0_draft_schedule.md

All times are estimates.

Day 1: Sunday

Late Afternoon:

• 3:00 PM CHECK-IN. Unpack. set up.
• 4:30 PM-ish: Make SWEET POTATO STEW, SALAD, then swim

Evening:

• 6:00 PM: DINNER
• 7:30 PM: CLEANUP, then Peel and Freeze bananas, and make 5-ingredient COOKIES.
• 8:00 Gentle Chair Exercise: 11 minutes: https://youtu.be/oumzMyqK-2I?si=9uUshncC6tpegG79&t=5
• 10:30 AM: Calendar Exercise
• Watch a movie together or play board games.

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Day 2: Monday

Morning:

• 9:00 AM: Start the day with a nutritious BREAKFAST SMOOTHIE made with spinach, kale, banana, cherries, almond milk, flax, hemp, chia, cocoa
• 9:45 AM Tai Chi: https://youtu.be/a-lz_8cqmyQ?si=pzMG4oFLV3825r1P&t=40; (30 Min)
• 10:00 AM Break
• 10:30 AM Meal Planning, and order food for the rest of the week

Afternoon:

• 12:30 PM: Lunch: VERY BERRY GREEN SALAD, and leftover SOUP
• CLEANUP
• 2:00 PM: Order food for the rest of the week.

Late Afternoon:

• 3:30 PM: Cook potatoes
• Free time for relaxation or swimming in the pool.
• 5:00 begin cooking dinner.

Evening:

• 6:00 PM: CRUCIFEROUS CASSEROLE
• Make dessert if we have energy
• CLEANUP
• 8:30 PM: Review next day
• Short Movie or conversation

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Day 3: Tuesday:

Morning:

• 8:00 AM: OATMEAL
• CLEANUP
• 10:30 AM leave to go vote

Afternoon:

• 11:00 PM: Lunchtime! Prepare a colorful salad with mixed greens, cherry tomatoes, cucumbers, bell peppers, and your choice of protein like tofu or beans, dressed with a citrus-cashew dressing.
• 12:30 Music in the Park (or church if it's raining)

Late Afternoon:

• 2:00 AM: Chair Exercise: https://www.youtube.com/watch?v=3wSzxElhn2s;
• 2:30 CLEANUP
• 3:00 rest.
• 4:45 PM: Cooking time! Spring Rolls

Evening:

• 6:00 PM: SPRING ROLLS with not-peanut SAUCE
• 6:30 Make ice cream
• 7:00 PM: Watch https://www.youtube.com/watch?v=o27hjKz1FWo https://www.youtube.com/watch?v=GYlrXcVrmcU
• Make overnight oats

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Day 4: Wednesday:

Morning:

• 9:00 AM: SUSTAINING OATS (each make their own)
• 9:30 AM: Chair yoga session; https://www.youtube.com/watch?v=8u4SvaWzWEI;

Mid-morning:

• 11:30 AM: Start cooking CHAD's KALE SALAD, and TAMALE PIE

Afternoon:

• 12:00 PM: Lunchtime! Eat CHAD's KALE SALAD, and TAMALE PIE
• 1:00 CLEANUP
• 2:30 PM: Ping-Pong and Pong tournament (Or visit Cylburn Arboretum)

Late Afternoon:

• 4:30 PM: ARTICHOKE and POTATOES

Evening:

• 5:15 Margie leaves for tennis
• 6:00 PM: Enjoy your dinner together. Save some for Margie later.
• CLEANUP
• Make CHIA PUDDING for breakfast
• 7:30 PM: Watch https://www.youtube.com/watch?v=o27hjKz1FWo

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Day 5: Thursday

• Eat CHIA PUDDING
• Pack
• Make CHICKPEA WRAPS
• CLEAN UP
• EXIT by 11:00 AM
• 11:30 AM visit Baltimore Food Rescue and get food.
• Pam gets Uber home

1_dinner_african_soup.txt

1 (10-12 oz) bag frozen chopped onion
1 tablespoon minced garlic
1 tablespoon dried ground ginger
1/2 teaspoon ground cinnamon
1/2 teaspoon ground coriander
2 (10-12 oz) bags frozen cubed sweet potato or butternut squash
2 teaspoons ground cumin
1 teaspoon ground cinnamon
1 teaspoon ground coriander
1/4 teaspoon crushed red pepper (optional)
1 (15 oz) can diced tomatoes
1 (15 oz) can tomato sauce
1 (15 oz) can chickpeas, rinsed and drained
2 tablespoons peanut butter
4 cups vegetable broth
1 bunch collard greens or kale, destemmed and chopped

1_dinner_sweet_potato_stew.txt

1 large onion
1 28 oz. can crushed or cubed tomatoes
1/2 can Coconut milk
Garlic (Spice World Squeeze Garlic is easy, or 2 regular garlic cloves)
1 1/2 – 2 Cups Lentils
2 Sweet potatoes
Sylvia’s Seasonings, or other favorite spices
(Optional) Fresh tomatoes, cubed
(Optional) Handful of Raisins
Water to just about cover lentils
Frozen kale or broccoli

black-bean-brownie.md

Ingredients • 1 can black beans (drained and rinsed well)

• 8 medjool dates, pitted
• 1/2 cup cocoa powder
• 1 tsp organic vanilla extract
• 1⁄4 cup water
• 1 1/2 tsp organic baking powder
• 1 flax egg (1 tbsp ground flax with 3 tbsp water)

Method

1. Preheat your oven to 350°F
2. Make the flax egg replacer by combining 1 tbsp ground flax with 3 tbsp water, mix and set aside.
3. Blend: drained beans, dates, cocoa powder vanilla extract and water
4. Add in your flax egg and baking powder and blend again. Pour batter into a non-stick brownie pan (you can use a muffin pan as well) and bake for 20 minutes. Check at 20 minutes to see if the top is brown and slightly firm. If it is still very soft, continue baking 5 more minutes or until done.
5. Take brownies out of the oven and let rest for 20 minutes. Then cut, serve and enjoy!

chair-exercise.txt

https://www.youtube.com/watch?v=2BkwzpF5SQQ
https://www.youtube.com/watch?v=LAj1J_u15ZM
https://www.youtube.com/watch?v=d43bXn76lxw
https://youtu.be/V4XW74W9t4o?si=cbn74y8r6qjOpfZY&t=131
https://www.youtube.com/watch?v=fb3tiiw_sXk&t=51s
https://youtu.be/bqcvAyWG6_A?si=uPzOopANXN08m8oO&t=78
https://www.youtube.com/watch?v=KwouzanR8SM
https://www.youtube.com/watch?v=d43bXn76lxw
https://www.youtube.com/watch?v=V4XW74W9t4o
https://www.youtube.com/watch?v=GskHIA3iE5Q
https://www.youtube.com/watch?v=b-_ewOS7Axw
https://www.youtube.com/watch?v=8G6cbhZpzk8
https://www.youtube.com/watch?v=e6QHRS7DR3k
https://www.youtube.com/watch?v=ngGS9NJh_8U

chickpea-wrap.txt

_Chickpea Filling_ 
- 15 oz. can chickpeas, drained and rinsed cup 
- fire roasted corn cup 
- BBQ Sauce

_Wrap Ingredients_
whole wheat lavash 
chickpea filling 
- 1-2 ribs celery, sliced thin 
- 1 red bell pepper, sliced thin 
- 1 carrot, sliced thin 
- 1/2 cucumber, sliced thin 
- 1 avocado, sliced 

Ranch Dressing, for dipping

Cookies.txt

bananas, oats, cocoa powder, raisins, peanut butter, tiny bit of salt

day_2_breakfast-smoothie.md

• Place 2 cups of water into a blender (More or less depending on thickness you like)
• Fill remainder of blender with greens (I like primarily 2/3 kale and 1/3 spinach)
• Add ground seeds (I like 1 tsp flax, 1 tsp chia and 1 tsp. hemp)
• Blend to provide more room in the blender
• Add 2 cups of frozen cherries
• Add ½ to 1 frozen banana
• Add 1-2 tablespoons of cacoa powder
• Blend until smooth

day_2_cruciferous_casserole.md

Based on the transcript you provided, here's the formatted recipe for Jennifer Diamond's Cheesy Cruciferous Casserole:

Title: Cheesy Cruciferous Casserole

Author: Jennifer Diamond

Diet Type: Whole food, plant-based, sofus-free, gluten-free

Introduction: Join Jennifer as she creates a delicious and healthful cheesy cruciferous casserole using whole foods. This recipe is perfect for those looking to incorporate more plant-based dishes into their diet.

Ingredients:

• For the Potato Base:

  • 1 medium to small russet potato
  • 3 medium Yukon Gold potatoes
  • Optional: Additional potatoes for a larger dish

• For the Vegetable Mix:

  • Broccoli, steamed
  • Cauliflower, steamed
  • Onion, diced and water-sautéed
  • Mushrooms, chopped and water-sautéed
  • Optional: Black beans (about a third of a cup or to preference)

• For the Cheese Sauce:

  • 1 cup unsweetened soy milk (or any plant milk)
  • Steamed carrots
  • Steamed red bell pepper
  • 2 garlic cloves, fresh
  • 1/2 tablespoon garlic powder
  • 1/2 tablespoon onion powder
  • 1/4 teaspoon turmeric powder
  • 2 1/2 tablespoons potato starch
  • 1/4 cup raw cashew nuts (or substitute with beans for nut-free option)
  • 1/3 cup nutritional yeast
  • Juice of 1 large lemon

Instructions:

1. Prepare the Potato Base:

   • Partially cook the potatoes in an Instant Pot.
   • Shred the partially cooked potatoes using a food processor or box grater.
   • Spread the shredded potatoes in a casserole dish to form a base.

2. Assemble the Vegetables:

   • Layer the steamed broccoli and cauliflower over the potato base.
   • Add the sautéed onions and mushrooms.
   • Optionally, mix in black beans for added protein.

3. Make the Cheese Sauce:

   • Blend the plant milk, steamed carrots, bell pepper, garlic cloves, garlic powder, onion powder, turmeric, potato starch, cashews, nutritional yeast, and lemon juice until smooth.
   • Adjust thickness by adding water if necessary.

4. Combine and Bake:

   • Pour the cheese sauce over the vegetable and potato layers.
   • Preheat the oven to 350°F (adjust according to your oven).
   • Bake for about 45 minutes to an hour, or until the top is golden and bubbly.

5. Serve and Enjoy:

   • Allow the casserole to cool slightly before cutting.
   • Serve with a side salad or fresh fruit for a complete meal.

Tips:

• Customize the thickness of the cheese sauce with additional water or plant milk as needed.
• Feel free to add more spices or adjust the ingredients to taste.

Enjoy this wholesome and satisfying casserole that's perfect for a family dinner or a cozy meal!

day_2_monday-salad.md

*Salad: Classic Esser Salad ~

• Servings: 2.

Ingredients:

• 3 cups of finely chopped Greens: Romaine/Leaf/Butter lettuce, Spinach, Kale, Arugula
• 2 cups of thinly sliced or cubed Vegetables: Choose your favorite: Cucumber, Celery, Peppers, Tomatoes, Fennel, Mushrooms
• 1 cup grated vegetables: Choose your favorite: Carrots, Beets, Kohlrabi, Turnip, Radish etc
• ½ a cup: Fresh herbs: Choose your favorite: Basil, Parsley, Cilantro, Mint etc
• Onions: Vidalia, Green or other finely chopped.

Rice, Quinoa Broccoli

Preparation:

Chop all ingredients and place into a serving bowl. Make sure to add your favorite veggies! Dressing recommendations for Oil Free Vinegars: California Balsamic ~ www.californiabalsamic.com.

day_2_very-berry-salad.txt

2 cups chopped lettuce
2 cups arugula
1 cup raspberries
1 cup blueberries
1 ripe avocado, pitted, diced and sliced
½ cup chopped walnuts

day_3_not-peanut-sauce.md

• 2 Tablespoons Napa Valley naturals balsamic vinegar (Grand Reserve 25 year aged)
• 3 pieces (these were small and thinly sliced) dried mango
• Small handful Raisins (Maybe 15 raisins)
• Small handful Pecans (maybe 7 pecans)
• 3 Tbsp Trader Joe's Dijon mustard (without sugar)
• 1/8 C water

day_3_spring-rolls.txt

Prep:
1 medium red onion, diced
purple cabbage, shredded
1/3” piece of fresh ginger, minced
mint (remove from stems)

Saute:
Diced onion, 
garlic, minced
sliced mushrooms
1 Tbsp coconut aminos

Assemble

sweet potato
shredded raw carrots


Brown rice paper wraps

ginger

Sauce:
2 Tablespoons Napa Valley naturals balsamic vinegar (Grand Reserve 25 year aged)
3 pieces  dried fig
Small handful Raisins (Maybe 15 raisins)
Almond Butter
3 Tbsp sweet mustard
1/8 C water

day_4_artichoke-dip.txt

1 can white beans, drained and rinsed
1 10-ounce bag frozen artichoke hearts, thawed
1/2 cup lemon juice
1/4 cup nutritional yeast
1 tablespoon minced garlic
3 tablespoons fresh dill
1 teaspoon dijon mustard

cook potatoes in instant pot. Top with the dip.

day_4_sustaining-oats.txt

Sustaining Oats with Bananas, Raisins, and Nuts

Ingredients:
- 1/3 cup rolled oats per person
- Raisins, to taste
- 1-2 bananas per person (depending on preference)
- A handful of walnuts
- 1 tablespoon chia seeds per person
- Water, as needed
- Soy milk, almond milk, or hemp milk, for serving

Instructions:
1. In a microwave-safe bowl, add 1/3 cup of rolled oats per person.
2. Add Fruits and Nuts: To the oats, add raisins according to your taste preferences. Slice the bananas and add them to the bowl along with a handful of walnuts.
3. Initial Cooking: Pour enough water into the bowl to cover the mixture. Use a potato masher to lightly mash the bananas into the mixture. This will help integrate the bananas into the oats and make the texture more pleasing.
4. Microwave the Mixture: Place the bowl in the microwave and cook for three minutes.
5. Add Chia Seeds: After the initial microwaving, stir in a tablespoon of chia seeds per person into the oats.
6. Final Cooking: Microwave the mixture for an additional three minutes to cook thoroughly and allow the chia seeds to swell and soften.
7. Finish with Milk: Once the oats are cooked, remove from the microwave and immediately pour your choice of soy milk, almond milk, or hemp milk over the top. Stir well to combine everything.
8. Serve and Enjoy: Serve the oatmeal warm for a filling and nutritious meal that sustains energy throughout the day.

gistfile1.txt

1 Cup Old fashioned organic rolled oats
1 Cup applesauce
1 apple, choppsed
1 Tbsp Currants or raisins
1/2 Tsp Cinnamon

Gywnn Oak Park. Cylburn Arboretum. Benjamin Banneker Museum. Carrie Murray Nature Center

Cheese sauce.
Black bean lettuce bundles.
sweet bean taquitos
Spring rolls.
Salad!!
Orange cashew dressing
Nottingham salad

Well your world mustard. dressing.

Cabbage soup.

Casserole dish. Air fryer. Vitamix. Dosa maker...Spices. Tons of ingredients. Potato masher. Tupperware.