10 Days with Lucy Bee - Day 7

Day 7

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Bruschetta

You will have noticed the exercises getting a little tougher each day but if you’re struggling take one step back and take it slow and practice – the key is to work to your own level.

 

Breakfast:

 Another savoury start to the day with these Carrot and Coriander Fritters with Feta. Top with a poached egg or serve alongside some steamed broccoli for a truly balanced breakfast.

 Carrot Burger

Carrot and Coriander Fritters with Feta:

Ingredients: makes 6 fritters / Prep time 20-25 mins / Cook time 16 minutes

  • 3 carrots, grated
  • 100g feta, diced into small pieces
  • 1 onion, chopped finely
  • 4 spring onion stalks, chopped
  • ½ red chilli, chopped finely
  • 2 garlic cloves, chopped finely
  • 40g fresh coriander, chopped finely
  • 1 tsp. Lucy Bee Turmeric Powder
  • A pinch of Lucy Bee Himalayan Salt and Lucy Bee Whole Black Peppercorns, ground
  • 2 eggs, beaten
  • 1-2 tbsp. Lucy Bee Coconut Oil
  • A dusting of gluten free plain flour

 

Method:

  1. Line a large mixing bowl with kitchen/paper towel. Add all the ingredients, except for the egg, Lucy Bee Coconut Oil and flour.
  2. Place another layer of kitchen/paper towel on top and press down firmly to soak up as much excess water as possible. Remove the kitchen/paper towel, add the eggs and stir together.
  3. Using your hands, make 6 even-sized balls with the mixture – give each one a slight squeeze to remove any remaining water, then flatten slightly to a pattie-shape.
  4. Dust the work surface with flour then place the fritters on top and turn to lightly coat each side.
  5. Melt Lucy Bee Coconut Oil in a pan, on a medium to low heat and fry the fritters for 6-8 minutes on each side, being careful not to burn – I found it best to do this in batches, to make sure each one was cooked through.

 

OR:

 

If you were hoping for more of a sweet and savoury start, try this delicious Green Smoothie Bowl, using our Chai Mix to help sweeten. Play around with toppings and use spinach or

kale, whichever is most accessible for you. You can also use the granola made on the first day to top this – try styling your bowl and sharing with us on social media using the hashtag #10dayswithlucybee

 Green smoothie

Green Smoothie Bowl with Chai Mix:

Ingredients: Serves 1 / Prep time 5 mins / Cook time none

  • ½ avocado
  • 1 handful of fresh spinach or 1 ball of frozen spinach
  • 1 tsp. Lucy Bee Lucuma Powder
  • ¼ tsp. Lucy Bee Chai Mix
  • 40g Lucy Bee Creamed Coconut
  • 85ml water
  • ½ very ripe frozen banana, optional for sweetness
  • Toppings: desiccated coconut, granola, passion fruit 

 

Method: 

  1. In a blender, add the avocado, spinach, Lucy Bee Lucuma Powder, Lucy Bee Chai Mix, Lucy Bee Creamed Coconut and water. Blend until smooth. Add the optional banana for added sweetness, to taste.
  2. Pour smoothie into a bowl and top with additional toppings of your choice, to serve.

 

Lunch:

 

Our first option today is using up leftovers: Quiche from last night with Sweet potato Hash from the night before, or serve with a fresh side salad.

 

OR:

 

Our Oriental Tofu Jar is the perfect meal prep idea to take to work, with minimal fuss. Play around with ingredients, for example, a bowl of brown rice, salmon and broccoli would work just as well.

 Tofu rice jar

Oriental Tofu Rice Jar:

Ingredients; Serves 2 / Prep time 10 mins / Cook time 15-20 mins

  • 1 tbsp. sesame oil
  • 3 garlic cloves, grated
  • A pinch of Lucy Bee Whole Black Peppercorns, ground
  • 1 tsp. honey
  • ½ - 1 tsp. tamari
  • 60g tofu
  • ½ tsp. cayenne pepper, to taste
  • 2 tsp. of freshly grated ginger
  • Juice of 1 lime
  • 200g brown rice, cooked and cooled
  • 1 carrot, grated
  • 2 handfuls of spinach
  • 70g edamame beans
  • 1-2 spring onions, sliced
  • Hot water to reheat

 

Method:

  1. In a pan on a low-medium heat, add 1 tbsp. of the sesame oil, 1 garlic clove, ground Lucy Bee Whole Black Peppercorns, honey, 1 tsp. of tamari and tofu and cook for 2 minutes before topping the tofu with some cayenne pepper. Cook until golden then turn the tofu over and sprinkle cayenne pepper to the side facing you and again, cook until golden. Keep turning for even colour and then cut into bite-sized cubes. When fully cooked, the tofu should be quite sticky with a golden but lightly crisped exterior. Set aside to cool.
  2. In a bowl, add the sesame oil, remaining garlic, ginger, ground Lucy Bee Whole Black Peppercorns, lime and 1 tbsp. of tamari, mix together and season to taste.
  3. Split this mixture between two containers of your choice - we used 2 empty 500ml Lucy Bee Coconut Oil jars. Top with the pre-cooked rice (half in each container/jar). Add the vegetables: carrot; spinach; edamame beans; then top with the cooled tofu and spring onions. Pop the lid on the jar and keep in the fridge until ready to use.
  4. When ready to eat, take out of the fridge. It is advised to allow the jar to reach room temperature before adding the water, If it's straight from the fridge, add a little room-temperature water to the jar first. Boil the kettle and SLOWLY pour hot water into the jar - at least half full for a thicker sauce or more for a soup-like consistency. Close the lid, allow to stew for 5-10 minutes and shake up the jar to mix the flavours about, before serving.

 

 

Dinner:

 

This Nut Roast is perfect for any occasion. Use as a vegetarian main to a roast dinner with roast vegetables, or on its own with a few steamed vegetables.

Vegetarian nut roast

Vegetarian Nut Roast:

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

  • Lucy Bee Coconut Oil for greasing
  • 200g fresh chard leaves or spinach
  • 250g unsalted mixed nuts (we used hazelnuts, brazil nuts and almonds)
  • 25g unsalted cashew nuts
  • ½ onion, finely chopped
  • 1 carrot, grated
  • 100g sun-dried tomatoes, blended into a paste
  • 1 egg, beaten
  • 100g cheddar cheese, finely grated
  • ½ tsp. dried sage
  • 1 ½ tbsp. fresh parsley, chopped
  • 2-3 garlic cloves, chopped
  • 1 tsp. tamari
  • A pinch of Lucy Bee Himalayan Salt and Lucy Bee Whole Black Peppercorns, ground

 

Method:

  1. Preheat the oven to 180C, 350F, gas mark 4 and line a loaf tin with greaseproof paper, greased with a little Lucy Bee Coconut Oil (to prevent sticking).
  2. Blanch the chard/spinach in boiling water, then drain it and squeeze to remove all the excess water. Finely chop up the chard/spinach and set aside.
  3. Put the mixed nuts and cashews into a food processor and pulse until finely chopped, making sure they don’t go to a powder. Alternatively, chop into fine pieces.
  4. Pour the nuts into a large mixing bowl and add the remaining ingredients. Mix it all together, either with a spoon or your hands.
  5. Tip the nut roast mixture into the loaf tin. Cut a piece of greaseproof paper to fit the top of the tin, grease it with a little Lucy Bee Coconut Oil and lay it over the top of the nut roast to prevent burning.
  6. Bake in the oven for an hour, until the nut roast is cooked through. Turn out onto a serving dish and slice to serve.
  7. Serve with your usual roast trimmings.
  8. A great veggie alternative to meat, for a roast and is equally good served cold the next day

  

OR:

 

Alternatively, if you’re looking for something a little spicier, these Spicy Turmeric and Paprika Chickpeas should just hit the spot. Serve with some brown rice or gluten free bread if you’re wanting to bulk it up.

 Chickpeas

Spicy Turmeric and Paprika Chickpeas:

Ingredients: Serves 2 Prep time 5-10 min / Cook time 20 mins 

  • 1 tbsp. Lucy Bee Coconut Oil
  • 1 white onion, chopped
  • 2 garlic cloves, finely chopped
  • ½-1 red chilli, deseeded and chopped (to suit your taste)
  • 2cm fresh ginger, peeled and grated
  • ½ tsp. ground coriander
  • ½ tsp. ground cumin
  • 1 tsp. Lucy Bee Turmeric Latte Mix 
  • ¼ tsp. paprika
  • 1 x 400g tinned chopped tomatoes, or 500g fresh tomatoes chopped
  • 1 x 400g tin chickpeas, drained and rinsed
  • A pinch of Lucy Bee Himalayan Salt and Lucy Bee Whole Black Peppercorns, ground, to season
  • 125g spinach – this is roughly a big handful
  • A sprinkle of chilli flakes, optional

 

Method: 

  1. In a saucepan on a medium-high heat, add Lucy Bee Coconut Oil and once melted, add in the onion, garlic, chilli, ginger, coriander, cumin, Lucy Bee Turmeric Latte Mix and paprika. Mix together and cook until the onion begins to soften.
  2. Add the tomatoes - The next stages will vary depending on whether you are using tinned or fresh:
  3. Tinned tomatoes: add and stir for a couple of minutes to combine. Then add the chickpeas and cook for 5 more minutes. Season and stir the spinach into the tomato mixture. Cook for a final 5 minutes, sprinkle some chilli flakes over and serve.
  4. Fresh tomatoes: add the fresh tomatoes into the saucepan, cover and cook for 5 minutes, on a medium-high heat to soften the tomatoes. Remove the lid, stir to break the tomatoes, season and cook for 5 minutes on a medium heat. Then add in the chickpeas and spinach and cook for a further 10 minutes. Sprinkle some chilli flakes on top, to serve.

 

 

Optional Snack:

 

Here is our On-The-Go Bruschetta. Prep your bruschetta topping in advance and take to work with a small pot of olive oil for drizzling and some gluten free bread. When ready, toast your bread, drizzle with a little oil, top and go – perfect!

Bruschetta  

On-the-go Bruschetta:

Ingredients: Serves: 2 / Prep: 5-10 mins / Cook: non, toast

  • Cherry or baby plum tomatoes, diced
  • 1 red onion, finely diced
  • 2-3 garlic cloves, crushed
  • 1 tbsp. fresh basil, chopped
  • 1 tsp. dried oregano
  • A pinch of Lucy Bee Himalayan Salt and Lucy Bee Whole Black Peppercorns, ground
  • 2 tbsp. extra virgin olive oil
  • Slices gluten free bread

 

Method:

  1. In a bowl, mix together the tomatoes, onion, garlic, basil, oregano and seasoning. Cover and keep refrigerated until needed.
  2. When ready, toast the bread and drizzle a little of the olive oil over, before topping with the tomato mixture – if you’ve made this in advance, give the tomato mixture a stir to re-awaken the flavours.
  3. This is perfect to take to work in a little pot as a pre-lunch snack. Any leftover bruschetta mix can be used as a base to a delicious tomato pasta sauce with feta or your preferred choice of cheese.

 

 

Daisy’s Tip of the Day:

 

Helping your immune system:

Our immune system helps to protect us from nasty bugs and can help to reduce and restore our body at times when we do catch something. Complete prevention isn’t always possible but by keeping our immune system up and running we can help give ourselves the best chance. Some ways to help our immune system out are:

  • Vitamin C: it contains antioxidants which help our immune functioning. In studies, it has been found that supplementation helps extremely active people. However, for the general population it does not reduce our risk of catching the common cold. Instead of supplementing, make sure you eat a varied diet to help with a healthy immune system. Foods to eat include oranges, lemons, red peppers, broccoli and Brussel sprouts.
  • Zinc: helps to regulate the immune system, keeps our immune system strong, and helps with wound healing. Foods to include are cacao, pumpkin seeds, spinach, mushrooms.
  • Garlic: when crushed or chopped a compound is activated called allicin, and it is believed that this compound can help against microbial infections, and is anti-inflammatory.
  • Sleep and stress: something that we may forget is actually how sleep and stress affect our immune system. Lack of sleep can increase our risk of chronic diseases, and viral infections. Stress releases a hormone called cortisol which over long periods of time can be detrimental as it suppresses our immune system.
  • Having a healthy colony of gut bacteria plays a role in the development of a healthy immune system, as these modulate the immune cells.

You can read about other ways we can help our immune system out and also what to do when you catch a cold or get the flu here. 

  

Exercise of the Day:

 Plank

Plank:

  1. Plant hands directly under your shoulders, lift to full press up position. Hold head still with straight spine.
  2. Ground your toes into the floor and squeeze your glutes and engage your core. Do not lock your knees.
  3. Hold the position and remember to breath!

 

 

Tip for Tomorrow:

Prep your vegetables for tomorrows Ratatouille. You could even cook this in a slow cooker if you wanted, so it’s cooking all day on a low heat, ready for when you get home.

Your snack tomorrow will be Maca, Cacao and Flaxseed Bites and although they are very quick to make, they do require freezing, so it might be an idea to make these beforehand.

For tomorrow’s lunch, there are Bean and Lentil Burgers Spiced with Harissa, a really nutritious and filling option. If you prefer, they can easily be made ahead of time and kept in the fridge.

 

Go to Day 8