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

Quantity for family for 3.5 days is listed in parenthesis, followed by how much we need in red).  Shop Tue & Sat.

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

8 am Post-workout Breakfast:

1/2 cup 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 (x 2 x 3.5 = 7 tsp, 1 bag needed) Sprouts sells “Go Raw” brand which are sprouted for about $15

1/8 c raw 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)

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 brazil nuts (best source of Selenium) (32 brazil nuts = 1 cup) (x 2 x 3.5 =14, or 0.4 c, 0.2 c needed) 

1 yellow kiwi or green if yellow is unavailable (best source of Vitamin C) (x 3 x 3.5 = 10.5, 0 needed)

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 the following ingredients in a 2.5 qt pan:

4 cups of water or vegetable broth.  Sprouts has Bonafide brand and the Organic one has no oil or sugar.  If you use just water, add the following spices: 

1 1/2 tsp. Italian seasoning (x 2 = 3 x 3.5 = 10.5 tsp, 0 needed) (0.49 oz bottle has 17.5 tsp) 

or 1/2 tsp dried oregano, 1/4 tsp dried basil, 1/4 tsp rosemary, 1/4 tsp thyme, 1/4 tsp marjoram.

1.5 tsp onion powder (separate containers for this recipe & dressing recipe below)

1 tsp garlic powder (separate containers for this recipe & dressing recipe below)

If you use vegetable broth, add 1/4 tsp thyme & 1/4 tsp dried oregano. 

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

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

1 c. baby carrots, finely chopped sliced 1/4” wide (x 2 x 3.5 = 7, 7 cups needed), see lentil soup for total

2 cloves garlic, chopped finely (x 2 x 3.5 =7, or 1 head), see lentil soup for total

Set timer for 5 minutes.  Add the following while starting to bring to a boil: 

1/4 tsp pepper (see lentil soup for total)

1 c (3 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, 8 oz needed or 1 boxes)

Set timer for 4 minutes once starts to boil.

Set timer for 10 minutes, then add:

1 potato, peeled, chopped in 1/2" pieces (x2 x 3.5 = 7, 1 needed)

When timer rings, add the following:

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

3/4 tsp iodized sea salt (Amazon & Walmart.com sell Pacific Pelican Himalayan 2 lbs, $20 with free prime membership shipping)

Serve with chopped fresh parsley on top.

Boiled vegetables:

1/2 c broccoli, chopped in 1” pieces (x 2 x 3.5 = 3.5, 1.5 needed)

2 mushrooms (x 2 x 3.5 = 7)

Salad:

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

1/2 c green leaf lettuce (x 4 x 3.5 = 7 c, 5 c needed)

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

1/4 avocado (x 4 x 3.5 = 3.5, 3.5 needed)

1/4 c cherry tomatoes (x 4 x 3.5 = 3.5, 3 c needed)

1/4 c shredded carrots (x 4 x 3.5 = 3.5, 2 c needed)

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

1/4 c thawed peas (x 4 x 3.5 = 3.5 + 3.5 c above = 7 c, 3 c needed)

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

1/4 red bell pepper (3rd best local plant source of vitamin C) (x 4 x 3.5 = 3.5, 0.5 needed) 

1/4 cucumber, peeled (x 4 x 3.5 = 3.5, 2.5 needed)

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

• 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 your 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!

Whole-Food Vegetable Broth Recipe from AI:

This recipe is designed to be low-sodium and oil-free, fitting a whole-food, plant-based approach. 

Ingredients

I need 8 c daily for noodle soup + 5 c daily for red lentil soup = 13 c daily

• Veggies:

  • 1.5 large onions, roughly chopped (with skin is fine for broth)

  • 3 medium carrots, chopped

  • 3 stalks celery, chopped

  • 5 cloves garlic (with skins is fine)

• Aromatics & Seasoning:

  • 12 cups (3 quarts) water

  • 3 bay leaves

  • A few sprigs of fresh parsley or thyme (optional)

  • 1/2 tsp black peppercorns (optional)

• Optional (for extra depth):

  • 1 small handful of fresh rosemary or thyme

  • A cup of frozen vegetable scraps (e.g., onion ends, carrot peels, mushroom stems) 

Instructions

1. Sauté (optional, for deeper flavor): In a large pot or Dutch oven, add a splash of water with the onion, carrots, and celery. Sauté for about 5-7 minutes until softened and fragrant.

2. Add Ingredients: Add the garlic, water, bay leaves, parsley, thyme, and any other optional vegetable scraps or peppercorns to the pot.

3. Simmer: Bring the mixture to a boil, then reduce the heat to low, cover partially, and let it simmer for at least 45 minutes to 1 hour. This extracts the flavors from the vegetables.

4. Strain: Pour the broth through a fine-mesh strainer into a large heat-proof bowl or container. Discard the cooked solids.

5. Store: Once cooled, transfer the broth to airtight containers. It can be stored in the fridge for up to a week or frozen in 2-cup portions for later use in your red lentil soup. 

3:20 pm Afternoon Snack:

1 organic apple, medium (x 3 x 7 = 21)

4:30 pm Post-Workout Snack:

1/4 c. cashews, raw, salted (x 4 x 7 = 7)

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). 

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!