Your final week of detoxing is here!
Choose from any of the below, 1 per day, you can mix these around or just have your favorites. and they can be divided in half for morning and afternoon or saved for after supper.
1. 2 dried Apricots and 4 walnuts
2. 2 squares of dark ( minimum 70% chocolate) and 10 almonds
3. 1 oat cake spread with 2 teaspoon peanut butter
4. 2 dried figs and 4 walnuts
5.1 natural yogurt and 1 teaspoon honey and 10 raisins
6.1 oatcake 2 teaspoons humus and carrot sticks ( 1 medium carrot)
7 .1 museli bar (there are many types on the market go for oat based one of aroudn100 K cals per bar)
Everyday Green tea or herbal tea and plenty of water during the day. 1 cup of coffee if you really need it. Avoid milk and sugar.
Breakfast: Bircher Muesili (can be made the night before)
2 desert spoons oatmeal( raw porridge)
100 grams Greek yogurt
1 chopped apple
1/2 cup raspberries or blue berries
5 chopped almonds
2 desert spoon skimmed milk
2 teaspoon honey
Combine all ingredients
Lunch: Smoked Mackerel and potato Salad with Watercress.
75 gms Smoked Mackerel in pieces
100 gms cooked new potatoes (3 small potatoes) sliced
2 chopped spring onions
Combine above ingredients
Serve with a bunch of watercress and 2 teaspoons dressing
Supper: Chestnut and mushroom tagliatelle
50 gms tagliatelle cook according to instructions.
50 gms cooked chestnuts(these can be bought vaccum packed or tinned)
4 small mushroom sliced
1/2 small onion
1/2 clove garlic squashed
1/2 teaspoon fresh rosemary or 1/4 teaspoon dried
1/2 cup vegetable stock
a few drops of truffle oil ( this can be overpowering so only put in 2-3 drops and add more if necessary)
2 teasppons olive oil
heat oil, soften onion when nearly cooked add mushrooms , add garlic and rosemary cook 30 seconds do not brown garlic,
add stock and reduce by half .Add chopped chestnuts and truffle oil and serve with the tagliatelle.
Breakfast: 2 free range eggs, either boiled, poached or scrambled.
Lunch: Beetroot, walnut and hummus Salad with Dill yogurt dressing
1 medium cooked beetroot sliced
2 desert spoons hummus
10 hazelnuts halved
Handful of salad leaves
Combine above ingredients
1/2 teaspoons chopped dill
2 heaped dessertspoons natural yogurt
mix together and served on salad with 1 oat cake
Supper: Broccoli and Cauliflower Cheese
100 gms cauliflower
100 gms broccoli
1 medium leek
50 gms creme fraiche
30 gms mature cheddar ( for maximum flavour)
2 teasppon oil
Cook finely sliced leeks in the oil until soft and then turn up heat and cook until turning golden.
Meanwhile simmer the broccoli and cauliflower cut into florets use the best part of the stalk as well. Cook 5-6 minutes until cooked but still firm.
Combine the creme fraiche and cooked leeks.
Place the broccoli and cauliflower into oven dish, dot with the creme mixture and sprinkle over the grated cheddar.
Cook in a medium /hot oven until golden. Allow to cool for 5 minutes before eating.
Breakfast: 1/2 Mashed Avocado, I tomato cut into pieces on 2 pieces of Ryvita or similar crisp bread.
Lunch: Butternut squash and leek and lentil soup (from week1)
Half a small butternut squash, sliced and cooked in a medium oven on a lightly oiled tray for 20-25 min, when cooked remove seeds, skin can be eaten. Slice 2 medium leeks, 1 medium onion sliced, 50 gms of gms of red lentils , sprig of thyme.
Gently fry the leeks and onion in 3 teaspoons of olive oil over low heat until nearly cooked , turn up the heat and brown, add the cubed squash and lentils and 1 vegetable stock cube. And ½ litre of water and thyme.
Supper: Garlic prawns with beans and Quinoa
50 gms Quinoa cooked according to instuctions with 1/2 vegetable stockcube
6 raw king prawns
1 clove finely chopped garlic
1/4 tea spoon finely chopped red chilli ( or to taste)
Small bunch ( 1 Chopped desert spoon ) Coriander
50 gms fine green beans topped and tailed
3 desert spoon olive oil
Heat the oil in a pan on a low /medium heat stir fry the beans for 2-3 minutes, turn up the heat and add the prawns and cook until they just turn pink add the garlic and chill and cook for another minute, serve on the quinoa with the chopped coriander .
Breakfast: 2 grilled free range chipolata or vegetarian sausages 1 medium grilled halved tomato
Lunch: Chickpea and minted Feta salad
1/2 tin chick peas
30 gms feta
1/2 teaspoon chopped fresh mint or 1 tea spoon mint sauce.
1/4 finely chopped red onion
2 tea spoons olive oil
handful of rocket leaves
Combine the feta, oil ,mint and onion , allow to marinate for at least 30 minutes and then add to the chick peas and rocket.
Supper: Grilled Sea Bass with Beetroot Puree and Kale
100 grms line caught Sea bass
100 grms kale, washed, remove stalks and roughly chop, and dry well in a tea towel
2 teaspoons olive oil
Brush the sea bass with oil and grill or oven bake
For the Beetroot puree
1 medium Cooked Beetroot
1 desert spoon Greek yogurt
1/2 tea spoon fresh chopped dill
1 chopped spring onion
Blitz the above ingredients
For the kale heat 2 teaspoon of olive oil and stir fry the kale for 2-3 minutes.
1/2 cup of mixed red berries or any of the following ( raspberries/blueberries/blackcurrants)
1 chopped Apple
1 chopped orange
1 desert spoon raisins
10 chopped Almonds
2 tea spoons of flax seeds
Lunch :Open Smoked Salmon, Egg and Cucumber sandwich
1 Slice whole meal or Rye Bread
50 gms smoked salmon
1 free range egg hard boiled mashed with 2 tea spoons dressing
1/8 thinly sliced peeled cucumber
Spread the bread with the egg mixture and cover with the salmon and cucumber
Supper: Baked Hallumi, with aubergine and Red Pepper
30 gms of full fat hallumi, sliced
2 medium Tomatoes
1/2 red pepper
1 medium onion
1/2 tin chopped tomatoes
1 teaspoon thyme or 1/2 teaspoon dried .
1 desert spoon olive oil
Green salad leaves with 2 tea spoons dressing
Cube the aubergine and cover with water and simmer for 10 minutes, drain well and pat dry with kitchen paper. Place in an oven dish.
Slice the onion and red pepper.
Heat the oil and soften the onion and red pepper when softened turn up the heat and brown slightly.
Add the tinned tomatoes and thyme, simmer for 5 minutes and pour over the aubergines. Put the slices of Halumi on top and cook in a med/hot oven for 15-20 minutes until the cheese is golden and the mixture is bubbling. Allow to cool slightly before serving for maximum flavour.
Breakfast: 150 gms of Natural full fat yogurt, 2 chopped apricots, 2 chopped prunes, 1 chopped dried fig, 10 hazel nuts chopped,
2 teaspoons of honey.
Lunch: Baked sweet potato with Guacamole and watercress salad
1 baked sweet potato
Cut into wedges brush with olive oil and oven bake for 20-25 minutes until cooked
1/2 ripe avocado mashed
1 chopped medium tomato
1/2 clove squashed garlic
squeeze of lime
Combine the above ingredients and serve wit the sweet potato and a bunch of watercress.
Supper: Grilled Fillet Steak mustard mayonnaise and wilted spinach and spring onion
100 gms fillet steak
1/2 bag washed spinach
4 teaspoons olive oil
1 desert spoon mayonnaise
1/2 teaspoon french mustard
1 finely chopped spring
Breakfast: 2 egg omelette with fried tomatoes
2 medium tomatoes
2 teaspoon olive oil
Whisk the eggs with 1 desert spoon of water
Chop the tomatoes
using a non stick pan heat 1 teaspoon of olive oil , ad the tomatos and cook fro 2 minutes on medium/high heat, remove and keep warm wipe pan with kitchen paper and when the omelette is nearly cooked the tomatoes in a line across the middle fold over and serve.
Lunch: Spicy Cucumber, bean shoot and peanut salad
2 rice cakes
1/3 chopped cucumber
1/3 bag washed bean shoots
2 heaped dessertspoons chopped peanuts
1/4 medium red onion finely chopped
1/4 teaspoon finely chopped red chilli
2 teaspoons soy sauce
2 tea spoon fish sauce
squeeze of lime juice
1/2 teaspoon sugar
Combine the above ingredients and serve with the rice cakes
Supper: Squash pizza (no dough or gluten)
Slices of squashabout 2cms thick peeled and taken from the end without seeds
Overlap and place on an oiled baking tray in a circle the size of a small dinner plate
Cook in a hot oven for 12-15 mins
3 desert spoons passata
2 sliced fresh tomatoes
1/2 finy sliced onion
30 gms buffalo mozzarella in small pieces
6 halved stoned black olives
5small anchovies fresh or tinned, these can be omitted
Small bunch of basil
Spoon the passata on the cooked squash
Put on the tomatoes,onions,mozzarella and anchovies cook in a hot oven for a further 10-12 minutes. Place the basil leaves on top.
CONGRATULATIONS on completing your 3 week detox diet with Willow Organic!!
These receipes are easy to make and can be incorporated into your diet all year round to keep you healthy and energised.