Day 5 of The WHFoods Meal Plan
Breakfast
Rousing Raspberry Smoothie
Prep Time:
5-10 minutesSweet and tangy raspberries are rich in antioxidants and fiber. Almond butter adds healthy fat and protein.
Ingredients:
- 1 TBS almond butter
- 1/4 cup old fashioned oats
- 1 cup fresh or frozen raspberries
- 1-1/4 cup fresh spinach or kale
- 1 medium banana, fresh or frozen, cut into chunks
- 3/4 cup coconut water
- 1/4 cup apple juice
- 3-4 ice cubes (optional)
- Optional: 1/2-1 tsp grated ginger
Directions:
- Combine all ingredients in blender and blend until smooth. If too thick, add water or coconut water to thin.
SERVES 1
Healthy Lifestyle Tea
Please see recipe on Day 1.
Snack
1/2 cup low-fat yogurt with 1 medium pear
Lunch
Curried Turkey Salad
Prep Time:
15 minutesThe creamy curry dressing pairs with turkey and crunchy vegetables in this tasty and nutritious salad. Crunchy walnuts are a healthy substitute for croutons.
INGREDIENTS:
- 4 cups romaine lettuce or mixed salad greens, thinly sliced
- 3 oz cooked, sliced turkey breast
- 1/4 cup tomato, diced
- 1/4 cup celery, diced
- 1/4 cup red onion, thinly sliced
- 1/2 cup avocado, diced
- 2 TBS walnuts, chopped
- Optional: 1 TBS raisins
- Creamy Curry Dressing:
- 1 TBS extra virgin olive oil
- 1 TBS lime or lemon juice
- 1/2 tsp balsamic vinegar
- 2 TBS plain low-fat Greek yogurt
- 1/2 tsp curry powder
- 1/2 tsp iodized sea salt
- Black pepper to taste
Directions:
- Combine all salad ingredients in a large bowl.
- Whisk together dressing ingredients in a small bowl.
- Add dressing to salad, toss gently and serve.
SERVES 1
Miso Soup
PREP AND COOK TIME:
5 minutesThis quick and easy miso soup adds an extra boost of health-promoting minerals to the World's Healthiest Foods Meal Plan.
Ingredients:
- 2 cups boiling water
- 2 TBS miso
- Optional:
- 2 TBS chopped dulse
- 2 TBS minced scallion
- 1 TBS grated ginger
- 1/4 cup diced tofu
Directions:
- Pour 2 cups boiling water into a cup or bowl.
- Add miso and stir to dissolve.
- Add dulse, scallion, ginger, and tofu, if desired.
Serves 1
Snack
1/2 medium papaya with lime
Dinner
Salmon with Cherry Tomatoes and Artichokes
Prep and Cook Time:
20 minutesSalmon is rich in anti-inflammatory omega-3 fatty acids and vitamin D. You can make this nutritious and tasty dinner in minutes.
Ingredients:
- 1/2 cup low-sodium chicken or vegetable broth
- 1/4 cup onion, thinly sliced
- 1-2 cloves garlic, chopped or pressed
- 1-1/2 cups broccoli, (see ichopping instructions below)
- 4 oz salmon fillet, cut into 1-inch pieces
- 1/8-1/4 tsp iodized sea salt
- 1/4 cup cherry tomatoes, sliced in quarters
- 1/2 cup canned or bottled artichoke hearts, sliced, plus a little of the liquid they are in
- 2 TBS minced basil
- 2 TBS minced parsley
- Black pepper to taste
- 1-1/2 TBS extra virgin olive oil
- 1 tsp lemon juice
- Red chili flakes to taste (optional)
DIRECTIONS:
- 1. Slice onion and chop or press garlic, and let sit for 5 minutes. Separate broccoli florets with small stems from the large, thick stem. Slice smaller stems into 1/4-inch pieces. Slice florets into 4-6 pieces. Keep stems and florets separate.
- Season the salmon with iodized sea salt.
- Measure out 1/2 cup broth.
- Heat 3 TBS of the broth in a covered skillet over medium high heat.
- Sauté onion in the broth, covered, for 2 minutes.
- Add broccoli, stems first, and then florets. Add remaining broth, cover and cook for 2 minutes.
- Add garlic, salmon, tomatoes, and artichokes, and cook covered, for 2-3 minutes or until fish is flaky. Be careful not to overcook.
- Turn off heat and add basil, parsley, chili flakes (if using) and black pepper to taste. Toss lightly with extra virgin olive oil and lemon juice
Serves 1
If you wish to use the large broccoli stem, cut off the bottom 1 inch of the stem. Peel the tough skin off the stem. Chop stem into 1/4 inch pieces and cook with the rest of broccoli.