What would Cindy eat?
Lots of people ask me, "But what do YOU really eat?"

This page offers two different resources to help you visualize—and adopt—a healthier diet:
1) A full week of typical menus at our house.
2) A running log of what I ate, day to day, in two separate three-week periods. The first log covers three weeks, starting Thanksgiving Day 2003, during the holiday season. The second log covers three weeks around Labor Day 2004, when fruits and vegetables were marvelously abundant at our local farmers' market.

My general philosophy: Just Eat Good Food.
Avoid the junk and eat satisfying, plentiful quantities of nutrient-rich food,
and you should be able to maintain health and weight effortlessly.

Feel free to email me with questions about what I eat.

A Week of Good Food Menus

Want details on each day of the week above, with selected recipes? Click here.

LOG #1, Nov/Dec 2003
Thursday November 27, 2003--Thanksgiving
B: Steel-cut oatmeal topped with blueberries, cooked apple, cinnamon, flax seed, pecans and soy milk; water
D: Turkey; stuffing; gravy; mashed potatoes; creamed onions; sweet potatoes; squash; cranberry jelly; apple pie with ice cream; pumpkin pie with whipped cream; hard cider
Definitely just a two-meal day. There WERE two more desserts, which I passed up.
Comments: Clearly not a typical day. But even the desserts had some nutritional value!

Friday November 28, 2003
B: Whole-grain toast with peanut butter and flax seed; fresh pineapple; water
L: Thanksgiving #2--a picnic at my father-in-law's nursing home. Leftover creamed onions and squash; broccoli; shell sirloin beef with caramelized onions and mushrooms; bulgur; leftover pumpkin pie with whipped cream; red wine; water
D: Lentil burger with tzatziki sauce in whole wheat pita; lettuce and tomato; baked blue-corn tortilla chips with black bean salsa; water
Comments: Tzatziki is a cucumber-yogurt sauce. It goes great with veggie burgers, giving them a wonderful creamy "special sauce" taste without fatty mayonnaise.

Saturday November 29, 2003
B: Two pieces whole-grain toast with almond butter and flax seed; a fresh pear; water
L: Two pieces whole-grain bread topped with sauteed veggies (onion, red pepper, mushroom, spinach) and melted cheddar; fresh pineapple; water
S: A handful of mixed dried fruit and nuts
D: Lasagna made with whole wheat noodles, cheese, roasted veggies and a little Italian chicken sausage; lettuce/tomato/cuke/carrot salad; whole-wheat pita bread toasted with olive oil and parmesan; apple pie with ice cream, leftover from Thanksgiving; red wine; water
Comments: We keep a large air-tight container of trail mix (mixed nuts and various dried fruits) in the kitchen. On any given day it might contain an assortment of nuts, pumpkin and sunflower seeds, dried cranberries, dried blueberries, soy nuts... the variety is endless.

Sunday November 30, 2003
B: Large omelet filled with onions, peppers, squash, spinach, cheese and Italian chicken sausage; whole wheat English muffin; OJ
L: Two whole wheat Ak-Mak crackers with chunky peanut butter; a clementine tangerine; water
D: Leftover lasagna from yesterday; lettuce/red pepper/cuke salad; 1/4 pear with a sliver of plum pudding and whipped cream (the last of the Thanksgiving leftovers!); red wine; water
Comments: Most supermarket crackers contain unhealthy trans fats (hydrogenated oils). I buy Ak-Maks at the health food store, or at Trader Joe's when I'm in Boston. My husband Lew always makes omelets on Sunday morning.

Monday December 1, 2003
B: Steel-cut oatmeal topped with blueberries, cooked apple, cinnamon, flax seed, pecans and soy milk; water
L: Two bowls of potato-leek chowder; two Ak-Mak crackers; water
S: One dark-chocolate non-pareil
D: Sweet-potato/onion/black bean hash; a clementine tangerine; water
Comments: Clementines are small sweet tangerines, mostly seedless. When they're available (winter only) we buy the 5-lb wooden box and snack on them endlessly.

Tuesday December 2, 2003
B: Blueberry-banana-soy milk smoothie; two pieces rye krisp with hummus and flax seed
L: Leftover sweet-potato/onion/bean hash; an apple; water
S: Handful of nuts and dried fruit; three dark chocolate non-pareils
D: Leftover potato-leek chowder; peppers, onions, spinach, feta melted in wholewheat pita; water
Comments: For my smoothie, I put a ripe banana, some frozen blueberries and soy milk in a tall container and stick a hand blender wand in to puree it all. This type of blender is also handy for creamy soups like this potato-leek chowder, where the only "cream" is pureed vegetables.

Wednesday December 3, 2003
B: Whole-grain toast with peanut butter and flax seed; a pear; water
L: Cup of potato-leek chowder (the end!); egg salad (made with a little mayo and some tzatziki) and grated carrot in wholewheat pita pocket; water
S: 4 miniature Cailler chocolates someone brought to work...
D: Chinese dumplings filled with ground turkey and spinach; bok choy; broccoli; water
Comments: A batch of soup lasts forever when Lew's away. Glad it's gone finally! I make home-made dumplings using won-ton wrappers. They're not whole grain, but they're otherwise healthy, so we enjoy them once every few months.

Thursday December 4, 2003
B: Steel-cut oatmeal with cooked pear, blueberries, flaxseed, pecans, soymilk; water
L: A clementine tangerine; 4 Ak-Mak crackers with cheese; another Clementine because the first one tasted so good; water
D: Salmon broiled with herbs; butternut squash; peas; bulgur; water
Comments: Bulgur is a form of whole grain wheat that cooks in just 15 minutes or so--quicker than white rice and a lot healthier and tastier.

Friday December 5, 2003
B: Whole-grain toast with almond butter and flax seed; a pear; water
L: Gardenburger in wholewheat pita pocket, with red peppers, onions, lettuce, tzatziki; 1/4 large apple; water; handful of nuts and dried fruit
D: Bean soup with spinach and Italian chicken sausage; lettuce/red pepper salad; wholewheat bread; water
S: One dark-chocolate non-pareil
Comments: You've probably been wondering about the chocolate non-pareils. I love dark chocolate, and it contains healthy anti-oxidants. I get top quality non-pareils (those little round wafers with the white sprinkles on them) at a local candy shop. Each piece weighs less than 1/5 of an ounce, so savoring one or two pieces three or four times a week is pretty moderate.

Saturday December 6, 2003
B: Steel-cut oatmeal with mango, blueberries, flaxseed, walnuts, soymilk; water
L: Pesto-Veggie Panini at local bakery (white bread, pesto, sprouts, red peppers, not sure what else); half a large oatmeal raisin cookie; water
D: Spicy shrimp with clementine salsa (clementines, jicama, onion, lime juice); bulgur; butternut squash, broccoli; white wine; water
Comments: Jicama (HEE ka ma) is a vegetable. It looks a bit like a small turnip, and tastes something between an apple and a potato. In other words, it's white, crunchy and mild.

Sunday December 7, 2003
B: Large omelet filled with onions, peppers, zucchini, spinach, cheese and Italian chicken sausage; whole-wheat toast with cherry preserves; OJ
L: Leftover shrimp, salsa, bulgur and butternut squash from last night
S: One dark-chocolate non-pareil; handful of nuts and dried fruit
D: Whole wheat pasta with onions, mushrooms, peppers, spinach, Italian chicken sausage, Classico Florentine sauce and a little grated parmesan; a piece of Swedish Apple Pie; red wine; water
Comments: Some brands of whole wheat pasta are gummy and chewy. I swear by Hodgson Mill, especially their whole wheat spiral pasta. Available at Hannaford's.

Monday December 8, 2003
B: Whole-grain toast with peanut butter and flax seed; a pear; water
L: Leftover bulgur with sauteed portobello mushrooms & onions and feta cheese; water
D: Homemade vegetarian chili; lettuce salad
S: two dark chocolate non-pareils
Comments: Flax seed is a good source of Omega-3 fatty acids--similar to the healthy fat in fish like salmon. I keep an extra little coffee grinder on my counter; I grind enough seeds to last a few days and throw a tablespoon or so in cereal, on hummus or peanut butter spreads, in baked goods, or in one-dish meals.

Tuesday December 9, 2003
B: Blueberry-banana-soy milk smoothie; two pieces rye krisp with hummus and flax seed; water
L: Leftover pasta from Sunday, with chicken breast, mushrooms, broccoli added; two clementines; water
S: Handful of dried fruit and nuts
D: Leftover bean soup; chicken-apricot salad; whole grain bread; Swedish Apple Pie; white wine; water
Comments: I love cooking but that doesn't mean I enjoy HAVING to cook every night. Long live leftovers. We don't usually have dessert this often, but I made Swedish Apple Pie again for a class that was canceled for snow. Somebody had to eat it.

Wednesday December 10, 2003
B: Wholegrain toast with peanut butter; fresh pear; water
L: Leftover chili; two pieces wholegrain bread; clementine; water
S: Handful of dried fruit and nuts
D: Leftover bean soup; chicken-apricot salad; whole grain bread; Swedish Apple Pie; white wine; water
Comments: On Tuesdays, Me & Ollie's Bakery in Portsmouth makes a bread they call "The Healthiest Bread." It's a great mix of whole grains and seeds, yet it's NOT heavy like a brick. Yum.

Thursday December 11, 2003
B: Whole grain toast with almond butter; fresh pineapple; water
L: Leftover chicken-apricot salad; water
D: Ratatouille crepes (whole wheat crepes filled with zucchini, onion, mushrooms, tomatoes, tomato sauce) with melted cheese on top; green salad; red wine; water
Comments: Branch out from peanut butter—look for almond butter or cashew butter in good groceries or health food stores. Your body thrives on variety.

Friday December 12, 2003
B: Steel-cut oatmeal topped with blueberries, cooked apple, cinnamon, flax seed, pecans and soy milk; water
L: Leftover chili; two pieces wholegrain toast with cheddar melted under broiler; fresh pineapple; water
S: Handful of dried fruit and nuts; two dark chocolate non-pareils
D: Salmon with mustard-soy glaze; ginger green beans; brown rice; white wine; water; clementine
Comments: Steel cut oatmeal hasn't been rolled flat like "normal" oatmeal. It has a wonderful nutty flavor and a firmer texture that many people love. It takes 15-20 minutes to cook, but it's worth it.

Saturday December 13, 2003
B: Blueberry-banana-soy milk smoothie; two pieces rye krisp with hummus and flax seed; water
L: [restaurant] Spinach-tortellini soup; half a smoked turkey-spinach-cheese-carrots wrap; water; half a large chocolate-chip oatmeal cookie
D: [restaurant] Garden salad; scallops scampi and tomatoes on white pasta; half a piece of carrot cake; red wine; water
Comments: Lunch at our favorite local bakery, then dinner (Christmas party for Lew's company) at another restaurant. Restaurant portions are usually enormous, so Lew & I generally share dessert.

Sunday December 14, 2003
B: Large omelet filled with onions, peppers, zucchini, spinach, cheese and Italian chicken sausage; whole-wheat toast with cherry preserves; grapefruit juice
L: [Still too full from that big omelet!]
S: Handful of dried fruit and nuts; two dark chocolate non-pareils
D: Wild-mushroom ravioli (true confessions: from a box) on a bed of sauteed onions, squash, red peppers and spinach; red wine; water
Comments: A Methuen, MA company called Joseph's makes to-die-for ravioli that's actually fairly healthy. The pasta is NOT whole grain, but the other ingredients are commendable. Usually we have the lobster or shrimp versions--this was the first time we'd tried the mushroom, which isn't as good.

Monday December 15, 2003
B: Two pieces whole grain toast with peanut butter and flaxseed; a clementine; water
L: 6 whole wheat crackers with cheddar; handful of dried fruit and nuts; 4 dried apricots; water (ongoing snacks while novacaine wore off from the dentist)
D: Whole wheat pita triangles with hummus and roasted red peppers; home-made beef stew (beef, potato, carrots, green beans, onion, tomatoes, onions, wine); pita toast with butter; red wine; water; fruit compote (fresh pineapple, clementine, grapefruit)
Comments: Cut red peppers in half, remove the seeds and ribs, then flatten them skin side up on a cookie sheet. Broil until the skins are utterly black, then plunge into ice water. The ice water makes it easy to rub off the black skins, leaving wonderful roasted red peppers. I drizzle a little flavored olive oil on them for a special treat. A great way to use up red peppers that are getting a little tired.

Tuesday December 16, 2003
B: Steel-cut oatmeal topped with blueberries, cooked apple, cinnamon, flax seed, pecans and soy milk; water
L: Roasted red peppers and hummus in a toasted whole wheat pita pocket; Large lettuce salad; water
D: One and a half pieces whole grain bread with butter; leftover beef stew; leftover fruit compote; red wine; water
Comments: While the oatmeal is cooking, I cut up an apple, stick it in my cereal bowl, and nuke it for 4 minutes with cinnamon and nutmeg. I sprinkle nuts, flax seed and frozen blueberries in the bowl, then dump the cooked oatmeal on top. The blueberries thaw immediately; they're healthier raw than cooked.

Wednesday December 17, 2003
B: Steel-cut oatmeal topped with blueberries, cooked apple, cinnamon, flax seed, walnuts and soy milk; water
L: Lettuce salad with roasted red peppers; cup of leftover beef stew; whole grain bread with butter; water
S: Handful of dried fruit and nuts; clementine
D: Thai chicken curry (chicken, green beans, summer squash, onions, red peppers, lite coconut milk, curry paste); brown rice; water; four home-made chocolate chip cookies.
Comments: A fitting end note. I use the traditional Tollhouse package recipe when I make chocolate chip cookies—except that I use ALL whole wheat flour. I probably make them just three times a year: for my sons' birthday and Christmas presents. And it's my duty as the cook to make sure they're okay!

LOG #2, Aug/Sept 2004
Sunday August 22
B: Large omelet filled with onions, tomatoes, spinach, and cheese; whole-wheat toast with berry preserves; large orange juice
L: Salad made with grano, beef, portobello mushrooms, carrots, snowpeas, onion, red peppers; 6 Triscuits; a fresh peach; water
D: Salmon with soy-orange glaze; pearled barley; 1 ear corn on the cob; asparagus; white wine; a fresh peach; 1 whole-grain fig newton; water
The lunch salad was what I call a clean-the-fridge salad, in which I combine any leftover grains with other leftovers, then add a few fresh chopped veggies.

Monday August 23
B: Steel-cut oatmeal topped with blueberries, peaches, flax seed, pecans, soymilk; water
L: Half an egg-salad sandwich on oatmeal-molasses bread, with onions, sprouts and grated carrots; small bowl of gazpacho; 1/2 large oatmeal chocolate-chip cookie; water
S: A few handfuls of trail mix
D: Three Triscuits with soft cheese; tiny bowl of leftover gazpacho; enormous spinach salad with potatoes and feta; cantaloupe; small glass wine; water; two dark-chocolate non-pareils
Comments: Lunch was at our favorite bakery-restaurant. We split restaurant portions, because they're usually so large.

Tuesday August 24
B: Blueberry-banana-soy milk smoothie; two pieces rye krisp with hummus and flax seed; water
S: Small sliver of apple cake made with white flour
L: Salad made with barley, red pepper, grated carrot, raisins, celery; fresh tomato with basil and olive oil; water
D: Whole wheat pasta with onions, mushrooms, peppers, spinach, Italian chicken sausage, Classico Florentine sauce and a little grated parmesan; red wine; water
S: Lots of popcorn, some with butter and some with olive oil
Comments: I worked in my Boston office, where co-workers often bring goodies. I took a taste, but kept the portion small. In the evening friends came for a club meeting and the olive-oil popcorn (made for a vegan guest) turned out tasty & healthy. Try it!

Wednesday August 25
B: Whole-grain toast with peanut butter; large bowl of cantaloupe; water
S: Trail mix
L: Leftover whole-wheat pasta from last night; water
D: Thai brown rice, with shrimp, carrots, peppers, tofu, basil, brocolli; 2 chocolate nonpareils
Comments: The Thai brown rice had a great sauce made of Nam Pla (Thai fish sauce), peanut butter, and lime juice.

Thursday August 26
B: Steel-cut oatmeal topped with blueberries, apple, flax seed, walnuts, soymilk; water
L: Hummus and red-pepper sandwich on whole-grain bread; baked corn chips; lettuce and tomato salad; cantaloupe
D: Leftover pasta from Tuesday night (why was there so much of this?); lettuce salad; Swedish apple pie; red wine; water
Comments: I'm relieved to see the end of the pasta...

Friday August 27
B: Whole-grain toast with peanut butter and flaxseed; cantaloupe and strawberries; water
L: Sweet-potato hash; lettuce salad; a fresh peach; water
D: Flatbread pizza with roasted veggies and sausage; red wine; kiddie-size ice cream cone (Heath Bar crunch, my favorite)
Comments: Sweet-potato hash is made of diced sweet-potatoes, onions, and black beans with cumin. Dinner was at a new flatbread pizza restaurant; we savored our ice cream cones afterwards as we wandered around Portsmouth with all the tourists.

Saturday August 28
B: Kashi Good Friends cold cereal with soy milk and a fresh peach
L: Leftover sweet-potato hash from yesterday; lettuce-tomato salad; water
D: Chicken breast; 2 ears corn on the cob; green beans; 2 oat-bran blueberry muffins; white wine
S: Mixed nuts
Comments: Good Friends is a great cold cereal, all whole grain with 12 grams of fiber and 5 grams of protein in a single cup serving.

Sunday August 29
B: Large omelet filled with onions, peppers, chicken sausage, zucchini, spinach, and cheese; whole-wheat toast with berry preserves; orange juice
S: 1/3 blueberry muffin; 1/3 large oatmeal raisin cookie; 4 chocolate nonpareils
D: Leftover fest: chicken, sweet-potato hash, green beans, Swedish apple pie; a green salad with tomato; water
Comments: Like most Sundays, this was a two-meal day

Monday August 30
B: Steel-cut oatmeal topped with blueberries, peach, flax seed, walnuts, soymilk; water
L: Two pieces whole-grain toast, one with hummus, one with peanut butter; 1/2 large tomato with basil and olive oil; strawberries; water
D: 1 ear corn on the cob; 2 oat-bran blueberry muffins; haddock; spinach sauteed with garlic and olive oil; white wine; water
Comments: The haddock was simply broiled with a thin coating of Greek Spices and olive oil.

Tuesday August 31
B: Blueberry-banana-soy milk smoothie; two pieces rye krisp with hummus and flax seed; water
L: Peanut-butter-and-jelly sandwich on whole-grain bread; peaches and strawberries; water
D: Whole-wheat pasta with brocolli and mushrooms; cantaloupe; white wine; water
Comments: Even the best cooks get a yen for a PBD once in a while.

Wednesday September 1
B: Kashi Good Friends cereal with soymilk and strawberries
L: Gardenburger on whole-grain bread with hummus, lettuce and tomato; carrot sticks; baked corn chips; water
S: 2 chocolate nonpareils
D: Beans 'n Greens; whole-grain bread and butter; white wine; water
Comments: Beans 'n Greens is a favorite new dish. I cook a chopped onion in olive oil with a little garlic and a few bits of Italian chicken sausage, then remove from the pan. I wilt Swiss chard or beet greens or spinach in a little chicken broth, then add back the onions, garlic and sausage, plus a drained can of white beans; warm through to marry the flavors. I never used to eat beans OR greens! I'm surprised to like them now.

Thursday September 2
B: Whole-grain bread with peanut butter and flax; Fuji apple; water
L: Leftover Beans 'n Greens mixed with fresh tomato, olive oil, basil; whole-grain toast; water
D: Felafel patties with sauteed peppers, onions, zucchini; whole-wheat pita toast; spinach salad wtih cranberries, pecans, feta cheese; water
Comments: Felafel is made largely with chickpeas and spices. You can buy it as a dry mix; just add water then form into patties.

Friday September 3
B: Kashi Good Friends cereal with soymilk and banana
L: Black bean-bulgur-corn-tomato salad; 5 Triscuits; water
D: Chicken stuffed with pesto; bulgur; butternut squash; white wine; water
Comments: I made the pesto with fresh basil, pine nuts, feta cheese and olive oil, then stuffed it in a pocket cut into each chicken breast.

Saturday September 4
B: Steel-cut oatmeal topped with blueberries, peach, flax seed, walnuts, soymilk; water
L: Triscuits with cheese; large bowl of fresh tomatoes with basil and olive oil; water
D: A clambake wedding. Raw veggies; nuts; two glasses Sangria; lobster; 1 ear corn on the cob; cup of clam chowder; 1 large oatmeal chocolate chip cookie; water.
Comments: I skipped the transfat-loaded crackers before dinner in favor of nuts and crudités; there really was wedding cake but we had to leave early.

Sunday September 5
B: The usual Sunday 2-egg omelet filled with onions, peppers, zucchini, spinach, and cheese; whole-wheat toast with berry preserves; fresh orange juice
D: Lobster; 2 oat-bran blueberry muffins; green salad with lots of interesting chopped veggies in it; watermelon; 2 small whole-grain cookies; white wine; water
Comments. No, I don't usually have lobster two days in a row – usually I don't have it twice a year! We promised lobster to my brother-in-law visiting from California, before we knew the wedding menu. Life is tough.

Monday September 6, Labor Day
B: Steel-cut oatmeal topped with blueberries, apple, flax seed, walnuts, soymilk; whole wheat toast with jam; water
L: Leftover chicken with pesto; butternut squash; red pepper strips; bulgur; watermelon; water
S: 4 gummy-fish candies
D: 3 ears corn on the cob; Beans 'n Greens; granola chunks; white wine; water
Comments: The gummy-fish are a family tradition at the general store near my parents' summer cottage and the granola chunks are a wonderful grains-honey-almonds treat from Me & Ollie's bakery here in Portsmouth.

Tuesday September 7
B: Whole-grain bread with peanut butter and flaxseed
L: Gardenburger on whole-grain bread with hummus, lettuce and onion; fresh tomatoes with basil and olive oil; baked corn chips; water
D: Beef kabobs with lots of roasted veggies (mushrooms, onions, peppers); grano; lettuce-tomato-carrot salad; 2 glasses white wine; apple-blueberry crisp with maple yogurt topping
Comments: Grano is a kind of lightly-pearled wheatberries that take about a half hour to cook. Chewier and nuttier than bulgur. The fruit crisp is a mess o' fruit without any sugar mixed in, topped with a mixture of brown sugar, oats, spices and canola oil then baked. Plain yogurt mixed with maple syrup makes a great topping.

Wednesday September 8
B: Steel-cut oatmeal topped with apples, flax seed, walnuts, soymilk; water
L: Leftover grano and roast veggies, mixed with raisins, olive oil and vinegar to make a salad; cantaloupe and strawberries
D: Tuscan salad made with white beans, tuna, tomato and onion, served on lettuce; 2 pieces whole-grain bread with butter; white wine; water
S: 2 chocolate nonpareils

Thursday September 9
B: Whole-grain toast with peanut butter and flax; strawberries
L: Leftover Tuscan bean salad on lettuce; Triscuits and cheese
D: Home-made pizzas on whole-wheat pita; green salad with spinach and tomato; red wine; water
Comments: EASY healthy pizza. Take a round of whole-wheat pita, top with spaghetti sauce, mozzarella cheese and your favorite chopped veggies, and bake for about 15 minutes at 375 degrees. Triscuits used to contain unhealthy trans fats, but are now a very good cracker choice.

Friday September 10
B: Kashi Good Friends cold cereal with soy milk and banana
S: Granola chunks
L: Hummus and red pepper sandwich on whole-grain bread; baked corn chips; watermelon; water
D: Coq au vin; bulgur; peas; carrots; red wine; water
S: 1/2 a serving of Tiramisu; glass of skim milk
Comments: I make my coq au vin by sauteeing mushrooms, onions and skinless chicken thighs in olive oil, then cooking for two hours in broth and red wine. Lew and I shared the Tiramisu at our favorite café during an after-dinner walk.

Saturday September 11
B: Whole-grain toast with peanut butter; 1/2 pear; watermelon; water
L: Bean-bulgur-corn-tomato salad; Triscuits with cheddar; watermelon; water
S: Blueberry biscotto; cup of tea with lemon
D: Leftover coq au vin; fresh beets; whole-wheat noodles; 4 chocolate nonpareils; red wine; water
Comments: The biscotti were at a bakery on a Saturday outing. We generally don't keep treats around the house; we save them for "hot dates." The exception, of course, is our beloved dark chocolate. Each nonpareil weighs about 1/5 of an ounce, so our daily fix of a few pieces doesn't add up to much over the course of a week.