MODULE TWO

Nutrition Labels and Implementation Challenge Week I

HOW TO EAT VEGGIES FOR BREAKFAST OR A SNACK

HOW TO MAKE QUICK BURGERS

Quick Burgers
Source: www.HappyHerbivore.com
Preparation time: 5 min
Cooking time: 15 min
Number of servings: 4 servings

Ingredients:

15 ounces black beans, drained and rinsed
2 Tablespoons ketchup
1 Tablespoons yellow mustard
1 teaspoon garlic powder
1 teaspoon onion powder
⅓ cup instant oats

Instructions:

Preheat oven to 400F.
Grease a cookie sheet or line with parchment paper and set aside.
In a mixing bowl, mash black beans with a fork until mostly pureed but still some half beans and bean parts are left.
Stir in condiments and spices until well combined.
Then mix in oats.
Divide into 4 equal portions and shape into thin patties.
Bake for 7 minutes, carefully flip over and bake for another 7 minutes, or until crusty on the outside.
Slap into a bun with extra condiments and eat!

HOW TO MAKE HEALTHY FRIES

Optimal French Fries Recipe

Ingredients:

1 baked potato or sweet potato
1-2 tablespoons of your favorite dried herb and spice mix
Salt and pepper

Instructions:

Turn the oven on to a broil and move the baking rack to the middle of the oven.
Slice potatoes into equal sized wedges.
Place in a large mixing bowl and heavily sprinkle your favorite herb and spice mixture on top.
Salt and pepper now, or wait until fries are finished (tastes better if you do it now).
Toss with your hands until spices are evenly coated.
Place on a cookie sheet that has a silicon mat or parchment paper on-top (if you don’t have either, that’s okay too).
Place in the oven and broil for 10 minutes.
Remove from the oven and turn fries over using a spatula or tongs.
Place back in the oven for 2-3 minutes or until beginning to brown and soft.
Serve with ketchup, mustard, salsa, honey mustard, oil-free salad dressing, cashew sour cream or enjoy plain.

Note: Regular potato fries do not taste good once cold and reheated. Sweet potato fries on the other hand, do.

HOW TO MAKE MICROWAVED BAKED APPLES

SUPERSTAR MISSIONS - LESSON THREE

1. TRY BUTTER BEANS THIS WEEK IF YOU'VE NEVER HAD THEM.

Trish used these beans to make a veggie pita in lesson two. They're one of her favorite beans. If you've never had one before, buy a can this week. Try three beans on their own. Eat one, then another, then another. It takes your belly and brain three bites to decide if you like something or not.

Then, try the butter bean in a salad (they're great in place of garbanzos), or in a veggie pita like Trish made.

Let us know if you liked the taste of the butter beans by commenting in the Facebook group.

2. MAKE ONE OF THE VEGGIE SANDWICHES FOR BREAKFAST OR A SNACK FROM this lesson. HERE ARE YOUR OPTIONS...

· 100% whole-grain pita with avocado, butter beans, carrot, romaine lettuce, a pinch of salt and a dash of dried dill and any other veggies you want

· 100% whole-grain toast with oil-free hummus and veggies of your choice on-top

· 100% whole-grain bagel with cashew, or tofu-sour cream with veggies on-top

3. TRY DRIED DILL IF YOU HAVEN'T HAD IT YET

If you're not sure what to put it on, try adding it to any of the sandwiches from lesson two.

4. MAKE POTATO FRIES

As Trish did in this lesson.

NOW COMMENT AND SHARE YOUR THOUGHTS

What insights did you take away from this lesson and what action steps will you implement into your life now? I'd love to hear your thoughts (and so would your classmates) in the Facebook group. Post a comment sharing at least one new thing you learned and one action step you can implement into your life from this lesson. Writing these answers down actually increases your chances of implementing changes. Use our private Facebook group to its full advantage and comment now. Then, move on to the next lesson by clicking "next lesson below" or the "lesson four" box above the video.