The Plan

This is not a Vegan or Vegetarian Diet (it is much healthier) That’s why it is called THE SUPER SUPREME VEGAN EATING PLAN. It’s like if SUPERMAN was a vegan, it would be like how he would eat.


As I stated earlier, this is basically a very low carb, low sugar, no bad fat, low good fat, no meat or fish, no dairy and all vegetable/nut/seed diet. It has a very few special exceptions, which are

a low carb (60 calorie,low fat,multi whole grain high fiber) tortilla(up to 6 per day), strawberries, blueberries and small amounts of hummus, avocado and extra virgin olive oil. In other words this plan only contains the top nutrient super foods on planet earth. It does not include good healthy foods that may have nutrients but also lots of sugar or carbs.(like a banana, apple, corn or a potato)


Once you have reached your desired weight you may want to reintroduce some other healthy foods like some higher carb fruits and vegetables and lean meats like omega 3 fish.  I also occasionally will eat some splurge foods on special occasions.( but since my body is continually flooded with powerful antioxidants, eating an occasional less healthy special occasion food has little to no negative effect on me). Imagine having your body loaded up with powerful antioxidants. Then finally a few dangerous free radicals slip into your body. Wow, finally all those store up antioxidants get to go into the hyper attack mode. Instantly your dangerous free radicals have been wiped out!




This is a very STRICT don’t eat list. This plan will not work to it’s maximum potential if you cheat even a little bit.




NO candy, cakes, pies, pastry, cookies, brownies, jelly, syrup, jams, or donuts.(one web site listed the donut as the worlds single most unhealthy food. Think about it, a donut is a ball of processed nutrient-less sugar and carbs that is then deep fried in trans fats and then coated in a sugar icing)


NO white sugar, brown sugar, honey, corn syrup, agave nectar, maple syrup, artificial sweeteners or corn syrups. (Studies have shown that eating a lot of artificial sweeteners does trigger your sugar addiction and increase overall calorie consumption not to mention all the potential harmful side effects)


NO lard, crisco, any animal fat or oil except extra virgin olive oil or canola oil.(and these two oils you will use in a very limited amount) no cream, sour cream or cream cheese, no saturated fats or trans fats. No coconut milk (is a saturated fat although a nutritious one)


NO bread, flour, pasta, rice, corn or pan cakes or pizza etc, no potatoes , no alcohol


NO meat of any kind, no Boca burgers or veggie burgers, no bean burgers and no fast food or hamburgers etc. no bacon, fried chicken, ribs, pulled pork, steaks, chops or burgers. No deli meats.


NO seafood or poultry, no meat of any kind


NO dairy, no eggs, butter, ice cream, frozen yogurt,  milk or cheese or yogurt , no skim milk, organic milk or cream, cool whip, or whip cream. no egg substitutes or quiche,


NO canned soups or sauces. no condiments like ketchup or mayo. (mustard is ok)


NO popcorn, potato chips, pretzels, cookies, nacho chips or any junk food at all.


NO low carb pasta, low carb candy or low carb ice cream(remember even “sugar free” foods are usually loaded with carbs and fats and to your body all sugar is just a carb.)


NO fruit or fruit juices or dried fruit (except strawberries, blue berries, raspberries and blackberries in limited amount). Most fruit is a healthy food but most fruit has lots of sugar especially fruit juices or dried fruits.


NO Processed food. Most of these foods have nutrients stripped out of them.



You may eat any low carb vegetables(see full list below) as much as you want.(don’t worry you will get your protein from nuts and beans and soy nuts). You also may eat all the herbs and spices( any are great) like garlic, oregano, pepper, thyme, rosemary, basil, turmeric, ground cloves, parsley,rosemary,curry powder,sage, nut meg, ginger, cinnamon,cumin and ground flax or sesame seed.( virtually all spices and herbs are the most heavy anti oxidant foods on earth. Remember most all of your flavors in cooking come from this food group. There are over 187 specific herbs and spices just used for cooking and preparing food and everyone of them has tremendous health benefits.



Avocados 1/2 daily, all nuts(including soy nuts) raw or roasted, hummus,  whole grain low carb tortillas up to 6 per day, extra virgin olive oil, any of the 9 types of wrap spreads, zero calorie flavored vitamin water, strawberries, blackberries, blueberries, raspberries and lemons and limes. Red beans and black beans. I will tell you exactly how much of these foods to eat later. Also 1 tablespoon of no sugar peanut butter like the Smart Balance brand on a snack wrap.(see snack wrap)

*note; for even faster weight loss just abstain from the nuts, avocados and hummus for several days. Although you will still lose while eating them.


Note on no calorie sweeteners;

The only natural no calorie sweetener I would use is Erythritol. This one natural sweetener is actually a good sweetener with antioxidants in it. The only time I would use this in limited amounts is for certain smoothies (like the raw cranberry/lemon smoothie- which are the top cancer killing fruits) and teas like hibiscus or green tea. This sweetener has been fond to have no bad side effects. This will be hard to find at your local grocery store but you can easily get it on Amazon.




You may steam, gently boil, grill, broil, roast, braise, smoke or stir fry(use the proper oil and very little of it).

Use the spray can of extra virgin olive oil to cover but not saturate your vegetables.


DO NOT deep fry or fry.


The Plan of attack.


I call the plan eating HOT POT and COLD POT plus WRAPS and SNACKS




You want to cook a big pot(6-8 quart pot) of low carb vegetables that you can keep in a big or several smaller tupper ware containers in the fridge and eat on this for 3-4 days.(just re heat in microwave or oven or even eat them cold)


 HOT POT ingredients;

(These vegetables are hand picked for their highly nutrient/antioxidant properties. These foods are the all stars of the food world, other foods are good but these are the best. For example; I use baby broccoli because it has lots more antioxidants than regular broccoli. I use red bell pepper, it has much more antioxidants than green or yellow bell peppers. I use kale which is way more healthy than lettuce. lettuce. All of these foods are hand picked for their nutrient super star power.

*Note for vegetables in the Hot Pot, Cold Pot or the Wraps, cut or chop these before cooking or using so not to lose any nutrient power.(will explain this in detail later)


2 cups of kale ( this comes in big gallon size bags in your grocery store) taste just like collards or spinach. Kale is the queen of cruciferous vegetables. Kale is a super food.

1 can red beans (drained)

or 1 can black beans (drained)

1 cup sliced leeks

1 cup shredded red cabbage

1 cup fresh mushrooms (don’t use if you are prone to gout, but is ok to use if you take gout medication)

1 medium bag brussels sprouts (fresh or frozen/12 0z.)

2 large onions chopped

1 bag 12-oz. baby broccoli florets (fresh or frozen)

1 bag 12-oz. sliced carrots (fresh or frozen)

1 red bell pepper chopped

1 large fresh eggplant chopped into one inch cubes(skin on)

1 bag 12-oz. green beans (fresh or frozen)

2 tablespoons chopped garlic

1/2 cup sliced almonds

1/2 cup walnuts

2 cans diced fire roasted tomatoes, not drained (cooked tomatoes are more nutritious)

1 large zucchini sliced-1/2 inch pieces

2 large yellow summer squash sliced 1/2 inch pieces

1 cup of  spinach or collard greens


You can sprinkle 1 teaspoon of ground flax seeds(ground flaxseeds are now known to be the best food you can eat to stop and even reverse prostate cancer in men. This has also shown the same effect on breast cancer in women) or sesame seeds sprinkled on top of vegetables or your wrap.(do not these mixed into hot or cold pot ahead of time)

Use spices as mentioned to taste(I like garlic powder, Chile garlic salt and lemon pepper and hot sauce. One of my all time favorite seasonings is to sprinkle some hidden valley ranch buttermilk flavor dry mix( zero calories) over my vegetables and wraps.)Remember herbs and spices like oregano, curry, thyme, basil, pepper, rosemary, parsley  etc are extremely loaded with powerful antioxidants. There are over 100 great herbs and spices to choose from. Mix these hot vegetables with some extra virgin olive oil and some flax seed oil (don’t cook with the flax seed oil) and a big serving spoon full of minced garlic for you big hot pot vegetables.


Some top Antioxidant HERBS and SPICES

This plan heavily urges using all very these top antioxidants on everything.

For example use pumpkin spice on your peanut butter snack wrap. Pumpkin spice contains #1 ground cloves, #3 ground cinnamon and #23 ground ginger. Also add a little #10 cocoa powder to top it off. REMEMBER THESE ORAC VALUES ARE SUBJECT TO CHANGE AS RESEARCHERS CONTINUE TO TEST MORE AND MORE FOODS.


# rating                              ORAC #

1. cloves, ground              314,446

3. cinnamon, ground         267,536     (use “cassia cinnamon” but no more than 1 teaspoon per day thus limiting the amount of coumarin but still getting the blood sugar lowering benefits from the cinnamon)

5. oregano, dried               200,129

6. turmeric, ground            159,277

10. cocoa powder             102,700   (unsweetened)

11. cumin                          76,800

13. parsley, dried              74,349

15. basil, dried                   67,553

17. curry powder               48,504

21. sage, ground               32,004

22. yellow mustard seed   29,257

23. ginger, ground             28,811

24. black pepper               27,618

25. thyme, fresh                27,426

26. marjoram, fresh           27,297

29. chili powder                 23,636


and here are some other interesting ORAC values;


Top nut      pecan              17,940 (the pecan has now been topped by the walnut )

top fruit      dried pear        9,496

top veggie artichoke          9,416   (also the top fiber vegetable)

top bean    kidney bean     8,459

top berry    acai berry        102,700

top leafy veggie, kale        1,770

spinach                              1,260

red wine                            3,873

60. garlic powder               6,432

61. blueberries                  6,552

83. peanut butter               3,432


*The best cancer fighting vegetables are

#1 garlic

#2 the onion family

#3 green cruciferous vegetables



How To Cook


You may steam, roast(my favorite) or gently boil this mix.(you could also grill or broil these vegetables) Then drain(use an extra large colander) and place in a big mixing bowl. Then add spices and 1/4 cup extra virgin olive oil to taste and mix well. Try to use some favored combination of the Top Antioxidant Herbs and Spices listed above. Just store in a big plastic container in the fridge.


Other Hot Pot Options;

Your hot pot vegetables will also be the base for any chilies , soups or stews you can make.


To eat;

You may microwave or reheat a bowl of this any time or make a low carb tortilla wrap after heating this or even eating this cold.

For wraps; heat a whole grain low carb wrap in the microwave for 20 seconds, then spread very lightly with extra virgin olive oil, hummus or any of the 9 basic wrap spreads listed.

add heated vegetables and roll up. (I always fix at least six of these at a time, because it saves so much time. just store the extra in an air tight container in your refrigerator) see basic power wrap recipe below.


Remember studies show that your brain cannot tell the calorie density of food. Therefore the brain thinks a big bowl of vegetables has the same calories and fullness factor as a big bowl of mac and cheese.

After eating the vegetables you will be full and satisfied. Eat till you are full and satisfied, there is no limit on the amount of these vegetables you may eat. Also eat any time you want.




I like to keep several big bags of frozen mixed vegetables, italian cut green beans, broccoli  spears, crowder peas and sliced carrots in my freezer at any one time just in case I run low on fresh vegetables. Plus I keep cans of red and black beans, field peas with snap beans and cans of fire roasted tomatoes/garlic, cans of seasoned collard greens and also cans of quartered artichoke hearts in water and extra cans of nuts. You an also freeze extra bags of whole grain low carb wraps.




This is a power packed raw vegetable mix with nuts and berries. This is like the world’s healthiest cold salad. I make at least 6 quarts of this at  time. This will keep in your refrigerator for 3-4 days.


Recently my wife I attended a local party. I brought a platter of cold pot vegetables. My vegetables were the only really healthy thing available for people to eat. The other food was the typical party food that I used to eat in great quanities. As I talked to different guests I would ask them what they liked best of all the different dishes that were available. I did not let on to the fact that I had brought the healthy vegetables. To my surprise most of the guests said that they particularly liked the cold pot vegetable platter. People were naturally drawn to this healthy dish and they loved the healthy delicious complex flavors of it. When healthy vegetables are fixed right they taste amazing.


Ingredients; *this makes a large amount.You can scale this back to your own needs


1/2 cup fresh blueberries or blackberries

1 cup broccoli slaw

1 cup sliced leeks

1/2 cup thin sliced brussels sprouts

1 cup fresh kale (chopped or in bite size pieces)

1 cup fresh strawberries(cut in 1/2)

1 sliced cucumber

1 cup walnuts (raw, the top antioxidant nut)

1 cup sliced carrots( must be shredded, chopped or sliced, I like shredded)

2 rough chopped onions

1 cup red beans (drained)

1 cup black bean or black eyed peas(drained)

1 can quartered artichoke hearts in water(drained)

1 can black olives (drained and pitted)

1 small jar of green olives (the big stuffed ones are great)

1/2 cup pecans or almonds

2 cans cooked diced fire roasted tomatoes( I like HOT Rotel brand tomatoes with chiles)

2 tablespoons chopped garlic

2 cups baby broccoli florets (raw)


1 teaspoon of ground flax seeds or sesame seeds, turmeric or ginger  sprinkled on top of vegetables(not mixed into cold pot ahead of time) also sprinkle this on your power wraps.


Mix the raw vegetables in a big bowl and add  the Simple Vinaigrette” . Keep in plastic containers in fridge. This tastes better after it marinates a while. Eat a bowl of this any time it is very filling. This will last refrigerated for up to 4 days the same time also for your hot pot mix.


Then after you serve yourself a bowl of vegetables you can liberally splash on the famous Superman Vinaigrette over a serving of the cold pot, hot pot or wrap right before you eat it. I have been told by some people that if they mix in the superman vinaigrette when they make the cold pot  and then it marinates for a few days that it can tend to be to spicy for their taste buds. But if they sprinkle it on top of a bowl full right before eating this spicy effect does not happen. Do what is best for your own taste preferences.


Simple Vinaigrette;

Mix 1/4 cup lemon juice, 1/4 cup flavored vinegar( like red wine or tarragon vinegar), 2/3 cup extra virgin olive oil, 1 tab. spoon minced garlic, 1 tea spoon lemon pepper, 1 dry pack of italian salad seasoning mix. shake well and pour over your cold pot. This will marinate into your raw vegetables mix and build more and more flavor the longer it sits.


* My favorite “SUPERMAN  Vinaigrette”; 1 dry pac of zesty italian salad mix, 1/4 cup red wine vinegar, 1/4 cup extra virgin olive oil, 1/4 cup flax seed oil, 1/4 cup very dry red wine (is optional but this gives you the resveratrol and more flavor. Add 1/8 cup of lemon juice and cranberry juice( Of the most common fruits we eat lemons and cranberries were the top killers of liver cancer cells in a recent medical study) 1 tablespoon spicy mustard,  1 teaspoon of cinnamon, turmeric, basil, ground cloves, lemon pepper, garlic salt, thyme, rosemary, tarragon, parsley, turmeric, ground ginger, curry powder, marjoram, thyme, oregano, ground sage, ground cumin, chili powder, nut meg, cayenne pepper, chili powder, cocoa powder unsweetened, paprika and rushed red pepper. Shake all together and pour over cold pot, mix well. (this vinaigrette is a 34 ingredient super antioxidant power house dressing!) If you just drank this straight, you would probably never die. (just kidding)




POWER WRAP Ingredients;


For flavor and nutritional boosting power; ( some of these ingredients give great flavor enhancement and excellent nutrition and others are not going to give you a lot of extra flavor but you will still want to use hem for the great nutritional benefit. For example, dried parsley, it will not enhance flavor very much but I use it to enhance the nutritional benefit.)


Remember THE ULTIMATE EATING PLAN is all about;

First, eating as healthy as possible!

Second, Eating food that has the most flavor and that taste the best!


note: If you suffer from arthritis like I used to, then you may want to start with the arthritis buster wrap listed in the recipe section later. For many arthritis sufferers eliminating all the “nightshade vegetables” gives tremendous results when treating arthritis.


1. Pick a wrap spread from the 9 basic spreads listed below ( my favorite is hummus and guacamole )

2. Horse radish ( if you like it spicy)

3. tabasco  sauce (again if you like it spicy)

4. old bay seasoning

5. dried oregano flakes

6. dried basil flakes

7. dried parsley flakes

8. dried poultry seasoning

9. lemon pepper

10. turmeric

11. chili powder

12. ground flax seeds

13. sesame seeds

14. curry powder (or red curry powder)

15. a dry mix seasoning packet (like hidden valley ranch buttermilk packets)

16. superman vinaigrette

17. home made ranch dressing (see the healthy recipe for)

18. garlic powder

19. mustard


*NOTE: I use all the above flavor ingredients on each basic power wrap I make. You can mix and match flavors to your own taste preferences. Most people have never eaten anything with this much flavor in it. Thats why when I have shown people a demonstration of how to make the basic power wrap I always get the same surprised effect from them. Right after a person takes a bite of the wrap,

their eyes light up and they all say the same thing.


 I have never tasted something with this much flavor! Then after a week or so I always hear this comment.


These vegetables test great, I could eat this way for ever!


Vegetables in the power wrap ingredients;


1. garlic, chopped

2. avocado ( can be guacamole)

3. tomato

4. leeks

5. green onion

6. yellow onion

7. mushrooms

8. brussels sprouts

9. cabbage

10. radish

11. walnuts, chopped

12.  broccoli slaw

13. cauliflower

14. spinach

15. baby kale


Thats over 34 ingredients per wrap! Yes the wrap will be about 2 1/2 inches thick. But don’t forget the Superman Vinaigrette has over 32 top antioxidant ingredients also. That is over 60 super healthy ingredients in 1 basic wrap and these ingredients are all nutritional ALL STARS in their own right!


BUT! you have just fixed probably the most healthy thing you will have ever eaten! And one of the most flavorful things too!


There are over 50 types of wraps you can fix. ( see recipes later mentioned for wraps specifically designed for all kind of health issues, like the 8 different cancer fighting wraps or the Fiber Buster wrap.)



For breakfast, lunch, even dinner or a late night snack I make a basic power wraps. (up to 6 per day)

First; Heat one whole grain, high fiber low carb tortilla for 20 seconds in microwave. Lightly spread with extra virgin olive oil or 1 tablespoon of hummus or one of the other 8 spreads listed below. I also like to add spicy mustard. Then sprinkle “ground flax seeds” over your base.(I keep these in an air tight container in my freezer). I know hardly anybody has ever even heard of flax seeds much less actually eats them. But these have more lignin’s than anything else and that makes it an unbelievable disease fighter. researchers think that the reason asian women have so little breast cancer is from all the phytoestrogens they get from eating all the soy they eat. But flax seeds have the greatest amount of lignin’s .(A phytoestrogen)




Then add some chopped fresh tomato, spinach, sliced leek, fresh sliced mushrooms, chopped yellow onion and green onion, broccoli slaw, fresh chopped kale(kale is the #1 green cruciferous vegetable there is). Then thin slice 1 fresh radish and 1 fresh brussels sprout, a little shredded carrots and add some fresh spinach leaves and baby kale.

I sprinkle lemon pepper, turmeric, ground flax seeds, dried basil, dried parsley and lots of dried oregano on this. Also sprinkle chopped walnuts and sesame seeds.


Then sprinkle garlic powder, lemon pepper and hot sauce if desired.

I also sprinkle Hidden Valley Buttermilk Ranch dry packets or try the spicy version,. or you might to sprinkle try the dry packets of  Italian salad dressing mix. these are 0 calories. Other great flavors are McCormick’s Grill Mates dry mixes, try tomato garlic basil, baja citrus or mojito lime. I love the dry mix of taco or curry seasoning packets.

I also always sprinkle old bay seasoning and curry powder too.


Lastly, I drizzle some fresh home made ranch dressing on top of everything. Use one dry packet of “Buttermilk Hidden Valley Ranch salad dressing mix. Add 1 cup Helmans Light Mayo (I know , yes you will get a tiny bit of egg in this, it’s ok). Then add 1 cup soy milk and 1 tablespoon of lemon juice (this is how to make a butter milk substitute). Mix well and keep in the refrigerator. Remember this is very low cal and you only need to drizzle a little on top of all your wrap veggies.


Now you can see why these wraps explode off the chart with great flavor! And yes I know the wrap will be over 2 1/2 inches thick. A lot of people tell me that they have never had a better tasting wrap than this ever. (Be sure to check out all the other wrap recipes mentioned later)


Remember I use all the above mentioned ingredients on a single basic power wrap.( except the peanut butter snack wrap)


*note; I also always  liberally sprinkle a dry seasoning mix on my hot bowl of vegetables too.




I went to Wal Mart and bought a 5 compartment plastic container with a cover that looks like a big cake container.

In each section I pre/chopped tomatoes, onions, mushrooms, broccoli slaw and kale. I put each vegetable in it’s own compartment. Keep this sealed up in the fridge.

Also I have a 14 inch round tray that I keep all my power wrap herbs and spices in. Whenever you need to make a power wrap, just pull out this container of the herb, spice tray and you can quickly fix your wrap without much wasted prep time. Once a week I clean and replenish the vegetable container. I always eat 2 power wraps for breakfast with a cup of coffee. Again, I will always make at least 6 power wraps at a time and store in the fridge.


Your whole grain low carb tortillas can be frozen also.


You can put any vegetable combinations in a wrap. Get creative and experiment to come up with your own flavor favorites.


The 9 Best Base Spreads for a Wrap.


1. any flavor hummus. there are so many. artichoke, garlic, red pepper, lemon, spinach and pine nut.


2. guacamole ( with chopped onion, tomatoes, cilantro, lemon juice, minced garlic and pepper)


3. pesto ( but made without the cheese) try basil, kale, spinach. Try using walnuts, almonds, cashews, pine nuts,pecans.


4. Salsa’s. There are many varieties of this.


5. Mustard yellow, creole, Dijon, cajun, stone ground and horseradish based.


6. Vinaigrettes. try raspberry, strawberry, blueberry.


7. Low carb peanut butter  with omega 3’s ( I like the Smart Balance brand)these are for snack wraps.


8. Tapenades, olive or sun-dried tomatoes etc.


9. Aioli’s (with good extra virgin olive oils and no eggs)


Eat up to 6 wraps daily. I always make at least six wraps at  time and store these in an air tight container in the refrigerator. Making a wrap is most efficient by setting up an assembly line with all your ingredients. Once you do this go ahead and make a day or two’s worth.




You can have 10-12 nuts of your choice raw or roasted. but no more than twice a day.( nuts are great healthy foods but are very calorie dense, so you must strictly limit the amounts you eat) I used to love to go to the movies and have popcorn with about a gallon of butter poured over it. I loved the smell of popcorn at the movies. Now I will take my famous popcorn substitute, roasted whole pecans! These actually taste better than popcorn and the pecan is one of the top antioxidant nuts!  So I end up with a better tasting snack that is way more healthy than high fat, high carb buttered popcorn. Also try all of the great flavored different nuts like wasabi soy flavored almonds or salt and pepper cashews.


Please try the new roasted almonds coated in cocoa powder or cinnamon powder. These taste wonderful without the added sugar.


Don’t forget the new top antioxidant nut, the walnut! This walnut really is the new nut super star, rich in omega 3’s and has shown to reduce prostate cancer tumors in mice.




1 snack wrap: You can have 1 tablespoon of no sugar, omega 3 enriched peanut butter like Smart Balance Brand. Spread this on a whole grain high fiber low carb tortilla and liberally sprinkle some pumpkin spice on it. (pumpkin spice contains cinnamon, nut meg(limit nut meg to less then 1/2 teaspoon), cloves, cocoa powder(non sweet) and ginger which are all superstar antioxidants). Also sprinkle some ground flax seeds ( I keep these in a small air tight container in my freezer for max freshness). Then sprinkle some allspice, nut meg, chopped walnuts and ground ginger. Sprinkle this on your wrap liberally and I like to add a little coarse sea salt also. Wow what a great snack! (note; use only smooth peanut butter because this will spread more easily and you won’t need as much)

Check out the other snack wraps under the recipe section.


You can have 1/4 cup of sunflower seeds or roasted soy nuts any flavor per day.( good source of protein)


Also you can have six table spoons of hummus daily. Before this diet I had never tried this. It is great and I love to really spice it up. Spread it on your wrap. You can bake a whole grain high fiber low carb tortilla after brushing it with extra virgin olive oil and sprinkling with garlic salt, for about 8 minutes at 375 degrees. Then cut the tortilla into wedges and use it to dip into your favorite spread. This is just like eating a very healthy tortilla chip. (But keep your daily limit of whole grain low carb tortillas to just 6)


You can have 10  fresh strawberries, blackberries, raspberries or 10 fresh blueberries twice a day.


Eat all the dill pickles you want.(I love the Mount Olive Brand of whole hot and spicy dill pickles)


You can have 1/2 avocado every day or make some fresh guacamole and eat 1/2 avocado worth

daily. Or spread one tablespoon of this on a wrap.


You can have up to six wraps a day.


You may eat up 10 olives a  day. ( the stuffed ones, with jalopena’s, garlic cloves or onions are great)




You can have unlimited amounts of no calorie flavored vitamin waters per day. My favorite brand is ICE WATER which has wonderful flavors, is sparkling, has vitamins, green tea extract and no calories. ICE WATER brand comes in delicious flavors like peach, strawberry, mango, lemon lime, raspberry and more.(because of the popularity of the “ICE WATER” brand, other major suppliers are bringing out their own versions of this soon)


You can have water, bottled spring water, unsweetened tea (esp. green or black tea but hibiscus tea is the top antioxidant tea on the planet), coffee, sugar free flavored water with lemon or lime. My all time favorite beverage is sparkling soda water.(If you buy Kroger brand it isn’t expensive). You can have unlimited flavored vitamin waters per day.


The power of TEAS

Sugar free green tea is a wonderful drink(high in antioxidants). But who would have guessed that the top antioxidant tea (or drink of any kind) is Hibiscus tea. Teas, in general are very healthy, just don’t add sugar.



You may have up to 2 Bud Select 55 or 2 michelob ultra low carb light beers a day(55 calories each for the select).


Red Wine;

Or you can also have up to 6 0z’s of a dry red wine per day like Merlot or Cabernet Sauvignon. Dry Red Wine has resveratrol and tannins two very powerful nutrients. Dry Red Wine is low in sugar and low in carbs and is the only alcohol that actually helps women lower estrogen levels decreasing breast cancer. Dry Red Wine is the all time healthiest alcohol you can drink (but of course not in excess). Red Wine is what scientist suspect is the cause of the “French Paradox” which shows it’s nutrient power effecting a whole country.


*Remember no fruit juices! They are nutritious but loaded with sugar!




Remember you are your own food nutrition creator! What I am sharing with you are just starting points for you to explore from. You can become a nutritional artist and can go in a million different creative directions.



Some of you do not need the larger  portion sizes that I have given you with these recipes. A cold or hot pot is good refrigerated for up 4-5 days max. So fix portions of these recipes to fit your own appetites and food storage limits. If a recipe is to much just cut everything in half to fit your own needs.


Also I encourage you to vary these recipes to your individual taste preferences. My wife hates onions so I will leave them out of her cold vegetable salads or vegetable chili. You may love a certain spice. Thats wonderful use what you love and feel free to experiment. Mix up different combinations of vegetables and herbs and spices. There are literally thousands of ways to make all this healthy food. Share your favorites with me and others.


For example;

Have you tried kale chips, spaghetti squash, other nut butters besides peanut butter, cauliflower mashed potatoes(with no potatoes), different flavored nut combinations like tuscany almonds, cauliflower rice(with no rice) and great spices like curry and different flavored extra virgin olive oils? There are so many great hummus flavors, lemon, jalopena, pine nut, roasted red pepper, supremely spicy, garlic and artichoke flavors.


Note; Remember add as many top level antioxidant herbs and spices to your foods as possible. If for example you sprinkle a little cocoa powder(unsweetened) on your vegetables you probably won’t even taste it. But you have now created a way healthier dish. Of course other herbs and spices may affect the taste enough for you to consider how much or little to use. So making something way more healthy doesn’t have to always effect the taste of the dish. Try to fix everything with two goals in mind. 1. Go for the best taste possible using herbs and spices. 2. Add even more of the top nutrient herbs and spices for health reasons alone that won’t alter your original taste preference.


I love try new vegetable combos all the time.

First I just loved Sauteed or grilled eggplant. Then I started roasting it for an even richer flavor and in the end my favorite way to fix it was to broil it and top it with a beautiful basil and walnut pesto.(with no parmesan cheese) I love even simple concoctions like heating up a  mixture of garlic fire roasted tomatoes, black beans, artichoke hearts, then add some extra virgin olive oil and top

with chopped raw red onions. You can even go totally simple just mix italian cut green beans with sliced carrots add some garlic salt, lemon pepper and E.V.O.O. The combinations are endless!


Be creative have fun and try it all!

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