BREAKFAST DRINK - Some combo of most of these items. Vegetable juice, cranberry juice, grapefruit juice, tart cherry juice, ( juices are pure, 100% fruit juice), raw milk, water.
Flax oil, +/- local honey
Then some combo of powders- Whey protein powder, green powder or red powder, coconut oil, psyllium husk powder, resveratrol powder, cocoa powder, chia seed, wheatgrass, camu-camu or vitamin C powder, arginine.
VEGGIE SMOOTHIE - This is not for "rookies". Taste is definitely second place to health benefit. Some combo of items from the following groups....
1. Veggies - tomatoe, green/yellow/red pepper, carrot, spinach, kale, radish, celery, broccoli, cauliflower, mushroom, cucumber, zucchini, etc..If it can go in a salad, it can go in the blender
2. Enhancers - Protein powder, flax powder, chia seed, raw cocao powder/nibs, wheat germ.
3. Liquids - raw milk, raw egg, flax oil, veggie juice, water, cranberry juice. 4. One fruit - Apple, banana, blueberry, strawberry, blackberry, etc.
5. Misc - Ginger (or Maryanne), lime
TOAST/BREAD - Flourless, sprouted grain bread such as Ezekial
LENTIL BEAN SALAD - Lentil beans, chopped green olives/olive tampenade, sundried tomatoes or roasted red peppers
KIDNEY BEAN SALAD - Kidney beans, chopped olives/olive tampenade, avocado
WHEY PROTEIN - 100% whey protein concentrate (not isolate), no additives. Try to avoid, or at least limit soy protein, especially soy protein isolates
MIXED NUTS - Walnuts, almonds, pistachios, pumpkin seeds, sunflower seeds, (very few) brazil nuts. All raw
NUT CLUSTERS - Cashews,almonds,pumpkin seeds glued together with sugar BUT only 4g sugar/serving. Buy at Costco.
BREAKFAST BURRITO - Whole wheat wrap ( "Flat Out", multi grain with flax), almond butter, berries, granola.
GRANOLA - Earth Fare "in house" plain. Try to keep sugar amout low. Limit amounts due to high sugar
GREEN POWDERS - Basically Freeze dried veggies, algae, etc..green crap.
RED POWDERS - Basically Freeze dried berries, fruits
GUACAMOLE DEVILED EGGS - Egg whites with guacamole.
HUMMUS DEVILED EGGS - Egg whites with hummus (any flavor)
TACO SALAD - meat, guac, veggies, black beans ...no shell.
TACO = taco salad on a flat out, 100% whole grain wrap
MIXED BERRIES = cherries, blackberry, blueberry
SUE'S EGGPLANT PARMESIAN - Eggplant dipped in egg white, crusted with almond powder, basil, pepper... pan seared. Homemade tomatoe sauce and just a touch of cheese on top, then bake.
HOMEMADE TOMATO SAUCE - tomatoes, tomato paste, green peppers, onions, mushrooms, crushed garlic, misc spices, olive oil, venison ( can substitute grass fed ground beef or ground bison for equal health quality) . We make a shitload of this during tomato season and freeze it for year round use.
VENISON CHILI - Homemade tomatoe sauce with kidney beans and chili powder
TUNA POKE - Raw tuna with onions and other seasonings. Comes in many varieties based on spices that are added. It is basically a shashimi sushi(no rice).
SALAD - An "Eat Like Mark" SALAD...
never the same twice.....
can be a balanced meal by itself....
Multiple ingredients...Some combination of ....
Mixed greens, spinach, kale...never iceberg lettuce. Several other veggies - tomato, celery, carrot, green pepper, red pepper, broccoli, cauliflower, green onion, mushroom, cucumber, green olive
A protein - egg whites, beans(garbanzo, kidney, black), nuts
A healthy fat - nuts(walnut, almond,pistachio), seeds(sunflower, pumpkin), avocado
Carb/sugar - Just a little...Fruit- strawberry,blueberry, raspberry, blackberry, pear, apple. Granola. Dried fruit only on rare occasion and in small amounts due to very high sugar
Dressing - Very little. olive oil, sesame oil, and a vinegar (red wine, balsamic). Good Seasons Italian that comes in a dry mix is pretty good and can be customized.
BISON BURGER - Ground bison mixed with "Montreal steak seasoning".
SWEET POTATO FRIES - cut up sweet potatoes, olive oil, cumim, +/-"Tony's" seasoning. Baked
BUTTERNUT SQUASH SOUP - Butternut squash cut up(can buy pre-cut at Trader Joe and sometimes Harris Teeter). Boil chunks in low sodium chicken broth with finely chopped(pureed) white onion and celery. Liquifiy using blender on a stick. Olive oil. Spice up mainly with curry. Also add small amount of equal parts salt, "no salt", and Tony's
WHITE BEAN CHICKEN CHILI
Shredded chicken, navy beans, great northern beans, diced no salt tomatoes, white onion, salsa verde, chopped green chili peppers, low sodium chicken broth, cumin, coriander, olive oil, chopped garlic, oregano. Enhance with avocado, cilantro, squeezed lime juice, plain greek yogurt or fat free sour cream
SUE'S LENTIL SOUP - coming soon
EARTH FARE LENTIL SOUP
GRILLED PORTABELLO MUSHROOMS - Portabello mushrooms with red wine and touch of balsamic vinegar poured into their caps. Sliced red pepper and red onion on top. Maybe add some random spice like oregano. Maybe a tiny bit of sharp chedder cheese. Grill covered in foil
SEASONED BLACK BEANS - Low sodium black beans, minced garlic, cumin
SAUTEED SQUASH/ZUCCHINI -Grated veggie, add olive oil, Paul Prudhomme's Seafood Magic, saute in pan
ZUCCHINI LASAGNA - Roasted zuccchini, squash, eggplant with cottage cheese, oregano, touch of mozzarella. baked
CEDAR PLANK SALMON
Salmon topped with olive oil, fresh dill, fresh chopped garlic, tiny amount salt. Grilled on cedar plank
QUINOA/BULGAR WHEAT TABBOULEH
Quinoa, bulgar wheat. Mix in chopped tomato, green onion, red onion, parsley. Sauce - equal parts olive oil + lemon juice, minced garlic. Add equal parts sea salt and "no salt"(only need a little).
BUTTERNUT SQUASH "CASSEROLE" -
Butternut squash, cubed (cut your own or buy pre-cubed). Fresh rosemary, thyme, Tony's. pecans, feta. Bake 400 degrees until tender which depends on cube size ( 20-35min)
PESTO SPINACH PASTA
Spinach pasta with chicken italianglycemic, high carbohydrate. Also, don't be fooled by "chicken" sausage as it is almost always made with added pork fat and the chicken used is not the leanest cut.
STUFFED ZUCCHINI - Zucchini stuffed with sauteed mushrooms, onion, garlic, very few whole wheat bread crumbs, touch of Parmesan cheese, balsamic vinegar
SPINACH - EGG SCRAMBLE - Sauteed spinach, mushrooms, pine nuts, minced garlic. Add egg whites and a couple whole eggs. Mild banana pepper rings. Touch of feta if desired.
COTTAGE CHEESE SALAD - Cottage cheese with tomato, green pepper, cucumber. Add oregano. Substitute or add any veggie as desired
COSTCO SALMON PATTY - Wild caught. Has some non-specific ingredients for flavoring which always makes me wonder. Pre-cooked in soybean or canola oil..soybean oil may not be the best. Overall, a very convenient freezer-to-frying pan, reasonably healthy choice
GRILLED EGGPLANT - Eggplant sliced thick. Marinate briefly(or longer if you want and have time) in sesame oil and balsamic vinegar. Top with garlic salt and pepper
STUFFED PEPPERS - Green peppers stuffed with ground venison, small amount quinoa, homemade tomato sauce. Add extra mushrooms, other veggies as desired..Substitutions include ground grass fed beef or other healthy ground meat choice.. Substitutes for include quinoa, bulgar wheat, or beans.
POPCORN- Made in an OIL popcorn maker. I use olive oil...more on heating oils to follow
BAKED EGGPLANT WITH HOMEMADE TOMATO SAUCE- Sliced eggplant, slight drizzle of olive oil, sandwiched between layers of tomato sauce (see "homemade tomato sauce"). Tiny amount mozzarella on top. Add spinach, almond powder, any other seasoning or veggie as desired...bake
CHICKEN AND BLACK BEAN SALSA STEW - Chicken breasts, your favorite black bean salsa, and any other veggie or spice you enjoy in a crock pot....cook ...chicken will shred with ease. Add avocado, cilantro, and lime before serving
BARLEY CHICKEN SOUP - Low sodium chicken broth- 6 cups, chunks of chicken, (quick)barley- 1 cup, olive oil- TBSP, salt and pepper, thyme, shredded carrots, chopped celery, yellow onion.
VEGGIES IN TOMATO SAUCE - Sauteed eggplant, zucchini, yellow squash, onion, mushrooms. Some navy beans. Tomato sauce, olive oil, garlic, salt and pepper
BLACK BEAN LASAGNA- Whole wheat noodles, black beans, cottage cheese(can be low or no fat), green pepper, onion, garlic, tomato sauce.
PASTA - Pasta is NOT Eat Like Mark approved due to its high glycemic content and use of refined flour. Standard pasta should be severely limited, if not eliminated. If you must have pasta then make it 100% whole grain, or better yet, sprouted grain.
MUSHROOM-LENTIL SOUP - 1/4lb(1 3/4 cups) lentils. 1/4lb mushrooms, 4 garlic cloves, 1 med red onion, 5 small carrots, 2tbsp olive oil, 9 sprigs thyme, 2tbsp soy sauce, salt and pepper. Plain Greek strained yogurt on top. Modify percentages of ingredients to taste...I use a little more soy sauce and olive oil.....
SUE'S MINESTRONE SOUP - Low sodium chicken broth, spinach, tomatos, navy beans, kidney beans, green beens, onion, zucchini, olive oil, garlic, "no salt", salt
GREEN BEANS AND ROASTED RED PEPPERS - Green beans(boiled), roasted red peppers, roasted pine nuts, lemon juice (bottle or fresh squeezed), minced garlic, olive oil
HOMEMADE PIZZA - 100% whole grain crust (Trader Joe). Homemade tomato sauce. Add other stuff as desired...such as grilled chicken, veggies (spinach, artichoke, mushroom, broccoli, peppers)
HOMEMADE TOMATO PIE - 100% Whole grain crust (Trader Joe). THICK layer of homemade tomato sauce..That's it.
ROASTED BEETS - Beets rolled in olive oil, then a touch of honey. Top with a touch of Tony's, salt and pepper. Roast until prune looking ( 400 for about 20-40 min depending on how thick they are)
KALE SALAD - Kale and dressing. Dressing is soy sauce, sesame oil, ginger, a few sesame seeds sprinkled on top
KALE CHIPS - Kale salad put in dehydrator ( or can use oven on ultra low)
TEMPEH - Tempeh is basically just compressed, fermented soy beans(which are the only kinds of soy that I recommend).
I cut it in slices and pan fry it with soy sauce, maybe some sesame oil and/or ginger. I know that it looks rather unappetizing but it tastes very good and even the kids like it.
ACORN SQUASH - Slice. Smear on a little olive oil. Top with your favorite seasoning. I use something with some "spice" to it like Tony's. Bake at about 400 until tender ( 20-35 min. depending on thickness)
SEASONED COLLARDS WITH EXTRAS - Collards boiled in low sodium chicken broth with onions, garlic, Tony's , sea salt, no salt. After cooked, add olive oil, tomatoes, and/or garbanzo beans.
