10 Days with Lucy Bee - Day 4

Day 4

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Mushrooms on toast 

As you've no doubt noted, our savoury breakfasts include vital nutrients and proteins to start your day and so help keep you feeling fuller for longer. We hope you enjoy what is in store for you today.

 

Breakfast:

 

A savoury breakfast treat that could also double up as a midday snack if you feel a little peckish, these Broccoli, Goat’s Cheese and Pumpkin Seed Muffins are a great way to start the day. They are also a really handy snack for after the gym or a workout and the best thing is that you can mix up the ingredients to suit your liking or what you have in the fridge.

 broccoli, cheese, & pumpkin seed muffins

Broccoli, Goat’s Cheese and Pumpkin Seed Muffins:

 Ingredients: Makes 12 / Prep time 20-25 mins / Cooking time 20 mins

  • 200g small broccoli florets
  • 5 eggs, lightly beaten
  • 100g hard goat’s cheese, coarsely grated
  • 45g Lucy Bee Coconut Oil, melted, plus extra for greasing the muffin tray
  • 75g Lucy Bee Coconut Flour
  • 1 tsp. gluten free baking powder
  • 1/2 tsp. bicarbonate of soda
  • 80ml almond milk
  • A pinch of Lucy Bee Himalayan Salt and Lucy Bee Whole Black Peppercorns, ground
  • 20g pumpkin seeds

Method:

  1. Preheat the oven to 180C, 350F, gas mark 4. Grease a 12-hole muffin tin with Lucy Bee Coconut Oil.
  2. Steam the broccoli for 7-10 minutes, until tender, then rinse under cold water to cool quickly. Drain off any excess water and chop into small pieces.
  3. Place the broccoli in a medium bowl along with the eggs, 75g of the goat’s cheese and Lucy Bee Coconut Oil and mix together to combine.
  4. Sift Lucy Bee Coconut Flour, baking powder and bicarbonate of soda into the broccoli mixture and stir together.
  5. Add the almond milk and seasoning and mix together.
  6. Divide the mixture between the 12 cases. Sprinkle the pumpkin seeds and remaining goat’s cheese over the top. Bake for 18-20 minutes, until risen and golden and cooked through.
  7. Enjoy warm, or leave to cool on a wire rack.

 

OR:

Creamy Garlic Mushrooms on toast are a tasty breakfast. You can serve these on top of smashed avocado and top with crumbled goat's cheese for a larger dish, if that’s what you’re feeling today!

 mushroom on toast

Creamy Garlic Mushrooms on Toast: 

Ingredients: Serves 1 / Prep: 5-10 mins / Cook: 7 mins

  • 1 tsp. Lucy Bee Coconut Oil
  • ½ onion or 2 baby shallots, diced*
  • 6 chestnut mushrooms, sliced*
  • 40g spinach
  • 2 garlic cloves, crushed*
  • 1 tbsp. fresh thyme
  • A pinch of Lucy Bee Himalayan Salt and Lucy Bee Whole Black Peppercorns, ground
  • 1 tbsp. Lucy Bee Creamed Coconut
  • A splash of water

Method:

  1. In a pan on a medium heat, melt the Lucy Bee Coconut Oil and add the onions to soften them. Next, add the mushrooms to soften for 2 minutes before adding the spinach and covering the pan with a lid for 1 minute.
  2. Add the garlic, thyme and seasoning and cook for a further 2 minutes to allow the flavours to infuse. Finally, add Lucy Bee Creamed Coconut along with a splash of water and stir to make a creamy sauce to surround the mushrooms.
  3. Serve on top of gluten free toast with a sprinkle of extra thyme**.
  4. *TIP: If you’re strapped for time, try prepping your vegetables and storing them in airtight containers in the fridge or popping them in the freezer until ready for use to keep them super fresh.
  5. **TIP: To turn this into a more filling lunch, you can add ½ a smashed avocado onto your toast, top with the mushrooms and some torn goat’s cheese sprinkled over to melt into the mushrooms - delicious.

  

Lunch:

 Halloumi burger

If you made the Halloumi Burgers in Day 3 and have some left over, rustle up a quick leafy salad and top with the leftover burgers. Add the ginger and chilli sauce in a container to drizzle over just before you have it for lunch, making this perfect for work.

 

OR:

 

These Chunky Tuna Patties make for a wonderful lunchtime bite. Enjoy these with a fresh salad or in a gluten free pitta bread if you’re wanting something more portable. Very nutritious and balanced, a great way to keep you fuelled throughout the day.

 Tuna patties

Chunky Tuna Patties:

Ingredients: Serves 1 / Prep time 10 mins / Cook time 4 mins

  • 1 red pepper, chopped 
  • 1 green pepper, chopped 
  • 1 red onion, finely chopped 
  • A handful of spinach 
  • 1 can of tuna 
  • 75g buckwheat flour 
  • 2 eggs, beaten 
  • Lucy Bee Himalayan Salt and Lucy Bee Whole Black Peppercorns, ground, to season 
  • 1 tsp. Lucy Bee Coconut Oil 
  • Mozzarella, optional

 Method: 

  1. Mix all the ingredients (except Lucy Bee Coconut Oil) together in a large mixing bowl. Divide into 3 /4 patties.
  2. Fry in Lucy Bee Coconut Oil for 3/4 minutes each side at a medium heat. Be careful not to burn

 

Dinner:

 

If you’re looking for a hearty dinner, this Creamy Vegetable Crumble is sure to tick all the boxes. Full of healthy vegetables and packed with flavour, this dish makes a great dinner on its own or serve with fish. Any leftovers are good for a lunch later in the week.

 Creamy Vegetable crumble

Creamy Vegetable Crumble:

Ingredients: Serve 4-6 / Prep time 20 mins / Cook time 40-45 mins

 

  • 3 tbsp. Lucy Bee Coconut Oil 
  • 2 medium leeks, trimmed and sliced thinly 
  • 2 garlic cloves, finely chopped 
  • 1 red chilli, finely chopped (leave the seeds in for extra heat) 
  • 500g baby new potatoes, cut into 1cm chunks 
  • 350g parsnips, peeled and cut into 1cm chunks 
  • 250g chestnut mushrooms, sliced about 5mm thick 
  • 3 tbsp. Lucy Bee Coconut Flour, sifted 
  • 600ml almond milk (or milk of your choice) 
  • 2 tbsp. Dijon mustard 
  • A large handful of flat leaf parsley, roughly chopped 
  • 2 – 3 tbsp. vegan yeast flakes, optional (for a cheesy taste) 
  • A pinch of Lucy Bee Himalayan Salt and Lucy Bee Whole Black Peppercorns, ground 
  • TOPPING: 
  • 70g Lucy Bee Coconut Flour, sifted 
  • 100g roasted and chopped hazelnuts 
  • 50g gluten free porridge oats 
  • 5 tbsp. Lucy Bee Coconut Oil

Method:

  1. Preheat the oven to 180C, 350F, gas mark 4.
  2. Heat 2 tbsp. Lucy Bee Coconut Oil in a large saucepan over a medium-high heat. Add the leeks and cook, covered, for 5 minutes, then add the garlic, chilli, potatoes and parsnips. Cover and cook for 15 – 20 minutes until the potatoes are cooked, stirring occasionally to keep them from catching.
  3. Add the mushrooms, cover and cook for a further 5 minutes – again make sure the ingredients don’t stick or burn, by stirring.
  4. Add the remaining tbsp. of Lucy Bee Coconut Oil to the pan, along with Lucy Bee Coconut Flour and stir well to combine. Cook for 1 minute, then slowly add the almond milk and mustard, stirring continuously.
  5. Cook for a further 5 minutes over a medium-low heat, then stir in the parsley, yeast flakes, if using, and season.
  6. Transfer the mixture into an ovenproof baking dish (a 20cm square dish works well here).
  7. To make the crumble topping, combine Lucy Bee Coconut Flour, hazelnuts and porridge oats in a bowl and rub in Lucy Bee Coconut Oil, using your fingers, until everything is evenly coated.
  8. Sprinkle the topping over the filling and bake for around 10 minutes, until golden. Remove from the oven and leave to stand for a few minutes, before serving.

 

OR:

 

This One Tray Salmon with Vegetables is simple yet nutritious and so easy to make and as with so many of our recipes, any leftovers can be used for breakfast or lunch on another day.

 Salmon

One Tray Salmon with Vegetables:

Ingredients: Serves 2-4 / Prep time 10 mins / Cook time 25 mins

  • 1 tbsp. Lucy Bee Coconut Oil
  • 2 - 4 salmon fillets
  • 10 asparagus stalks, trimmed
  • A bunch of broccoli - as much as you like
  • A couple of cherry tomatoes
  • ½ tsp. dried mixed herbs, or herbs of your choice
  • 1 lemon - zest and sliced
  • A handful of Parmesan, grated

Method: 

  1. Preheat the oven to 180C, 350F, gas mark 4.
  2. Add Lucy Bee Coconut Oil to a small/medium-sized tray and allow to melt in the oven.
  3. Add the salmon, along with the vegetables, cherry tomatoes, mixed herbs, lemon zest and slices and sprinkle over with Parmesan, making sure the ingredients are evenly spread out.
  4. Bake for 25 minutes, or until the salmon is cooked through and serve straight away.
  5. The beauty of this recipe is you can use your choice of vegetables and it is minimal fuss and minimal washing-up!

 

Optional Snack:

 

A snack that takes no time at all to make, but really hits the spot, who wouldn’t want to snack on popcorn? This recipe allows you to make it sweet or savoury. Try adding some smoked paprika for a spicy savoury snack.

Popcorn 

Lucy Bee Popcorn – Sweet and Savoury: 

Ingredients: Serves LOTS!! / prep time 1 min / Cook time 2-3 mins

  • 1 tbsp. Lucy Bee Coconut Oil
  • 50g popcorn 
  • 2 tbsp. agave syrup (sweet recipe) or shake of Lucy Bee Himalayan Salt (savoury recipe)

Method:

  1. Heat the Lucy Bee Coconut Oil in a large saucepan (with a lid), till hot.
  2. Add the popcorn and immediately put the lid on. Popcorn will start to pop. Shake around whilst corn pops – when the popping slows down the popcorn is ready. This takes a minute or so – leave with lid on for a further minute shaking pan around whilst the popping with continues.
  3. Pour over the agave syrup or Lucy Bee Himalayan Salt to taste. Shake to ensure all popcorn is coated.
  4. Serve and enjoy!

 

Daisy’s Tip of the Day:

Foods to Boost your Mood:

With January blues now here – we have some foods which can help try to improve our mood a bit, and get us out of this funk!

  • Omega 3: omega 3 is an essential fatty acid that we need to get from our diet. Omega 3 is found within the brain and in the nervous system, and helps with their functioning. It helps to reduce inflammation, and create healthy cell membranes. You can get the long chain omega 3’s from oily fish, and the short chain omega 3 from walnuts, chia seeds, and flax seeds to name a few (you can read more on our blog here).
  • Water: did you know that your brain is around 73% water? Being dehydrated can have an impact on how our brain functions, making us feel tired, lack concentration, and headaches. It is recommended that we aim to get 1.2L a day in, so try and drink up!
  • Fibre: more and more research is coming out about the relationship between the brain-gut-microbiota (gut bacteria) axis. It has been identified that there is a difference between gut microbiota in those with depression and anxiety versus healthy individuals. It is not yet known which impacts which. One way we can try and maintain a healthy gut microbiota is to consume probiotic and prebiotic foods, this includes fibre and you can read more about this here
  • Vitamin D: it has been linked that a deficiency can trigger seasonal affective disorder (SAD), which can lead to symptoms of depression, low energy and anxiety. It is recommended over the winter months we take 10mcg of vitamin D a day. To read more about SAD click here. We will be talking more about vitamin D in these tips.
  • Chocolate: has been seen to be a mood booster.
  • Green Tea: contains a compound called epigallocatechin gallate which has been found to be associated with improvements in mood. It also contains L-theanine which has been shown to promote calm awareness. For more, click here .
  • Fruit and veg: it is recommended that we get 5 portions a day (80g=1 portion). These provide us with vitamins and minerals to keep our body functioning.
  • Alcohol and caffeine: In moderation, both can be included as a part of a healthy balanced lifestyle. However, it is important to remember that alcohol is a depressant, and can contribute to lowering our mood. Excessive amounts of caffeine can also lead to us feel jittery and make anxiety feel worse.
  • Avoid skipping meals and restrictive dieting: we should be aiming to eat regular balanced meals since skipping or restricting foods can lead us to feel tired, irritable and impact our concentration. · To read more about how foods can impact out mood click here. 

 

 

Exercise of the Day:

 commandos

Commandos:

  1. Start by placing your forearms on the floor (plank position).
  2. Move your left arm and place your hand on the floor, slightly outside your shoulder.
  3. Now do the same with your right hand by placing it on the floor.
  4. Now put your left back down then right.
  5. Repeat the above again.

  

Tip for tomorrow:

The Coconut Flour Banana Loaf with Cinnamon may need preparing in advance if you have a tight day. It’s a case of mixing all the ingredients together and letting it bake but if you have more time today, definitely bake ahead.

If you’re making the Sweet Potato, Leek and Goat’s Cheese Hash, you can prep the vegetables for these in advance, if that makes it easier.

 

Go to Day 5