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Day 26: The Detox Kitchen

posted on Thursday, 25th September 2014 | find under 
The Detox Kitchen challenge you to squeeze in 10 portions of fruit and vegetables today!
Experts suggest that we should strive for 7 portions or more of fruit and vegetables per day, with 10 being the optimum number. Sound like a lot? Fear not, we have put together a day's menu that includes 10 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.

Egg and avocado

Spicy green juice
This juice is guaranteed to wake you up in the morning!

1 portion of veg and 1 portion of fruit 
2 courgette
½ cucumber
1 stick celery
2 apples
1 thumbsized piece of ginger
1 handful watercress
To make: Juice the courgette, cucumber, celery, apples and ginger. Place the juice in a blender with the watercress and ice. Blitz and drink immediately.
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.

Breakfast: Egg and avocado
Start your day in the strongest way with protein and omega 3
 1 portion of fruit
1 egg
½ avocado
Juice ½ lemon
1 tsp toasted sunflower seeds
1 handful watercress
To make: Boil the egg for 6-8 minutes. Peel and set aside. Peel the avocado and remove the stone, dice and mix with the lemon juice, sunflower seeds, watercress, salt and pepper. Serve the egg on top.  
Tip: Getting low fructose fruit into your breakfast routine can sometime be difficult but avocado is a breakfast winner! Have it on toast, in a smoothie or with eggs - it will fill you up and is a super nutritious way to start your day.

Raw cacao truffle

Snack: Raw cacao truffle
1 portion of fruit 
5 dates
1 handful hazelnuts
1 tsp raw cacao, extra for dusting
Pinch cinnamon
To make: Soak the dates and hazelnuts for 20 minutes. Place all the ingredients in a mini blender and blitz. Mould into two small balls and dust with cacao powder.
Tip: Make these in bigger batches. They make for a perfect snack throughout the day and will give you a good energy boost when you need it.

Lunch: Sweet potato with spinach and courgette salad and yogurt dressing
2 portions of veg 
1 sweet potato
2 handfuls spinach, roughly chopped
2 courgettes, cut into strips or use a spiralizer to create courgetti
1 handful cashew nuts, toasted and roughly chopped
1 spring onion, finely chopped
1 tsp rapeseed oil
Juice ½ lemon
For the dressing:
2 tbsp soya yogurt
Zest 1 lemon
Salt and pepper
To make: Place the sweet potato in the oven and roast for 30-40 minutes until tender. Make the salad by combining all the ingredients. Make the dressing by whisking all the ingredients. Once the sweet potato is cooked, slice it open down the middle, stuff with the salad and drizzle with the dressing.
Tip: Roast the potato off the night before and prepare the dressing, then when it comes to lunchtime all you have to do is knock together the salad. Easy, quick and super nutritious.
Pudding: Apple with flaked sea salt
1 portion of fruit 
Cut and core the apple then sprinkle with a tiny pinch of sea salt. Sounds strange but it's delicious, a bit like eating a sour-sweet apple.
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.

Salmon with tomato, sprouts and chickpea salad

Dinner: Salmon with tomato, sprouts and chickpea salad
2 portions of veg 
 1 portion salmon fillet
100g cherry tomatoes, halved
50g sprouts
50g mange tout, finely chopped
1 spring onion, finely sliced
½ tin chickpeas, drained
Juice ½ lemon
1 tsp rapeseed oil
1 tsp toasted sunflower seeds
To make: Place the salmon on a baking tray and sprinkle with the lemon zest and ginger. Bake in the oven for 12-15 minutes until cooked throughout. Meanwhile, to make the salad, simple mix all the ingredients together and season. Serve the salmon warm with the salad.
Tip: This recipe is great if you find that you never have enough time in the evening to cook. The salmon can be placed in the oven and by the time it's cooked you’ve knocked up the salad which involved no cooking whatsoever. 

Pudding: Frozen banana ice cream
1 portion of fruit 
1 frozen banana
50ml rice milk
1 pinch cinnamon
To make: Place all the ingredients in a blender and blitz to a smooth consistency.
Tip: If you keep a couple of bananas in the freezer this pudding will always be on call. And bananas are a great evening pud as they contain tryptophan, which is converted to serotonin and melatonin to both calm down the brain and help you to doze off quicker. 
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