nutrient rich® healthy eating

 People often like to eat their largest meals in the late afternoon and early evening, as they

are the most social times with family, and fatigue can be an issue by that time of day. Try to

only eat until you feel very satisfied.

Very Basic Formula for Each Meal: Salad, Soup, Steamed Greens

Salad—As large as you like, with whole-food, natural dressings if possible,

such as flavored vinegars. See Step 2: Simple, Quick & Easy™ Foods and

Recipes.

Soup—Use a crock pot (slow cooker), or make soups in large pots for

consumption all week. Do this once a week; say on Sundays or

Wednesdays,

 Buy, wash and chop favorite vegetables

 Fill crock pot half full of water

 Add vegetables and favorite spices

 Add ½ cup (soaked and rinsed) lentils, beans, quinoa, brown rice, etc.

 Fill to near top with water, place lid on, push button for slow cooking, go to bed.

Steamed Greens: Kale, chard, broccoli, collards, spinach, asparagus

 Rinse and tear into pieces, or buy precut bag and place in steamer basket

 Steam over hot water for three to six minutes

 Add in onions, mushrooms, tomatoes, beans, berries, nuts, and seeds

 Add in great-tasting, whole-food dressings (the greatest-kept secret in food prep)

Recommended links to whole-food dressings.

 http://www.nutrientrich.com/shop-partners/salad-dressings

 http://bragg.com/products/bragg-organic-braggberry-salad-dressing.html

In Step 2 (the next book in the Plan) you’ll find Simple, Quick & Easy™ recipes for whole-food
dressings that you can make on the fly. The options are unlimited when you have a base (such as
nut milk), a flavor (garlic, onion, fresh fruit or dried fruit, dried herbs, or onion flakes, etc.), mixed
with a flavored vinegar or a healthy fat (cashew butter, nuts, seeds, avocado, or tahini) and/or other
flavored liquids like carrot juice, tomato juice, fruit preserves, etc. I even use stevia-sweetened juice
powders in my dressings for berry, lemon, kiwi, lime, pineapple and mint flavors.

Like sandwich wraps and smoothies, the number of combos you can create for dressings is only
limited by your imagination. They only take minutes to prepare in a food processor or blender.