Asthma

Breakfast

• Fruit salad with papaya seed dressing
• Perfect oatmeal

Snack

• 1 cup fruit salad
  • cantaloupe
  • mixed berries

Lunch

• Italian navy bean soup with rosemary
• Romaine & avocado salad

Dinner

• Broiled salmon & black beans
• Calabacitas
• ½ cup millet
• Blackberry tart

Nutritional Profile

Breakfast

• Italian tofu frittata
• Baked apple with 1 tbsp flax seeds

Snack

• ½ cantaloupe
• Rice cake with 1 tbsp sunflower seed butter

Lunch

• Roasted red bell pepper soup
• Warm quinoa salad

Dinner

• Rosemary lamb chops over pureed navy beans
• Simmered kale
• Apple tart

Nutritional Profile

Breakfast

Quinoa porridge:

• 1.5 cups quinoa
• 1 tbsp blackstrap molasses
• 1 tbsp chopped walnuts
• 8 oz goat's milk

Snack

• ½ cup apple slices
• 1 tsp almond butter

Lunch

• 1.5 cups lentil vegetable soup
• 2 rye crackers
• Salad:
  • 1 cup collard
  • 1 cup chard
  • ¼ c tomato
  • ¼ c bell peppers
  • 1 tbsp sunflower seeds
• Dressing:
  • 1 tbsp flaxseed oil
  • 1/2 tsp rosemary

Dinner

• 8 oz broiled cod
• 1 cup millet
• 1 cup cooked turnip greens sprinkled with 1 tbsp ground pumpkin seeds
• 1/3 cup healthy sautéed crimini mushrooms
• 1/8 cup onions

Nutritional Profile

Breakfast

• Breakfast shake:
  • 8 oz soy milk
  • 8 oz soy yogurt
  • ½ cup papaya
  • ½ cup blueberries
  • 1 tbs flaxseeds
• 1 rice cake
• 1 tbsp almond butter

Snack

• 1 cup raspberries sprinkled with 1 teaspoon peppermint

Lunch

• Hummus:
  • 3/4 cup garbonzo beans
  • 1 tbsp olive oil
  • ½ tbs lemon juice
  • 1 tbsp tahini
  • 1 clove garlic
• 1 WW pita bread
• Crudite:
  • 4 cucumber slices
  • 6 baby carrots
  • 1 cup chopped chard

Dinner

• 8 oz grilled salmon with orange, mustard, sesame glaze (1 orange, 2 tsp mustard seed, 2 tsp sesame seed, 1 tsp molasses)
• 1 cup mustard greens with ½ tsp garlic and 1 tsp rosemary
• 5 new potatoes
• 1 tsp olive oil
• ½ tsp rosemary

Nutritional Profile