Part 1: Smoothies, Breakfasts, Dressings and Sauces

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Before we dive into the “nitty gritty” of the delicious Food & Dietz .com Life Strategy recipes, here are a few hot tips and good general advice regarding five critical components of the lifestyle changing eating style, advocated on this web site:

 

 

Soups and Stews

 

Soups and stews are further “secret weapons” in your Life Strategy “arsenal”. If carefully prepared, not only are they totally delicious but also greatly reduce those dreaded hunger pangs (esp late afternoon … which can make or break your good dietary intentions) while maintaining high overall levels of nutrient density. During the simmering stage, all the precious vegetable nutrients are retained in the liquid. You will notice many of the sample recipes featured below use fresh vegetable juices, esp carrot juice. The reason for this is that these natural juices provide a very tasty antioxidant base. Tip … if you don’t already have a good quality juicer / food processor … invest in one as you will need it. If time is of the essence, you can take a short cut or two by getting well stocked with quality bottled carrot juice and a variety of other vegetable juices generally available at good health food stores. If you like “cream of … ” soups, you clearly cannot use real (mega high calorie) cream with the Life Strategy. However a good substitute is blended raw cashew nuts and/ or cashew butter. Cashews add a deep, delicious flavour and texture to your soups. If you use a generous quantity of healthy ingredients to your soups, you should find that you will generally have a considerable amount of leftovers, which can be kept for up to 4 days in the refrigerator or frozen. You may be tempted to take the easy path and just use tinned commercial soups rather than make your own. If you do, just be aware that most varieties are full of salt. Bearing in mind a healthy daily sodium intake should be around 1000 mg, and natural whole foods will give you around 700 mg, that only leaves you a leeway of around 300mg … which isn’t a lot!

 

 

Salad Dressings and Dips

 

 

The problem with most commercially produced salad dressings is that they contain high levels of fat, vinegar and oil … just the kind of thing you need to use very sparingly in the Life Strategy. The recipes outlined below feature home made salad dressings which use whole foods such as raw almonds cashews, raw nuts and seeds. Use a food processor or high powered blender to blend nuts and seeds with other healthy ingredients to create smooth, creamy dressings.

 

 

Smoothies

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Yet another “secret weapon” (… we’re getting quite a few of these now aren’t we!) is the humble but totally delicious “smoothy”. But unlike their high calorie counter parts, our Life Strategy smoothies are as you might have expected, made with a wholesome selection of fresh fruits and raw leafy greens. Incidently, blending raw vegetables with fruits is an excellent way to increase your nutrient absorption. The cell walls of the foods are efficiently crushed, making it easier for your body to absorb the beneficial phytochemicals contained within. As mentioned earlier, a quality powerful blender is a key tool in your armoury, and are also very helpful for making fruit sorbets.

Cooking Beans

A good tip is always to soak most dried beans or legumes overnight before cooking. Replace the soaking water with two or three cups of fresh water for each cup of beans when cooking them. Most beans require about one and a half to two hours of cooking to become soft. Lentils and split peas require only one hour and need not be soaked prior to cooking. Make sure beans are thoroughly cooked as they are more difficult to digest when undercooked. As you get in the habit of eating beans regularly, you will digest them better.

Water Sauteing

A key cooking technique used in many of the recipes featured below. This is used instead of cooking with oil. Water sautéing is simple and good for stir fries, sauces and many other dishes. To water sauté, heat a skillet on high heat until water sputters when dropped in the pan, Use small amounts, (two or three table spoons) of water in the hot skillet, wok or pan, covering the pan occasionally, and adding more water as necessary until the vegetables are tender. If stir frying a vegetable dish, other alternatives to oil include no salt vegetable broth, coconut water, wine or fruit juice.

The Food & Dietz .com Life Strategy Recipes Collection

Smoothies & Blended Salads

Blended Mango Salad

Serves 2

1 ripe mango, chilled
1 cup chopped spinach
4 cups chopped romaine lettuce
1/4 cup of unsweetened soy, hemp or almond milk

Peel and chop the mango and place in a food processor or high powered blender.

Add the spinach and half of the lettuce. Blend well until well combined. Add the milk and remaining lettuce. Blend until creamy.

Chocolate Smoothie

Serves 2

2 ounces of baby spinach
2 cups of frozen blueberries
1/2 cup of unsweetened soy,hemp or almond milk
1 banana
2 – 4 dates, pitted
2 teaspoons natural cocoa powder
1 tablespoon, ground flaxseed’s

Blends all the ingredients in a high powered blender until smooth and creamy.

Creamy Fruit and Berry Smoothie

Serves 2

1 cup pomegranate juice
1/2 cup unsweetened soy, hemp or almond milk
1/2 cup of frozen strawberries
1/2 cup of frozen blueberries
1/2 cup of frozen peaches
1 banana
2 tablespoons of ground flaxseed’s

Blend all the ingredients in a high powered blender until smooth and creamy.

Eat Your Greens Fruit Smoothie

Serves 2

5 ounces of baby spinach
1 banana
1 cup frozen blueberries
1/2 cup unsweetened soy, hemp or almond milk
1/2 cup of pomegranate juice or any other unsweetened fruit juice
1 tablespoon of ground flaxseed’s

Blend all the ingredients in a high powered blender until smooth and creamy.

Breakfast

Banana Cashew Lettuce Wrap

Serves 2

1/4 cup of raw cashew butter
12 romaine lettuce leaves
2 bananas, thinly sliced

Spread about 1 teaspoon of cashew butter on each lettuce leaf. Lay a few banana slices on the butter and roll up like a burrito.

Blue Apple Nut Oatmeal

Serves 2

1 1/2 cups of water
1/4 teaspoon cinnamon
1/4 cup of old fashioned rolled oats
2 tablespoons of dried currents
1 cup of fresh or frozen blueberries
1 banana (sliced)
1 apple – chopped or grated
2 tablespoons of chopped walnuts

In a saucepan, combine the water, cinnamon, oats and currants. Simmer until the oatmeal is creamy.
Add the blueberries and banana. Cook for 5 minutes, stirring continuously. Mix in the apples and the nuts. Delicious!

Quick Banana Breakfast to Go


Serves 2


2 cups of fresh or frozen blueberries
2 bananas – sliced
1/2 cup of old fashioned rolled oats
1/2 cup of pomegranate juice
2 tablespoons of chopped walnuts
1 tablespoon of raw sunflower seeds
2 tablespoons of dried currants


Combine all the ingredients in a small microwave proof bowl. Cook in microwave for 3 minutes.

​For on the go, combine all the ingredients in a resealable container and eat later, either hot or cold.

Dips, Dressings and Sauces

Balsamic Vinaigrette


Serves 5


1/2 cup of water
1/4 cup of roasted garlic rice vinegar
2 tablespoons of olive oil
1/4 cup of balsamic vinegar
1/4 cup grape fruit spread or raisins
4 cloves garlic, pressed
1 teaspoon dried oregano
1/2 teaspoon of dried basil
1/2 teaspoon onion powder

Blend all the ingredients in a food processor or high powered blender until smooth and creamy.

 
 
 
 

Caesar Salad Dressing / Dip

Serves 4

4 cloves of garlic
2/3 cup unsweetened soy. hemp or almond milk
1/3 cup raw cashew butter or 2/3 cup of raw cashews
2 tablespoons of fresh lemon juice
1 1/2 tablespoons nutritional yeast
2 teaspoons Dijon mustard
Dash of black pepper

Preheat your oven to 350 degrees. Break the garlic cloves apart leaving the papery skins. Roast for about 25 minutes or until mushy. When cool, remove skins and blend with the remaining ingredients in a food processor or a high powered blender until creamy and smooth.

Creamy Blueberry Dressing

Serves 4

 

2 cups of fresh or frozen (thawed) blueberries
1/2 cup of pomegranate juice
1/4 cup raw cashew butter or 1/2 cup raw cashews
3 tablespoons of flavoured vinegar

 

Blend all the ingredients in a food processor or high powered blender until smooth and creamy.

Dijon Date Dressing & Dip

Serves 4

1 cup of water
1/3 cup of raw cashew butter or 2/3 cup of raw cashews
4 tablespoons of balsamic vinegar
2 tablespoons of no salt seasoning
2 tablespoons of Dijon mustard
4 – 6 dates, pitted
1 – 2 cloves garlic, minced.

Blend all the ingredients in a food processor or high powered blender until smooth and creamy.

 

Healthy Thousand Island Dressing


Serves 4


1/2 cup of raw cashew butter or 1 cup of raw cashews
1/2 cup of unsweetened soy, almond or hemp milk
2 tablespoons of balsamic vinegar
2 tablespoons of fresh lemon juice
1 teaspoon of dried dill weed
1 teaspoon of onion powder
1/2 teaspoon of garlic powder
3 tablespoons of tomato paste
1 rounded tablespoon date sugar or 1 – 2 dates, pitted
1/4 cucumber, peeled
1/4 cup of finely chopped onion


In a food processor or high powered blender, blend all the ingredients until smooth and creamy.
Transfer to a small bowl and fold in the finely chopped cucumber and onion.

Mango Salsa


Serves 4


1 ripe mango, peeled,pitted and cut into small pieces
3 green onions, chopped
2 tablespoons, chopped fresh cilantro
1 tablespoon of fresh lemon juice
2 tablespoons of seeded and chopped jalapeno


Combine all the ingredients in a small bowl.

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