THURSDAY

You are aware that you are not the only person with a “special” relationship to sugar right? But chances are the reasons behind it are unique!Follow us for a sugar-free HEAVEN!

BREAKFAST

Crunchy almond yogurt

Stir 1 Tbls almond or peanut butter in 220 gr yoghurt of your liking.

You can use goats or coconut or soy yoghurt. Add 1 Tbls crashed almonds and cinnamon.


LUNCH OR DINNER

THE YUMMIEST VEGETABLE SOUP

A soul-soothing bowl of delicious vegetable soup, perfect for lunch or dinner paired with crusty bread!

INGREDIENTS

· 2 tbsp olive oil

· 1 large onion, diced

· 3 cloves garlic, minced

· 3 medium carrots, diced

· 3 stalks celery, diced

· 2 medium potatoes, peeled and diced

· ½ tsp dried oregano

· ½ tsp dried thyme

· 4 cups vegetable broth + 1 cup water

· 1 C diced tomatoes (preferably cheery)

· 1 cup corn (I used thawed from frozen)

· 1 handful spinach or kale

· 1 cup diced pumpkin

· 1 bay leaf

· ¼ cup parsley, chopped

· 1 tbsp freshly squeezed lemon juice, more to taste

· 1½ tsp salt, more to taste

· Freshly ground black pepper


INSTRUCTIONS

1. Heat oil in a large stockpot over medium-low heat. Once hot, add onion, garlic and a teaspoon o salt and cook about 8 minutes. Add the oregano, thyme and carrots, celery, potatoes and cook for 5 more minutes, stirring often.2. Add broth, water, cheery tomatoes, corn, pumpkin, bay leaf, and several grinds of pepper. Bring to a boil and then reduce the heat to low and simmer, covered until the vegetables are tender, about 35 minutes.3. Remove from heat and stir in parsley and lemon juice. Remove bay leaf and season to taste with salt (don't be shy, I added lots of salt!) and pepper. Serve hot with crusty bread.


SNACK

Strawberry-kiwi and yogurt crunch

Slice ½ C fresh strawberries, 2 kiwis and 200 gr yogurt of your liking. Sprinkle 3 Tbls flaked almonds on top and enjoy.


LUNCH OR DINNER

Vegetarian stuffed Portobello (serves 4 / ready in 30 mins) *vegan

Pre-heat the oven to 190°C and coat a baking tray with cooking spray. Pull the stems off 4 portobello mushrooms and brush the top of each one with a little oil. Heat 1tbsp of olive oil in the same pan. Add ½ block of extra firm tofu, drained and cubed, one chopped onion and 2 cloves of garlic. Cook stirring often for 5 minutes. Then chunk in 2 chopped tomatoes, 60gr fresh spinach and 1 tsp dried basil and cook for 3 minutes before removing it from the heat. Stir in ½ cooked brown rice or quinoa.

Put the stuffing in each mushroom add some salt and bake for 15 min.

You can use mozzarella (*100 gr) instead of tofu and you can add 1 Tbls of grated parmesan on top of every mushroom before popping them in the oven.


EXTRA RECIPES

If you need to have meat or fish based protein every day then follow these recipes.

Salmon with broccoli and quinoa (serves 1/ready in 30 mins) Mix ¼ tsp each of crushed garlic, dried oregano and balsamic vinegar, plus 1 tsp Dijon mustard to make a glaze. Spread it onto an 85gr salmon fillet. Then sprinkle a pinch of salt and pepper and 2 tsp olive oil over 150gr broccoli florets laid out on a baking tray. Bake the broccoli at 190°C for 20 minutes, then turn it over before adding the salmon to the tray. While cooking, flip the broccoli and salmon is just cooked throughout.

Serve the fish over 150gr cooked quinoa with broccoli. Dig in.Turkey chilli (serves 1/ready in 45 mins) Heat 4tsp of extra virgin olive oil in a frying pan. Add 1 chopped onion and 220gr turkey mince, and cook, while stirring, for 8 minutes. Smells good! Gently stir in 1 tin chopped tomatoes, 250ml chicken stock, 150gr tomato paste, 1 tin kidney beans, 3 tsp chilli powder and ½ tsp cumin. Simmer for 10 minutes and serve topped with 3 chopped spring onions.



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