SGPT Nutrition Challenge for Week 3

          

This week’s challenge is to eat a plant based diet for 3 consecutive days.  If you were in Fusion’s first session of SGPT, this should be simple, but please use the following as a reminder of what types of foods to eat so you consume enough fiber, protein and complex carbs for energy.

Although you will not be consuming meat during these 3 days, you can still eat eggs, dairy, legumes and beans (which are all high in protein).  By adding tons of vegetables to your diet, you will be able to make complete protein and amino acids.

Please feel free to refer back to my previous blogs where we have posted information and recipes….

 

Below are a few options to consider this week for your plant-based diet.

Veggie Pizza

1/2 cup roasted red peppers
1 red onion
1 yellow squash
1 small eggplant
4oz pre-sliced baby portabella mushrooms
1/4 cup extra-virgin olive oil
1/2 tsp dried italian seasoning
1/2 tsp kosher salt
1/4 tsp pepper
1 (8oz) ball smoked mozzarella cheese
3 Tbs classic hummus
2 soft flatbreads or 2 large naan

Directions

preheat oven to 425
line 2 baking sheets with foil
cut red peppers into strips
remove ends and skin from onion
cut onion, squash, and 1/2 eggplant in half and slice thinly
place vegetables incl. mushrooms in med bowl add olive oil, italian seasoning, salt, and pepper toss to coat transfer to one baking sheet and arrange in single layer
bake 15-20 min or until vegetables are tender

while baking, slice mozzarella thinly spread hummus evenly over flatbread
place on remaining baking sheet arrange cooked vegetable mixture on flatbreads
top with cheese slices
bake 8-10 min or until cheese melts
cut into squares and serve

California Veggie Wraps-Makes 8 half-wraps

4 large whole wheat tortillas

4 tablespoons cream cheese
(or lowfat neufchâtel cheese)

2 cups baby lettuce

1 cup shredded carrots 1 cup sprouts
(I used a mix of clover and radish sprouts)

1 avocado, sliced

1 medium red bell pepper, sliced

1/2 cup colby jack cheese, shredded

Arrange the whole wheat tortillas on a clean surface. Spread a tablespoon of cream cheese on each tortilla. Top each tortilla with 1/2 cup of lettuce, 1/4 cup of shredded carrots, 1/4 cup of sprouts, 1/4 of the avocado slices, and 1/4 of the bell pepper slices. Sprinkle each tortilla with 2 tablespoons of shredded cheese.

Carefully roll up each wrap, tucking in the ends (as best as you can). Secure each half with a toothpick, and then slice in half on a diagonal.

Hummus and Veggie Melt

 

3 tablespoons hummus

2 slices whole wheat bread

1 red bell pepper, sliced

1 small tomato, sliced thin

1 small onion, sliced thin

3-4 slices provolone cheese

 

Spread hummus evenly onto bread slices. Any bread works well, as well as other flavors of hummus.

Top hummus with slices of veggies. Again, the amount and type of veggies used is of personal choice.Top veggies with cheese, one or two slices on each depending on how much cheese is preferred.Place slices of bread on an ungreased cookie sheet and cook under the broiler for approximately two minutes or until cheese has melted.Serve with pita chips for a quick and satisfying lunch.