Ubuntu Wellness 21 Day Challenge → Day 1

Day 1

WELCOME TO YOUR DAY 1 MEAL PLAN

Below you have meal options for 7 days for breakfast, lunch and dinner.

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

SMOOTHIE

Zesty Vegan Smoothie

Ingredients:

1⁄3 cup mint leaves

juice of 1⁄2 lime

2 -3 frozen large bananas

slightly defrosted

1 tsp orange zest

1⁄2 tsp grated ginger

1 tbsp soaked raisins

Method:

2 tbsp fresh lemon juice sprouts
fresh oreganum
salt and pepper to taste

Prep: 2 minutes
Cook Time: 15 minutes

serves 1-2

BREAKFAST

Banana Overnight Oats

Ingredients:

2 bananas
1 cup oats
11⁄4 cups warm water pinch salt

Method:

Mash your 2 bananas with the 1 cup of warm water. Add the oats, cinnamon, salt and tablespoons to the mashed banana mix. Mix and stir in the pumpkin seeds. divide the mix into two and scoop into your glass jars. top wop with the chopped dates and place in the fridge or on the counter to rest for 1-4 hours or overnight. serve with fresh banana or berries.

Prep: 4 hours
Cook time: 0 minutes

pinch cinnamon
2 dates, chopped
1 tbsp pumpkin seeds
1 fresh banana for topping

serves 2

LUNCH

Crunchy chickpea salad

Ingredients:

1 cup chickpeas, soaked and cooked 1 stalk Celery
1 Cucumber
1 cup cherry tomatoes

Method:

Cook your chickpeas and rinse until cool. Chop up all your veggies and mix all ingredients. serve with fresh lemon juice for dressing.

prep: overnight
Cook time: 30 minutes

2 peppers (red, yellow and/or green)
1⁄2 Red onion, sliced
25g bunch of parsley diced
2/3 cup of black olives, pitted (optional)

Serves: 8

Vegetable curry wrap

ingredients:

1 onion, sliced
1 cup tomatoes and onions chopped
1 cup butterbeans or other beans, cooked 1 tsp fresh garlic, crushed
2 baby marrows, chopped
2 carrots
1 tbsp curry powder

Method:

Chop your onion and sauté with 1⁄4 cup of vegetable stock. Add your curry powder and garlic and cook for another minute. Chop your remaining vegetables. Add to the pot with the remaining ingredients and cook for 20 minutes while you prepare the wraps. in your mixing bowl add in all your dry ingredients and mix. Add in your water starting with 1 cup. Mix and add the remaining water. Knead your dough and divide into 6-8 balls. Using a rolling pin or bottle, roll the balls out on a floured surface. heat up a pan on the stove and place a flat bread in to cook for 2 minutes Cook for another minute on the other side. Cook the remaining flat breads and serve with curry or use as wraps. Now to assemble once both your curry and wraps are cooked. place a scoop of the curry mix into a wrap and fold in half and serve.

Prep: 1 hour
Cook time: 30 minutes

1 cup spinach
1 cup liquid vegetable stock wraps:
21⁄2 cups rye flour
11⁄4 cups water
1tsp baking soda
pinch of salt

Serves 6-8

DINNER

Butternut & apple soup

ingredients:

2 large butternut squash (1kg – 1.5kg) salt to taste
2 onions, sliced
1 thumb fresh ginger, chopped (2cm – 3cm) 4 cloves garlic, chopped

3 apples, diced

Method:

Peel your butternut squash and cut the squash into same-sized cubes. place the butternut squash into a mixing bowl and add salt and black pepper. line an oven tray with a baking sheet and arrange squash cubes on it so that they are spread out. Roast the butternut squash in the oven for about 30 minutes or until cooked through at 180°C. heat up a pot and sauté your sliced onion (no oil). Cook until soft on medium heat. Add in your chopped ginger and garlic and your roasted butternut squash cubes and apple pieces. Combine everything in a lower heat setting. season with the spices of your choice. Cover and cook over medium heat until all your ingredients look soft. that can take about 20 minutes. With a hand blender, blend your soup smooth. heat up your soup over a lower heat setting. garnish with purple cabbage.

prep: 10 minutes
Cook time: 45 minutes

1tsp cumin, ground
1tsp coriander seeds, ground 1tsp black pepper, ground 1tsp paprika powder
purple cabbage to garnish

serves: 6

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