Good Morning Health Warriors!
We have gone through an entire week of our detoxing and self-love challenge already, pat yourself on the shoulder and be proud.
As promised, a new menu with some additional juices and smoothies, as well as delicious recipes. You will notice that there is no poultry in this weeks menu, (with the exception of eggs at breakfast) and we are going pescatarian (fish based) along with vegetarian/vegan choices. Meals are delicious with some serious flavours and new ingredient's to try out. I am excited about the Jack fruit recipe, I have been doing quite a bit of research on this vegan meat/soy alternative and am psyched to test it out. We will be exploring this new wonder meat replacement together. Purchase Jack fruit at your local Asian market, ours has them fresh but I believe you can use frozen as well.
I added these 4 juices and I would like you to incorporate any from Day 1 that you enjoyed or may have found on another site that you want to try. Breakfast & snacks repeat for week 2, it's not complicated, they are balanced and makes life easier. I included all from week 1 for breakfast foods except the smoothie recipes, I did add the link back to day 1 for those.
You will have to do some leg work by going back so you can get to the juice & smoothie recipes once more. I prefer to cut & paste them on a word document, print it, and keep them in a special smoothies/juice binder. I refer to it often and add anything fun I come across for other recipes on Pinterest or other blogs. Do what works for you.
Breakfast is usually between 6am & 8am depending on my schedule and days for working out. Workout mornings are always earlier.
Always take a probiotic 15 minutes before eating. You want a very high dose of probiotics, you can take them in capsule form or as I prefer in liquid form. I use a probiotic called Bio-k, it's wonderful!
All breakfast items do not have the addition of any fats, that means no butter or margarine or oils, of ANY kind. Nut and seed butters are acceptable as long as they are unsweetened and all natural, organic is best, and roasted is fine.
BREAKFAST CHOICES: (Choose what you feel to eat on a given day or follow the list in chronological order if you prefer, just DO NOT skip breakfast!)
Probiotic 15 minutes before every breakfast!
Day 1) 15 Minutes before eating, 1 cup boiled water with a slice of fresh lemon & a thin slice of fresh ginger.
-2 Whole grain, gluten-free toast with 2 Tbsp(max) of nut or seed butter of choice
-1 Red or Pink Grapefruit
-Freshly made juice of choice
-Decaff, green tea or herbal tea
-Fat flush water 1 hour after eating & continue drinking Spring or filtered water throughout the day.
Probiotic 15 minutes before every breakfast!
Day 2) 15 Minutes before eating, 1 cup boiled water with a slice of fresh lemon & a thin slice of fresh ginger.
(Day 2 requires more calories as you are training and walking this day)
-Smoothie with no banana in recipe
-Freshly made juice of choice
-1 Hard or soft boiled egg
-1 Whole grain, gluten-free toast
-1/2 Banana with 1/2 Cup lactose-free, probiotic, unsweetened plain yogurt
-Fat flush water 1 hour after eating & continue drinking Spring or filtered water throughout the day.
Probiotic 15 minutes before every breakfast!
Day 3) 15 Minutes before eating 1 cup boiled water with a slice of fresh lime & a thin slice of fresh ginger.
-Freshly made juice of choice
-1/2-1 Cup sugar-free, plain, gluten-free oats cooked and served with berries (recipe link below), 1/2 tsp ground flax, 1/2 tsp ground cinnamon, & 1/2 Cup unsweetened almond milk
-1 Apple
-Fat flush water 1 hour after eating & continue drinking Spring or filtered water throughout the day.
Probiotic 15 minutes before every breakfast!
Day 4) 15 Minutes before eating 1 cup boiled water with a slice of fresh lime & a thin slice of fresh ginger.
(Day 4 requires more calories as you are training and walking this day)
-Green Smoothie
-3 Coconut flour paleo pancakes w/sliced banana & a light drizzle of maple syrup (recipe link below)
-Decaff. green tea
-Freshly made juice of choice
-Fat flush water 1 hour after eating & continue drinking Spring or filtered water throughout the day.
Probiotic 15 minutes before every breakfast!
Day 5) 15 Minutes before eating 1 cup boiled water with a slice of fresh lime & a thin slice of fresh ginger.
-Freshly made juice of choice
-11/2 Cup fruit salad made up of 4 of your favourite fruits-do not add sweetener of any kind
-Serve with 2 Tbsp of cashew Kream (recipe link below)
-Fat flush water 1 hour after eating & continue drinking Spring or filtered water throughout the day.
Probiotic 15 minutes before every breakfast!
Day 6) 15 Minutes before eating, 1 cup boiled water with a slice of fresh lemon & a thin slice of fresh ginger.
-Freshly made juice of choice
-Decaff. green tea
-Millet with oranges (Wholefoods Market recipe follows below)
-Handful almonds
-Fat flush water 1 hour after eating & continue drinking Spring or filtered water throughout the day.
Probiotic 15 minutes before every breakfast!
Day 7) 15 Minutes before eating, 1 cup boiled water with a slice of fresh lemon & a thin slice of fresh ginger.
(Day 7 requires more calories as you are training and walking this day)
-Smoothie
-Freshly made juice of choice
-2 Poached eggs
-2 Whole grain, gluten-free toast.
-Fat flush water 1 hour after eating & continue drinking Spring or filtered water throughout the day
If you do not know how to poach an egg, Youtube has videos galore. Here is a link to a Jamie Oliver one that shows you how to poach an egg 3 ways:
https://www.youtube.com/watch?v=pAWduxoCgVk
Probiotic 15 minutes before every breakfast!
Day 8) 15 Minutes before eating 1 cup boiled water with a slice of fresh lime & a thin slice of fresh ginger.
-Freshly made juice of choice
-Raw vegan cereal with 1 fresh cut mango or 1 banana, serve with unsweetened almond milk (Recipe links follow below)
-Half of an avocado with herb seasoned salt such as Herbamare or pink sea salt (1/4 tsp max)
-Fat flush water 1 hour after eating & continue drinking Spring or filtered water throughout the day
http://thekinkycoconut.blogspot.ca/2013/06/clean-eating-brekkie-porridge.html
http://thekinkycoconut.blogspot.ca/2015/03/paleo-sunday-morning-pancakes.html
http://thekinkycoconut.blogspot.ca/2013/03/gluten-free-raw-vegan-cashew-kream.html
http://thekinkycoconut.blogspot.ca/2015/03/buckwheat-krispies-recipe.html (cereal)
http://thekinkycoconut.blogspot.ca/2015/03/maple-blueberry-muffin-raw-cereal.html (2nd cereal option)
Millet Breakfast Cereal with Mandarin Oranges and Dates
Ingredients:
- 2/3 cup uncooked millet
- 2 cups water
- 1 1/2 cup cups orange juice
- 4 large dates, pitted and chopped
- 1 cinnamon stick
- 1/2 teaspoon green cardamom pods
- Pinch of salt
- 1 cup canned Mandarin oranges (canned in water), drained
Method:
Toast millet in a large skillet over medium heat, stirring constantly, until fragrant and just golden brown, 3 to 4 minutes. Transfer to a large bowl, cover with cold water and rub millet grains with your hands for about 5 seconds. Transfer to a strainer, rinse for 1 minute then drain millet well.
Put drained millet into a small pot. Add water, orange juice, dates, cinnamon, cardamom and salt and bring to boil over medium high heat. Reduce heat to medium low, cover and simmer, stirring occasionally, until liquid is absorbed and millet is tender, about 40 minutes. Remove and discard cinnamon and cardamom then stir in mandarin oranges, spoon into bowls and serve.
Nutritional Info:
Per Serving: 210 calories (25 from fat), 2.5g total fat, 1g saturated fat, 5mg cholesterol, 40mg sodium, 43g carbohydrates, (5 g dietary fiber, 18g sugar), 5g protein.
http://www.wholefoodsmarket.com/recipe/millet-breakfast-cereal-mandarin-oranges-and-dates
Here's an awesome chart from Buzzfeed for egg cooking times:
This snack list is perfect, it's exactly what I go for and am passing it along to you. It is brought to us from the lovely Dana McDonald. The only thing I change is the Ezekiel bread which contains gluten, I swap it for raw crackers or gluten-free whole grain bread. As always no starchy carbs after 2:30pm.
https://rebeldietitian.us/eat-clean-snacks/
*Just
make sure your nut or seed butters are ALWAYS natural and sugar-free!
Honey needs to be organic, raw, and unpasteurized as well.
I am including links to some amazing protein and fat bomb recipes, I make 2 types per week & keep them in my freezer. These are my quick energy boosting craving squashers. You should add them to your prepared snacks. As for the gluten-free, sweet & savoury crackers, I will link those too but they were in the prep posts. They are Rawfood vegan and require dehydrating, that's why I have them already made in the advance cleanse prep but you can do them any time; just know they take about 24 hours to dehydrate in an Excalibur.
DO NOT FORGET TO ALWAYS TAKE YOUR DIGESTIVE ENZYMES 15 MINUTES BEFORE EVERY MEAL!
DO NOT FORGET TO ALWAYS TAKE YOUR DIGESTIVE ENZYMES 15 MINUTES BEFORE EVERY MEAL!
You may have fruits as dessert.
This is the link to the creamy avocado pasta recipe:
http://www.runningtothekitchen.com/zucchini-pasta-with-avocado-cream-sauce/
This is the link to the gremolata recipe: (Steam string beans until just fork tender)
http://www.thekitchn.com/how-to-make-gremolata-cooking-lessons-from-the-kitchn-193008
This is the link to the recipe for the black bean soup:
The link to the shrimp & asparagus stir-fry recipe: (Use gluten-free soy sauce & replace the sugar with maple syrup or honey)
The link to the Chana & spinach aloo curry:(do not add the Parmesan cheese to it!) I like to steam or boil some plain sugar-snap pea's until they are fork tender and serve them as a side in place of rice. I do not eat rice with potatoes, one starch is more than enough. Above is the picture of my dish and below is the link to the site I found for an authentic recipe, with the pic of how that one looks.
The link to the tuna salad with dressing: Put 1 head romaine chopped in a bowl, with 1 grated carrot, 1 chopped cucumber, 1 chopped tomato and a can of flaked white tuna in water(drained). Add the dressing and mix, if you are taking it to work for lunch the next day, make the salad doubled, and only add tuna and dressing the next day, to your second portion; just before eating.
Recipe link for spicy chipotle jack fruit tacos: (Use gluten-free small tortillas)
For the spice slathered salmon or trout, I use the same spice slather as for my chicken, it's just as good. I score the fish and rub the slather on the fish, then I refrigerate it for 15-30 minutes before cooking the fish at 375 degrees F for 15-20 minutes (depending on the thickness of the fish filet. I am putting the slather link here, just ignore the chicken and use the recommended fish instead:
This is an idea for the sweet potatoes:
I am posting this new recipe for an amaze bombs avo salad that we were crackers about! I believe it will be one you will be happy to add to your roster of healthy recipes, the avocado also helps make it filling and gives you healthy fats.
AVOCADO & CAPER SCALLION SALAD
Ingredients:
1 1/2 Ripe avocado, sliced
2 Tbsp Scallion (green spring onion) thinly sliced greens
1 Tbsp Capers in brine, chopped
1/2-1 Head romaine lettuce chopped
3 Tbsp Extra virgin olive oil
1/2 tsp Caper brine liquid
1 Tbsp Lemon juice
1/2 tsp Fresh cracked pepper
1 Tbsp Black Gomasio (link is below)
Method:
-Place lettuce in bowl, gently add avocado.
-Add all other ingredients to a small bowl, stir then add to salad and gently toss.
-Serve immediately
Gomasio recipe can be found at this link from a previous prep post:
I ate this salad twice and with some yum-scrum hummus on a piece of toast. It was a great combo!
I made these pumpkin spice crackers which I cannot get enough of as a snack. I eat them with really cold almond milk, I know pumpkin season is technically over but we have just had a snow fall and temperature drops last night and we are in April! I say that pumpkin spice still has a place at my table. Here is the link for that, I posted it earlier this past week:
Remember to follow the rules for cheat day!
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