Gather in Coach Nancy’s kitchen for a day’s worth of GBOMBS.
HELPFUL LINKS
► Free 9 Day Challenge
► Free 5-day eat to live challenge
► The Eat to Live Family Waitlist
► Affiliate link to shop on Dr Fuhrman’s Website
► My Blender (Vitamix): https://amzn.to/2Sud54N
► Veggie Chopper: https://amzn.to/3I8J9Eg
►APPLY FOR FREE STRATEGY SESSION WITH COACH NANCY
NUTRI-OAT BOWL
Makes 1 serving
INGREDIENTS
3 Tablespoons dry old-fashioned oats
2 Tablespoons hemp hearts
1 Tablespoon ground flaxseed
½ cup plain plant milk
½ teaspoon vanilla extract OR ¼ teaspoon powdered vanilla bean
½ teaspoon cinnamon
1 cup fresh blueberries or other berries
1 1/2 cups greens (baby spinach, kale, or chard) small chop (from ~ 2 ounces)
Can add ½ cup mango chunks, ½ banana, ½ shredded sweet apple OR 1 Tablespoon of date paste to sweeten, if desired
DIRECTIONS
In a cereal bowl, combine all ingredients in the order listed. Stir together, adding more plant milk as desired.
Heat in the microwave, or in a small saucepan on the stove, if desired.
BROCCOLI-CRANBERRY SALAD
Makes 6 cups (3 servings)
INGREDIENTS
1 sweet-tart apple (like Cameo OR Jazz), cut into small chunks
Juice of 1 medium lemon
6 cups raw broccoli florets, cut into bite-sized pieces
1 cup shredded carrots
1½ cups (1-15 ounce can) no- low- sodium adzuki (or other) beans, drained and rinsed
3 Tablespoons raw, unsalted pumpkin seeds
3 Tablespoons dried cranberries (preferably apple juice sweetened) OR raisins OR currants
¼ cup onion, your choice, finely chopped
DRESSING INGREDIENTS
¾ cup untoasted, unsalted cashews (cover with 1 cup water and soak for 1 hour-discard liquid)
¾ cup water
Juice of 2 medium lemons
1 Medjool date, no pit
1 teaspoon dijon mustard
1 teaspoon coconut aminos
DIRECTIONS
For Dressing:
In small container of high-powered blender (OR in a tall container use an immersion blender) combine all ingredients and buzz until smooth and silky. Set aside while combining the SALAD:
In large (non-metal) mixing bowl, combine apple chunks with juice from 1 lemon and toss together. Add remaining salad ingredients. Coat with the dressing and chill.
Enjoy 2 cups of salad on 3 cups of shredded Romaine lettuce.
BRUSSEL’S SPROUT SOUP
Makes 12 cups soup (6 servings)
INGREDIENTS
1 medium sweet onion, small-diced
1 medium sweet bell pepper, red, small-diced
3 medium carrots, small-diced
2 stalks of celery, small-diced
1 pound Brussel’s Sprouts (12 or so), trimmed and shredded
6 medium cloves of garlic, minced
½ teaspoon fresh ground black pepper
1 canned chipotle pepper in adobo sauce, chopped
6 cups low- no sodium veggie stock
2 cups water
1 cup lentils
FOR TOPPING:
1 medium avocado, cut into small chunks
Juice of 1 medium lime
1 1/2 cups of the shredded Brussel’s Sprouts
DIRECTIONS
Combine all soup ingredients (leaving out 1 ½ cups of shredded Brussel’s Sprouts to be used in the topping) in an electric pressure cooker OR large soup pot. Cook for 20 minutes on medium pressure, natural release OR 45 minutes on stove top on medium-low heat after bringing to a slight boil.
In a medium bowl, combine remaining Brussel’s sprouts, avocado and lime and toss.
When serving, place 2 cups in a large bowl and place ⅓ cup of Topping on each bowl.
All righty it’s breakfast time! What I Eat in a Day: Breakfast today is going to be a Nutri Bowl and we’ve done different variations of this recipe. I’m going to throw in what I find. Some spinach and fresh blueberries.
Chop the spinach really finely in the processor. I could do this in my chopping bowl. You could do it with scissors. I’m making two bowls, one for me and one for my video man. I keep my processor on the counter so it’s handy.
Okay! All right, so the spinach is ready so I’m just gonna put half of this in each bowl. You can use frozen blueberries if you prefer. I bought some fresh ones, some organic ones, and we’re going to use a cup for each of us. I’m going to use old-fashioned oats from Trader Joe’s, three tablespoons in each, and we’re going to get our ground flax.
I’ve already ground the flax and I’m going to give some on eachone. A little bit of vanilla and a little bit of cinnamon. Just a tad of vanilla. You could use powder if you wanted to. So good!
Stir it all together. So very simple. The spinach adds some crunch and, like I said, a little bit of moisture. So I’m going to put the blueberries on top and then, if you want to, you can stir in a little bit of plant milk.
I’m going to get some almond milk out. See how quick this is? You could make this and take it to work with you to eat on the way if you needed to. And breakfast is served!
All right, we’re sitting down to the Nutri Bowl now and realizing it’s not very sweet. So if you want a little sweetness in it, you could add some banana or some shredded apple a little bit of date paste if you wanted to add just a tad of sweetness. Enjoy! We’ve got G Bombs, we’ve got greens, we’ve got the seeds with the hemp and the flax, we’ve got berries with the blueberries, enjoy.
Now it’s time to fix some lunch. So I’m going to do a broccoli cranberry salad today because I have lots of broccoli, some beans, and I’ve got some adzuki beans to use, apple, carrot, and some lemon juice. All right so we’re going to start with our apples. There’s a little bit of lemon juice an average medium lemon is a tablespoon to a tablespoon and a half. They vary but that’s going to be a tablespoon of lemon just to keep that from turning brown.
Right now the next thing we’re going to do is the and carrots. I’m going to go ahead and do my onion in here too just to show you that it’s possible. I do like some red onions sometimes but they’re really strong.
So there’s the onion, just a little bit of onion for us, maybe a quarter of a cup which is plenty. Okay and then the next thing I’m going to do is the broccoli. Now I’ve done this trick before, but just so you see what I’m doing, I put a damp rag underneath so that my cutting board doesn’t move.
So this recipe calls for six cups of broccoli. Okay I think we’re probably about at six cups. I’m just gonna do one more little handful. Oh the adzuki beans are gonna go in here too. Okay so here’s the dried cranberries. About three tablespoons of these and about three tablespoons of this. Give this a little toss.
Note that I do this in a plastic bowl instead of a metal bowl because of the lemon juice. All right, so for the dressing I went ahead and put three quarters of a cup of untoasted cashews but I put some hot water over them and let them soften for a little bit. These are nice whole ones so they’ve got a little bit soft so they will cream up nicely. And i’m using this tall jar of my blender.
This is about two tablespoons of lemon juice, three quarters cup of water, not quite half (you need to adjust the water as you go) as well. Stone ground dijon mustard. I like the West Braid brand it has no sodium whatsoever. And about a teaspoon of coconut oil and I’m getting a date. They’re already pitted which is very nice.
We may need to add a little bit more liquid to the Vitamix. I’m gonna give it a taste. Hmm that’s nice! It’s very flavorful. The lemon juice is nice and it’s creamy.
This is a great base for a salad dressing. You can use it and add herbs and spices to it. Some ground pepper. This will last in the refrigerator for, I don’t know, three or four days. If it lasts that long.
I’m just gonna keep everything together so it’s nice and shredded. Small pieces. A couple cups in there and as I’m eating I’ll stir it up and lunch is ready!
All right, time to make some dinner. We’re doing a soup today and my husband, the smart one behind the camera here, taught me this: to Google something if you’ve got some ingredients in your refrigerator like brussels sprouts, adobe pepper, and I wanted to make it with lentils. So I just put brussels sprouts lentils in the search engine and came up with a soup right away. So that’s a fun thing you can always look up a recipe according to what ingredients you have.
So I’m gonna get some sweet pepper, some celery, and some carrots, garlic, and these are huge garlics. Now we just need the brussels sprouts and some veggie broth. I’m just going to prep these cutting off the stems. I’ll keep the pieces that fall off because I can just put that through the processor. And we’re done.
We’ll get some veggie broth. So I’m going to give these a little chop. These are adobo chilies. I’ll stick with just that amount, a tablespoon. This is two cups. I personally like soup a little on the stew side with not quite as much broth but if your container holds it you can certainly add more broth.
Got about a cup of lentils. I’m just washing them off here. Oh okay, lentils are in so we’ll do it on the soup setting. We will take a little bit of time with the lentils. So we’ll do soup, normal, 20 minutes. Lentils should be done by then so we’ll let that cook and we’ll be back and show you what it looks like.
All right this just finished up a little bit ago. We’re gonna do a quick release here and put this together. This is the leftover brussels sprouts and I’m just going to cut half an avocado. Dice it up, always nice when avocados are perfect. Isn’t it? There we go!
So let’s just see if those are done. And there we have it, dinner is served!
All right, we have a whole day of nutritarian eating. Got our G-Bombs in. Glad to have you in my kitchen. See you next time!
The above is a transcript from this week’s YouTube video. Click here if you’d like to see the video.
