|
|
 |
 |
Eat Tasty, Live Healthy |
|
|
 |
|
|
|
Seasonal Menus
|
|
October’s Fresh Produce
(Those listed in green can be consumed in large amounts.)
Vegetables and Fruits in season this month:Artichokes, avocado, beans (green and wax), beets, bell peppers, black-eyed
peas, coastal grown California broccoli, broccolini or baby broccoli, Brussels
sprouts, cabbage, Chinese cabbage and Bok choy, carrots, cauliflower, celery,
corn, cucumber, dark leafy greens and lettuces (such as arugula, butter,
chards, collards, dandelion and mustard greens, iceberg, kale, mache, romaine,
spinach, watercress), eggplant, fennel, garlic, herbs (basil, chives, oregano,
parsley, thyme), leeks, mushrooms, okra, onions (Vidalia, Bermuda, green
scallions, leeks, red), potatoes, radishes, rhubarb, summer squash (zucchini,
cherimoya, crookneck squash, etc.), winter squash, tomatoes, apples, figs, grapes, grapefruit, lemons, melons (casaba, canary, watermelon,
to name a few), pears, persimmons, pineapple, pomegranates, raspberries,
strawberries
- Use the freshest produce in your cooking and meal planning
- Plan on shopping a couple of times per week for produce
- Use locally grown produce as much as possible
- Walk to the Farmer’s Markets and be inspired by what you see in the stalls
October’s Fresh Menu
Roast Pork Tenderloin with Baby Carrots
White Beans with Garlic
Large Tossed Green House Salad with chopped apples or pears and walnuts tossed with a Light Vinaigrette
A delicious cup of tea or coffee, a glass of wine, or sparkling water
Sliced melon or berries to finish, if desired
Being mindful of portions, this meal offers 525 calories.
The following instructions accompany the menus and recipes that are distributed to Alpha Plan subscribers. For more information about Alpha Living, please view our website at uniweightloss.com. If you would like to join us, please call the doctor’s office for an initial appointment and nutritional consultation at 650-940-1006.
Tossed Green House Salad
This a very basic salad which you should plan on eating with most suppers.
Several handfuls of mixed green lettuces
Your choice of favorite vegetables, chopped or sliced. For example, red, yellow or orange peppers, cucumber, regular or daikon radishes, jicama, summer squash, green beans, tomatoes, mushrooms, fruit such as berries or melon, or a mixture of herbs. You get the idea.
Mix thoroughly in a salad bowl with about 1 tablespoon of Light Vinaigrette per serving. Savor the flavors!
125 calories per serving
Light Vinaigrette (makes 3 tablespoons)
2 tablespoons olive oil
1 tablespoon vinegar
Salt, pepper and any other seasoning you wish to add (dry mustard, thyme, rosemary, etc.)
Emulsify the mixture in a jar and keep in your refrigerator. This recipe may be multiplied, of course. Different vinegars (or acids) lend themselves to different meals or cuisines.
About 85 calories for 1 tablespoon
Roast Pork Tenderloin with Baby Carrots (serves 4)
One pork tenderloin, trimmed of fat
Olive oil, about 1-1/2 tablespoons for both pork and carrots
Coarse salt and pepper
Dried thyme, about ˝ teaspoon
A pound of baby carrots
Preheat oven to 350 degrees. Rub a small amount of olive oil over the tenderloin and season with the salt, pepper and thyme. Place in a baking dish and cook for 20 minutes.
Meanwhile, trim the tops of the carrots so that there is still a small amount of green on them. Peel them and toss them with a small amount of olive oil, salt and pepper.
Add the carrots to the same pan as the pork tenderloin which has cooked for 15 minutes. Return to the oven and cook for an additional 10-15 minutes or until the pork is done. You can test the doneness by slicing the pork in the middle and checking for “pinkness”* or by using an instant read thermometer which should have reached 150-160 degrees. Slice the pork into ˝ inch thick coins and serve the carrots along side of the meat.
*Testing the doneness of pork: when we say to check for the pinkness, we are checking to make sure that the meat is cooked through and there are no “rare” or raw spots of the middle of the tenderloin. It is okay for it to be slightly pink. Don’t eat raw pork.
White Beans with Garlic (serves 12 or more!)
1 pound of white beans (navy or great northern)
1 whole garlic head, the tops trimmed off to expose the cloves
Water, pepper and coarse salt
Herbs, optional, such as basil, stirred into the beans before serving
The night before you wish to serve these, fill a large pot with water and add the beans. Sort through them and pick out any pebbles or uneven beans you see in the bunch. Set aside the water and beans and let them sit overnight.
About two hours before you wish to serve them, drain the beans and rinse them. Add 8 cups of water to the pot along with a splash of olive oil, the whole head of garlic, and a dash of pepper. Bring to a simmer over medium-high heat. Reduce heat to medium-low and simmer uncovered 1-1/2 hours, stirring occasionally. Mix in 1 teaspoon coarse salt. Continue to simmer until beans are tender, adding more water if needed, up to 30 minutes longer. Cool beans in the cooking liquid about 1 hour.
Using a slotted spoon, transfer beans to a serving bowl (discard the garlic). Season to taste with pepper and more coarse salt before serving. At this point, you can also stir in your desired herbs.
|
|
|
|