Ubuntu Wellness 21 Day Challenge → Day 3

Day 3

WELCOME TO YOUR DAY 3

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

SMOOTHIE

Key Lime Pie smoothie

Ingredients

2 cups ice

1 cup filtered water

1⁄2 cup raw chopped pitted dates

1⁄4 cup lemon flesh (1 whole small lemon) peeled and pips removed

1 medium banana (fresh or frozen)

5 tbsp freshly squeezed lemon juice

1 tsp vanilla extract

1⁄2 tsp freshly grated lemon zest

pinch of salt

BREAKFAST

Avo & Mushroom Toast

ingredients:

120g mushrooms
1⁄4 cup liquid vegetable stock 2 slices diabetic friendly bread 1 avocado, mashed

Method: 2 tbsp fresh lemon juice sprouts

fresh oreganum
salt and pepper to taste

place your vegetable stock in a pan and heat up. once hot, add your sliced mushrooms and cook until tender. toast your bread and while its toasting, prepare your avocado. Mash your avo with some lemon juice and salt and pepper to taste. Now to assemble your toast. spread the avo evenly on each slice. Add the mushrooms, sprouts, fresh oreganum and salt and pepper to taste.

prep: 2 minutes
Cook time: 15 minutes

serves 1-2

LUNCH

Barley Salad with roasted butternut & beetroot

ingredients:

1 cup barley, cooked
1 cup water, boiled
1tsp vegetable seasoning or vegetable spice 1 medium butternut, peeled & cubed
4 beetroots, peeled & cubed
salt & pepper to taste
2 cups mixed greens (lettuce, baby spinach, rocket)

Method:

Cook your barley as per the instructions on the package. Roast butternut and beetroot with vegetable seasoning until cooked. slice up your remaining veggies. toss together all the ingredients and top with the pumpkin seeds. Mix your dressing and serve with a drizzle of dressing.

prep: 10 minutes Cook: 45 minutes

1 avocado, sliced
1 cup cherry tomatoes, halved 1⁄4 cucumber, halved & sliced 1tbsp pumpkin seeds dRessiNg:
Juice of 2 lemons
2 cloves of garlic, minced
salt & pepper to taste

serves 6

Mixed vegetable curry

ingredients:

1 onion, sliced
1 cup fresh tomatoes & onions, chopped 1 cup butterbeans or other, cooked
1 tsp of fresh garlic, crushed
2 baby marrows, chopped

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.

Prep: 1 hour
Cook time: 30 minutes

2 carrots
1 tbsp curry powder
1 cup spinach
1 cup liquid vegetable stock

serves: 6-8

Rice with carrots

ingredients:

1 medium onion (170g)
3 large tomatoes (500g)
1 clove garlic
1 thumb fresh ginger (2cm – 3cm) 500g brown rice

250g carrots

Method:

place your rice on the stove to cook. peel the onion, garlic, ginger and carrot then chop them finely. Wash and chop tomatoes. Cook onion, tomatoes, garlic and ginger for few minutes in a pan with no oil and a little vegetable stock. Cook for 5 minutes and then add the chopped carrots. After 5-10 minutes add rosemary, sweet basil, salt and turmeric powder, cook for a couple of minutes. Add the cooked rice on the carrot sauce and mix well.

prep: 10 minutes Cook time: 45 minutes

handful fresh sweet basil (70g) 1⁄4 tsp rosemary
1⁄4 tsp turmeric
salt to taste

1 cup water with 1tbsp vegetable stock

serves 8

DINNER

Veg Soup

ingredients:

1 cup soup mix (barley, split peas or other) 2l water
1 large onion or bunch leeks, chopped
3 medium tomatoes, chopped

1 bunch carrots, chopped
3 medium potatoes or turnips, cubed 4 baby marrows, chopped

Method:

soak the soup mix for 2 hours and then rinse. Add the vegetable stock water to your pot and bring to boil. Add your rinsed soup mix and cook until soft. When mix is soft add turnips and carrots. Cook until soft. Add tomatoes, leeks or onion, baby marrows, spices, stock and salt and pepper to taste. Add chopped parsley and celery leaves at the end and serve warm.

Prep: 10 minutes
Cook time: 45 minutes

Bunch parsley, chopped handful celery leaves, chopped 1⁄2 tsp turmeric
1tsp curry powder
1 cube or 2 tbsp veg stock
salt & pepper to taste

serves 4-6

Dombi dumpling

ingredients:

500g eureka flour (or other unprocessed flour)
10g dry yeast

Method:

Mix all dry ingredients. Add the water and knead well. leave dough to rise for 1 hour. put dough in a plastic bag. tie plastic (please use reusable bag), but leave some space for dough to rise. Cook in boiling water for 1.5 hours. take dumpling out of bag and slice it. Ready to serve.

prep: 1 hour
Cook time: 1.5 hours

1⁄4 tsp salt
2 cups warm water

serves 8

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