DR ALIBHAI’S HEALTHY EATING OUTLINE
Breakfast:
Steel cut oatmeal or quick oats. Add cinnamon, almonds, berries and 2 drops of Stevia or 1 tsp of pure maple syrup to sweeten.
Easy Oatmeal Recipe:
1 cup quick rolled oats (Gluten free is best)
Just enough hot water to cover oatmeal
Pinch of cinnamon
2 drops Stevia or 1 tsp pure maple syrup to sweeten
Blueberries
Raw slivered almonds
Optional 1 scoop or 1 Tablespoon Protein Powder
Place oats in a bowl and add enough hot water to cover the oats. Let sit for 5 minutes. Add all of the other ingredients. Enjoy this quick and nutritious breakfast.
Thick rolled oats are better than quick oats, but many people do not have time to cook oats in the morning. This is why I have suggested quick oats for those of you rushed for time in the morning.
Mid-morning snack:
Protein smoothie with:
clean protein powder,
nut milk or coconut water,
frozen berries or avocado,
Omega 3-6-9 essential oils (Such as Udo’s Brand oil)
Lunch:
Palm size amount of animal protein (chicken, fish, turkey, eggs) OR
1 cup cooked beans or lentils
½ cup cooked QuinoaEasy Quinoa Recipe:1 tablespoon coconut oil
1 red onion or leek diced small
1-1/2 cups vegetables such as mushrooms, peas, carrots, peppers
2 cups pre-soaked and well rinsed quinoa
3 and 1/2 cups waterHeat coconut oil in a pot over medium heat. Saute onion or leek for a few minutes. Add vegetables and sauté for about 5 minutes. Add the quinoa and water. Cook for about 15 minutes. Remove from heat and let stand 10 minutes. Fluff with a fork and enjoy!
Mid-afternoon snack:
Raw seed mix such as pumpkin seeds and sunflower seeds
1 apple
Vegetable sticks with hummus
Dinner:
Palm size animal protein or 1 cup cooked vegetarian protein as above
Starch vegetable (optional) such as squash, yam, parsnips, mashed cauliflowerIf you are hungry in the evening after dinner have a cup of tea sweetened with Stevia. A nice cup of sleepytime time or chamomile tea will help you to relax and get a good night’s sleep.
For those chocolate lovers out there, 2 squares of at least 70% dark chocolate is okay 🙂
Easy Oatmeal Recipe:
1 cup quick rolled oats (Gluten free is best)
Just enough hot water to cover oatmeal
Pinch of cinnamon
2 drops Stevia or 1 tsp pure maple syrup to sweeten
Blueberries
Raw slivered almonds
Optional 1 scoop or 1 Tablespoon Protein Powder
Place oats in a bowl and add enough hot water to cover the oats. Let sit for 5 minutes. Add all of the other ingredients. Enjoy this quick and nutritious breakfast.
Thick rolled oats are better than quick oats, but many people do not have time to cook oats in the morning. This is why I have suggested quick oats for those of you rushed for time in the morning.
Easy Quinoa Recipe:
1 tablespoon coconut oil
1 red onion or leek diced small
1-1/2 cups vegetables such as mushrooms, peas, carrots, peppers
2 cups pre-soaked and well rinsed quinoa
3 and 1/2 cups water
Heat coconut oil in a pot over medium heat. Saute onion or leek for a few minutes. Add vegetables and sauté for about 5 minutes. Add the quinoa and water. Cook for about 15 minutes. Remove from heat and let stand 10 minutes. Fluff with a fork and enjoy!
