Day 4

• Breakfast: Apple and Almond Butter Oats
• Snack: 1 banana
• Lunch: Green Goddess Bowl
• Snack: a handful of almonds
• Dinner: Kale pesto zucchini noodles

Apple and Almond Butter Oats

Ingredients:

• 1 cup grated green apple
• 1/3 cup raw almond butter
• 2 cups oats
• 1 ½ cups coconut milk
• a dash of cinnamon

Instructions:

Mix the coconut milk, oats, and almond butter in a bowl. Add the apple, and transfer the mixture to a mason jar. Close with a lid and leave it in the fridge. In the morning, garnish with cinnamon and enjoy.

Green Goddess Bowl

Ingredients for avocado cumin dressing:

• 1 avocado
• 1 tablespoon cumin powder
• dash cayenne pepper
• ¼ teaspoon sea salt
• 2 limes, fresh squeezed
• 1 cup filtered water
• 1 tablespoon extra virgin olive oil
• Optional: ¼ teaspoon smoked paprika

Ingredients for Tahini Lemon Dressing:

• ¼ cup tahini
• ½ lemon, fresh squeezed
• ½ cup filtered water
• 1 clove minced garlic
• 1 tablespoon extra virgin olive oil
• ¾ teaspoon sea salt
• Black pepper to taste

Ingredients for the salad:

• ½ zucchini, spiralized
• ½ cup kelp noodles, soaked and drained
• 3 cups kale, chopped
• ½ cup broccoli florets, chopped
• 1/3 cup cherry tomatoes, halved
• 2 tablespoons hemp seeds

Instructions:

Steam the broccoli and kale lightly and set them aside. Then, mix the kelp noodles and the zucchini noodles, and pour a generous serving of smoked avocado cumin dressing.

Add some cherry tomatoes. Toss once more, and then plate the steamed vegetables. Drizzle with lemon tahini dressing, and then add the tomatoes and noodles on top. Sprinkle with hemp seeds.

Kale Pesto Zucchini Noodles

Ingredients:

• 1 zucchini noodles (spiralized)
• 1⁄2 cup walnuts
• 2 limes, freshly squeezed
• 1 bunch kale
• 2 cups fresh basil
• 1⁄4 cup extra virgin olive oil
• Sea salt and pepper
• Optional: sliced asparagus, spinach leaves, and tomato

Instructions:

Soak the walnuts the night before. The next morning, mix all the ingredients in a blender until you get a smooth mixture, and just add the zucchini noodles.

Day 5

• Breakfast: Power smoothie
• Snack: an avocado
• Lunch: Quinoa burrito bowl
• Snack: A handful dates
• Dinner: Wild rice mushroom and almond risotto
• Power Smoothie

Ingredients:

• 2 cups fresh spinach
• 1 cup frozen mixed berries
• 2 tablespoons raw almond butter
• 2 cups homemade almond milk
• 1 frozen banana
• 1 tablespoon coconut oil
• ½ teaspoon cinnamon

Instructions:

In a blender, mix the almond milk and the spinach, and then add the other ingredients. Blend once more and enjoy it.

Quinoa Burrito Bowl

Ingredients:

• 1 cup quinoa
• 4 green onions. sliced
• 2 15-oz cans of black or adzuki beans
• 4 garlic cloves, minced
• 2 limes, fresh juiced
• 2 avocados, sliced
• 1 heaping teaspoon cumin
• a small handful of cilantro, chopped

Instructions:

Cook the quinoa, and in a large skillet, heat the beans over low heat. Add the lime juice, cumin, garlic, and onions, and cook for 10-15 minutes. Add the fresh cilantro and avocado on top.

Wild Rice Mushroom Risotto

Ingredients:

• 1.5 cups uncooked wild rice
• 2 cups vegetable broth
• ½ cup sliced green onions
• 1 Tablespoon extra virgin olive oil
• ½ cup raw pecan halves
• 1.5 cups chopped celery
• ½ of a yellow onion; chopped
• 4 medium white whole mushrooms; sliced
• 2 garlic cloves, minced
• Salt and pepper to taste

Instructions:

In a medium pan, sauté the mushrooms, onion, garlic, and a cup of celery, stir and cook until the celery and onion are tender. Add the broth and wild rice, and boil.

Lower the heat, simmer, cover the pan, and cook for an hour. Stir at the 30-minute mark. Remove the rice from heat when finished, remove the lid, and add the green onions, and ½ cup chopped celery.

Next, set the oven to 350F and line a baking sheet with parchment paper. Then, spread out the pecans and toast for 8-10 minutes, flipping half way through. When they are done, chop the pecans and add them to the risotto.

Day 6

• Breakfast: Chia breakfast pudding
• Snack: ½ cup blueberries
• Lunch: Miso soup with fermented tofu
• Snack: a handful of macadamia nuts
• Dinner: Roasted root vegetables with 4 oz salmon
• Chia Breakfast Pudding

Ingredients:

• 1 cup coconut milk
• 4 tablespoons of chia seeds
• ½ teaspoon vanilla extract
• ¼ cup chopped nuts (almonds, cashews or hazelnuts)
• ½ teaspoon cinnamon
• 1 tablespoon unsweetened shredded coconut flakes

Instructions:

In a mason jar, mix the milk and chia seeds, add the cinnamon, chopped nuts, and vanilla. Then, cover with a lid, shake to stir it, and leave it in the fridge. In the morning, shake again, add fresh fruits, nuts, and coconut shreds, and enjoy.

Miso Soup with Fermented Tofu

Ingredients:

• 1/4 cup firm fermented tofu, cubed
• 1/2 cup chopped green onion
• 4 cups water
• 1/2 cup chopped Swiss chard or other sturdy green
• 1 sheet (1/4 cup) nori, cut into large rectangles
• 3-4 tablespoons white miso paste

Instructions:

Simmer the water in a medium saucepan, and add the nori to cook for 7 minutes. In a smaller bowl, pour some hot water, add miso, and whisk. Add the soup, stir, and add the remaining ingredients. Cook for 5 minutes. Season, and serve.

Roasted Root Vegetables

Ingredients:

• 2 onions, cut into 1-inch pieces
• 1 pound parsnips, peeled, cut into 1-inch pieces
• 2 leeks (white and pale green parts only), cut into 1-inch-thick rounds
• 2 tablespoons chopped fresh rosemary
• 1 pound red-skinned potatoes, unpeeled, scrubbed, cut into 1-inch pieces
• 1 pound rutabagas, peeled, cut into 1-inch pieces
• 1 pound carrots, peeled, cut into 1-inch pieces
• 1 pound celery root (celeriac), peeled, cut into 1-inch pieces
• 2 leeks (white and pale green parts only), cut into 1-inch-thick rounds
• 1/2 cup olive oil
• 10 garlic cloves, peeled
• Olive oil

Instructions:

Place a rack in a bottom third of oven and another in the center. Preheat to 400°F. Coat 2 baking sheets with olive oil. In a bowl, mix the ingredients except for the garlic. Toss, season with salt and pepper, and divide the mixture between the sheets. Roast for half an hour, and stir occasionally.

Then, just reverse the positions of the baking sheets and add 5 garlic cloves to each of them. Roast for 45 minutes.

Day 7

• Breakfast: Quinoa porridge
• Snack: a few slices of cantaloupe
• Lunch: Mexican quinoa salad
• Snack: a handful of dried coconut slices
• Dinner: Pumpkin soup

Quinoa Porridge

Ingredients:

• ½ cup rinsed quinoa
• 1 15 oz. can of coconut milk
• 1 teaspoon chia seeds
• 1 teaspoon hemp seeds
• 1 teaspoon cinnamon

Instructions:

Mix all the ingredients except for the hemp seeds in a small saucepan. Leave them to simmer for 10-15 minutes until the liquid is absorbed, and then sprinkle with hemp seeds.

Mexican Quinoa Salad

Ingredients:

• 2 cups cooked quinoa
• 1 (15-ounce) can pinto beans, rinsed and drained
• 1 (15-ounce) can kidney beans, rinsed and drained
• 1 (14 ounce) can corn (optional)
• 1/4 cup chopped fresh cilantro
• 1 red bell pepper, chopped
• 1 cup cooked brown rice
• 1 red onion, chopped

Dressing:

• 2 cloves garlic, mashed
• 1 tablespoon chili powder, or to taste
• 3/4 cup olive oil
• 1/3 cup red wine vinegar
• 1/2 teaspoon ground black pepper
• 1/4 teaspoon cayenne pepper, or to taste
• 1/2 teaspoon salt

Instructions:

In a glass container, mix the corn, bell pepper, cilantro, quinoa, pinto beans, kidney beans, red onion, and brown rice. Whisk the dressing together, and pour it over this mixture. Toss and cover with a lid. Leave it in the fridge for 2 hours.

Pumpkin Soup

Ingredients:

• 3 cloves garlic, minced
• 2 sugar pumpkins (450 g pumpkin puree)
• 2 shallots, diced
• 1 cup light coconut milk
• 2 tablespoons maple syrup or honey
• 2 cups vegetable broth
• 1/4 teaspoon each: sea salt, nutmeg, black pepper, cinnamon

Instructions:

First, preheat the oven to 350 degrees F (176 C) and line a baking sheet with parchment paper. Cut off the tops of 2 sugar pumpkin, and then cut them in halves. Scrape all the seeds and strings with a spoon.

Brush the flesh with oil and place them face down on the baking sheet. Bake them for 45-50 minutes, and remove them from the oven. Leave them to cool for 10 minutes, and peel away the skin.

In a saucepan, add a tablespoon of olive oil, the garlic, and shallot, and cook them for a few minutes. Add the rest of the ingredients, including the pumpkin, and bring to a simmer.

Pour the soup into a blender, and blend it in order to make a puree. Then, return it to the pot, cook for 5-10 more minutes, and season it. Enjoy!

As soon as this week ends, try to find other delicious and healthy alkaline meals, and continue improving your health. Remember to get enough sleep, exercise regularly, and keep your body properly hydrated.

Source: dailyhealthpost.com