Week 2
Monday
Breakfast:
Cinnamon-Peanut Butter Toast
Toast one slice oat nut bread spread two teaspoons natural peanut butter and sprinkle half teaspoon cinnamon. Serve with one cup fat-free milk.
Total ORAC points = 4,400
Snack:
Veggie Crunch
Combine chopped carrots, sliced radish, red and yellow bell peppers and chopped cucumber (one cup total). Dress with two teaspoons walnut oil and fig vinegar to taste.
One cup green tea
Total ORAC points = 5,600
Lunch:
Plum and Pecan Spinach Salad with Pomegranate Dressing
Total ORAC points = 11,000
Snack:
Serve three cups air-popped popcorn with half teaspoon chili powder and sea salt to taste.
One cup green tea
Total ORAC points = 4,000
Dinner:
Broiled Tilapia with Lemon Broccoli
Steam one cup of broccoli. Season broccoli with one ounce lemon juice and pinch of sea salt. Mix half cup chopped tomato, quarter cup chopped avocado, quarter cup chopped red onion. Serve on side. Grill four ounces of scallops seasoned with half teaspoon cumin and pepper to taste.
Total ORAC points = 3,700
Eight cups of lemon water with one ounce of lemon juice per cup
Total ORAC points = 3,200
Total ORAC points for Monday: 31,900
((recipe))
Ingredients:
1 tablespoon 100% pomegranate juice
1 teaspoon grapeseed oil
1 teaspoon balsamic vinegar
1 teaspoon finely chopped fresh mint
2 cups baby spinach
1 ripe medium plum, cut into one-inch pieces
2 tablespoon (one ounce) reduced-fat feta cheese
2 tablespoon chopped pecans
2 tablespoon raisins
1 tablespoon finely chopped red onion
Instructions:
1. Combine pomegranate juice, oil, vinegar and mint in small bowl. Set aside.
2. Toss spinach, plum, cheese, pecans, raisins and onion into medium bowl with reserved dressing.
0 komentar:
Posting Komentar