Thank you for your interest in The Peaceful Kitchen, I am no longer posting on the blog and the recipes have been removed. www.plantbasednutritionista.com
21 Days of Menu's Recipes and Delicious Healthy Food!! Looking for the Recipes... Integrative Healing Clinic
Day 8
Breakfast:
Cinnamon Raisin Oatmeal
This is a simple, hearty breakfast! Oatmeal is a staple for me in the winter when it is 12 degrees outside and I just can't handle an icy cold green smoothie in the morning anymore.
Lunch:
Missing Egg Sandwich
This was so simple!!! I actually put mine in green leaf lettuce:
Quick, easy, simple and delicious lunch meal. This can even be made in advance and taken to work because it will not go bad or cause food poisoning because there are NO eggs and there is no dairy!!!
Sautee in pan until ingredients are warmed and well mixed. Serve warm on whole grain bread or in green leaf lettuce or steamed collard leaves.
Dinner
BBQ Portobellos was on the kickstart menu but I didn't have portobellos, so I improvised.
BBQ Sloppy Joes
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BBQ sauce:
This BBQ sauce can be put over lentils, black beans, brown rice processed in a food processor to make sloppy joes, it can be put over tofu and marinated, it can be put over tempeh or even crumbled tempeh. The possibilities are endless. Enjoy!!!
Day 9
Breakfast
Cereal and soymilk
I do not eat cereal so I always make a delicious bowl of whatever fruit I have on hand with some buckwheat and oats. You can create your own fruit bowl.
Lunch:
Kickstart menu is Dining Out Salad Bar. Since I was at home I created an amazing recipe!!
Tempeh Salad in Spicy Peanut Dressing
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This is amazing!!!
Dinner:
Unfortunately we were out shopping for my sisters Wedding on Thursday so we just grabbed a quick dinner and I did not make dinner tonight.
Day 10
Breakfast:
Oatmeal with Mango and cinnamon
Lunch:
The menu lists a veggie burger but I was at my mom's house making food for the buffet at my sisters wedding and my mom REALLY wanted a tofu egg salad sandwich so we had them again.
Tofu egg salad sandwich
Dinner:
Cheesy Broccoli Potato Soup
I had to create this recipe on the spot for about 12 people who were working hard on wedding preparations. It turned out amazing!!!
**Because I was at my moms I wasn't able to get a photo, enjoy the recipe.
Day 11
No recipes for today.
It was my sisters wedding and we were gone from morning until late!!
Continuing with the Daily PCRM 21 Day Kickstart Menu and Recipes Looking for the Recipes... Integrative Healing Clinic
The recipes so far have been really good, I've made a few adjustments to the recipes to give them a little more depth of flavor or to simplify them. It's nice to have a pre-planned menu so you don't have to think about what to make everyday.
Day 4
Breakfast:
Cereal with soy or almond milk
I just had my usual sliced banana, apple, peach with 1 Tb. buckwheat and 1-2 Tb. oats
Lunch:
Cup of soup with whole grain bread
I did not have a prepackaged soup like Amy's or Dr. McDougalls soups so I had to improvise on this one. I had last nights curry soup with added steamed broccoli and cabbage. It might not look pretty but it was really good and very filling.
I just used last nights curry soup and added steamed broccoli and cabbage in the soup for lunch today. It was actually very good.
Dinner
Do It Yourself Mexican
I set about making a fun mexican dish tonight. I created really good Lentil tacos....YUM!
These were delicious and so simple to make!!
Lentil Taco Recipe
Tofu Sour Cream Recipe
Day 5
Breakfast:
Fruit Smoothie: I have made smoothies for breakfast for years so this was an easy one for me. This is a simple smoothie and if you don't have the Vega, it's no big deal, I like it sometimes in my smoothies.
I had leftover taco filling from last night, so instead of making more beans and greens I improvised:
I put the lentil taco filling on top of a yummy salad and created a simple mexican lime dressing to put on top. YUMMY! The dressing was: water, apple cider vinegar, 1 Tb. cashews, zucchini peeled, lime juice, dates, chili powder
I did not write down the mexican dressing recipe, it was something I just threw together to top my salad.
Dinner
Mexican Dining Out
Tips for dining out Mexican Style:
Bajios- salad with beans, rice, lettuce, salsa, pico de gallo, mango, or veggie burrito no cheese
Cafe Rio- Same as Bajios
Most Mexican Restaurants have Been burritos, hold the cheese and sour cream, top them with salsa and guacamole
TGI Friday's- I have eaten the fajitas, I told them no meat, hold the cheese or sour cream. They are actually very good but pretty oily.
You can always get beans, rice, salsa, guacamole, and most restaurants can help you customize an excellent meal easily.
Day 6
Breakfast
Blueberry Buckwheat Pancakes
Oooooooo, these are AMAZING!!! I tweaked the recipe because I didn't have buckwheat flour and in fact I would not use buckwheat flour. They leave the hull on and it makes the flour horribly bitter. These are completely gluten free, dairy free, egg free and delicious!
Gluten Free Blueberry Buckwheat Pancake Recipe
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Lunch:
Bean Dip and baked tortilla chips
I opted for a nice salad topped with garbanzo beans. This was simple and easy. I didn't take a photo as it was just your typical salad, green leaf lettuce, cucumber, tomato, broccoli, cauliflower with a tahini dressing.
Dinner:
We took the kids out to see Toy Story 3 and so on our way to the movie we stopped by Quizno's. Here is an excellent example of how you CAN eat fast food and still maintain a somewhat healthy diet. It's all about your dedication to eating healthy, it isn't hard at all. I can find food just about anywhere.
At Quizno's I always order a small Veggie with NO dressing. The dressing they use is EXTREMELY oily and makes the sandwich nearly 1/2 my daily calorie intake!!!
Without the oily dressing it brings down the calorie content considerably. Quizno's and Subway are great, fast food chains where you can get a decent lunch or dinner on the go.
Day 7
Breakfast:
Breakfast Rice Pudding
I made this for the whole family on Sunday morning. Everyone wanted something different in their brown rice for breakfast so I took a few photos of each option.
Apple Cinnamon Brown Rice Breakfast
I had the apple cinnamon brown rice breakfast, it is sooo good and very filling.
Peach Banana Rice Breakfast
My husband requested peaches in his, as he really enjoys peaches and almond milk as a dessert. He commented that this was a really good breakfast.
Banana Rice Breakfast
My daughter LOVES brown rice, bananas and almond milk. I made this one for her and she really enjoyed it.
Lunch:
Spinach Salad with Orange Dressing
I planned to make this and then my husband said he wanted to leave to go up in the mountains and have a picnic. So I ended up sauteeing lentils and kale for lunch. I also had a slice of ezekiel bread with a little peanut butter.
Dinner:
Pasta and Marinara Sauce
We have mashed potatoes and homemade gravy every Sunday and my family was begging me to make it again......so we skipped the Pasta and Marinara.
Country Gravy Recipe
Comments:
I hope you have been enjoying the menus, comments and the recipes. I think I will continue to post on a regular basis menus and recipes so that you will be able to have a constant flow of new ideas. Please Comment Below and let me know what you think and what you would like to see in upcoming posts.
More recipes
Do you have a favorite recipe you want me to convert to a healthier version
I decided to participate in the PCRM kickstart and keep a photo journal of my experience on the blog. I have an interesting habit of taking basic recipes and creating with them to make something fabulous! I will be documenting what I eat every day along with pictures, recipes and my thoughts about the food and my overall experience.
I will be experimenting with the recipes and I will post my versions of each recipe so you can try them out. I think this will be an excellent opportunity for those who are looking to lose a few pounds to have a healthy weight loss menu plan with recipes that they can easily follow.
Day 1
I am very excited to get started on the kickstart, the menus look excellent!
Breakfast:
Apple Cinnamon Oatmeal Recipe
This is a delicious, simple breakfast recipe! This was very filling and I loved the flavor. This is an excellent weight loss breakfast.
Lunch:
Roasted Red Bell Pepper Soup Recipe
Okay, this was AMAZING!!! I did tweak the recipe quite a bit from the original but WOW, this is amazing!! Excellent, low calorie, high nutrient lunch. If you are looking to lose weight this is an excellent option, it is filling and yet low in calories.
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Roasted Red Bell Pepper and Carrot soup Recipe
****My variations:
If you want to make a dinner meal out of this you can easily add black beans, corn, brown rice etc... to make it a heartier soup. Add these ingredients after blending. ENJOY!
I did not make the Couscous confetti salad, I didn't have time to do it and I can't eat that much anyway so I just ate the soup.
Dinner
Hoppin John Salad
The original recipe calls for brown rice, but I was in a hurry and I have fresh potatoes from my garden so I used potatoes instead. This has a very mild flavor but we really enjoyed it.This does not taste oily and fattening like a typical potato salad, it is very light and mild.
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Steamed Greens and veggies
I served this with steamed kale and veggies, it was a nice, quick, simple meal.
Thoughts on Day 1
The food was very good, very satisfying and it definitely reduced my cravings for sugar. Usually by the end of the day I am craving desserts, today my cravings were significantly less.
I did tweak recipes, I don't know if I could make a recipe as written, but I think all in all the nutrient integrity of the recipes was intact and the food was delicious!
DAY 2
I am a little late in starting the blog because I had to get the pictures loaded so here is day 2.
Breakfast:
Cereal with Fruit
I do not believe cereal is the best breakfast and I don't eat cereal for breakfast so I created my own breakfast bowl recipe for Day 2.
My Version is Fruit & Buckwheat
My Fruit Breakfast Recipe
1/2 banana
1/2 apple
3 strawberries
1 Tb. raisins or currants
1 Tb. oats
1 Tb. buckwheat
1/2 c. hemp or soymilk
Lunch
Veggie Burger = Portobello Burger
This is a simple portobello mushroom cap marinated and roasted in the oven. I made this for hubby, mine did not have veganaise on it. I also had this with a nice salad.
You are supposed to have leftover roasted red bell pepper soup, but I didn't have any left :-D
Dinner
I am sorry but tonight we were on our way out to get wood to heat the house for the winter and I just grabbed a quick salad and 1/2 sprouted grain wrap for dinner before leaving. I keep homemade oil free dressings in the fridge to have at times like these when I have to run out the door.
DAY 3
Breakfast
Breakfast today was the Apple Cinnamon Oatmeal again.
I really enjoy this breakfast so I was happy to have it again.
Lunch
Veggie Sandwich or Wrap and Salad
Simple Wrap and Salad Recipe:
1/2 ezekiel tortilla
1 Tb. hummus
2 slices tomato
4 slices cucumber
1/2 c. green leaf lettuce
1 slice onion
Salad:
1 c. green leaf lettuce
5 cucumber slices
2 slices tomato
1/2 c. broccoli
I served this with my homemade oil free vegan caesar dressing recipe.
Dinner
Curried Potato Bean Stew
This was a very interesting experiment, it was supposed to be a curried lentil soup and I LOVE lentils. Unfortunately I found that I was out of lentils, so I used pinto beans instead. As I was making the soup I found the taste to be too bitter and bland. So I decided this recipe needed a major overhaul.
The end result was good, it's not a soup that I would call fantastic, but it's simple, easy and it does taste good. My husband liked it and he's pretty picky, the kids did not like the 'spiciness' of the curry so they wouldn't eat it.
The end result:
Potato Bean Curried Stew Recipe
****Recipe Tip: Whenever you are making a soup, if it tastes bland or seems runny you can always remove 2 c. of the veggies and broth and blend it with some cashews and it will enhance the flavor and thicken the soup.
This recipe turned out to be fairly good considering the flavor I was working with in the original recipe. Go ahead and give it a try and let me know what you think.
Hoppin John with Flair and Corn
We have delicious fresh corn in the garden so the kids went out and picked it, and it was delicious!!
I had left over hoppin john salad that I needed to use and it definitely needed a taste enhancement so I dumped the rest of my oil free italian dressing on it and viola, something new for dinner.
Experience so far:
Well, I haven't lost any weight being on this diet but then again I really only have a few pounds I want to lose so I guess that's not a surprise. The food has been great and I've really enjoyed the experience so far.
Anyone who is looking for a healthy diet and needs it all laid out for them, this is definitely an easy way to go.
These berry tarts are AMAZING and very easy to make. They have a simple crust with dates, cashews, oats and cinnamon, whirl it in the food processor and press it into a pie tin or tart pans.
The filling is simple strawberries and blackberries, heat on the stove with either maple syrup or turbinado, add some water and cornstarch to thicken and viola! Dessert! I used some left over crust to crumble over the top! These are DIVINE!
The Healthiest Chocolate Chip Cookies Ever!!
I have served these at dinner parties, taken them to potlucks and without fail, 50% of the people will ask for the recipe!! These are amazingly delicious cookies and yet.....they are very healthy too!
Whole wheat flour, whole grain oats, 1/4 c. turbinado and 1/4 c. maple syrup is all the sugar in these cookies, apple sauce, and a tiny amount of almond butter. They are low in fat, high fiber, low in sugar and absolutely amazing!! This recipe will be in my upcoming recipe book!
Low fat Chocolate Chip Zucchini Muffin Recipe
We have zucchini coming out our ears from our garden!! Honestly I have literally 20 large zucchini sitting on the buffet in my house! I needed something to do with all that zucchini and my family suggested zucchini muffins and so this recipe was created!
These muffins are light and delicious, made with whole wheat flour, grated zucchini, applesauce and a host of healthy ingredients including flax meal. These were fun to create, my family ate them all in one night! This recipe will certainly be in the upcoming recipe book!
This recipe is a twist on the recipe from The Engine 2 Diet book. The combination of foods sounds odd, but believe me, it is DELICIOUS!! I had this for lunch yesterday and Dinner today, yeah, it's that good!
The Kale and onion are sauteed in vegetable broth with lemon juice, lemon pepper and garlic powder until tender. I use ezekiel bread toasted and spread liberally with hummus. I put sliced tomato, green onion and cilantro on top of the kale and squeeze with lemon and more lemon pepper. You can put thin lemon slices on if you are really adventurous, I like it without the lemon slices personally.
Give this one a try, I think you will really enjoy it.
It's a great way to get a variety of greens in your diet!
BBQ Sunburger Taco Leftovers...
We had BBQ Taco's one night, they were delicious!!!
I had leftover taco filling and so the next day I made a delicious taco salad, served over green leaf lettuce, with a little avocado and tofu sour cream! DIVINE! This recipe is made with our staple sunburgers, my homemade BBQ sauce with corn, rice and beans.
This is a little heavier of a meal, so I eat it on nice cool rainy summer days.
Garbanzo Salad Wrap
My kids LOVE garbanzo salad sandwiches!! I made this little number because we have chard growing like crazy in the garden and I needed ways to serve it. I used a large swiss chard leaf and filled it with tomato, cucumber, onion and garbanzo salad. Roll it up and serve!
This is a quick, simple lunch and it is delicious!
Serve in casseroles that call for tuna, it is excellent in wraps, on sandwiches and even in pasta salad.
Lunch Wrap Recipe Suggestions:
Steamed collard leaves make great wraps
Swiss chard fresh or raw
Large green leaf lettuce
Large Romaine lettuce leaves
Ezekiel sprouted grain tortillas
Cabbage leaves
Rice spring roll wraps
Spread hummus, bean dip, mustard, BBQ sauce or whatever condiments sound good and fill it up.
I have been busy creating some DELICIOUS summer recipes. I am often asked what I eat on a daily basis and I thought I would share with you some photos of my summer breakfast dietary staples!
I create recipes the average American on the 'SAD' diet can enjoy but with far superior nutrition than what is commonly found in typical American fare. Today I am going to share with you some delicious summer breakfast recipe creations that I eat on a regular basis during the hot summer months!
This First summer breakfast bowl I LOVE! For those who are not used to healthy food you can leave out the cucumber, but I love the combination of apples and cucumber so I add it to my morning breakfast regularly.
It is best to have baked yams on hand in the fridge, they are excellent to add to any salad or as a side dish.
Most people have no idea that cucumbers actually have a good nutritional profile;
2 g. protein
15% vitamin A
5% folate
7-9% for all B vitamins
11% vitamin C
55% Vitamin K
5% calcium
5% iron
8% zinc
1% omega 3 fatty acids
All in the humble cucumber!
I often bake yams and then put a few in the fridge to use later, they are delicious in many recipes including with black beans and mango salsa.
This breakfast contains yam, cucumber, apple, banana, currants with a dash of cinnamon, you can eat it this way or add some soymilk or your favorite plant based milk.
Summer Blueberry Fruit Breakfast Recipe
Here is another staple breakfast for me. This contains orange, strawberry, blueberry, banana, buckwheat and oats. I will usually put a little vanilla and soymilk on this. Instead of eating highly processed 'whole grain' cereals I eat buckwheat and oats on my fruit.
These breakfast recipes are not really exact, throw in your favorite fruits, some grains and viola, breakfast!
Peach Berry Breakfast Recipe
Here is another simple healthy breakfast. I realize that these three recipes are all very similar, that is how my breakfasts truly are, they are simple. I throw in whatever fruit I have on hand during the summer months with some yam, sweet potato, oatmeal, buckwheat, raw oats, brown rice or whatever sounds good.
I knowThe question your are asking.....
Will these breakfast bowls provide the nutrition I need?
YES!
But don't take my word for it, lets get a nutritional breakdown on the Yam bowl:
Calories: 418
Protein: 10g [this can easily be increased if you want by adding more grains, hemp seed or beans however there is no need to if you need more protein just eat a bigger bowl of it]
Fat: 3g
Vit. A 17%
Folate 13%
B1 22%
B2 29%
B3 10%
B5 15%
B6 44%
Vit. C 29%
Vit. E 3%
Vit. K 15%
Now this is for a bowl just larger than I would eat, but I am under 5' tall so I don't eat much. If you are significantly taller than me I guarantee you would eat a lot more than this and the nutritional profile would be much higher.
I hope this was an enlightening blog for you and that you have a good idea of what a nutrient dense, healthy breakfast looks like.
Yes, I do have green smoothies at breakfast as well, but lately I have wanted something to EAT, so the fruit and grain bowls have been very satisfying. These do change in the winter time and contain more grain than fruit which I think is just natural.
Breakfast Recipe Suggestions:
1/2 c. buckwheat 11g. protein
1/2 c. cooked brown rice
1 c. cooked oats
1 yam
1 c. quinoa 8g protein
1 c. millet
You can even use canned pumpkin and pumpkin spices for a fall breakfast treat.
Next time I will show you a lot of new summer lunch and dinner recipes........Enjoy!
F
