Black raspberries & black rice: loading up on antioxidants

Breakfast_textFun fact: black raspberries have higher antioxidant levels than blackberries or red raspberries. And black raspberries are just coming into season!blackberries-1541314_640 Just in time, because I ate the last of the blueberries from my little blueberry bush 3 days ago.

  • 1/4 santa claus melon
  • 1/2 c. black raspberries

The melon I have today is huge, so 1/4 of it is easily 2 servings. Perhaps 3, but I was too excited to eat it to measure, so I’ll say 2 just to be on the safe side. Eating an extra serving of fruit later in the day is certainly not going to hurt!

Checklist items: berries, 2 other fruits (3 out of 18 servings)


lunch_textWhat do you do when you’re hungry from running (or some other form of exercise) but also too hot to really want to eat? Hummus & veggies, of course! Click this link for the perfect oil-free hummus. With lunch, I’m also going to have a little homemade date & nut milk.

  • heaping 1/3 c. hummus
  • 1/4 c. broccoli
  • 1/4 c. cauliflower
  • 1/4 c. red bell pepper
  • 1/2 c. pickles or pickled beets

And a heads-up: for the milk, you’ll need to boil water and pour it over 1/4 c. dates and 1/4 c. nuts 1 hour in advance. Follow the link above for recipe & instructions.

Checklist items: 1.5 beans, 1 other fruit, 1 cruciferous, 1.5 other vegetables, flaxseed, nuts, spices (8 out of 18 servings)


dinner_text

I’ve been dying to share this recipe because it’s so simple and yet so tasty! It’s a healthier and, in my opinion, much more interesting version of a French classic: petits pois a la francaise. I serve it with black rice, also called forbidden rice. The one I use is a Thai jasmine black rice and has an amazingly floral fragrance that adds depth to the petits pois. Black rice is loaded with antioxidants! According to Wikipedia, it has one of the highest levels of anthocyanin antioxidants found in any food.

  • wp-1471341773962.jpg1 1/2 c. cooked black rice
  • 1/4 c. onion, diced
  • 1 1/2 c. fresh peas
  • 2 c. lettuce, shredded
  • 2 c. vegetable stock or bouillon
  • salt, to taste (if using commercial bouillon, you may not need to add any)
  1. cook black rice separately, just as you would any rice
  2. saute onions in 2 T veggie stock until soft
  3. add lettuce and the rest of the stock, and cook until wilted
  4. once the lettuce is wilted, add the peas and let simmer until everything is cooked and the liquid is slightly reduced
  5. Serve over the black rice with plenty of cooking liquid

Checklist items: 1.5 beans, .5 other vegetables, 2 greens, 3 whole grains (7 out of 18 servings)


Taking account of the day:

18 servings in total.

We got at least the minimum recommended servings of everything today.

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