10 Days with Lucy Bee - Day 6

Day 6

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Quiche

We hope you enjoyed your sweet treat yesterday, we can’t get enough of it!

 

Breakfast:

 goats cheese, sweet potato hash

If you made the Sweet Potato, Leek and Goat's Cheese Hash last night, any leftovers make a tasty breakfast. Simply add to a pan along with some Lucy Bee Coconut Oil and fry to re-heat, then crack over a couple eggs for a veggie omelette. You can add a few spices and extra herbs to suit your taste. Serve alongside some steamed broccoli.

 

OR:

 

For a sweeter breakfast today, these delicious Vegan Raspberry Coconut Flour Pancakes are such a delicious way to start the day and the pancakes are so quick and easy to make. Use fresh or frozen raspberries according to the season, or even change the raspberries for a different berry if you don’t have these.

pancakes 

Vegan Raspberry Coconut Flour Pancakes: 

Ingredients: Serves 2 / Prep time 5-10 mins / Cook time 6 mins

  • 120ml nut milk (I used almond), or coconut milk
  • ½ tsp. apple cider vinegar or lemon juice
  • 75g gluten free plain flour
  • 1 ½ tbsp. Lucy Bee Coconut Flour
  • 1 tsp. corn starch
  • 1 tsp. gluten free baking powder
  • ½ tsp. vanilla extract
  • 1 tbsp. Lucy Bee Coconut Oil, melted, plus extra for cooking
  • A handful of raspberries

 

Method: 

  1. Combine the nut milk and apple cider vinegar, or lemon juice together and leave to stand for around 5 minutes.
  2. Sieve the plain flour, Lucy Bee Coconut Flour, corn starch and baking powder into a bowl and stir them together.
  3. In another bowl, combine the vanilla extract and Lucy Bee Coconut Oil with the milk and apple cider vinegar. Mix together being careful not to overwork the mixture. Pour this into the flour mix and whisk together.
  4. Stir the raspberries into the mixture.
  5. Add a small amount of Lucy Bee Coconut Oil to a non-stick pan and heat on a medium-low heat. When the pan has heated up, use a ladle to scoop enough mixture into the pan for one pancake.
  6. Flip the pancake once it has started to bubble and cook on the other side for roughly 3 minutes, or until cooked through.
  7. Serve with your favourite topping.

 

Lunch:

 chilli con carne

If you made the Chocolate Chilli Sin Carne yesterday and have some leftover, then perfect, this will become your lunch. Bake a sweet potato and top with leftover chilli and cheese and you’re good to go.

 

OR:

 

This Miso Baked Aubergine with Ginger is such a wonderful way to enjoy aubergine, serve it with a brown rice or lentils for a filling lunch.

Aubergine 

Miso Baked Aubergine with Ginger:

Ingredients: Serves 2 / Prep time 5 mins / Cook time 45 mins

  • 1 aubergine
  • 1/2 red chilli
  • 3 - 4 spring onions, chopped
  • A pinch of Lucy Bee Himalayan Salt and Lucy Bee Whole Black Peppercorns, ground, to season
  • FOR THE PASTE:
  • 1 tbsp. Lucy Bee Coconut Oil, melted
  • 1 tsp. miso paste
  • 1 tbsp. tahini
  • 1 tsp. fresh ginger, grated
  • Juice of 1/2 lemon

 

Method:

  1. Preheat the oven to 180C, 350F, gas mark 4.
  2. Make the paste first, by mixing all ingredients together in a bowl. Set aside.
  3. Slice the aubergine into two and score the inside flesh to make a ‘grid’ using a sharp knife.
  4. Drizzle the paste over making sure it’s evenly spread between the 2 halves of aubergine.
  5. Sprinkle the chilli, spring onions and seasoning over the aubergine and bake for around 45 minutes - the paste should have caramelised and the flesh be deliciously soft.
  6. Serve with lemon juice squeezed over.

 

Dinner:

 

We’re going for a low-carb curry today. Cauliflower Rice Biryani is made using cauliflower as the rice with spices, vegetables and chickpeas to make a well-balanced dinner. Did you know there are different types of cinnamon?

A note from Daisy: Cinnamon: Ceylon v Cassia

Not all cinnamon is equal and this can actually vary in the ones available on the shelf. Ceylon is also known as ‘true cinnamon’ (this is the type of cinnamon we use), the other cinnamon is known as Cassia cinnamon. The difference between these two is that Ceylon cinnamon has lower levels of coumarin (making it kinder to health) than Cassia cinnamon. Want to read more on cinnamon? Click here

 Cauliflower rice

Cauliflower Rice Biryani with Turmeric and Cinnamon:

Ingredients: Serves 3-4 / prep time 15-20 mins / Cook time 15 mins

  • 2 tsp. Lucy Bee Coconut Oil
  • 1 brown onion, roughly chopped
  • 1 carrot, diced (par-boil if you want it softer)
  • 1 small courgette, diced
  • 2 garlic cloves, minced
  • 2 inches fresh ginger, minced
  • 1 heaped tsp. garam masala
  • 1 level tsp. Lucy Bee Turmeric Powder 
  • ¾ tsp. ground cumin
  • ½ tsp. ground coriander
  • ½ tsp. Lucy Bee Cinnamon Powder
  • ½ tsp. cayenne pepper
  • 2 tbsp. tomato puree
  • 100ml water
  • 1 x 400g tin chickpeas, rinsed
  • A pinch of Lucy Bee Himalayan Salt and Lucy Bee Whole Black Peppercorns, ground, to season
  • 2 tbsp. Lucy Bee Creamed Coconut
  • ¾ cauliflower*, very finely chopped to resemble rice
  • Juice of 1 lime
  • To serve: cashews, wedge of lime and chilli flakes, optional

Method: 

  1. Melt the Lucy Bee Coconut Oil in a pan on a medium-high heat and add the onions and carrots and fry until the onions have softened.
  2. Add the courgettes and fry for 2 minutes before reducing the heat a little and adding the ginger and garlic.
  3. Add all the spices and stir to fully coat all of the vegetables.
  4. Add the tomato puree and water, allow to simmer for 2 minutes before adding the chickpeas. Season to taste and add the Lucy Bee Creamed Coconut (add more if you prefer your curries creamier), along with the cauliflower rice. Stir together well, along with the lime juice. Fry for 7 minutes, ensuring the mixture is well combined – if needed, add a splash of water to the pan so the mixture doesn’t stick or burn.
  5. Serve the Cauliflower Biryani with some cashews, a wedge of lime and some chilli flakes if you want extra heat. This is ideal as a dish on its own or as a side with a saucy curry.

 

OR:

 

If you’re wanting something a bit more comforting, try this Tomato, Feta and Basil Quiche. It’s gluten free and wonderfully colourful and pleasing to the eye.

 Quiche

Tomato, Feta and Basil Gluten Free Quiche:

Ingredients: Serves 6 / Prep time 30 mins / Cook time 15 mins for the pastry then a further 25 mins as a quiche

FOR THE PASTRY:

  • 90g Lucy Bee Coconut Oil (not too hard)
  • 150g gluten free plain flour
  • ½ tsp. xanthan gum
  • A pinch of Lucy Bee Himalayan Salt
  • 2 egg yolks
  • 5 tbsp. cold water

FOR THE FILLING:

  • 2 tsp. Lucy Bee Coconut Oil
  • 250g cherry tomatoes, halved
  • 1 pepper, cut into inch long pieces
  • 5 eggs
  • 140g plain yoghurt
  • A pinch of Lucy Bee Himalayan Salt and Lucy Bee Whole Black Peppercorns, ground
  • 100g feta, cut into small cubes
  • A handful (we used 15) basil leaves

 

Method:

  1. Preheat the oven to 200C, 400F, gas mark 6.
  2. Lightly grease a 24cm/9inch tart tin with Lucy Bee Coconut Oil.

FOR THE PASTRY:

  1. Put the Lucy Bee Coconut Oil, flour, xanthan gum and Lucy Bee Himalayan Salt into a food processor and blitz until the mixture resembles breadcrumbs.
  2. Add the egg yolks and cold water and blitz again until it comes together and forms a dough.
  3. Remove and mould into a ball then wrap in cling film and chill in the fridge for 15 minutes.

FOR THE FILLING:

  1. Add the Lucy Bee Coconut Oil to a roasting pan and melt in the oven. Toss the tomatoes and pepper in this, season and bake for 10 – 15 minutes.
  2. Now roll out the chilled pastry between two sheets of cling film until about 3mm thick and big enough to line you tart tin. Gently peel off the top sheet of cling film and carefully invert the pastry into the tin. Remove the second sheet of cling film and press the pastry gently into the fluted edges of the tin. If the pastry tears a little, use your fingers to gently mould the pastry into the gaps. Neaten off the top edge of the pastry using a knife.
  3. Place the tin in the oven and bake for 12 – 15 minutes. Remove from the oven and let it cool.
  4. In a bowl, whisk together the eggs, yoghurt, Lucy Bee Himalayan Salt and ground Lucy Bee Whole Black Peppercorns. Gently fold in the roasted tomatoes and pepper, feta and basil leaves then pour the mixture into the pastry case.
  5. Cook in the oven for 25 minutes until set.

 

 

Optional Snack:

 

Today we have a choice of snacks for you – either use the Granola that you’ve already made in day 1

 

OR:

This Cacao Nut Butter is sure to satisfy any chocolate craving. It makes a lot which will store for a week in or out of the fridge and is great on toast, with fresh fruit or add it to a smoothie.

 

 

Cacao Nut Butter:

Ingredients: Prep time 10 mins / Cook time 10 mins plus 10 mins blending

  • 270g hazelnuts
  • 100g almonds
  • 3 tbsp. Lucy Bee Cacao Powder/Lucy Bee Drinking Chocolate
  • 1 tsp. vanilla extract
  • 1/4 tsp. Lucy Bee Cinnamon Powder

Method: 

  1. Preheat the oven to 180C, 350F, gas mark 4.
  2. Cover a baking try with baking parchment, add the nuts and roast for 10 minutes.
  3. Next, you need to remove most of the skins from the hazelnuts. This is done by placing the nuts in a clean kitchen towel and, holding the towel in one hand, rub the nuts together, through the towel, with your other hand.
  4. Place the nuts (minus the skins) into a blender and blend until oil is released and the nuts form a paste (this takes approximately 8-10 minutes, depending on your blender. You may need to stop half way through and let the blender cool).
  5. Add Lucy Bee Cacao Powder/Lucy Bee Drinking Chocolate, the vanilla extract and Lucy Bee Cinnamon Powder and continue blending until smooth.
  6. Note: Unlike bought chocolate spreads, it won't go 'smooth smooth' because it still has some of the skins.

 

 

Daisy’s Tip of the Day:

Vitamin D:

Over the winter and autumn months it is advised that we supplement with 10mcg of vitamin D (for everyone over the age of 1) in the UK. Vitamin D increases the absorption of calcium and supports bone growth. It has been found to help reduce the risk of developing acute respiratory infections, and potentially helping to boost our immune system, for more information click here.

 

Exercise of the Day:

 Lunges

Lunges:

  1. Keep your knees aligned, front knee over your feet and back knee pointing down.
  2. Keep your back straight and core engaged.
  3. Keep your knees, hips and shoulders facing forward.
  4. Engage your quads, hamstrings and glutes by not putting too much weight onto your knees.
  5. Repeat on other leg

 

 

Tip for Tomorrow:

If you’re wanting to make the Oriental Tofu Jar, prep that the night before to save you time in the morning.

 

Go to Day 7