Day 5
Before Breakfast: A Glass of Water
Breakfast: Broccoli Frittata
Lunch: Pork Patties with Coleslaw
Dinner: Cauliflower Soup with Steak & Broccolini
Snacks: Hummus
Beverages: Water, Herbal Tea or Coffee (no sweetener or milk)
Broccoli Frittata
Ingredients:
- 4 eggs (0.4g sugar, 0.7g carbohydrates per 100g)
- 1 cup chopped broccoli (1.7g sugar, 7g carbohydrates per 100g)
- 1/2 cup Tofu
- 1/2 onion, diced (4.2g sugar, 9g carbohydrates per 100g)
- 1/4 red bell pepper, chopped (4.3g sugar, 7g carbohydrates per 100g)
- 1 tsp butter
- 1 tsp olive oil
- 1/2 tsp dried dill
- 1/4 tsp salt
Directions:
1. Prepare tofu according to directions. Mix well until "creamy".
2. Mix eggs with tofu and set aside.
3. Heat the oil in a frying pan over medium heat. Once the butter has melted,
saute onions, broccoli and bell pepper until soft. Add dill shortly before done.
Set the vegetables aside.
4. On a clean frying pan melt the butter. Add the vegetables and the egg mixture.
Rotate the pan so the eggs are evenly distributed. Turn the heat to low and
cover the pan. Cook for 5-10 minutes until done
- 1lb (450 g) lean pork, ground
- 1 tsp sage
- 1 tsp salt
- 1 tsp paprika powder
- ½ tsp fresh black pepper, ground
- 1/2 cup almond meal for coating (optional)
1. In a small bowl mix all spices.2. Add this mixture to the ground pork. Blend well.3. Form into flat patties and dip into almond meal.4. Fry the patties in a skillet on medium heat until they are golden brown.5. Serve with Coleslaw.
Apple Cider Coleslaw
- 1 small green or red cabbage (can use a mix of both)
- 1 carrot
- 1 Tbsp apple cider vinegar
- 1 Tbsp olive oil
- 2 Tbsp unsweetened coconut water (optional - about 3g sugar, 2.6g carbs per
- 100g)
- ¼ tsp ground mustard seed
- ¼ tsp cumin seed, ground
- ¼ tsp celery seed
- salt and black pepper to taste
Directions:
1. Finely shred cabbage and carrot. Mix them both in a large bowl.
2. In another bowl whisk together all other ingredients to create the dressing.
3. Add the dressing to the coleslaw. Mix it well together.
Cauliflower Soup
- 5 cups water
- 1 head cauliflower (1.9g sugar, 5g carbohydrates per 100g)
- 1 small onion (4.2g sugar, 9g carbohydrates per 100g)
- 2 Tbsp olive oil
- salt and ground black pepper to taste
- chopped spring onion and parsley for garnish
1. Clean the cauliflower off leaves and hard stems. Cut into pieces. Chop theonion.2. In a large saucepan fry the onion in olive oil over medium heat for 5 minutes.Add the cauliflower and about half the water and bring it to simmer. Cookcovered for 15 minutes.3. Puree the soup in a blender until it is creamy. Transfer the soup back to thepot, add salt. If you wish the soup to be thinner, add the remaining water.4. Bring the soup to a low simmer. Sprinkle with pepper.5. Pour the soup in serving bowls and garnish with chopped spring onion andparsley. Enjoy!
Steak & Broccoli
- 1 Tbsp olive oil
- Your choice of beef, chicken, tuna or pork fillet steak
- 1 - 2 cups broccolini (or broccoli)
1. Chop broccoli into florets and gently steam until tender.2. Grill or pan fry steak in a little olive oil over medium to high heat until done.3. Serve with a drizzle of oil and sprinkle with herbs or toasted nuts or toastedpumpkin seeds (Pepita) if desired.
Hummus
- 1/4 cup (59 ml) fresh lemon juice, about 1 large lemon
- 1/4 cup tahini (0.5g sugar, 21g carbs per 100g)
- 1 x 15oz can (425 grams) chickpeas (4.8g sugar, 27g carbs per 100g)
- 1 clove garlic, minced
- 2 Tbsp olive oil
- 1/2 tsp salt, or to taste
- 1/2 tsp ground cumin
- 2 Tbsp water
- Paprika for garnish
1. Mix lemon juice and tahini in a food processor on high for a minute. Scrapedown sides.2. Add garlic, oil, salt & cumin and water. Whip for another half a minute tilldesired smoothness.3. Serve with celery or carrot sticks. Enjoy!