I spend way too much time thinking about food -always have. If I have a nice selection of veggies-and I always do-then I can always whip up something. Being a nutritionist and chef, I also think about balancing my nutrients every day. It’s second nature to me now (I just started humming a song from My Fair lady as I wrote that) but if it doesn’t come naturally to you, perhaps a sample day might help.
I am fortunate to have eggs given to me by a good friend-who is also my doctor-so I know the chickens are well cared for and live free-range. If you have eggs and veggies, any meal is moments away. I almost always have kale in my house, so today it’s kale and eggs for breakfast. Just lightly steam the kale, drain the water, toss with a little olive oil, sea salt and pepper and saute in a pan over medium low heat for a couple minutes. Make a little nest for each egg you use and crack each egg into the nest. Cover and cook for 3-4 minutes or so depending on how you like them. Sprinkle with fresh herbs and serve.
So I’ve had a good amount of leafy green veggies, healthy fat and protein from the eggs.
By the way, I often times have a piece of fruit with my morning tea about an hour or so before breakfast. Right now I am eating fresh pears quite a bit as I had a little cough and pears can help lubricate your lungs-7 days/7 pears and the cough is gone.
For lunch, it’s a Mediterranean Tuna Sandwich using fresh or canned tuna. Yum..
Here’s the recipe:
Mediterranean Tuna Salad
Don’t you love delicious, healthy recipes that have one line of directions? I don’t use mayo in mine. I skip it and add some olive oil instead-much more Mediterranean!
2 small cans tuna, drained, pole caught small-size Albacore is a good choice.
1/2 14 ounce can artichoke hearts, packed in water, drained, chopped
1/4 cup red bell pepper, finely chopped
1/3 cup Kalamata olives, sliced
1/4 cup red onion, minced
1 tablespoon fresh parsley, chopped
1 tablespoon fresh basil, chopped
1 clove garlic, minced
1/2 teaspoon dried oregano
1 1/2 tablespoons fresh lemon juice
1/3 cup mayonnaise, optional (I use a splash of olive oil instead)
Freshly ground pepper to taste
Combine all ingredients in a medium bowl; mix together well.
Per Serving: 339 Calories; 25g Fat (64.3% calories from fat); 22g Protein; 9g Carbohydrate; 3g Dietary Fiber; 39mg Cholesterol; 307mg Sodium.
Fresh or canned?
If you have fresh tuna, then by all means use that! If not a good quality canned will be fine. For further information about which fish to eat for your health and the health of the oceans and fish populations, see www.oceansalive.org
Place a lettuce leaf on a plate and mound the tuna salad on top. Try stuffing in pita bread or inside a hollowed out tomato.
So far I’ve had a good amount of protein for one day, but not nearly enough veggies. I did put tons of veggies on my sandwich and had kale for breakfast, but that’s not nearly 5 to 9 cups. That said, I’ll have a big salad for dinner with tons of chopped veggies, and a nice lettuce mix. I’ll toss it with lemon juice and olive oil. Simple. I’ll also make some tempeh-I love tempeh!
I slice it, steam it for about 10 minutes, marinate in Italian dressing or whatever I have handy and saute until lightly browned.
That’s it! I just made some oatmeal cookies, so I’ll have one or two as well. I drink a lot of water between meals, black tea in the morning and herb tea throughout the day. Sometimes I’ll have nice glass of red wine with dinner.
This is a pretty typical day for me. I feel strong and healthy with lots of energy to do what I want to do.