WK Lesson 7 NOSH SYSTEM - whitneyskitchen.comwhitneyskitchen.com/.../WK-Lesson-7-NOSH-SYSTEM.pdf ·...
Transcript of WK Lesson 7 NOSH SYSTEM - whitneyskitchen.comwhitneyskitchen.com/.../WK-Lesson-7-NOSH-SYSTEM.pdf ·...
THE NOSH SYSTEMLESSON SEVEN
1. Get your Lemon Water Ready. (Follow the recipe below)
2. Lay out exercise clothes and shoes.
3. Set the alarm and put it across the room. (Double Check it).
4. Go to bed. (Aim for 7 hours) -‐Mentally review your morning routine and anticipate success.
THE EVENING ROUTINE“Every great day starts the night before”. ~Darren Hardy-‐Success Magazine
THE MORNING ROUTINE“Instead of having to use willpower to decide whether or not you’ll get up and move, that day, you simply get up and move because that’s part of your morning routine.” ~ Charles Duhigg-‐The Power of Habit1. Get up the first time your alarm sounds.2. Slip into your exercise clothes and lace up your shoes.3. Grab your lemon water4. Head out the door to move for 30 minutes. -‐While you’re out moving, purposefully repeat your daily declaration several times (see below) -‐Anticipate your day by rehearsing the successful completion of your routines.
MY DAILY DECLARATION(WORK IN) THE WORKOUT
The gap betweens
stimulus and response gives me power to make great
choices.
Get in 10,000 Steps 5 out of 7 days
this week!
LEMON WATER
INGREDIENTS:8-‐12 oz Filtered Water or a bo^le of waterLemon or Lemon Juice (Adjust to taste) Straw (opaonal)
INSTRUCTIONS1. Fill your favorite mug or cup with hot, warm or cold water. 2. Squeeze your lemon or pour lemon juice into your water. Put it in the fridge to be ready for your morning rouane.3. Drink up! Consider squeezing some lemon into a water bo^le as you walk out the door for your exercise. TIPS-‐Fresh, organic lemons are always the best. Leave the peel soaking in your water for addiaonal health benefits. -‐Bo^led lemon juice is a convenient opaon. Keep some in your pantry at all ames. -‐A straw will protect the enamel on your teeth, especially f you enjoy a strong lemon flavor! -‐Using hot water will samulate your digesave tract and help “get things moving”.
Warm lemon water serves as the perfect ‘good morning drink’, as it aids to hydrate your body after a long fast (sleeping) and gets the digestive process moving to eliminate the waste products gathered in the blood while you were sleeping. It provides anti-‐viral, anti bacterial and anti-‐
oxidant properties your immune system relies on. Drink up!
The Carrot Cake (Greenish) Smoothie
INGREDIENTS
2 c dairy free milk ½ c water or enough to make the carrots process 2 frozen bananas 10 small to medium organic carrots ¼ c cashews ¼ c dates 1 t cinnamon 1 t lemon juice Opaonal: 1 c organic spinachcinnamon to shake on the top unsweetened coconut to garnish
Lenal and Sesame Rissoles on a Bed of Greens
INGREDIENTS
4 c cooked brown lenals 1 c cooked barley 1/4 c water 1 c onion chopped 2 t chopped garlic 4 c diced mushrooms 1.5 t thyme 2 tomatoes finely chopped 4 T tomato paste 1 c grated carrot 2 t curry powder 1 T low sodium soy sauce1/4 c chopped parsley 1.5 c dried bread crumbs 1/2 c sesame seeds
Organic Greens Hidden Cashew Ranch Dressing
INSTRUCTIONS
Preheat oven to 350 degrees. Saute onion, garlic and mushroom in water unal som. In a large bowl combine cooked veg, lenals, tomatoes, walnuts, tomato paste, carrots, seasonings, 1/4 c chopped parsley and 1 c bread crumbs. Mix well.Combine remaining breadcrumbs with sesame seeds.
Create 1/4 c sized balls, fla^en and coat in breadcrumb mixture. Place panes on a prepared baking sheet and BROIL for 6 minutes per side. BAKE in oven for a further 5-‐8 minutes. Serve over a bed of greens with Hidden Cashew Ranch Dressing.
Homespun Lenal Stewcheck out fapreevegan.com for more plant based recipes
INGREDIENTS
4 c vegetable broth (divided) 1 1/2 pounds large gold potatoes, cut into large cubes 8 ounces mushrooms, halved or quartered 1 large onion, chopped (1 c frozen onions) 2 large carrots, thickly sliced (1/2 lb frozen carrots) 2 ribs celery, chopped 2 bay leaves 4 cloves garlic, minced 1 T low sodium soy sauce, coconut aminos, or tamari 2 t dried thyme leaves 1 t dried rosemary, crushed 1 t poultry seasoning 1/2 t rubbed sage 4 c brown lenals, cooked 1 c cooked barley freshly ground pepper, to taste parsley
INSTRUCTIONS Saute' potatoes, mushrooms, onions, carrots and celery in 1 c veg broth unal som. Add seasonings and simmer for 15 minutes, adding more seasoning if needed. Finally add in lenals and barley and heat through. Garnish with chopped fresh parsley. Enjoy!
Hidden Cashew Ranch Dressing fapreevegan.com
INGREDIENTS
1/4 c raw cashews 1 1/4 c plain, unsweetened non-‐dairy milk 1 T chia seeds 1 – 2 T fresh lemon juice (more to taste) 1 clove garlic (or 1/4 tsp. garlic powder) 1/2 t granulated onion 1/8 t black pepper, freshly ground 1/4 t salt (opaonal or to taste) 1 T minced fresh parsley 2 t chives, raw or freeze-‐dried, snipped
INSTRUCTIONS
Place all ingredients except parsley and chives into blender and process on high unal smooth. Add parsley and chives and blend on low briefly to incorporate them (We want to see pieces). Refrigerate for at least an hour to allow flavors to blend. TIPS
If you are using a regular blender, rather than a high-‐speed blender like a Vita-‐Mix, soak the cashews first to somen them before blending. Cover them with water and allow them to stand for at least 4 hours. Pour off the water before proceeding with the recipe. You may need to reduce the amount of non-‐dairy milk by a couple of tablespoons to prevent the dressing from being too thin.
Cashew Cookie Bars
INGREDIENTS
1 c pi^ed Medjool dates 1/2 c raw unsalted cashews 1 T water – if needed
In a food processor, pulse the cashews and dates unal they form a ball. (Add any bit of water if ball does not form within a minute). Remove the mixture and form into a ball. Press dough into parchment prepared 8x8 pan (spray lightly with cooking spray) Press flat. Or, divide dough and roll into 12 walnut sized balls. Enjoy! Makes fantasac edible play dough for the young ones or the young at heart!
Note: Store the bars in the refrigerator or freezer for maximum life.
Check out more variaaons and other incredible dessert oriented plant based opaons at chocolatecovderedkaae.com
SHOPPING LIST
lemons bananas (keep some in freezer) organic carrots organic spinach mixed organic greens mushrooms yellow onions tomatoes parsley potatoes celery chives
Produce
Refrigerated
plant based milk
Dry Goods
filtered/bottled water (optional) lemon juice veg based broth/broth paste cashews dates chia seeds coconut (optional) 2 lbs. dried brown lentils 2 c barley 1 can of tomato paste bread crumbs sesame seeds vegetable broth
Pantry
cinnamon chopped garlic thyme sage bay leaves garlic powder salt and pepper rosemary curry powder soy sauce poultry seasoning onion powder
Your shopping list is growing! This week you’ve got recipes for a Green Smoothie, a delicious Hugh Jass Salad, a NOSH POT, Salad Dressing and Dessert! We’re almost to a full NOSH SYSTEM! Here’s how this is designed to work: Go shopping. Cook your beans and grain first. This week it’s Lentils . Make your NOSH POT. Then as you’re ready, simply make the recipes we’ve provided and enjoy eating REAL FAST FOOD! Now you’re ready for the week!