10 Days with Lucy Bee - Day 9

Day 9 

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Pancakes

Some really hearty and warming recipes for you today, with a lot of leftover suggestions, a really fuss-free way of putting together a meal. Enjoy today’s selection of meals and exercises.

 

Breakfast:

 Bean burger

If you had the Bean and Lentil Burger for lunch yesterday, this is a perfect breakfast if you’re wanting something to set you up for the day. Top with an egg and serve with some vegetables. Full of flavour and protein, this will be perfect to see you through to lunchtime.

 

OR:

 

If you’re after something a little sweeter but just as filling, try these Sweet Potato Pancakes with Cinnamon, still technically savoury, just a sweeter version. A great source of fibre and vitamins.

 Pancakes

Sweet Potato Pancakes with Cinnamon:

 Ingredients: Makes 10-12 pancakes / Prep time 5 mins / Cook time 2-3 mins

  • 80g buckwheat flour
  • 100g cooked sweet potato
  • 10g gluten free baking powder
  • 1tsp. Lucy Bee Cinnamon Powder 
  • 1 egg
  • 20g Lucy Bee Coconut Oil, melted
  • 225ml almond milk, see our recipe to make your own, or coconut milk
  • 20ml agave syrup, optional

 

Method:

  1. Blitz all the ingredients together – consistency should be just thicker than single cream.
  2. Heat a non-stick frying pan over a medium heat and add a little Lucy Bee Coconut Oil.
  3. Pour small amounts of the batter into the pan, I do four small ones at a time, cook for about 2 to 3 minutes and turn over.
  4. Serve with your favourite topping.

 

Lunch:

 Ratatouille

As mentioned yesterday, if you made the Ratatouille last night and have some leftover, blend it up into a soup and have with some fresh gluten free bread as a warming, healthy lunch.

 

OR:

 

Another brilliant way to use up seasonal ingredients is in these Parsnip, Carrot and Thyme Rosti, topped with an egg and a leafy salad as a lunch.

 Rosti

Parsnip, Carrot and Thyme Rosti:

Ingredients: Makes 4 rosti / Pre time 20 mins / Cook time 20-30 mins

  • 2 carrots, chopped
  • 2 parsnips, chopped
  • ½ onion, chopped
  • A handful of fresh thyme
  • 1 egg for the mixture plus 4 eggs to serve (poached)
  • 2 tbsp. Lucy Bee Coconut Oil
  • A pinch of Lucy Bee Himalayan Salt and Lucy Bee Whole Black Peppercorns, ground

 

Method:

  1. Add the carrot and parsnip to a saucepan with hot water and a pinch of salt. Bring to a boil and simmer for 8-10 minutes until vegetables are soft.
  2. In a separate pan, sauté the onion with 1 teaspoon of Lucy Bee Coconut Oil until golden.
  3. Drain the carrot and parsnip then mash together using a potato masher.
  4. Add the onion, thyme and crack the egg into the mix, stir together then divide into four and make rosti/pattie shapes. Melt the remaining Lucy Bee Coconut Oil in a frying pan and spoon in your patties. I find using a big spoon helps to form neat round ‘burger’ shapes. Fry each rosti for 2/3 minutes each side on a medium heat but be careful not to burn.

 

Dinner:

 

For a warming and hearty dinner, try this Vegetable Pie with Garlic, Mushroom and Thyme. It’s like homemade pub grub – perfect if you’re wanting something satisfying and flavoursome. Serve with mashed potato for a true pub experience.

 Vegetable pie

Vegetable Pie with Garlic, Mushroom and Thyme:

Ingredients: Serves 4-6 / Pre time 20 mins / Cook time 40 mins

  • 1 tbsp. Lucy Bee Coconut Oil
  • 2 sweet potatoes, peeled and diced
  • 1 onion, peeled and diced
  • 3-4 garlic cloves, peeled and diced
  • 4 large mushrooms, sliced
  • 250ml vegetable stock
  • 1 tbsp. Lucy Bee Creamed Coconut
  • 50ml milk (brown rice milk also works for a dairy-free alternative)
  • 40g Greek yoghurt
  • 1 tbsp. wholegrain mustard
  • A handful of fresh thyme
  • 40g spinach
  • 40g kale
  • 250g gluten free pastry (I used pre-made)
  • 1 egg, beaten

 

 

Method:

  1. Preheat the oven to 180C, 350F, gas mark 4.
  2. Using a large, deep frying pan, melt the Lucy Bee Coconut Oil. Add the sweet potato and sauté for 4-5 minutes or until slightly golden.
  3. Add the onion and sauté for another 2 minutes, before adding the garlic and mushrooms. Cook until the mushrooms have started to soften. Transfer to a pie dish.
  4. For the sauce, use the same deep frying pan and add the vegetable stock, Lucy Bee Creamed Coconut, milk, Greek yoghurt, wholegrain mustard and thyme. Stir together and bring to a gentle simmer before adding the spinach and kale. Pour the sauce over the sweet potato mix.
  5. Roll out the pastry and cover the pie filling.
  6. ‘Wash’ the pastry with a brush and beaten egg then bake for 35-40 minutes.

 

OR:

 

If you want something a little lighter but just as warming and indulgent, this Butternut Squash and Curry soup should do the trick, really warming and so great for those colder evenings and very filling.

Butternut squash  

Thai Butternut Squash and Curry Soup:

Ingredients: Serves 3 / Prep time 15-20 mins / Cook time 20 mins

  • 1 tbsp. Lucy Bee Coconut Oil
  • 1 medium butternut squash, peeled, seeded and chopped
  • 1 medium onion, chopped
  • 3 garlic cloves, chopped
  • 2-3 tbsp. mild curry paste
  • 1 tsp. ground cumin
  • 1 tsp. Lucy Bee Turmeric Powder
  • A shake of red chilli flakes (to your preference)
  • 700ml vegetable stock
  • 15g Lucy Bee Creamed Coconut
  • Lucy Bee Himalayan Salt and Lucy Bee Whole Black Peppercorns, ground, to season
  • Fresh coriander, chopped (to sprinkle on top)

 

Optional Snack:

Filling and nutritious, snacking on just a handful of nuts can go a long way. They’ll fill you up with goodness and you can even jazz them up by lightly roasting them in some Coconut Oil and spices. Every nut is different so try to have a mixture of different nuts rather than snacking on just one type. We have a couple of options for you to try:

Pumpkin seeds 

Savoury Spiced Pumpkin Seeds:

Ingredients: Makes 1 x 200ml jar / Prep time 5-10 mins / Cook time 10-15 mins

  • Seeds of 1 pumpkin
  • A pinch of Lucy Bee Himalayan Salt
  • 1 tsp. ground cumin
  • ½ tsp. ground coriander
  • ½-1 tsp. dried chilli flakes, to taste
  • ½ tsp. Lucy Bee Turmeric Latte Mix
  • 2 tbsp. Lucy Bee Coconut Oil, melted

 

Method:

  1. Preheat the oven to 180C, 350F, gas mark 4.
  2. Clean and rinse the pumpkin seeds and gently pat off any excess water.
  3. Spread the seeds onto a clean baking tray and top with the spices, stirring to make sure the seeds are evenly coated.
  4. Drizzle Lucy Bee Coconut Oil over and mix in thoroughly. Evenly spread out the seeds and bake for 10-15 minutes, until golden brown. Remove from the oven and set aside to cool.
  5. Store in a jar and use as required sprinkled on risottos, soups or salads, or as a snack on their own.

 

OR try:

 nuts roasted in coconut oil

Nuts Roasted in Coconut Oil, Cacao and Cinnamon:

Ingredients: Serves 4-6 / Prep time 5-10 mins / Cook time 12 mins

  • 160g cashews
  • 20g Lucy Bee Coconut Oil
  • 1 tbsp. Lucy Bee Cacao Powder/Lucy Bee Drinking Chocolate
  • 1 tbsp. Lucy Bee Cinnamon Powder
  • 1 tbsp. honey

 

Method: 

  1. Preheat the oven to 180C, 350F, gas mark 4.
  2. Line a baking tray with greaseproof paper.
  3. Add all ingredients to a bowl, stir together well, making sure the cashews are evenly coated.
  4. Tip the nuts onto the baking tray and separate so that they are not on top of each other.
  5. Bake for 12 minutes – I found it best to give them a stir half way through otherwise the ‘sauce’ can stick to the paper.

 

Daisy’s Tip of the Day:

 

Nuts:

Did you know that the regular consumption of nuts has been associated with a lower risk of cardiovascular disease! Lots of nuts also contain omega-3 fatty acids, which helps to resolve inflammation. Nuts are a good source of protein. They are also a source of fibre, which helps feed our gut bacteria. Different nuts have different benefits and lucky for you, we have a blog detailing all if this here!  

Exercise of the Day:

 Tricep dips

Triceps dips on sofa/chair:

  1. Grip the edge of the sofa/chair with your hands, thumbs should be touching trying to keep elbows pulled in towards each other to engage triceps. Your palms should be down, fingertips pointing forward.
  2. Straighten your arms but don’t lock your elbows out and extend legs forward, walking your feet out so that your bum is in front of the sofa/chair and your back is parallel to the chair. Bend arms to 90 degrees.
  3. Now straighten arms and repeat.

 

 

Tip for Tomorrow:

If you’re having Overnight Oats for breakfast tomorrow, prepare these tonight, ready for the morning.

Your snack is a Hazelnut Butter Fudge with Creamed Coconut, it’s quick to make, however does require 2 hours to set, so we advise making this in advance.

 

Go to Day 10