Corn is a wonderful ingredient! There are so many different ways to eat it – from corn tortillas to popcorn, and it plays a double-role in your Daily Dozen, since it can be counted under either whole grains or other vegetables. I haven’t had cornmeal mush since I was a kid, and I suddenly had a craving for it, so that’s what I’m having for breakfast (minus the butter, of course).
- 1/4 c. cornmeal
- 1/2 c. hazelnut milk (+ 1/4 c. water if you like a wetter mush)
- 1/2 c. blueberries
- 1 T maple syrup (optional)
- 1 nectarine (or fruit of choice)
To make cornmeal mush:
- Add the liquid and the cornmeal to a small pot, and simmer on a low-med heat for ~7 minutes
- Add blueberries & heat through
- Stir in maple syrup, if using
The additional fruit can either be cut up and added to the mush or, as I did, simply eaten on the side. I was thinking some chopped dates might be a very tasty addition to the mush! Perhaps I’ll do that instead of the nectarine next time.
Checklist items: berries, 1 other fruits, 1 whole grains (3 out of 18 servings)
It’s early, but breakfast was pretty small this morning, so I’m having a light mid-morning snack.
- 1 c. melon pieces
I found an interesting melon at the grocery store. There are so many types I’ve never tried. This one is a Santa Claus Melon, and it’s excellent…a perfect, light snack.
Checklist items: 1 other fruits (1 out of 18 servings)
I’m in the mood for rice and lentils. I plan to switch soon to non-white varieties of rice (here‘s why), but for the moment, I only have Basmati, heretofore my favorite. I’ve never had black or purple rice, and I can’t wait to try! But, for now, the lentils are the stars of the show. I’m using a mix of red & beluga lentils today.
- 1/2 c. lentils, pre-cooked
- 1/2 c. rice, pre-cooked
- 1/2 c. beet greens, pre-cooked
- 1/4 c. celery
- 1/4 c. red bell pepper
- 2 T lime juice
- 1 T garam masala
- 1 T tomato paste
- 1 T flaxseed, ground
- 1/4 c. arugula
- 2 corn tortillas
I often have some cooked rice and either beans, peas, or lentils in the fridge. This makes it super easy to throw together a nutritious meal! Also, I grow beets in my garden and, when I harvest them, I cook the greens in boiling water for 1 minute, then freeze them, so I’ve got greens from my own garden throughout the year. Here’s how I put lunch together:
- Saute celery & bell pepper with garam masala, tomato paste, and water
- Add beet greens, rice & lentils and cook just until warm
- Turn off heat, and add lime juice.
- Put 1 c. of mixture on each corn tortilla
- Sprinkle flaxseed on top, along with arugula
- Wrap & eat!
Checklist items: 1 beans, 1/2 cruciferous, 1 greens, 1 other vegetables, flaxseed, spices, 3 whole grains (8 1/2 out of 18 servings)
I love salad. Especially this time of year, when we’ve got lettuce, arugula, radishes, beets, peas & various herbs coming out our ears. Well, technically, out of our garden. I’m always excited for when the nasturtiums start to bloom. They add both color and spice to salads. The flowers are edible, and the leaves have a robust peppery flavor.
- 1 c. peas
- 1/4 c. broccoli
- 1 c. red leaf lettuce & nasturtium leaves, mixed
- 1/4 c. cucumber
- 1/4 c. red bell pepper
- 1/4 c. red radish sprouts
- 1/4 c. corn
- 1/4 c. dry-roasted sunflower seeds
- Chef AJ’s House Dressing
- Nasturtium flowers
The only instruction worth adding here is to put the flowers on the salad after the salad has been served. Even if you’re just making it for yourself, it’s worthwhile to take a moment to enjoy the fact that you have a gorgeous bowl of food in front of you.
Checklist items: 2 beans, 1/2 cruciferous, 1 greens, 2 other vegetables, nuts (6 1/2 out of 18 servings)
I’m not sure you can really call this a dessert, but after dinner I went out to the garden, picked a handful of raspberries, and ate them, along with an apricot from the store.
- 1 c. red raspberries
- 1 apricot
Checklist items: berries, 1 other fruits (2 out of 18 servings)
Taking account of the day:
20 servings in total.
We got at least the minimum recommended servings of everything.
In addition, we had one extra serving each of berries, other vegetables, and whole grains (depending on how you want to count the corn).