Get Better Results with No Added Sugar

Good old sugar is not the better nutrition problem, but too much of it sure is, though, and because we’ve been getting in too much it can be great to reset your sugar load with a week of no added sugar. Sound unappetizing? We worried about that too! But #1 better nutrition rule is: better nutrition better be delicious. So you don’t need to worry, you just need to prep, eat and be happy. Enjoy how truly sweet making better not perfect no added sugar choices more often can be for you!

MENUMENUA BETTER

DON'T POUR ADDED SUGAR

IN YOU

Day 1 Vegetable Omelet: 2 eggs ¼ cup red bell peppers1 cup fresh spinach¼ cup diced tomatoes¼ cup baby bell mushrooms

Banana & cashew butter on toast: 1 slice of whole grain bread½ sliced banana1 tbsp cashew butter

Chickpea, avocado & feta salad: 5 oz canned chickpeas (washed, drained)½ avocado (great as dressing if you blend in the parsley and lemon juice, otherwise make into cubes)2 oz crumbled feta cheese5 cherry tomatoes, halved1 tbsp fresh parsley 1 tbsp fresh lemon juice

Cauliflower fried rice: Sautee together:

1 medium head of grated cauliflower (or you can use frozen cauliflower rice)1 egg½ small diced onion¼ cup fresh peas¼ cup fresh diced carrots5 diced scallions1 minced garlic cloves3 tbsp gluten free soy sauce

Day 2 Super seed bowl:Cook in ½ cup hot water:

½ tbsp. chia seeds 1 ½ tbsp. hemp seeds

Mix in:1 tbsp coconut oil1 tbsp almond butter1 tsp ground cinnamon½ cup blueberries, raspberries or blackberries

jicama & HummusChopped jicama with ¼ cup hummus

Rice n Beans Bowl½ cup brown rice cooked ½ cup black beans2 tbsp Manitoba Harvest hemp hearts ½ cup avocado Add to a bowl of romaine lettuce

Celery boats withcottage cheese2 celery stalks sliced in halve ¼ cup organic cottage cheeseTop with a pinch of cayenne pepper

Hemp pesto pasta¾ cup whole wheat pasta⅓ cup Homemade Hemp Pesto

Day 3 Poached egg in a sweet potato½ baked sweet potato Top with 1 poached egg

Zucchini noodles (Zoodles)2-3 zucchinis cut into noodle-like strips raw or sautéed ½ small diced onion1 diced tomato1 bay leafTop with 3 Tbsp hemp hearts

Simple Smoothie11 oz plain coconut water¼ cup cashews1 tsp cinnamon½ cup frozen cauliflower or spinach

Wild salmon & faroSautee garlic (1 clove, diced)Add a pinch of cumin and cayenne in vegetable brothStir in ½ cup black beans into½ cup cooked faroPlace 3 oz cooked wild salmon on topSide salad of greens & lemon juice with olive oil

Day 4 Espress-YoSelf Bowl1 serving plain oatmeal1 tbsp almond butter2 tbsp hemp seeds1 shot of espresso

Stuffed PeppersStuff 1 red bell pepper with:

½ cup cooked quinoa blended with 1 tbsp olive oil & a pinch of sea salt

Some Like It Hot Tacos2 corn tortillas Roasted chicken or baked fish, cubedpinch red pepper flakes2 tbsp guacamole¼ cup shredded lettuce

Green SmoothieBlend:

1 cup of organic vanilla unsweetened non-dairy milk3 Tbsp Manitoba Harvest hemp hearts½ banana½ cup spinach¼ cup blueberries

Better Burger n FriesBison or organic veggie burger (check the label to make sure no added sugar- seriously some have it in there!) bowl of mixed lettuce Sautée onions and mushrooms½ sweet potato baked & sliced into “fries” with the skin onToss with pinch of sea salt & cayenne

Day 5 Better Breakfast Parfait6 oz plain unsweetened organic yogurt or almond yogurt or homemade cashew cream To layer, place 3 oz in cup top with:

¼ cup organic berries 1 tsp cacao nibs, then repeat.

Falafel Wrap n RollIn 1 or 2 lettuce leaves (or collards) wrap:2-1oz falafel ¼ cucumber, diced¼ cup plain low-fat or whole, organic Greek yogurt 1 tsp cumin blended into the yogurt

Another Smoothe OptionBlend together:

½ avocado1 cup organic kale½ cup frozen pineapple½ cup mixed frozen berries1 cup water¼ cup cashews 1 tbsp chia seeds

Cauliflower Pep PizzaCauliflower Pizza Recipe Top with ½ chicken sausage sliced thinly

Day 6Cheesy Sweet Potato½ baked sweet potato (Skin on) topped with ½ cup organic cottage cheese and 1 tsp cinnamon

Better Un-Blandwich1 slice organic whole grain and seed bread 2 tbsp hemp pesto 3 slices of sun-dried tomatoes (check label to make sure no added sugar) Enjoy open-faced or fold-over for a better half.

Celery Stick it to Nut Butter10 pieces of celery 2 tbsp of your favorite nut butter

Brocco Chix Bowl3 oz chicken breast, shredded tossed atop 1 cup roasted broccoli florets aDress with a blend of:

1 tbsp mustard2 Tbsp olive oil 1 tsp balsamic vinegar

Banana Dream Boat½ banana, chopped 1 cup organic ricotta cheese 1 tbsp cacao nibs

Day 7 Peanut butter & jelly smoothieBlend together:

½ cup frozen mixed berries1 tbsp peanut butter½ tbsp. chia seeds1 scoop vanilla whey protein powder (check label to ensure no sugar in the ingredients), 2 oz rolled oats ⅔ cup unsweetened almond milk

Chicken Pumpkin salad½ cup of roasted pumpkin, cubed3 oz roasted chicken, cubed2 tbsp pine nuts½ cucumber chopped½ red pepper, choppedDresswith 2 tbsp olive oil

Better Hot ChocolateWhisk together:

2 tbsp cacao powder 3 oz of coconut water

Warm up (or foam) 8 oz of unsweetened non-dairy milk or organic milk Stir in the cacao-coconut water blend.May need to whisk again.

Salmon & faro “Sushi”Blend:

4 oz wild salmon, canned½ avocado

Make into 4-6 mini-balls Roll it into ½ cup cooked faroA bed of greens or with nori (seaweed) wraps.

© 2017 Ashley Koff RD LLC

Yes you can, yes you should add water, plain teas, herbs, spices and non-starchy vegetables to any menu item.

Yes you can even enjoy coffee and some extra bites too but this menu provides nutrient-balanced options so take note when you add items that you make sure you aim for better nutrient balance more often.

Looking for recipes?Check out the Ashley Koff Approved (AKA) Better Recipes for how to make some of these menu items. www.AshleyKoffApproved.com

Looking for portions or want to exchange an ingredient due to preferences, intolerances, or allergies, review The Better Nutrition Plan at www.AshleyKoffApproved.com

Thanks to awesome AKA intern, Stephanie Grasso for helping design this menu.

MENUMENUA BETTER

NO ADDED SUGAR

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