Ubuntu Wellness 21 Day Challenge → Day 2 Copy

Day 2 Copy

WELCOME TO YOUR DAY 2

Remember to start each day with a smoothie and enjoy the journey of a healthy plant-based oil free dietary lifestyle.

SMOOTHIE

Papaya Smoothie with a Zing!

Ingredients:

1 cup sliced papaya

1 cup juice from kinnow,

orange or sweet lime

1⁄2 green chilli

1 tbsp lemon juice (optional)

Method

Blend green chili with the juice till smooth. Add the papaya and blend further. Squeeze some lemon juice.

Serves 2

BREAKFAST

Sweet Potato toast with banana cinnamon seeds

ingredients:

1 large sweet potato, cut into 4 slices

toppings:

1 – 2 dates, finely sliced

Method:

prep: 2 minutes
Cook time: 45 minutes

1 – 2 bananas, sliced pinch of cinnamon
1 tbsp seeds of choice

preheat oven to 200 °C and slice your sweet potato. Bake in the oven until slightly soft. once baked remove from oven and top with sliced apple, banana, dates and seeds.

serves: 2

LUNCH

Carrot salad

ingredients:

3 carrots, grated
handful pecans chopped (optional) 1⁄2 bunch coriander, chopped (40g)

Method:

A quarter pineapple, diced 2 celery sticks, finely sliced Juice of 1 orange

Chop all of your veggies and serve with fresh orange juice. Mix everything together.

Prep: 10 minutes Cook time: 0

serves: 4-6

For the salad:

ingredients:

3 carrots, grated handful pecans chopped (optional) 1⁄2 bunch coriander, chopped (40g)

Method:

prep: 10 minutes Cook time: 0

A quarter pineapple, diced 2 celery sticks, finely sliced Juice of 1 orange

Chop all of your veggies and serve with fresh orange juice. Mix everything together.

serves: 4-6

Peas and potato curry

ingredients:

10 baby potatoes, halved 1 cup shelled green peas 2 tomatoes, sliced
1 onion, sliced

1 green pepper, sliced
1 red pepper, sliced
1⁄2 tsp fresh ginger, minced

Method:

Bring a pot of water to a boil over high heat. Boil potatoes for 15 to 20 minutes or until tender, drain. in a medium saucepan bring 1 cup of water to a boil, simmer peas in a boil water for 6 to 7 minutes (do not overcook) or until tender. heat the pan with some vegetable stock, cut up the onions and sauté. Add tomatoes, green pepper, red pepper, ginger, garlic and salt with the spices and medium curry powder and stir gently.Add the potatoes and the green peas mix well in the sauce and cover the pan and cook gently for 15 minutes. You may add more vegetable stock should need be. serve the green peas and irish potato with brown rice, pap or bread.

Prep: 10 minutes
Cook time: 30 minutes

1 tsp garlic, minced
1 tbsp curry powder medium 1⁄2 cup vegetable stock

serves 6-8

Curry rice

ingredients:

1 medium onion, finely chopped (170g) 3 garlic cloves, finely chopped
4 tsp curry powder
2 cups brown rice

Method:

Cook onion and garlic in a dry saucepan without cooking oil on a moderate low heat stirring until softened. You may add some vegetable stock to keep the pan from burning. Add curry powder and rice and cook stirring for 1 minute. Add water and salt and boil, uncovered without stirring. stir and reduce heat to as low as possible then cover with tight fitting and cook 15 minutes. Remove pan from heat and let the curry rice stand another 5 minutes before serving. garnish with parsley and serve.

Prep: 10 Minutes Cook time: 40 Minutes

31⁄4 cups water
2 tsp salt
1⁄4 cup liquid vegetable stock

serves 6-8

DINNER

Dahl & Aubergine

ingredients:

2 medium aubergines, sliced (800g) 1⁄2 tsp chili powder
salt to taste
for the dhal:

1 onion, sliced
1 tsp cumin seeds 1 tsp garlic fresh

Method:

preheat oven to 200°C. Mix the aubergines, with chili and salt and place in a single layer on a large non-stick baking sheet. place in the oven for 20 minutes or until lightly roasted. Meanwhile, place the onions, cumin seeds in a saucepan and cook the onions over medium, heat until soft and translucent (no oil). Add the garlic paste, turmeric, garam masala and chili flakes and cook over a gentle heat for about 1 minute, stirring occasionally. if the pan gets too dry add a splash of water. Add the crushed tomatoes and mix well, then add the lentils and simmer for 20 minutes, adding a bit of water at a time. You want a nice thick sauce, so start with 1⁄2 cup of water at a time. serve with the roasted aubergines and salt and pepper to taste.

Prep: 20 minutes Cook time: 40 minutes

1 tsp tumeric
1 tsp garam masala
1⁄2 tsp chili flakes
1 cup dried red lentils, rinsed
1⁄2 cup tomatoes, crushed
5 cups water
fresh coriander to season, chopped

serves 4

Call Us On +27 12 345 6789