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Day 22: Get Your 10 a Day

posted on Monday, 22nd September 2014 | find under Tamara, Fitness
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 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.



 
Getting your juice in

Green Juice
1 portion of veg and 1 portion of fruit
½  broccoli
½ cucumber
1 handful spinach
2 apples
handful mint leaves
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To make: Juice the broccoli, cucumber and apples. Place the juice in a blender with the spinach, mint 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.
 
Supercharge your muesli with some fruit, seeds and nuts

Breakfast: Simple muesli with banana and rice milk
1 portion of fruit 
80g rolled oats
1 tbsp flaked coconut
1 tbsp goji berries or raisins
1 handful hazelnuts
1 banana
175ml rice milk
 
To make: Place the oats on a baking tray and toast in the oven at 180 degrees for 15 minutes or until lightly golden. Leave to cook then mix with some flaked coconut, goji berries or raisins and a handful of hazelnuts.
 
Serve with some sliced banana and rice milk.
 
Tip: Make a batch of muesli for the week and keep it in an airtight container. Handmade muesli means there are no hidden sugars or salts, giving you peace of mind that you are starting you day in the most nutritious way.
 
Snack: A little pot of edamame and sesame seeds
1 portion of veg
100g edamame beans
1 tsp sesame seeds
Juice ½ lime
Pinch salt and pepper
 
To make: Mix the edamame beans with sesame seeds, lime juice, salt and pepper.
 
Tip: You can buy edamame beans frozen in most supermarkets and they do retain 80% of their nutrients. Make the pot before you go to work and take it with you.
 


Lunch: Wild rice with butternut squash, red onion, celery and hazelnuts
 2 portions of veg
100g wild rice
¼ butternut squash, cut into 1cm thick half moons with the skin on
½ red onion, sliced
1 tsp rapeseed oil
1 stick celery, finely diced
1 handful coriander, roughly chopped
Juice of ½ lemon
Salt
1 handful hazelnuts, toasted and roughly chopped
 
To make: Place the wild rice in a pan with three times the amount of water. Bring to the boil and simmer for 25 minutes until tender. Meanwhile place the butternut squash on the baking tray with the red onion and drizzle with some rapeseed oil, roast in the oven for 20 minutes until tender. Once the rice is cooked, drain it and place it in a mixing bowl, add in the cooked butternut and onion, then add the celery, coriander, lemon juice, salt and pepper. Sprinkle with crushed toasted hazelnuts to serve.
 
Tip: Make sure to incorporate a good wholegrain into your lunch with a large helping of vegetables, this will keep you feeling fuller for longer and less likely to snack.  
 
 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 little like eating a sour-sweet apple.
 
Tip: Apples are the best fruit of flinging in your bag when your in a rush. Stock up on them in your weekly shop and munch throughout the week.
 
 

Dinner: King prawns with Thai vegetable curry
2 portions of veg
For the paste:
½ green chili, deseeded and roughly chopped
1 lemongrass, roughly chopped
1 thumb sized piece of ginger, roughly chopped
1 clove garlic
2 spring onions, roughly chopped
1 handful coriander, roughly chopped
 
For the curry:
1 stick celery, diced
Handful mangetout, cut in half lengthways
1 courgette, cut into 1cm slices on an angle
1 green pepper, sliced
2 spring onions, sliced on an angle
100ml coconut milk
150g raw king prawns
1 lime to serve
1 handful coriander, finely chopped to serve
 
To make: Place all the ingredients for the paste in a blender and blitz to a rough paste. Transfer the paste to a pan and cook on a medium heat for 2 minutes, add in the vegetables and stir fry for 2 minutes. Then add the coconut milk and prawns and simmer for 5 minutes. Remove from the heat and add the lime juice and chopped coriander to serve.
 
Tip: Having a carb free dinner is a great excuse to pile your plate high. It doesn’t matter how many vegetables you squeeze onto the plate, so make sure you are feeling full and satisfied after. I tend to get three portions of vegetables into my evening meal.
 
Pudding: Blueberries, flaked coconut and cashew nuts
1 portion of fruit
70g blueberries
1 tsp flaked almonds
30g cashew nuts
 
Tip: Try to have dinner and pudding before 8pm so that you give you body a chance to digest it before you go to bed. This will help to absorb the nutrients and will aid a good night's sleep. Cashew nuts before bedtime are great as they have the sleep-enhancing nutrient magnesium.
 
Don't forget to Salute the Sun with Jo today, then it's time to move onto day 23.
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