"LIFE" At Home Basic Menu by Ronda Smith, RN
Submitted Jan 22, 2005 Updated Sep 28, 2010
BREAKFAST: Fruit, grains, and a few nuts or seeds
| choose 2: | choose 1-2: | choose 1: | choose 1: | choose 1: |
| Apple | Crockpot Cereal | Whole wheat toast | Fruit Spread | Walnuts |
| Banana | Granola | Wh. wheat pita bread | Low-fat spread | Sunflower seeds |
| Blueberries | Grapenuts | Whole grain bread | Almonds | |
| Grapefruit | Nutri-grain Cereal | Brazil nuts | ||
| Grapes | Oatmeal | Pecans | ||
| Kiwi | Shredded Wheat | |||
| Mango | ||||
| Orange | ||||
| Pear | Choose 1: | Choose 1: | ||
| Strawberries | Raisins | Soymilk | ||
| Tangelo | Chopped dates or figs | Nut milk | ||
| Rice milk |
LUNCH: Large salad, vegetable/grain or legume entrée, steamed vegetable, bread and a spread
(See following pages for complete lunch menus)
To make a salad, choose 4 or 5 of these raw vegetables:
Alfalfa sprouts Red bell pepper
Carrots Red cabbage
Celery Romaine lettuce
Cucumber Spinach
Green bell pepper Tomato
Serve with low-fat salad dressing or Lemon juice and Sesame Sprinkle.
SUPPER: Very light, fruit and crackers or none at all!
LUNCH MENUS: WEEK #1
MONDAY
Large salad Lemon juice & Herb Salt or Sesame Sprinkle or Low-fat dressing
Baked potato Top with sesame sprinkle and sliced black olives or Gravy
Steamed broccoli
Whole wheat bread Low-fat spread or Hommous
TUESDAY
Large salad Lemon juice & Herb Salt or Sesame Sprinkle or Low-fat dressing
Brown rice
Mexican Stir-Fry
No-oil Corn Chips (Baked)
Caramel Corn (1/2 cup)
WEDNESDAY
Large salad Lemon juice & Herb Salt or Sesame Sprinkle or Low-fat dressing
Baked sweet potato
Steamed spinach
Whole wheat bread Low-fat spread or Hommous
THURSDAY
Large salad Lemon juice & Herb Salt or Sesame Sprinkle or Low-fat dressing
Brown rice
Beans
No-oil Corn chips Salsa
FRIDAY
Large salad Lemon juice & Herb Salt or Sesame Sprinkle or Low-fat dressing
Oatmeal patty OR "Boca Burger" on Whole wheat bun or bread, lettuce and tomato
SATURDAY
Large salad Lemon juice & Herb Salt or Sesame Sprinkle or Low-fat dressing
Brown rice Chunky-style Gravy
Steamed zucchini & onions
Whole wheat bread & Low-fat spread
SUNDAY
Large salad Lemon juice & Herb Salt or Sesame Sprinkle or Low-fat dressing
Whole wheat spaghetti & Vegetarian Sauce OR Hunts, Five Brothers, or Ragu
Whole wheat bread Low-fat spread
Caramel Corn
"LIFE" RECIPES: WEEK #1
Baked Brown Rice – "Fluffy every time!"
1 c. Brown rice
2 1/2 c. Water
1/2 tsp. Salt
- Toast rice in heavy skillet over medium heat, stirring frequently until a light golden brown.
- Pour into a 1-quart casserole dish.
- Stir in water and salt.
- Bake covered at 325° for 1 hour. Cook 1 ? hours if doubling recipe.
Yields 3 cups
Caramel Corn
Tastes better than Cracker Jacks and the surprise is that it’s a light, healthy dessert!
1/2 c. Unpopped popcorn
1/3 c. Molasses (not blackstrap)
1 c. Natural peanut butter
1 tsp. Salt
- Pop corn in hot air popper/
- Heat remaining ingredients in saucepan over medium heat until bubbly.
- Drizzle over popcorn and stir to coat.
- Spread out on non-stick cookie sheet, or use Pam spray.
- Bake at 200° for 1 hour. Store in airtight container or plastic bag.
Country-Style Gravy
1 c. Raw cashews (small pieces cost less)
4 c. Water
5 Tbsp. Cornstarch
1 Tbsp. Bragg’s Liquid Aminos
1 tsp. Onion powder
1/2 tsp. Garlic powder
1/2 tsp. Salt or to taste
- Put 2 1/2 cups of water on to boil.
- Blend remaining 1 1/2 cups water with remaining ingredients in blender until very smooth. (May take 2-3 minutes)
- Pour blended mixture into boiling water.
- Cook until thick.