Day Three - Healthy Heart Tune-up

BREAKFAST
Breakfast Shake: (serves one), 1.5 cups milk or milk substitute (I used a container of full fat, raw milk yogurt and a bit of water, 1 cup frozen berries (or 1/2 banana and 1/2 cup berries), 1 tablespoon ground flax seed (grind in small coffee grinder or spice grinder), 1 scoop protein powder of your choice


LUNCH
Lentil Chili
Mixed organic salad with Italian dressing
Iced Tea

SUPPER
Cod with Hazelnut Crust, Wild Rice with Kale and Wild Mushrooms, Mixed green Salad (2-3 cups), 2 tablespoons Vinaigrette dressing, 1 cup fruit topped with 2 tablespoons yogurt




SNACK
Apple with peanut butter
Nut Cup (1/4 cup raw sunflower seeds,  2 tablespoons raw almonds and pistachios, 1 tablespoon raw walnuts and pecans, 1 tablespoon raw pumpkin seeds) MANDATORY
1 Banana MANDATORY
Dill Pickle
1 cup Raw Vegetables & Hummas or Black Bean Dip

Please note:  USE ONLY US BROWN RICE!  WE USE ONLY LUNDBERG RICE!

Cod with Hazelnut Crust
serves 2 plus the toddler
4 cod fillets (about 3/4 pound)
1/2 cup orange juice
1 large egg (omega-3, free-range, organic)
1 cup coarsely ground hazelnuts
1/4 teaspoon sea or kosher salt
1/2 teaspoon Italian herb blend
pinch ground black pepper
Nut oil (almond or walnut)
2 med garlic cloves, minced
2 Lemon wedges

1. Preheat oven to 425 degrees
2. Rinse fish fillets, soak in orange juice for 10 minutes, then pat dry.
3. Meanwhile, beat the egg in a bowl.
4. Heat a saute pan to medium, saute the ground hazelnuts with salt, herbs, pepper and garlic for 2 minutes, enough to toast the hazelnuts slightly, but not brown them.
5. Transfer 1/2 of the nut mixture to a plate at a time.  Dip the fish first in the egg, then in the hazelnut mixture.  When dipping fish coated with egg in the nut flour, some of the flour will become wet and will clump.
6. When finished coating the fish, discard all the excess nut mixture that came in contact with raw fish.
7. Coat a baking dish with nut oil and place fish on it.
8. Bake 20-25 minutes, until tender and flaky.  Garnish with a wedge of lemon.

Wild Rice with Kale and Mushrooms
serves 2 plus the toddler
1/2 cup wild rice
2 cups water
1/2 cup chicken stock (homemade preferred)
1 1/2 teaspoon nut oil (almond or walnut)
1/2 med onion, diced
1/8 teaspoon sea or kosher salt
1/8 teaspoon ground black pepper
1/2 teaspoon Italian herbs
2 cups wild mushrooms (shiitake, crimini, canterelle, or oyster)
2 cups chopped kale, tough stems removed (thin slices)
7 ounces garbanzo beans (or other white or red beans), cooked, rinsed and drained
1 tablespoon rough chopped pecans

1. Combine wild rice, water, and stock in a pot; bring to a boil.  Simmer 50 minutes, until rice is barely firm.  Drain and set aside.
2. Ten minutes before rice is ready, heat a large saute pan to med-high and add oil, onion, salt, pepper and herbs.  Saute 1 minutes, with occasional stirring. 
3. Add mushrooms and saute an additional 2 minutes until mushrooms soften.
4. Add kale and beans, reduce heat to medium, cover, cook 2 minutes, and remove from heat.
5. When rice is cooked and drained, mix with sautéed vegetables.
6. Garnish with pecans.

Vinaigrette Dressing
3 tablespoons balsamic vinegar
2 tablespoons white wine or apple juice
4 tablespoons extra virgin olive oil
1 teaspoon tamari sauce
1/2 teaspoon Italian herbs
1/4 teaspoon ground black pepper
2 med garlic loves, finely minced
1/2 teaspoon Dijon mustard (optional)

1. Combine ingredients and serve.

Menu Plan and recipes on this page adapted from The 30-Day Heart Tune-up by Steven Masley, MD