28-Day Challenge - Lincoln

Welcome to 2016, an exciting new year—a year that will bring a stronger and healthier you! It all starts by planting the seeds of a spectacular, long-lasting healthy makeover—this is your 28-Day Challenge with Whole Foods Market Lincoln.

Check back each day for a new tip, recipe and more!

Day 1

The simplest way to make healthful cooking a breeze is to have the right items on hand. So what goes into a healthy pantry? We’re glad you asked.


Day 2

Shake it up! Blend soaked cashews or soft tofu, Engine 2  Plant-Strong almond milk with your favorite fresh or frozen fruits for a thick, deli-cious, creamy shake!  Add a handful or two of kale or spinach for an even bigger nutrient boost!


Day 3

FIRE UP your plant-strong life with some vitamin C action found in kale, broccoli, potatoes, strawberries, citrus, cauliflower, and pineapple! Oh, and don’t forget the Brussel sprouts!


Day 4

You can use any pan (non-stick or not) to cook without oil! Simply add a little bit of liquid (vegetable broth, water) and add in your vegetables, greens, tofu, tempeh or anything else you’d like to pan fry. For things like onions that naturally have a little water in them, you can throw them in the pan and let them caramelize without the use of liquid. Just make sure the pan is hot!


Day 5

Frozen fruit is a great thing to keep on hand. You can add frozen fruit while you are cooking your oatmeal, or you can thaw it over night to have in your morning cereal, or as a tasty treat.



Day 6

Pick a day during the week to do some batch cooking. This will help you stay on track during the Engine 2 challenge. I always have cooked potatoes, cooked grains and beans on hand, ready to go so meal making is easier.



Day 7

Make a salad bar in your refrigerator! Take several containers and fill them up with your favorite cut up vegetables, fruits and beans. Put the containers on a cookie sheet so it is easy to take out of the refrigerator. Keep a big bag of mixed greens in the refrigerator as well. Now you can have salad anytime!



Day 8

Most packaged products in our stores are well labeled to indicate whether or not they meet vegan requirements. However, it is always to good to check ingredient lists to ensure you know what you’re getting. Sometimes, foods you wouldn’t normally associate with animals contain their by-products.


Day 9

Meat substitutes: Tofu, made from soybeans, is a hearty and very malle-able food. Think of it as a blank slate, an excellent substitute for fish, chicken, cheese, cream, eggs, and mayonnaise. Tofu packed in water should be drained before using.



Day 10

Replace ordinary sugar with pure maple syrup, blackstrap molasses, fruit juice, mashed bananas, or applesauce.


Day 11

Try sliced bananas and fruit and no-oil-added nut butters on toast in place of butter. Use blended Silken Lite soft tofu in recipes in place of sour cream and milk.



Day 12

Make extra pancakes, freeze and reheat for a fast breakfast on a busy morning.


Day 13

Kale needs to be tamed! If you are eating kale raw, the best thing you can do is to massage it first. Simply, strip the stem from the kale leaf, and tear the kale up into smaller pieces. Next, it’s time to get messy! Put all of the kale in a big bowl and toss in some Engine 2 Hummus or a little avocado and lime. Then start massaging. Make sure the kale is completely covered with the Hummus or avocado/lime.


Day 14

Increase the bioavailability of zinc by soaking and sprouting grains, seeds, nuts and legumes, by leavening breads with yeast and sourdough and by fermenting foods.

 BEANS 101   |   VIDEO  |   EXERCISE

Day 15

Mix spices and herbs with fresh citrus juice, vinegar or wine for full flavor without salt, sugar or fat. Coat food thoroughly and refrigerate for an hour before cooking.



Day 16

Bulk up your whole grains repertoire with barley, bulgur, millet or quinoa. Check out our guide to cooking whole grains.


Day 17

EAT THE RAINBOW: A colorful plate of natural purples, blues, reds, oranges, yellows and greens will nourish your body with the positive effects of phytonutrients, such as flavonoids, carotenoids and chlorophyll. Choose brightly colored fruits and vegetables like mangos, carrots, apricots, citrus fruits, plums, blueberries, eggplant, grapes, watermelon, raspberries, beets, salad greens, green beans, winter squash, pumpkin and dark leafy greens.



Day 18

Eat healthy on a budget - Buy some. Make some. Create quick home-cooked meals with a little help from our value-priced frozen entrees, veggies or appetizers.


Day 19

Tiny adzuki beans add protein and fiber to a satisfying, all-in-one dish. Simple to prepare, bake the sweet potatoes while you prep and cook everything else. The result is a meal that’s full of flavor and packed with nutrients.



Day 20

FIRE UP your plant-strong life with some vitamin C action found in kale, broccoli, potatoes, strawberries, citrus, cauliflower, and pineapple! Oh, and don’t forget the Brussel sprouts!


Day 21

Slow roasting tofu makes it delightfully rich and gives it a firm but tender texture. Combine tofu, balsamic vinegar, Dijon mustard and herbs and bake. Serve hot or warm with your favorite dipping sauce, or cool and add to salads and sandwiches.



Day 22

Add apple and walnuts to a dressing for a creamy consistency without using the typical mayonnaise base.


Day 23

During deep sleep, our bodies restore themselves. Scientists believe during that time, our bodies regenerate and help the healing process such as repairing tissues and releasing hormones. Here are some simple strategies to help you get a good night's sleep.



Day 24

Bake the potatoes in advance and you can put together this satisfying meal of potatoes stuffed with hummus, black beans and veggies in a flash. Just reheat the split potatoes and fill them before serving.



Day 25

Mashed sweet potato easily binds these spiced veggie burgers made with a mixture of brown rice, sweet corn, black beans, red bell peppers and poblano peppers. Serve on a whole grain bun with your favorite condiments.



Day 26

This deliciously easy crisp is a cinch to put together. It makes a satisfying dessert, but with no added sugar or fat, it's also healthful enough to enjoy for breakfast.


Day 27

Cashews and almondmilk give this pasta dish creamy richness, without the addition of dairy products. If you'd like your pasta even spicier, toss the noodles and sauce with 1/4 teaspoon crushed red pepper flakes.



Day 28

It’s the last day of your 28 Day Challenge, and we think you deserve a treat! Made from healthy ingredients, enjoy these cookies for a special-occasion treat!!