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Breakfast

BREAKFAST - DAILY DOZEN OATMEAL

Oatmeal with flax seeds and berries (frozen strawberries, blackberries, blueberries, raspberries, etc.)


Best cold cereals: Quaker Oat Bran, Kelloggs Bran Buds, Kelloggs All Bran, Kelloggs Raisin bran, Kelloggs bran glakes, Kelloggs Special K, General Mills Cheerios

Oatmeal or other cereal, diced apples

Bran Cereal, hot or cold. Top with berries.

Bulgur cereal topped with fresh fruit, or chopped walnuts, Dried cranberries, cinnamon  and a drizzle of honey

Wheatberries with brown sugar, cinnamon and milk.

Pancakes or waffles made from  rice flour and Rice bran, or replace 1/4 the flour with ground flaxseed. Add chopped nuts to the batter.

Top waffles, pancakes and cereal with berries

Add berries to muffin batter

Berry smoothies
Berries
Yogurt
Vanilla
Orange juice

Bran Muffins
Use bran in muffin recipes to replace half the flour. Or, try bran cereal. They often have muffin recipes b on the box. Add fruit and nuts.

Omelet with broccoli florets

Add 1/2 tea Fenugreek, coriander, garlic, cardamom and cumin to your omelet



Dr. Greger’s Daily Dozen

Beans

Servings: 3 per day

Beans

e.g. ½ c. cooked beans, lentils, black-eyed peas, navy beans, chickpeas and so on,  tofu or tempeh, ¼ c. hummus or bean dip, 1 cup of fresh peas

Berries

Servings: 1 per day

Berries

e.g. ½ c. fresh or frozen, ¼ c. dried


Other Fruits

Servings: 3 per day

Other Fruits

e.g. 1 medium fruit, ¼ c. dried fruit

apples, avocados, bananas, oranges, peaches, mangoes, pineapple, pears and many other favorite fruits.

Cruciferous Vegetables

Servings: 1 per day

Cruciferous Vegetables

e.g. ½ c. chopped, 1 tbsp horseradish

broccoli of all types, cauliflower, cabbage (red, green, savoy, Napa), Brussels sprouts, kale, collards, bok choy, turnip, rutabaga, turnip greens, watercress, mustard greens, kohlrabi, arugula, watercress, radish, daikon.

Greens

Servings: 2 per day

Greens

e.g. 1 c. raw, ½ c. cooked

a mix of young salad greens, beet greens, cabbage (green, red, savoy, or Napa), kale, collards, spinach, chard, dandelion greens, mustard greens, tung ho, bok choy, turnip greens, Brussels sprouts, romaine, leaf lettuce, watercress, endive, radicchio, chicory. Note that many of these count both as a green and as a cruciferous vegetable.

Other Vegetables

Servings: 2 per day

Other Vegetables

e.g. ½ c. nonleafy vegetables, raw or cooked, ½ cup vegetable juice;

including diced beets, tomatoes, tomato paste, chopped asparagus, diced eggplant, diced carrots, chopped celery, chopped green beans, chopped sugar snap peas, snow peas, chopped red/yellow/orange bell pepper, finely chopped hot peppers or chilis, chopped or sliced mushrooms, diced squash, etc.

Flaxseed

Servings: 1 per day

Flaxseed

e.g. 1 tbsp ground

  • Sprinkle it on your favorite foods.

Nuts and Seeds

Servings: 1 per day

Nuts and Seeds

e.g. ¼ c. nuts, 2 tbsp nut butter

Herbs and Spices

Servings: 1 per day

Herbs and Spices

e.g. ¼ tsp turmeric + any other salt-free herbs and spices you like such as  cinnamon, chili powder, nutmeg, oregano and more

Whole Grains

Servings: 3 per day

Whole Grains

e.g. ½ c. hot cereal, 1 slice of bread, 

  • 3 cups popped popcorn;

brown rice, oats, popcorn, quinoa, whole wheat pasta and barley. 

whole rye, Kamut, spelt, emmer, farro, einkorn, red fife, etc.; or pseudo-grains like amaranth, buckwheat groats, quinoa, or chia seed.

Beverages

Servings: 60 oz per day

Beverages

e.g. Water, green tea, hibiscus tea and coffee

Exercise

Servings: Once per day

exercise

e.g. 90 min. moderate or 40 min. vigorous

Vitamin B12

At least 2,000 mcg (µg) cyanocobalamin once each week (or at least 50 mcg daily), ideally as a chewable, sublingual, or liquid supplement taken on an empty stomach.

Fourth of July Berry Yogurt Parfait

4-1 cup servings

1 cup sliced strawberries
1 cup low-fat granola
1 cup blueberries or other fruit
1 cup low-fat plain yogurt
  1. Divide the strawberries among 4 glasses or clear cups.
  2. Sprinkle 1/4 cup granola over the strawberries in each glass.
  3. Divide blueberries and place on top of granola.
  4. Spoon 1/4 cup yogurt on top of the blueberries.
  5. Enjoy right away.
  6. Refrigerate leftovers within 2 hours.

Notes

  • Substitute any frozen and thawed, canned and drained, or fresh chopped fruit for strawberries and blueberries.

Autumn Squash Bisque with Ginger

 



2 teaspoons vegetable oil
2 cups sliced onion
2 pounds winter squash, peeled, seeded, and cut into 2-inch cubes (4 generous cups)
2 pears, peeled, cored, and diced, or 1 can (15 ounces) sliced pears, drained and chopped
2 cloves garlic, peeled and crushed
2 Tablespoons peeled and chopped fresh ginger, or 1 teaspoon powdered ginger
½ teaspoon thyme
4 cups low-sodium chicken or vegetable broth (see Notes)
1 cup water
1 Tablespoon lemon juice
½ cup plain nonfat yogurt


  1. Heat oil in a large pot over medium heat.
  2. Add onions and stir until softened, 3 to 4 minutes.
  3. Add squash, pears, garlic, ginger and thyme; cook, stirring, for 1 minute.
  4. Add broth and water; bring to a simmer.
  5. Reduce heat to low, cover, and simmer until squash is tender, about 35 to 45 minutes.
  6. Purée soup, in batches if necessary, in a blender. (If using a blender, follow manufacturer’s directions for puréeing hot liquids.)
  7. Return soup to pot and heat through. Stir in lemon juice.
  8. Garnish each serving with a spoonful of yogurt.
  9. Refrigerate leftovers within 2 hours. 
  10.  Freezes well.

Marinara Sauce

photo and recipe from The Sisters Cafe
2 tablespoons extra-virgin olive oil
3 cloves garlic crushed
1/2 teaspoon crushed red pepper flakes
1TB tomato paste (You can leave this out, if you don't have it on hand.)
1 32-ounce can chunky-style crushed tomatoes
Salt and pepper
1 teaspoon Italian dried seasoning
1 handful flat-leaf parsley leaves, chopped, optional

Add the olive oil to a medium sized saucepan over medium heat. Add the garlic and crushed pepper. When the pepper snaps and the garlic sizzles, add the tomato paste, cook for a minute, then stir in the crushed tomatoes. Season the sauce with salt, pepper, and Italian seasoning. Cook for five minutes and stir in parsley.

To this basic Marinara sauce you can add cooked ground beef, onions, sweet peppers, mushrooms or whatever you like to make a sauce for spaghetti.

Cuban Picadillo


1 large onion, chopped4 cloves garlic, minced
2 tomatoes, chopped
1 bell pepper, finely chopped
4 tbsp cilantro
2 lb ground beef
8 oz tomato sauce
1/2 cup of water
salt & pepper, to taste
2 tsp ground cumin
2 bay leaves
4 tbsp green olives, sliced and 2 tbsp olive juice

Brown meat on medium heat in large pan and season with salt and pepper. Use a wooden spoon to break the meat up into small pieces. When meat is no longer pink, drain all juice from pan.
Meanwhile, while meat is cooking, chop onion, garlic, pepper, tomato and cilantro. Add to the meat and continue cooking on a low heat. Add green olives, olive juice, cumin, bay leaf, tomato sauce and water and mix well. Reduce heat and simmer covered about 15-20 minutes. Serve with rice or in tortilla shells.

Caribbean chicken with grilled corn salad

 Makes 2 servings

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¼ cup brown rice
rinsed
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½ tsp allspice
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1 tsp honey
optional
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0.5 lime
finely zested and juiced
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1 chicken breast
medium
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salt
to taste
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pepper
to taste
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1 corn cob
husk removed, optional
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0.5 lime
juiced
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1 tomato
medium, diced
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0.5 avocado
sliced
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0.5 cucumber
diced
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0.25 red onion
finely chopped
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4 sprigs fresh cilantro


  1. Place rice, 1/2 cup water, and 1/4 tsp salt in a small saucepan and bring to boil. Reduce to simmer and cover and cook for 35 minutes. Remove from heat and stand 5 minutes before fluffing with a fork. img Cooktop Heat,Heat Level, 35min 
  2. Place allspice, honey, lime zest, and lime juice in a large bowl. Season with salt and pepper and mix. Add chicken. Mix 
  3. Heat a BBQ or non-stick grill pan over medium-high heat. Grill chicken 4 minutes per side until charred and cooked through. Transfer to a plate, and rest 5 minutes. Thinly slice.  
  4. BBQ or grill corn, turning, for 6-8 minutes until lightly charred and cooked. 
  5. Wisk lime juice and oil in a large bowl and season with salt and pepper. Slice kernels from cob and add to bowl.  
  6. Add tomato, avocado, cucumber, onion, and cilantro/coriander. Season with salt and pepper. Toss.
  7. Divide rice and salad and top with chicken.

Spaghetti Squash Ala Puttanesca

 1 spaghetti squash 

28 oz can San Marzano tomatoes 

3 tbsp extra virgin olive oil 

5 cloves garlic, smashed 

Pinch of red pepper flakes 

1/2 cup oil brined black olives, drained and quartered 

1 tsp dried oregano 

2 tbsp capers 

Salt and pepper, to taste


Microwave spaghetti squash for 2 minutes (this will make it easier to cut). Cut squash in half lengthwise and scoop out seeds. Drizzle with olive oil and roast at 425 degrees for 30 minutes, or until stringy. Allow to cool 10 minutes and then string squash with a fork. 

In a large skillet, heat 3 tbsp olive oil over medium low heat. Add garlic and sauté for 3-4 minutes, stirring frequently. 

Crush tomatoes with hands and add to the pan. Season with red pepper flakes, oregano, salt and pepper. 

Simmer sauce for 15-20 minutes. Sauce will deepen in color. 

Add capers and olives and simmer another 5 minutes. 

Add spaghetti squash, toss to coat squash in sauce. Adjust seasoning, as needed.

What's In Season in July?

 What's in season at the grocery store in July?

Avocado, arugula, artichokes, beans, beets, bell peppers, bok choi, broccoli, cabbage, carrots, cauliflower, celeriac, celery, chilies, chard, chicory, collard greens, corn, cucumbers, eggplant, endive, fava beans, fennel, french beans, garlic, green peas, horseradish, leeks, lettuce, kale, kohlrabi, new potatoes, okra, radishes, spinach, spring onion, shallots, summer squash, turnip, tomatillos, tomatoes, turnips, zucchini. Apples, apricots, blackberries, blueberries, cherries, currants, figs, grapes, cantaloupe, nectarines, oranges, peaches, pears, plums, raspberries, rhubarb, strawberries, and watermelon.

What's in season at the vegetable stands in Maryland in July?
beans, blackberries, blueberries, cherries, cucumbers, peaches, plums, potatoes, rhubarb, squash, strawberries