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Day 24: The Detox Kitchen's 10 a day

posted on Wednesday, 24th September 2014 | find under 
The Detox Kitchen challenges you to squeeze in 10 portions of fruit and vegetables today...
 
Experts suggest that we should strive for seven portions or more of fruit and vegetables per day, with ten being the optimum number. Sound like a lot? Fear not, we have put together a day's menu that includes ten portions and we bet that by the end of it you’ll be surprised how easy it was, amazed by how delicious it was, and impressed with your increased energy levels.


Figs, blueberries and nut granola

Get your juice in and drink the rainbow...

Red Juice
1 portion of veg and 1 portion of fruit:

1 beetroot
3 sticks of celery
1 carrot
2 apples
1 thumb-sized piece ginger
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To make: Simply put all the ingredients through the juicer and serve with a couple of ice cubes.
 
Tip: Starting off with a juice is a perfect way to pack in some nutrients before the madness of your day begins. Eat with a handful of nuts and seeds to ensure you are also getting some fibre.

Supercharge your muesli with some fruit, seeds and nuts...

Breakfast: Figs, blueberries and nut granola
1 portion of fruit:
5 brazil nuts
5 cashew nuts
5 almonds
3 figs, cut into quarters
Handful blueberries
100g soya yogurt
 
To make: Place the nuts in a blender and blitz so that they are finely chopped. If you don’t have a blender you can do this by hand.  Place the nuts on a baking tray lined with greaseproof paper. Bake in the oven for 8-10 minutes until lightly golden. Serve with the figs, blueberries and soya yogurt.
 
Tip: Make a batch of nut granola for the week and keep it in an airtight container. This is a great way to start the day but you can also snack on the delicious nutty granola throughout the day. 
 
Snack: Hummus and cucumber
1 portion of veg
¼ tin chickpeas
1 tsp sesame seeds
Juice ½ lemon
Pinch salt and pepper
Drizzle rapeseed oil
1 cucumber, cut into bite-sized batons
 
To make: Place the chickpeas, sesame, lemon, oil, salt and pepper in a blender and blitz to a coarse texture. Serve with the cucumber batons and a little sprinkling of rock salt.
 
Tip: Make a bigger quantity of hummus and add it to your salad for an extra boost. Hummus will keep in the fridge for up to three days, so its worth making a little extra.


Buckwheat and peach salad

Lunch: Buckwheat and peach salad
2 portions of veg
70g Buckwheat
1 handful flaked almonds
1 stick celery, finely diced
1 handful pistachios, shelled
Juice of half lemon
1 tsp rapeseed oil
A few mints leaves, finely chopped
Salt
Pepper
2 doughnut peaches
 
To make: Place the buckwheat in a pan and wash it under cold running water, then drain and fill the pan with cold water and bring to the boil. Simmer for 10 minutes. Drain and rinse under cold water. Mix the rest of the ingredients together apart from the peaches. Remove the stone from the peaches, roughly dice them and add to the dish.
 
Tip: Adding fruit to your lunch is a great way of boosting your intake and can be a deliciously refreshing addition. These peaches are great this time of year, they provide a wonderful sweetness and a lovely crunch to the dish.  
 
 Pudding: Apple with flaked sea salt
 1 portion of fruit 

To make: Cut and core the apple then sprinkle with a tiny pinch of salt. Sounds strange but it's delicious, a bit like eating a sour apple sweet.
 
Tip: Apples are the best fruit for flinging into your bag when you're in a rush. Stock up on them in your weekly shop and munch throughout the week.


Chicken burger with cucumber and radish salad

Dinner: Chicken burger with cucumber and radish salad
2 portions of veg
For the burger:
1 fillet chicken breast
1 egg
1 tbsp wheat-free flour
2 spring onions
1 handful chives
1 handful coriander
Salt and pepper
 
½ cucumber, sliced
5 radishes, halved
½ courgette, diced
1 tbsp edamame beans
1 tsp toasted sunflower seeds
Juice ½ lemon
1 tsp rapeseed oil
 
To make: Place all the burger ingredients in a blender and blitz to combine. You want a fairly coarse texture that forms together when you mould it into the burger shape. Shape the mixture and place on a baking tray. Cook under the grill for 10 minutes on each side.
 
To make the salad, mix all the ingredients together. Serve with the burger.
 
Tip: Raw salad with good lean protein are the perfect combination at dinner. The protein is filling and satisfying whilst the raw salad tops you up with nutrients and gives your digestive system a bit of a rest overnight.
 
Pudding: A handful of raspberries with Coyo yogurt
1 portion of fruit
70g raspberries
1 tbsp Coyo yogurt
1 tsp honey
 
To make: Mix the raspberries with the coyo and enjoy.
 
Tip: It's always good to have a little treat after dinner and this will keep the sugar cravings at bay before bed time. Fresh raspberries with honey is the perfect amount of sweet and sour!
 
 Don't forget to do the glute pulse challenge today, then It's time to move onto day 25.

 
 
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