Kick off day one and "clean the pipes" with a fiber and anti-oxidant filled ginger berry chia pudding! Continue day one with a completely vegan menu that includes a hearty quinoa stir-fry loaded with veggies and a warm and comforting ginger turmeric lentil soup.
ginger berry chia pudding
- 1 cup nut milk
- 2 tablespoons chia seeds
- 1/2 teaspoon minced ginger
- 1/2 teaspoon cinnamon
- 1 teaspoon maple syrup
- 1/4 cup mixed berries (feel free to use frozen)
Combine all the ingredients except the berries in a mason jar and shake hard until well combined. Refrigerate for 15 minutes or overnight, top with berries and enjoy.
Hungry? Reach for a fiber, protein, and healthy fat filled snack that will sustain you and tied you over until your next meal. Adding cinnamon to a carbohydrate helps to stabilize the increase in blood sugar which occurs naturally when consuming any form of carbohydrate. In this case, the apple is the source of the carb.
apple + nut butter
1 small apple, sliced (the size of a baseball) + 1 tablespoon all natural sugar and salt-free nut or seed butter + a light dusting of ground cinnamon.
This very veggie stir-fry is loaded with cruciferous vegetables. Broccoli and cabbage are all prominent members of this special group of veggies which are known for their cancer preventing properties and anti-inflammatory effects. The chili flakes in this recipe can also assist with weight management. Capsaicin, which is the component in peppers that gives them their spice, boosts your metabolism and may also encourage a higher intake of water and a reduced consumption of food due to the heat.
ginger quinoa stir-fry
makes 2 servings
- 2 tablespoons olive oil
- 2 tablespoons ginger, minced
- 2 cloves garlic, minced
- 2 teaspoons ground turmeric
- 2 teaspoons red pepper flakes
- pinch black pepper
- 1 small head of broccoli, florets cut into bite-size pieces, stalk peeled and chopped
- 1/4 head purple cabbage, core removed, leaves shredded
- 1 cup red bell pepper, chopped
- 1 cup cooked black beans, if using canned, drained and rinsed
- 1 cup quinoa, rinsed
- 2 tablespoons hemp seeds
- 1/4 cup cilantro, chopped
- Lime wedges, for serving
- Bring 2 cups of water and quinoa to a boil, reduce to a simmer, cover, and cook for 12 minutes, or until water is absorbed. Remove from heat, fluff, cover and let stand for 10 minutes.
- In a wok or dutch oven ( I use this pan), warm olive oil over medium heat and add the ginger, garlic, turmeric, black pepper, and chili flakes and cook for 1 minute. Add in broccoli, stir to combine, and cover pot for 2 to 4 minutes or until broccoli is just starting to turn bright green . Toss in cabbage and bell peppers and sauté until soft. Add black beans and quinoa and cook for a minute to combine and heat through.
- To serve, transfer to bowls, top with hemp seeds, cilantro, and a squirt of lime.
Too bland for you? Add drizzle a mustard vinaigrette (dijon mustard, apple cider vinegar, and olive oil) or tamari and sesame oil.
Low on energy? Get a boost from sliced cucumber and 2 tablespoons of hummus.
makes 1 1/2 cups
- 1 cup cooked chickpeas, drained and rinsed if using canned
- 1⁄2 teaspoon ground cumin
- 1/4 teaspoon coriander
- 1 tablespoon minced garlic
- 1⁄4 cup lemon juice
- 1⁄4 cup tahini
- 1⁄4 cup extra virgin olive oil
- Sea salt and pepper to taste
- Smoked paprika for garnish
In a food processor combine the chickpeas, garlic, lemon juice, cumin, coriander, tahini, and olive oil. Process until smooth, adding ice water as needed to form a smooth, thick paste. Garnish with paprika and serve with vegetables.
For dinner make this simple and hearty red lentil soup finished with lemon and peppery arugula.
Red Lentil Soup with Arugula and Lemon
recipe adapted from Amy Chaplin's book At Home in the Whole Food Kitchen
- 2 tablespoons extra virgin olive oil
- 1 medium onion, finely chopped
- 5 garlic cloves, mined
- 2 tablespoons of ginger, minced
- 1 tablespoon ground turmeric
- 2 cups red lentils, washed and drained
- 6 cups filtered water
- 1 1/2 teaspoons sea salt
- pinch of freshly ground black pepper
- 4 cups torn arugula leaves, baby spinach, or kale
- 1/4 cup freshly squeezed lemon juice
- 1 cup cooked quinoa or brown rice (optional)
- In a dutch oven, warm the olive oil over medium heat. Add the onions and sauté for 5 minutes. Add the ginger, garlic turmeric, black pepper and sauté for 2 to 3 minutes.
- Add the lentils and water, and bring to a boil. Cover soup and cook at a simmer for 30 to 40 minutes or until lentils are creamy and most of the water is dissolved. Stir every 10 minutes to prevent the lentils from sticking to the bottom of the pot.
- Add salt, uncover pot, and cook for an additional 5 minutes or until lentils are completely dissolved.
- Right before serving, add the greens, cook until just wilted, and serve from fresh lemon juice and grains if using.
Need something sweet? Have a clementine or two.
Need to refresh on the guidelines? Refer to them here.