Wheat Berries for Breakfast

Wheat Berries are ground into flour to make bread and many other foods we eat.

One of the cheapest, healthiest, and most filling breakfasts you can have are wheat berries. You can buy them in a health food store or buy them in bulk by the large bag (much less expensive).

All you need to do is put about ½ cup of wheat berries in a pot. Add water until it covers the wheat berries by about 1 inch. Allow to soak for about 24 hours.

After soaking, pour off the excess water then add about 1 cup of fresh water to your pot.

Put on stove and bring to a boil.

It’s done.

You can add milk and eat it. If you need it a little sweeter you can add some honey or stevia.

This may not be as tasty as the sugary cereals you may be used to; however, as you get used to it and change other aspects of your diet to more healthy choices you will find that a breakfast of wheat berries stays with you longer and gives you more energy then many other breakfast options.

Brown Rice and Bean Dip or Burrito Mix

Measure ½ cup brown rice and pour into a sauce pan.

Add 1 cup beans. You can add red beans, white beans, pinto beans, lentils, or another type of hard bean.

Add enough water to cover the rice and beans with an inch or two of water. Let soak for at least 12 hours, 24 hours is better.

Pour off the excess water.

In another pot or the same pot add one cup fresh water and the bean and rice mix. Put on the stove on high.

Add one can tomato or tomato basil soup.

Cut into pieces, one large onion.  Add to pot.

Cut up and add:  1 medium size zucchini; and/or 2 - 4 green (not yet ripe) tomatoes and/or 1 pattypan squash.

Add 1 teaspoon turmeric or cumin (do not add both spices, only one or the other and this is mostly for the health benefit; however, many like the taste).

Bring to a rolling boil then turn down to low and allow the mixture to simmer for 10 to 15 minutes.

In a casserole pan:

Add three to four large ripe tomatoes, cut into small pieces

Cut up into small pieces and add one large bell pepper. (Multiple hot peppers may also be used for a stronger taste)

Add one can olives sliced into small pieces.

Add one onion cut into small pieces

After the mixture on the stove is done simmering:  (allow most of the excess water to boil off without allowing the mixture to burn AND keeping enough water to allow the mixture to easily mix in the blender)

Put into blender and blend well (you may have to do this two or three cups at a time)

Add the blended mixture to the casserole pan.

Add and mix in, 16 ounces sour cream.

You can use this as a dip for the most healthy chips you can find or roll it into a burrito in a tortilla 1/2 to 1/3 cup of the mix per tortilla.

Put any extra in the refrigerator to be used later.

Follow the links to the right to learn how these ingredients may affect your health.

Note: depending upon the type of beans you are using you may need to cook them a little longer.  You want to let the mixture simmer until the beans and brown rice are soft.

Note: Brown Rice and Beans are a Complete Protein

Strawberry Banana Miracle Shake

A variation of the Weight Loss Miracle Shake

Mix well in a blender

1 banana

1 scoop protein

1 ½ cup hot water

cinnamon (to taste, generally 1 teaspoon to 1 tablespoon)

nutmeg (to taste, generally 1 teaspoon to 1 tablespoon)

1 tablespoon coconut oil

½ cup old fashioned rolled oats or rolled wheat or a mix

½ cup morning moo or powdered milk

(You can substitute the water and milk with 1 ½ cup milk substitute such as soy milk)

2 large or 10 baby carrots

2 cups strawberries

Blend well

Add ice, a little at a time until you have about 8 cups. Blend then add more ice. You may also need to add some of the ingredients and then blend to as to not overwork your blender.

To see how these ingredients may affect your health, click on the links to the right.

Here are some possible protein's you might consider.  I've included a number so you can compare health benefits.  You may want to consider your personal needs according to your own health.
Click on the link for a variety of information.

Whey protein powder

Casein protein powder

Soy protein powder

Pea protein powder

Brown rice protein powder

Hydrolysate protein powder

Egg protein powder

No added Sugar, No Butter, No Bake Cookies, Gluten Free

Pour into a large bowl:
Range in ingredients allows for you to adjust for your own taste.

3 cups rolled oats.  If you need it to be gluten free, get certified gluten free rolled oats. 
4-6 tablespoons dutch baking chocolate
1/2 - 1 cup stevia
1/2 to 1 cup fresh ground peanut butter or Adams (or another non-sugar) peanut butter
1/2 to 1 cup no sugar added coconut flakes
1 tablespoon vanilla
3/4 to 1 cup virgin organic coconut oil (put on the stove in a sauce pan until hot, then pour into the mixture above) 
Mix well with wooden spoon.  Compress into balls with hand and place on a cookie sheet on either plastic or wax paper.  Cover with the same.  Put in the freezer.  When frozen, move into a container for the freezer.  Best served frozen.
Many of you will want a little less chocolate and a little less coconut flakes.

Alternate:
Warm slowly in a pan
1/2 cup - 3/4 virgin organic coconut oil
2 square cubes unsweetened baker's chocolate  (approximately 240 calories)
3/4 cup to 1 cup Adam's Peanut Butter
2 teaspoons vanilla


In a bowl mix in
3 cups old fashioned rolled oats
1/2 - 3/4 cup (non concentrated) stevia (to taste)You may want to substitute the stevia with truvia or just add a little truvia to improve the taste; however truvia has some sugar in it.  The taste will change slightly (usually just a little sweeter with less of an after taste) after cooling.
If you have the more concentrated natural stevia, add about 2-3 tablespoon stevia.
 An optional but recommended ingredient is 1/2 - 3/4 cup unsweetened coconut flakes.
There are ranges in the ingredients for a couple reasons.
1. Since significantly changing my diet, my taste has also changed significantly and you need to make sure the taste is what you are hoping for.  and
2. Stvia and truvia can be new tastes for a lot of people and stevia comes in it's more natural but also more concentrated state and it comes with a filler.  This recipe is with the concentrated form.  If you use the type of stevia with the filler you will need more.  As you mix the oats, coconut flakes, and sweetener into the bowl you can take small tastes with a spoon to find the perfect taste for you remembering it will change slightly after cooling.

Mix well.  A wooden spoon works well but clean hands work better.Roll into balls and put in a container so they are not touching each other and put in the refrigerator or freezer.  Ready in 4 to six hours.  They can also be placed in one rectangular cake pan spooned into the pan as one big cookie to be cut later, with a cover or aluminum foil.
Eat when cooled.  The equivalent of about 1/3 cup is plenty for one day.  The consumption of a some of the ingredients should be limited.  Please read the nutritional information by clicking on the ingredients.  Even though there isn't any added sugar or butter does not mean there are no calories.  There are plenty of calories.

You will find more information on potential health affects by clicking on the links to the right.

Tomato Zucchini Zucchinatouille

Add in this order, in a casserole dish

Unlike in the video, this is much better if everything is cut into small pieces.


3 tablespoons olive oil

1 tablespoon roasted garlic or 3 cloves sliced garlic

1 - 2 large sliced zucchini (or for options, you may use patty pan squash or slightly immature [just a little softer and more tender] butternut squash)

1 - 2 large bell pepper sliced (or an equivalent amount of other types of peppers)

2 - 3 large tomatoes sliced

2  - 3 onions sliced

1 cup sliced mushrooms

1 tablespoon oregano

1 tablespoon tarragon

(Optional) 1 tablespoon rosemary

1 cup dried cheese (for example, parmesan)

Croutons - can be homemade from pieces of whole wheat bread, toasted and broken into small pieces

2 cans tomato soup (or two cans diced tomatoes.  Personally I prefer the tomato soup with basil)

Bake at 350 for 45 minutes in a preheated oven  

Brown Rice and Bean Soup

This is a very healthy rice and bean soup...and it is quite delicious. 
It is also very inexpensive to make.  One of the draw backs is the amount of salt (salt is optional).  Just keep that in mind and remember you have to have salt to live, you just don't want too much.  You also want to remember that extra sodium will cause water retention which can cause weight gain.  As long as you understand that and only have about a cup to a cup and a half of the soup on a given day, you can still lose weight if you are sticking to the 5 Habits, link from the right.  See information on health benefits from the links on the right as well.
Here's the recipe:

It will be much quicker to make if you soak the beans and rice over night before making the soup.


Start with 1/2 cup of brown rice, and 2 cups of any combination of Red, White, Black, or Pinto beans (most beans or lentils will work).  Add enough water to have an inch or two of water above the rice and beans.  Let sit in a covered container overnight.  The next day, drain the water from the rice and beans then add 2 cups of water. 

(Note: you want to let the beans and brown rice soak for at least 12 hours.  If the beans have been in storage for a few years they will dry out more and will need to soak longer and will need to be cooked longer.)

Bring to a boil.
Add 1 cup of Vegetable, Chicken, or Beef Broth.  (Vegetable broth for a vegan soup)
Bring to a boil.

Add 1 teaspoon crushed red pepper or 1 teaspoon cayenne...or to taste as this may be too hot for some; however, there are lots of health benefits for most people so consider adding at least some.

 Add 1 teaspoon cumin OR turmeric (Note: the choice of these two spices will completely change the taste of the soup, and different health benefits...so choose what you think you will like the best and be best for you.  You can learn more from the links to the right.)

Add 1 teaspoon salt (option and most healthy you can find, my wife prefers sea salt)

Add 2 cloves garlic (finely chopped, optional)

Add 1 large red or sweet onions (chopped into large pieces)

(Note:  the choice of onion will also alter the taste of the soup)

Add one can (including the water) whole kernel corn (optional; though it adds both color and flavor.  You may also add a can of green beans in lieu of the corn.)

If you wish, you may add vegetable flakes, and/or chop and add one zucchini, and/or patty pan squash, and/or ¼ cabbage, and/or carrots, and/or tomatoes (green preferred), for additional flavoring and nutrition.  (In the summer time around where I live there are people all over the place just trying to get rid of zucchini.  It's one of the easiest vegetables to grow.)

You may consider cutting a potato into small pieces and adding it and/or mushrooms.

Bring to a rolling boil.

 Turn stove down to low.  Let soup simmer until rice and beans are cooked (usually about 15 minutes, I prefer to not let the soup cook until everything is mushy, still a little chewy, but cooked, is good). 

OR

Add to a sauce pan, 1/2 cup brown rice and 1 cup beans.  Red, white, pinto beans or lentils all work well.  Add enough water to cover the beans and rice by one to two inches.  Allow to sit at least 12 hours, 24 hours is better.

Drain off the excess water.

Add one cup fresh water and put the beans and rice and water on the stove on high.

Add one can broth...this can be vegetable, chicken, or beef.

Cut up into small pieces one potato and add to the pot.

Add one can of corn, including the water.

Add other vegetables as available such as carrots, green (not yet ripe) tomatoes, zucchini, or cabbage.

Add 1 teaspoon cayenne or red peppers.

Add either 1 teaspoon cumin or 1 teaspoon turmeric.  (Great health benefits)

Stir and bring to a rolling boil.  Turn the stove down to low and allow to simmer for 15 minutes.

Allow to cool and enjoy.

Put what you don't eat the first day/night in the refrigerator for another day.

Note: depending upon the type of beans you are using you may need to cook them a little longer.  You want to let the mixture simmer until the beans and brown rice are soft.

 

 

Stir-Fry

There are a lot of ways to make a stir-fry. You can make it very quickly, more slowly or very slow. You can use different types of pans. You can really use any type of frying pan or skillet or a wok.

If I make a quick stir-fry, I prefer to use a caste iron frying pan or Dutch oven. If I make a really slow stir-fry I prefer to use a wok.

If making a quick stir-fry, start with about a tablespoon of butter, (not margarine) or olive oil.  One of the disadvantages of this method is you have the calories and fat of either the butter or olive oil.

If making a moderately quick or slow stir-fry, add a spray oil.  An advantage here is no added calories or fat.

If making a really slow stir-fry do not add any oil, set the stove to medium low and allow the natural oils from the vegetables oil the pan.

A slower stir-fry is generally considered more healthy; however, I don't usually have the time for this.

You can use almost any vegetable you want in a stir-fry; however, for health reasons, keep your use of starchy vegetables, such as potatoes and corn, to minimum in your diet. I don’t eat a lot of potatoes and when I do, not more than generally one or two a week. I also limit corn to once or twice a month.

If you are going to add potatoes to a fast or slow stir-fry, you will want to microwave it for about two minutes first, then cut into slices. If you are making a moderately slow or moderately fast stir-fry with a spray on oil, you can add the potato raw or microwave to get done quicker.  It's easiest to slice or cube your potato before putting it in the microwave.

The order you add your vegetables is very important.

I add the harder vegetables first because they take longer to cook than the others.

For a faster stir-fry, you want to stir often. Add some vegetables, then stir, add some more, then stir. Continue to stir until done.

For a really slow stir-fry, you still need to stir, but you can let it sit for two of three minutes between stirring.

For taste I like to add onions or garlic, but not both. (If you like the taste of the two together in a stir fry, that's fine.  I do not.)

If you add onions, you may want to add some cayenne pepper for both the health benefits and taste.  You may like cayenne with garlic but I personally don't like the combination.

I like to start with sliced green tomatoes when I can get them.

I will often add vegetable such as carrots (very limited amounts), cabbage, mushrooms, peppers, and zucchini and/or another squash.  You can add almost any vegetable you would like.  Broccoli and cauliflower, are also vegetables I sometimes add and at the very end, so as to only barely wilt, I sometimes like to add baby spinach or another green.

For taste and a little variety you may also want to add a small amount of seeds, such as sunflower or pumpkin seeds (pumpkin seeds can have extra health benefits for men).

Be careful not to overcook the vegetables as you will lose some of the nutrients and some of the good taste.

When done, some people like to put some catchup and/or cottage cheese on top.

You can eat A Lot of stir-fry, especially the moderately fast or slow type, without adding a lot of calories, especially if you do not add the seeds or cottage cheese.  Seeds and cottage cheese will add a lot of calories and depending upon the type of cottage cheese, may also add a lot of fat.

Click on the links for nutritional information.

If counting calories and/or fat.  Count for each ingredient.  Make sure your stir fry is well stirred and when you eat, divide the total calories and/or fat by the portion you ate.  If you ate half, then you ate half the total calories and fat.  If you ate 1/4 of the stir fry, then you ate 1/4 of the total calories and fat.

Here is an example:

1 medium russet potato (cut into small pieces and microwave for 2-3 minutes in advance to make the stir fry finish quicker)  Click here for health benefits of russet potatoes

3/4 cup cut up green tomatoes.  Click here for health benefits of green tomatoes

2 cups chopped onions.  Click here for health benefits of onions.

1 cup chopped cabbage.  Click here for health benefits of cabbage.

1 bell pepper.  Click here for health benefits of bell peppers.

3/4 cup sliced mushrooms.  Click here for health benefits of mushrooms.

1 cup chopped zucchini.  Click here for health benefits of zucchini.

Crushed red peppers, to taste.  Click here for health benefits of red pepper.

This is an approximation because of slight size variations.

Total fat 2 grams

Total carbohydrates 98 grams

Total fiber 19 grams

Total protein 15.5 grams

With 2 tablespoons sunflower seeds (roasted and salted adds the best flavor) Click here for health benefits of sunflower seeds.

Total fat 25 grams

Total Carbohydrates 104 grams

Total fiber 22.4 grams

Total protein 24.5 grams

With 1/2 cup 2% cottage cheese  Click here for health benefits of cottage cheese.

Total fat 4.7 grams

Total Carbohydrates 102.1 grams

Total fiber 19.4 grams

Total protein 28.9 grams

With 3 tablespoon ketchup.  Click here for health benefits of ketchup.

Total fat 2.1 grams

Total carbohydrates 109.3 grams

Total fiber 19.5 grams

Total protein 16.3 grams

For additional related information: Health Nutrition Exercise