Transcript Recipe for Meal Planning

 Recipe Book List  Shopping List
 Meal Planning
Tips
 Kitchen Helpers
 Leftover Ideas
 Kitchen Prep
 Healthy Snacks
 Planning Calendar
MEAL PLANNING A-Z
Recipe for Meal Planning
Plan from recipes, a week at a time.
Step-by-step instruction that gives anyone the ability to plan, purchase and
create healthy meals week after week. By planning ahead, shopping carefully
and preparing meals with a purpose, you begin to feel and look healthier.
Head out with a grocery list that eliminates last minute runs to the
store.
Prepare and cook ahead of time to insure good meals even when
you don’t have time to cook.
Sit down and enjoy your meal in a mindful manner.
VEGAN A-Z
RECIPE
Suggested Recipe Books
BOOKS
• Albi, Johnna, and Catherine Walthers. Greens Glorious Greens! New York: St. Martin’s
Press, 1996. Print.
• Brazier, Brendan. Whole Foods to Thrive: Nutrient-dense, Plant-based Recipes for Peak
Health. Toronto: Penguin Group Canada, 2011. Print.
• Campbell, Leanne. The China Study Cookbook. Dallas: BenBella Books, 2013. Print.
• Holloway, Matt, and Michelle Davis. Thug Kitchen: The Official Cookbook. Emmaus, PA:
Rodale Publishing, 2014. Print.
• Karr, Kris, and Chad Sarno. Crazy Sexy Kitchen. Carlsbad, CA: Hay House, 2012. Print.
• Kirk, Mimi. Live Raw Around the World: International Raw Food Recipes for Good Health and
Timeless Beauty. New York: Skyhorse Publishing, 2013. Print.
• Kirk, Mimi. Live Raw: Raw Food Recipes for Good Health and Timeless Beauty. New York:
Skyhorse Publishing, 2011. Print.
• Liddon, Angela. The Oh She Glows Cookbook: Over 100 Vegan Recipes to Glow from the
Inside Out. New York: Avery Publishing, 2014. Print.
• Masters, Tess. The Blender Girl. Berkeley: Ten Speed Press, 2014. Print.
RECIPE
BOOKS
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VEGAN A-Z
Moskowitz, Isa Chandra, and Terry Hope Romero. Veganomicon: The Ultimate Vegan Cookbook. Cambridge: Da Capo Press, 2007. Print.
Patrick-Goudreau, Colleen. Color Me Vegan. Vancouver: Fair Winds Press, 2010. Print.
Ramanan, Sulinya. Eat to Radiate: Nourish Your Way to Beauty and Energy and Break Free from Compulsive Eating. 2015. Kindle file.
Robertson, Robin. Quick-Fix Vegan: Homestyle Meals in 30 Minutes or Less. Kansas City: Andrews McMeel Publishing, 2011. Print.
Roll, Rich, and Julie Piatt. The Plantpower Way: Whole Food Plant-Based Recipes and Guidance for the Whole Family. New York: Avery
Publishing, 2015. Print.
Rudell, Wendy. The Raw Transformation: Energizing Your Life with Living Foods. Berkeley: North Atlantic Books, 2006. Print.
Stone, Gene. Forks Over Knives: The Plant-Based Way to Health. New York: The Experiment Publishing, 2011. Print.
Suzanne, Kristen. Easy Raw Vegan Dehydrating. Scottsdale: Green Butterfly Press, 2009. Print.
Walters, Terry. Clean Start: Inspiring You to Eat Clean and Live Well with 100 New Clean Food Recipes. New York: Sterling Publishing, 2010.
Print.
Walters, Terry. Eat Clean Live Well. New York: Sterling Publishing, 2014. Print.
Wolfe, David. Eating for Beauty. Berkeley: North Atlantic Books, 2007. Print.
RECIPE
BOOKS
VEGETARIAN
A-Z
Bean by Bean:
A Cookbook.
 Dragonwagon, Crescent.
New York: Workman Publishing
Company, 2012. Print.
 Esselstyn, Rip. My Beef with Meat: The Healthiest Argument for Eating a Plant-Strong Diet.
New York: Grand Central Life & Style, 2013. Print.
 Higgins, Katie. Chocolate-Covered Katie: Over 80 Delicious Recipes that are Secretly Good
for You. New York: Grand Central Life & Style, 2015. Print.
 Juliano, and Erika Lenkert. Raw The Uncook Book: New Vegetarian Food for Life. New York:
HarperCollins Publishers, 1999. Print.
 Masters, Tess. The Blender Girl. Berkeley: Ten Speed Press, 2014. Print.
 Plant, Shirley. Finally…Food I Can Eat! Bloomington, IN: Balboa Press, 2012. Print.
 Van Wyk, Katrine. Best Green Drinks Ever. Woodstock, VT: The Countryman Press, 2014.
Print.
 Wingall, Judita. Going Raw. Bloomington, IN: Quarry Books, 2011. Print.
RAW A-Z
RECIPE
BOOKS Raw Juices Can Save Your Life!
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Cabot, Sandra.
Glendale: SCB International, 2001. Print.
Juliano, and Erika Lenkert. Raw The Uncook Book: New Vegetarian Food for Life. New York: HarperCollins Publishers, 1999. Print.
Karr, Kris, and Chad Sarno. Crazy Sexy Kitchen. Carlsbad, CA: Hay House, 2012. Print.
Kirk, Mimi. Live Raw Around the World: International Raw Food Recipes for Good Health and Timeless Beauty. New York: Skyhorse Publishing,
2013. Print.
Kirk, Mimi. Live Raw: Raw Food Recipes for Good Health and Timeless Beauty. New York: Skyhorse Publishing, 2011. Print.
Ramanan, Sulinya. Eat to Radiate: Nourish Your Way to Beauty and Energy and Break Free from Compulsive Eating. 2015. Kindle file.
Rudell, Wendy. The Raw Transformation: Energizing Your Life with Living Foods. Berkeley: North Atlantic Books, 2006. Print.
Suzanne, Kristen. Easy Raw Vegan Dehydrating. Scottsdale: Green Butterfly Press, 2009. Print.
Wingall, Judita. Going Raw. Bloomington, IN: Quarry Books, 2011. Print.
Wolfe, David. Eating for Beauty. Berkeley: North Atlantic Books, 2007. Print.
RECIPE
BOOKS
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PALEO A-Z
Angell, Brittany, and Diane Sanfilippo. Every Last Crumb: Paleo Bread and Beyond. Riverside, NJ: Victory Belt Publishing, 2014. Print.
Bauer, Juli, and George Bryant. The Paleo Kitchen: Finding Primal Joy in Modern Cooking. Riverside, NJ: Victory Belt Publishing, 2014. Print.
Evans, Pete. The Paleo Chef: Flavorful Paleo Meals for Eating Well. Ten Speed Press, 2014. Print.
Fragoso, Sarah. Everyday Paleo. Riverside, NJ: Victory Belt Publishing, 2011. Print.
Joulwan, Melissa. Well Fed: Paleo Recipes for People Who Love to Eat. Melbourne: Smudge Publishing, 2011.
Joulwan, Melissa. Well Fed 2: More Paleo Recipes for People Who Love to Eat. Melbourne: Smudge Publishing, 2013. Print.
Miller, Simone. The Zenbelly Cookbook: An Epicurean’s Guide to Paleo Cuisine. Riverside, NJ: Victory Belt Publishing, 2014. Print.
Sanfilippo, Diane. Practical Paleo: A Customized Approach to Health and Whole-Foods Lifestyle. Riverside, NJ: Victory Belt Publishing, 2012.
Print.
Sisson, Mark, and Jennifer Meier. Primal Blueprint: Healthy Sauces, Dressings, and Toppings. Malibu: Primal Nutrition, 2012. Print.
Sisson, Mark, and Jennifer Meier. The Primal Blueprint Cookbook. Malibu: Primal Nutrition, 2010. Print.
Walker, Danielle. Against All Grain: Delectable Paleo Recipes to Eat Well & Feel Great. Riverside, NJ: Victory Belt Publishing, 2013. Print.
Weeks, Caitlin. Mediterranean Paleo Cooking: Over 150 Fresh Coastal Recipes for a Relaxed, Gluten-Free Lifestyle. Riverside, NJ: Victory Belt
Publishing, 2014. Print.
RECIPE
BOOKS
LOW SUGAR
A-Z
Naked
Calories
 Calton, Mira, and Jayson Calton.
. Cleveland: Changing Lives Press, 2013.
Print.
 Hyman, Mark. The Blood Sugar Solution Cookbook. New York: Little, Brown and Company,
2013. Print.
 Sahelian, Ray, and Donna Gates. The Stevia Cookbook: Cooking with Nature’s Calorie-Free
Sweetener. New York: Avery Publishing, 1999. Print.
 Sanfilippo, Diane. The 21-Day Sugar Detox: Bust Sugar & Carb Cravings Naturally.
Riverside, NJ: Victory Belt Publishing, 2013. Print.
 Sanfilippo, Diane. The 21-Day Sugar Detox Cookbook: Over 100 Recipes for Any Program
Level. Riverside, NJ: Victory Belt Publishing, 2013. Print.
 Sisson, Mark, and Jennifer Meier. Primal Blueprint: Healthy Sauces, Dressings, and
Toppings. Primal Nutrition, 2012. Print.
 Sisson, Mark, and Jennifer Meier. The Primal Blueprint Cookbook. Malibu: Primal
Nutrition, 2010. Print.
ANTI-INFLAMMATORY A-Z
RECIPE
BOOKS Raw Juices Can Save Your Life!
• Cabot, Sandra.
Glendale: SCB International, 2001. Print.
• Katz, Rebecca. The Cancer-Fighting Kitchen:
Nourishing, Big-Flavor Recipes for Cancer
Treatment and Recovery. Berkeley: Ten Speed
Press, 2009. Print.
STANDARD ARECIPE
Z
The South Beach Diet
Cookbook
BOOKS
Eating in the Raw.
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Agatston, Arthur.
. Emmaus, PA: Rodale Books, 2004. Print.
Alt, Carol.
New York: Clarkson Potter/Publishers, 2004. Print.
Alt, Carol. The Raw 50. New York: Clarkson Potter/Publishers, 2007. Print.
Calton, Mira, and Jayson Calton. Naked Calories. Cleveland: Changing Lives Press, 2013. Print.
Cohen, Alissa. Living on Live Food. Laguna Beach: Cohen Publishing Company, 2004. Print.
Fuhrman, Joel. Eat to Live. New York: Little, Brown and Company, 2011. Print.
Greene, Bob. The Best Life Diet Cookbook: More than 175 Delicious, Convenient, Family-Friendly Recipes. New
York: Simon and Schuster, 2008. Print.
Hartwig, Melissa, and Dallas Hartwig. The Whole 30. Boston: Houghton Mufflin Harcourt, 2015. Print.
Katz, Rebecca. The Cancer-Fighting Kitchen: Nourishing, Big-Flavor Recipes for Cancer Treatment and Recovery.
Berkeley: Ten Speed Press, 2009.
Leake, Lisa. 100 Days of Real Food. New York: William Morrow Cookbooks, 2014. Print.
Paltrow, Gwyneth, and Julia Turshen. It’s All Good. New York: Grand Central Life & Style, 2013. Print.
Plant, Shirley. Finally…Food I Can Eat! Bloomington, IN: Balboa Press, 2012. Print.
Willson, Beth. The Food Book: Make Your Own Healthy Homemade Food (Vol 1). Prasada Kitchens, 2014. Print.
MEAL PLANNING MEAL PLANNING A-Z
Add in foods you love
 No calorie counting
TIPS
Use the recipe books referenced in this book. Keep in mind that you have the freedom to
adjust the meals as you would like.
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Get protein from nuts and seeds
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Keep soups on-hand for light meals and
snacks
If you have the option, go all-organic and no GMO. If that is not available near you, do the
best you can.
Glass jars, containers, cups and bowls are preferred over plastic.
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Incorporate smoothies and/or juices
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Be sure each meal contains healthy fats
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Eat when you are hungry
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Eat until you are full
MEAL PLANNING MY PLATE A-Z
Balance your meals
TIPS
 Half the plate is fruits and veggies. Those with
With My Plate you are assuring that you cover your nutritional bases at
each meal and are including approximately the right amounts of a
variety of foods in your meals. There is no weighing or measuring
needed.
special sugar requirements will need to adjust
fruit portions accordingly.
 A third of the plate is grains or other
carbohydrate. Those with celiac or gluten
intolerance will need to replace grains with
starchy vegetables: potatoes, rutabaga, yams,
etc.
 One quarter of the plate is protein.
 While dairy is included here as a small addition,
it should NOT be used if you have dairy
intolerance or allergies.
MEAL PLANNING CLEANSING FOODS A-Z
Choose
any
of
these
ingredients
TIPS
FRUIT: Apple, Avocado, Blackberries, Blueberries, Goji Berries,
Lemon/Lime, Mango, Mulberries, Orange, Peaches, Pears,
Raspberries, Strawberries
VEGETABLES & HERBS: Baby Spring Greens, Beans, Broccoli,
Carrot, Cayenne, Celery, Cucumber, Dill, Garlic, Ginger, Green & Red
& Yellow Pepper, Romaine, Kale, Kelp, Mint, Onion, Parsley, Spinach,
Snap Peas, Sweet Potato, Watercress, Wheatgrass Juice
NUTS & SEEDS: Almonds, Brazil Nuts, Cashews, Pecans, Pine
Nuts, Sunflower Seeds, Walnuts
OTHER: Apple Cider Vinegar, Dijon Mustard, Gluten-free Crackers,
Himalayan Sea Salt, Nori Sheets, Olive Oil, Raw, Honey
MEAL PLANNING HEALTHY SNACKS A-Z
Choose
any
of
these
TIPS
SALTY: Olives, pickles and pickled vegetables (carrot, daikon,
beets, lotus root, etc), tabouli, hummus, oysters and sardines,
steamed veggies with tamari/shoyu or umeboshi vinegar, tortilla
chips with salsa or guacamole (try whole grain chips and freshly made
salsa or guacamole), sauerkraut, small amount of organic cheese
SWEET: Wheatgrass, fresh or dried fruit, apples and almond butter,
sprouted date bread with jam, sweet porridge (leftover grains, drizzle
with maple syrup and sprinkle of cinnamon, add soymilk and
bananas, heat), smoothies, fruit “ice cream” or sorbet, dates stuffed
with nut butter, organic dark chocolate or carob chips, sweet veggies
CREAMY: Smoothies, yogurt, avocados, rice pudding, dips and spreads
like hummus and baba ghanoush, pureed soups, puddings made with
silken tofu or avocado or mashed banana, mashed sweet potatoes
CRUNCHY: Apples, frozen grapes, rice cakes, light popcorn or plain
popcorn (coconut oil to pop in a covered pan), carrots, crunchy veggies and
dip (hummus, tabouli, vinaigrette, favorite dressing), celery and nut butter,
hummus with whole grain toast or veggies, nuts
KITCHEN
Recipe
for
Meal
HELPERS
Planning
APPLIANCES A-Z
LEFTOVER
Recipe
for
Meal
IDEAS
Planning
STANDARD A-Z
PLANNING
Example
CALENDAR
Meal Plan
Breakfast
Monday
granola
lentil soup
coconut Milk salad
pesto pasta
Tuesday
green juice
rice and
veggies
MEAL PLAN
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
STANDARD A-Z
Lunch
veggie
sandwich
Dinner
Breakfast
Lunch
Dinner
SHOPPING
Tips
TIPS
EAT SEASONALLY A-Z
Eating clean, organic, and seasonally is easier when you “eat local”. There are a lot of
reasons to eat seasonally:
1.
Costs Less: When you eat seasonally, you eat when there is an abundance. When it
is in more demand with less supply, it will be more expensive.
2.
Locally Grown Food Tastes Better: Food that is not in season is grown in a hothouse
or it is brought in from different parts of the world. It doesn’t ripen the same or taste
as good.
3.
More Nutrients: The foods that travel less will not lose as many nutrients.
It is almost impossible to buy local all the time in most climates.
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Best: grow it yourself
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Next: local farmer’s market or community
supported agriculture
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When all else fails: choose what is in
season someplace else
SHOPPING EAT CLEAN A-Z
Most and Least Contaminated Produce
TIPS
You don’t have to buy all organic produce to reduce your risk for chemical
contamination. This list from the Environmental Working Group, tells you which
fruits and vegetables contain the most chemicals, and which ones are least
contaminated.
DIRTY DOZEN +1: Apples, Peaches, Strawberries, Grapes,
Celery, Spinach, Sweet Bell Peppers, Cucumbers, Cherry
Tomatoes, Snap Peas (imported), Potatoes, Hot Peppers
CLEAN 15: Avocados, Sweet Corn, Cabbage, Sweet Peas
(frozen), Onions, Asparagus, Mangos, Papayas, Kiwi, Eggplant,
Grapefruit, Cantaloupe, Cauliflower, Sweet Potatoes
SHOPPING SAFETY A-Z
Tips
– Dirty Dozen: Food Additives
TIPS
Packaged and processed foods are convenient and portable and stay fresh
for a long time. However, the additives put into these foods to make them
look and taste better contain unhealthy amounts of salt, fat and sugar.
These additives, however, have a price that may include side effects, food
allergies, increased waistlines, decreased absorption of minerals and
vitamins, cancer and more.
Here is a list of the 12 most pervasive and detrimental food additives and
substances you can eat, in no particular order.
1.
ARTIFICIAL SWEETENERS:
Artificial sweeteners are a combination of chemicals that
exist to make our foods sweeter without the calories of
sugar. Most artificial sweeteners have side effects, and
their chemical breakdown in the body can be toxic. In
addition, in combination with other food additives like
artificial colors, artificial sweeteners can have a much
more potent effect on nerve cells. Artificial sweeteners link
to over 90 side effects.
SHOPPING
TIPS
SAFETY A-Z
2. REFINED SUGAR:
3. MONOSODIUM GLUTAMATE (MSG):
People in the US consume 150-175 pounds of sugar per year; that’s a
MSG is an excitotoxin used to bring out the flavor in foods.
half cup of sugar a day and most aren’t even aware of it.
Excitotoxins are toxins that bind to certain receptors (e.g.,
High consumption of sugar and the corresponding elevated insulin
levels can cause weight gain, bloating, fatigue, arthritis, migraines,
lowered immune function, obesity, cavities and cardiovascular
certain glutamate receptors). According to Dr. Russell
Blaylock, an author and neurosurgeon, excitotoxins can cause
sensitive neurons to die.
disease. It can also disrupt absorption of nutrients, possibly leading
Many people experience a host of other side effects like
to osteoporosis, depression, PMS symptoms and stress.
headaches, itchy skin, dizziness and respiratory, digestive,
circulatory and coronary concerns.
SHOPPING
TIPS
SAFETY A-Z
4. ARTIFICAL COLORS:
5. BHA AND BHT:
Artificial colors are synthetic chemicals that do not occur in nature. They
BHA and BHT block the process of oil rancidity. These additives
can contain up to 10 parts per million of lead and arsenic and still be
seem to affect sleep and appetite, and have been associated
generally recognized as safe by the FDA. Artificial colors can cause allergic
with liver and kidney damage, hair loss, behavioral problems,
reactions and hyperactivity and ADD in children, and may contribute to
cancer, fetal abnormalities and growth retardation.
visual and learning disorders or cause nerve damage.
7. CAFFEINE:
6. SODIUM NITRATE AND NITRITE:
Caffeine is an addictive stimulant found in soft drinks, gum,
Sodium nitrate and nitrite are preservatives that are added to processed
diet pills and pain relievers; it naturally occurs in coffee, cocoa
meat products. These compounds transform into cancer-causing agents
and tea. Caffeine causes calcium to be excreted from the
called nirosamines in the stomach. Noticeable side effects include
bones, which can lead to osteoporosis and increase infertility.
headaches, nausea, vomiting and dizziness.
SHOPPING
TIPS
SAFETY A-Z
8. OLESTRA (OLEAN):
9. BROMINATED VEGETABLE OIL (BVO):
Olestra is a calorie-free fat substitute used as an ingredient in snacks
Brominated vegetable oil is used to keep flavor oils in soft drinks
and chips. Olestra inhibits the absorption of some vitamins and other
in suspension. This additive can lead to reproductive interference
nutrients. It can also cause diarrhea and anal leakage.
and birth defects. It has been banned in 100 countries.
10. PARTIALLY HYDROGENATED VEG OIL:
11. PESTICIDES
Partially hydrogenated vegetable oil is made by reacting vegetable oil
Every year more than two billion pounds of pesticides are added
with hydrogen. When this occurs, the level of polyunsaturated oils
to our food supply. That’s about 10 lbs per person per year. Many
(good fat) is reduced and trans fats are created. They are associated
of the pesticides are carcinogenic. Pesticide accumulation
with heart disease, breast and colon cancer, atherosclerosis and
undermines our ability to resist infectious organisms, may impair
elevated cholesterol.
fertility and contributes to miscarriages and birth defects.
SHOPPING
TIPS
SAFETY A-Z
12. GENETICALLY MODIFIED ORGANISMS (GMOs):
GMOs are plants or animals that have had their DNA modified. In the US, the majority of the corn,
soybean, cotton and canola crops are now genetically modified, and one or more of these can be found in
nearly every processed food.
GMOs have not been proven to be safe. Some studies show GMOs may decrease immunity to diseases in
plants as well as humans, may cause resistance to antibiotics and may have a negative impact on genetic
function. Plants that are genetically modified to be resistant to disease, could reduce the need for
pesticides and insecticides. Adversely, they may build up a resistance and therefore require even larger
amounts of chemicals than before.
It is still too soon to tell: there is no long-term supporting evidence at this time.
Excerpted from a post in the January 2008 issue fooddemocracy.com by Kelly Scotti, and supplemented with information by the Center for Science in the Public Interest
http://www.cspinet.org/reports/chemcuisine.htm
SHOPPING
Tips
TIPS
SAFETY A-Z
Apples ripen quickly at room temperature, 10x faster than an apple
kept at 32°F. Store apples in a plastic bag in the refrigerator, away
from strong scented foods to prevent flavor transfer.
Do not refrigerate bananas until they are ripe. Once they are in the
refrigerator they will turn black, but the insides will ripen more slowly.
To ripen green bananas, put them in a plastic bag, seal it and place
the bag in a warm place, such as the top of your refrigerator.
Store broccoli in the high-humidity, vegetable crisper section of your
refrigerator for up to three days. Refresh broccoli in ice water to maintain its
bright green color.
Head cabbage will last at least a week when stored in a plastic bag in the
refrigerator's humid vegetable bin. Savoy and Napa cabbage should be
consumed within three or four days.
Before storing carrots, remove their green tops, rinse and drain, then put
the carrots in plastic bags. Store them in the coldest part of the refrigerator
with the highest humidity. They'll last several months this way.
SHOPPING
Tips
TIPS
SAFETY A-Z
Cauliflower should be placed in a plastic bag and stored in your
Wrap unwashed greens in damp paper towels. Refrigerate in a plastic bag,
in the crisper section of the refrigerator for up to five days.
refrigerator crisper. Cauliflower will last up to five days; however, it is
best when eaten within three days.
Corn is best eaten immediately. However, it can be stored in the refrigerator
for a few days in plastic bags with the husk still on.
To store celery, trim the base and remove any leaves or ribs that are
damaged or bruised. Rinse, place in a plastic bag, and keep in the
Before storing grapes, remove any spoiled ones from the bunch and keep
refrigerator's humid vegetable bin; this will last about two weeks.
refrigerated; they should keep up to a week. Grapes can also be frozen,
which will extend their storage life up to three months.
Rainbow Chard should be refrigerated in plastic wrap up to two days.
Adapted from Whole Foods
SHOPPING BUY LOCAL EAT WHOLE
Set
up
by
department
to
save
time
TIPS
FOODS
Produce
Bulk
Aisles
Deli/Bakery
STANDARD A-Z
KITCHEN
Recipe for Meal Planning
 Recipe Book List
PREP
Step-by-step instruction that gives anyone the ability to plan,
purchase and create healthy meals week after week. By planning
ahead, shopping carefully and preparing meals with a purpose,

Shopping List
 Meal Planning Tips  Kitchen Prep
 Kitchen Helpers
 Healthy Snacks
 Leftover Ideas
 Planning Calendar
you begin to feel and look healthier.