Your Basic Meals: What to do when you don't know what to do.
Oatmeal or cold cereal is a hearty base for combinations of fruits and some nuts.
Base - oatmeal or cold cereal (unsweetened) with nut milk /nondairy milk
Toppings - favorite fruits, fresh or frozen
Optional - 1 small handful of chopped nuts
A big bowl of greens-romaine, baby spinach, arugula, kale, spring mix, or other
1 cup of raw or cooked veggies-try steamed broccoli or cauliflower, crunchy snow peas, radishes, cucumbers, peppers, or any other favorites
½ to 1 cup beans (precooked or canned, rinsed): try black, pinto, cannellini, garbanzo, or other
½ to 1 cup whole grains (precooked or frozen):brown rice, quinoa, barley, or whichever grain you have batch-cooked this week
Oil-free dressing (see Recipes)
1 cup of other fruit (fresh or frozen)-berries, apple, mango, pear, or other
A couple big handfuls of raw greens-kale, spinach, romaine, or other
1 small handful of nuts-or a tablespoon of chia seeds or ground flaxseeds
Water or unsweetened nondairy milk of your choice-1 to 2 cups, depending on how thick you like your smoothie
Blend all ingredients and enjoy
Lunch: Wrap It Up!
Corn Wrap (GF) or Whole grain wrap: whole wheat, brown rice, or other
Bean spread: hummus, black bean spread, white bean spread, or other
A couple handfuls of salad greens-romaine, baby spinach, arugula, spring mix, or other
Other raw veggies... try grated carrots or zucchini, sliced cucumbers,
radishes, tomatoes, or peppers, or anything else you have in your fridge.
A condiment: whole grain mustard, salsa, sriracha sauce, Oil-Free Herb Pesto
Optional: to make a fuller meal, add cold cooked grains such as brown rice or quinoa, or sliced avocado.
1 to 2 cups steamed or raw greens-spinach, kale, romaine, or other
1 cup whole grains (precooked or frozen)-brown rice, quinoa,
barley, or whichever grain you have batch-cooked this week
1 to 2 cups steamed veggies-broccoli, cauliflower, green beans, zucchini, or other
1 cup beans (precooked or canned, rinsed)-warm these with veggie broth, a little soy sauce or Bragg Liquid Aminos, and your favorite herbs and spices. Add enough liquid to become a sauce.
To assemble, put greens in a bowl, pile grains and steamed veggies on top, then pour beans and sauce over the whole bowl and enjoy!
Optional: You can also experiment with making oil-free sauces for your bowls.