The Baseline Seven-Day Eating Plan
SUGGESTED RECIPES
Day 1 Breakfast
NUTRI-OLA CEREAL OR BREAKFAST BAR
2 cups arrowroot, buckwheat flour, or finely ground filberts, walnuts, or sesame seeds
1 cup filberts or walnuts, coarsely ground
1 cup whole sesame seeds
1 cup finely chopped dried apples, papaya, or raisins
½ cup honey or concentrated frozen fruit juice or fruit puree
½ cup sesame, walnut, or soy oil
2 tsp pure vanilla extract
Preheat oven to 275 degrees. Use a blender or food processor to grind the arrowroot, the nuts, and the seeds to desired consistency. Mix all this in a large bowl. Mix with fruit and sweetener, oil, and vanilla. Pour over the dry mixture and stir lightly. Spread mixture into a lightly oiled baking pan (15" × 10" × 1"). Bake for 1 hour, stirring every 15 minutes. Cool. Break into small pieces for cereal or large chunks for snacks. 10 SERVINGS.
Day 1 Breakfast
BAKED APPLES
6 cooking apples, cored
⅓ cup golden raisins
2 Tbsp unsweetened apple cider
1½ cups water
¼ cup frozen unsweetened apple juice concentrate
2 tsp pure vanilla extract
1 tsp cinnamon
1 tsp arrowroot
Remove peel from top third of each apple. Arrange apples in a small baking dish. In a medium saucepan, combine other ingredients and bring to a boil, stirring frequently. Reduce heat and simmer 2–3 minutes until slightly thickened. Distribute raisins, filling centers of the apples. Pour sauce over apples. Bake, uncovered, at 350 degrees 1 to 1½ hours, basting occasionally, until apples are easily pierced with a fork. Remove the dish from the oven and allow to cool somewhat. Spoon juice over apples. Serve warm. SERVES 6.
Day 1 Lunch
MARINATED TUNA AND VEGETABLES
2 large carrots cut into 2" julienne strips
½ small head cauliflower, separated into florets
1 package (10 oz) frozen peas
½ cup thinly sliced celery
¼ cup sliced green onion
1 can (6½ oz) water-packed tuna, well drained
1 Tbsp balsamic vinegar
3 Tbsp olive oil
Steam carrots and cauliflower together in a basket, 10 minutes. Add peas. Cook 5 minutes more, or until vegetables are tender-crisp. Combine cooked vegetables, celery, and green onion in a medium bowl. Add tuna, vinegar, and oil. Toss, cover, and chill before serving. SERVES 2.
Day 1 Dinner
RED CABBAGE SALAD
1 medium head red cabbage, coarsely chopped
10 radishes, sliced
3 Granny Smith or other tart apples, diced
2 green onions, chopped
1 stalk celery, chopped
¼ cup chopped walnuts
1–2 Tbsp lemon juice
Dash garlic powder
2 Tbsp olive oil
1 Tbsp balsamic vinegar
Mix everything in a bowl and let sit for an hour, stirring once or twice. SERVES 4.
From The Territorial Seed Company Garden Cookbook, edited by Lane Morgan
Day 1 Dinner
SPLIT PEAS AND RICE
2 tsp curry powder
2 onions, finely chopped
1 green bell pepper, finely chopped
4 Tbsp olive oil
2 cups brown rice
6 cups water
1 cup yellow split peas
In a large heavy pot, sauté the curry, onions, and green pepper in 3 tablespoons oil until onions are tender. Stir in the rice and continue to cook 5 minutes or until rice begins to turn white. Add water and bring to a boil. Cook, covered, over low heat 20 minutes. Sauté yellow split peas in remaining oil. Add split peas to the cooking rice and cook 30 minutes more. SERVES 4.
Day 2 Breakfast
EGGLESS COUNTRY SCRAMBLE
1 pound regular tofu, drained and crumbled
2 Tbsp tamari
2 Tbsp olive oil
½ cup chopped onion
2 red potatoes, diced
½ cup sliced fresh mushrooms
½ cup chopped green bell pepper
1 clove garlic, minced
½ tsp thyme
½ tsp caraway seeds
½ tsp red pepper flakes
1 tomato cut in wedges for garnish
In a small bowl, blend tofu with tamari. Set aside. Heat oil in large, nonstick skillet over medium heat. Sauté onion and potatoes about 5 minutes until onion is translucent and potatoes are golden brown. Add mushrooms, green pepper, garlic, and spices and cook 3–5 minutes longer, until peppers and mushrooms are soft. Transfer vegetables to a bowl. Return skillet to low heat and sauté tofu until dry, about 3 minutes. Add vegetables to tofu, scramble well, and cook just until vegetables are heated through. Serve immediately with wedges of tomato. SERVES 4.
From the Delicious! Collection, edited by Sue Frederick
Day 2 Lunch
MANDARIN ALMOND SALAD
Lettuce—whatever type you prefer (red leaf, Bibb, romaine, radicchio) and as much as you want
1 cup (or more) chopped celery
1 Tbsp minced parsley
11 ounces drained mandarin oranges (or fresh ones) or drained juice-packed pineapple
Dressing
½ cup tarragon vinegar or lemon juice
1 tsp tarragon leaves
⅛ tsp fresh ground pepper
1 tsp honey
½ tsp Dijon mustard
½ cup flaxseed oil
½ cup sunflower oil
¼ cup toasted sliced almonds
Places spices and vinegar or lemon juice in a small bowl or blender and mix. Add oil slowly, mixing continuously until dressing is a light creamy color. Refrigerate for 1 hour before serving over salad. Garnish with almonds. DRESSING MAKES ENOUGH FOR 8 TO 12 SALADS AND KEEPS WELL IN THE REFRIGERATOR.
From Guilt-Free Indulgence
Day 2 Dinner
CHICKEN AND BROCCOLI SKILLET
2 whole medium chicken breasts, split, boned, and cut into ₁⁄₂" strips, all visible skin and fat removed.
⅛ tsp black pepper
¼ cup chopped onion
2 Tbsp olive oil
1 package (10 oz) frozen cut broccoli, thawed (or 1 pound fresh), separated into small florets
1 tsp fresh lemon juice
¼ tsp dried thyme
3 medium tomatoes cut into wedges
Season chicken strips with pepper. In medium skillet, cook chicken and onion quickly in the oil until chicken is done. Stir in broccoli, lemon juice, and thyme. Cook, covered, 6 minutes. Add tomato wedges. Cook, covered, 3–4 minutes longer. SERVES 4
Day 3 Breakfast
MUESLI
3 cups puffed rice
1 cup organic brown rice dry cereal
3 cups cornflakes
1 cup roasted soy nuts, peanuts, or almonds
1 cup sunflower seeds
1 cup each of any two of the following: currants or raisins, dried date bits, dried cherries or apples, dried peach or apricot bits
Toss all ingredients together and store in airtight containers.
MAKES 10 CUPS. (THIS RECIPE MAKES A QUICK, TASTY BREAKFAST OR SNACK, AND IT’S GREAT TO TAKE WITH YOU WHEN YOU TRAVEL.)
From The Gluten-Free Gourmet, by Bette Hagman
Day 3 Lunch
QUICK QUINOA CASSEROLE
1 cup quinoa (pronounced keen-wa)
2 medium potatoes, peeled (or scrubbed) and chopped
2 carrots, trimmed and cut into rings
2 onions, chopped
1 cup brown lentils
2 cups vegetable stock or tomato juice
1 tsp chili powder (or to taste)
½ tsp cumin (or to taste)
1½ tsp tamari
Put quinoa in a bowl and cover with water. Swirl bowl and drain in a fine sieve or a colander lined with cheesecloth. Repeat several times, until the water runs clear. Put quinoa and all other ingredients in Dutch oven and bring to a boil. Reduce heat and simmer until carrots are tender, about 30 minutes. Stir several times during cooking, adding more liquid if necessary. SERVES 4.
Day 3 Dinner
RISI E BISI
1¾ cups fat-free chicken broth (or one 14½-oz can)
1 cup long-grain brown rice
8 oz canned no-salt tomatoes in juice
3 cloves garlic, finely chopped
1 cup peas, fresh or frozen
1 tsp Italian seasoning blend
Dash white pepper (optional)
½ cup finely chopped green onion
In a medium saucepan bring broth to a boil over high heat. Add rice, cover, and reduce heat to low. Cook for 50 minutes, or until rice is tender and liquid is absorbed. While rice is cooking, cut up canned tomatoes, reserving ¼ cup juice. Combine tomatoes, ¼ cup juice, garlic, peas, and seasoning in a large skillet. Sauté over medium-high heat 5–7 minutes or until garlic and peas are at desired doneness. When rice is tender, stir into skillet. Heat until rice mixture is hot, approximately 5 minutes. Remove from heat, sprinkle with green onion, and serve. 3 SERVINGS.
From Cooking Without Fat, by George Mateljan
Day 4 Breakfast
BANANA SHAKE
1 frozen banana
⅔ cup vanilla-flavored almond milk
Combine in blender and process until smooth. SERVES 1
Day 4 Breakfast
SPICY CARROT MUFFINS
1 cup white-rice flour
⅓ cup potato starch flour
3 Tbsp tapioca flour
½ cup rice bran
1 tsp cinnamon
¾ tsp baking soda
2 tsp baking powder (nonaluminum)
¼ tsp nutmeg
1 cup shredded carrots
⅔ cup orange juice
⅓ cup raisins
¼ cup vegetable oil
¼ cup brown sugar
Egg replacer to equal 2 eggs
In a large bowl combine flours, bran, cinnamon, baking soda, baking powder, and nutmeg. Mix well. Combine carrots, orange juice, raisins, oil, brown sugar, and egg replacer. Add to dry mixture, mixing until dry ingredients are moistened. Grease 10 medium muffin cups or line them with paper liners. Fill about ⅔ full of batter. Let stand for 5 minutes. Bake in preheated 425-degree oven for 20 minutes. MAKES 10 MUFFINS.
From The Gluten-Free Gourmet
Day 4 Lunch
HEAVENLY QUINOA HASH
1 cup raw quinoa (pronounced keen-wa)
2 cups water
¼ tsp salt-free herb blend
2 cooked potatoes, diced
1 onion, sliced
2 cloves garlic
1 green or red bell pepper, diced
¼ cup minced parsley
1 Tbsp olive oil
Rinse quinoa according to directions given in recipe for Quick Quinoa Casserole (Day 3 Lunch). Bring water to a boil. Stir in quinoa, cover, and simmer 15 minutes until grains become translucent and pop open. Drain immediately. Combine quinoa with remaining ingredients, except oil. Taste and adjust seasonings. Sauté hash in oil until warmed thoroughly and lightly browned. SERVES 6.
Day 4 Dinner
STIR-COOKED CHICKEN AND VEGETABLES
1 whole chicken breast, skin, bones, and all visible fat removed
1 onion, chopped
2 Tbsp olive oil
1 green or red bell pepper (or a combination) cut in strips
2 cups broccoli florets
1 cup Chinese edible pea pods
Tamari sauce
Cut chicken into thin strips, about 2" long and ½" wide. In a wok or large frying pan stir-cook onion in 1 tablespoon oil until it is translucent. Add the other tablespoon oil and the chicken. Quickly cook over medium-high heat until the chicken is thoroughly cooked. Remove chicken from pan and set aside. Quickly brown vegetables, adding pea pods only during final 2 minutes. Add chicken last and serve over rice. Season with tamari sauce. SERVES 2.
Day 5 Breakfast
OVEN-BAKED POTATO PANCAKES
2 large baking potatoes (1½ pounds), peeled
1 tsp oregano
½ tsp chili powder
¼ tsp salt
⅛ tsp pepper
½ small onion, minced
2 Tbsp potato flour
1 Tbsp olive oil
Rice vinegar to taste
Coarsely grate potatoes. Rinse in colander under cold water. Press out as much moisture as possible. Place grated potatoes in medium bowl. Combine seasonings, onion, and flour. Work mixture evenly into potatoes, pressing into 8 flat circles. Preheat oven to 450 degrees. Rub 1½ tsp oil onto cookie sheets. Bake 10 minutes, then press each pancake down with a spatula and bake 2–5 minutes more. Loosen around each pancake with spatula and carefully flip over. Return to oven and bake until crisp (5–6 minutes). Serve immediately, sprinkled with rice vinegar. MAKES 8 PANCAKES.
Day 5 Lunch
TORTILLA CHIPS
12 soft corn tortillas, thawed in bag
Preheat oven to 275 degrees. Cut tortillas into four quarters. Lay pieces in a single layer on two dry baking sheets.
Bake 20–30 minutes until crisp. SERVES 6
To serve soft: After allowing to thaw in bag, remove and wrap in foil or place in covered baking dish. Heat in warm oven for a few minutes. Serve warm. Optional: Before baking, sprinkle tortillas with onion powder, garlic powder, or chili powder.
From The McDougall Plan, by John A. McDougall, MD, and Mary A. McDougall
Day 5 Lunch
LENTIL LUST SOUP
2 large carrots, chopped
1 onion, chopped
2 stalks celery, chopped
7½ cups pure water or vegetable broth
2 cloves garlic, minced
1½ cups lentils (red, green, or combination)
Pinch of thyme
Dash of paprika
2 Tbsp tamari
Salt-free seasoning to taste
Cumin or chili powder to taste (optional)
Coarsely chop carrots, onion, and celery. Add to water or broth along with minced garlic and lentils. (If you use red lentils add them 25 minutes after green lentils, because they need only a short time to cook.) Bring soup to a boil and add thyme, paprika, and tamari. If you prefer a spicy soup add a few pinches at a time of cayenne, chili powder, curry powder, and/or cumin. Reduce heat to medium-low and simmer covered 45 minutes to 1 hour until lentils are soft. For a creamy consistency, puree about half of the soup in a blender and return to soup pot. SERVES 4.
From Guilt-Free Indulgence
Day 5 Dinner
SPICY BLACK BEANS AND TOMATOES
½ onion, chopped
2 cloves garlic, minced
1 tsp olive oil
1 can chopped stewed tomatoes (or 2–3 fresh chopped)
1 small (4-oz) can diced green chilies
1 can black beans, drained (or 1½ cups cooked dry beans)
½ tsp cumin
½ tsp ground red pepper
¼ tsp chili powder
1 Tbsp chopped fresh cilantro (substitute parsley if you can’t find cilantro in the market)
Sauté onion and garlic in olive oil over medium heat until tender. Add tomatoes and green chilies. Reduce heat and cook uncovered 6–8 minutes until thickened. Stir in beans and remaining ingredients. Cover and heat 5 minutes. SERVES 8.
Day 6 Breakfast
OATMEAL
1 cup water or vanilla-flavored almond milk
½ cup natural whole-grain old-fashioned oatmeal
Boil water or milk. Stir in oats. Cook about 5 minutes over medium heat, stirring occasionally.
Day 6 Breakfast
RASPBERRY RICE MILK SMOOTHIE
½ banana
1 handful of frozen raspberries
Few drops of lemon juice
1 cup rice milk
Peel banana and cut into slices. Put the raspberries, banana, and lemon juice into the blender. Mix until you obtain a puree, and then add the rice milk. Mix until the mixture becomes frothy. Serve chilled.
Day 6 Lunch
SANTA FE CORN SALAD
3 cups fresh corn, cooked (or one 17-oz can whole kernel corn, drained)
1 can (10 oz) kidney beans, drained
½ cup sliced celery
1 red bell pepper, chopped
1 green bell pepper, chopped
3 green onions finely chopped (include green tops)
½ cup cilantro, chopped (optional)
1 Tbsp canola oil
¼ cup salsa
½ tsp chili powder
In a large bowl toss all ingredients together. Chill for at least 30 minutes before serving. SERVES 8.
Day 6 Lunch
HUMMUS SPREAD OR DIP
1½ cups dry garbanzo beans (or 2 cans, drained)
¾ cup liquid from garbanzos, or pure water
4 cloves garlic, minced
1 Tbsp tamari
2 tsp cumin
1 tsp coriander
¼ cup fresh lemon juice
¼ cup flax oil
¼ cup tahini (sesame butter)
Sort dry garbanzos, rinse, cover with pure water, and soak overnight. Drain, rinse, and bring to a boil in a pot of pure water. Reduce heat and simmer 2 hours, stirring occasionally and adding more water as needed. When garbanzos are tender (or if using canned beans) drain and place in blender with ¾ cup liquid. Process with garlic, tamari, and spices until smooth, scraping down sides a few times. Add lemon juice, oil, and tahini. Process until thoroughly blended. Refrigerate and use as needed. It will keep well several days. Hummus can be thick or thin, depending on what you want to use it for. It will thicken when it is chilled. MAKES 4 CUPS.
From Guilt-Free Indulgence
Day 6 Lunch
VEGETARIAN CHILI
3 Tbsp olive oil
1 medium onion, coarsely chopped
4 cloves garlic, minced
½ pound mushrooms, chopped
2 cups cauliflower pieces
1 large potato, peeled (or scrubbed) and chopped
1 large green pepper, seeded and chopped
2 large carrots, peeled (or scrubbed) and chopped
3 cups fresh or frozen corn kernels
1 (28-oz) can plum tomatoes, chopped, including juice
1 (15-oz) can pinto or kidney beans including liquid
1 cup tomato juice
1 Tbsp ground cumin
2 Tbsp chili powder
1 tsp paprika
1½ tsp salt-free herbal blend
⅛ tsp cayenne
2 Tbsp tomato paste
3 Tbsp red wine vinegar
Heat olive oil in Dutch oven over medium heat. Add onion and garlic and sauté until onion is translucent, about 5 minutes. Add mushrooms and sauté another 10 minutes. Stir in cauliflower, potato, green pepper, carrots, corn, tomatoes, beans, tomato juice, cumin, chili powder, paprika, salt-free herbs, cayenne, tomato paste, and vinegar. Bring mixture to a boil. Reduce heat to simmer. Cover and cook, stirring occasionally, until vegetables are tender, about 30 minutes. SERVES 6.
From Guilt-Free Indulgence
Day 6 Dinner
SPICY GARBANZO CURRY
2 Tbsp olive oil
1 large onion, chopped
1 large green bell pepper, chopped
4 cloves garlic, minced
3½ cups chicken broth
6 medium thin-skinned potatoes, scrubbed and cut into chunks
2 (15-oz) cans garbanzo beans, drained (or 4 cups cooked garbanzo beans)
1 (6-oz) can tomato paste
1 Tbsp curry powder
1 Tbsp cayenne
3 cups hot cooked rice
Chopped green onion
In Dutch oven over medium heat combine oil, onion, bell pepper, and garlic. Stir occasionally and cook until vegetables are tender, about 7 minutes. Stir in broth, potatoes, garbanzos, tomato paste, curry powder, and cayenne. Cover and simmer until potatoes are tender, 30–40 minutes. Spoon over rice. Top with chopped green onion. Serves 6
Day 7 Breakfast
STRAWBERRY-BANANA SMOOTHIE
1 fresh or frozen ripe banana
4 strawberries
½ cup apple cider
½ cup pure water
Combine in blender or processor until smooth. SERVES 1.
Day 7 Lunch
RICE SUMMER SALAD
½ cup cider vinegar or wine vinegar
¼ tsp dry mustard
1 tsp tarragon, dried (or 1 Tbsp fresh, chopped)
4 cups cooked brown rice
6 green onions, finely chopped
2 stalks celery, chopped
1 large green bell pepper, chopped
1 cup cauliflower
1 cup broccoli
1 large tomato, chopped
1 cup cooked green peas
4–5 Tbsp diced pimiento
¼ cup chopped parsley
1 cucumber, chopped (optional)
Freshly ground pepper to taste
Mix vinegar, mustard, and tarragon. Pour over cooked rice. Mix well. If rice is warm, let cool to room temperature before adding remaining ingredients. When rice is cool, add remaining ingredients. Toss gently. Cover and refrigerate at least 2 hours before serving. SERVES 8.
Day 7 Dinner
ORIENTAL SCALLOPS
12 oz sea scallops
2 Tbsp tamari
1 Tbsp fresh lemon juice
½ tsp ground ginger
¼ tsp dry mustard
8 cherry tomatoes
1 medium green bell pepper, cut into 1" pieces
Thaw scallops, if frozen. Place in shallow glass dish. Combine tamari, lemon juice, ginger, and dry mustard. Pour over scallops. Cover and let stand at room temperature for 1 hour. Drain, reserving marinade. On four skewers, alternate scallops, tomatoes, and green pepper. Place on rack of broiler. Broil 5" from heat, 7–8 minutes per side, basting with marinade. SERVES 2.