WK Lesson 8 NOSH menu system - Whitney's...
Transcript of WK Lesson 8 NOSH menu system - Whitney's...
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THE NOSH SYSTEM Lesson 7
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1. Get your Lemon Water Ready. (Follow the recipe below)
2. Lay out exercise clothes and shoes.
3. Set the alarm and put it across the room. (Double Check it).
4. Go to bed. (Aim for 7 hours) -‐Mentally review your morning routine and anticipate success.
THE EVENING ROUTINE“Every great day starts the night before”. ~Darren Hardy-‐Success Magazine
THE MORNING ROUTINE“Instead of having to use willpower to decide whether or not you’ll get up and move, that day, you simply get up and move because that’s part of your morning routine.” ~ Charles Duhigg-‐The Power of Habit 1. Get up the first time your alarm sounds. 2. Slip into your exercise clothes and lace up your shoes. 3. Grab your lemon water 4. Head out the door to move for 30 minutes. -‐While you’re out moving, purposefully repeat your daily declaration several times (see below) -‐Anticipate your day by rehearsing the successful completion of your routines.
MY DAILY DECLARATION
I am the greatest influence on my
own future; I allow myself to
make great choices for
optimal health.
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And the stacking con/nues! Do your evening rouXne every day.
Do your morning rouXne every day.
Drink lemon water every day. Aim for 64 ounces. Drink your green smoothie every morning. Tip: Make this ahead and freeze it in pint mason jars. Place it on the counter in the morning as you head out the door to move. A^er your shower it will be perfect with a spoon! Eat a Hugh Jass Salad every single day. At least 4 oz of greens and another 4-‐6 oz of other non starchy veggies and 2 T of a fat free dressing with 1 T nuts or seeds. Add a 2 c serving of a Nosh Pot to your dinner. Soon we will be teaching you to prepare this at the beginning of your week so you always have something nutriXous and delicious waiXng for you in your fridge. But for now…just make a pot and enjoy 2 c of it daily. Your new strategy: You’ve got the whole plan down now! No more NEW strategies. this is a week just to pracXce your new skill sets! Go Shopping. Cook your bean and grain. while they’re cooking, make your Nosh Pot and sauce, dressing or dip. Put everything away and when you're ready to cook, simply compile the recipes from this Menu System from the ingredients you’ve pre-‐made and the things in your pantry and
refrigerator from your shopping trip! YOU DID IT! Remind yourself that YOU are the greatest influence on your own future and that you allow yourself to make great decisions for op;mal health.
Your New Plan
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Go shopping.
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SHOPPING LIST
It’s time! This week you’re working through the entire Nosh Menu System! First, grab the shopping list and go shopping. When you’re ready to cook, put your beans on to cook while you’re making the black beans and cooking up the oat groats. While they’re cooking, make the NOSH POT and divide it out how your family needs it. Now you’re ready for the week!
Produce
Frozen Refrigerated
Dry Goods Pantry minced garlic oregano parsley thyme unsweetened cocoa powder cinnamon vanilla extract cumin apple cider vinegar celery seed garlic powder onion powder cayenne pepper
sweet potato 1 banana oranges for green smoothie 1 red pepper spinach (try to buy organic) kale cilantro 1 bag of yellow onions romaine lettuce 1 or 2 avocado (depending on your choice for g’nosh
1 bag of frozen corn 1 bag chopped onions 1 bag frozen chopped mixed greens
filtered/bottled water (optional) 32 oz veg broth 1 bottle of lemon juice 1 bottle of lime juice salsa Worcestershire sauce sun-‐dried tomatoes maple syrup or agave nectar 5 cans of black beans or 1 lb dried beans 28 oz of chopped tomatoes Flax Crackers or Chips
plant based milk 14 oz or 26.5 oz organic silken tofu (depending on choice for G’Nosh)
nutritional yeast 6 c oat groats
Health Food Store
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Cook the bean and your grain according to package
instructions.
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Black BeansAmong all groups of food commonly eaten worldwide, no group has a more health-supportive mix of protein-plus-fiber than legumes. Included here, of course, is the amazing protein-plus-fiber content of black beans. From a single, one-cup serving of black beans you get nearly 15 grams of fiber (well over half of the Daily Value and the same amount consumed by the average U.S. adult in one entire day of eating) and 15 grams of protein (nearly one third of the Daily Value and equivalent to the amount in 2 ounces of a meat like chicken or a fish like salmon).
Bean
Oat GroatsWhile you might not think of oats beyond the breakfast table or oatmeal raisin cookies, this Nosh Menu System will actually show you the amazing number of uses they have in the kitchen! Oat groats -- another name for intact, hulled oat grains -- make a healthful and delicious addition to your diet. Like other whole grains, they help fight Type 2 diabetes and cardiovascular disease. Use oat groats in place of rice or another grain to reap the health benefits of their fiber and mineral content. Go the extra mile and locate oat groats! Checker local health food store, or order on amazon.com
Grain
http://amazon.com
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While they’re cooking, create your Nosh Pot and the Dressing/Sauce/Dip
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Serving Size 6-‐8
Simple Black Bean and Corn Soup
INSTRUCTIONS Place all ingredients into a crockpot. Cook on low for 4-‐8 hours! or Place all ingredients in a stock pot on the stove and heat through. Serve up in a beauXful bowl and top with cilantro
Enjoy!
INGREDIENTS 32oz broth 3 cups of black beans (2 cans drained, rinsed) 1 c frozen corn 2 c frozen chopped onions 1 c of frozen chopped/blended greens 28oz chopped tomatoes (do not drain) 1 T cumin cilantro, opXonal Salt and Pepper to taste
Never has a soup come together so quickly or so deliciously! Pull some black beans out of your Mise en’ Place stash, or if your’e in a pinch, just open a can!
Nosh Pot
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Serving Size: 8
Tofu Ranch
INSTRUCTIONS
Blend all ingredients unXl creamy and season to taste. Mix dill into dressing. Serve.
INGREDIENTS 12-‐14 oz organic silken tofu, drained/squeezed dry 1/8 c apple cider vinegar 1/2 t celery seed 1/2 t parsley 1/2 t thyme 1/2 t garlic powder 1/2 t onion powder 1/2 t fine black pepper 1/4 t cayenne 1/2 t sea salt 1/4 c chopped dill (fresh)
We know how much everyone loves their Ranch Dressing! So…here is another version of our fav: But this one is very low fat and high protein. You’d never guess the base ingredient is tofu!
Sauce, Dressing or Dip
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You’re Done for now! Pack up those cooked beans
and grains and store them in the fridge.
Happy Mise' en Place!
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Serving Size: 2
Amped up OJ
INSTRUCTIONS:
Place all ingredients in a blender and puree unXl smooth. Pour into glasses and serve with a straw.
INGREDIENTS 1 banana (frozen) 2 orange, peeled and seeds removed 2 c spinach 1 c kale 2 c plant based milk stevia to taste 1 c ice (opXonal)
It’s a high-‐fiber, mineral-‐packed sub-‐in for your daily glass of OJ! You’ll get a good dose of calcium and vitamin C with this light, frothy green smoothie as well as all of the fiber and phytonutrients that come from eaXng the WHOLE food!
Smoothie
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Create the rest of these recipes from the cooked bean and grain
and the items from your shopping trip at your leisure.
You are SO prepared!
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Serving Size: 4-‐6
Chipotle Hack ’n Stack
INSTRUCTIONS: 1. Combine oats, cilantro, lime, and a dash of salt. Set aside. 2. Begin with a bed of leiuce and layer in this order to create a stacked salad: oats, black beans, corn, red pepper, onion, and salsa. 3. Garnish with cilantro, a few crushed flax crackers and serve with tofu ranch dressing. Tip: Keep ingredients in separate containers and serve buffet style. If there ARE any le^overs, they will keep beauXfully unXl your next meal!
INGREDIENTS
2 c cooked oat groats 1⁄4 c cilantro, chopped 4 T lime juice 1 lb Romaine leiuce chopped 1.5 c cooked, drained black beans (or repurpose black bean soup) 1⁄2 c frozen corn, thawed 1⁄2 c red pepper, chopped 2 Tbsp salsa 1Tbsp chopped red or yellow onion salt and pepper to taste 1⁄2 avocado, diced (opXonal) Tofu Ranch Dressing from WhitneysKitchen.com Flax Crackers (opXonal)
Check out our rendiXon of the Chipotle Salad/Bowl! The oat groats make a surprising and superb rendiXon of cilantro lime “rice”! And the Tofu Ranch Dressing mellows all of the spicy deliciousness to perfecXon!
Hugh Jass Salad
http://WhitneysKitchen.com
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Serving Size: 4-‐6
Smoky Black Bean Burger
INSTRUCTIONS: 1. Saute onions and garlic in 1 T of water unXl translucent and no liquid remains. 2. Transfer veggie mixture to a food processor. Add 1/2 of the beans, all of the oats, worcestershire, garlic, onion, and oregano. Process unXl very smooth. Transfer to bowl and sXr in remaining black beans, parsley and binder of choice, 3. Refrigerate mixture unXl cool.
4. Shape papes into size of choice and coat with more of the finer mixture, being sure to roll the sides to create “flat” edges.
5. Preheat oven to 350° Line a baking sheet with wax paper and shape mixture into 6 papes. Bake for 20 minutes, flip papes over and bake an addiXonal 10 minutes.
Serve with a generous dollop of Tofu Ranch Dressing
INGREDIENTS
1/2 c cooked oats 1 c onion chopped small 2 t garlic, minced 2 c cooked black beans or 1 can drained and rinsed (divided) 2 tsp Worcestershire 1 T garlic powder 1 T onion powder 1 T oregano 1⁄4 cup parsley 1/2 c binder: rice flakes (baby food aisle), bread crumbs, or ground oatmeal. water if needed. Tofu Ranch Dressing from whitneyskitchen.com Leiuce Leaves or Whole Grain Buns Condiments
Quick and Simple Meal Fix! No more mushy veggie burgers! PracXce your Mise en’ place and make an extra batch of these liile smokies. Bake them off and put them in the freezer! They warm up perfectly in the toaster oven.
Main
http://whitneyskitchen.com
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Serving Size: 4
Deep, Dark, Chocolate G’Nosh
INSTRUCTION
Place all ingredients in the food processor or high power blender. Process unXl smooth add-‐ ing liquid a liile at a Xme unXl completely smooth. Store in the fridge.
INGREDIENTS
1 large ripe avocado (2 if Haas) or 12.5 oz silken tofu 1/4 c Hershey’s Special Dark cocoa powder 1/4 c plant based milk 1 t vanilla extract 2 T Maple Syrup or Agave Nectar (use stevia for a sugar-‐free opXon) OpGonal extras: toasted sliced almonds, chia seeds, cocoa nibs,
There’s nothing as richly saXsfying as a deep, dark, creamy chocolate pudding. Our recipe this creamy dream to new and healthful heights with the addiXon of a concentrated source of protein from the tofu or incredible omegas from avocado. Who knew either could be so decadent!
Serendipitous Sweets