Menu Day 5

Berry Parfait, photo by Hilary McMullen

Menu Day 5

Meals

  • Breakfast: Coconut Banana Berry Smoothie or ¾ cup overnight oats
  • Lunch: large tossed salad with balsamic vinaigrette, top your greens (any type) with a good variety of veggies, either raw or leftover cooked, and add ½ cup beans for protein; 2 small fresh tangerines
  • Dinner: Leftover Fish Taco Salad with Strawberry Avocado Salsa or leftover Roast Chicken and Vegetables

Snacks

  • AM: 1 Baked Apple
  • PM: Berry Parfait or a piece of fresh fruit or edamame, ½ cup

Coconut Banana Berry Smoothie – serves 1

Vegan and dairy-free smoothie with antioxidant berries and spinach that aids in detoxification.

  • 1 cup coconut water
  • 1 Tbsp coconut oil
  • ½ banana, in chunks
  • ½ cup frozen strawberries, raspberries or blackberries
  • 2 cups baby spinach

Combine all ingredients in blender and blend until creamy.

Baked Apples – serves 2

An easy gluten-free dessert that not only taste great, but is good for you too.

  • 2 firm cooking apples (e.g., Granny Smith, Golden Delicious, Macintosh)
  • 4 Tbsp raisins
  • ½ tsp cinnamon
  • ¼ cup Apple juice, optional

With a knife, cut apples horizontally through peel around the middle to keep the skin from splitting during baking. Core apples and fill the center of each with 2 Tbsp raisins. Sprinkle with cinnamon and drizzle a small bit of apple juice in top. Bake at 350° for 40- 45 minutes, or until tender.

Berry Parfait – serves 2

The cashew cream may be made ahead of time and stored for 2-3 days in the refrigerator! Berries or even mangoes topped with the coconut cashew cream makes an antioxidant-rich delicious breakfast.

  • 1 cup raw cashews
  • ½ cup unsweetened coconut milk (canned)
  • Pinch of stevia to taste or 1 tsp honey
  • 1 tsp cinnamon
  • 2 cups berries (any combination is great)

Place the cashews, coconut milk, honey and cinnamon in a food processor. Blend until smooth, with the consistency of peanut butter. If too thick, drizzle in some water and blend to the desired consistency.

Scoop 2 large spoonful’s cashew cream into the bottom of a glass dish. Add ½ cup berries and top with another layer of cashew cream. Finish with another ½ cup berries.

MOREDay 6 Healthy You