EXERCISE: * Jog outdoors 5k in morning sunshine * Standing computer desk
WATER: (2) × (32) = 64 oz (+)
EATS: * wheatena w/ rolled oats, blueberries, strawberries, few thin sliced almonds, splash of 30 calorie unsweetened almond milk
* small amount of leftover veghetti w/ last piece of high fiber sourdough toast w/ avocado
* white sweet potato vanilla ice cream w/ unsweetened cacao powder * restaurant veggie bowl Peruvian quinoa and brown rice, roasted barbacoa cauliflower, black beans, corn and fire-roasted red pepper succotash, cucumbers, pickled red onions, pico de gallo, cilantro, housemade guacamole (too much), only problem was the excessive amount of salt & likely small amount of added XL-oil * at home I added steamed broccoli & low fat vegan creamy dressing (see photo) made in blender from boiled white sweet potato w/ very few XL-cashews, apple cider vinegar, seasonings & almond milk * few red grapes
… SUN HAS SET …
Cmmt: XL indicates uncommon extravagantly luscious food, and wautéed means water-sautéed
1 Loaf Fat-free French or Italian-style bread, crusts on, cut into 1-inch cubes 1 Cucumber, cut into 1/2-inch dice 1 Green bell pepper, seeded and cut into 1/2-inch dice 3 Ripe tomatoes, cut into 1/2-inch dice 1/2 Cup Chopped fresh basil 1/4 Cup Kalamata olives, pitted and cut into quarters 1 Cup Fat-Free Balsamic Vinaigrette (see recipe below) 3 Cloves Garlic, crushed or minced 2 Tbsp Hot water 2 Tbsp Vegetable broth 2 Tsp Balsamic vinegar
Directions
Preheat the oven to 300 degrees F.
Spread out the bread cubes on a baking sheet and bake for 15 minutes to dry. Let cool on the sheet.
Put the cucumber, bell pepper, tomatoes, basil, and olives into a large bowl. In a small bowl, whisk together the Fat-Free Balsamic Vinaigrette, garlic, water, vegetable broth, and vinegar.
About 15 minutes before serving, add the toasted bread cubes to the vegetable mixture and mix to distribute the ingredients evenly. Add the dressing and toss again. Let the salad stand for 15 minutes before serving to allow the bread cubes to soak up some of the dressing. Serve.
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Fat-Free Balsamic Vinaigrette
Ingredients 1 Cup Water 1/4 Cup Balsamic vinegar 1/4 Cup Apple cider vinegar 1/4 Cup Red wine vinegar 1/4 Cup Unseasoned rice vinegar 3-4 Cloves Garlic 1/4 Cup Ketchup 1 Tbsp Dijon mustard 1-2 Tbsp Agave nectar 1/2 Tsp Xanthan or guar gum
Directions Place all ingredients in a blender jar and process until very smooth and emulsified. Taste for sweetness and add more agave to taste if necessary. Chill in refrigerator for at least 2 hours. Dressing will thicken as it chills.
Chef AJ’s Disappearing Lasagna Number of servings: 8
Ingredients * 2 boxes of no boil rice lasagna noodles (like Deboles) * 6 cups oil-free marinara sauce
Filling No. 1: * 2 -15 oz. cans cannellini beans, drained and rinsed * 2 oz. fresh basil leaves * 2 cloves garlic * 1/4 cup nutritional yeast * 1/4 cup fresh lemon juice * 1/8 tsp red pepper flakes (or more to taste) * 2 pounds frozen chopped spinach or 1 pound frozen chopped kale, defrosted, with all of the water squeezed out
Filling No. 2: * 2 pounds sliced mushrooms * 2 garlic cloves * 1/4 cup raw coconut aminos or low sodium tamari * 1 large red onion
Instructions
Preheat oven to 375 degrees.
Make the filling in a food processor fitted with the “S” blade, by adding beans, basil, garlic, lemon juice, nutritional yeast and red pepper flakes. Puree until smooth.
Add drained spinach or kale and process again.
In a large non-stick sauté pan, sauté chopped onion in 2 tablespoons water until translucent, about 8 minutes, adding more water if necessary.
Add garlic and mushrooms and sauté until browned. Cook until mushrooms appear to be glazed and there is no more liquid left in pan.
Pour 3 cups of the sauce in a 9″x13″ lasagna pan.
Place one layer of noodles on top. Cover noodles with half of bean/spinach mix, then with half of mushroom mix.
Place another layer of noodles on top and add the remaining half of each of the two fillings.
Place one more layer of noodles on top and smother evenly with remaining sauce.
Sprinkle nutritional yeast on top.
Bake uncovered 375 degrees for one hour. Let the lasagna sit for 10 minutes before serving.
Did you know that the key to a healthier heart might be hiding in your salad? The simple act of chewing leafy greens can significantly boost your cardiovascular health.
Dr. Calwell Esselstyn says:
Leafy greens produce nitric oxide in your body
Nitric oxide is crucial for maintaining a healthy heart
Incorporating more greens into your diet can lower blood pressure naturally
“I want patients to eat leafy greens six times a day – and NO OIL.” – Dr. Caldwell B. Esselstyn, Jr.
