One reader asked to see a sample menu of what I eat in a typical day. I thought this was a great idea, but before I get into it, I thought I'd talk a little about my eating habits.

First of all, I'm a vegetarian. I've been vegetarian for the last five years for moral reasons, but I reap the health benefits as well. I am not officially a vegan, but dairy and eggs are very limited (usually a special occasion and certainly not a part of routine). I follow a low-/no-sugar diet; the only fruits I eat are berries. I follow what is commonly referred to as a whole food diet; nothing processed, refined, or artificial. I loosely follow what is known as the pH diet (from books like "The pH Miracle" by Robert O. Young) which strongly emphasizes a diet of mostly plant foods (primarily green vegetables). I'm also an advocate for healthy fats. Oils, nuts, seeds, and nut butters play a large role in my diet. I occasionally "cheat" and don't follow these rules exactly, but it is pretty rare. It may sound like a lot, but I'm sure from reading the blog you can see there is still tons of great, satisfying food to eat! I never feel deprived.

Now, here it is! Some of these things will look familiar as I have mentioned them in previous posts.

Breakfast
You've heard it a thousand times: Breakfast is the most important meal of the day. Eating a sufficient breakfast will give you more energy, make you more alert, and manage hunger for the rest of the day. I usually wake up hungry and make breakfast one of my larger meals.

I love hot cereals, but I like to opt for a more nutritionally-sound choice than oatmeal on most days. I prefer kasha, also known as toasted buckwheat. It's got a delicious, nutty flavor and cooks quickly (about 12 minutes). It is actually not a grain but a fruit seed related to rhubarb. It's a good source of fiber, manganese, and magnesium. I usually put some berries in to add sweetness and for a nice dose of antioxidants. You can add any fruit, but I choose berries as they are naturally low in sugar compared to most fruits. Then I add cinnamon.

In addition to that, I usually have a piece of sprouted grain bread (usually Ezekiel sesame) with coconut oil, mashed yams, avocado, and cinnamon. You can read more about this exceptional creation in this blog entry.

Lunch
Ideally, lunch for me would always be a huge salad. Because your meal is primarily vegetables, you're able to take in a huge spectrum of nutrients while enjoying a variety of flavors and textures. If you do it right, a salad is an incredibly satisfying and satiating meal. I consider good salad-making to be somewhat of an art form and I truly enjoy spending the time making them. When I'm not at home, I usually make a trip to the salad bar and load up on just about every vegetable available and avoiding all the unnecessaries (croutons, cheese, dressings, etc.). For my ideas on how to make the perfect salad, take a look at Salad-Making 101.

This salad contains [organic]: mixed greens, cilantro, zucchini, cucumber, red onion, avocado, cherry tomatoes, sprouts, chopped almonds, and pumpkin seeds.
It is topped with [organic]: fresh-squeezed lemon juice, olive oil, toasted sesame oil.

Dinner
For dinner I usually like to cook some kind of vegetable and have it with a grain/starch. My usual method of choice for cooking is steaming, but occasionally I will bake/roast or sauté, depending on the vegetable. Tonight I steamed kale, zucchini, and red onion. Dark, leafy greens are arguable the most nutrient-dense, healthy vegetables. Kale is no exception; one serving supplies more than your daily recommended intake of vitamin K and vitamin A. It is also an excellent source of vitamin C, manganese, calcium, potassium, iron, and more. I topped the steamed vegetables with olive oil and sesame tahini (a creamy, rich paste made from ground sesame seeds). I also had quinoa, one of the healthiest grains available. Quinoa provides all the essential amino acids, making it a complete protein. It is similar to couscous in texture but much finer. It also quicks relatively fast for a whole grain (about 15 minutes). Then I added a side salad, just to up my vegetable intake a bit more and topped it with flaxseed oil (a great source of omega-3 fatty acids).

That should give you a basic idea of main meals, however, I don't usually eat three square meals a day. I snack throughout the day (healthy foods, of course) to keep my blood sugar from crashing and keep my metabolism running.

Any questions or requests for posts are completely welcome, so don't hesitate.

Eat well,
Emily