Action Plan Recipes: Full Nutrition Info

Day 1, Monday: Simplify and Cleanse

Action Plan Recipes: Full Nutrition Info

The recipes designed for the Whole Living Action Plan 28-Day Challenge focus on clean, wholesome, nutrient-rich foods. Chef Louisa Shafia and food editor Shira Bocar created these meals to help purify and fortify your body as you ramp up your fitness and mind-body wellness all month long.
Here is a nutritional breakdown for the recipes published in the January/February issue of Whole Living magazine.
Fresh Fruit with Applesauce-Sweetened Tahini
Per serving: 104 calories; 4 g saturated fat; 7 g unsaturated fat; 0 mg cholesterol; 36 g carb; 10 mg sodium; 4 g protein; 5 g fiber

Day 1, Monday: Simplify and Cleanse

Ditch Common Allergens

"These dishes are satisfying and hearty but also gentle on your body," Shaifia says of her detox meal plan. Mix and match the Week 1 recipes provided here, or make your own using the following elimination guidelines.

Foods to Avoid
+ Added sugar
+ Processed foods or beverages
+ Alcohol
+ Caffeine
+ Wheat/gluten
+ Eggs
+ Dairy
+ Peanut products
+ Fruit juices (very high in sugar)
+ Soy, including soy sauce
+ Corn

Add Mindfulness to Your Meals

Each time you sit down to eat today, take at least 20 minutes to savor your food. Fully experience its flavor, aroma, and texture, chewing slowly and stopping when you're satisfied but not quite full.

Ask Dr. Brooke: Detox Q&A in the Community

Next: Tune Out

To round out your detox efforts -- and give your brain a break -- try a partial media fast. Keep your TV switched off, and limit your online time.

 

Cat/Cow 1

Cat. The following yoga routine was designed to be performed during Week 1 of the Whole Living Action Plan on Monday, Wednesday, Friday, Saturday, and Sunday. "You may feel bouts of low energy this week, so go easy," says fitness pro Ellen Barrett, creator of the DVD "Fusion Flow." "The twists and bends in this series massage the low back and kidneys, enhancing the detox."

Start with Cat/Cow pose: Get on all fours, with hands below shoulders, knees under hips. Exhale and round your back, pressing navel toward spine. Next, arch your back as you inhale (next image). Do 8 to 10 times.

Cow

Extended Puppy

From all fours, exhale and press your heart toward the floor, lifting your hips and elongating the spine. Hold for 5 breaths.

From all fours, exhale and press your heart toward the floor, lifting your hips and elongating the spine. Hold for 5 breaths.

 

Forward Bend

With feet 4 to 6 inches apart, drape your torso over your knees and let your head relax. Hold for 5 breaths, then roll up.

 

 

 

Downward Dog

Start on all fours, with hands under your shoulders. Curl your toes, take a breath, and, as you exhale, press into your hands, lifting your hips back. Holding the pose, keep your spine straight (bending your knees if need be) and your weight resting evenly between the legs and arms.

Back-Strengthening Routine

Seated Twist 1

The following back strengtheners were designed to be performed during Week 1 of the Whole Living Action Plan on Tuesday, Thursday, Friday, Saturday, and Sunday. "You may feel bouts of low energy this week, so go easy," says fitness pro Ellen Barrett, creator of the DVD "Fusion Flow."

For this seated twist, sit on the floor and bring both legs over to the left, knees bent. Keeping your spine straight, take a deep breath, then exhale and twist to the right, reaching your left hand across your right knee and your right arm around the back of your waist. Look straight ahead or over your right shoulder. Hold for 5 breaths and repeat on the other side.

Back-Strengthening Routine

Seated Twist 2

 

 

 

Back-Strengthening Routine

Basic Bridge

Lie on your back with knees bent and feet firmly on the floor. Extend your arms down by your sides and relax your neck. On an exhale, lift your hips off the floor, forming a diagonal line from knees to shoulders. Hold for 5 breaths

Back-Strengthening Routine

Knee Sway 1

Lie on your belly with knees bent. Rest forehead on hands. On an exhale, drop the lower legs to the left, keeping hips in contact with the floor. Hold for an inhale and return to center. Alternate side to side. Repeat 10 times.

 

 Back-Strengthening Routine

Sphinx Squeeze

Lying on your belly, reach through your legs and feet, feeling yourself grow long through the tailbone. Lift up onto your elbows and forearms, palms flat. Take a deep breath, reaching up and out with your upper torso, creating a mild backbend. Gently draw up on the low belly to help support and protect your back. Isometrically squeeze the forearms towards each other. Hold for 30 seconds and release.

Action Plan, Week 1: Detox Recipes

 

Millet Bowl with Black Beans and Vegetables

 This hearty meal is full of clean, flavorful ingredients. With no gluten, dairy, soy, meat, or added sugar, it's the perfect detox food.

 

Ingredients

Serves 2

• MILLET
• 1/4 cup millet
• One 15-ounce can black beans, drained and rinsed
• 2 tablespoons minced fresh ginger
• Kosher salt
• 1 cup water
• VEGETABLES
• 4 shiitake mushrooms (2 ounces), sliced 1/4 inch thick
• 1 medium carrot, peeled and cut into 1/4-inch-thick rounds
• 2 baby bok choy, halved
• 1/2 cup shredded red cabbage
• 1 scallion, thinly sliced
• Freshly ground black pepper
• 2 tablespoons toasted sunflower seeds
• DRESSING
• 3 tablespoons extra-virgin olive oil
• 3 tablespoons apple-cider vinegar

Directions

1. Place millet, black beans, and ginger in a small saucepan. Add 1/2 teaspoon salt and water. Bring to a boil, stir once, then reduce heat and simmer, covered, for 25 minutes. Allow to rest for 10 minutes, then fluff with a fork.
2. Steam shiitakes in a steamer over boiling water, covered, for 3 minutes. Add carrots and bok choy and steam 4 to 6 minutes more. Remove steamer from heat.
3. In a small bowl, whisk together oil and vinegar to make dressing. Season with a dash of salt.
4. Transfer millet to bowls and garnish with steamed and remaining raw vegetables. Season to taste with salt and pepper. Pour dressing over top and sprinkle with sunflower seeds.

Fresh Fruit with Applesauce-Sweetened Tahini

Tahini and coconut give classic fruit salad an exotic twist. Mango, grapes, and citrus fruit work well here, but you can also use any fruit that's in season.

Ingredients

Serves 4

• 1/4 cup tahini
• 1/2 cup unsweetened applesauce
• 1 tablespoon honey
• 2 tablespoons water
• 4 cups sliced fruit, such as mango, black grapes, plums, and citrus
• 1/4 cup toasted, unsweetened coconut flakes

Directions

1. Combine tahini, applesauce, honey, and water in a food processor. Pulse until smooth. Arrange fruit in serving bowls. Drizzle with tahini sauce and top with toasted coconut.

Lentils with Ginger, Golden Beets, and Herbs

 

Lentils are enlivened by coriander, ginger, mint, and cilantro. Sweet beets add lots of minerals.

Ingredients

Serves 6

• 1 pound (about 6 medium) trimmed golden or red beets
• 1/2 cup water
• 1 teaspoon coarse salt
• 1 tablespoon plus 1 teaspoon extra-virgin olive oil
• 3/4 cup (6 ounces) dried lentils, such as French green or black beluga
• 6 thin slices fresh ginger plus 1 teaspoon finely grated
• 1/4 medium red onion, finely diced (1/2 cup)
• 2 tablespoons red-wine vinegar
• 2 teaspoons honey
• 1 1/2 teaspoons whole coriander seeds, toasted and ground, or 1 teaspoon ground
• Freshly ground pepper
• 1/4 cup coarsely chopped fresh mint, plus leaves for garnish
• 2 tablespoons coarsely chopped fresh cilantro, plus leaves for garnish

Directions

1. Preheat oven to 375 degrees. Place beets, water, and 1/4 teaspoon salt in a baking dish. Cover with parchment, then foil, and bake until beets are tender when pierced with the tip of a small knife, 45 to 55 minutes. Let stand until cool enough to handle. Peel and quarter beets, and place in a small bowl. Toss with 1 teaspoon oil.
2. Combine lentils and sliced ginger in a medium saucepan, and cover with water by 2 inches. Bring to a boil. Reduce heat, and simmer gently. Cook, stirring occasionally, until lentils are tender, about 20 minutes. Drain; discard ginger. Transfer to a large bowl, and stir in 1/2 teaspoon salt.
3. Combine remaining teaspoon salt and the grated ginger, onion, vinegar, and honey, and let stand for 15 minutes. Whisk in remaining tablespoon oil and the coriander. Pour over lentils, and toss to coat. Season with pepper. Stir in chopped mint and cilantro. Arrange beet wedges on top of lentils. Garnish with herbs, and serve immediately.

Almond Chicken Soup

Sweet potato and almond butter give this soup a creamy, decadent texture.

Ingredients

Serves 4

• 4 cups chicken stock
• 1/2 yellow onion, diced
• 1 minced garlic clove
• 1 large sweet potato, peeled and diced (2 cups)
• 8 ounces boneless, skinless chicken breast, cut into 1-inch pieces
• 1/2 cup smooth almond butter
• 1 cup collard leaves, coarsely chopped
• 2 tablespoons minced fresh ginger
• Coarse salt and freshly ground black pepper
• 1 lime, cut into wedges

Directions

1. Combine the stock, onion, garlic, and sweet potato in a stockpot and bring to a boil. Reduce the heat to a simmer and add the chicken, then cover and simmer for 20 minutes.
2. In a small bowl, whisk together the almond butter and 1/2 cup of the soup mixture into a thick paste. Add the collard leaves and ginger to the soup and bring to a boil, then reduce the heat and simmer, covered, for 5 minutes. Stir in the almond butter paste. Season with salt and pepper.
3. Ladle the soup into bowls, and squeeze with lime wedge. 

Avocado and Lime

Halve or quarter a small avocado and remove pit. Drizzle with 1 teaspoon of your highest-quality olive oil and sprinkle with coarse salt and fresh pepper to taste. Spark with a squeeze of fresh lime.

 

 

 

 

 

Wild Salmon with Lentils and Arugula

 

Vitamin D-rich foods, like salmon, tuna, egg yolks, and fortified dairy, play a key role in beating the winter blues.

Quinoa Salad With Toasted Almonds

Quinoa, which is used like a grain but is really a seed, can be found at natural foods stores and many supermarkets. 

368 calories; 11 g protein; 19 g fat; 44 g carb; 7 g fiber.

Prep: 15 minutes
Total: 35 minutes

 

Ingredients

Makes 2 Servings

• 1/4 cup slivered almonds
• 1/2 cup (3 ounces) quinoa
• 4 teaspoons olive oil
• 1 yellow bell pepper, ribs and seeds discarded, cut into 1/2-inch chunks
• 2 garlic cloves, minced
• 2 scallions, thinly sliced
• 1/8 teaspoon red-pepper flakes
• 1 teaspoon chopped fresh thyme, plus more for garnish (optional)
• 1/4 teaspoon coarse salt
• 1 medium zucchini, halved lengthwise and sliced 1/2-inch thick
• 1 large celery stalk, diced
• 1 lime, halved

Directions

1. Preheat oven to 350 degrees. Toast almonds until crisp, lightly browned, and fragrant, about 7 minutes. Remove from oven and set aside. Meanwhile, place quinoa in a fine sieve and rinse under cold running water until the water runs clear; drain well.
2. In a medium saucepan, heat 2 teaspoons olive oil over medium heat. Add yellow pepper, garlic, scallions, and red-pepper flakes; cook until the pepper is crisp-tender, about 5 minutes.
3. Stir in quinoa, thyme, 1 cup water, and 1/4 teaspoon salt. Bring to a boil, reduce to a simmer, cover, and cook 7 minutes. Stir in zucchini, cover, and cook until quinoa is tender but not mushy, 5 to 8 minutes longer. Remove the saucepan from heat.
4. Stir in celery, almonds, and remaining 2 teaspoons oil, season with salt, and fluff with a fork. Cool to room temperature before packing into two containers and refrigerating. When ready to eat, squeeze lime over salad, if desired. Serve with additional lime wedge and thyme, if desired.