Monday, December 24, 2012

A Little Gala




We had a blast at our gala! There was food, fun, and a wonderful live band. People came from all over the Fox Valley and beyond to join in the activities. Our interns Kim and Ashley, manned the table doing the membership drive and advocacy effort. In addition, people bid on various items such as Christmas ornaments and other things at our silent auction. We also featured pictures from Project NF as well. Thanks to the Copper Rock Coffee House for making it a memorable night and donating space. If you didn't make it this year, we'll be having it next year! Happy Holidays!

Thursday, December 20, 2012

A Little Gala Tomorrow!

Don't let the winter snow keep you in. Come out in your ugly sweater for a great night of food, friends, and more! Tomorrow is the big day when we will have a little gala hosted by Littlest Tumor Foundation at the Copper Rock Coffee House's party room on College Ave. Appleton, Wisconsin from 6 p.m. to 9 p.m. See you there!

Thursday, December 6, 2012

Coming up: A little gala!

This week at LTF, we have been preparing for our "a little gala" event coming up on December 21, 2012 from 6 p.m. to 9 p.m. ! We've been calling and emailing people far and wide for the silent auction donations. In addition, we are posting up flyers around the Oshkosh - Fox Valley area of the event. More information about " a little gala" is posted on the community calendars as well. Check your local city to learn more. We are also pleased to say that our very own interns Beth Ann and Ashley will be on radio this coming Friday on WHBY at around 12:50 p.m.! Tune in to hear them speak about our event.  Stay tuned for more updates!

Tuesday, November 27, 2012

Little Does Big Planning




We’ve had so much going on at LTF this month that we haven’t had a second to blog about what we have been doing. So far, been planning A Little Gala at the Copper Rock in Appleton, to unveil our new website and have a little fun doing so! Here’s a sneak peek at what will be happening at the gala.
During the event we will feature families speaking about NF and how it has affected their life, a silent auction featuring getaways and health packages, and a raffle giving away a signed Green Bay Packer jersey. We are excited to also be launching our new website live at the Gala along with unveiling our newest project:  Project NF, an interactive display of what it is like for a child to experience life with NF.
At the event, drinks and "little bites" are provided.  
Here at the office, we’ve been fine-tuning our events for the upcoming 2013 year – we’re even talking about our sam-i-am on Memorial Day weekend! Wow how the year is going by so quickly. In January, we will be holding our winter Talking Circle at the Bubolz Nature Preserve in Appleton and the same day, we will host Ski-a-Little a ski benefit also held at the nature preserve.  We’ll keep you updated on everything as it unfolds.

Friday, October 26, 2012

NF Symposium by Kimberly Burton





On October 13, 2012, NF Midwest held its 21st annual symposium in Chicago. I was blessed enough to be in attendance with many NF families to hear three wonderful presenters, Dr. James Tonsgard, Dr. David Viskochil, and Dr. Tiffany Dell’aquila.  Each professional held true to his or her topic of the day and gave us hope that change in the field is about to happen.


Dr. Tonsgard started the day off with his talk on the Natural History of NF1.  In his presentation, he discussed his work on the NF database and how it has helped him see differences in complications in the disorder. In addition, he also discussed his treatment of NF patients and how he would like to see more aggressive treatments that he believes is based on chemotherapy.  He also discussed briefly genetics, which was a natural transition into the topic of Dr. Viskochil. 

Dr. Viskochil’s morning presentation was on genetic testing in NF1 and his afternoon presentation was on NF1 and bone health.  Both presentations were very interesting.  The morning presentation was very heavy-handed on genetics, but he was very successful in presenting the material in a manner that everyone could understand.  He explained how the NF mutation occurs and what happens, when it happens. By using cartoon illustrations, he made this complicated process easy to understand.  In both presentations, he made it very clear that NF is a spectrum disorder, meaning that one person’s symptoms will be different than the next.  However, like most disorders, there are commonalities that occur among most people diagnosed with NF. 

In the afternoon presentation he discussed leg bone bowing and the research occurring to help correct the false joints that can happen if and when the bone breaks.  He also touched on scoliosis and how it affects most people diagnosed with NF.  Dr. Viskochil briefly discussed learning disabilities in children with NF.  He stated that about 51% of children with NF have school problems, but only 34% receive special education services.  He did not explain in more detail the reasons behind this, but it proved to be a natural transition into the next presenter.

Dr. Dell’aquila is a clinical psychologist who specializes in executive functioning.  Her presentation emphasized on an individual’s ability to manage daily routines and setting goals.  It was very informative for anyone who may have executive functioning problems.  She gave many signs to look for and easy ways to work on correcting them.  Overall, she was very inspirational and gave very good tips as to how to keep on track and accomplish the goals you have in sight. 

This was a great event put on by NF Midwest, it was very informative and gave a lot of hope for the research being done and that will be done in the future.  I think in time we will see the world of NF being changed for the better, as researchers discover new modifiers and factors that affect NF.  It is something to be on the look out for in the months and years to come.  

Tuesday, October 16, 2012

Delicious Ideas from Weelicious!

Not sure what to feed the family tonight? We've all been there. So let's look at a few words of advice from Weelicious founder, Catherine McCord. She has been cooking healthy and nutritious meal options for her children. Her website also features ideas lunch ideas for kids during the school year.

Q1: Your website Weelicious, has become a go-to for easy, fast, nutritious meals and recipes for may families. What inspired you to get started on this cooking path?

A: I wanted to inspire my kids to be great eaters. I have always been fascinated how some children love good food--- why some are great eaters and some are picky. The idea of how much impact do you as a parent have on your children’s eating.

Q2: What do you love about cooking?

A: Beginning, middle and end. I love finding the produce at farmer’s markets that have fresh seasonal produce. I love cooking it and finally feeding my family.

Q3: What is the most popular dish people love from your website?

A: Oh so many-- Raspberry Cream Cheese Tart, Kale Chips, Cinnamon Roasted Chick Peas, Crock-pot Mexican Lasagna.

Click here to get inspired! 

 

Thursday, October 11, 2012

A Culinary Connection- A Chef's Advice on Kids Eating Healthy

In keeping with the theme of eating healthy, eating together, let's look at an interview with the chef for our annual family Wellness Retreat, Linda Ott.
Linda cooks nutritious meals for us and naturally, she enjoys cooking as a hobby when not helping others make good dietary choices. Let's look at what she had to say in our December 2011 interview with Linda on how to involve your children and family into cooking.



 Here is an excerpt:

Q) How can parents get their children to integrate healthy food into their diets?

A) Healthy eating should start at birth. The more you expose them to healthy foods, the more likely they will choose to eat healthy. Remember, kids are watching what you eat as well--set the right example. There is a lot of comfort food, it’s truly a mindset of choosing and I think that if you talk to anyone in the healthcare industry there are things a person can do. I think that people aren’t going to change the way they eat, until they are ready to change their eating habits.

Q) What has worked for you to get your children to eat healthy?

A) I raised them the same. My first child was raised on a vegetarian diet until about three when she came to Wisconsin. My 15-year-old has always been an easy-to-please kind of eater. She will try anything and enjoys healthy food--not to say that she doesn't enjoy junk food but if I stock my kitchen with good food, she will choose to eat good food.
My 6-year-old, on the other hand, is my picky eater. As with most kids, her tastes are constantly changing--one week she loves carrots and the next week she won't touch them! We grow a lot of our own veggies in the summer and that seems to help to get her to try the veggies after she has worked so hard to grow them. She also loves to cook with me and here again, if she is involved, she will try it. She has her days, some days I make Mac’ n Cheese but she also eats broccoli. I sometimes have to pick my battles. During the summer she is more likely to eat vegetables because she could see how they grow. I also find that she is more willing to try new things if they are simple--not a lot of sauces or seasoning and she prefers to eat one food at a time so no casseroles for her. I find that when I cook with my daughter she is more willing to try it later.

Q) In closing, what are some tips or even advice to give to people who are trying to eat and cook healthier?

A) The web has made searching for recipes so much easier than scouting through countless cookbooks. From what I have read I have learned that fresh is best, but frozen is the best second choice. When I do my own freezing I do them in servings of four and when it’s for a family or yourself then fresh is the best idea to go.
Take baby steps; don't try to overhaul your diet overnight. Start by adding a new fruit or vegetable each week or every other day. Try practicing Meatless Monday. Whip up a new flavored smoothie each week.

Click here to read the rest of the article.

Tuesday, October 9, 2012

Back to School and NF Kids




With the new school year well underway, many kids are excited to go back. At the same time, some NF kids may face some social and behavioral issues. Let's revisit our interview with the University of Wisconsin-Milwaukee Psychology Department's Kelly Janke, M.S., to learn more about learning issues and NF children.


1. Discuss some of the learning issues that you have seen with NF children in school.
Children with NF-1 are more likely to have learning difficulties than their siblings or same-age classmates who do not have NF-1. The rates of learning disabilities range from 30%-65%. Difficulties have been seen in all academic areas including word decoding (sounding out words), reading comprehension, math calculation, math problem solving, and spelling. We really see a lot of variability in the learning profiles of children with NF1.
2. I understand you’re doing a study on NF kids and their siblings, could you discuss that a bit further?
For our study, we recruit children with NF-1 and their siblings between the ages of three and six, and plan to follow them annually up until the age of 10 if possible. The goal of the study is to examine the cognitive and behavioral characteristics of NF-1 in young children to determine if we can see early signs of learning and attention problems. We are also hoping to learn more about the development of cognitive skills over time, and determine if this development differs from their siblings or other typically developing children.
3. What are some of the preliminary results you are finding?
We have found that learning and attention problems can in fact be identified in the preschool age range. There is no clear pattern to these difficulties. For example, some children have difficulty with verbal tasks (e.g., naming pictures, following directions), but do well on spatial tasks such as building with blocks. For other children, the opposite pattern is seen. Regardless of the pattern, most children with NF-1 have some difficulty in at least one area, although it may be mild. It is important that these difficulties can be identified at this young age because that allows interventions to be put in place earlier and prevents more pronounced learning and attention problems. 



Tuesday, October 2, 2012

Eating better, eating together


Eating together is an important part of relationship building in a family. It bridges gaps between generations through stories, cooking and recipes. Not too long ago, many families ate a nutritious, home-cooked meal together. Sometimes the food was homegrown- straight from the family garden. However times have changed.
Now people are on the go or on social media and have little time to eat with one another. Our jobs and academic obligations now have us eating at fast-food establishments by ourselves with no one to talk to. Nowadays, a family may eat together during national or religious holidays at most. The precious moments of spending time dining together are irreplaceable. At Littlest Tumor Foundation, we dedicate this month to eating better with those whom we call family and friends. So take the time to eat better and  eat together as a family this month.

Tuesday, September 18, 2012

Little 's big Welcome to Kim!




This week we welcome Kim, our new social work intern. She has been here for two weeks so far and loving it. She hails from Clintonville, Wis. and is currently studying in UW-Green Bay. Let’s learn a little more about Kim.

Hi NF community, I would like to introduce myself to everyone.  My name is Kim Burton and I am the newest intern at Littlest Tumor Foundation.  I am currently a student at UW-Green Bay working toward my masters degree in social work.  I grew up in the fox valley area and am happy to be back in the vicinity.  I left the area for about 10 years while I earned my bachelor's degree in biology from the College of St. Scholastica in Duluth, Minn.  Then I traveled to Nevada to volunteer with the Americorps. Later, I returned to Madison, Wis. after completing my assignment there and had been working hard to make a difference in that community.  I am excited to be back in the area and look forward to working with the LTF and learning and expanding my knowledge over the course of the next year.  

Tuesday, September 4, 2012

A Kind Little Reflection





Throughout August, the Littlest Tumor Foundation did 3,000 random acts of kindness to those around us. It’s been quite a trip even through the retreat. Some of us pushed carts, opened doors, baked cookies, cleaned up litter and trash and so much more. We’ve called old friends from the past and visited relatives. 
LTF even sent warm wishes to people in an assisted living center! With all these little acts, we hope to help make the Fox Cities and surrounding areas a better place to live, work, and play in. We firmly believe that everyone can give a little. What can you do to make someone's day brighter and better? What’s your little?

Monday, September 3, 2012

A Little Goodbye



Three of our LTF interns are hanging up the purple and are going to spread the principles of hope, love and compassion to their next endeavors. Let’s learn a little more about what they did for the foundation.
Kim was part of our social work branch of LTF. She spread the message of LTF across the Fox Valley and beyond! Pierson spearheaded our web presence. Seneca spent countless, but very fruitful hours, helping coordinate many of our activities from April’s Kids-On-Chemo to our Sam-i-am race and finally our Family Wellness Retreat.
We wish them the best of luck in the future!

Wednesday, August 8, 2012

A Little Kindness



A smile. A warm greeting card, picking up trash, holding doors open  for strangers, or even a simple message to a long-lost friend and so much more!  We've been up to lots of great things for everyone  by showing a little kindness! As part of our $12 membership campaign, where we invite 3,000 people to join LTF, we are also doing 3,000 random acts of kindness. Some are simple like a smile to being very heart-warming such as writing and sending greeting cards to people assisted-living facilities. With a simple act of kindness a person’s day is might be made brighter. Look for LTF interns and staff doing little acts of kindness near you!
 

Tuesday, July 24, 2012

The Affordable Care Act: An NF Perspective






Affordable Care Act: An NF Perspective

On June 28, 2012, the United States Supreme Court upheld the constitutionality of the Affordable Care Act (ACA), originally the vote was tied, but Hon. John Roberts cast the deciding vote in favor of the act. Now many Americans will be able to have access to affordable care. For example, young people up to the age of 26 are able to stay on their parents’ health insurance coverage.Click here to read more!

Thursday, July 12, 2012

Running in the Heat



Running in the Heat
By: Kimberly Klessig, Littlest Tumor Foundation Master's Intern

This past winter, I started as a master’s intern for the Littlest Tumor Foundation. Prior to that, I had been an avid runner and participated in a few 5ks. Running was something that I found as a way to reduce stress and keep a healthy lifestyle. I had been running with a friend on a regular basis, so when my supervisor asked me if I wanted to run in the Green Bay half Marathon, I was both excited and nervous! I decided to go for it! We live once, right?
Commitment is key! I found that finding the time to train, while attending school for my master's degree, while working, and balancing everything else was surely a time commitment! I found that designating time and sticking to that time worked well for me. It also helped to have a workout partner to help motivate and push me to the limits.
A few days before the race, they sent out a weather advisory to prepare runners for the predicted heat extreme on the day of the race. I felt extremely confident on the day of the race that I had been training months for. I made sure to get a lot of rest, eat right and hydrate beforehand.

 On race day, as I was getting ready the morning of and while driving to Green Bay, I had an extreme feeling of exuberance and excitement. That feeling continued as I began the race and all the way through it! The screaming and yelling of the fans along the sidelines, the smiles and excitement of the other runners, and the whole experience brought an adrenaline rush to my entire body, mind and soul. 

Due to the heat, they had houses put out water sprinklers as we ran by. I made sure to run through every single one! As I ran, I concentrated on my breathing and listened to my body when I needed to slow down or stop and drink some water. Each time I passed a mile marker, my friend and I did a fun leap and high five to each other. This was a fun trademark we began during the race.
  I began to get really hot and started feeling tired at about mile 10. My legs started hurting a bit, but really I felt like I could have run forever. As sweat dripped down my face, I stopped and paused a second and took in the moment and feelings I was having. I thought to myself: I am at mile 10, I am almost there, and you can do it! I thought about all the people that can’t run or wish they could run…I thought about Sami and children affected by childhood cancers and other health concerns…THIS little pep talk gave me the encouragement to complete the race!
At 9:35 a.m., due to the extreme heat, the Cellcom Green Bay Marathon’s medical director made the decision to shut down the course for safety reasons for the runners.  I fortunately, was able to cross the finish line! I remember, as I ran across that finish line, the feeling of accomplishment. All the training had paid off and that feeling no one could take away!  It gave me a sense of being, of accomplishment and of true gratification! I encourage all runners to sign up for a race, even if you’re not a runner…try it out, start small…you might surprise yourself!

Tuesday, July 10, 2012

Little Launches a New Website


There is a lot of new stuff happening at the Littlest Tumor Foundation! We are going to be re-launching our website in August. In order to celebrate, we would like to invite everyone to submit a launch picture of their own. Send us a picture or post it on our event page on Facebook and the day that we launch we will pick a winner. The best launch will win. We would love for everyone to participate! So get creative, have fun and show us how you launch!

Friday, July 6, 2012

NF and Families


The Fight Against Neurofibromatosis
Tumor growth in children affects families, too

 
Health and nutrition play an important part in family wellness for children with health issues and their families. Both chronic and catastrophic health issues in children really have an impact on entire family units.
Neurofibromatosis (NF), a little-known disorder that begins in children with uncontrollable tumor growth in their bodies – such as in the brain and spine – as well as a series of other significant health issues, can create stress for children with the disorder and their families. First hearing the diagnosis of NF creates emotional strain for everyone involved.
Currently, there is no known cure or effective treatment for NF. The unpredictability of the tumors returning, even after surgery, can send children and their families on emotional rollercoaster rides.  The financial strain for medical expenses, such as chemotherapy treatments, surgeries, scans and procedures, can also take a toll.
One way for families to alleviate some of that stress over emotional and financial matters and to better focus on ways to balance the NF health crisis and to build wellness, are through family wellness retreats. These experiences are wonderful ways to provide families with opportunities to learn, educate and promote family wellness.
Family wellness retreats for parents of children with NF might include nutritional therapy, yoga, relaxation, doctor question and answer periods, group support building sessions and nature walks. They also provide time for families to strengthen bonds through the difficulties inflicted by NF and the stress of the treatments.
There is a lot of literature that supports that stress reduction and plant-based nutrition can have a positive effect in disease progression.
One technique that can help families reduce the stress from NF and its treatments is yoga. By doing yoga, participants connect with themselves and others around them in a healthy and relaxing manner. When done as a group, yoga can build bonds between NF families and create social networks that can last a lifetime.
By following healthy, plant-based diets at the wellness retreats, families reconnect with nutritious, wholesome foods. Families can easily make these simple recipes together at home after the retreat for very little cost. Despite the perils of childhood disorders and diseases, family wellness retreats are a great way for families to form connections with each other and cherish the time they spend together through healthy and relaxing activities.
Kimberly Klessig is a master of social work intern at the Littlest Tumor Foundation in Appleton, Wisconsin. The Littlest Tumor Foundation is a nonprofit organization with a mission to find a preventive therapy and treatment for tumor growth in children. The organization is dedicated to advocating for and raising research funds for NF, empowering families, and raising awareness. Services offered for NF families include: NF Family Wellness Retreats, NF Quarterly Talking Circles, NF Educational Webinars and a variety of fundraisers. For more information, visit www.littlesttumorfoundation.com.

Monday, July 2, 2012

Affordable Care Act: An NF Perspective


Supreme Court Decision Great News For NF Families!

Affordable Care Act: An NF Perspective

On June 28, 2012, the United States Supreme Court upheld the constitutionality of the Affordable Care Act (ACA), originally the vote was tied, but Hon. John Roberts cast the deciding vote in favor of the act. Now many Americans will be able to have access to affordable care. For example, young people up to the age of 26 are able to stay on their parents’ health insurance coverage. So far, up to 3 million young people are insured. Women will also greatly benefit from the ACA such as coverage of maternity and they will be covered for pre-existing conditions such as cancer. For many U.S. citizens, healthcare coverage will not cease during a difficult period when it would be needed the most in a person’s life. With this in mind, over 50 million Americans who would have otherwise have difficulties getting healthcare, now will have access. The article “At Risk: Pre-Existing Conditions Could Affect I in 2 Americans,” discusses this. Pre-existing conditions are defined as, “…is a health condition that exists before someone applies for or enrolls in a new health insurance policy…” (At Risk). It covers ailments such as cancer and diseases as well as high blood pressure. As we can see, the definition is fairly consistent. So what does this mean for NF families?
Now, NF families and children cannot be denied health insurance for the pre-existing condition of NF. Previously, if a child had a pre-existing condition such as NF, he or she could be denied insurance or the benefits could be limited in the coverage of insurance. This is catastrophic because of the high cost of the many surgeries or treatments a child or children may go through. Under the new healthcare act, no longer will NF families need to be financially strained to make ends meet for doctors’ visits, medication, checkups or surgeries. According to the online article, “The Affordable Care Act: Immediate Benefits for Wisconsin,” the act will also cover the treatments and therapies NF persons may have to undergo after a surgery or operation, in addition there will be no limit on healthcare. This healthcare act will help thousands of people with NF and their families through the difficult times that NF creates.
This act will go beyond helping those with NF, it will help people across the United States who try to make ends meet to have good and affordable healthcare for themselves and their loved ones. No longer will children with pre-existing conditions suffer from not having coverage for their ailments. With the new healthcare act in place, now millions of Americans, with or without NF can enjoy the assurance of having access to affordable healthcare.

Friday, June 22, 2012

21 Day Positive Green Juice Challenge Week Three


Hello, once again!  We are entering our last week of this challenge.  We are so proud of you for joining us on this journey.  We hope that during the last two weeks you have laughed, experimented and found some green juice that you can't live with our.  We also hope that this journey is just a stepping stone into a long lasting healthy life.  Let's go into our last week as excited as we were on the first day.  Last, but not least, smile, have fun and remember you are getting healthy one green smoothie at a time!

Day 15
Smoothie
Green Julius by Charlene McClellan
1 1/2 cups orange juice
2 large mangoes
2 cups fresh spinach
2 cups ice

Place all ingredients in blender and blend until smooth.

Breakfast
Peach Crumble by Alicia Silverstone (the kind diet)
2 1/2- 3 cups sliced fresh or thawed frozen organic peaches
1 cup organic blueberries
1 3/4 cups apple juice
2 tablespoons kuzu
1 teaspoon fresh lemon juice
2 teaspoons vanilla extract
Pinch of fine sea salt

Topping
3 cups rolled oats
2 cups barley flour, spelt flour, brown rice flour, or sweet rice flour
1/4 teaspoon fine sea salt
1/4 teaspoon ground cinnamon
3/4 cup safflower oil
3/4 cup brown rice syrup
1 cup hopped peacans or walnuts

Preheat the oven to 350 degrees.  Combine the peaches and blueberries in a 9 inch square baking pan.  Reserve 1/4 cup of the apple juice in a small bowl, and heat the remaining 1 1/2 cups in a small saucepan.  Place the kuzu in a small bowl, add in the reserved apple juice.  Let the kuzu mixture sit for about 10 seconds so that the kuzu can dissolve into the liquid.  Stir with a fork, and immediately whisk the kuzu mixture and the lemon juice into the hot apple juice, stirring continually to prevent lumps from forming.  Bring to a boil, then reduce the heat and simmer for 2 minutes.  Turn off the heat, and add the vanilla extract and the salt.  Pour over the peaches and blueberries in the pan.  To make the topping, dry-roast the oats, flour, salt, and cinnamon in a skillet over medium-low heat for about 5 minutes.  Heat the oil and syrups together in a separate pan, then pour over the four mixture and mix well.  Stir in the nuts.  Crumble the topping over the fruit, then over the pan with foil and bake for 30 minutes.  Remove the foil, and bake for 15 to 25 minutes longer or until the topping is golden and the fruit filling bubbles a little. (Try to handle the foil with care so you can reuse it another time.)  Cool crumble for about 30 minutes before serving.


Lunch
Spicy Potato 'n Black Bean Burritos by Angela Liddon (ohsheglow.com)
200 grams yellow-skinned potato, not peeled and chopped into 1” pieces (about 2 small potatoes)
150 grams sweet potato, peeled and chopped (about 1/2 large)
1 tsp extra virgin olive oil
1 cup diced red onion
1 jalapeno pepper, seeded and diced
1 small tomato, chopped
1/2 tsp chili powder
1 tsp ground cumin
1 tbsp fresh lime juice
1 cup shredded dinosaur kale, large stems removed
1.5 cups cooked black beans (one 15-oz can), drained and rinsed
Fine grain sea salt (or Herbamare) & ground pepper, to taste
toppings: Avocado slices, salsa, cilantro


In a medium-sized pot, add the chopped potatoes and cover with water. Bring to a boil and then reduce heat to medium. Gently boil/simmer for about 10-15 minutes, or until just tender.  Meanwhile, preheat a large skillet with 1 tsp oil and sauté the red onion over medium heat for a few minutes. After boiling the potatoes, drain and gently mash them up a bit, leaving some chunks for texture.  Add potatoes to the skillet mixture and sauté for another 5-10 minutes or so, reducing heat if necessary.  Add in the diced jalapeno, tomato, chili powder, lime, and cumin. Season generously with salt and pepper and stir well, heating for a few minutes more.  After draining and rinsing, gently mash the beans up a bit (optional). Stir in the kale and black beans and sauté until heated through. Adjust seasonings to taste and portion on large or x-large tortilla wraps. Top with avocado, cilantro, and salsa…or whatever you wish! I really felt the salsa was necessary to give it a pop so I don't recommend skipping it. Use leftovers on a salad for a fun twist.


Dinner
Buddha Bowl by Kris Carr (crazy sexy diet)
1-2 cups of brown rice (you'll have extra)
1/2 head broccoli
1 cup chickpeas
1/2 purple onion, diced
1 grated carrot
1 clove garlic
1/4 cup ground flaxseeds
1/4 cup hemp seeds
1 avocado
1/2 cup diced oil-curred olives
Sea salt or Bragg's to taste (olives are salty so go easy)
1 tablespoon olive oil or flax oil (optional)
Dash of cayenne


Cook the brown rice first.  Use a 2:1 ratio of water to rice in the cooking process.  If you're using raw veggies, finely chop them and toss them with the rice while it's still hot.  This cooks them a bit, but you don't lose nutrients.  Season and dress to taste.


Snack
One Bite Cookie 'n Fudge Cups by Angela Liddon (ohsheglows.com)
Tortilla cups
3 (9-inch) tortillas


Chocolate fudge sauce
1/4 cup cocoa powder or raw cacao powder, sifted
1/4 cup pure maple syrup (or agave)
1/4 cup coconut oil (no subs)
1 tbsp all-natural nut butter (I used cashew butter)
1/4 scant tsp fine grain sea salt, or to taste


optional
Serve with a dollop of Chocolate Chip Cookie Pota'Dough Dip on top


For the tortilla cups: Preheat the oven to 375F and grab a mini cupcake tin. No need to grease it as they will pop right out.  With a cookie cutter (or even kitchen sheers), cut 2.5-inch circles out of the wraps and push into the mini cupcake molds. Repeat for the rest & save the scraps for making cinnamon toast crunch.  Bake at 375F for 10-12 minutes, watching very closely near the end. They should be golden and crisp, but not too brown. If using regular-sized cupcake tins, cut your tortilla into quarters and push one into each mold. Cooking time may vary if using larger cupcake tins.  for the fudge sauce: In a small pot, whisk together the maple syrup, coconut oil, nut butter, and sifted cocoa powder over low to medium heat. Whisk for a couple minutes until all the coconut oil is melted and remove from heat immediately.  To assemble: Add 1 teaspoon of fudge sauce into each baked cup. You can also double the fudge sauce and fill the cups and top with chopped nuts if preferred. Twirl the cup around so it coats all sides. You can also double the fudge sauce and fill the cups if preferred. Place on a plate lined with parchment paper (to catch drippings) and into the freezer for about 15 minutes, or until firm. Remove and serve with a dollop of chilled Chocolate Chip Cookie Pota’Dough Dip on top. This is optional, but recommended! Store leftovers in a container in the fridge. Should keep for at least 24-48 hours, although the cups soften slightly. You can freeze the cups + chocolate, but I don't recommend freezing the cookie dough dip as it doesn't thaw very well.


NOTES/TIPS: To make gluten-free, sub in regular tortillas for gluten-free tortillas and check all other ingredient labels. To make nut-free, sub in the nut butter in the fudge sauce for sunflower seed butter and check all other ingredients labels. If you don't want to make the chocolate fudge sauce, feel free to melt chocolate chips with a teaspoon of coconut oil and use that to spread on the interior.


Day 16
Smoothie
Make Juice, Not War by Kris Carr (crazy sexy diet)
2 large cucumbers (peeled if not organic)
4-5 stalks kale
4-5 romaine leaves
4 stalks celery
1-2 big broccoli stems
1-2 pears
1 inch piece (or less) ginger root

Place all ingredients in blender and blend until smooth.

Breakfast
Southwestern Tofu Scramble by Vegetarian Times (healing food cookbook)
1 medium red bell pepper, diced (1 cup)
1 small carrot, diced (1/2 cup)
4 green onions, chopped (1/2 cup)
1 clove garlic, minced (1 teaspoon)
1/2 teaspoon ground cumin
1/4 teaspoon ground turmeric
1 14 ounce package firm tofu, drained and crumbled
1/2 teaspoon hot sauce
2 tablespoons chopped cilantro
Salsa, for garnish, optional

Coat large nonstick skillet with cooking spray, and set over medium heat.  Add bell pepper and carrot, and cook 7 minutes, or until just tender.  Stir in green onions, garlic, cumin, and turmeric, and cook 1 minute more.  Add tofu and hot sauce to pan, and stir to combine with vegetables.  Cook 5 minutes, or until tofu is heated through and all liquid has evaporated.  Stir chopped cilantro into scramble just before serving.  Garnish with salsa, if using.

Lunch
Easy One-Bite Pizzas with Loaded Pizza Sauce by Angela Liddon (ohsheglows.com)
for the loaded pizza sauce
1 tbsp extra virgin olive oil
1 cup chopped sweet onion
2 large garlic cloves, minced
1.5 cups chopped cremini mushrooms
1 cup chopped red pepper
One (14-oz/400ml) can crushed tomatoes
3 tbsp tomato paste
20 grams or 1/4 cup chopped fresh basil (I like lots of basil but you can use less too)
1 tsp dried oregano
1/2 tsp dried thyme
salt & pepper, to taste (I used about 1/2 tsp fine grain sea salt + some herbamare)


for the one-bite pizzas
large soft tortilla wraps (I used 3 for the mini tin)
About 1.5 cups loaded pizza sauce (above) or store-bought
Daiya cheese or homemade cheeze sauce


For the tortilla bowls: Preheat the oven to 375F and grab a mini cupcake tin or a regular sized tin. No need to grease it as they will pop right out.   With a cookie cutter (or even kitchen sheers), cut 2.5-inch circles out of the wraps and push into the mini cupcake molds. Repeat for the rest & save the scraps for later. If using a regular cupcake tin, cut the tortilla into quarters and push one into each mold.  Toast at 375F for 10-12 minutes, watching very closely so they don’t burn. They should be golden and crisp when ready, but not too brown. This time may vary if using larger cupcake tins.   For the sauce: In a large skillet, heat the oil over medium heat. Now add in the chopped onion and garlic, and sauté for a few minutes, reducing heat if necessary.  Add in the chopped mushrooms and red pepper and sauté for another 8-10 minutes over medium heat.  Now stir in the crushed tomatoes and tomato paste, along with the basil, oregano, and thyme. Reduce the sauce and simmer (it should have some bubbles as it simmers) for about 10 minutes until thickened. Season with salt and pepper to taste. Makes 2 cups sauce.  To assemble: Preheat your oven to the highest broil setting. Leave the tortilla bowls in the cupcake tin and add a couple teaspoons of pizza sauce into the center of each. Sprinkle with cheeze and place into the oven to broil on high for 1-2 minutes, or until the cheeze bubbles a bit. Watch very closely or it will burn. Serve warm!


Note: You will have about 3/4 cup of leftover sauce. You can either make more pizzas or use it later in the week. It’s really good on wraps or homemade tortilla pizzas.


So what do you do with the leftover scraps?


Rip the scraps up into small pieces and place into a bowl. Stir in 2 tbsp of maple syrup, 1/4 tsp cinnamon, and a pinch of nutmeg. Bake on a lined sheet at 350F for 6-10 minutes, stirring once halfway through. They should be golden and crisp when ready. You’ll be left with sweet chips that taste just like Cinnamon Toast Crunch cereal!

Dinner
Sexy Seed Cake by Kris Carr (crazy sexy diet)
1/4 cup raw pumpkin seeds
1/4 cup raw sunflower seeds
1/4 cup raw flaxseeds
1/4 raw sesame seeds or hemp seeds
1 cup ground millet or gluten-free flour
1 1/2 teaspoons baking soda
1/2 teaspoon sea salt
1 packet (or more) stevia
Pinch of cinnamon
Unsweetened hemp milk to think batter

Use a coffee grinder for all the seeds except the hemp- they don't need to be ground.  Use the grinder for millet as well, or just use gluten-free flour.  Mix all ingredients with passion.  Pour heaping tablespoons of batter onto a ht pan or griddle coated with coconut oil- the best oil for high heat.  Cook until the batter starts to bubble and flip when the bottom of the cake is slightly brown.  Finish with a drizzle of agave and serve.

Snack
Summer Fever Strawberry Lime Granita....just 4 ingredients!  by Angela Liddon (ohsheglows.com)
1 pound/450 grams fresh strawberries, hulled
5-6 tbsp fresh lime juice, to taste
1/3 cup agave nectar
1/2 cup water


In a food processor, combine all ingredients and process until smooth. Adjust agave or lime juice to taste.  Pour mixture into a 9-inch square pan and place into freezer for a couple hours, uncovered is fine. There is also no need to strain it. After a couple hours, scrape the mixture with a spoon or fork to break it up a little and prevent it from freezing into one big block. You can repeat this process in another hour. It's not an exact science, so don't worry about exact timing. It should be ready after 4-5 hours of freezing, but this may vary based on your freezer.  When it’s firm enough, scrape/shave with a fork or spoon and serve it in a fancy parfait glass - or my favourite way - straight from the pan! It’s the best when it gets a bit melty and gooey. Oh man. Cover and freeze leftovers in the freezer until ready to enjoy. I didn't bother covering it because I don't plan on it lasting long.  


Note: If you want to use dry cane sugar instead of agave (keep in mind, I have not tried this out yet) I would try out a couple modifications: 1) Increase the sugar to 1/2 cup or so (agave is sweeter per tablespoon) and 2) combine the sugar with boiling water and stir well so the sugar can dissolve prior to processing.

Day 17
Smoothie
Urban Zen Juice by Marc Alvarez
6-8 large romaine leaves
4-6 leaves lacinato leaves
2 Granny Smith apple
4 Fuji apples
1 head fennel
1/2 head celery
1 whole cucumber
1 yellow pepper
1 12 ounce pack baby spinach
1 inch piece ginger root
1 whole lemon

In a large bowl, soak the romaine and kale leaves in cold water.  When soft, place all ingredients in blender and blend until smooth.

Breakfast
Fruit Salad with Vanilla Apple Syrup by Vegetarian Times (healing foods cookbook)
2 cups apple juice
2 2 inch strips lemon zest
1/4 vanilla bean, sliced, seed scraped out
2 medium mangoes, peeled and diced
1 pint strawberries, quartered (2 cups)
1 pint blueberries (2 cups)

Bring juice, zest, and vanilla bean and seeds to a boil in small pot over medium-high heat.  Reduce to medium-low; simmer 30 minutes, or until reduced to 1/3 cup.  Remove zest and bean.  Cool to room temperature.  Toss with fruit, and serve.

Lunch
Caribbean Coconut Rice by Vegetarian Times (healing foods cookbook)
2 teaspoons unsalted butter (vegan butter)
2 teaspoons minced fresh ginger
1 clove garlic, minced (1 teaspoon)
1 3 inch cinnamon stick
1 cup jasmine rice, rinsed and drained
3/4 cup light coconut milk
1 teaspoon sugar
1/2 teaspoon kosher salt
1/4 teaspoon grated lime zest
1/8 teaspoon white pepper
1/4 cup toasted, shredded, unsweetened coconut, optional

Melt butter in saucepan over medium heat.  Add ginger, garlic, and cinnamon stick, and saute 1 minute, or until fragrant.  Stir in rice, and saute 2 minutes, or until rice grains are opaque.  Add coconut milk, sugar, salt, lime zest, white pepper, and 3/4 cup water, and bring to a simmer.  Stir once, cover, reduce heat to low, and simmer 15 minutes.  Fluff rice with fork, cover, and let rest 5 minutes.  Garnish with toasted coconut, if using.

Dinner
Mexican Pilaf by Chad Sarno (www.rawchef.com)
3 cups wild rice, sprouted or cooked
3 tablespoons green onion, diced
1/2 cup cilantro, chopped
2 tablespoons fresh oregano, minced
1/2 cup sun-dried tomatoes, soaked 1-3 hours
1 1/2 tablespoons white miso
1 tablespoon garlic, minced
1 tablespoon chili powder
1/2 teaspoon cumin
2 tablespoons lemon juice
3 tablespoons olive oil
1 teaspoon sea salt

Place sprouted or cooked rice in mixing bowl and hand toss with the green onion, 1 cup diced tomato, cilantro, and oregano.  Set aside.  In high speed blender, blend the sun-dried tomatoes, remaining 1/2 cup diced tomato, miso, garlic, chili powder, cumin, lemon juice, olive oil, and salt until smooth.  Toss tomato paste with rice and mix well.

Snack
Tropical Mango Banana Popsicles by Angela Liddon (ohsheglows.com)
2 ripe bananas
2 cups frozen mango chunks
1/2 cup almond milk (or coconut milk)
splash of coconut extract (optional)


In a blender, add all ingredients and blend until smooth. Pour into popsicle molds (or ice cube trays) and freeze until set.

Day 18
Smoothie
Fruit Smoothie A La Alicia by Alicia Silverstone (the kind diet)
1/2 cup almond milk or other nut milk
1/2 cup soy milk or rice milk
3/4 banana, preferably frozen
1 cup frozen strawberries
2 drops stevia or 1 teaspoon maple syrup or to tast
1/4 teaspoon vanilla extract (optional)
1 whole cinnamon stick (optional)

Combine everything in a blender and whiz until smooth!

Breakfast
Chocolate Chip Cookie Dough Glazed Steel-Cut Oatmeal by Angela Liddon (ohsheglows.com)
1 serving make-ahead steel-cut oats (see original post link), approx. 3/4-1 cup cooked
1-2 tbsp cacao nibs (or sub nuts)
1 tbsp dark chocolate chips
Cookie dough glaze (whisk together: 1 tbsp cashew butter, 2 tbsp almond milk, 1 tsp maple syrup)


Reheat steel-cut oats with a splash of milk either in the micro or the stove-top. Stir in 1 tsp cacao nibs if desired.  In a small bowl or mug, whisk together the cookie dough glaze. Stir in 1/2 tsp chopped chocolate chips into the glaze if desired.  Spoon glaze on top of oats. Garnish with chopped chocolate chips and cacao nibs (or nuts).

Lunch
Spaghetti with Spinach and Mushrooms by Vegetarian Times (healing foods cookbook)
8 ounce uncocked pasta
1 15 ounce can low-sodium vegetable broth
2 tablespoon tomato paste
1 tablespoon harissa, or 1 teaspoon red pepper flakes
1/8 teaspoon saffron threads
1 pound mushrooms, quartered
1 clove garlic, minced (1 teaspoon)
1 pound spinach, coarsely chopped
1 15 ounce can chickpeas, rinsed and drained

Preheat oven to 350 degrees.  Break pasta into thirds.  Lay on baking sheet, and spritz with cooking spray.  Baked 7 minutes, until golden; shaking pan twice for even browning.  Bring broth, 2 1/2 cups water, tomato paste, harissa, and saffron to a simmer in saucepan.  Reduce heat to low.  Coat large pot with cooking spray, and set over medium-high heat.  Saute mushrooms 7 minutes, or until browned.  Add garlic, saute 1 minute.  Reduce heat to medium.  Add pasta and 2 cups hot broth.  Cook, stirring often, 4 to 5 minutes, until liquid is absorbed.  Add spinach, chickpeas, and remaining broth.  Simmer, stirring constantly, 5 to 7 minutes, until noodles are tender and most of broth is absorbed.  Add salt and pepper to taste.

Dinner
Southwest Black Bean and Roasted Sweet Potato Burger by Pam Brown (gardencafewoodstock.com)
2 cups cooked black beans, mashed
Sweet potatoes to equal 2 cups when peeled and cut into small cubes
2 teaspoons olive oil
Salt
3 ounces yellow onion, diced
2 teaspoons garlic
3 tablespoons tamari
2 teaspoons ground cumin
Pepper
7 ounces cooked rice
1 1/2 teaspoons vegetarian Worcestershire sauce
1 ounce cornmeal, plus 1 ounce for dredging

Preheat the oven to 350 degrees.  Place the mashed black beans in a bowl.  Peel and cut the sweet potatoes, dropping them in cold water as you cut them.  Drain well and toss with olive oil and salt.  Spread them out in an even layer on a lightly oiled baking sheet.  Roast in the oven for 25 to 30 minutes, or until tender.  Toss occasionally.  Heat a bit of olive oil in a large saute pan over medium high heat.  Add the onion and garlic and cook until lightly browned.  Add the onions to the bowl of beans.  Stir in the tamiri, cumin, and salt and pepper to taste.  Add the cooked rice, sweet potatoes, Worcestershire sauce, and 1 ounce of cornmeal.  Mix well and adjust the seasonings.  Form into 4 1/2 ounce patties and dredge lightly in the remaining 1 ounce of cornmeal.  Heat a cast-iron skillet over medium heat and add more olive oil.  Add the burgers and brown lightly on each side.  Place on a baking sheet and bake for 10 minutes.  Serve with salsa and guacamole on your favorite bun or bread.

Snack
Cheesy, Oozy Guacamole Bean Dip by Alicia Silverstone (the kind diet)
1 16 ounce can refried beans
3 large avocados
3 tablespoons fresh lime juice
2 8 ounce containers nondairy sour cream
1 packet taco seasoning
1/2 cup diced mild green chiles, drained
1/2 cup sliced black olives, or more if you like
5 tomatoes, chopped
2 cups shredded vegan Cheddar cheese

Preheat the oven to 350 degrees.  Spread a layer of refried beans in the bottom of an 8 X 8 inch quart glass baking dish.  Pit and peel the avocados, and place in a bowl.  Mash the avocados together with the lime juice, and spread on top of the refried beans.  Stir together the sour cream and taco seasoning, and spread over the avocado.  Sprinkle the chiles over the sour cream, and top with a layer of black olives.  Add the tomatoes, and sprinkle with the cheese.  Heat the dip for 15 to 30 minutes or until heated through and the cheese is a bit melted.  Serve warm or at room temperature.

Day 19
Smoothie
Lemon Lime Shake
1 1/2 Hass avocado
1 large cucumber
1 1/2 cup Young Thai coconut meat
4 cups Thai coconut water
1/4 ounce stevia powder
1/2 cup lemon juice
1/4 cup lime juice
Small pinch of Himalayan salt

Place all ingredients in blender and blend until smooth.

Breakfast
Chocolate Chunk Toffee Bars by Angela Liddon (ohsheglows.com)
1.5 cup oats
1/4 cup whole grain spelt flour
2 tbsp chia seeds
1 tsp ground cinnamon
1/2 tsp kosher salt
1 cup walnuts, chopped
1/2 cup brown rice syrup
2 tbsp Earth Balance (or other non-dairy spread)
1/4 cup packed brown sugar
1/4 cup all natural peanut butter (my PB is very ‘drippy’- if yours is dry add another tbsp Earth Balance)
1 tsp vanilla extract
1/2 cup chocolate chunks or chips


Preheat oven to 350F and line an 8-inch pan with 2 pieces of parchment paper (one going each way), so the bars do not stick to pan.  In a large bowl, stir together the dry ingredients (oats, flour, chia seeds, cinnamon, salt, walnuts).  In a microwavable bowl, stir together the brown rice syrup, Earth Balance, brown sugar, and peanut butter. Microwave on high for 45 seconds. Alternatively you can heat this on the stovetop.  Pour wet mixture onto dry and stir well. The mixture will be very tough to stir (it’s a thick dough!) so don’t be alarmed. Allow the dough to cool a bit before mixing in the chocolate (otherwise, if you add in the chocolate too soon, it will melt, and it’s best chunky).  Scoop into prepared pan and with a wet spoon spread out the mixture. The dough will be very thick and sticky. I dipped a pastry roller into water and rolled it out. Try to get it as even as possible!  Bake for 26-29 minutes at 350F. Allow to cool in the pan, on a cooling rack, for at least 15 minutes. Remove carefully from pan and allow to cool on the rack for another 20-30 minutes. If you cut the bars before completely cooling, they will crack, so it’s a good idea to wait as they will firm up.


NOTE: Bars will firm up quite a bit as they cool. Please avoid over-baking.

Lunch
Grilled Ratatouille Salad by Vegetarian Times (healing foods cookbook)
3/4 cup balsamic vinegar
1 medium eggplant, sliced lengthwise into 1/2 inch pieces
3 large red bell peppers, cut into quarters
3 medium zucchini, sliced in half lengthwise
1 medium onion, sliced into 1/2 inch rings
1/4 cup parsley, chopped
1/4 cup basil, chopped
1/4 cup pine nuts

Pour balsamic vinegar into small saucepan, and bring to a simmer over high heat.  Reduce heat to medium, and cook 12 minutes, or until vinegar becomes syrup-like and reduced to 1/4 cup.  Remove from heat, and set aside to cool.  Place sliced eggplant, bell pepper quarters, halved zucchini, and onion rings in large bowl; season with salt and pepper to taste.  Cover, and let stand 30 minutes at room temperature or in refrigerator overnight.  Drain off any liquid that accumulates.  Heat grill to medium-high or set grill pan over medium-high heat.  Spritz vegetables with cooking spray, and place on hot grill.  Grill 2 to 3 minutes per side, or until tender and cooked through.  Remove from grill.  Cool slightly, and chop into 1 inch chunks.  Combine vegetable chunks with chopped parsley, basil, and pine nuts.  Toss with balsamic syrup, and serve salad warm or chilled.

Dinner
Marinated Sea Vegetables by Chad Sarno (rawchef.com)
2 cups arame, rehydrated
2 cups hijiki, rehydrated
3 tablespoons green onions, finely chopped
1 tablespoon nama shoyu
2 tablespoons olive oil
1 tablespoon fresh lime juice
1/2 tablespoon toasted sesame oil
3 tablespoons white sesame seeds

In mixing bowl toss all ingredients well.  Serve immediately or store in refrigerator.


Snack
Artichoke Dip by Alicia Silverstone (the kind diet)
2 8.5 ounce cans quartered artichoke hearts in water, drained
1 cup Vegenaise
1 cup grated soy Parmesan
1 garlic clove, finely chopped (optional)
Paprika
Crackers or endive leaves for dipping

Use a wooden spoon to mash up the artichokes in a mixing bowl.  Add the Vegenaise, chesse, and garlic (if using) and combine well.  Scrape the dip into a baking dish, and bake for 30 minutes or until heated through and browned on top.  Sprinkle with paprika, and serve with crackers or endive leaves.

Day 20
Smoothie
Pink Flamingo Smoothie by Angela Liddon (ohsheglows.com)
3 cups watermelon
1/2 cup frozen strawberries
1 large frozen banana


Add all ingredients into blender and blend until smooth.


Breakfast
End of Summer Peach Apple Cobbler by Angela Liddon (ohsheglows.com)
Fruit base
5 cups sliced peaches
3 cups sliced apples
1/2 cup Sucanat (or white or brown sugar)
2 tbsp arrowroot powder (or cornstarch)
1/2 tsp cinnamon
1/3-1/2 cup water
1 tsp vanilla extract


Biscuit topping
1 cup gluten-free rolled oats, ground into a flour see note
1/4 cup almond flour/meal (or more oat flour)
1.5 tsp baking powder
1/4 tsp kosher salt
2 tbsp dry sugar (Sucanat, white, or brown sugar)
1/2 tsp cinnamon
3 tbsp Earth Balance (or other non-dairy butter replacer)
1/2 cup almond milk (or other non-dairy milk)


Preheat oven to 400F and grease a medium-sized casserole dish, square pan, or large pie dish.  Fruit base: In a large pot or skillet, whisk together the sweetener, arrowroot powder, and cinnamon. Stir in your sliced fruit and mix until coated. Now stir in the water and bring to a boil. Reduce heat and cook for 1-2 minutes. Remove from heat and stir in vanilla. Spoon cooked fruit into prepared pan.  Biscuit: In a medium-sized bowl, whisk together the dry ingredients. With a pastry cutter or fork, cut in the Earth Balance until mixture is crumbly like cornmeal. Stir in the almond milk until combined. Spoon the batter over the fruit. I dropped about 6 large spoonful’s to make 6 biscuits, but you can do it any way you want.  Bake at 400F for 25-30 minutes until golden. Serve immediately with vegan ice cream and toasted almonds.  Note: You can probably sub any flour you want in the biscuit recipe.

Lunch
Autumn Apple Salad with Pomegranate by Vegetarian Times (healing foods cookbook)
2 teaspoons olive oil
1 large shallot, finely chopped (1/4 cup)
1/4 cup balsamic vinegar
2 tablespoons honey
12 cups mesclun salad mix
1 apple, thinly sliced
1 cup pomegranate seeds

Warm oil in small skillet over low heat.  Add shallot, and saute 4 minutes, or until soft.  Remove from heat, and stir in balsamic vinegar and honey.  Season with salt and pepper to taste.  Combine mesclun mix and apple in large salad bowl.  Drizzle with half of dressing; toss to coat.  Divide among six plates. Top with pomegranate seeds, and remaining dressing.

Dinner
Choosing Raw Peanut Noodles by Gena Hamshaw (choosingraw.com)
Asian Dressing
1 inch piece ginger root
1 cup olive oil (or flax oil)
2 teaspoons toasted sesame oil
Juice of 1 lime
1/4 cup mellow white miso
6 dates, pitted, or 1/4 cup maple syrup
2 tablespoons nama shoyu
1/3 cup water

Blend all ingredients on high till creamy and emulsified

Noodles
1 large or 2 small zucchinis, spiralized or sliced with a vegetable peeler
1/2 red pepper, sliced into matchsticks
1/2 carrot, sliced into matchsticks
1/4 large or 1/2 small cucumber, grated or peeled into long strips
Scallions or green onion to garnish

To make the dish, simply prepare and mix all veggies, save the scallions or green onion.  Toss them with 1/4 cup dressing, adding more if necessary, and sprinkle with scallions.  Sugar snaps, shiitake mushrooms, snow pea shoots, or mung bean sprouts would also be a great addition to the noodles.

Snack
Real Salsa with Baked Chips by Mollie Katzen (honest pretzels)
2 cups cherry tomatoes
2 scallions, minced (trim the hairy tip, and cut white and lower half of green part in tiny pieces)
4 fresh basil leaves
10 cilantro leaves
Salt in a shaker
1 tablespoon red wine vinegar
1 tablespoon olive oil
Hot sauce or Tabasco sauce (optional, and as much as you like)

Measure 2 cups tomatoes.  Pull off their tops, and then carefully slice the tomatoes into tiny pieces and put them in a medium-small bowl.  Put the scallions in the bowl with the tomatoes.  Pile up 4 basil leaves and 10 small cilantro leaves.  Snip them with scissors or cut them on a cutting board or with a sharp knife until they are tiny.  Put them in the bowl with the tomatoes and scallions.  Sprinkle a few shakes of salt.  Measure 1 tablespoon vinegar and 1 tablespoon olive oil, and stir these in.  If you like it spicy, you can also add a few drops of hot sauce or Tabasco sauce.  Serve with your favorite baked chips.

Day 21
Smoothie
Peppermint Patty Green Monster by Angela Liddon (ohsheglows.com)


1 1.5 large frozen banana (peeled before freezing)
1 1.25 cup non-dairy milk 
Handful of fresh mint leaves, stems removed
1-2 handfuls spinach
1/8- 1/4 teaspoon peppermint extract (optional)
1-2 tablespoons chopped dark chocolate, for garnish


Place all ingredients in blender except chocolate.  Blend until smooth.  Adjust to taste and serve with garnish or chopped dark chocolate and mint leaves.


Breakfast
Pumpkin Pie Glo Bites by Angela Liddon (ohsheglows.com)
Crust
1/4 cup Earth Balance (soy-free if desired)
1/4 cup sucanat (brown sugar probably works)
1 cup spelt flour
1/4 c milled flax
1 t cinnamon
1-2 tablespoon non-dairy milk (if crust is dry- mine was)


Filling
½ t baking powder
1 t vanilla
1/2 teaspoon cinnamon
pinch nutmeg
¼ cup Whole Wheat Pastry Flour
¼ cup cane sugar (or regular white)
½ cup canned pumpkin
½ cup non-dairy milk
Dark Chocolate chips (optional)


Preheat oven to 350F. Grease a muffin tin. Mix crust together with a hand blender in a medium sized bowl.  Place approx 1 tablespoon of crust in a regular muffin tin. Press down to create a mini crust making sure the crust comes up on the sides a bit.  Mix filling in a bowl and then add approximately 2 teaspoons of filling and top with dark chocolate chips if preferred.  Bake at 350F for 15-20 minutes. Makes 8-12 bites depending on how thick you make the crust. Ours made 10.


Lunch
Couscous with Asparagus, Snow Peas, and Radishes by Vegetarian Times (healing foods cookbook)
1/2 pound asparagus, sliced into 1/4 inch rounds (1 3/4 cups)
1/4 pound snow peas, sliced crosswise into 1/4 inch strips (1 cup)
2 cups low-sodium vegetable broth
3 2 inch strips lemon zest
1 10 ounce package couscous
3 radishes, thinly sliced (1/3 cup)
3 tablespoons lemon juice
2 tablespoons chopped chives
2 tablespoons chopped parsley
1 tablespoon chopped mint

Cook asparagus and snow peas in large pot of boiling salted water 2 to 3 minutes, or until crisp- tender. Drain, and rinse under cold water.  Bring broth and zest to a boil in large pot.  Combine couscous and broth in bowl.  Cover, let stand 10 minutes.  Discard zest.  Fluff couscous with fork, and stir in asparagus, snow peas, radishes, lemon juice, chives, parsley, and mint.  Season to taste with salt and pepper.

Dinner
Spiced Kabocha Squash Soup by Vegetarian Times (healing foods cookbook)
1/2 medium kabocha or 1 butternut squash (2 pounds), halved
5 cloves garlic, peeled
1 small onion, chopped (1 cup)
1/4 teaspoon ground ginger
1/4 teaspoon grond allspice
1/8 teaspoon ground cinnamon
1 15 ounce can low-sodium vegetable broth
3 tablespoons finely chopped chives
1 teaspoon sherry vinegar

Preheat oven to 350 degrees.  Line baking sheet with foil, and coat with cooking spray.  Place squash cut-side down on prepared baking sheet; put garlic under squash hallows.  Bake 50 minutes, or until tender.  Cool 10 minutes.  Scoop out squash flesh and garlic into large bowl.  Coat large pot with cooking spray, and heat over medium heat.  Add onion, and cook 7 minutes, or until translucent.  Add spices, and cook 1 minute more.  Stir in squash, garlic, broth, and 3 1/2 cups water.  Bring to simmer, and reduce heat to medium-low.  Partially cover pot; simmer 25 minutes.  Remove from heat, and pour into blender; puree until smooth.  Stir in chives and vinegar just before serving hot or cold.

Snack
Mess Free Banana Split Bites by Angela Liddon (ohsheglows.com)
2 medium bananas, peeled & cut into 10 pieces each
2-3 strawberries, cut in half and sliced to make 20 pieces
6 tbsp dark chocolate chips
1 tbsp coconut oil (see tips below)
drippy Nut butter, to drizzle on (optional)
1.5 tbsp shredded coconut
2 tbsp finely chopped walnuts


Place 20 mini cupcake liners on a small baking sheet. Slice bananas and place 1 piece into each liner. Do the same for the strawberries.  In a small pot on the stovetop or in a microwave, melt the chocolate and coconut oil on low. Remove from heat and stir well to melt the remaining chunks.  Make a workstation with the bites, melted chocolate, coconut, walnuts, and optional nut butter. Spoon on 1/2 teaspoon of melted chocolate onto a bite and gently spread out. Drizzle on nut butter (optional). Quickly sprinkle with coconut and walnuts. Repeat for the remaining 19 bites.  Freeze for a minimum of 15 minutes. If they are in the freezer for a long time and freeze solid, let them sit on the counter for about 15 minutes to soften up a bit. I put mine in a Tupperware container for storage.