Approved Foods
All fruits. These can be fresh, frozen, dried, juiced or canned. Fruits include but are not limited to apples, apricots, bananas, blackberries, blueberries, boysenberries, cantaloupe, cherries, cranberries, figs, grapefruit, grapes, guava, honeydew melon, kiwi, lemons, limes, mangoes, nectarines, oranges, papayas, peaches, pears, pineapples, plums, prunes, raisins, raspberries, strawberries, tangelos, tangerines, watermelon
All vegetables. These can be fresh, frozen, dried, juiced or canned (sodium free and free from preservatives). Vegetables include but are not limited to artichokes, asparagus, beets, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, chili peppers, collard greens, corn, cucumbers, eggplant, garlic, ginger root, kale, leeks, lettuce, mushrooms, mustard greens, okra, onions, parsley, potatoes, radishes, rutabagas, scallions, spinach, sprouts, squashes, sweet potatoes, tomatoes, turnips, watercress, yams, zucchini, veggie burgers are an option if you are not allergic to soy.
All whole grains, including but not limited to whole wheat, brown rice, millet, quinoa, oats, barley, grits, whole wheat pasta, whole wheat tortillas, rice chips, rice cakes, Kashi bars, and popcorn.
All nuts and seeds, including but not limited to sunflower seeds, cashews, peanuts, sesame. Also nut butters including peanut butter.
All legumes. These can be canned or dried. Legumes include but are not limited to dried beans, pinto beans, split peas, lentils, black eyed peas, kidney beans, black beans, cannellini beans, white beans.
All quality oils including but not limited to olive, canola, grape seed, peanut, and sesame.
Seasonings: Sea salt, pepper, Mrs. Dash, garlic, etc.
Beverages: spring water, distilled water, or other pure waters, all natural fruit juices.
Other: tofu, soy products, vinegar, seasonings, sea salt, herbs and spices.
All vegetables. These can be fresh, frozen, dried, juiced or canned (sodium free and free from preservatives). Vegetables include but are not limited to artichokes, asparagus, beets, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, chili peppers, collard greens, corn, cucumbers, eggplant, garlic, ginger root, kale, leeks, lettuce, mushrooms, mustard greens, okra, onions, parsley, potatoes, radishes, rutabagas, scallions, spinach, sprouts, squashes, sweet potatoes, tomatoes, turnips, watercress, yams, zucchini, veggie burgers are an option if you are not allergic to soy.
All whole grains, including but not limited to whole wheat, brown rice, millet, quinoa, oats, barley, grits, whole wheat pasta, whole wheat tortillas, rice chips, rice cakes, Kashi bars, and popcorn.
All nuts and seeds, including but not limited to sunflower seeds, cashews, peanuts, sesame. Also nut butters including peanut butter.
All legumes. These can be canned or dried. Legumes include but are not limited to dried beans, pinto beans, split peas, lentils, black eyed peas, kidney beans, black beans, cannellini beans, white beans.
All quality oils including but not limited to olive, canola, grape seed, peanut, and sesame.
Seasonings: Sea salt, pepper, Mrs. Dash, garlic, etc.
Beverages: spring water, distilled water, or other pure waters, all natural fruit juices.
Other: tofu, soy products, vinegar, seasonings, sea salt, herbs and spices.
Foods to Avoid
All meat and animal products including but not limited to beef, lamb, pork, poultry, and fish.
All dairy products including but not limited to milk, cheese, cream, butter, and eggs.
All sweeteners including but not limited to sugar, raw sugar, honey, syrups, molasses, and cane juice.
All leavened bread including Ezekiel Bread (it contains yeast and honey) and baked goods.
All refined and processed food products including but not limited to artificial flavorings, food additives, chemicals, white rice, white flour, and foods that contain artificial preservatives.
All deep fried foods including but not limited to potato chips, French fries, corn chips.
All solid fats including shortening, margarine, lard and foods high in fat.
Beverages including but not limited to coffee, tea, herbal teas, carbonated beverages, energy drinks, and alcohol.
Seasonings: sea salt, pepper
All dairy products including but not limited to milk, cheese, cream, butter, and eggs.
All sweeteners including but not limited to sugar, raw sugar, honey, syrups, molasses, and cane juice.
All leavened bread including Ezekiel Bread (it contains yeast and honey) and baked goods.
All refined and processed food products including but not limited to artificial flavorings, food additives, chemicals, white rice, white flour, and foods that contain artificial preservatives.
All deep fried foods including but not limited to potato chips, French fries, corn chips.
All solid fats including shortening, margarine, lard and foods high in fat.
Beverages including but not limited to coffee, tea, herbal teas, carbonated beverages, energy drinks, and alcohol.
Seasonings: sea salt, pepper
Additional Ideas/Recipes:
Breakfast:
1) Peanut butter or Almond butter and Banana slices
2) Fruit Salad with walnuts or peanuts on the side
3) Overnight oatmeal with peaches, apricots, golden raisins and soy or almond milk
4) Green Smoothie: crushed ice, orange juice, spinach, frozen fruit (variety), banana (blend together and enjoy)
5) Breakfast potatoes in olive oil with sea salt and pepper (can add onion and peppers for additional flavor)
6) breakfast burrito with salsa (wheat tortilla, black beans, and roasted veggies)
7) Shredded hash browns with fruit
8) Kind Bars with fresh pineapple, apples, or any fruit
9) Banana/blueberry smoothie with orange juice and almond or soy milk and ice
10) Strawberry/banana smoothie with orange juice or apple juice with almond or soy milk and 1 tbsp. of almond butter or peanut butter
11) Natural apple sauce with walnuts
12) All-natural cereal with almond or cashew milk (Kroger has natural cereal in the natural foods section)
Snacks:
-blueberries
-strawberries
-mixed nuts (almonds, cashews, peanuts, pistachios, etc.)
-Kashi bars or a protein bar without added sugar
-peanut or almond butter (no salt or sugar added, Aldi carries both)
-tortilla chips and natural salsa or guacamole
-natural popcorn (skinny pop is ok)
-kale chips
-bananas
-carrots
-hummus and pita chips
-red or multi-color peppers
-rice cakes
Lunch/Dinner:
Black bean soup with baked sweet potato
Black bean burrito with cilantro-lime rice and corn salsa
Recipes:
Copy-cat Chipotle’s rice:
1 cup instant brown rice
1 cup water
2 tbsp. finely chopped fresh Cilantro (found in produce)
2 tbsp. (2 limes) fresh squeezed lime juice
1 bay leaf
Boil the water and bay leaf together, then add the rice and stir. Remove the rice from the heat and let the rice absorb the water. Stir in the cilantro and lime juice
Copy-cat Chipotle’s corn salsa:
1 bag of frozen corn (thawed and drained)
¾ cup of red onion
3 Tbsp. finely chopped and seeded Jalapeno pepper (to save time use the canned chopped jalapeno, found in the Mexican or international aisle)
2 Tbsp. chopped cilantro
2 Tbsp. fresh squeezed Lime Juice
½ tsp sea salt
Mix together and enjoy (can be added to the black bean burrito inside as the filling or on the side with tortilla chips)
Kale salad, tomato, corn, almonds, vinaigrette dressing (either store bought or can make your own) 3 tbsp. almond butter
1 tbsp. olive oil
2 tbsp. freshly squeezed orange juice
3 tbsp. water
1 tbsp. stoneground mustard (or Dijon mustard)
¼ tsp sea salt
½ tsp garlic
Fruit Smoothies
Ingredients:
Frozen fruit (strawberries, peach, pineapple, blueberries, fresh bananas)
Apple Juice or Orange Juice
Vanilla Soy Milk or Vanilla Almond Milk
Direction:
*Blend in a blender until smooth and enjoy!
Penne Pasta with Sautéed Spinach:
Ingredients:
Corn Pasta (can get at Trader Joes, Whole Foods, or Fresh Thyme for $1.39 or $1.69 per bag)
Marinara Sauce 28 ounce
Bag of Fresh Spinach
1 tsp of minced garlic (Aldi and most stores sell it in a jar)
Chopped Onion (1/2)
Fresh chopped mushrooms (optional) 1 package
1 TBS olive oil
Directions:
Boil the corn pasta according to package directions
Sauté onion and mushrooms until onions are clear/tender, then add the minced garlic and sauté for about 1 minute on medium-high heat (do not burn the garlic), add the entire bag of spinach and wilt down and then add the marinara and pasta and enjoy!
Salad with homemade salad dressing and roasted potatoes
Ingredients:
Bag of lettuce or Spinach
Tomatoes
Any other type of Veggies you like to put in a salad
½ cup olive oil (extra virgin olive oil)
¼ tsp pepper
¼ or 1/8 tsp of salt to taste
Italian seasoning
½ fresh squeezed lemon
1 tbsp. of vinegar
Directions:
Whisk together olive oil, pepper, salt, Italian seasoning, lemon, and taste, may need more seasonings, and vinegar, pour dressing over salad.
Ingredients for roasted potatoes:
Any type of roasting potato (red skinned, baking, or Yukon potatoes)
1 whole onion chopped
Olive oil (enough to toss potatoes in)
Red Pepper chopped
Green pepper chopped
Yellow pepper chopped
Rosemary, thyme, garlic powder, or any spices you like
Directions:
Preheat oven to 450 degrees
Take onion, potatoes, peppers and seasonings and mix by hand in a bowl with a 1-2 tbsp. of olive oil
Place potatoes on a cookie sheet or pan and bake for about 20-40 minutes until crispy or potatoes are tender.
Stuffed Peppers
1 cup cooked brown rice
1 can diced tomatoes drained
8 chopped mushrooms
½ chopped onion
3 large hollow peppers (green, red, or yellow)
2 tbsp. olive oil
1 can black beans drained
Seasonings: sea salt, pepper, garlic powder, cumin, ground red pepper, and crushed red pepper (season to your taste)
Boil hollow peppers for 8-10 minutes until tender if you prefer softer peppers.
Sauté onions, peppers, mushrooms, until tender, add spices. Mix in brown rice, tomatoes and black beans. Stuff peppers with rice mixture and bake for 15 minutes
Fried Corn and Sautéed shredded potatoes:
Ingredients:
1 bag of frozen corn ½ diced/chopped onion
Sea salt and black pepper to taste
Olive oil
1 bag of shredded potatoes or shred your own potatoes
Directions:
Place 1 tbsp. of olive oil in the skillet and sauté onions until tender, add corn, salt and pepper until desired tenderness.
In same skillet or new skillet pour 1tbs of olive oil in pan and sauté more onions (optional) until tender and then add shredded potatoes and cook until crispy, flip, and brown other side
Strawberry/banana smoothie:
Half a bag of frozen strawberries
or the tropical blend frozen fruit. Can get the frozen fruit at Aldi for cheap
2 bananas chopped
Almond or Cashew milk (1/2 cup)
Orange Juice or Apple Juice as much as you’d like
Blend together and enjoy frozen fruit at Aldi for cheap
2 bananas chopped
Almond milk as much as you want
orange juice or apple juice as much as you'd like
Vegetable soup:
Onion chopped
Celery chopped
carrots chopped*you can also buy already frozen
potatoes diced
Green beans
Corn
Any veggies
vegetable stock
can tomato sauce
Any seasonings you'd like I use garlic pepper sea salt parsley
Sautee veggies in olive oil about 1 TBS until tender and mix all ingredients together bring to a boil and simmer for 20 minutesBlend together and enjoy!
Diced potatoes
Green beans
Corn
Any Veggies
Vegetable Stock (Aldi carries this for $1.69 or around that price)
Tomato juice (can use this instead)
Sauté veggies in olive oil until tender, add vegetable stock or tomato juice or crushed tomatoes and simmer, tasting seasonings until it is seasoned to your taste
Black bean chili:
2 cans of black beans
2 cans of diced tomatoes
½ cup brown rice
½ diced onion
2 tsp of garlic or use garlic powder
Salt
Pepper
Cayenne pepper (couple of pinches)
Cumin (Aldi has this seasoning for cheap on the spice aisle)
Chili powder (I guess at the amount, I used a lot ¼ cup but it depends on how much you are making)
1 28 ounce can of crushed tomatoes
Fresh Guacamole:
Ingredients:
Juice of 1 whole lemon or 2 limes (either will work)
Diced tomatoes (about 2 roma tomatoes)
¼ cup diced onion (any kind, I use sweet onion or red onion)
¼ tsp of sea salt
3 avocadoes (ripe, dark and soft but not mushy)
Take a fork and smash all ingredients together, season with salt, eat with whole grain tortilla chips (if kind of bland, add more sea salt)
Banana Ice Cream:
2 ripe bananas (dice and freeze)
A few splashes of almond or cashew milk
*In a high-powered blender, place the frozen bananas and blend until smooth, add a few splashes of almond or cashew milk as needed if too thick.
*You can also make peach ice cream with frozen peaches the same way or use bananas as the base, since they are naturally sweet and then add in other fruits (i.e. strawberry-banana ice cream). I do banana-pecan ice cream (my take on butter pecan ice cream)
Breakfast:
1) Peanut butter or Almond butter and Banana slices
2) Fruit Salad with walnuts or peanuts on the side
3) Overnight oatmeal with peaches, apricots, golden raisins and soy or almond milk
4) Green Smoothie: crushed ice, orange juice, spinach, frozen fruit (variety), banana (blend together and enjoy)
5) Breakfast potatoes in olive oil with sea salt and pepper (can add onion and peppers for additional flavor)
6) breakfast burrito with salsa (wheat tortilla, black beans, and roasted veggies)
7) Shredded hash browns with fruit
8) Kind Bars with fresh pineapple, apples, or any fruit
9) Banana/blueberry smoothie with orange juice and almond or soy milk and ice
10) Strawberry/banana smoothie with orange juice or apple juice with almond or soy milk and 1 tbsp. of almond butter or peanut butter
11) Natural apple sauce with walnuts
12) All-natural cereal with almond or cashew milk (Kroger has natural cereal in the natural foods section)
Snacks:
-blueberries
-strawberries
-mixed nuts (almonds, cashews, peanuts, pistachios, etc.)
-Kashi bars or a protein bar without added sugar
-peanut or almond butter (no salt or sugar added, Aldi carries both)
-tortilla chips and natural salsa or guacamole
-natural popcorn (skinny pop is ok)
-kale chips
-bananas
-carrots
-hummus and pita chips
-red or multi-color peppers
-rice cakes
Lunch/Dinner:
Black bean soup with baked sweet potato
Black bean burrito with cilantro-lime rice and corn salsa
Recipes:
Copy-cat Chipotle’s rice:
1 cup instant brown rice
1 cup water
2 tbsp. finely chopped fresh Cilantro (found in produce)
2 tbsp. (2 limes) fresh squeezed lime juice
1 bay leaf
Boil the water and bay leaf together, then add the rice and stir. Remove the rice from the heat and let the rice absorb the water. Stir in the cilantro and lime juice
Copy-cat Chipotle’s corn salsa:
1 bag of frozen corn (thawed and drained)
¾ cup of red onion
3 Tbsp. finely chopped and seeded Jalapeno pepper (to save time use the canned chopped jalapeno, found in the Mexican or international aisle)
2 Tbsp. chopped cilantro
2 Tbsp. fresh squeezed Lime Juice
½ tsp sea salt
Mix together and enjoy (can be added to the black bean burrito inside as the filling or on the side with tortilla chips)
Kale salad, tomato, corn, almonds, vinaigrette dressing (either store bought or can make your own) 3 tbsp. almond butter
1 tbsp. olive oil
2 tbsp. freshly squeezed orange juice
3 tbsp. water
1 tbsp. stoneground mustard (or Dijon mustard)
¼ tsp sea salt
½ tsp garlic
Fruit Smoothies
Ingredients:
Frozen fruit (strawberries, peach, pineapple, blueberries, fresh bananas)
Apple Juice or Orange Juice
Vanilla Soy Milk or Vanilla Almond Milk
Direction:
*Blend in a blender until smooth and enjoy!
Penne Pasta with Sautéed Spinach:
Ingredients:
Corn Pasta (can get at Trader Joes, Whole Foods, or Fresh Thyme for $1.39 or $1.69 per bag)
Marinara Sauce 28 ounce
Bag of Fresh Spinach
1 tsp of minced garlic (Aldi and most stores sell it in a jar)
Chopped Onion (1/2)
Fresh chopped mushrooms (optional) 1 package
1 TBS olive oil
Directions:
Boil the corn pasta according to package directions
Sauté onion and mushrooms until onions are clear/tender, then add the minced garlic and sauté for about 1 minute on medium-high heat (do not burn the garlic), add the entire bag of spinach and wilt down and then add the marinara and pasta and enjoy!
Salad with homemade salad dressing and roasted potatoes
Ingredients:
Bag of lettuce or Spinach
Tomatoes
Any other type of Veggies you like to put in a salad
½ cup olive oil (extra virgin olive oil)
¼ tsp pepper
¼ or 1/8 tsp of salt to taste
Italian seasoning
½ fresh squeezed lemon
1 tbsp. of vinegar
Directions:
Whisk together olive oil, pepper, salt, Italian seasoning, lemon, and taste, may need more seasonings, and vinegar, pour dressing over salad.
Ingredients for roasted potatoes:
Any type of roasting potato (red skinned, baking, or Yukon potatoes)
1 whole onion chopped
Olive oil (enough to toss potatoes in)
Red Pepper chopped
Green pepper chopped
Yellow pepper chopped
Rosemary, thyme, garlic powder, or any spices you like
Directions:
Preheat oven to 450 degrees
Take onion, potatoes, peppers and seasonings and mix by hand in a bowl with a 1-2 tbsp. of olive oil
Place potatoes on a cookie sheet or pan and bake for about 20-40 minutes until crispy or potatoes are tender.
Stuffed Peppers
1 cup cooked brown rice
1 can diced tomatoes drained
8 chopped mushrooms
½ chopped onion
3 large hollow peppers (green, red, or yellow)
2 tbsp. olive oil
1 can black beans drained
Seasonings: sea salt, pepper, garlic powder, cumin, ground red pepper, and crushed red pepper (season to your taste)
Boil hollow peppers for 8-10 minutes until tender if you prefer softer peppers.
Sauté onions, peppers, mushrooms, until tender, add spices. Mix in brown rice, tomatoes and black beans. Stuff peppers with rice mixture and bake for 15 minutes
Fried Corn and Sautéed shredded potatoes:
Ingredients:
1 bag of frozen corn ½ diced/chopped onion
Sea salt and black pepper to taste
Olive oil
1 bag of shredded potatoes or shred your own potatoes
Directions:
Place 1 tbsp. of olive oil in the skillet and sauté onions until tender, add corn, salt and pepper until desired tenderness.
In same skillet or new skillet pour 1tbs of olive oil in pan and sauté more onions (optional) until tender and then add shredded potatoes and cook until crispy, flip, and brown other side
Strawberry/banana smoothie:
Half a bag of frozen strawberries
or the tropical blend frozen fruit. Can get the frozen fruit at Aldi for cheap
2 bananas chopped
Almond or Cashew milk (1/2 cup)
Orange Juice or Apple Juice as much as you’d like
Blend together and enjoy frozen fruit at Aldi for cheap
2 bananas chopped
Almond milk as much as you want
orange juice or apple juice as much as you'd like
Vegetable soup:
Onion chopped
Celery chopped
carrots chopped*you can also buy already frozen
potatoes diced
Green beans
Corn
Any veggies
vegetable stock
can tomato sauce
Any seasonings you'd like I use garlic pepper sea salt parsley
Sautee veggies in olive oil about 1 TBS until tender and mix all ingredients together bring to a boil and simmer for 20 minutesBlend together and enjoy!
Diced potatoes
Green beans
Corn
Any Veggies
Vegetable Stock (Aldi carries this for $1.69 or around that price)
Tomato juice (can use this instead)
Sauté veggies in olive oil until tender, add vegetable stock or tomato juice or crushed tomatoes and simmer, tasting seasonings until it is seasoned to your taste
Black bean chili:
2 cans of black beans
2 cans of diced tomatoes
½ cup brown rice
½ diced onion
2 tsp of garlic or use garlic powder
Salt
Pepper
Cayenne pepper (couple of pinches)
Cumin (Aldi has this seasoning for cheap on the spice aisle)
Chili powder (I guess at the amount, I used a lot ¼ cup but it depends on how much you are making)
1 28 ounce can of crushed tomatoes
Fresh Guacamole:
Ingredients:
Juice of 1 whole lemon or 2 limes (either will work)
Diced tomatoes (about 2 roma tomatoes)
¼ cup diced onion (any kind, I use sweet onion or red onion)
¼ tsp of sea salt
3 avocadoes (ripe, dark and soft but not mushy)
Take a fork and smash all ingredients together, season with salt, eat with whole grain tortilla chips (if kind of bland, add more sea salt)
Banana Ice Cream:
2 ripe bananas (dice and freeze)
A few splashes of almond or cashew milk
*In a high-powered blender, place the frozen bananas and blend until smooth, add a few splashes of almond or cashew milk as needed if too thick.
*You can also make peach ice cream with frozen peaches the same way or use bananas as the base, since they are naturally sweet and then add in other fruits (i.e. strawberry-banana ice cream). I do banana-pecan ice cream (my take on butter pecan ice cream)