HOUSE OF TOV

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HOUSE OF TOV

THE ADAMIC DIET - 21 DAY EXPERIENCE

DAYS 1-3 | ONE GROCERYB PLAN. 2 PEOPLE. 3 DAYS

Your 21-day journey is organized into seven meal plans, with each plan covering three consecutive days. For Days 1–3, you'll enjoy the same breakfast, lunch, and dinner menu each day. On Day 4, you'll begin a new three-day meal plan with a different menu. This approach helps you shop more intentionally, manage your grocery budget, save preparation time, and reduce food waste. Each recipe serves two people, with quantities that can be adjusted to suit your household and appetite.

Breakfast Recipe 1: Seasoned Tofu Scramble, Sautéed Spinach, Plantain & Chia Pudding

Servings: 2 people

Meal: Breakfast

Suggested time: 7:00–8:00 AM

Preparation: Chia pudding is prepared the night before.

Seasoned Tofu Scramble

Ingredients

– ½ standard block of firm tofu (approximately 170–225 g)

– ¼ cup finely chopped bell peppers (red, green, or yellow)

– 2 cloves garlic, finely chopped

– ½ teaspoon dried oregano

– ½ teaspoon thyme

– ¼ teaspoon black pepper

– 1 teaspoon coconut oil

– A small pinch of sea salt (optional)

Preparation

  1. Remove the tofu from its packaging and drain the excess water.
  2. Using a fork, mash the tofu into small pieces until it resembles scrambled eggs.
  3. Gently heat the coconut oil in a skillet over medium-low heat.
  4. Add the chopped bell peppers and garlic. Sauté until slightly softened and fragrant.
  5. Add the thyme, oregano, and black pepper, stirring gently to release their flavours.
  6. Add the mashed tofu and combine thoroughly with the sautéed vegetables and seasonings.
  7. Cook for approximately 5–7 minutes, stirring occasionally, until heated through and the flavours are evenly distributed.
  8. Taste and adjust the seasoning lightly, adding a small pinch of sea salt if desired.

Adamic Kitchen Note: Mashing the tofu before cooking allows the natural seasonings to be distributed throughout the dish. The objective is to create a flavourful breakfast without relying on processed seasoning blends or MSG.

  1. Gently Cooked Spinach

Ingredients

– 4 generous handfuls of fresh spinach

– 1 teaspoon coconut oil

– 1 cup water, with up to ¼ cup additional water if needed

– 1 clove garlic, finely chopped

– A pinch of thyme

– A pinch of oregano

– A pinch of black pepper

– Sea salt (optional)

Preparation

  1. Wash the spinach thoroughly and drain.
  2. Gently warm the coconut oil in a skillet.
  3. Add the garlic and natural seasonings, allowing them to become fragrant.
  4. Add the spinach and turn gently to coat with the seasonings.
  5. Pour in approximately 1 cup of water.
  6. Allow the spinach to simmer until the liquid has reduced and the leaves have softened.
  7. Check the texture. If additional cooking is preferred, add a little more water, up to ¼ cup.
  8. Remove from the heat when the spinach reaches your desired tenderness.

Adamic Kitchen Note: Keep the seasoning gentle. The intention is to appreciate the natural taste of the vegetables rather than overpowering them with excessive salt or seasoning.

  1. Coconut-Oil-Fried Plantain

Ingredients

– 1 medium plantain

– 1–2 teaspoons coconut oil

Preparation

  1. Peel the plantain and slice into rounds or diagonal pieces.
  2. Warm the coconut oil in a skillet over medium heat.
  3. Add the plantain slices in a single layer.
  4. Cook until lightly golden on each side and tender.
  5. Remove from the skillet and serve alongside the tofu scramble and spinach.

Adamic Kitchen Note: The ripeness of the plantain may be adjusted according to personal preference. A ripe plantain provides natural sweetness without the need for added sugar.

  1. Overnight Chia Pudding

Ingredients

– ¼ cup chia seeds

– 1 cup unsweetened almond milk

– 1 banana, sliced (optional)

– Chopped almonds or other preferred nuts

– Fresh fruit of choice

Preparation

  1. Combine the chia seeds and almond milk in a bowl or covered container.
  2. Stir thoroughly and allow to stand for approximately 5–10 minutes.
  3. Stir again to prevent the seeds from clumping.
  4. Cover and refrigerate overnight.
  5. The following morning, stir the pudding and divide between two serving bowls.
  6. Add banana slices, almonds, or other preferred fruits and nuts.

Adamic Kitchen Note: Chia pudding provides a convenient make-ahead addition to breakfast. It can be varied with different fruits and nuts while maintaining the same basic preparation.

  1. Fresh Mint Tea & Mint-Infused Water

Ingredients

– A handful of fresh mint leaves

– 3–4 cups water

Preparation

  1. Wash the mint leaves thoroughly.
  2. Bring the water to a boil, then remove from the heat.
  3. Add the mint leaves, cover, and allow to steep for approximately 5–10 minutes.
  4. Strain if desired.
  5. Serve a portion warm with breakfast.
  6. Allow the remaining tea to cool, refrigerate it, and enjoy it chilled throughout the day.

No added sugar is necessary.

Serving Your Adamic Breakfast

Arrange the seasoned tofu scramble, cooked spinach, and golden plantain on a plate.

Serve the chia pudding separately, topped with your preferred fruit or nuts, alongside a warm cup of fresh mint tea.

The Adamic Reflection

The Adamic Experience encourages us to become more intentional about our daily choices.

As we begin the morning with naturally prepared foods, we also have an opportunity to consider what we are feeding our minds.

What thoughts are we entertaining? What influences are shaping our attitudes? What habits are we choosing to strengthen?

What we consistently focus on is what we give room to grow.

This breakfast is an invitation to begin the day with nourishment, awareness, and purpose.



Lunch Recipe 2: Creamy Mashed Potatoes, Stewed Mushrooms, Spinach & Fresh Corn

Servings: 2 people

Meal: Lunch

Suggested time: Around 12:00 PM

Creamy Mashed Potatoes

Ingredients

– Potatoes equivalent to approximately 3 cricket balls in total (about 450–500 g, depending on potato size)

– ½ cup unsweetened almond milk

– Butter, to taste (quantity to be confirmed)

– A small pinch of sea salt (optional)

Preparation

  1. Peel and wash the potatoes.
  2. Cut into even pieces and place in a pot of water.
  3. Bring to a boil and cook until completely tender.
  4. Drain the potatoes and transfer them to a bowl.
  5. Add the almond milk gradually while mashing.
  6. Add the butter and continue mashing until the potatoes become soft, smooth, and creamy.
  7. Adjust the texture with a little additional almond milk if necessary.

Adamic Kitchen Note: The objective is a naturally creamy texture without relying on processed seasoning mixes. For a completely plant-based version, use a plant-based butter instead of dairy butter.

  1. Naturally Seasoned Stewed Mushrooms

Ingredients

– Fresh mushrooms, washed or cleaned (quantity to confirm)

– ¼ cup chopped onion (provisional)

– 2 cloves garlic, chopped (provisional)

– ¼ cup chopped bell peppers (provisional)

– Coconut oil, just enough to lightly coat the skillet

– Approximately 3 small pinches of black pepper

– Approximately 3 small pinches of sea salt, or to taste

– ½ cup water

Preparation

  1. Gently warm enough coconut oil to lightly coat the bottom of a skillet.
  2. Add the chopped onions, garlic, and bell peppers.
  3. Stir-fry briefly until the vegetables soften and release their natural aroma.
  4. Add the cleaned mushrooms and stir to combine with the seasonings.
  5. Sprinkle in the black pepper and sea salt, keeping the seasoning moderate.
  6. Continue stirring as the mushrooms begin to soften.
  7. Add approximately ½ cup water.
  8. Cover and allow the mushrooms to simmer gently until tender and the liquid has reduced to a light stew.
  9. Taste and adjust the seasoning if necessary.

Adamic Kitchen Note: This recipe relies on fresh vegetables, natural herbs, and simple seasonings rather than packaged seasoning blends.

  1. Gently Cooked Spinach

Ingredients

– 4 generous handfuls of fresh spinach

– Coconut oil, enough to lightly coat the skillet

– Garlic, thyme, oregano, and black pepper, lightly applied

– Approximately 1 cup water, with a little extra if needed

– Sea salt (optional)

Preparation

  1. Wash and drain the spinach thoroughly.
  2. Warm the coconut oil in a skillet and briefly sauté the garlic and natural seasonings.
  3. Add the spinach and turn gently.
  4. Pour in the water and allow the spinach to simmer until tender and the liquid has reduced.
  5. Add a small amount of additional water if more cooking time is needed.

This follows the same spinach preparation method introduced in Breakfast Recipe 1.

  1. Fresh Corn on the Cob

Ingredients

– Fresh natural corn on the cob (quantity to confirm)

– Water for boiling

Preparation

  1. Remove the husks and silk from the fresh corn.
  2. Wash the corn thoroughly.
  3. Place in a pot of water and bring to a boil.
  4. Cook until the kernels are tender, approximately 8–15 minutes depending on the corn.
  5. Drain and serve naturally, without additional processed seasoning.

Serving Your Adamic Lunch

Place a portion of creamy mashed potatoes on each plate, accompanied by the gently stewed mushrooms, cooked spinach, and fresh corn on the cob.

The Adamic Reflection

Intentional living begins with the choices we make repeatedly.

Preparing a meal with simple, recognizable ingredients encourages us to slow down, appreciate what the earth provides, and become more conscious of our daily routines.

The same attention we give to preparing our food can also be given to cultivating our thoughts.

What we repeatedly practise becomes part of what we cultivate.

House of Tov | Adamic 21-Day Experience

Healthy choices. Intentional living. Renewed thinking.

Mushrooms: Approximately half of a small supermarket pack containing 8–10 mushrooms. That’s roughly 4–5 mushrooms for two people, depending on their size.

Corn: One fresh corn on the cob, cut into four pieces, giving each person two pieces.

Creamy Mashed Potatoes — Final Ingredients

Servings: 2 people

– Approximately 450–500 g potatoes (equivalent to three cricket-ball-sized portions)

– ½ cup unsweetened almond milk

– 1 tablespoon plant-based butter

– A small pinch of sea salt (optional)

Preparation

  1. Peel, wash, and cut the potatoes into even pieces.
  2. Boil in water until soft and tender.
  3. Drain thoroughly.
  4. Add the almond milk gradually while mashing.
  5. Add 1 tablespoon of plant-based butter.
  6. Continue mashing until the potatoes become smooth, soft, and creamy.

Adamic Kitchen Note: Plant-based butter is recommended to maintain the plant-centered approach of the Adamic Experience. The aim is to enjoy simple, naturally prepared food while remaining thoughtful about the ingredients we choose.

Lunch Around 12:00 PM

Creamy mashed potatoes, stewed mushrooms, spinach and fresh corn on the cob.

Dinner 4:00–5:00 PM

Stewed mushrooms, spinach, boiled plantain and avocado, using prepared portions of the mushrooms and spinach.

Optional between-meal nourishment

An additional portion of overnight chia pudding, prepared in advance and refrigerated.

I would describe the chia pudding as optional between-meal nourishment, rather than a compulsory snack. That fits your philosophy of mindful eating while allowing participants to respond to their hunger.

Dinner Recipe 3: Creamy Mashed Potatoes, Stewed Mushrooms with Homemade Gravy, Spinach, Boiled Plantain & Avocado

 

Servings: 2 people

Meal: Dinner

Suggested time: 4:00–5:00 PM

Ingredients

Creamy Mashed Potatoes

– Approximately 450–500 g potatoes

– ½ cup unsweetened almond milk

– 1 tablespoon plant-based butter

– Sea salt (optional)

Stewed Mushrooms & Homemade Gravy

– Approximately 4–5 fresh mushrooms, or a prepared portion from lunch

– Chopped onions

– Fresh garlic

– Chopped bell peppers

– Oregano

– Thyme

– Black pepper

– Sea salt (optional)

– Coconut oil, enough to lightly coat the skillet

– Water for simmering

– ½ teaspoon cornstarch, or a little more as needed

– 1 teaspoon cool water for mixing the cornstarch

Cooked Spinach

– 4 generous handfuls of fresh spinach, or a prepared portion from earlier

– Garlic, thyme, oregano and black pepper

– Coconut oil

– Water as needed

Boiled Plantain

– 1 whole plantain, divided between two people

– Water for boiling

Fresh Avocado

– 6 medium slices of avocado (3 per person)

Preparation

  1. Prepare the Mashed Potatoes
  1. Peel, wash, and cut the potatoes into even pieces.
  2. Boil until soft and tender.
  3. Drain thoroughly.
  4. Gradually add the almond milk and plant-based butter.
  5. Mash until smooth and creamy.

If preparing extra mashed potatoes at lunchtime, reserve the dinner portions in the refrigerator and reheat thoroughly before serving.

  1. Prepare the Stewed Mushrooms and Homemade Gravy
  1. Warm enough coconut oil to lightly coat a skillet.
  2. Add the chopped onions, garlic, and bell peppers.
  3. Sauté gently until fragrant.
  4. Add the mushrooms, oregano, thyme, black pepper, and optional sea salt.
  5. Stir until the mushrooms begin to soften.
  6. Add approximately ½ cup water and allow the mushrooms to simmer.
  7. Continue cooking until the liquid has reduced to approximately ¼ cup.
  8. In a separate small bowl, combine ½ teaspoon cornstarch with 1 teaspoon cool water until smooth.
  9. Slowly stir the mixture into the simmering mushroom liquid.
  10. Cook for another 1–2 minutes, stirring gently until the gravy thickens.
  11. If a thicker consistency is desired, add a little more cornstarch mixed with cool water.

Adamic Kitchen Note: The intention is to create a rich, flavourful gravy using the natural seasonings already incorporated into the meal. A small amount of cornstarch helps achieve the desired consistency without relying on packaged gravy mixes.

  1. Prepare the Spinach

Follow the same spinach preparation method used in Breakfast Recipe 1.

For convenience, prepare an additional portion earlier in the day, refrigerate promptly, and reheat thoroughly for dinner.

  1. Prepare the Boiled Plantain
  1. Peel one whole plantain.
  2. Cut it into two equal halves.
  3. Slice each half into two pieces, making four portions.
  4. Place the pieces in a pot of water.
  5. Boil until tender, approximately 10–20 minutes depending on ripeness and size.
  6. Drain and serve two pieces per person.
  1. Prepare the Avocado
  1. Wash the avocado before cutting.
  2. Slice the flesh into six medium pieces.
  3. Serve three slices on each plate.

Serving Your Adamic Dinner

Arrange a portion of creamy mashed potatoes on each plate.

Add the stewed mushrooms and spoon the homemade gravy over the potatoes.

Serve alongside the gently cooked spinach, two pieces of boiled plantain, and three medium avocado slices.