Dana Eating Plan Ideas

 (4) drinks/week + 1/2 bodyweight of water. Eat within 12 hour period. No gluten or dairy.

Breakfast:

Chia seed pudding

Smoothies

Eggs w/spinach + tomatoes. 

Lunch: 

Avo, basil, greens, rôtissoire chicken.

Spinach salad w/ grated carrots, grated beets, 1/4 to 1/2 c. pre-cooked lentils w/ grilled chicken. 

Turkey, avocado, tomato,  arugula on gluten-free bread toast. With a simple green salad with greens, sauted asparagus, green beans, avocado.

Vegetable crudette plate:  With raw carrots,  orange and purple tomatoes,  radish, cucumber w/ hummus, avocado and turkey slices. 

Mexican inspired salad: chicken breast, greens, black beans, tomatoes, sliced peppers, avocado.

Dinners: Cooking once and eating twice. 

Turkey burgers w/ green salad.

Shrimp, peppers, broccoli, cauliflower, snow peas. Wolk. w/ brown rice. 

Wild salmon w/ roasted vegetables: yellow peppers, carrot, onion, egg plant, zucchini, olive oil, sea salt. NO potatoes. 375 degrees for 45 minutes. Roast a lot and have some to add to next day's salad. 

Fish: Cast iron in olive oil Pan fried fish: (3) minutes each side. and sq. lemon and parsley

Cumin Roasted Carrots w/ wilted spinach. Spinach in a little water, and then drain and a little olive oil salt, pepper. 

Kale salad: chopped w/ drizzled olive oil. massaged in. salt, lemon juice, marinate... and then add basil, radish and then top w/ drained 1/4 c. chick peas and serve w/ rotes. chicken.

Turkey chili: ground turkey, organic spices, black beans, w/salad.

Wild salmon w/green beans tossed in olive oil, a little bit of lemon zest w/ new potatoes, 

To cook green beans: Green beans in cast iron pan, /2 filled w/ water... boil until almost done and then drain and add a little olive oil and lemon zest, salt & cracked pepper.

Snacks: vegetables and nuts. 4pm: raw nuts, veg crudette w/hummus, watermelon, berries

Evening snacks: fruit and tea. 3 cups watermelon w/ hibiscus tea. Fresh figs (2) and peppermint tea.

raspberries + almond milk. 8 oz. glass (no protein powder)

Sliced peach w/ Mint tea. 

1 cup blueberries w/unsweetened coconut flakes. squeeze lime juice.

pink grapefruit w/ tea coconut sugar

baked apple w/cinnamon w/coconut sugar bake 30 minutes (core the apple)

Dressing for salads: Equal parts olive oil and lemon juice, cracked pepper, w/ 1 tea mustard, 1 tea. honey

Avocado Smoothie

 Avo smoothie

1/2 avocado

equal parts w/ almond milk & coconut water

greens spinach, cinnamon

hemp seed (It's the protein)

Chia Seed Pudding

 Chia Seed Pudding

3 T. chia seeds

1 Cup almond milk.

Mason jar. Takes 15 minutes. 

Add blueberries, strawberries, apricots + coconut.

(Same protein as an egg. 12 Grams fiber. Same Omega as a piece of salmon.)

Tabouli (Dana's)

 5 T. Hemp Seeds

Parsley (As much as want- not too much)

Cucumber (4-5 spoonfuls)

Red + Yellow cherry tomatoes (same amount as cucumber)

Salt

Lime juice squeezed over top.

Mix together. Can add a little olive oil, but doesn't need it.

Egg Bake (Spinach + Feta)

(from Patty)

6 slices white bread cubed (I don't remove the crust) 

6 eggs

2 cups milk 

2 10oz. pkg. frozen spinach- thawed + squeezed well to remove liquid 

1 cup coarsely chopped tomatoes 

2 5oz. pkg. crumbled feta cheese 

1/2 cup chopped onion 

1/4 t. dry mustard 

1/2 t. oregano 

1/2 t. salt 

1/4 t. pepper 

 Beat eggs + milk. Add spices and continue beating until well blended. Stir bread, spinach, tomatoes, onion + feta into egg mixture. Pour into greased 9 x 13 pan. Bake @ 350 degrees 45-50 minutes. Let set 10 minutes before serving.

Egg Bake (Italian Sausage + Cheese)

(from Patty) 

 6 slices white bread cubed (I don't remove the crust) 

6 eggs 

2 cups milk 

1 lb. ground Italian sausage- browned + drained 

1 red pepper chopped 

2 cups shredded Monterey Jack cheese 

1/2 cup chopped onion 

1/4 t. dry mustard 

1/2 t. salt 

1/4 t. pepper 

 Beat eggs + milk. Add spices and continue beating until well blended. Stir bread, sausage, red pepper, onion + cheese into egg mixture. Pour into greased 9 x 13 pan. Bake @ 350 degrees 45-50 minutes. Let set 10 minutes before serving.

Breakfast Souflee'

(From Meg) 

1 pound sausage (cooked + drained) 

6 slices bread 

3 Tablespoon butter 

1 + 1/2 cups grated cheddar cheese 

5 eggs 

2 cups 1/2 & 1/2 milk 

1 teaspoon salt 

1 teaspoon dry mustard 

 Butter bread and cut into cubes. Put bread in bottom of 9 x 13 pan. Sprinkle cooked + drained sausage over top, then sprinkle with cheese. Then beat remainder of ingredients and pour on top of cheese. Refrigerate overnight. Bake in preheated 350 degrees for 40-45 minutes.

Charcuterie Board 101

Angie's Charcuterie Board

 (Feeds maybe 8 women)

2+ hard cheeses (I got mine from Trader Joes...Coastal Syrah Toscano + Cut Green Goddes Gouda)

1 (or 2) soft cheeses (I used Triple Creme Brie and Boursin)

Prosciutto + another thinly sliced meats or sausage.

Truffle Marconi almonds (Trader Joe's). Could use plain marconi or pistachios.

Parmesan Whisps 

Blueberries, Raspberries, Grapes

Olives (mixed or green?)

Golden Figs (from Trader Joe's. Will cut in half next time)

Fig spread

Dried Oranges (from Trader Joe's or other dry fruit, craisins?)

Honey (looked great, but nobody touched it)

Dark Chocolate chunks? (I didn't on mine but may in the future)

Garnish w/ fresh Rosemary.

Great crackers. Everyone loved the Herb Rosemary pistachio crackers. Chicago flats, Crunchmaster Multi-grain sea salt crackers, Triscuit Cracked Pepper + Olive oil, Raincoast.

Start your board with the bowls of olives and other jars. Evenly place the cheeses, then roll up the sliced meats.

Add in the fruit, dry fruit, nuts and crackers to fill in holes (or serve crackers on the side if not enough room).

I served this with wine + blackberry cobbler w/vanilla ice cream. Actually, I had the cobbler prepared to make, but my super kind + thoughtful friends brought chocolates + chocolate chip cookies, so I baked it + served it to my husband when he got up north to join me for the weekend. 

My only regret is that I served it on the dining room table. Next time I will put it on the coffee table instead, so people can gather around it + enjoy it with their wine, cocktails or sparkling water! 

Blackberry (or any berry) Cobbler

Best Blackberry Cobbler ever!

 -4 cups blackberries

-1 cup sugar

-1 cup flour

-1/4 tsp. salt

-1 egg

-1/4 tsp. almond extract

-1 Tablespoon lemon juice

-6 Tablespoons butter

Butter a glass pan. 9 x 6 (or 9 x 13 if you double it)

Preheat oven to 425 degrees

Rinse blackberries and put them in the dish.

Drizzle lemon juice and almond extract over top of the blackberries

Mix together sugar, flour, salt and egg. It will be chunky.

Spread the mixture evenly over the blackberries. 

Melt butter and drizzle over the top of everything.

Bake for 25 minutes--until golden brown and bubbling.

Serve with vanilla ice cream.

Yum!

Chicken Shawarma Bowls (Gaby's)

 Homemade Pita chips: 

400 degree oven. 

Cut the pita bread in half and then half again (like pizza) and w/Olive oil and then Garlic Powder, Paprika, *Optional Zattar & Sumac

Bake for 15-20 minutes (keep watching them).

Taziki:

Full Fat Plain Greek Yogurt 1-1/2 cups. (Stoney Fields is good)

Fresh Garlic

Fresh Dill... chopped small

Cucumber Persian... chopped pretty fine.

Lemon (Santa Cruze Pure Lemon is good)

Salt, Pepper

Chicken Breasts (4) (If big slice length-wise so not too thick to grill.)

Marinate (1-2 hours ahead of time or not...):

Olive Oil, Lemon, red pepper flakes, cumin, paprika, oregano, garlic 

Grill or Grill Pan... Make sure it's hot before you cook. Cook 4-5 minutes each side. 

Bowl: Lettuce, Cucumber, Sliced Chicken, Grape Tomatoes, Avocado,  Homemade Taziki, Feta cheese (always buy in the brine).  Serve w/Homemade Pita Chips

Gaby's Summer Salad

Greens (Arugula, Spinach, Romaine)

Persian Cucumbers (4-5)

Avocado (1-2)

White Peaches, Nectarines, Reg Peaches (4)

*Optional: Strawberries, Blueberries, Fresh Corn 

Dressing: 

Olive Oil (1/4 cup)

Champagne Vinegar (or Apple Cider or any kind) (4-5 Tablespoons)

Garlic cloves (2)

Lemon juice

Salt, Pepper

Parmesan cheese (1/4 cup freshly grated)

Eat 5 days/week in the Summer with any kind of protein.

Chicken, Salmon, Shrimp

This is AWESOME!