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Learn to Eat Healthy Consistently and Joyfully

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WHAT I EAT IN A DAY RECIPES

BREAKFAST – CHAI QUINOA & STEEL-CUT OATS (warm or cold)

Makes 3 large servings or 4 smaller servings

INGREDIENTS

3 cups water
¾ cup steel-cut oats
¾ cup quinoa
3 bags of Chai Tea (decaf, if preferred)

DIRECTIONS

In large pot, combine water, oats, quinoa and tea bags over medium heat and bring to a gentle boil. Reduce heat and simmer for 15 minutes, stirring occasionally. Remove tea bags and refrigerate mixture. At serving time: serve ⅓ of the oat mixture (warmed, if desired) and top with the following:

TOPPINGS FOR 1 SERVING

1 tablespoon ground flax seeds
1 cup sliced strawberries
1 Tablespoon unsweetened coconut shreds
1 Tablespoon cocoa nibs
1 Tablespoon 1-ingredient almond butter

DIRECTIONS

In small bowl, combine cacao or carob, tahini and water and whisk until smooth, adding more water as needed. Top oats with remaining toppings and drizzle with tahini mixture.

LUNCH – SPINACH SALAD & WHITE DRESSING

SIMPLE WHITE DRESSING

Makes 3 servings

INGREDIENTS

½ cup cooked (low- no- sodium) garbanzo beans
½ cup unsweetened plant milk
¼ cup hemp hearts
A few twists of freshly ground black pepper
½ teaspoon onion powder
½ teaspoon garlic powder
2 Tablespoons unseasoned rice vinegar
2 Tablespoons raisins OR currants
Water as needed to make correct consistency
Fresh basil, parsley OR cilantro (optional)

DIRECTIONS

In a high-powered blender, combine all ingredients and whirl until creamy.

If desired, drop in a few sprigs of fresh herbs and pulse.

SPINACH SALAD

Makes 1 serving

INGREDIENTS

8 ounces baby spinach (4 packed cups) chopped if desired
½ yellow sweet bell pepper, chopped
½ cup shredded carrots
¼ cup chopped sweet onion
½ cup cooked (low- no- sodium) garbanzo beans
½ cup grapes, sliced
¼ cup cooked sliced mushrooms

DIRECTIONS

In large bowl, combine spinach and remaining ingredients. Toss with ⅓ of the Dressing.

DINNER – CURRIED VEGETABLE STEW

Servings: Makes approximately four 2 cup servings

INGREDIENTS

For roasting:

1 Tablespoon lemon juice
1 teaspoons coconut aminos
2 teaspoon curry powder
1 Tablespoon water
1 head of cauliflower cut into florets (24 oz)
2 medium carrots, medium-chopped
1 large yellow (summer) squash, medium-chopped
1 large zucchini, medium-chopped
6 ounces raw mushrooms chopped

DIRECTIONS

Preheat oven to 360*F.

In a large bowl combine veggies. Add lemon juice, coconut aminos, water and curry powder and toss to coat. Place on parchment paper OR silpat lined pans and roast for 20 minutes until cauliflower is just done. Remove from oven and set aside.

For the sauce:

INGREDIENTS

1/2 large yellow or white onion (1 cup), rough chopped
5 medium tomatoes (on the vine), rough chopped
1 green chili (thai or jalapeno), rough chopped, optional
5 small to medium sized cloves of garlic, rough chopped
1 inch piece of ginger, rough chopped
1 date soaked in ¼ cup water and microwaved for 30 sec
1/2 teaspoon turmeric
1 1/2  teaspoons curry powder
1 1/2 teaspoons coriander powder
1/2 teaspoon garam masala (OR ¼ teaspoon ground cloves + ¼ teaspoon ground cinnamon)
1/4 teaspoon cumin powder
1/4 teaspoon cayenne powder, optional

DIRECTIONS

While vegetables are roasting, make your sauce. In a high speed blender, add all the sauce ingredients roughly chopped.  Blend for 1 minute until you have a smooth paste.

Preheat a medium sized saucepan on the stove and pour the contents of the blender into it.  Heat over medium-high flame until the raw smell disappears. Continue cooking for 20-30 minutes until you reduce and thicken the sauce – a splatter guard might be helpful and/or you can keep it covered.

Once the sauce has thickened, add your FINISHING CREAM.

Add the roasted vegetables and simmer on the stove for 5-10 more minutes.  Your curry is ready to eat! Enjoy ⅓ of the recipe each night of the Set.

FINISHING CREAM

INGREDIENTS

2 Tablespoons raw cashews soaked in
1 c unsweetened almond milk

DIRECTIONS

In a small glass bowl, mix 2 T raw cashews in 1 cup almond milk. Allow to soak for 30 minutes. In high-powered blender, whirl until smooth.

 

VIDEO SHOW NOTES

Who knew it could taste this good while you’re taking care of your health and losing weight at the same time? Not to mention that sweet feeling of satiety that you get from all that fiber!

BREAKFAST – CHAI QUINOA & STEEL-CUT OATS

What’s fun about this recipe is using tea bags to flavor the oats. And you can actually use this trick with any flavor you like – chai tea bags are especially good or perhaps cinnamon wild orange peach? Whatever you fancy!

We combined the quinoa with oats in this recipe to boost the protein content as well as adding some texture to the oats. You need to rinse the quinoa well, combine with water, the steel cut oats quinoa and the tea bags that have been tied together with the tags removed.  You then bring this to a boil, then simmer and cook until done. You then remove the tea bags, place in your serving bowl and commence with your toppings.  Strawberries, ground flaxseed, coconut shreds, cocoa nibs, almond butter or anything else you like.

LUNCH – SPINACH SALAD & WHITE DRESSING

To make the dressing we blended together garbanzo beans (also known as chickpeas),  plant milk, hemp seeds, cracked pepper, onion, garlic powder, vinegar, and some currants for sweetness. Blend this up and once this is smooth if needed, add some water for your desired consistency and then you can add in some fresh herbs. We used parsley. This recipe will yield about three servings of dressing but you don’t have to be shy with nutritarian dressings and you can always make more later if you need it on to this super.

For the simple salad, we chop a 10-ounce container of spinach.  You can use any green leafy that you have on hand. We then put this in our serving bowl and decorate it with the extras carrots, sweet pepper, sweet onions, sliced black grapes, garbanzo beans, and mushrooms. We then toss this with the dressing.

DINNER – CURRIED VEGETABLE STEW

This is curried vegetable stew is so flavourful. We start by prepping the vegetables to roast.  Cut the cauliflower into florets, chop the zucchini and yellow squash, and some carrots. You can use mushrooms too if you like. Add some water, curry powder, lemon juice, and coconut aminos, and toss to coat.  Spread these out on baking pans and while these roast you can make your curry sauce.

In a high-powered blender, we combined onion, tomatoes, garlic, and jalapeno if you like spice. Add some fresh ginger Medjool dates and other spices – whatever you suit your taste to create a lovely curry. Blend well and pour into a large pan. Cover this as it cooks because it may splatter a little.

We then make one of my favorite things ever – a creamy finishing sauce. Blend some soaked cashews and plant milk. If you have a high-powered/high-speed blender, you may not have to soak them but it makes it a little creamier. After the sauce is cooked we swirl some of the finishing sauce in and stir well so that the veggies get a nice bath.

These dishes are so flavorful. Very hearty too with lots of food.

Let us know what you think as always

Small Shifts

I wanted to mention something that we call ‘small shifts’. It’s a concept that I use in the Eat to Live family, which is my monthly group coaching membership. Small shifts are things that you do little by little to move the needle forward and get you towards your goals of either weight loss or just healthy eating consistency/being closer to nutritarian eating. Whateveryour goal might be we use small shifts to get there. We don’t try to do everything all at once – we try to do these small shifts.

One small shift that I think is really useful when you’re following someone else’s meal plan (like for instance what we gave you What I Eat in a Day video or on our free 9-day challenge meal plan) – use the small shift of just looking towards your hunger signals and your satiety signals.  That is before meals, during meals, and after meals, making sure that you’re checking in with your tummy, checking in with your brain and how you’re feeling. If you’re feeling like you need a specific food to make your hunger go away and you’re really craving – that’s not hunger. If you’re feeling like you are really, really hungry but a plate of vegetables or these meals aren’t going to do it for you, you’re not hungry you’re craving. But if you are truly hungry, that’s when you want to just check in.  Make sure that you’re truly hungry before your meals. If you’re not hungry yet the wait and when you’re eating your meals make sure that you’re checking in with your hunger levels to get that little signal from your brain that says like ‘I don’t want any more of this. I’m done.’ And if you’re feeling truly satiated (meaning not that you wouldn’t just prefer pizza or something) but if you’re truly done then you just push that plate away and you stop eating. Then for the next few hours, you wait until your next meal. Just make sure that you’re paying attention to the moment where you actually get hungry again before you have your next meal.

So this small shift, looking to make sure that you’re doing this throughout your days is really going to go a long way towards keeping you slim, keeping you healthy and on the Eat to Live vegetarian diet while resetting your hunger signals, detoxing, and all that good stuff.

Join our 9-day challenge

If you want to get a free Eat to Live 9-day challenge (with a free 9-day meal plan), you can sign up for it on the home page of thewateringmouth.com. Give it a go and see what you think!

The above is from this week’s YouTube video. Click here if you’d like to see the video