"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 

  1. Toast rice in heavy skillet over medium heat, stirring frequently until a light golden brown.
  2. Pour into a 1-quart casserole dish.
  3. Stir in water and salt.
  4. 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 

  1. Pop corn in hot air popper/
  2. Heat remaining ingredients in saucepan over medium heat until bubbly.
  3. Drizzle over popcorn and stir to coat.
  4. Spread out on non-stick cookie sheet, or use Pam spray.
  5. 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 

  1. Put 2 1/2 cups of water on to boil.
  2. Blend remaining 1 1/2 cups water with remaining ingredients in blender until very smooth. (May take 2-3 minutes)
  3. Pour blended mixture into boiling water.
  4. Cook until thick.