINE the lime juice, sour cream, and cilantro. Spoon over the nachos. Top with the salsa and jalapenos, if desired. Tuesday: Caribbean Black Bean Salad SERVINGS: 4 Ingredients 1 tbsp olive oil 1 garlic clove, minced 2 c leftover black beans, drained 1 Tbsp chopped fresh cilantro 1 Tbsp lime juice ½ tsp hot-pepper sauce ¼ tsp salt 1. HEAT the oil in a medium skillet over medium-high heat. Add the garlic and lightly brown. 2. ADD the beans, cilantro, lime juice, hot-pepper sauce, and salt. Stir. Cover and refrigerate for 20 minutes or as long as 24 hours. **Meat eaters, add 4 oz of peeled, deveined shrimp to give it a boost of protein!** Wednesday: Avocado With Black Beans SERVINGS: 4 Ingredients 1 Tbsp lime juice 1 Tbsp olive oil 2 c leftover black beans, drained ¼ green bell pepper, finely chopped 1 garlic clove, minced ½ tsp salt ⅛ tsp ground black pepper ⅛ tsp ground red pepper 1 Tbsp chopped cilantro 1 avocado (8 oz), quartered 1. PLACE the lime juice or vinegar in a large bowl and gradually whisk in the oil. Stir in the beans, bell pepper, garlic, salt, black pepper, and red pepper. Taste and add more lime juice. Stir in the cilantro. 2. PLACE the avocado, cavities up, on 4 plates. Spoon the bean mixture into the cavities so it overflows onto the plate.
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Thursday: Chili-Spiced Turkey-Bean Burgers SERVINGS: 4 ½ cup gluten free bread crumbs 3 tablespoons olive oil, divided 2 teaspoons chopped garlic 1 (15.25-ounce) can black beans, rinsed and drained 1 teaspoon grated lime rind 3/4 teaspoon chili powder 1/2 teaspoon chopped fresh oregano 1/4 teaspoon salt 1 large egg, lightly beaten 1 large egg white, lightly beaten 1. Combine 1 tablespoon oil, garlic, and beans in processor; pulse 8 times or until beans make a thick paste. Scrape bean mixture into bowl with breadcrumbs. Stir in rind and remaining ingredients. With moistened hands, divide bean mixture into 4 equal portions (about 1/3 cup mixture per portion), shaping each into a 3-inch patty. 2. Heat remaining 2 tablespoons oil in a large nonstick skillet over medium-high heat. Add patties to pan; reduce heat to medium, and cook 4 minutes or until bottom edges are browned. Carefully turn patties over; cook 3 minutes or until bottom edges are done. NUTRITION Calories 182 Protein 6.6 g Carbohydrate 15.6 g Fiber 4.6 g Fat 12.3 g Sat fat 1.3 g Sodium 448 mg Friday: Black Bean and Squash Chili SERVINGS: 4 1 med onion, finely chopped 1 can (28 oz each) diced tomatoes 1 can (15 oz each) reduced-sodium beef or mushroom broth 2 c leftover black beans, drained 3 ribs celery, finely chopped 2 med zucchini, finely chopped 2 med yellow squash, finely chopped 1 green peppers, finely chopped 2 Tbsp chili seasoning 1. HEAT a large pot coated with cooking spray over medium-high heat. Add the onion and cook, stirring frequently, for 5 minutes, or until the onion begins to soften. Add the tomatoes (with juice), broth, beans, celery, zucchini, squash, peppers, and chili seasoning. 2. REDUCE the heat to medium and simmer for 30 minutes, or until the vegetables are tender. NUTRITION (per serving) 233 cal, 16 g pro, 43 g carb, 14 g fiber, 2 g fat, 0 g sat fat, 523 mg sodium 31