Food for Your Mood:Eating for Wellness & My Plant Based Life


7 Days Away Wellness Eating Plan

Whole food are plant foods that are unprocessed and unrefined, or processed and refined as little as possible, before being consumed. Examples of whole foods include whole grains, tubers, legumes, fruits, vegetables.

Quinoa on the contrary has the lowest carb (glycemic) levels of all grains in

existence, and is the most appropriate substitute for all adverse grains.

Wild rice (black) is the original rice species (grass seed) that is presently wild crafted in Minnesota and Wisconsin. Its starch complexity is more digestible than brown, basmati and especially white rice (which are mutant descendants of wild rice)

Butternut and bush scallop squash (steamed or baked) are the perfect substitute for root vegetable species of potatoes, turnips and rutabagas; their starch content is of a much lesser degree.

Suggested Foods and Meals (if you have access to stove for cooking)

  • Waffles recipe (baking powder, spelt flour, coconut nectar, grape seed oil)*
  • Smoothies: blueberry, strawberry, mangoes
  • Tomatoes basil romaine salad
  • Tomatoes basil arugula salad
  • Sweet potato
  • Vegetable medley w/sweet potato
  • Quinoa
  • Black beans
  • Black rice taco bowl/wrap recipe*
  • Cauliflower can be used with these recipes*
    • Roasted Veggies
    • Tacos (sauteed w/spices) 
    • Rice w/ red onions
  • Avocado
  • Asparagus
  • Spices: turmeric, onion powder, black pepper, basil
  • Lemons
  • Ginger
  • Manuka honey or local raw
  • Natural Spring water
  • Hibiscus tea
  • Blue chips
  • Coconut nectar
  • Medjol dates
  • Tamarind
  • Black walnuts
  • Baking powder
  • Apple sauce
  • Bamyia Rice Bowl (okra, rice, tomatoes, onions, cilantro, mushrooms)
  • tahini (ground sesame seed paste…great nutritious addition) add to rice bowls or dishes. Used to make hummus

Dinner Options:

  1. Bamyia Rice bowl
  2. Black bean taco
  3. Black rice taco bowl
  4. Cauliflower medley bowl
  5. Black rice, asparagus, sweet potato bake
  6. Quinoa salad w/sweet potato side
  7. Asparagus w/ cauliflower rice & sweet potato Buddha bowl

Recipes:

Plant Based Waffles:

1 1/3 cups of spelt flour

Coconut nectar/honey to taste ½ cup -3/4 cups

1 tsp baking powder

2/3 cup but milk (coconut or almond milk)

5 tbsp sunflower oil/grape seed oil

2 tsp vanilla extract

1 tbsp apple cider

Buddha Bowl/Rice Bowl

  • 1 ½ cups tri-colored quinoa cooked
  • ½ a medium red capsicum, thinly sliced
  • 200 gr chickpeas from a can, washed and drained
  • 2 large handfuls of salad
  • 1 medium cucumber, thinly sliced
  • ½ avocado, thinly sliced
  • 1 tbsp sprouts of your choice – I used chickpea and mung bean
  • ½ tsp toasted sesame seeds or 1tbsp of tahini

*Substitute as needed

Key Ingredients: 

  • Three veggies of choice: any*
  • Protein: beans, lentil, chick peas, black rice
  • Grain/Starch: corn, sweet potatoes, brown rice, Quinoa
  • Any sauce or topping: oil & lemon vinaigrette, avocado, basil, honey flavor, seaseme or nut
  • Seasoning

Roasted Cauliflower Bowl/Tacos

  • 1 batch Turmeric Roasted Cauliflower (see below)
  • 1 batch Black Beans (see below)
  • 1 batch Cumin Lime Crema (see below)
  • corn tortillas*
  • toppings: diced avocado, chopped fresh cilantro, fresh lime wedges, pepitas, and/or thinly-sliced radishes

TURMERIC ROASTED CAULIFLOWER INGREDIENTS:

  • 1 large head cauliflower (about 2 pounds)
  • 4 medium garlic cloves, peeled and minced
  • 2 tablespoons olive oil
  • 1 teaspoon each: ground cumin, kosher salt, paprika
  • 1/2 teaspoon each: crushed red pepper flakes, freshly-cracked black pepper, ground turmeric

REFRIED BLACK BEANS INGREDIENTS:

  • 1 small white onion (or red onion)
  • 2 (15-ounce) cans black beans
  • 3 tablespoons extra-virgin olive oil
  • 1/2 teaspoon each: chili powder, Kosher salt
  • 1/4 teaspoon freshly-ground black pepper

CUMIN LIME CREMA INGREDIENTS:

  • 1 small garlic clove, peeled and minced
  • 1/4 cup lime juice (about 2 limes)
  • 3 tablespoons tahini
  • 1 tablespoon extra-virgin olive oil
  • 1 tablespoon Mexican hot sauce (such as Cholula)
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon kosher salt

INSTRUCTIONS

TO MAKE THE TACOS:

  1. Prepare the cauliflower, refried black beans and crema as directed below.
  2. To serve, place a layer of refried black beans in a tortilla, top with roasted cauliflower, a drizzle of the crema, and your desired toppings.

TO MAKE THE TURMERIC ROASTED CAULIFLOWER:

  1. Heat oven to 450°F.
  2. In a large bowl, mix the cauliflower, garlic, olive oil, cumin, salt, paprika, crushed red pepper flakes, black pepper and ground turmeric until evenly combined.
  3. Line a baking sheet with parchment paper or a silicone mat, then place the cauliflower in a single layer on the sheet.  Roast for 25-30 minutes until it is tender and browned, stirring once halfway through.
  4. Serve immediately.

TO MAKE THE REFRIED BLACK BEANS:

  1. Peel and halve the onion, then slice into half-moon shapes.  Drain the beans, reserving 1/2 cup of the can liquid.
  2. In a medium saucepan, heat the olive oil over medium heat.  Add the onion and sauté until translucent, about 3-4 minutes.  Add the beans, reserved can liquid, kosher salt, chili powder and black pepper.  Turn the heat to medium low and cook for 10-15 minutes, stirring often and smashing the beans toward the end of the cook time, until most of the liquid has cooked out and the texture is mashed and thick.  Scrape the bottom and sides of the pan as necessary.  Taste and season with additional salt as desired.

TO MAKE THE CUMIN LIME CREMA:

  1. In a small bowl, stir together the garlic, lime juice, tahini, olive oil, hot sauce, cumin and salt until evenly combined.  Add 1-2 tablespoons water if necessary to achieve a creamy consistency.

Coconut almond Berry Smoothie

  1. 2 bananas
  2. 1/2 cup of blueberries
  3. 1 tbsp almond butter
  4. 1tbsp honey
  5. 1/2-1 cup of coconut milk
  6. 2 tbsp of hemp seed
  7. 1 tsp turmeric

*Increase or decrease portions for desired taste or consistency

How to Maintain Your Wellness While away from home:

  1. Consider eating raw: Being away from home with access to a grocery store or market is the perfect time to try a raw foods diet & meal plan.
    1. Do your research: A quick google search should locate the nearest yoga studio/teacher, grocery store or farmer’s market, plant based restaurants in the area (yogagreenbook, innaclick app & mindfulmaroon.com)
    2. Read the labels: When purchasing anything, read the labels first. This helps to avoid being lured by the beautiful packing only to realize that your choice is highly processed, packed with sugar and sodium, or has hidden or undesirable toxic ingredients.
    3. Know the menu: When deciding to go out to eat, already have your top restaurant selections and the meals of your choice at each. Call ahead and ask specific questions as menu items change, menus are often updated and may be different than what is listed online, and chefs or owners can change. Calling ahead also lets you ask: What is this made of? Do you have____? Could your chef make something for me? *Be sensible and flexible. Please honor their time and expertise as well.
    4. Ask for ingredients list: When ordering meals, ask what is in the dish. This takes some courage since we are typically not used to questioning “authority”. Remember, food is medicine. We would not ingest a whole bottle of pills just to be “polite” to the host. Ask questions.
    5. Request an original meal: True chefs love a challenge. Know what your ingredients of choice are from studying your food lists so you can request a special meal. This takes practice, confidence, flexibility, and an easy-going attitude. Have fun with it. Work with what they do have not what they don’t. Remember: As long as they have the ingredients, they can mix them up however you request. Everybody wins.
    6. Bring your own food: I have been known to keep an avocado, blue chips, walnuts, pumpkin seeds, or spices in my purse to add to or in some cases replace my food. Since eating together is social, I find ways to be a part of that experience as often as I can instead of isolating myself (but I will Uber over to my favorite plant-based eatery in a Tibetan minute)
    7. Choose grocery store over fast food: fruits, veggies, and nuts are the fastest foods you can get. Stock up on those when traveling. They keep well and you get the immediate benefit of a whole food.
    8. Choose you: Don’t be afraid to leave if the restaurant just does not serve up what you want. Digestion begins before the food even reaches your mouth: sight, smell, and texture jumpstart our digestive system and prepare our bodies for consumption. Leave if the whole vibe is not right.

My favorite raw meals:

  • Guacamole on the Go: bedside guac
  • Salads in a jar
  • Avocado & mango salad
  • Tomato basil romaine salad
  • Tomato basil arugula salad
  • *Banana walnut honey crunch
  • Mixed fruit salad: apples, blueberries, bananas, strawberries
  • Blue corn chips
  • Pumpkin seeds
  • Black walnuts
  • Nut butter (almond, walnut, sunflower) & apple slice
  • Avocado, tomato, cucumber, red onion salad
  • Lemon and lime (squeeze over foods of choice)
  • Tomato, avocado, sweet pepper in coconut wrap or seaweed wrap
  • Yogurt (dairy free·soy free·) coconut or almond milk plain or with your nuts and fruit of choice
  • *Spring water (natural spring) or distilled water: Toxins and pollutants can be in bottled water even through the plastic container (choose glass if there’s an option to do so). I never drank “alkaline” water simply because I never started. After researching, “Alkaline” water can be expensive and Alkalize your body to much. Our we need the acid in our stomachs. Distilled or natural spring water is just fine.

Food Shopping List

  • Black Mulberry Juice/Black Mulberries
  • Elderberries
  • Arugala
  • Avocados
  • Black Mission Figs
  • Black/Purple Seeded Grapes
  • Black Cherries
  • Bok Choy
  • Burdock
  • Callaloo/Amaranth
  • Coconut
  • Dandelion Greens
  • Green Bananas
  • Hemp Seed
  • Irish Sea Moss/Purple Sea Moss
  • Kelp
  • Kiwi
  • Mango
  • Pak Choy
  • Pineapple
  • Wild Yam

Herbal Teas

  • Turmeric Ginger Tea: Turmeric, Lemon, Ginger, Manuka Honey boiled as tea (I drink it hot or chilled, room temperature)

To Help Iron Absorption: (With any dark leafy  greens or take daily)

  • Blood Oranges
  • Camu Camu Powder
  • Ginger
  • Lemon
  • Lime

Food that prevent iron absorption and should be eliminated when you are still anemic:

  • Blueberries
  • Blackberries
  • Calcium
  • Kale
  • Oregano
  • Rhubarb
  • Swiss Chard
  • Vitamin E
  • Zinc

Recommended to avoid in general for healthy living because they prevent iron absorption:

  • Almonds
  • Black Tea
  • Broccoli
  • Cashews
  • Chocolate
  • Coffee
  • Eggs
  • Green Tea
  • Sorrel
  • Spinach
  • **From the Fibroid Elimination Bible, Drs Anpu Amsu & Amun Neb

**Nothing listed on this page or website should be taken as medical advice. Always consult your medical practitioner when making dietary changes or changes to any health routine or regime. Do continue to increase your health literacy.

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