Lucy’s Guide to Feeling Good, Day 3

Butternut Squash Soup

Day 3

“On waking have a glass of warm water and lemon juice. This naturally alkalising start to the day helps detoxify the liver and is rich in vitamin C.” 

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Karl shares a fitness tip for today.

Breakfast

Fruity Breakfast Omelette with Cinnamon

Fruity Omelette

Ingredients

  • 1 banana, chopped
  • 1 tsp. Lucy Bee Coconut Oil
  • 2 eggs, beaten
  • Small handful of blueberries / strawberries / raspberries
  • 10g almond flakes
  • Pinch of Lucy Bee Cinnamon Powder

Method

  1. Preheat the grill.
  2. Sauté the banana in Lucy Bee Coconut Oil, in a small frying pan.
  3. Add the eggs, followed by the fruit then almond flakes and Lucy Bee Cinnamon Powder.
  4. Cook until firm, either on the hob or under the grill for 2 – 3 minutes.

or alternatively,

Berry and Banana Smoothie

Strawberry Smoothie H

Ingredients

  • 100g frozen mixed berries of your choice
  • 1 ripe banana
  • 120ml almond milk
  • 1 tsp. milled flaxseed
  • 1 tsp. chia seeds
  • 1 tbsp. quinoa flakes
  • 1 tbsp. Lucy Bee Coconut Oil

Method

  1. Place all items in a blender and blend until smooth.

Lucy LovesQuinoa Mother Grain

 

Quinoa flakes contain significantly more protein than some grains. They are cleansing to the arterial system and rich in calcium, iron, B-complex vitamins and vitamin E.

Lunch

Chicken Fajitas Lucy Bee Style

Chicken Fajita

Ingredients

  • 4 chicken breasts, cut into bite-sized pieces
  • 2 tsp. sweet smoked paprika
  • Pinch of ground cumin
  • 1 tbsp. Lucy Bee Coconut Oil, melted
  • Juice of one lime
  • 1 red pepper cut into thin strips
  • 1 red onion, finely sliced
  • Freshly ground black pepper
  • 8 gluten free wraps
  • Natural yoghurt, guacamole, salsa and grated cheese to serve. If wanting a dairy free option, choose lactose free yoghurt and cheese.

Method

  1. Put the chicken pieces into a bowl or plastic Ziploc bag. Add the paprika, cumin, lime juice, black pepper and melted Lucy Bee Coconut Oil and stir to coat. If in a bag, it’s easier to “massage” into the chicken. Leave to marinate for 10 minutes, or longer if you have the time.
  2. Melt 2 tbsp. Lucy Bee Coconut Oil in a large frying pan. Add the chicken and fry until the chicken is cooked. Put the chicken into an oven-proof dish and keep warm until ready to serve.
  3. Fry the onions, then the peppers until cooked.
  4. Warm the fajitas in the oven for 10 minutes.
  5. TO SERVE:
  6. Make up your fajita by adding chicken, onion and peppers along with grated cheese, tomatoes, guacamole, shredded lettuce or natural yoghurt, to suit your taste.

or alternatively,

Sweet Potato Stuffed with Courgette

LunchBox Baked stuffed sweet potato

Ingredients

  • 1 sweet potato
  • 1/2 courgette
  • 120g aubergine
  • 1 tbsp. Lucy Bee Coconut Oil
  • Lucy Bee Himalayan Salt and ground black pepper, to season
  • Optional – sprinkle of grated cheese (can be lactose free)

Method

  1. Preheat the oven to 180C, 350F, gas mark 4.
  2. Wash and scrub the sweet potato then pierce the outside a few times with a knife.
  3. Brush over with a small amount of melted Lucy Bee Coconut Oil.
  4. Bake for 50 mins – 1 hour. To check if it’s cooked, pierce with a sharp knife – it should feel soft.
  5. Whilst the sweet potato is cooking, cut up the courgette and aubergine and fry in some Lucy Bee Coconut Oil, until soft.
  6. Once the sweet potato is cooked, cut it open and allow to cool for a few moments. then add the courgette and aubergine, season with Lucy Bee Himalayan Salt and pepper and add a sprinkle of cheese, if using (this can be lactose free).
  7. Can be eaten on its own or served with baked chicken

Afternoon Snack

Green Smoothie

Green Smoothie time

Ingredients

  • 1 handful of kale
  • 250ml coconut water
  • 1 tsp. honey
  • 1tsp. Lucy Bee Coconut Oil
  • 1 tbsp. chia seeds
  • 1/2 avocado

Method

  1. Place all ingredients into a blender and blend until smooth.

This is a great way to nourish and keep you going during the afternoon.

Dinner

Curried Pumpkin or Butternut Squash Soup

Butternut Squash Soup

Ingredients

  • 2 tbsp. Lucy Bee Coconut Oil
  • 2 cloves garlic, chopped
  • 1 large onion, chopped
  • 1 large carrot, peeled and chopped
  • 2 stalks celery, chopped
  • 1 medium pumpkin or butternut squash, peeled and chopped
  • 1 tbsp. medium curry powder
  • 400ml coconut milk
  • 500ml water
  • 500ml vegetable stock
  • Coriander, chopped

Method

  1. Heat the Lucy Bee Coconut Oil in large saucepan and sauté the garlic, onion, carrot and celery, until tender.
  2. Stir the curry powder in and mix well. Add the pumpkin/squash, coconut milk, water and stock stir.
  3. Bring to boil.
  4. Reduce the heat, cover and simmer for about 40 minutes to an hour, adding more liquid (this could be more coconut milk to make it creamier ), if required.
  5. Check that the vegetables are cooked through. Pour into a blender or use a hand blender and puree.
  6. Serve with chopped coriander.

or alternatively,

Simple Tomato Sauce and Pasta

Pasta tomato & anchovy

I prefer to use gluten free, organic brown rice pasta, from Rizopia

Ingredients

  • 10g  Lucy Bee Coconut Oil
  • 2 garlic cloves, chopped
  • 1 tin anchovies
  • 1 tin of chopped tomatoes
  • A handful of parsley, chopped
  • Ground black pepper to season
  • 150g pasta of your choice

Method

  1. Melt the Lucy Bee Coconut Oil in a heavy based saucepan and add the anchovies plus oil and garlic. Sauté until the anchovies have broken down and the garlic is just lightly golden.
  2. Add the tomatoes and parsley and gently simmer for approximately 30 minutes. Sometimes I put mine into the oven.
  3. Meanwhile, cook the pasta as per the instructions on the pack.
  4. One the sauce is cooked, add the pasta to the sauce and stir together.
  5. Serve with your favourite green vegetables or salad.

Beauty Tip for the Evening

“…you’ll feel yourself soft and smooth all over.”

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Enjoy!

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.