Meal Time Ideas for Vibrant Health
 

HEALTH INFORMATION SERIES 

Breakfast

Fresh fruit slices or fresh fruit salad sprinkled with ground almonds.

Almonds, cashew nuts or sunflower seeds soaked overnight in water and blended with fresh fruit or fruit juice and yogurt, soya milk or silken tofu.

Muesli (oat, rye and barley flakes with seeds, nuts and dried fruit) soaked overnight in water, fruit juice or soya milk.

Scotch oats or coarse oatmeal soaked overnight in water and cooked into porridge. Eaten with raw honey and soya milk.

Rye crackers, rice cakes or oatcakes spread with nut butter.

Whole wheat or wheat substitute toast with flax oil and sugar free jam.

Free range eggs - soft boiled or poached

Miso soup with tofu and vegetables

Whole grain pancakes or waffles with fresh fruit and maple syrup
 

Lunch

Potassium broth made by sauteeing an onion, some garlic and a leek then adding carrots, potatoes, turnip and any other vegetables you have. Add water and cook lightly so that the vegetables retain their crunch. Add any desired herbs and a spoonful of miso at the end of cooking to flavor it up.

Whole wheat sandwich with slices of marinated tofu, humus, sprouts, vegetable burgers, avocado, lettuce, soya cheese etc. 

Crackers with bean spread made with white butter beans soaked overnight in water, drained and cooked till soft then put in a food processor with tahini, mustard, tamari, garlic and any herbs or spices you desire.

Salad of a million types.
 

Dinner

Steamed vegetables with a dribbling of flax seed oil or tahini.

Salad.

Grains of all sorts - rice, buckwheat, corn, millet, quinoa, amaranth. Try them as side dishes as well as in burgers, stuffings and pilafs.

Vegetable or bean stews, nut loaf, baked vegetables, pies etc.

Pasta dishes made with soya cheese.

Vegetable and bean soups.
 
 

Snacks

Fruit smoothies made by blending fresh fruit and soya milk or yoghurt.

Carrot, celery or red pepper sticks with tofu spread or hummus.

Crackers with miso, tahini, nut butter, honey, tofu or bean spread, sugar free jam etc.
 

Drinks

Lots of fresh, clean water, drunk at room temperature.

Herbal teas, can be drunk hot or iced.

Cereal coffee substitutes.

Slices of fresh ginger and crushed cardamom seeds, simmered for a few minutes in a tightly covered pan and flavored with lemon and honey.

Fresh fruit juice mixed half and half with water.

Soya milk (plain, vanilla, carob).