Coco Beans, Kiwi & Mushrooms

Breakfast_textI love kiwifruit. Some people eat the skin, but I just can’t get myself to do that. I’m sure I’m missing out on some extra fiber & vitamins, but I’m okay with that for now.

  • kiwi-fruit-580332_6402 kiwifruit
  • 1 banana
  • 1 peach
  • 1/2 c. cherries
  • 1/4 c. nuts of choice

Instructions:

  1. cut each fruit into bite-sized pieces
  2. mix together (or eat nuts separately)
  3. nom nom

Checklist items: berries, 3 other fruits, nuts (5 out of 18 servings)


lunch_textOnce upon a time, the idea of a bean salad would have really turned me off. Now it’s something I love! I recently discovered the small white Coco bean, popularly used in the French dish cassoulet.

  • wp-1467617963864.jpg1 1/2 c. pre-cooked beans of choice (I used a 6-bean mix including cannellini, coco, kidney, adzuki, garbanzo & green beans)
  • 1 c. kale, chopped
  • 1/4 c. parsley, chopped
  • 1/4 c. onion, diced
  • salt & pepper, to taste
  • 3 T. lemon juice
  • 1/2 T apple cider vinegar
  • 1/2 T Dijon mustard
  • 1/2 T maple syrup

Instructions:

  1. Blanch green beans in boiling water for 3 minutes
  2. Drain and rinse other beans
  3. Mix everything together and let stand in refrigerator for at least half an hour before eating. It’s probably best to make a batch ahead of time.

Checklist items: 3 beans, 1 greens, 1/2 other vegetables, spices (5 1/2 out of 18 servings)


dinner_textIt’s pizza night!! Definitely one of my favorites. If you’d told me one year ago that the best pizza ever was cheese-less, I would have called you crazy. I’ve tried different variations of this recipe, but I always come back to the original because it’s perfect how it is, and any changes I’ve tried to make have left me ever-so-slightly less happy with it. At first you might think I’ve made a typo on the amount of mushrooms but, I assure you, I did not.

Note: unlike most of my recipes, this is for two people. Or you can eat the other half cold the next day; it’s just as good! The checklist items below are per person, or for 1/2 the pizza.

  • wp-1467614411446.jpg250 g. mushrooms, sliced thin (I use white mushrooms the size of my palm, which don’t fit well into a measuring cup even after I’ve sliced them, but the internet machine says this amount is 2 c.)
  • 100 g. (1 c.) red onion, sliced thin
  • 62 g. (generous half-cup) red or yellow bell pepper, sliced thin
  • 62 g. (generous half-cup) sun-dried tomatoes, drained and diced
  • 2/3 c. olive marinara
  • 2 T ground flaxseed
  • oregano, to taste
  • cayenne pepper, to taste (optional)
  • pizza dough- you can buy ready-made or make your own. We make our own using 250 g whole wheat flour
  • garlic powder, to taste (optional)
  • 3 c. arugula

Instructions:

  1. The key to a properly-cooked pizza is to slice your vegetables as thin as you can. That goes for the mushrooms, bell pepper, and onion. The sun-dried tomato you can just cut into small chunks, a/b the size of a dime.
  2. Once the crust is rolled out, spread the olive marinara over the dough leaving a 1/2-inch border for the crust, and sprinkle with oregano, flaxseed (& cayenne, if using).
  3. For the vegetables: bell pepper goes down first, then a ridiculous layer of mushrooms. This part takes a little bit of patience, because you need to overlap them in order to make a layer that completely covers the pizza, except for the crust.
  4. Sprinkle the onions evenly and, finally, the sun-dried tomatoes.
  5. A nice finishing touch is to sprinkle garlic powder around the crust.
  6. Bake on the bottom level of the oven, at 500 F (just under 270 C), until the crust is golden brown, the mushrooms start to shrivel a little, and the onions are turning brown – around 15 minutes.
  7. Just before serving, cover the pizza with arugula

Checklist items: cruciferous, 1 greens, 4 other vegetables, flaxseed, spices, 3 whole grains (11 out of 18 servings)


Taking account of the day:

21 1/2 servings in total.

We got at least the minimum recommended servings of everything.

In addition, we had 2 1/2 extra servings of other vegetables plus an extra serving of spices.

 

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