Day 7

 Day 7

Before Breakfast: A Glass of Water

Breakfast: Spinach Super Smoothie with Egg & Bacon Ramekins

Lunch: Grilled Salmon & Asparagus Rocket Salad

Dinner: Lemongrass Beef Skewers with Stir Fry Kale

Snacks: Handful of Nuts or Leftovers

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

Spinach Super Smoothie 

Ingredients:

• 1 cup unsweetened coconut water (about 3g sugar, 2.6g carbs per 100g)
• Juice of 1/2 lemon
• 1 cup washed baby spinach leaves
• 1 cup small broccoli florets - (lightly steamed to reduce hardness)
• 1 under ripe banana (less sugar) or use avocado or beet juice if you need
• sweetener
• 1 tsp flaxseed or coconut oil (optional)
• 1 tsp chia seeds (optional)

Directions:

1. Place the coconut water in the blender first. Add all ingredients and blend

until super smooth. Packed full of immune boosting nutrients and help as a

detox!

Egg & Bacon Ramekins

Ingredients & Directions:

1. Simply line some ramekins or muffin tins with bacon; crack in an egg and bake

at approx. 180C for 10-12 minutes or until done to your liking.

 Grilled Salmon

Ingredients:

• about 1 pound or 500g salmon fillets
• salt and pepper to taste
• 1 medium lemon, sliced
• 1 Tbsp olive oil

*Serve with Asparagus Rocket Salad or vegetables of your choice, except potato.

Directions:

1. Place salmon fillets skin side down on baking sheet lined with foil.

2. Season with salt and pepper

3. Place sliced lemons over salmon

4. Drizzle lightly with olive oil

5. Cover with cling plastic; placing in fridge for 1- 2 hours

6. Bake salmon meal in medium - hot (400F/205C) oven for 12-15 minutes

 Asparagus Rocket Salad

Ingredients:

• 2 cups arugula, or rocket, or mixed leafy green salad leaves
• 1 cup tomatoes, cut in big pieces
• ½ cup asparagus
• 2 Tbsp avocado oil
• 1 Tbsp apple cider vinegar
• salt and pepper to taste

*If feeling extravagant wrap asparagus with ham or crispy bacon strips

Directions:

1. Mix together arugula leaves, asparagus and tomatoes.

2. In a small bowl combine the avocado oil, balsamic vinaigrette, salt and

pepper. Sprinkle it over the salad.

3. Pack it up and enjoy!

Lemongrass Beef Skewers

This works well with barbequed ribs and chops. This is very flexible with the meat

used and the herbs - I like using rosemary too if it's in the garden. Cilantro can be

substituted or mixed with rosemary, or even omitted.

Ingredients:

• 1 pound (500 g) lean tenderloin beef, cut into small cubes (about 1 1/2 inches)
• 2 cloves garlic, finely chopped
• 4 lemongrass stalks
• 2 Tbsp natural fish sauce (an use anchovies)
• 2 Tbsp sesame oil
• 2 Tbsp unsweetened coconut water (about 3g sugar, 2.6g carbs per 100g)
• 1 1/2 tsp ground five spice powder
• 1 small bunch of coriander or cilantro, finely chopped

Directions:

*Soak wooden skewers in water for 1 hour beforehand to stop burning.

1. Prepare the lemongrass by cutting away the top 2 thirds and outer leaves, just

using the tender part. Chop finely, or blend.

2. Mix together the garlic, lemongrass, fish sauce, sesame oil, coconut water, 5

spice and coriander in a bowl.

3. Cut beef into cubes and marinate in the lemongrass mix for at least 20 mins.

4. Thread desired amount onto skewers evenly and fry in oil on stove top or BBQ

grill.

*Serve with steamed veggies such as broccoli and cauliflower.

Stir Fry Kale

Ingredients:

• a bunch of kale, chopped (Spinach or Swiss chard)
• 4 garlic cloves, sliced
• 4 Tbsp olive oil or coconut oil
• 5 Tbsp stock (chicken, beef or vegetable)
• 1/2 tsp salt
• a dash of black pepper

Directions:

1. Coarsely chop the kale leaves.

2. Finely sliced the garlic cloves.

3. Heat the olive oil in a saucepan, add garlic and kale. Let it fry for a little

while, then add the stock, salt and pepper. Cover the pan with a lid and let it

simmer for 15-20 minutes on low heat.

Fructose is foods can be a problem, if you want to learn more about this grab a copy

of the Sugar Free Recipes Book. Take foods high in fructose into consideration after

the sugar detox period.