Lucy Bee’s 10 Day Clean Eating Guide – Day 4

butternut-squash-risotto-2_22761821192_o
Welcome to Day 4 of Lucy’s Clean Eating Guide

Here at Lucy Bee, we’re firm believers in enjoying our food and feeling satisfied and nourished, all without feeling deprived in any way! Today’s recipes really do fit the bill……..

orange-lemon-and-warm-water_22152610094_o

To Start Your Day – Oil Pull + Morning Booster With Turmeric

[pull_quote_center]Try adding a shake of Lucy Bee Turmeric Powder to your morning’s glass of warm water and lemon for an extra kick. [/pull_quote_center]

 

Breakfast – Porridge with Lucy Bee Maca and Sautéed Apple

Porridge with Lucy Bee Maca Powder.

Ingredients (serves 1)

FOR THE PORRIDGE:

  • 30g gluten free oats
  • 200ml almond milk
  • 1 tsp. Lucy Bee Maca Powder

FOR THE TOPPING:

  • 1 apple, sliced
  • Handful of almonds
  • 1 tsp. Lucy Bee Cinnamon Powder
  • 1 tsp. Lucy Bee Coconut Oil

Method

  • Put the oats, almond milk and Lucy Bee Maca Powder into a saucepan and gently warm on a medium heat until the oats are cooked. Stir from time to time so the oats don’t stick to the bottom of the pan.
  • Meanwhile, sprinkle the apple and almonds with Lucy Bee Cinnamon Powder and sauté in a frying pan with Lucy Bee Coconut Oil for 5 minutes at a low heat. To serve, place on top of the porridge.

Nutritional information: gluten free, wheat free, dairy free, lactose free, vegan. vegetarian

[quote_center]”Tip of the day: Treat your skin to our face mask – simply mix 1 tsp. Lucy Bee Cacao Powder and 1 mashed banana to make your own homemade face mask! Cacao contains many antioxidants, so protects the skin from free radicals. Studies have also shown that the flavonoids in dark chocolate absorb UV light, helping to protect the skin.”[/quote_center]

Lunch – Leftover Butternut Squash Risotto

butternut-squash-risotto-2_22761821192_o

Ingredients (serves 4)

Prepping ahead for meals makes life so much easier and the same can be said for making extra when cooking to use another day – it’s such a wonderful feeling when you’re hungry to know that you’ve got something already made! If you didn’t make this risotto earlier, here’s the recipe again.

  • 1 medium butternut squash, peeled and chopped
  • 2 tbsp. Lucy Bee Coconut Oil
  • 1 yellow onion
  • 2 garlic cloves
  • 180g risotto rice
  • 1 small glass of white wine
  • 800 ml vegetable stock
  • 1 bay leaf
  • 3 slices of pancetta (optional)
  • 1 tbsp. dried sage
  • Parmesan cheese or nutritional yeast (to taste)
  • Lucy Bee Himalayan Salt, to season

Method

  • Preheat oven to 180C, 350F, gas mark 4.
  • Place the butternut squash into a baking dish and toss with 1 tablespoon of Lucy Bee Coconut Oil.
  • Roast the butternut squash for 30-40 minutes or until soft, flipping them halfway through.
  • While the butternut squash is cooking, melt the remaining tablespoon of Lucy Bee Coconut Oil in a pot on medium heat and add the onion. Cook until the onion turns translucent.
  • After 2 minutes, add the garlic cloves and cook for a further minute.
  • Add the risotto rice and coat it evenly in Lucy Bee Coconut Oil.
  • Add all of the white wine and stir continuously until completely evaporated.
  • Add 200 ml of vegetable stock on a low heat.
  • Stir the mixture to ensure the risotto rice does not stick to the bottom of the pot.
  • Once the rice has absorbed the stock, add 200ml more and stir again.
  • While doing this, if your butternut squash is ready, remove from the oven and replace with pancetta for 5-10 minutes. If the squash is not ready, add the pancetta in with it.
  • Add the remaining stock and simmer until the rice has absorbed it all.
  • Add in the dried sage and nutritional yeast and stir.
  • Can put more nutritional yeast on the top if preferred.

Nutritional information: gluten free, wheat free

 

Snack – Carrots and Hummus

lucy-bee-troot-hummus-with-garlic_18770868285_o

Ingredients (serves 4-6)

  • 300g raw beetroot, chopped into small pieces
  • 1 or 2 cloves garlic, chopped
  • 1 tsp. Lucy Bee Coconut Oil, melted
  • 1 tin organic chickpeas, drained
  • 60g tahini
  • Juice of 1½ lemons
  • 70ml extra virgin olive oil
  • Lucy Bee Himalayan Salt and ground black pepper

Method

  • Preheat oven 170C, 325F, gas mark3.
  • Place the beetroot and garlic with the Lucy Bee Coconut Oil in the oven and roast for 30 minutes.
  • Once cooked, put the beetroot, garlic and all other ingredients into a food processor and blitz into a fine paste – you may need to add a little more lemon or oil to get your desired consistency.
  • Serve with chopped carrots, celery and cucumber or pitta bread.

Nutritional information: gluten free, wheat free, dairy free, lactose free, vegan, vegetarian

Dinner – Asian Chicken Salad

asian-chicken-salad_23079156732_o

Ingredients (Serves 2)

  • 1 tsp. Lucy Bee Coconut Oil
  • 1 pepper, chopped
  • 1 courgette
  • 2 organic, free range chicken breasts, cut into small pieces
  • 10 closed cup mushrooms
  • 75g mange tout
  • 1 spring onion, chopped into 2cm slices
  • 100g red cabbage
  • 50g green beans
  • 3 tbsp. tamari
  • 2 tbsp. sweet chilli sauce

Method

  • Optional first step is to marinate the chicken breasts in extra tamari and sweet chilli sauce. Start by melting the Lucy Bee Coconut Oil on a low to medium heat and adding the pepper. The longer it cooks on a low heat, the softer it will be. While the pepper is cooking, spiralise the courgette.
  • Once the pepper begins to soften, add in the chicken breast. After 2-3 minutes, add the mushrooms, mange tout, spring onion, red cabbage and green beans and cook for a further 5 minutes.
  • Once the ingredients are cooked to your preference, add in the tamari and sweet chilli, stirring it in well.
  • You may find you want to add more sauce.
  • Take off the heat and add it on top of the courgetti in a bowl.

Nutritional information: gluten free, wheat free, dairy free, lactose free

 

Post-dinner – Frozen Banana Delights

chocolate-coated-bananas_14628126674_o

Ingredients (serves 2-4)

  • 2 bananas
  • 3 tbsp. Lucy Bee Coconut Oil, melted
  • 1 tbsp. Lucy Bee Cacao Powder
  • FOR THE TOPPING:
  • 1 tsp. flaked almonds
  • 1 tsp. goji berries
  • 1 tsp. desiccated coconut or raisins

Method

  • Freeze the bananas for 1 hour.
  • Mix together the Lucy Bee Coconut Oil and Lucy Bee Cacao Powder.
  • Half the bananas and roll each one in the chocolate sauce then the topping of your choice. 

Nutritional information: gluten free, wheat free, dairy free, lactose free, vegan, vegetarian


Fitness tip of the day: Lying Side Leg Raise

See all 10 Days of Lucy Bee’s Guide

Lucy Bee

About Lucy Bee Limited

Lucy Bee is concerned with Fair Trade, ethical and sustainable living, recycling and eating close to nature with additive free products for health.

Members of the Lucy Bee team are not medically trained and can only offer their best advice. Any information provided by us is not intended to diagnose, treat, cure or prevent disease.

Please note you should always refer your health queries to a qualified medical practitioner.