10 Days with Lucy Bee - Day 2

Day 2

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Pea Kale

We hope you are enjoying the guide so far and are finding it easy to follow. 

 

Breakfast:

If you made the Quinoa and Borlotti Bean Burgers yesterday, have your leftover burgers with a poached egg on top and some fresh vegetables for a nutritious, savoury breakfast.

 

OR:

 

Try a simple yet so effective porridge.

This is one of those great meals that you can vary really easily simply by adding different toppings (such as seeds, nuts, half a banana or a handful of fruit), or by using different milks/nut milks.

 Chai pumpkin spiced porridge

Chai Pumpkin Spiced Porridge Oats:

Ingredients: Serves 1-2 / Prep time 5 mins / Cook time 5-7 mins

  • 100g gluten free oats
  • 300ml water
  • 200ml almond drink
  • ¼ tsp. Lucy Bee Chai Mix
  • 2 tbsp. pumpkin puree
  • Lucy Bee Coconut Sugar to sweeten, optional
  • Toppings as required

Method:

  1.  In a saucepan, add the oats and water and bring to a gentle boil, stirring so that it doesn’t stick.
  2. Reduce the heat to a simmer and add the almond drink, Lucy Bee Chai Mix, pumpkin puree and Lucy Bee Coconut Sugar or maple syrup, if using. Stir to combine and cook until the porridge has thickened to your desired consistency, stirring occasionally.
  3. Serve with your favourite topping.

 

Lunch: 

For a lighter lunch option, our Pea, Mint and Kale Soup is perfect to see you through to dinner time and the smell of it alone makes you feel energised and you know that it’s packed with goodness.

 Pea, mint, kale soup with turmeric

Pea, Mint and Kale Soup with Turmeric:

Ingredients: Serves 4-6 / Prep time 5 mins / Cook time 15 mins

  • 1 tsp. Lucy Bee Coconut Oil
  • 2-3 garlic cloves, finely chopped
  • 1kg frozen peas
  • 1 litre vegetable stock
  • 30g fresh mint
  • 30g kale
  • 2 tsp. Lucy Bee Turmeric Powder
  • 1 tsp. cardamom seeds
  • A pinch of Lucy Bee Himalayan Salt and Lucy Bee Whole Black Peppercorns, ground
  • A few pumpkin seeds to serve

Method:

  1. Melt the Lucy Bee Coconut Oil in a deep pan. Add the garlic and gently fry for 1-2 minutes.
  2. Add the peas, stock, mint, kale, Lucy Bee Turmeric Powder, cardamom seeds and Lucy Bee Himalayan Salt and ground Lucy Bee Whole Black Peppercorns. Pop the lid on and simmer for a further 10-12 minutes.
  3. Allow to cool slightly and blitz to your required consistency – it works equally well with a smooth consistency or ‘lumpy’.
  4. To serve, sprinkle with pumpkin seeds.
  5. Tip: this soup freezes well.

 

OR:

Try this delicious, sweet and spicy Tofu Stir-fry with a bed of brown rice. It’s filling, balanced and nutritious. What more could you want from a lunch? 

 Tofu stir fry

Tofu Stir-fry Spiced with Garlic and Chilli:

Ingredients: Serves: 2 / Prep Time: 5 mins / Cook Time: 8-10 mins

  • 1 tbsp. Lucy Bee Coconut Oil
  • 1 thumb-sized piece of fresh ginger, grated
  • 1 garlic clove, grated
  • 1 red chilli, sliced
  • 2 tsp. tamari
  • ½ tsp. Lucy Bee Coconut Sugar 
  • 2 tsp. rice wine vinegar
  • 140g firm tofu, cut into chunks
  • ½ broccoli head, cut into little florets
  • 1 small carrot, peeled into strips
  • 75g mangetout
  • 4 spring onions, sliced
  • 1 tbsp. sesame seeds
  • 120g brown rice, cooked
  • 1 tsp. sesame oil

Method:

  1. In a wok or frying pan, add the Lucy Bee Coconut Oil. Heat to melt before adding the ginger, garlic, chilli, tamari, Lucy Bee Coconut Sugar and rice wine vinegar and stir together.
  2. Add the tofu and fry for 3-4 minutes, on a medium heat, turning constantly to allow the flavours to coat the tofu.
  3. Add the broccoli, carrot and mangetout and fry for 3 minutes – if looking a little dry, add a splash more tamari.
  4. Lastly, add in the spring onions and sesame seeds, fry for 30 seconds.
  5. Serve with the cooked brown rice and drizzle some sesame oil over.

 

Dinner:

If you want a dish that you can pop in the oven and leave while you get a few jobs done, this is the perfect dish for you, a vibrant and flavoursome Moroccan Chickpea and Quinoa Bake. It’s packed with vegetables and is seriously satisfying for dinner at the end of the day. Refrigerate and cover any leftovers, or portion into containers for a few quick lunches.

 Quinoa bake

Moroccan Chickpea and Quinoa Bake:

Ingredients: Serves 4-6 / Prep time 15-20 mins / Cook time 1 hour 10 mins

  • 175g quinoa
  • ½ tbsp. Lucy Bee Turmeric Powder
  • 450ml vegetable stock
  • 50g currents/raisins (optional)
  • A pinch of Lucy Bee Himalayan Salt and Lucy Bee Whole Black Peppercorns, ground
  • ½ tbsp. Lucy Bee Coconut Oil
  • 1 red onion, diced
  • 1 ½ tsp. ground cumin
  • 1 tsp. ground coriander
  • ½ - ¾ tsp. Lucy Bee Cinnamon Powder
  • 1 ½ tsp. smoked paprika
  • A pinch of dried chilli flakes, (optional) to taste
  • 2 garlic cloves, minced
  • 1 aubergine, diced
  • 400g tinned chopped tomatoes
  • 30ml water
  • 3-400g tin chickpeas, drained and rinsed
  • To serve: natural yoghurt, fresh coriander, black pepper, chilli flakes and lemon wedges

Method:

  1.  Preheat oven to 180C, 350F, gas mark 4.
  2. In an oven-safe dish, add the quinoa and Lucy Bee Turmeric Powder and mix to combine before adding the stock. Stir to mix together. Add the currents, is using and seasoning and cook in the oven for 25 minutes.
  3. Meanwhile, add Lucy Bee Coconut oil to a frying pan, along with the onion and cook until soft, on a medium heat for approximately 4-5 minutes.
  4. Add the cumin, coriander, Lucy Bee Cinnamon Powder, smoked paprika, chilli flakes and seasoning. Stir together then add the garlic and aubergine. Fry for a couple of minutes before adding the tomatoes with 30ml of water and chickpeas. Cook for 5-7 minutes to soften all of the ingredients.
  5. Remove the quinoa from the oven and ‘fluff’ it up with a spoon or fork, before adding the chickpea and aubergine mixture on top of the quinoa. Return the dish to the oven and cook for a further 35 minutes, or until the aubergine is completely cooked and soft.
  6. Serve as a main dish or side to suit your preference.

 

OR:

 

A really simple Mushroom Risotto, which is easily adapted to add in a few extra veggies that you may have to hand. Leftovers can be eaten cold for a quick lunch or try rolling any remaining risotto into balls, cover in flour and fry in Lucy Bee Coconut Oil for our take on arancini.

Mushroom risotto  

Mushroom Risotto – Lactose Free:

 Ingredients: Serves 6-8 / Prep time 20 minutes / Cook time 40 mins

  • 500g mushrooms
  • 1 1/2 litres of vegetable stock (check for gluten or lactose)
  • 100ml Madeira (optional but gives a lovely rich, sweet taste)
  • 50g Lucy Bee Coconut Oil
  • 2 medium onions, chopped
  • 4 garlic cloves, chopped
  • 300g risotto rice
  • A pinch of Lucy Bee Himalayan Salt and Lucy Bee Whole Black Peppercorns, ground
  • Big bunch of parsley, chopped
  • 75g Parmesan cheese (omit for lactose free and vegan)

Method:

  1. Preheat the oven to 150 C, 300 F, gas mark 2.
  2. In a large frying pan suitable for the oven, add Lucy Bee Coconut Oil. Once melted, add the onions and cook for a few minutes over a medium heat. Add the garlic and cook until the onions are soft.
  3. Add the mushrooms and cook until soft. You may need to add a little more coconut oil.
  4. Add the rice, stirring to coat with oil.
  5. Add Madeira (if using), the stock, Lucy Bee Himalayan Salt and ground Lucy Bee Whole Black Peppercorns and bring to the boil, stirring continuously.
  6. Place the pan in the oven, uncovered, for 35 minutes.
  7. The risotto should still have a little juice. Add the Parmesan cheese, if using and leave to stand in a warm place for 10 minutes before serving.
  8. Stir the parsley in, to serve.

  

Optional Snack:

Our Turmeric Ginger Bites with Cinnamon are so tasty, and they’re a perfect go-to snack if you need a quick pick me up, after exercise or even if you have a sweet craving. They make quite a few so keep them in an airtight container until you need them and they’re sure to see you through the guide.

 Turmeric ginger bites with cinnamon

Turmeric Ginger Bites with Cinnamon:

 Ingredients: Makes approx. 20 bites / Prep time 25 mins / Cook time none – refrigerate for 30 mins or until the chocolate coating has set

  • 14 Medjool dates, pitted
  • 120g ground almonds
  • 1 tsp. Lucy Bee Turmeric Powder
  • A pinch of Lucy Bee Whole Black Peppercorns, ground
  • A thumb-sized piece of fresh ginger, grated
  • ½ tsp. vanilla extract
  • 1 tsp. fresh lemon juice
  • ¼- ½ tsp. Lucy Bee Cinnamon Powder, to taste
  • 1 tbsp. chia seeds
  • 125g dairy-free dark chocolate, melted
  • Dried rose petals or desiccated coconut or Lucy Bee Cacao Powder/Lucy Bee Drinking Chocolate, all optional for topping

Method:

  1. In a high-speed blender, blend the Medjool dates, ground almonds, Lucy Bee Turmeric Powder, ground Lucy Bee Whole Black Peppercorns, grated ginger, vanilla extract and lemon juice, until fully combined into a very thick paste.
  2. Add the cinnamon and adjust to taste*. Add the chia seeds and blend until combined.
  3. Using a teaspoon as a measure, spoon out a heaped teaspoon of the mixture at a time and roll into little balls (it might help to wet your hands to do this to prevent the mixture sticking to you).
  4. Roll the balls in the melted chocolate and sprinkle with your optional toppings(s). Place onto a tray and refrigerate to set.
  5. Store in an airtight container in the fridge.
  6. *Tip: if you want a slightly firmer/drier bite, add more ground almonds to achieve desired consistency.

 

Daisy’s Tip of the Day:

Why You Should Eat Turmeric with Black Pepper

Turmeric is very popular at the moment and one of the reasons for this is due to a compound in it called curcumin. The issue is that curcumin has a poor bioavailability and our body quickly metabolises and removes it. This is where black pepper comes into use… black pepper contains something called piperine, which allows us to absorb and utilise more of the curcumin. If you are interested you can read more about this here

 

Exercise of the Day:

Push up

Push up (full)

1. Start with both hands on the floor, slightly further than shoulder width apart.

2. Keep your back straight and core engaged, bend your arms and lower your torso to the floor.

3. Push through your chest and extend your arms to lift your body back into the original position.

 

 

Tip for Tomorrow:

Snack of the day tomorrow is a Beetroot Hummus, which doesn’t take long to make but if you want to be ahead of the game, you can make this tonight and store in the fridge in an airtight container with your veggie sticks already cut and ready to dip.

 

Granola is a suggestion for breakfast, so if you haven’t already made this and want it tomorrow, set some time aside this evening to make it.

 

Go to Day 3