You almost made it through the week! Day 4 begins with a protein and veg filled scramble, followed by a hearty kale and soba noodle bowl, and finishes with a warming and grounding soup.
This veg scramble is the prefect way to get in some veggies first thing. Still not sold on eating your yolks? One whole egg provides about 70 calories, depending on the size, and about six grams of highly bioavailable protein. Eggs are a good source of choline, which has been linked to preserving memory, and contain lutein and zeaxanthin, which have been shown to promote eye health. Biotin, selenium, phosphorus, and vitamins A and D are also found in eggs. Some eggs are rich in omega-3s, depending on the hen's diet. In addition, when you consume the whole egg, you reduce your food waste.
very veggie turmeric scramble
- 1 tablespoon olive oil or coconut oil
- 1/2 cup broccoli florets, minced
- 1/2 cup baby bella mushrooms, thinly sliced
- 1 cup spinach, chopped
- 2 scallions, thinly sliced
- 2 teaspoons butter, ghee, or coconut oil
- 4 pasture raised eggs
- 1/8 tsp ground turmeric or freshly grated turmeric root
- Black pepper + pinch of salt
- Whisk the eggs, turmeric, salt, and a few grinds of pepper in a bowl, and set aside.
- Warm the olive or coconut oil in an 10-inch pan over medium heat. Add the broccoli, mushrooms, and a pinch of salt, and sauté until tender, about 3-4 minutes. Add the spinach and scallions and sauté until spinach starts to wilt, about another minute. Transfer the vegetables to a bowl. Wipe away any residue from the pan.
- Warm the butter, ghee, or coconut oil over medium-low heat and pour in eggs. Tilt the pan so that the eggs coat the entire bottom. The eggs should sizzle once they hit the pan. If not, turn up the heat. Use a spatula to gently push the eggs from the edges to the center of the pan. Tilt the skillet so that the uncooked eggs flow into the open spaces. Cook for 1 to 2 minutes. Once the eggs look almost set, add the filling to the center of the omelet. Fold the bottom third of the omelette over the center, and then fold the top third down for a French style omelet. Fold in half, for American style.
- Slide the omelette onto a large plate and split in half.
For a snack, go for protein and fiber-filled spiced chickpea poppers!
makes 2 servings
- 1 cup cooked chickpeas
- 1⁄4 cup extra virgin olive oil
- 2 teaspoons ground cumin
- 1 teaspoon smoked paprika
- 1 teaspoon ground turmeric
- 1/2 teaspoon chili powder
- Sea salt and pepper to taste
- Preheat oven to 350° F. Toss beans in a medium bowl with oil, cumin, paprika, turmeric, and chili powder. Sprinkle with salt and pepper.
- Transfer beans to parchment lined sheet tray and roast until crispy, about 15 to 20 minutes. Stir halfway through cooking.
This salad is full of plant-based protein from the buckwheat, edamame, and hemp seeds. The miso in the dressing adds a boost of probiotics since miso paste is fermented soy or chickpeas, depending on the variety that you select. In case you were curious, contrary to its name, buckwheat is gluten-free and contains fiber and magnesium.
kale + soba salad with miso ginger almond dressing
- 2-3 tablespoons white or chickpea miso
- 2 tablespoons almond or sun butter
- 1/4 cup fresh lime juice
- 1 small garlic clove
- 1-inch piece ginger, peeled and minced
- 1/4 cup reduced sodium tamari
- 1 tablespoon toasted sesame oil
- 1/4 cup brown rice vinegar
- 2 or more teaspoons water to thin to preferred consistency
- 1 1/2 cups cooked buckwheat noodles
- 1 cup lacinato kale, cut into ribbons
- 1/2 cup Napa cabbage, shredded
- 1 cup grated carrot
- 1/2 cup edamame (I buy frozen and either blanch for 10 seconds in boiling water or let sit out on the counter until defrosted)
- 1/2 avocado, cubed
- 1 tablespoon hemp seeds
- Place all of the dressing ingredients into a blender and run until smooth. Add water, a teaspoon at a time to thin, if needed.
- Combine the noodles, kale, cabbage, carrot, and edamame in a large bowl. Toss with preferred amount of dressing, and top with avocado and hemp seeds.
Ginger and spices add immune boosting qualities, and the spinach and beans make this hearty and robust stew a complete meal. The chana dal also works well served over brown rice. If you are not a fan of strong aromatic spices, omit the finishing oil, which is a combination of whole spices toasted in ghee and used to garnish and flavor the stew.
immune boosting chana dal with spinach
- 2 cups chana dal (split chickpeas)
- 1 tablespoon olive oil
- 1/2 of a large yellow onion, chopped
- 4 cloves garlic, minced
- 1-inch knob of ginger, peeled and minced
- 3 medium sized carrots, peeled and chopped
- 1 teaspoon curry powder
- 1/4 - 1/2 teaspoon red chili flakes (depending on how spicy you like it)
- Salt and pepper
- 8 cups water or stock ( I do a combo of both)
- 2 bay leaves
- 6 cups spinach
finishing oil (optional)
- 2 tablespoons ghee
- 1/2 teaspoon each: fennel seeds, cumin seeds, black mustard seeds, garlic granules, chili flakes
- Rinse and sort through the chana dal.
- In a large dutch oven, warm 1 tablespoon of olive oil. Add the onion, garlic, ginger, and carrots, and sauté for 8 minutes or until the onion is softened. Add the curry powder, red chili flakes, and a pinch of salt and pepper, and mix together for 30 seconds.
- Add the chana dal, 8 cups of stock/water, and bay leaves to the vegetables. Bring to a boil. Reduce to a simmer and cook for 40 minutes. Remove from heat. Using an immersion blender or a potato masher, mash half the beans to thicken the stew. Mix in the spinach and keep warm.
- To make the finishing oil, melt the ghee in a small sauce pan. Add the spices and toast for 30 seconds. Stir oil into dal, or top individual bowls with a preferred amount and serve immediately.
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Here is the menu! Feel free to mix it up and curate your clean up as you please. This is a guide to help motivate you to feel your best.
- Blueberry Goji Smoothie
- Brown Rice Cake with Almond Butter and Cinnamon
- Very Veggie Chop
- Immune Boosting Chana Dal
- Kale, Egg, and Avocado Bowl
- Endive and Red Pepper Dip
- Vietnamese Salmon Salad
- Spaghetti Squash with Roasted Broccoli and Chickpeas
- Matcha Spinach Smoothie
- Hard Boiled Egg with Everything Spice
- Curry Ginger Carrot Soup
- Sweet Potato Noodles with Kale Pesto
- Very Veggie Scramble
- Turmeric Poppers
- Kale and Soba Noodle Salad with Miso Ginger Almond Dressing
- Immune Boosting Chana Dal
- Cinnamon Banana Flax Oatmeal
- Mary's Gone Crackers + Avocado
- Curry Ginger Carrot Soup
- Very Veggie "Fried" Quinoa