Lucy’s Guide to Feeling Good, Day 5

Spaghetti Bolognese

Day 5

“Start your day with a glass of warm water and the juice of ½ a lemon squeezed into it.  This is naturally alkalising – great to detoxify the liver first thing in the morning.  Also, rich in vitamin C.”

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Fitness Tip

Check out our fitness tip from the Lucy Bee trainer, Karl:

Breakfast

Chocolate Smoothie with Lucy Bee

Chocolate Smoothie

Ingredients

  • 100g blueberries
  • 1 ripe banana
  • 120ml almond milk
  • 1 tbsp. Lucy Bee Coconut Oil
  • 1 tbsp. Lucy Bee Cacao powder or cacao nibs, plus extra to serve

Method

  1. Place all items in a blender and mix. You can top with cacao nibs.

or alternatively,

Lucy Bee Porridge

Porridge & Seeds

Ingredients

  • 30g gluten free porridge oats
  • 200g almond milk or waterl
  • 1 tbsp. ground flaxseed
  • 1 tsp. almonds
  • 1 tsp. pumpkin seeds
  • 10g raisins (optional)

Method

  1. Put the oats and almond milk into a saucepan, bring to the boil and simmer for 4-5 minutes, stirring from time to time – make sure that it doesn’t stick to the bottom of the pan.
  2. Leave to stand for 5 minutes then stir the  almonds and seeds in, before serving.
  3. Sprinkle with raisins (optional)

Lucy Loves

Coconut water contains electrolytes which makes it naturally hydrating. Perfect before and after exercise or after a night out!!

Coconut WaterLunch

Scrambled Eggs with Turmeric

Ingredients

  • 1 tsp. Lucy Bee Coconut Oil
  • 2 eggs, beaten
  • 1/2 tsp. Lucy Bee Turmeric Powder
  • A pinch of Lucy Bee Himalayan Salt and ground black pepper

 Method

  1. Add the Lucy Bee Coconut Oil and eggs to a saucepan on a low heat.
  2. Leave to sit for 30 seconds, then slowly ‘push’ the eggs around with a spatula.
  3. Add in the Lucy Bee Turmeric Powder and stir.
  4. Once almost cooked, remove the heat, as the eggs will still cook further. Season with Lucy bee Himalayan Salt and ground black pepper.

or alternatively,

Warm Quinoa Salad with Red Onion

Quinoa Salad

Ingredients

  • 25g Lucy Bee Coconut Oil
  • 1 small red onion, sliced
  • 1 red pepper, sliced
  • 200g quinoa
  • 500ml vegetable stock
  • Small bunch of parsley, chopped

Method

  1. Melt the Lucy Bee Coconut Oil in a large saucepan. Sauté the onion and pepper for a few minutes, until soft.
  2. Add the quinoa and cook for 3 minutes.
  3. Add the stock, cover and leave to simmer for 15 minutes, or until soft.
  4. Stir in the parsley. Ready to serve.

Afternoon Snack

Kale Crisps Lucy Bee Style, Perfect ‘On the Go’ Snack

Kale crisps

Ingredients

  • 1 tbsp. Lucy Bee Coconut Oil
  • A bunch of kale
  • Sweet paprika, to serve

Method

  1. Preheat the oven to 180C, 250F, gas mark 4.
  2. Place the Lucy Bee Coconut Oil onto a baking tray and heat.
  3. Wash the kale, pat dry then cut out the stalks before adding the leaves to the baking tray and toss in Lucy Bee Coconut Oil.
  4. Bake for 15 minutes, tossing once during cooking.
  5. Sprinkle with paprika and enjoy!

Dinner

Chicken and Fennel with Butter Beans

Chicken & Fennel

Ingredients

  • 8 chicken thighs skinned, with or without bone
  • 3 onions, chopped
  • 3 garlic cloves, chopped
  • 2/3 sticks celery, sliced
  • 1 jar red peppers (skinned and seeded) I use Fragata Peppers Pimiento Piquillo
  • 300ml chicken stock
  • 2 tbsp. pimento (hot, medium or mild)
  • 2 cans butter beans
  • 1 tin of chopped tomatoes
  • 1 tbsp. fennel seeds
  • ½ chorizo, peeled and sliced
  • 1 tbsp. Lucy Bee Coconut Oil
  • Parsley, chopped, to serve

Method

  1. Preheat the oven to 180C, 350F, gas mark 4.
  2. In a heavy based pan, sauté the onions in Lucy Bee Coconut Oil, until soft (not burnt), then add the garlic and sauté for about 2 minutes .
  3. Add the celery and continue to cook for a further 3 minutes (I often turn the heat down and cover with a lid at this point, the onions, garlic and celery soften without burning).
  4. Add the chorizo and sauté for about 5 minutes.
  5. Add the chicken and pimento and mix in with the onions, garlic, chorizo and celery – everything should be looking red now!
  6. Stir in the fennel seeds and red peppers and add the tomatoes, chicken stock and beans. Season with Lucy Bee Himalayan Salt and black pepper.
  7. Bring to the boil, cover and place in a preheated oven for 1 ½ hours.
  8. Before serving, stir in a generous amount of chopped parsley.

or alternatively,

Spaghetti Bolognese

Spaghetti Bolognese 

Ingredients

  • 400g Aberdeen Angus minced beef
  • 10g Lucy Bee Coconut Oil
  • 2 garlic cloves, crushed
  • 2 onions, chopped
  • 150g carrots, sliced
  • 100g celery, finely chopped
  • 1 tin of tomatoes
  • 1 tbsp. tomato puree
  • Good pinch dried thyme
  • Lucy Bee Himalayan Salt and ground black pepper

Method

  1. Preheat the oven to 160C, 300F, gas mark 2.
  2. In a large heavy based saucepan, add Lucy Bee Coconut Oil. Once this has melted, add the onions, carrots, celery and garlic and sauté for around 8-10 minutes, until the vegetables have softened.
  3. Increase the heat slightly and add the mince and stir until browned.
  4. Stir the tomatoes in along with the thyme, tomato puree, Lucy Bee Himalayan Salt and pepper.
  5. Stir everything together, bring to a gentle simmer.
  6. I like to cook mine in the oven for around 1 ½ hours. Optionally cook on the hob over a low heat for the same time, stirring occasionally to prevent sticking.

Beauty Tip

“Use coconut oil to shave before a night out and save time.”

See all 10 Days Here.

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.