Week 1- Recipes for PlantBased/Detox Challenge



Day 5, Week 1, Friday PlantBased Challenge

Breakfast was NO cook Porridge

½ cup rolled oats

½ cup quinoa flakes

½ cup pepitas

½ cup flaxseed or chia

½ cup walnuts

1 apple, I had none this morning SO I used kiwifruit, equally as good!

flaxseed oil

cinnamon

coconut or almond milk

Celtic or Himalayan salt

Place oats, flakes and seeds into a food processor and blitz just to break them up. Place into bowls and cover with milk, soak for 15-30mins. Then add grated apple, flaxseed oil, cinnamon and a pinch of salt, top with extra milk if required.

Lunch was a Spicy Lentil burger

1 and ½ cups of brown lentils

2 tsp of Egg like powder

1 onion chopped finely

1 clove of garlic

½ tsp minced ginger

1 tsp coriander

1 tsp cumin

1 pinch of chilli powder

lemon juice

Olive oil

1 Tlbs tomato paste

black pepper and salt

2 slices of spelt bread, crumbed

spelt flour

Defrost lentils from freezer stock, drain liquid and mash. Mix egg substitute in a small amount of water to make paste, then combine all ingredients in a bowl, mix until evenly distributed throughout. Leave mixture in fridge for an hour to set. Shape the mixture into patties and coat with spelt flout. Cook in a pan until golden brown.

Dinner was Quinoa Salad

Bring 1 cup tricolour quinoa to the boil

Pan Fry sweet potato and capsicum

Then mix the above through as many greens as possible

Simple, delicious and nutritious


Day 4, Week 1, Thursday PlantBased Challenge

A glass of water on rising, with some fresh ginger sliced

Breakfast was a slice of Essene Bread, with our homemade NutButter and MungBean sprouts as many as you can fit on.

Lunch was Roast Veggie Salad, taken into work in my trusty lunchbox

1 handful of baby spinach

1 handful of wild rocket

sprouts

Left over baked Veggies of sweet potato

Red capsicum

Carrots

Pumpkin

And potato

Dinner was Tofu, Veggie Stir-fry!! On Brown Rice

½ bunch of silverbeet

1 carrot

½ red capsicum

1 Yellow zucchini

1 small onion

1 bulb garlic

slices of fresh ginger

Coconut oil

hard tofu or tempeh

Herbs and spices to taste, I used

½ tsp turmeric

Black pepper

Coconut aminos

Fry the onion, garlic and ginger in coconut oil. Add the carrot, capsicum and yellow zucchini, cook and then add tofu and then the silverbeet and fresh herbs and spices of choice. Toss through until cooked but still crunchy and then serve on a bed of brown rice.


Day 3, Week 1, Wednesday PlantBased/Detox Plan

A glass of water with lemon

Breakfast was Chia Pudding

Combine 3 Tlbs of Chia Seeds

1 cup Coconut milk or Almond Milk

½ tsp vanilla powder

½ tsp cinnamon

half a handful of Frozen mixed berries

Stir and Leave over-night in a cup, covered in the fridge

In the Morning, add any toppings you like, i.e. nuts/seeds/grated apple/coconut

Lunch was a Lentil, Sprouts and Walnut salad

Big handful of baby spinach

Big handful of another greens

Big handful of walnuts

1 cup brown lentils

handful of 2 different types of sprouts

Homemade pesto

Toss it all together, drizzled in lemon and olive oil and add a big dollop of Pesto J

Dinner was Falafel Roast Veggies

3 carrots, skins on, cut nice and chunky

¼ pumpkin, cut into big cubes

3 Dutch cream potatoes, cut big cubes

3 small sweet potatoes, cut same as potatoes

1 red capsicum halved

6 pre made falafels

Coconut oil

Turmeric powder

Turn oven on, warm a baking try with coconut oil in it, place all veggies in the tray, sprinkle with turmeric and some Himalayan salt and then when almost cooked place the falafels in the tray to warm up and serve.

Enough left over for my lunch tomorrow as I work a big day!!!


Day 2, Week 1, Tuesday PlantBased/Detox

A glass of water with lemon or a herbal tea

Breakfast is a Protein, Berry, Beetroot Smoothie

1 scoop PlantBased protein powder

1 tsp Maca

1 Tlbs Mesquite

½ Avocado

1 handful frozen Mixed Berries

½ raw Beetroot

Coconut Water

Blend all together, pour and drink!!

Mid-Morning Snack, Celery sticks with hummus

Lunch was a slice of Essene Bread (sprouted bread), topped with Pesto, Avocado, Hummus mixed salad leaves and sprouts of all kinds piled on top and Himalayan salt to taste … This Lunch is a fully living food, sprouting is a concentration of nutrition, fresh, raw and delicious

Dinner was a yummy Minestrone with BlackBeans

1 cup cooked black beans

1 onion finely chopped

3 sticks of celery, thinly sliced

3 fresh tomatoes, sliced and diced

1 small tub of tomato paste

1 potato, sliced thinly

½ cup raw buckwheat

1 Litre of water

2 cubes of vegetable stock

Parsley, Coriander and Basil added at the end to taste. Combine all ingredients (except herbs) into a large pot or thermomix and cook until potato is soft, around 20mins. Can serve with some yummy toasted spelt bread. Makes a bit so can be frozen for a quick dinner.

Day 1, Week 1, Monday PlantBased/Detox Plan


A glass of water on rising with lemon and mint

Breakfast is 1 thick Slice of Essene Spelt Bread toasted, topped with Avocado and Himalayan Salt, and an Apple latte

½ cup walnuts

½ cup coconut shreds

6 brazil nuts

Blend to crumbs, set aside. 2 juicy apples blended. Add the above back in and coconut water for more liquid!!! SO Good

Lunch is Lentil, Eggplant and Pumpkin Salad

1 handful of baby spinach

1 handful of another green of choice

1 cup bean sprouts

½ cup cooked lentils

½ cup pumpkin, cubed small and thin

½ cup eggplant, cubed small

1 clove of garlic

1 small onion

1 Tlbs coconut oil

lemon juice and salt to taste

Cook the pumpkin, onion, eggplant and garlic in coconut oil, until tender (always make extra for another salad add) , then toss all ingredients in a bowl.

Dinner is Tomato Broccoli Pasta

½ head of broccoli

1 red capsicum

1 tin of tomato’s

1 onion

1 tsp Turmeric powder

Salt and Pepper to taste

Coconut oil

spelt pasta

hummus

Basil pesto

Cook pasta as advised. Sauté onion in coconut oil, then add broccoli, then capsicum, then tinned tomato’s, simmer until tender but still crunchy. Drain pasta place in bowl, top with tomato sauce mix, add a scoop of your ready-made pesto and hummus.

Today I also cooked up the soaked chickpeas, black beans and lentils and froze them ready for my meals .. I also snacked on Celery sticks and our yummy homemade nut butter … see below!!

Heavenly Hummos

2 Cups cooked chickpeas

¼ Cup lemon juice

¼ Cup olive oil

2 Tlbs unhulled tahini

½ tsp of paprika

½ tsp turmeric

1 tsp celtic/Himalayan salt

2 cloves garlic, peeled

½ cup water

Place all ingredients into blender until smooth, can be frozen in portions.

Basil Pesto

2 bunches of basil

4 cloves garlic

½ cup olive oil

¼ tsp salt

1 cup pine nuts or cashews

2 Tlbs lemon juice

Place all ingredients in blender until smooth, add water if thick and can be frozen.

Nut Butter

1 cup raw, unsalted cashews

1 cup raw, unsalted almonds

1 cup Brazil

1 cup walnuts

1 Tlbs Flaxseed oil

2 Tlbs Olive oil

1 tsp Himalayan Salt

1 tsp cinnamon

Place all ingredients into food processor, store in jar and lid for weeks.

Cook chickpeas, lentils and another legume of choice by soaking for 8-10hours and cooking till ready, if you have pressure cooker much quicker.

Soak your sprouts over night in water and then rinse them with water 3 times a day

Soak your legumes in water for 10hours with a splash of apple cider vinegar and then rinse and cook and freeze for when needed.

#plantbaseddiet #plantfood #wholefood #nutrition #nutritionist #plantbaseddiet #health

207 views