What I am eating today and quotes

Q: How is a best friend like a 4-leaf clover?

A: Because they are hard to find and lucky to have.

We can do it!

And quotes: May each day bring you a glass of care, a plate of love, a spoon of peace, a fork of trust, a bowl of cheer and a platter filled with success. All non- fattening!

Mushroom Stroganoff
RichA

Serves: 4
Preparation Time: 20 minutes

Ingredients:
1 medium onion, chopped
1 clove garlic, minced
1 pound mushrooms, thinly sliced
2 tablespoons fresh lemon Juice
1 tablespoon fresh tarragon, chopped or 1 teaspoon dried tarragon
1 tablespoon sweet paprika
1 cup no-salt-added or low sodium vegetable broth
3 tablespoons tahini (or 3 tablespoons unhulled sesame seeds pureed with 1/4 cup water)

Instructions:
In a nonstick skillet, water sauté onion and garlic until soft. Add mushrooms and continue cooking until mushrooms soften and lose their moisture. Add lemon juice, tarragon and paprika and mix well.

Blend vegetable broth and tahini. (Heating the broth makes blending easier.)

Pour over mushroom mixture and mix well. Simmer until mixture thickens slightly or until desired consistency.

Delicious served over smashed steamed cauliflower, parsnips or baked potato or on a bed of steamed kale or spinach.
Per Serving:
CALORIES 123; PROTEIN 8g; CARBOHYDRATES 12g; TOTAL FAT 7g; SATURATED FAT 1.1g; SODIUM 30mg; FIBER 2.9g; BETA-CAROTENE 436ug; VITAMIN C 10mg; CALCIUM 46mg; IRON 2mg; FOLATE 40ug; MAGNESIUM 32mg; ZINC 1.3mg; SELENIUM 11.1ug

6 leaves romaine lettuce
6 leaves kale, tough stems removed
1 handful baby spinach
3 sprigs fresh mint
4 sprigs fresh parsely
1 cup frozen raspberries
2 tablspoons natural cocoa powder
2 tablespoons raw sunflower seeds

Instructions:
Add all ingredients except sunflower seeds to a food processor and pulse until chopped well but not pureed. It should still be crunchy. Top with raw sunflower seeds.

Note: Vary the greens, frozen berries and the fat to increase nutrient variety. If desired, add 2 tablespoons tahini or 1/2 avocado. Can also be topped with pomegranate seeds.
Per Serving:
CALORIES 144; PROTEIN 7g; CARBOHYDRATES 21g; TOTAL FAT 6.3g; SATURATED FAT 1g; SODIUM 51mg; FIBER 9.7g; BETA-CAROTENE 9365ug; VITAMIN C 124mg; CALCIUM 167mg; IRON 4.3mg; FOLATE 171ug; MAGNESIUM 117mg; ZINC 1.6mg; SELENIUM 7.2ug

Breakfast: fruit-berries, peaches, flax seed

Lunch: kale salad, blended with dates, banana
Kale Power Blended Salad


Serves: 2
Preparation Time:

Ingredients:
2 ounces kale
3 ounces romaine lettuce
1 banana
1/2 avocado
2 medjool or 4 deglet noor dates,pitted
1 tablespoon vinegar

Instructions:
In a food processor or high-powered blender, blend all ingredients well until a smooth pudding-like consistency.

Note: Blending raw greens until smooth greatly increases the absorption of nutrients from our digestive tract. In this smoothie, the healthy fat from the avocado further enhances the absorption of beneficial phytochemicals.

Dinner: mushroom soup blended with spring mix

"Creamy" Mushroom Soup

Serves: 2
Preparation Time: 15 minutes

Ingredients:
1 cup Chopped Mushrooms
1/2 Chopped Onion
1 can White Beans
1 tablespoon Vegi Soup Base, low or no sodium
1/4 teaspoon Fresh Ground pepper to taste

Instructions:
Saute the mushrooms and onions until dry and beginning to brown. Puree the White beans (I didn't drain the beans, but you can drain them to remove the salt and add some liquid so they will puree). Pour pureed beans over the mushrooms and onions, season with the soup base and pepper.
Per Serving:
CALORIES 328; PROTEIN 24g; CARBOHYDRATES 60g; TOTAL FAT 0.9g; SATURATED FAT 0.2g; SODIUM 36mg; FIBER 14.4g; BETA-CAROTENE 601ug; VITAMIN C 5mg; CALCIUM 200mg; IRON 8.6mg; FOLATE 185ug; MAGNESIUM 142mg; ZINC 3.2mg; SELENIUM 7.4ug



Edited by: PATTIE441 at: 6/2/2014 (12:33)

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Exercise

Edited by: PATTIE441 at: 7/1/2014 (16:43)