Lucy’s Guide to Feeling Good, Day 6

Spinach & Kale Pancake

DAY 6

“Start your day with a glass of warm water and 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

Watch today’s fitness video from Karl:

Breakfast

Heart Healthy Granola – The Perfect Breakfast

Granola

Ingredients

  • 80g Lucy Bee Coconut Oil, melted
  • 150g organic gluten free small rolled oats
  • 40g sunflower seeds
  • 40g pumpkin seeds
  • 40g chopped almonds
  • 40g desiccated coconut
  • 60g dried fruit (total) – blueberries, cranberries, raisins, cherries – to suit your taste
  • 1 tbsp. chia seeds
  • 50g apple juice
  • 1 tsp. Lucy Bee Cinnamon Powder

Method

  1. Preheat the oven to 150 C, 300 F, gas mark 2.
  2. Place the dried fruit into a saucepan with the apple juice, bring to the boil then simmer for 5 minutes. Leave to cool. NOTE: the juice should be absorbed by the fruit.
  3. In a large bowl, mix the Lucy Bee Coconut Oil with the remaining ingredients, add the cooled dried fruit and tip the mixture onto a baking sheet, spreading evenly.
  4. Bake for 20-30 minutes until the mixture is golden brown. NOTE: You may need to stir half way through so the mixture doesn’t burn.

or alternatively,

Raspberry Smoothie with Almond Milk

Raspberry Smoothie

Ingredients

  • 100g raspberries
  • 1 ripe banana
  • 120ml almond milk
  • 1 tbsp. Lucy Bee Coconut Oil and 1 tsp. Lucy Bee Cacao Powder
  • 1 tsp. of manuka honey – optional

Method

  1. Place all items (except for the Lucy Bee Cacao and half of the Lucy Bee Coconut Oil) in a blender and mix.
  2. Mix the remaining Lucy Bee Coconut Oil and Cacao and swirl around the cold glass before you add the smoothie.

Meg Loves

“Cinnamon is antiviral, antioxidant and anti inflammatory, it is also an excellent natural source of fibre and calcium.  It makes sense to add it to our food, not just for the great taste but for the health benefits.”

Cinnamon

Lunch

Pancakes with Spinach, Kale and Lucy Bee

Spinach & Kale Pancake

 Ingredients

  • A handful of spinach
  • A handful of kale
  • 1 tbsp. water
  • 5 tbsp. gluten free plain flour
  • 2 eggs
  • 1/2 garlic clove, chopped
  • Lucy Bee Himalayan Salt and ground black pepper, to season
  • 1 tsp. Lucy Bee Coconut Oil

Method

  1. Blend the spinach and kale in a blender with a tablespoon of water.
  2. Add the flour, eggs, garlic, seasoning and continue to blend until mixed together.
  3. Heat the Lucy Bee Coconut oil in a small frying pan and spoon out enough pancake mixture to cover the pan. Fry for 2 -3 minutes on each side.
  4. Great served with sweet potato mash, sprinkle of Lucy Bee Cinnamon (optional) and topped with Greek yoghurt (or use a lactose free alternative) and pumpkin seeds.

or alternatively,

Stuffed Mushrooms with Aubergine

Stuffed Mushroom and Aubergine

Ingredients

  • 4 large flat mushrooms
  • 1 aubergine, diced
  • 2 garlic cloves, chopped
  • 1/2 red onion, chopped
  • Handful of chopped chives
  • Fresh chilli chopped (I only used a little ie 2 rings)
  • 1 tsp. Lucy Bee Coconut Oil
  • 1 tsp. cumin
  • 1 tbsp. pine nuts
  • Goat’s or feta cheese, if required, to top the mushrooms. Omit if wanting lactose free or vegan

Method

  1. Preheat the oven to 180C, 350F, gas mark 4.
  2. On a low heat, melt the Lucy Bee Coconut Oil in a large frying pan.
  3. Fry the aubergine, garlic, onion, chives and chilli until the aubergine is soft. This may take about 15 minutes.
  4. Add the cumin and pine nuts and fry for 2-3 minutes.
  5. Cut the stalks out of the mushrooms and place the aubergine mixture into them.
  6. If using, top with the cheese then bake for 12 minutes.

Afternoon Snack

Greek Yogurt with Banana or Frozen Berries

Yoghurt & Banana 3

Bananas are rich in potassium and fibre a perfect natural energy source.

Dinner

Sautéed Squid with Potatoes and Chilli

Squid

Ingredients

  • 60g Lucy Bee Coconut Oil
  • 500g squid, sliced into rings
  • 350g cooked waxy potatoes in bite-sized pieces
  • 150g red onion, finely sliced
  • ½ tsp. crushed dried chillies
  • 2-3 cloves garlic, finely chopped
  • 1 tbsp. sherry vinegar
  • Big handful roughly chopped parsley

Method

  1. Melt the Lucy Bee Coconut Oil in a large heavy based frying pan.
  2. Sauté the onion until, then soft add the potatoes and continue to sauté until the onions and potatoes are just browning (not burnt!) – you will need to stir occasionally.
  3. Add the garlic and cook for a further 2-3 minutes, stirring so the onions and garlic are mixed with the potatoes.
  4. Add the squid and dried chillies and cook for 3 to 5 minutes (overcooking will make the squid tough).
  5. Add the sherry vinegar and parsley. Stir into the mixture and serve. As a main course, serve with a green salad.

or alternatively,

Steak served with Sweet Potatoes and Salad

Steak cooked

 

Fry your steak in Lucy Bee Coconut Oil, to your liking and add a salad and / or roasted sweet potatoes.

To make these, peel and cube the sweet potato, toss in melted Lucy Bee Coconut Oil and roast for 45 minutes.

Beauty Tip

“[Lucy Bee] It’s so versatile…”

 

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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.