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Day 4

 Day 4

Before Breakfast: A Glass of Water
Breakfast: Nutty Granola
Lunch: Raw Carrot Soup
Dinner: Grilled Snapper with Veg or Salad
Snacks: Oven Baked Kale Chips or a handful of Goji Berries
Beverages: Water, Herbal Tea or Coffee (no sweetener or milk)

 Nutty Granola

Ingredients:
  • 3 cups assorted nuts (almonds, walnuts etc)
  • 2 tsp chia seeds
  • 1 tsp Goji berries (optional)
  • 1 Tbsp sunflower seeds (2.6g sugar, 20g carbs per 100g)
  • 2 cups unsweetened shredded coconut (unsweetened)
  • 1/4 cup sesame seeds (0.3g sugar, 23g carbs per 100g)
  • 1/2 cup coconut oil
  • 1/4 cup olive oil
  • 1 tsp cinnamon
* Granola bars are flexible with ingredients.

Directions:

1. Line a baking dish / tray with baking paper and set aside.

2. Combine nuts & seeds into large bowl

3. Remove 1 cup of nuts & seeds mix and chop into small pieces

4. Place remaining 2 cups of nuts & seeds in blender and pulse till chopped quite

finely – You should end up with a good mix of small and fine pieces. (This will

help bind the mix)

5. Return nuts, berries & seeds to mixing bowl. Stir in dry coconut. Stir well

combining contents together

6. Place a small saucepan on a low heat and melt the oils.

7. Pour hot liquid mixture over nut mixture, stirring to combine. Mix well.

8. Add cinnamon.

9. Pour the combined nut mixture into prepared dish / tray and press together

using wet hands or spoon pressing firmly to ensure ingredients are well

packed together.

10. Leave mixture to sit for 2 hours, cover and then place in freezer for at least 1

hour

11. Remove from freezer and cut into chunk sized pieces or muesli bars slices with

a very sharp knife.

Raw Carrot Soup

*You need a high speed blender to get a smooth texture for this soup.
Ingredients:

  • 2 small carrots (4.7g sugar, 10g carbohydrates per 100g)
  • 1/4 small cauliflower (optional)
  • 1 tomato (2.6g sugar, 3.9g carbohydrates per 100g)
  • ½ avocado (0.7g sugar, 9g carbohydrates per 100g)
  • squeeze of lemon
  • fresh ginger to taste
  • salt and ground black pepper to taste
  • water
Directions:
1. Chop the carrots, cauliflower, tomato and avocado into chunky pieces. Place
all ingredients in a food processor and blend until smooth.
2. If you wish, add more water for more liquid texture. Serve and enjoy!

Grilled Snapper
Ingredients:
  • 2 snapper fillets
  • 1 clove garlic, minced
  • squeeze of fresh lemon
  • 1 Tbsp olive oil
  • salt and ground black pepper to taste
  • Directions:
  • 1. Mix the lemon juice with olive oil and minced garlic to create a marinade.
  • Place the snapper in it for 10 minutes.
  • 2. Place the fillets on the grill and cook from both sides until it is crispy.
  • 3. Season to taste.
*Serve with vegetables such as steamed broccoli, string beans and cauliflower or
with a green mixed salad!

Oven Baked Kale Chips


Ingredients:
  • a medium sized bunch of kale (1.2g sugar, 9g carbohydrates per 100g)
  • 3 tsp olive oil
  • 1/4 tsp salt
Directions:
Preheat oven to 350°F (180°C).
1. Wash the kale and let it dry completely. Remove the hard stems and tear the
leaves into bite-size pieces.
2. Sprinkle with olive oil and salt. Toss the kale with fingers to make sure it is
well coated.
3. Place the kale on a baking sheet in a single layer. Bake for 10 minutes.
4. Once the kale is done, immediately take it out of your oven and place it in a
bowl or serving plate. Let it cool down before serving

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