Mary Ann's Diet: (Whole Food Plant Based, Low Acrylamide, No Dirty Dozen Pesticides)

*It is healthier to eat seeds and nuts that have been soaked, sprouted, or lightly cooked/roasted as this reduces phytic acid and other enzyme inhibitors, improving mineral absorption and digestibility.  Phytic acid binds minerals (iron, zinc, calcium, magnesium) making them harder to absorb.  Enzyme inhibitors can block digestive enzymes, slowing digestion and potentially causing stomach upset.

6 am Pre-workout Snack: 1 banana (3.5, see total below for what to buy)

8 am Post-workout Breakfast:

1/2 cup organic old fashioned oats, cooked (yields 1 cup cooked) (x2 x 3.5 = 3.5 c raw, 1.5 c needed)

1/8 tsp iodized sea salt (Amazon & Walmart.com sell Pacific Pelican Himalayan 2 lbs, $20 with free prime membership shipping).  Iodine deficiency is linked to Hashimotos.  Plant sources include sea vegetables like kelp but they are not very yummy and kids won't eat it and it doesn't go with my meals)

1/8 tsp cinnamon

1/8 tsp cloves

1/8 tsp nutmeg

1 tsp flax seed

1 tsp chia seeds

1 tsp sesame seeds

1 tsp pumpkin seeds, raw, soaked, sprouted, dried.  

1/8 c raw, soaked, dehydrated almonds (almonds are high in acrylamides because they naturally contain more asparagine) (x 2 x 3.5 = 0.9 c)

1 tsp raw local honey (helps with allergies and coughs) (x 2 x 3.5 =7 tsp, 0 bottles needed)

1 tsp black strap molasses (x 2 x 3.5 =7 tsp, 0 bottles needed) Blackstrap molasses is lower on the glycemic index (GI) than regular (light/dark) molasses because it's the final, most concentrated byproduct of sugar processing, meaning most sugar is removed, leaving behind more minerals and a less intense sugar load that doesn't spike blood sugar as much, making it a better choice for blood sugar management despite still being a sugar. 

1/2 c oat milk (x 3 x 3.5 = 5.25 c)

1/8 c frozen wild blueberries (don't have pesticides) (x 2 x 3.5 = 0.87 c)

1/8 c fresh organic blueberries for kids x 2 = 1/4 c x 3.5 = 0.9 c, 0 c needed)

1/8 c organic strawberries (x 4 = 1/2 c x 3.5 = 1.75 c, 0.25 c needed)

1/8 c blackberries, organic (x 4 = 1/2 c x 3.5 = 1.75 c, 1.75 c needed) Always open it and check for moldy ones

1/8 c raspberries (x 4= 1/2 c x 3.5 = 1.75 c, 1.5 c needed)

1/4 banana (x 4= 1 x 3.5 = 3.5 + 3.5 above = 7, 5 needed)

10 am Snack: 

2 cooked brazil nuts (best source of Selenium) (32 brazil nuts = 1 cup) (x 2 x 3.5 =14, or 0.4 c) 

1 yellow kiwi or green if yellow is unavailable (best source of Vitamin C) (x 3 x 3.5 = 10.5)

12:45 pm Post-run Lunch:

Whole Food Plant Based Noodle Soup: based off these recipes:

https://thevegan8.com/classic-vegan-noodle-soup/#recipe

https://www.noracooks.com/vegan-chicken-noodle-soup/#wprm-recipe-container-8103 (has a version with no broth, just water)

Put 2 cups of vegetable broth in a 2.5 qt pan & turn to high:

While coming to a boil, add:

1/4 tsp dried oregano

1/8 tsp dried basil

1/8 tsp rosemary

1/8 tsp thyme

1/8 tsp marjoram

1/8 tsp pepper 

1/4 large yellow onion finely chopped (x 2 x 3.5 =3.5, add to total below)

1 rib celery, finely chopped (x 2 x 3.5 = 7, or 1 stalk), see total needed w/ salad below

1/2 c. baby carrots, coarsely chopped sliced 1/2” wide (x 2 x 3.5 = 7)

1 clove garlic, chopped finely (x 2 x 3.5 =7, or 1 head)

1/2 c (1.5 oz.) spiral or penne rigate whole wheat noodles (1 x 16 oz pkg = 8 servings x 3/4 c = 6 c.  (16 oz in a box) (x 2 = 6 oz x 3.5 =21 oz, 

Set timer for 4 minutes once starts to boil.

When timer rings, set timer for 10 minutes, then add 1/2 organic potato, not peeled, chopped in small pieces (x2 x 3.5 = 3.5)

When timer rings, add the following:

1/4 c. frozen peas (x 2 x 3.5 = 1.75 c, add to total below)

1/2 tsp iodized sea salt 

Serve with 3 sprigs chopped fresh parsley on top.

Boiled vegetables:

1 c broccoli, chopped in 1” pieces (x 2 x 3.5 = 7)

2 mushrooms (x 2 x 3.5 = 14)

Salad:

1 c organic spinach (x 2 people x 2 meals x 3.5 = 14 c, 14 c)

1/2 c green leaf lettuce (x 3 = 1.5 x 2 = 3 x 3.5 = 10.5 c)

1/2 c organic baby kale (x 4 x 3.5 = 7 c)

1/3 avocado (x 3 =1 x 2 x 3.5 = 7)

1/4 c cherry tomatoes (x 4 x 3.5 = 3.5)

1/4 c shredded carrots (x 4 x 3.5 = 3.5)

1/8 can green olives (no acrylamides due to less heat-intensive processing) (x 4 x 2 x 3.5 = 3.5 cans)

1/4 c thawed peas (x 4 x 3.5 = 3.5 + 3.5 c above = 7 c)

1/2 rib celery, chopped organic, chopped (x 2 x 3.5 =3.5 ribs, see total near lentil soup below)

1/8 red bell pepper (3rd best local plant source of vitamin C) (x 4 x 2 x 3.5 = 3.5) 

1/4 cucumber, peeled (x 4 x 3.5 = 3.5)

1 tsp capers (x 4 x 3.5 = 14 tsp or 4.6 Tbs)

Vegan Ranch Dressing:

My version of Ranch Dressing:

1 c raw cashews

1 c water

2 Tbs apple cider vinegar

Juice of half a lemon (see total on lentil soup below)

1 tsp onion powder

1 tsp garlic powder

1 tsp dried parsley

1 tsp dried chives

1 tsp dried dill

½ tsp iodized sea salt (Amazon & Walmart.com sell Pacific Pelican Himalayan 2 lbs, $20 with free prime membership shipping)

Instructions

1. Soak the cashews in water for 2 hours if possible (healthier) or bring to a boil and cook for about 10 minutes until the cashews are very tender. Drain and rinse with cold water before using.

2. Blend until completely smooth, stopping to scrape the sides as needed. Store in an air-tight container in the fridge for up to a week. The dressing gets thicker as it cools, and can even be used as a dip.

Red Lentil Soup

• 1/4 yellow large onion chopped (x 2 x 3.5 =1.75 + 3.5 noodle soup = 5.25, 4 needed)

• 1 cup baby carrots, chopped (x 2 x 3.5 = 7 + 7 noodle soup= 14 c, 3 c needed)

• 1 medium rib of celery, chopped (x 2 x 3.5 = 7 + 7 for noodle soup + 3.5 for salad = 17.5 ribs, 9 ribs needed) (a single stalk typically has 7-9 ribs),

• 1/2 TBS fresh minced garlic about 2-3 cloves (A single head typically has 11) (x 2 = 5 + 7 cloves above = 12 cloves, or 1 head) 

• 3/4 c dry red lentils rinsed and picked through to remove any debris (x 2 = 1.5 c x 3.5 = 5.25 c, 4 c needed)

• 2.5 cups veggie broth

• 1/2 tsp cumin

• 1/16 tsp smoked paprika

• 1/4 tsp fresh ginger

• 1/4 tsp fresh turmeric

• 1/2 tsp iodized sea salt 

• 1/4 tsp pepper (x 2 + 1/2 tsp noodle soup = 1 tsp x 3.5 = 3.5 tsp)

• 1/4 pinch cayenne

• a couple squeezes of lemon just before serving (plus 1/2 lemon for dressing above)

• cilantro for garnish

Instructions

1. Start by chopping the onion, carrots and celery. Next, add a couple splashes of veggie broth to a large pot and turn the heat to medium. Add the chopped onion, carrots and celery. Saute for about 5 minutes, stirring occasionally. Add a little more broth if it dries out. Then, add your minced garlic and saute for another 2 minutes.

2. Next, add your dry red lentils and veggie broth to the large pot. Stir well, cover, and turn the heat to high. Once boiling, immediately reduce the heat to med-low and simmer until lentils are cooked, around 12-15 minutes.

3. Next, add in seasonings.

4. Stir in the fresh lemon juice right before serving, and top with fresh cilantro and extra black pepper. Enjoy!

Chris Beat Cancer Juicer Broth (modified more like a chicken broth): (makes 9 cups, 4 c for noodle soup, + 5 c for red lentil soup)

Juice the following, then add 2 1/4 c filtered water

1.12 stalks (bunches) celery or 9 ribs

1.12 bunches parsley

9 carrots 

1.12 medium onions or 1 large

2:00 pm Afternoon Snack:

1 organic apple, medium (x 3 x 3.5 = 10.5)

4:30 pm Post-Workout Snack:

1/4 c. cashews, raw, soaked, dehydrated, salted (x 3 x 3.5 = 10.5 c)

1/2 banana (x 2 x 7 = 7 + 14 from above = 28)

5:30 pm: Dinner:

Repeat Lunch

7:30 pm Evening Snack:

1/4 c raw pistachios (x 2 x 7 = 3.5)

1/2 c watermelon, organic pears, organic peaches, organic nectarines, or organic cherries (x 4 x 7 = 14)

2025 Dirty Dozen list

1. Spinach, 2. Strawberries, 3. Kale, collard, and mustard greens, 4. Grapes, 5. Peaches, 6. Cherries, 7. Nectarines, 8. Pears, 9. Apples, 10. Blackberries (new), 11. Blueberries, 12. Potatoes (new). 

SHOPPING LIST: (items in red are items needed)

SMITH'S:

Non-perishable:

Spices:

cinnamon

cloves

nutmeg

dried oregano

dried basil

rosemary

thyme

marjoram

onion powder

garlic powder

dried parsley

dried chives

dried dill

cumin

smoked paprika

pepper (noodle soup = 3.5 tsp)

cayenne

Seeds:

flax seed

chia seeds

sesame seeds

Other:

raw local honey (x 2 x 3.5 =7 tsp, 0 bottles needed)

capers (14 tsp or 4.6 Tbs)

raw cashews (1 c, 0 needed) Smith's sells for $8.99 for 16 oz Simple Truth or Walmart sells for $8.98 for 14 oz Aisle A19 Orem or Sprouts $10.39 for 16 oz Organic

apple cider vinegar Smith's Provo $5/32 oz

dry red lentils (5.25 c, 4 c needed)

green olives (no acrylamide due to less heat-intensive processing) (3.5 cans)

Produce, non-refrigerated:

banana (1 pre-workout + 1 breakfast +1 at 4:30 pm = 3 x 3.5 = 10.5, 10 needed) 

yellow large onion (1.75 lentil soup + 3.5 noodle soup + 3.5 for juicer broth = 8.75, 3 needed) 

garlic (A single head typically has 11) (5 cloves for lentil soup + 7 cloves for noodle soup = 12 cloves, or 1 head) 

lemons, 1/2 for ranch dressing + 1/2 for lentil soup= 1, 0 needed

tsp fresh ginger

cilantro for garnish for lentil soup

avocado (3.5, 3.5 needed)

cherry tomatoes (3.5 c, 0 c needed)

organic apple, medium (10.5, 11 needed)

watermelon, organic pears, organic peaches, organic nectarines, or organic cherries (10.5 x 1/2c. servings/pieces)

Refrigerated:

fresh organic blueberries for kids (0.9 c, 0.9 c needed)

blackberries, organic (1.75 c, 1.5 c needed) 

raspberries (1.75 c, 1.75 c needed)

celery (3.5 ribs for noodle soup + 3.5 ribs for salad + 7 ribs for lentil soup + 9 ribs for juicer broth = 23 ribs or 3 stalks, 0 ribs or 1.5 stalks needed) (a single stalk typically has 7-9 ribs)

baby carrots (7 c lentil soup + 7 c noodle soup= 14 c, 10 c needed) 

whole carrots for juicer broth (31.5, 10 needed) 

fresh parsley, (6 sprigs or 0.2 bunches for Noodle soup + 4.2 bunches parsley for Juicer Broth = 5.4 bunches, 5 bunches needed) (a typical bunch has 30 sprigs) 

broccoli (7 c, 5 needed)

2 mushrooms (14, 14 needed)

1 c organic spinach (14 c, 0 c needed)

green leaf lettuce (7 c, 5 c needed)

organic baby kale (7 c, 7 c needed)

shredded carrots (3.5c , 1 c needed)

red bell pepper (3.5, 0 needed) 

cucumber, peeled (3.5, 1 needed)

oat milk (5.25 c, 3 c needed)

Frozen:

frozen wild blueberries (0.87 c, 0.1 c needed)

frozen peas (3.5 c for salad + 1.75 c for noodle soup= 5.25 c, 0 c needed)

SPROUTS:

organic old fashioned oats, 3.5 c raw, 0 c needed

1 tsp pumpkin seeds, raw (x 2 x 3.5 = 7 tsp, 1 bag needed) Springville Smith's has them for $7.99/10 oz ($0.80/oz) Sprouts has their own brand for $10.99/12 oz ($0.92/oz) &  Sprouts also sells “Go Raw” brand which are sprouted for $14.99/14 oz ($1.07/oz).  Smith's Provo is a very small store so they don't carry them but Springville is a bigger store.  Orem does not either.  You can call corporate and they might start carrying them.  

1 yellow kiwi or green if yellow is unavailable (best source of Vitamin C) (10.5, 11 needed)

organic potatoes (3.5 for noodle soup, 0 needed)

1/4 tsp fresh turmeric

AMAZON:

iodized sea salt for oatmeal, noodle soup, lentil soup, ranch dressing (Amazon & Walmart.com sell Pacific Pelican Himalayan 2 lbs, $20 with free prime membership shipping).   

WILDLYORGANIC.COM:

raw, soaked, dehydrated almonds (0.9 c)

brazil nuts (best source of Selenium) (32 brazil nuts = 1 cup) (14, or 0.4 c, 0.2 c needed)

cashews, raw, soaked, dehydrated, salted (x 3 x 3.5 = 10.5 c)

raw pistachios, soaked, dehydrated, salted (x 2 x 7 = 3.5)

GOOD EARTH:

black strap molasses (7 tsp, 1 bottles needed) (Amazon sells for $15 for 15 oz, Walmart.com sells for $12 for 15 oz + $7 shipping for order <$35)

organic strawberries (1.75 c, 1.75 c needed)

spiral whole wheat noodles (21 oz, 0 needed). Good Earth has Jovial brand Einkorn (never hybridized) fusilli organic wheat pasta on sale for $3.?? and Sprouts has it for $5.79 for 12 oz.

Ranch Dressing recipe sources:

https://itdoesnttastelikechicken.com/vegan-cashew-ranch-dressing/#recipe (this one has less cashews to make it thinner, no lemon, chives, less garlic powder, less onion powder, less parsley)

1 cup raw cashews

▢ 1 cup water

▢ 2 tablespoons apple cider vinegar

▢ 1 teaspoon onion powder

▢ ½ teaspoon garlic powder

▢ ½ teaspoon salt

▢ 1 teaspoons dried parsley

▢ 1 teaspoons dried chives

▢ 1 teaspoon dried dill

Instructions

1. If you have a high-powdered blender you can skip straight to step 2. If you have a regular blender, you may want to soften the cashews first to ensure they blend smoothly. To do this add the cashews to a small pot and cover with water. Bring to a boil and cook for about 10 minutes until the cashews are very tender. Drain and rinse with cold water before using.

2. Add the cashews to your blender along with 1 cup of water, apple cider vinegar, onion powder, garlic powder, and salt blend until completely smooth, stopping to scrape the sides as needed. Add the parsley, chives, and dill and pulse a few times to incorporate. Store in an air-tight container in the fridge for up to a week. The dressing gets thicker as it cools, and can even be used as a dip.

https://shaneandsimple.com/easiest-vegan-ranch-dressing-recipe-oil-free/ (this is the one I tried first but I substituted oat milk in place of almond milk and omitted the nutritional yeast.  Mike thought it had too much dill.  I thought it was a bit thick).

• 1 ½ cups raw cashews

• 1 cup unsweetened almond milk or soy milk (substitute oat milk)

• 2 Tbsp apple cider vinegar

• 2 Tbsp lemon juice (1/2 lemon)

• 2 tsp. garlic powder

• 2 tsp. onion powder

• 2 tsp. nutritional yeast

• ½ tsp salt or to taste

• 1 Tbsp dried dill (try 1 tsp)

• 2 tsp. dried parsley

Instructions

1. Soak cashews in water for 2-4 hours or boil for 5-10 minutes. 

2. Just before you are ready to drain the cashews, about 5 minutes, add the apple cider vinegar and lemon juice to the milk mix really well. Allow it to sit for just a couple of minutes. You’re essentially making vegan buttermilk. This step is not essentially necessary, but I feel it does enhance the overall flavor.

3. Drain cashews and add to your blender with almond milk, lemon juice, apple cider vinegar, garlic powder, onion powder, nutritional yeast and salt. Blend until everything is smooth and creamy. Stop and scrape down the sides of the blender as needed.

4. Pour mixture into a small bowl and add the dried dill and parsley. Mix until everything is well combined. 

5. Serve on top of your salad, sandwich, or use as a dip for a veggie tray.

6. You can store this for up to a week in a jar with an airtight lid in the fridge.

Red Lentil Soup Source:

https://wholesomecrumbs.com/creamy-vegan-red-lentil-soup-oil-free/#recipe

Ingredients

• 3/4 cup chopped yellow onion about 1/2 a large onion

• 2 medium whole carrots, chopped

• 2 medium ribs of celery, chopped

• 3 tsp fresh minced garlic about 5-6 cloves

• 1 & 1/2 cups dry red lentils rinsed and picked through to remove any debris

• 5 cups veggie broth I use regular but you can use low sodium too

• 1 tsp cumin

• 1/4 tsp smoked paprika

• 1 tsp ground ginger or fresh ginger to taste

• salt and pepper to taste I go light on the salt, heavy on the pepper

• a couple squeezes of lemon add the lemon just before serving

• cilantro for garnish

Instructions

1. Start by chopping your onion, carrots and celery.

2. Next, add a couple splashes of veggie broth to a large pot and turn the heat to medium. Add the chopped onion, carrots and celery. Saute for about 5 minutes, stirring occasionally. Add a little more broth if it dries out.

3. Then, add your minced garlic and saute for another 2 minutes.

4. Next, add your dry red lentils and veggie broth to the large pot. Stir well, cover, and turn the heat to high. Once boiling, immediately reduce the heat to med-low and simmer until lentils are cooked, around 12-15 minutes.

5. Next, add in your seasonings: salt, pepper, ground ginger, cumin and smoked paprika. Stir, taste test and adjust seasonings to preference.

6. For creamy soup, either use an immersion blender OR add the soup to a high speed blender and pulse a few times until desired consistency is reached. You will want to let the soup cool before adding it to the blender.

7. Stir in the fresh lemon juice right before serving, and top with fresh cilantro and extra black pepper. Enjoy!