THE  NOSH  SYSTEM
Lesson  7



1.    Get  your  Lemon  Water  Ready.    (Follow  the  recipe  below)

2.    Lay  out  exercise  clothes  and  shoes.

3.    Set  the  alarm  and  put  it  across  the  room.    (Double  Check
              it).

4.    Go  to  bed.  (Aim  for  7  hours) 
          -‐Mentally  review  your  morning  routine  and      
            anticipate  success.


THE  EVENING  ROUTINE“Every  great  day  starts  the  night  before”.    ~Darren  Hardy-‐Success  Magazine

THE  MORNING  ROUTINE“Instead  of  having  to  use  willpower  to  decide  whether  or  not  you’ll  get  up  and  move,    that  day,  you  simply  get  up  and  move  because  that’s  part  of  your  morning  routine.”  ~  Charles  Duhigg-‐The  Power  of  Habit
1.    Get  up  the  first  time  your  alarm  sounds.

2.    Slip  into  your  exercise  clothes  and  lace  up  your  shoes.

3.    Grab  your  lemon  water

4.    Head  out  the  door  to  move  for  30  minutes.  

          -‐While  you’re  out  moving,    purposefully  
              repeat  your  daily  declaration  several  times  (see
              below)
        -‐Anticipate  your  day  by  rehearsing
                the  successful  completion  of  your  routines.


MY  DAILY  DECLARATION

I am the greatest influence on my

own future; I allow myself to

make great choices for

optimal health.

And  the  stacking  con/nues! 

Do  your  evening  rouXne  every  day.  

Do  your  morning  rouXne  every  day.  

Drink  lemon  water  every  day.    Aim  for  64  ounces.      Drink  your  green  smoothie  every  morning.    Tip:    Make  this  ahead  and  freeze  it  in  pint  mason  jars.    Place  it  on  the  counter  in  the  morning  as  you  head  out  the  door  to  move.    A^er  your  shower  it  will  be  perfect  with  a  spoon!

Eat  a  Hugh  Jass  Salad  every  single  day.  At  least  4  oz  of  greens  and  another  4-‐6  oz  of  other  non  starchy  veggies  and  2  T  of  a  fat  free  dressing  with  1  T  nuts  or  seeds.

Add  a  2  c  serving  of  a  Nosh  Pot  to  your  dinner.    Soon  we  will  be  teaching  you  to  prepare  this  at  the  beginning  of  your  week  so  you  always  have    something  nutriXous  and  delicious  waiXng  for  you  in  your  fridge.    But  for  now…just  make  a  pot  and  enjoy  2  c  of  it  daily.    

Your  new  strategy: 
You’ve  got  the  whole  plan  down  now!    No  more  NEW  strategies.  this  is  a  week  just  to  pracXce  your  new  skill  sets!    Go  Shopping.    Cook  your  bean  and  grain.    while  they’re  cooking,  make  your  Nosh  Pot  and  sauce,  dressing  or  dip.    Put  everything  away  and  when  you're  ready  to  cook,  simply  compile  the  recipes  from  this  Menu  System  from  the  ingredients  you’ve  pre-‐made  and  the  things  in  your  pantry  and  

refrigerator  from  your  shopping  trip!    YOU  DID  IT!

Remind  yourself  that  YOU  are  the  greatest  influence  on  your  own  future  and  that  you  allow  yourself  to  make  great  decisions  for  op;mal  health.  





Your  New  Plan

Go shopping. 



SHOPPING  LIST

It’s  time!    This  week  you’re  working  through  the  entire  Nosh  Menu  System!        

First,  grab  the  shopping  list  and  go  shopping.    When  you’re  ready  to  cook,  put  your  beans  on  to  cook  while  you’re  making  the  black  beans  and  cooking  up  the  oat  groats.      While  they’re  cooking,  make  the  NOSH  POT  and  divide  it  out  how  your  family  needs  it.      Now  you’re  ready  for  the  week!  

Produce

Frozen Refrigerated

Dry  Goods   Pantry    minced  garlic      oregano        parsley        thyme      unsweetened  cocoa  powder      cinnamon      vanilla  extract      cumin        apple  cider  vinegar        celery  seed      garlic  powder      onion  powder        cayenne  pepper

   sweet  potato      1  banana      oranges  for  green  smoothie      1  red  pepper        spinach  (try  to  buy  organic)      kale        cilantro    1  bag  of  yellow  onions      romaine  lettuce        1  or  2  avocado  (depending  on  your  choice  for  g’nosh

 1  bag  of  frozen  corn      1  bag  chopped  onions      1  bag  frozen  chopped          mixed  greens

   filtered/bottled  water  (optional)      32  oz  veg  broth      1  bottle  of  lemon  juice      1  bottle  of  lime  juice          salsa        Worcestershire  sauce      sun-‐dried  tomatoes      maple  syrup  or  agave  nectar      5  cans  of  black  beans  or  1  lb  dried  beans      28  oz  of  chopped  tomatoes      Flax  Crackers  or  Chips

   plant  based  milk        14  oz  or  26.5  oz  organic  silken  tofu  (depending  on  choice  for  G’Nosh)

   nutritional  yeast      6  c  oat  groats  

Health  Food  Store

Cook the bean and your grain according to package

instructions.


Black BeansAmong all groups of food commonly eaten worldwide, no group has a more health-supportive mix of protein-plus-fiber than legumes. Included here, of course, is the amazing protein-plus-fiber content of black beans. 

From a single, one-cup serving of black beans you get nearly 15 grams of fiber (well over half of the Daily Value and the same amount consumed by the average U.S. adult in one entire day of eating) and 15 grams of protein (nearly one third of the Daily Value and equivalent to the amount in 2 ounces of a meat like chicken or a fish like salmon).

Bean

Oat GroatsWhile you might not think of oats beyond the breakfast table or oatmeal raisin cookies, this Nosh Menu System will actually show you the amazing number of uses they have in the kitchen!

Oat groats -- another name for intact, hulled oat grains -- make a healthful and delicious addition to your diet. Like other whole grains, they help fight Type 2 diabetes and cardiovascular disease. 

Use oat groats in place of rice or another grain to reap the health benefits of their fiber and mineral content.

Go the extra mile and locate oat groats! Checker local health food store, or order on amazon.com

Grain

http://amazon.com

While they’re cooking, create your Nosh Pot and the 
Dressing/Sauce/Dip





Serving  Size  6-‐8

Simple  Black  Bean  and  Corn  Soup

INSTRUCTIONS

Place  all  ingredients  into  a  crockpot.  Cook  on  low  for  4-‐8  hours!

or

Place  all  ingredients  in  a  stock  pot  on  the  stove  and  heat  through.    
Serve  up  in  a  beauXful  bowl  and  top  with  cilantro  

Enjoy!

INGREDIENTS  

32oz  broth
3  cups  of  black  beans  (2  cans  drained,  rinsed)  
1  c    frozen  corn
2  c  frozen  chopped  onions
1  c    of  frozen  chopped/blended  greens  
28oz  chopped  tomatoes  (do  not  drain)
1  T  cumin    cilantro,  opXonal
Salt  and  Pepper  to  taste    

Never  has  a  soup  come  together  so  quickly  or  so  deliciously!    Pull  some  black  beans  out  of  your  Mise  en’  Place  stash,  or  if  your’e  in  a  pinch,  just  open  a  can!

Nosh  Pot

Serving  Size:  8  

Tofu  Ranch

INSTRUCTIONS


Blend  all  ingredients  unXl  creamy  and  season  to  taste.  Mix  dill  into  dressing.    Serve.  

INGREDIENTS  

12-‐14  oz  organic  silken  tofu,  drained/squeezed  dry  
1/8  c  apple  cider  vinegar
1/2  t  celery  seed
1/2  t  parsley
1/2  t  thyme  1/2  t  garlic  powder  
1/2  t  onion  powder
1/2  t  fine  black  pepper  
1/4  t  cayenne
1/2  t  sea  salt    1/4  c  chopped  dill  (fresh)  

We  know  how  much  everyone  loves  their  Ranch  Dressing!    So…here  is  another  version  of  our  fav:    But  this  one  is  very  low  fat  and  high  protein.    You’d  never  guess  the  base  ingredient  is  tofu!

Sauce,  Dressing  or  Dip

You’re Done for now! 
Pack up those cooked beans

and grains and store them in the fridge. 


Happy Mise' en Place!

Serving  Size:  2

Amped  up  OJ

INSTRUCTIONS:  

Place  all  ingredients  in  a  blender  and  puree  unXl  smooth.  Pour  into  glasses  and  serve  with  a  straw.

INGREDIENTS
    1  banana  (frozen)
2  orange,  peeled  and  seeds  removed 
2  c  spinach
1  c  kale
2  c  plant  based  milk
stevia  to  taste
1  c  ice  (opXonal)  

 

It’s  a  high-‐fiber,  mineral-‐packed  sub-‐in  for  your  daily  glass  of  OJ!    You’ll  get  a  good  dose  of  calcium  and  vitamin  C  with  this  light,  frothy  green  smoothie  as  well  as  all  of  the  fiber  and  phytonutrients  that  come  from  eaXng  the  WHOLE  food!

Smoothie

Create the rest of these recipes from the cooked bean and grain

and the items from your shopping trip at your leisure.


You are SO prepared! 



Serving  Size:  4-‐6

Chipotle  Hack  ’n  Stack

INSTRUCTIONS:

1.  Combine  oats,  cilantro,  lime,  and  a  dash  of  salt.  Set  aside.
    2.  Begin  with  a  bed  of  leiuce  and  layer  in  this  order  to  create  a  stacked  salad:  oats,  black  beans,  corn,  red  pepper,  onion,  and  salsa.  

3.  Garnish  with  cilantro,  a  few  crushed  flax  crackers  and  serve  with  tofu  ranch  dressing.  

Tip:    Keep  ingredients  in  separate  containers  and  serve  buffet  style.    If  there  ARE  any  le^overs,  they  will  keep  beauXfully  unXl  your  next  meal!

INGREDIENTS  


2  c  cooked  oat  groats
1⁄4  c  cilantro,  chopped
4  T  lime  juice

1  lb  Romaine  leiuce  chopped  
1.5  c  cooked,  drained  black  beans  (or  repurpose  black  bean  soup)  
1⁄2  c  frozen  corn,  thawed  
1⁄2  c  red  pepper,  chopped 
2  Tbsp  salsa
1Tbsp  chopped  red  or  yellow  onion  
salt  and  pepper  to  taste

1⁄2  avocado,  diced  (opXonal)
Tofu  Ranch  Dressing  from  WhitneysKitchen.com
Flax  Crackers  (opXonal)  


Check  out  our  rendiXon  of  the  Chipotle  Salad/Bowl!    The  oat  groats  make  a  surprising  and  superb  rendiXon  of  cilantro  lime  “rice”!    And  the  Tofu  Ranch  Dressing  mellows  all  of  the  spicy  deliciousness  to  perfecXon!  

Hugh  Jass  Salad

http://WhitneysKitchen.com

Serving  Size:  4-‐6

Smoky  Black  Bean  Burger

INSTRUCTIONS: 

1.  Saute  onions  and  garlic  in  1  T  of  water  unXl  translucent  and  no  liquid  remains.  

2.  Transfer    veggie  mixture  to  a  food  processor.    Add  1/2  of  the  beans,  all  of  the  oats,  worcestershire,  garlic,  onion,  and  oregano.      Process  unXl  very  smooth.  Transfer  to  bowl  and  sXr  in  remaining  black  beans,  parsley  and  binder  of  choice,  

3.  Refrigerate  mixture  unXl  cool.    

4.    Shape  papes  into  size  of  choice  and  coat  with  more  of  the  finer  mixture,  being  sure  to  roll  the  sides  to  create  “flat”  edges.      

5.  Preheat  oven  to  350°  Line  a  baking  sheet  with  wax  paper  and  shape  mixture  into  6  papes.  Bake  for  20  minutes,  flip  papes  over  and  bake  an  addiXonal  10  minutes.    


Serve  with  a  generous  dollop  of  Tofu  Ranch  Dressing

INGREDIENTS  


1/2  c  cooked  oats
1  c  onion  chopped  small 
2  t  garlic,  minced 
2  c  cooked  black  beans  or  1  can  drained  and  rinsed  (divided)
2  tsp  Worcestershire  1  T  garlic  powder
1  T  onion  powder  
1  T  oregano  
1⁄4  cup  parsley
1/2  c  binder:    rice  flakes  (baby  food  aisle),  bread  crumbs,  or  ground  oatmeal.  water  if  needed.

Tofu  Ranch  Dressing  from  whitneyskitchen.com 
Leiuce  Leaves  or  Whole  Grain  Buns 
Condiments


Quick  and  Simple  Meal  Fix!    No  more  mushy  veggie  burgers!    PracXce  your  Mise  en’  place  and  make  an  extra  batch  of  these  liile  smokies.    Bake  them  off  and  put  them  in  the  freezer!    They  warm  up  perfectly  in  the  toaster  oven.

Main

http://whitneyskitchen.com

Serving  Size:  4

Deep,  Dark,  Chocolate  G’Nosh

INSTRUCTION

Place  all  ingredients  in  the  food  processor  or  high  power  blender.  Process  unXl  smooth  add-‐  ing  liquid  a  liile  at  a  Xme  unXl  completely  smooth.  Store  in  the  fridge.


INGREDIENTS

1  large  ripe  avocado  (2  if  Haas)  or  12.5  oz  silken  tofu
1/4  c  Hershey’s  Special  Dark  cocoa  powder
1/4  c  plant  based  milk
1  t  vanilla  extract
2  T  Maple  Syrup  or  Agave  Nectar  (use  stevia  for  a  sugar-‐free  opXon)

OpGonal  extras:  toasted  sliced  almonds,  chia  seeds,  cocoa  nibs,


There’s  nothing  as  richly  saXsfying  as  a  deep,  dark,  creamy  chocolate  pudding.    Our  recipe  this  creamy  dream    to  new  and  healthful  heights  with  the  addiXon  of  a  concentrated  source  of  protein  from  the  tofu  or  incredible  omegas  from  avocado.    Who  knew  either  could  be  so  decadent!

Serendipitous  Sweets