DOCSLIB.ORG

MEAL PLAN Week of Vegan Bowls

Total Page：16

File Type：pdf, Size：1020Kb

Download full-text PDF Read full-text
MEAL PLAN Week of Vegan Bowls WEEK OF VEGAN BOWLS A 7-DAY MEAL PLAN Week of Vegan Bowls by NUTRICIOUSLY © nutriciously.com, All rights reserved worldwide. No parts of this book may be used or reproduced without written permission. Any questions or feedback can be sent to [email protected] This book is for informational purposes only. It is not intended to serve as a substitute for professional medical advice. The authors specifically disclaim any and all liability arising directly or indirectly from the use of any information contained in this book. Please consult a healthcare professional regarding your specific medical situation. Table of Contents Introduction Meal Plan Overview 28 About and Philosophy 5 Sunday Meal Prep 29 Why Eat This Way 7 Day 1: Bibimbap Bowl 34 What to Know First 10 Day 2: Mediterranean Bowl 37 The Basics Day 3: Green Bowl 40 Taking Inventory 15 Day 4: Pesto Noodle Bowl 43 Nutrition + Staple Foods 16 Day 5: Winter Buddha Bowl 46 Building a Vegan Meal 19 Day 6: Asian Noodle Bowl 49 Meal Planning + Prepping 20 Day 7: Powerhouse Bowl 52 Smart Food Swaps 22 Take the Next Step 55 Take Action Let's get Started 25 Shopping List 27 How to IN TR O D U C make change T I O 01 N Happen With a few basics, which we will teach you on the follow- ing pages, you will be able to create an endless amount of About and Philosophy flavorful vegan bowls adjustable to your taste preferences, H staple foods, and seasonal produce at the store. Going plant-based can seem really daunting — at least that’s how we felt almost a decade ago. If you’d like to know a few things about the people who cre- ated this guide as well as the website nutriciously.com: It took us a fair amount of time and research to figure out the basics of plant-based eating, fueling our bodies optimal- We’re Alena and Lars, a young married couple from Germany ly, and making everyday cooking a piece of cake (metaphor- who are health and nutrition nerds, advocates for animal ically speaking, of course). rights, foodies, ecologists, and passionate entrepreneurs trying to create actionable, helpful, and beautiful resources With this guide, we want to help you bring more plants for the world. to your plate and offer a way to look at vegan meals not ABOUT + PHILOSOPHY as a substitute for animal-based dishes but as a colorful, We both came to this way of eating and living after experi- well-rounded plate of delicious goodness. encing a range of different health issues, which we mostly reversed by diet and lifestyle changes… and which now drive Because healthy plant-strong eating can be really quite sim- us to help other people change their lives for the better. ple — it isn’t rocket science. 5 Every step you take towards eating a whole foods plant- based diet will be an improvement for your health, other sentient beings, and our planet as a whole. You can inspire your friends and family to make better choices and avoid chronic disease, discover totally new foods, and just be a lot more content overall. Let’s dive right into some reasons for following a plant-based diet and what you need to do to get started because by now you’re probably pretty curious! ABOUT + PHILOSOPHY K l The trend of eating more plant-based or becoming vegan has become more and more popular throughout the media. Why lEat This Way And for good reasons! Let us give you just a few. 03. Decrease animal suffering 01. Preventing common chronic diseases Every year, 56 billion land animals are killed for food Vegans are less likely to develop heart disease, cancer, alone. A vegan can save more than 100 animals per diabetes, or high blood pressure than meat-eaters, year by staying away from meat, dairy, eggs, and hon- according to the Academy of Nutrition and Dietetics. ey. Choosing organic or free range isn’t enough be- A whole foods plant-based diet has been shown to re- cause every animal is exploited and killed in the end. verse heart disease, type 2 diabetes, and offers protec- tion against some types of cancer. WHY EAT THIS WAY 04. Get + stay lean effortlessly Fruits, vegetables, whole grains, and legumes all help 02. Meeting nutritional requirements Easily you lose additional pounds without even trying. Vegans Plant-based foods, especially if they are only minimally are the only diet group with an average healthy BMI processed, have a very high nutrient density and offer and whole food plant-based diets have been shown to a ton of fiber, plant protein, minerals, and vitamins as be the most effective in controlling weight while not well as antioxidants. More on that later. limiting energy intake or mandating regular exercise. 7 05. Help Out The Environment 07. Save Some Money Plant-based foods require a lot fewer resources com- Staying away from processed foods and animal foods pared to animal products. To produce 1 kg of beef, is the cheapest way to eat. Our grocery bill was almost 15,414 liters of water are needed — not to mention the cut in half when we switched to a plant-based diet and immense land use (livestock covers 45% of the earth’s bought what was in season. total land), CO2 emissions (more than all the trans- portation sector combined), deforestation, and water pollution through animal manure. 08. Try Amazing New Dishes Have you ever had a Buddha bowl? How about a de- licious quinoa salad or black bean burger? There are 06. Stop World Hunger over 20,000 species of edible plants in the world, of 50% of grains worldwide are being eaten by animals which somewhere between 150 and 200 have been WHY EAT THIS WAY in the industries… while 82% of children living next domesticated and farmed. You probably haven’t tried to livestock are starving. The meat that's produced in even half of them yet! Looking out for delicious new these areas is then being shipped to the 1st world in recipes broadens your horizons, your taste buds, and order for us to eat — while all the grain grown in the lets you discover delicious dishes you wouldn’t have US alone to feed livestock could feed an additional thought of before beginning your plant-based journey. 800 million people. 8 09. Better Mood + Digestion 10. Perfect Exercise Fuel With all of these nutrients flowing through your body, Not only does a plant-based diet offer more than it’s hard to be bummed out and lethargic. Studies have enough protein and other essential nutrients, improving found several mood scores to be improved after just 2 your digestion can give you access to lots more energy weeks of eating a plant-based diet. Healthful carbo- — and so does eating a diet rich in complex carbs. The hydrate- and fiber-rich foods help regulate serotonin high micronutrient levels and stores in your body will levels in the brain and improve your gut flora (good speed up your recovery time and you’ll be able to build bacteria love fiber!) and bowel movements. lean muscle mass. Sources and more information here: WHY EAT THIS WAY ⟶ Why Go Vegan 9 WhatH to Know First Take it Easy It’s okay to take things one step at a time instead of going all-in. Tackle the areas that are easiest for you personally first and don’t start with the toughest ones. Buy Smart WHAT TO KNOW FIRST Stock your kitchen with foods you actually want to eat so you always have them on hand when hunger strikes. Don’t buy what you don’t really want to eat (think chocolates or chips) because you will once they are around. 10 Foods to Skip Simple Food Swaps On a plant-based diet, we avoid all meat, dairy, eggs, You can easily veganize most, if not all, of your favorite rec- fish, and honey. This also means butter, cream, ice cream, ipes by making some smart food swaps (find them below). cheese, and more. But don’t worry — all of these foods are Alternatively, just search for your recipe with the word usually available in a vegan version. “vegan” before or after it on the internet. Label Reading Protein is Easy Peas-y Develop the habit of reading product labels to identify Getting too little protein is almost impossible on a pretty sneaky animal-based ingredients. Look out for words like standard plant-based diet. Apart from adding some le- lactose, whey, casein, gelatine, or lard. For extra health gumes to your daily meals and meeting your calorie needs, points, make sure the added sugar, oil, and salt is low. there’s nothing you need to focus on — not even buying protein powder. If vegan athletes can thrive, so can you. WHAT TO KNOW FIRST Take Your B12 Eat More Food Every diet comes with some shortcomings, and even though leaving animals off the table drastically decreases your Plant-based foods generally have fewer calories per bite chance of getting a chronic disease, you do need to take a compared to animal-based foods. Make sure you get B12 supplement. In fact, every person over 50, regardless of enough energy each day by increasing your portion sizes. their diet, should follow this advice. 11 Soy Myths Ethnic Cuisines Traditional soy products aren’t harmful to you (except in Eating out at Italian, Mexican, and Asian restaurants is es- some rare medical cases) and are associated with longevity pecially easy since these cuisines already offer almost-veg- as well as lower cancer rates.
Load more

Recommended publications
  • Barley Buddha Bowl
    PREPARATION: 15 MINUTES | COOKING: 30 MINUTES | SERVINGS: 4 barley buddha bowl INGREDIENTS 1 head broccoli (1/2 lb), cut into florets 4 cups baby arugula 1 tablespoon olive oil 1/4 cup carrots, grated 8 eggs, medium 1/4 cup olive oil 2/3 cup barley, uncoooked 1/4 cup lemon juice PREPARATION 1 Preheat oven to 400°F. To prepare 4 To assemble each Buddha bowl, roasted broccoli, toss broccoli layer the following ingredients: florets with olive oil. Place on a ¼ of the cooked barley baking tray. Roast for 20 minutes. 1 cup arugula Set aside. ¼ of the roasted broccoli 2 To prepare hardboiled eggs, cover 2 hardboiled eggs, cut in half eggs with cold water in a saucepan and bring to a boil. Cover with 1 tablespoon grated carrots lid. Remove from heat. Let eggs 5 Drizzle each salad with 1 tablespoon stand in water for 10–12 minutes. of olive oil and 1 tablespoon of Rinse eggs under cold water. lemon juice. Serve immediately. Remove from shell and slice in half. As an alternative, if you prefer a Refrigerate. vinaigrette with your Buddha bowl, 3 Cook the barley according to mix olive oil, lemon juice, sumac* instructions on the package. Drain and honey to taste and add to the and let stand to cool. vegetables and eggs. Note: A Buddha bowl should consist of a grain, an assortment of raw or cooked vegetables, a protein and a dressing. It is an excellent way to use up leftovers. * Middle Eastern spice which gives a tangy flavor and red color to a dressing.
    [Show full text]
  • ‌Part I ‌Foundations of the Triple Gem: Buddha/S, Dharma/S, And
    2 A Oneworld Book First published by Oneworld Publications, 2015 This eBook edition published 2015 Copyright © John S. Strong 2015 The moral right of John S. Strong to be identified as the Author of this work has been asserted by him in accordance with the Copyright, Designs, and Patents Act 1988 All rights reserved Copyright under Berne Convention A CIP record for this title is available from the British Library ISBN 978-1-78074-505-3 ISBN 978-1-78074-506-0 (eBook) Typesetting and eBook by Tetragon, London Oneworld Publications 10 Bloomsbury Street London WC1B 3SR England ‌ 3 Contents List of Tables List of Figures Preface Schemes and Themes Technicalities Note on abbreviations Chapter 1 Introduction: Lumbinī, a Buddhist World Exposition 1.1 Theravāda and Mahāyāna 1.2 Lumbinī’s Eastern Monastic Zone: South and Southeast Asian Traditions 1.2.1 The Mahā Bodhi Society 1.2.2 The Sri Lanka Monastery 1.2.3 The Gautamī Center for Nuns 1.2.4 Myanmar (Burma) 1.2.5 Meditation Centers 1.3 Lumbinī’s Western Monastic Zone: East Asian Traditions 1.3.1 China 1.3.2 Korea 1.3.3 Japan 1.3.4 Vietnam 4 1.4 Lumbinī’s Western Monastic Zone: Tibetan Vajrayāna Traditions 1.4.1 The Great Lotus Stūpa 1.4.2 The Lumbinī Udyana Mahachaitya Part I: Foundations of the Triple Gem: Buddha/s, Dharma/s, and Saṃgha/s Chapter 2 Śākyamuni, Lives and Legends 2.1 The Historical Buddha 2.2 The Buddha’s World 2.3 The Buddha of Story 2.4 Past Buddhas and the Biographical Blueprint 2.5 The Start of Śākyamuni’s Career 2.6 Previous Lives (Jātakas) 2.6.1 The Donkey in the Lion’s Skin
    [Show full text]
  • Trafalgar Square Publishing Spring 2016 Don’T Miss Contents
    Trafalgar Square Publishing Spring 2016 Don’t Miss Contents Animals/Pets .....................................................................120, 122–124, 134–135 28 Planting Design Architecture .................................................................................... 4–7, 173–174 for Dry Gardens Art .......................................................8–9, 10, 12, 18, 25–26 132, 153, 278, 288 Autobiography/Biography ..............37–38, 41, 105–106, 108–113, 124, 162–169, 179–181, 183, 186, 191, 198, 214, 216, 218, 253, 258–259, 261, 263–264, 267, 289, 304 Body, Mind, Spirit ....................................................................................... 33–34 Business ................................................................................................... 254–256 Classics ....................................................................................43–45, 47–48, 292 Cooking ......................................................1, 11, 14–15, 222–227, 229–230–248 Crafts & Hobbies .............................................................................21–24, 26–27 85 The Looking Design ......................................................................................................... 19–20 Glass House Erotica .................................................................................................... 102–103 Essays .............................................................................................................. 292 Fiction ...............................................42,
    [Show full text]
  • {TEXTBOOK} Great Bowls of Food: Grain Bowls, Buddha Bowls, Broth
    GREAT BOWLS OF FOOD: GRAIN BOWLS, BUDDHA BOWLS, BROTH BOWLS, AND MORE PDF, EPUB, EBOOK Robin Asbell | 208 pages | 17 Jun 2016 | WW Norton & Co | 9781581573381 | English | Woodstock, United States Great Bowls of Food: Grain Bowls, Buddha Bowls, Broth Bowls, and More PDF Book Clean Eating Bowls Book Review:. Eat your way to health with a packed, wholesome, customizable paleo bowl. You start with a base of whole grains, rice, noodles, or legumes. Where to start? In the s, with the country gripped by the Great Depression and millions of Americans struggling to get by, FDR created the Federal Writers' Project under the New Deal as a make-work program for artists and authors. Add to Wishlist. More Details Vegan Bowls Book Review:. Regional maps and festival directories by month and region help plan weekend getaways or spontaneous day trips. I guess its a "thing. This handy book features 27 internationally-inspired recipes, with an additional 30 more for rice, pickles, salads, toasts, pestos and dressings to round out each meal-in-a-bowl. Paleo Power Bowls. Whole Foods? Friend Reviews. In this hip new cookbook, renowned cookbook writer Robin Asbell shares 75 of her favorite bowl food recipes, as well as a handy chart that helps readers to mix and match ingredients at a glance to create the perfect bowl. Hands-off, all-in-one-pot meals for the electric pressure cookerForget to take the chicken out of the freezer? Welcome back. Paleo Power Bowls also features one-pot, slow cooker, and thirty-minute meals—including sides, condiments, and desserts—that can be assembled any night of the week.
    [Show full text]
  • Juice Flights Power Shots Long Juices Coffee Not
    A S E A S L E K P U S DAILY SPECIALS P L E A S S U E A S K ALL DAY FOOD Porridge (V, Vg) 5.00 Mushrooms On Toast (V) 8.50 Roast Halloumi (V) 8.00 Soaked Oats served with Seasonal Trio of Shitake, Button and Field Marinated Halloumi with Fresh Berries. Topped with Toasted Mushrooms in a Cream, Parmesan and Pomegranate Salad and Yogurt Dressing. Almonds and Nut Crunch. Spinach Sauce served on Sourdough. Caesar Salad (V) 7. 50 CHOICE OF MILK VEGAN OPTION AVAILABLE Baby Gem and Romaine Lettuce, Oat, Soya, Almond, Whole, Skimmed. (N) Eggs & Guac on Toast (V) 8.50 Parmesan, Sourdough Croutons, ADD ONS 50P EACH Guacamole and Poached Eggs Classic Tijuana Caesar Dressing. Sweet Dukkha, Chia Seeds. served on Toasted Sourdough. Latino Buddha Bowl (Vg) 8.50 Waffles (N) 8.50 Pablo’s Burger 12.00 Quinoa, Pomegranate, Sweet Black Homemade Waffles, Candied Bacon, Hannan’s 6oz Short Horn Beef Burger, Bean Salad, Cucumber, Avocado, Mascarpone, Canadian Maple Lettuce, Chipotle, Sweet Pebre on a Pico de Gallo, Mixed Leaves Syrup and Roast Nut Crunch. Toasted Brioche Bun. Served with and Pickled Red Cabbage. Baked Fry 9.50 Oven Baked Chips or Salad. Back Bacon, Sausage Patty, Poached Braised Short Rib Taco 14.00 Egg, Potato Bread, Soda Bread, Soft Shell Taco, Braised Short Rib Beef, Chorizo and Black Pudding Crumb. Guacamole, Pico de Gallo, Pickled Served with an Ulster Salsa. Cabbage, Spring Onion and Lime. Veggie Fry (V) 8.95 Chicken Sandwich 9.50 Potato Bread, Soda Bread, Mushroom Pan Fried Chicken, Lemon Coriander Medley, Spinach, Avocado, Roasted and Smoked Merquén with Avocado, ADD ONS 2.50 EACH Tomato, Halloumi, Poached Eggs Salad and Sweet Pebre on a Ciabatta.
    [Show full text]
  • Download Spring 2020
    TABLE OF CONTENTS RIZZOLI 50 Lessons to Learn from Frank Lloyd Wright . .17 Rashid Al Khalifa: Full Circle . .45 Alicia Rountree: Fresh Island Style . .25 Rika’s Japanese Home Cooking . .22 The Appalachian Trail . .54 Rooms of Splendor . .18 At Home in the English Countryside: Schumann’s Whisk(e)y Lexicon . .26 Designers and Their Dogs . .2 Scott Mitchell Houses . .10 Automobili Lamborghini . .51 Sicily . .56 The Best Things to Do in Los Angeles: Revised Edition . .52 Skylines of New York . .54 The Candy Book of Transversal Creativity . .34 Taking Time . .44 Christian Louboutin: Exhibition . .27 Voyages Intérieurs . .16 Classicism at Home . .19 Watches International Vol. XXI . .50 Climbing Bare . .41 Wayne Thiebaud Mountains . .42 The Cobrasnake: All Yesterday’s Parties . .35 We Protest . .33 Dan Colen . .46 Wine Country Living . .11 de Gournay: Art on the Walls . .5 The Women’s Heritage Sourcebook . .21 Decorate Happy . .4 You’re Invited . .20 Design Fix . .8 Zeng Fanzhi: Untitled . .43 Designing History . .3 Diana Vreeland: Bon Mots . .28 RIZZOLI ELECTA Dior Joaillerie . .29 Alice Trumbull Mason . .73 Elan: The Interior Design on Kate Hume . .15 Alma Allen . .72 Eva Hesse and Hannah Wilke . .42 At First Light . .66 Eyes Over the World . .37 BATA Shoe Museum . .65 Federico Fellini . .38 Bosco Sodi . .70 From the Archive: RIMOWA . .49 City/Game . .63 Futura . .36 David Wiseman . .62 Garden Design Master Class . .6 A Garden for All Seasons . .77 Gathering . .24 I Was a Teenage Banshee . .75 Hamilton: Portraits of a Revolution . .31 Laurent Grasso . .74 The Heart of Cooking . .50 Lens on American Art .
    [Show full text]
  • Buddha Bowl with Quorn
    Inspire your menus EXPLORE THE LATEST trends using Quorn. Towards the end of last year, we embarked on an indulgent food tour through London on the lookout for the hottest new trends in food. We explored an endlessly versatile range of chicken dishes; the newest, most popular cuisines and flavours across the market; the boldest innovations occurring in the brunch hour; the wide range of indulgent sandwiches available, and, of course, all that’s happening in the rapidly growing world of plant-based dining. We were inspired by what we witnessed (and tasted!) and since then we’ve been hard at work in the kitchen whipping up our own recipes to reflect these amazing trends. Take a look, but don’t read on with an empty stomach… INTERACTIVE DOCUMENT This docuemnt is interactive and can be navigated via buttons higlighted with this icon. just click or tap and be taken to the desired page 02: INTRODUCTION DELICIOUS CHICKEN 1. dishes with Quorn. First up is chicken, undoubtedly one of the most versatile dishes in the Quorn kitchen. We’ve taken inspiration from around the world and brought it all together in these innovative new dishes. 03: CHICKEN QUORN STACKED 1. southern fried bites. Crispy Quorn Vegan Southern Fried Chicken Bites with a sumac dip loaded with Greek yogurt, lemon juice, garlic and olive oil. If you want something hotter, try an explosive firecracker mayo dip. 04: CHICKEN QUORN KOREAN 1. open kebab. Pillowy flatbread topped with beetroot chutney, Quorn Vegan Fillet (marinated in Korean sauce), pickled red onions and micro coriander, sprinkled with nigella seeds and crispy fried onions and topped with spicy chipotle mayo.
    [Show full text]
  • The Plant Paradox Quick and Easy
    The Plant Paradox Quick and Easy The 30-Day Plan to Lose Weight, Feel Great, and Live Lectin- Free Steven R. Gundry This book contains advice and information relating to health care. It should be used to supplement rather than replace the advice of your doctor or another trained health professional. If you know or suspect you have a health problem, it is recommended that you seek your physician’s advice before embarking on any medical program or treatment. All efforts have been made to assure the accuracy of the information contained in this book as of the date of publication. This publisher and the author disclaim liability for any medical outcomes that may occur as a result of applying the methods suggested in this book. the plant paradox quick and easy. Copyright © 2019 by Steven R. Gundry. All rights reserved. Printed in the United States of America. No part of this book may be used or reproduced in any manner whatsoever without written permission except in the case of brief quotations embodied in critical articles and reviews. For information, address HarperCollins Publishers, 195 Broadway, New York, NY 10007. HarperCollins books may be purchased for educational, business, or sales promotional use. For information, please email the Special Markets Department at [email protected]. first edition Library of Congress Cataloging- in- Publication Data has been applied for. ISBN 978-0-06-291199-5 (pbk.) 19 20 21 22 23 lsc 10 9 8 7 6 5 4 3 2 1 1 2 Once our bodies are able to finally get off the roller coaster of exposure to a damaging diet and deadly disruptors, it is amazing how beautifully they can heal themselves.
    [Show full text]
  • Plant-Based Menus
    PLANT-BASED MENUS Plant-Forward Trends for Food and Beverages INTRODUCTION Plant-Forward Is the New Opportunity Today’s flexitarian consumers are eating less meat, and they’re looking to healthful and delicious options featuring produce, grains, and plant proteins. Plant-forward. Veggie-centric. Flexitarian. While the 59% of consumers name of this trend may still be a work in progress, there’s no doubt that many Americans are choosing eat meatless meals at least to eat less meat. According to Datassential, in fact, once a week. 22% of consumers limit their meat and/or poultry consumption, for a variety of different reasons, including health, variety, and sustainability This important shift in consumer dietary patterns (plant-based diets are also low carbon footprint). is creating new opportunities for operators in all segments of foodservice and retail. But as THE FLEXITARIAN DIET Datassential points out, while many consumers These consumers are not vegetarians or vegans, aspire to reduce their meat intake, people aren’t however. To varying degrees, meat is still part of their ready to give it up completely—it’s more about a flexitarian diets, but they are consuming more fruits, semi-vegetarian lifestyle that emphasizes reduction vegetables, and grains, as well as legumes, nuts, over abstinence. For this reason, meatless and seeds, and other plant sources of protein. meat-reduced offerings must be craveable enough to compete with traditional meat-centric dishes; otherwise, those genetic and cultural predispositions Compared to a year ago, may be too much to overcome. 16% of consumers are eating The challenge, then, is to offer a variety of more vegetarian/vegan craveable, delicious, and healthy plant-forward foods that appeal to committed omnivores as menu items, and 41% are well as those guests who are seeking to reduce eating more vegetables.
    [Show full text]
  • Snacks GREENS DESSERTS Mains from the Grill Sandwiches Specialty Pies 12”
    TAKE OUT and DELIVERY MENU Snacks From the Grill specialty pies 12” / 16” served with fries, fresh chips or slaw vegan cheese +3 | 14” gluten free crust +5 Truffle Fries (v|gf). 7.95 brussels or house greens+2 | truffle fries+2 | avocado+2 house-cut fries, truffle oil, italian herbs, parmesan bacon+2 | candied bacon+3| jalapeños+1 | cup of soup+2 new Yorker . 16 / 23 gluten free bun +2.5 red sauce, mozzarella, sausage, Blistered brussels (v|gf) . 7.95 fennel, tomatoes, basil, ricotta cilantro vinaigrette, parmesan. add candied bacon +2 Classic Cheeseburger*. 12.5 american cheese, pickles, onions the real dill . 16 / 23 Cauliflower HUMMUS (ve|gf) . 9.95 white sauce, bacon, thin sliced dill pickles, mozzarella, dill served with naan and vegetables public house burger* . 13.95 candied bacon, cheddar, pickled veg, rosemary aioli forest (v) . 17 / 25 Roasted Beets (ve|gf) . 7.95 * garlic & olive oil, mozzarella, pecorino, walnuts, honey, goat cheese, balsamic Swiss train . 13.5 rosemary, sautéed mushrooms, thyme, swiss, sautéed mushrooms, onion straws, garlic aioli garlic, parmesan, melted leeks Garden tacos (ve|gf) . 12.95 three soft corn tortillas, sweet potato, black beans, corn, Wash park* . 13.95 rocket. 16 / 24 slaw, avocados, cilantro. add chicken+3 | shrimp+3 provolone, avocado, sun-dried tomatoes, arugula, white sauce, mozzarella, arugula, prosciutto, balsamic candied bacon bites . 8.95 rosemary aioli drizzle. add fresh figs +2 three egg rolls stuffed with house-made candied bacon, the med (v) . 17 / 24 roasted jalapeños & cream cheese, cherry pepper aioli red sauce, mozzarella, artichokes, roasted red pepper, Sandwiches kalamata olives, red onion Wings (gf).
    [Show full text]
  • Hormone Balancing Meal Plan Vegan
    Hormone Balancing Meal Plan ­ Vegan Week 2 Sunday Monday Tuesday Wednesday Thursday Friday Saturday Breakfast Cleanse Shake Cleanse Shake Cleanse Shake Cleanse Shake or Cleanse Shake Cleanse Shake Cleanse Shake or breakfast or breakfast or breakfast breakfast option or breakfast or breakfast or breakfast option - see option - see option - see - see Cleanse option - see option - see option - see Cleanse Week Cleanse Week Cleanse Week Week Recipes Cleanse Week Cleanse Week Cleanse Week Recipes Recipes Recipes Recipes Recipes Recipes Lunch Creamed Quinoa Sweet Potato Creamed Italian Mixed Cannellini Quinoa Paella Vegetable Soup Tabouli Chickpea Vegetable Soup Vegetable Soup Bean Salad Buddha Bowl Brown Rice Steamed Brown Rice Pilaf Italian Mixed Pilaf w/ Steamed w/ Butternut Asparagus Brown Rice Vegetable Butternut Asparagus Squash and Pilaf w/ Soup Squash and Brussel sprouts Butternut Brussel sprouts Squash and Brussel sprouts Dinner Sweet Potato Quick Spinach Cannellini Quinoa Tabouli Quinoa Paella Veggie Veggie Chickpea Saute Bean Salad Chickpea Chickpea Buddha Bowl Brown Rice Curry Curry Baked Lemon Pilaf w/ Italian Mixed Steamed Garlic Broccolini Butternut Vegetable Veggie Salad Squash and Soup Brussel sprouts Copyright ©2017 | Insulite Health, Inc. | www.pcos.com Hormone Balancing Shopping List ­ Vegan Cleanse Week 2 Enjoy Fresh (where possible), organic, locally grown foods (try your local farmer’s market). Produce ❏ sweet paprika ❏ bay leaves ❏ 5 large carrots ❏ oregano ❏ 1 russet potato ❏ basil ❏ celery ❏ marjoram ❏ 2 leeks ❏ cumin ❏ 3 zucchini ❏ chili powder ❏ 1 butternut squash - small ❏ turmeric ❏ 1 bunch baby spinach ❏ quinoa ❏ 1 lb. butternut squash peeled and cubed ❏ brown rice ❏ 10 oz. shaved brussel sprouts ❏ 1 carton vegetable broth ❏ fresh rosemary ❏ tomato paste - organic ❏ 1 yellow onion ❏ cannellini beans ❏ ¼ lb.
    [Show full text]
  • How to Make a Buddha Bowl
    How to Make a Buddha Bowl By Mary Margaret Chappell January 15 2020 Here’s everything you need to know to prepare and enjoy a Buddha bowl. First off…just what is a Buddha bowl? Buddha bowl is a catchy name for a simple concept: a one-dish meal that’s made by piling a healthy combination of whole grains, vegetables, legumes, and a luscious sauce in a large, single-serving bowl. Where did it get its name? Ever since Buddha bowls began popping up on restaurant menus and food blogs, there has been a lot of speculation about how the term came about. One oft-quoted article on Epicurious tied the name to how the Buddha would carry a bowl with him and fill it with food that was given to him given by people he met on his travels. Other sources point to how the mounded top of the filled bowl looks like a Buddha statue’s belly. The truth is, “bowl cuisine” as we know it has been around for decades and Buddha bowl-type meals with it. They’ve just been called different names—such as “grain bowls,” “hippie bowls,” “macro bowls,” and “nourish bowls.” Is there a specific recipe? Just as there’s no one name for one-bowl meals, there’s no one recipe either. They can be eaten hot or cold, made ahead or assembled at the last minute, prepared according to a recipe or thrown together with whatever’s on hand. The main thing is that the bowl should have a balanced mix of ingredients that look good, taste good, and are good for you.
    [Show full text]