Day 3

 Day 3

Before Breakfast: A Glass of Water

Breakfast: Green Breakfast Smoothie

Lunch: Brown Rice Tofu Salad with Tomato and Basil

Dinner: Slow Cooker Ham & Beans

Snacks: Avocado Dip

Beverages: Water, Herbal Tea or Coffee (no sweetener or milk)

 Green Breakfast Smoothie

Ingredients:

• 1 cup unsweetened coconut water (about 3g sugar, 2.6g carbs per 100g)
• 1/2 cucumber, peeled, seeded and chopped
• 1/2 avocado, seeded and peeled ((0.7g sugar, 9g of carbs per 100g)
• 1 – 2 sticks of celery
• squeeze of lemon juice

*Add 1/2 cup of beet juice if sweetener is desired

 

Directions:

1. Prepare ingredients then add cold coconut water to the blender. Place all

other ingredients in and whiz it up till smooth.

Ingredients:

• 1 cup (cooked) brown rice (0.4g sugar, 24g carbs per 100g)
• 1 tsp garlic flakes or 1/2 clove fresh minced garlic
• 1/2 small minced onion
• 1/2 red bell pepper (optional)
• 1/2 cup tofu, chopped into cubes (2.7g sugar, 1.9 carbs per 100g)
• 1/4 cup baby spinach leaves
• 1/4 cup fresh basil leaves
• 1/4 cup cherry tomatoes, halved
• 1/4 cup olives of your choice (nil sugar, 6g carbs per 100g)
• 1 Tbsp lemon juice
• 1 Tbsp olive oil

Directions:

1. Wash and cook rice as per directions on packet. Allow to cool and mix in all

other ingredients.

Tomato and Basil

Ingredients:

• 1 ripe avocado, diced (0.7g sugar, 9g carbohydrates per 100g)
• 1 cup cherry tomatoes (2.6g sugar, 3.9g carbohydrates per 100g)
• 1 cup small Mozzarella balls (1g sugar, 2.2g carbohydrates per 100g)
• 1/2 bunch of basil leaves
• olive oil and lemon juice to taste
• salt and black pepper to taste

Directions:

1. In a small dish combine olive oil, lemon juice, salt and black pepper.

2. In a salad bowl mix together diced avocado, cherry tomatoes and Mozzarella

balls. Pour the dressing over. Serve immediately

Slow Cooker Ham & Beans

*Different beans vary in cooking time, so read the instructions on the packet.

Ingredients:

• ½ lb (225g) beans of your choice (canned, drained or regular soaked overnight)
• (2.1g sugar, 62g carbohydrates per 100g)
• ¼ lb (110g) cooked ham, chopped
• 1tsp onion powder
• 1 tsp dried parsley
• pinch of garlic salt and cayenne pepper
• salt to taste
• water to cover

Directions:

*This can be cooked by simmering on the stove top for about 2 hours if you don't

want to use a crockpot. Read label for cooking times suggested for beans.

1. Place all ingredients in a slow cooker. Pour enough water to cover the food.

2. Set the slow cooker to Low and simmer for 7 - 12 hours, stirring occasionally

till tender.

 Avocado Dip

Ingredients:

• 2 ripe avocados (0.7g sugar, 9g of carbs per 100g)
• 2 tomatoes (optional)
• 2 garlic cloves, minced
• ½ cup fresh coriander or cilantro, finely chopped
• 1 Tbsp lime juice
• salt and pepper to taste

Directions:

1. Make sure the avocados are ripe. Peel them, cut in halves and place the pulps

in a bowl.

2. Blanche tomatoes; Bring water to boil, put the tomatoes in the water for a

minute, take them out and peel.

3. Put all the ingredients in the bowl and mash with a fork to create guacamole

dip.