Great job: You made it to the third week! Now you get to invite back a wide range of colors, flavors, and textures to craft dishes for a healthier, happier you. Use Whole Living deputy food editor Shira Bocar's recipes, with gluten-free grains and protein-rich eggs to inspire smart eating strategies all year long. Remember, you can double some of the recipes so you have a full week's worth of meals (or recycle any of the previous week's recipes).
What to Expect: You may get an energy boost as you reintroduce carbs, but beware: Hearty grains may initially shock your system. This week will help you determine how great (or not) certain foods can make you feel.
By the Week's End: Research shows that new habits do still take practice, so stick to your happy and healthy new ways.
Toasted Coconut Muesli
Steamed Salmon with Fresh Herbs and Lemon
Print All of the Week 3 Recipes
Steamed salmon may seem an odd breakfast choice, but try it! Packed with omega-3 fatty acids (good for your brain), salmon is rich in antioxidants (particularly anti-inflammatory carotenoids) and selenium. The protein will keep you full and energized for hours.
These tasty bean and brown rice meatless patties deliver a filling protein-fiber combo. Brown rice is a super whole grain to include in any diet: Just one cup delivers nearly one-third of the daily value of selenium, a mineral that helps fight free radicals.
With their pleasing nutty flavor, rice noodles are a nutritious, gluten-free alternative to wheat pasta. Use this pumped-up pesto to top eggs, beans, and whole grains. Broccoli’s impressive amount of carotenoids sweep up cancer-inducing free radicals.
Long used for healing in Asia, meaty shiitakes are one of the best foods to eat for health, boasting a special combination of antioxidants that boost immune function and lower oxidative stress in the body. Try substituting mushrooms for meat in meals -- it slashes calories and improves your well-being without leaving you hungry, according to a study in the journal Appetite.
Try these mini meals during Week 3.
Dried Fruit and Nut Bites
Crispy Roasted Cauliflower
Cinnamon Poached Apples with Toasted Walnuts
Minty Pea Dip
Cranberry-Pumpkin Seed Trail Mix
Pistachio-Stuffed Dates with Coconut
Sesame Kale Crisps
Roasted Spiced Chickpeas
Print the Snack Recipes
No ifs, ands, or buts! These are the six to skip during each week of the 2012 Whole Living Challenge.Read More