Day 7 of The WHFoods Meal Plan
Breakfast
Poached Huevos Rancheros with Collard Greens or Kale
Prep and Cook Time:
15 minutesCollard greens or kale are delicious in this Mexican-inspired breakfast.
Ingredients:
- 1 egg, poached
- 1/4 lb, about 2 cups collard greens or kale, tightly packed
- 1/4 cup canned black beans
- 1/4 cup prepared salsa
- 1 TBS pumpkin seeds, chopped or ground
- 2 TBS Mediterranean Dressing (see Day 2)
Directions:
- Heat water to poach egg in a saucepan.
- Chop or press garlic and let sit for 5 minutes.
- Fill the bottom of a steamer pot with 2 inches water and heat, covered.
- Remove tough bottom part of stem from collard greens or kale. Slice leaves very thinly, then cut crosswise 4-6 times into 1/4-inch pieces. (This step is very important for flavor.) Tightly pack leaves to measure 2 cups.
- Let vegetables sit 5 minutes before steaming.
- Add collards or kale to steamer basket, cover with tight-fitting lid and steam for 5 minutes.
- While greens are steaming, poach the egg and heat the beans.
- Place prepared greens on a plate and toss with Mediterranean Dressing.
- Top with egg, black beans, salsa, and pumpkin seeds.
SERVES 1
1 slice gluten free toast
Healthy Lifestyle Tea
Please see recipe on Day 1.
Snack
1 cup low-fat yogurt with 1 medium orange
4 almonds
Dinner
Quick Broiled Salmon and Vegetables with Dijon Dill Sauce
Prep and Cook Time:
10 minutesWild-caught salmon is one of the healthiest seafoods for us and tastes great with Brussels sprouts and broccoli. Tangy Dijon mustard and dill make a delicious sauce in minutes.
Salmon is one of the best foods to meet your Recommended Daily Values for omega-3 fatty acids and vitamin D. When we evaluated this recipe against our WHFoods recommended daily amounts it provided 96% of your DVs for vitamin D.
Prepare the Brussels Sprouts and Broccoli Side Dish as part of this meal.
Ingredients:
- 6 oz wild-caught salmon fillet
- 1 tsp lemon juice
- Iodized sea salt and black pepper to taste
- Dijon Dill Sauce:
- 1/4 cup plain low-fat Greek yogurt
- 2 TBS extra virgin olive oil
- 1 tsp lemon juice
- 1 tsp Dijon mustard
- 2 tsp fresh dill or 1/2 tsp dried dill
- 1 clove garlic, pressed or chopped
- 1/4 tsp iodized salt or to taste
- Black pepper to taste
- 1/4 tsp lemon zest (optional)
- Top with:
- 2 TBS diced avocado
- 2 TBS diced tomato
Directions:
- To Quick Broil, preheat broiler on high and place an all stainless steel skillet (be sure the handle is also stainless steel) or cast iron pan under the heat for about 10 minutes to get it very hot.
- Rub salmon with fresh lemon juice, iodized sea salt, and black pepper. (You can Quick Broil with the skin on; it just takes a minute or two longer. The skin will peel right off after cooking.)
- Using a hot pad, place salmon on hot pan, skin side down.
- Return to broiler. Keep in mind that it is cooking rapidly on both sides so it will be done very quickly, usually in 3-5 minutes depending on thickness. Test with a fork for doneness. It will flake easily when it is cooked. Salmon is best when it is still pink inside. (Note: You can also bake salmon in the oven. Bake at 400° F (205° C) for 5-8 minutes or until salmon is cooked through.)
- In a small bowl, whisk together sauce ingredients. Add more lemon juice to taste.
- Prepare the vegetables (Brussels Sprouts and Broccoli Side Dish) as directed in the directions on the right.
SERVES 1
Lunch
Crunchy Chinese Chicken Salad
Prep Time:
15 minutesCrunchy almonds and a tangy ginger dressing make this classic even better!
Ingredients:
- 3 oz cooked chicken, cubed
- 3 cups Chinese or Napa cabbage, shredded
- 1/4 cup grated carrot
- 3 TBS thinly sliced scallion (green onion)
- 2 TBS sliced or chopped almonds
- 1/4 cup chopped fresh cilantro
- 2 tsp toasted sesame seeds
- Optional: 1 sheet toasted nori (seaweed), cut into small strips
- Ginger Dressing:
- 1 TBS extra virgin olive oil
- 1 TBS tamari (soy sauce)
- 1-1/2 TBS rice vinegar
- 1 tsp grated ginger
- 2 TBS fresh orange juice
- Iodized sea salt and white pepper to taste
- Pinch red pepper flakes (optional)
Directions:
- Place chicken and other salad ingredients in a large bowl.
- Whisk together dressing ingredients in a small bowl.
- Pour dressing over salad and toss lightly. Top with optional toasted nori.
This salad keeps for 1 day refrigerated.
SERVES 1
Brussels Sprouts and Broccoli Side Dish
Follow our method for preparing the vegetables for best flavor and nutrient absorption.
You can chop the vegetables and then cook them while the salmon is cooking to save time.
* Seasonal note: During the summer months, Brussels sprouts can be tough. If you use them during this time, be sure to shred them as finely as possible by hand or with a food processor with slicer blade.
Prep and Cook Time:
10 minutesIngredients:
- 1/2 cup red onion, thinly sliced
- 1/2 cup Brussels sprouts, thinly sliced
- 2 cups broccoli, finely chopped
- Iodized sea salt and black pepper to taste
Directions:
- Slice red onion thinly.
- Fill the bottom of the steamer with 2 inches water and heat, covered.
- Trim off tough ends from the Brussels sprouts. Slice in half, measure 1/2 cup, and then slice thinly.
- Separate broccoli florets with small stems from large, thick stem. Finely chop florets and small stems into 1/4-inch even pieces, then measure 2 cups.
- Let vegetables sit 5 minutes before steaming.
- Layer the vegetables in the steamer, onions first, then Brussels sprouts, and then broccoli.
- Cover with tight-fitting lid and steam for no longer than 5 minutes, until bright green. After 5 minutes, vegetables begin to lose their bright green color, and are overcooked.
- Transfer the vegetables to a dish and toss with about half of the Dijon sauce. Add iodized sea salt and black pepper to taste.
- Plate the vegetables and salmon and top with diced avocado and tomato. Drizzle with the remaining sauce and serve immediately.
SERVES 1
