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Week 2 Body Reset

Week 2 Body Reset

What is a detox – week 2 body reset:

 

Our bodies have the ability to naturally detox themselves every single day. Our liver is responsible for the major detoxification of the body. The liver filtration process retains the nutrients that the body needs & disposes of the waste, toxins & excess substances that the body does not need. Therefore, one of the best ways to detox your body is to simply optimise your liver function through healthy lifestyle factors. That is where the week 2 body reset comes into play.

 

Other Function’s of the liver:

 

  • Helps your body fight infections by removing bacteria from the blood
  • Converts inactive thyroid hormones (T4) to activate T3 that the cells use
  • Metabolises, or breaks down, nutrients from food to produce energy when needed
  • Creates ketone bodies for cellular energy production
  • Produces most of the substances that regulate blood clotting
  • Prevents shortages of the nutrients by storing vitamins, minerals & sugars removes potentially toxic substances we consume from the environment such as xenoestrogens, pesticides, herbicides & medication byproducts.
  • Produces bile, a compound needed to digest fat & absorb vitamins A,D,E & K
  • Creates cholesterol for hormone production & tissue healing.
  • More than 500 vital functions have been identified with the liver. https://www.medicalnewstoday.com/articles/305075

So as you can see it is important to look after our liver & one of the first places to start is a healthy eating plan, exercise, filtered water & relaxation therapy.

 

BulletProof Coffee:

 

BulletProof coffee is fantastic if you are fasting one meal as it gives you energy & is only 100 calories. If not fasting remember on the days you have the coffee it is an extra 100 calories.

 

 

 

 

 

 

 

Bulletproof coffee not only gives you energy but also supports your digestive health, helps you manage your blood sugar & aids in weight loss.

  • 1 cup of black coffee (filtered or expresso)
  • 1 tsp Melrose MCT oil ( slowly work up to 1 tbsp in your coffee)
  • Dash of almond milk
  • Place in a nutribullet or blender & blend for 30 t0 60 second
  • Pour back in mug

 

Below is week 2 reset recipes:

 

Day 1:

 

Breakfast: One Minute Vanilla Berry Pudding

Serves 1 – calories 347 kcal – Fats 8g – protein 28g – Net carbs 12g – fibre 3 g

  • 33 g vanilla protein powder
  •  2 tbsp almond flour
  • 2  tbsp almond milk, unsweetened
  • 1 large egg white
  • 1⁄4 tsp baking soda
  • Pinch salt
  • 1⁄2 tsp granulated monk fruit
  • 1⁄4 tsp cinnamon (optional)
  • 1⁄4 cup frozen mixed berries
  • 2 tbsp plain coconut yoghurt
  1. Place protein powder, egg white, almond flour, monk fruit, baking soda and a pinch of salt in a mug or small bowl. Whisk together, gradually adding almond milk until a pancake-like batter is formed.
  2. Place in the microwave for 1 minute or up to 90 seconds until risen and cooked through.
  3. Place berries in a small bowl. Then, when pudding is ready, place the berries in the microwave for 30 seconds to 1 minute until heated through.
  4. Transfer the pudding onto a plate, or simply leave in the bowl.
  5. Pour over the heated berries, and top with coconut yoghurt.

Lunch: French Onion Soup

Serves 4 – Calories 511 kcal – fats 31g – protein 23g – net carbs 15 g – Fibre 10g

  • 100 g unsalted butter
  •  1.25 kg brown onions
  • 3/4 cup dry white wine (optional)
  • 2 tbsp arrowroot flour
  • 6 cups vegetable stock
  • 2 dried bay leaves
  • 4 sprigs fresh thyme
  • Salt and pepper

CHEESY TOAST

  • 4 slices venerdi bread
  • 100g grated mozzarella

FOR THE ONIONS:

  1. Peel, halve and thinly slice the onions. Melt butter in a heavy based casserole pot over medium heat. When it starts to foam, add onions and stir to coat in butter.
  2. Turn heat down to medium low. Cook for 30 minutes stirring every few minutes, until the onions have softened and are semi transparent.
  3. Turn heat up to medium. Add a pinch of salt, and cook for a further 20 – 30 minutes, stirring more regularly, until onions are deep golden and sweet.

FOR THE SOUP:

  1. Add wine, then simmer rapidly for 2 minutes until mostly evaporated, stirring to scrape the bottom of the pot.
  2. Sprinkle arrowroot flour over the onion and cook for 1 minute.
  3. Add stock, thyme and bay leaves. continued over page 14
  4. Cover, lower heat so it’s simmering gently then simmer for 30 minutes. Prepare the cheesy toast by following the steps below.
  5. Season to taste with salt and pepper. Ladle into bowls. Top with 1 or 2 slices of cheesy toast.

FOR THE CHEESE TOAST:

  1. Preheat grill to high. Toast each side of bread until light golden.
  2. Top bread with cheese, then grill until melted and golden brown.

 

Snack: Carrot Cake Muffins

https://www.nutritionalhealthenterprises.com/low-carb-carrot-cake-muffins/

Cal 290

  • Carrot cake
  • 1/2 cup blue berries
  • 1 tbsp chia seeds

 

 

 

 

 

Dinner: Pasta Alla Norma

Serves 2 – Calories 427 kcal – Fats 21g – Protein 24g – Net carbs 18g – Fibre 17g

  • 400g eggplant
  • 1 tbsp olive oil
  • 1⁄2 tsp salt
  • 1⁄2 tsp pepper

PASTA SAUCE:

  • 1 tbsp olive oil
  • 1 garlic clove
  • 1/4 medium bro wn onion
  • 2 tbsp dry white wine
  • 350g tomato passata
  • 2 tbsp water
  •  1/2 tsp dried Italian herbs
  • 1/4 tsp red chilli flakes (optional)
  • Pinch of salt
  • Pinch of pepper
  • 200g Slendier Pasta

TO SERVE:

  • 1/4 cup basil leaves
  • 20 g Parmesan cheese
  1. Preheat oven to 220°C (200°C fan forced). Line a tray with baking / parchment paper.
  2. Chop the eggplant into 2.5cm pieces, mince the garlic and finely chop the onion.
  3. Toss eggplant with oil, salt and pepper. Spread on the tray and roast for 20 minutes.
  4. Flip, then roast for a further 5 minutes. Cool on tray (this helps the eggplant hold its shape when tossing).
  5. Whilst eggplant is cooking, heat oil in a very large frypan over medium heat. Add garlic, cook for 20 seconds until golden, then add onion and cook for 2 to 3 minutes until translucent and cooked through.
  6. crease heat to medium-high and add wine, if using. Let it simmer, scraping the base of the pan to deglaze, until the wine mostly evaporates. continued over page
  7. Add tomato passata, dried herbs, red chilli flakes, salt and pepper. Stir and simmer 5 minutes.
  8. Meanwhile, cook your pasta according to the packet instructions.
  9. To the pan with the passata, add the eggplant and drained pasta and stir everything together gently.
  10. Dive between two bowls, top with fresh basil and parmesan cheese.

 

 

Day 2:

 

Breakfast: Savoury Pancake

Serves 1 – Calories 226 kcal – Fats 20g – Protein 9g – net carbs 0g – Fibre 3g

  • 1⁄2 tbsp ground flaxseed meal
  •  1⁄4 cup almond meal
  • 1⁄4 tsp baking soda
  • Pinch salt
  •  1 egg white
  • 1⁄2 tsp coconut oil
  • 2 tbsp almond milk, unsweetened
  1. Mix together the almond meal, flaxseed meal, baking soda and salt.
  2. In another bowl, whisk together the egg and the almond milk. Slowly add this to the dry mixture and whisk until smooth. You may need slightly more milk to make a smooth, pancake consistency.
  3. Heat a fry pan over medium heat with the coconut oil. Add the mixture to the pan and cook until firm and then flip and cook on the other side.

Note: Top with your favourite toppings! I like; 1/3 of an avocado, 1 tbsp feta or nut cheese and chopped tomatoes, with some fresh leaves too!

 

 

Lunch: French Onion Soup

Calories 511 kcal – fats 31g – protein 23g – net carbs 15 g – Fibre 10g

  • Second serve on French onion soup

 

Snack: Health Vanilla & Tahini Protein Balls 

https://www.nutritionalhealthenterprises.com/healthy-vanilla-tahini-protein-balls/

Calories 220 kcal – fats 17g – protein 9G – carbs 6g – Fibre 4g

 

 

 

Delicious vanilla & tahini protein balls

 

 

 

Dinner: Pasta Alla Norma

Calories 427 kcal – Fats 21g – Protein 24g – Net carbs 18g – Fibre 17g

  • Second serve last night dinner

Day 3

 

Breakfast: Confetti Omelette

 

  • 1 tsp butter
  • 2 large eggs
  • 1 egg white
  • 1/4 red capsicum, diced
  • 1/4 green capsicum, diced
  • 1/4 brown onion, diced
  • pinch salt
  • 30g cheddar cheese
  1. whisk the eggs & egg white together well
  2. heat butter in a pan on medium heat, then add the eggs
  3. as the eggs cook, gently push the cooked egg to the centre of the pan & tilt the pan to let uncooked egg flow out & cook
  4. When most of the eggs are cooked (there should be a thin layer of uncooked egg on top), add the onion, cheese & capsicum to half of the omelette & carefully fold it over
  5. turn the heat down to medium-low & cook for another few minutes to melt the cheese & finish cooking the egg
  6. remove from the pan & top with salt & pepper

 

Lunch: Caesar Salad With Chicken Breast

Serves 1 – Calories 425 – Fats 34g – Protein 20g – Carbs 11g – Fibre 5 g

Salad:

  • 1 hard boiled egg
  • 125g cooked chicken breast
  • 1 heaped tbsp pine nuts
  • 3 cups iceberg lettuce
  • 5-6 cherry tomatoes
  • 2 tbsp parmesan cheese or nut cheese

Dressing:

  • 2 heaped tbsp coconut or greek yoghurt
  • 1 tsp nutritional yeast (optional)
  • 1 tsp olive oil
  • 1 tbsp lemon juice
  • 1/4 tsp garlic powder
  • salt & pepper
  1. Boil egg then lightly heat pine nuts, chop all the ingredients & place in a bowl. whisk all ingredients for dressing & drizzle over salad

 

Snack: Health Vanilla & Tahini Balls

https://www.nutritionalhealthenterprises.com/healthy-vanilla-tahini-protein-balls/

Calories 220 kcal – fats 17g – protein 9G – carbs 6g – Fibre 4g

 

 

Delicious vanilla & tahini protein balls

 

 

 

Dinner: Almond Crusted Lemon Fish & Baked Curried Cauliflower & Broccoli

Serves 1 – Calories 337 kcal – fats 19g – protein 35g – net carbs 2g – Fibre 3g

Almond crusted lemon fish:

  • 170 g white fish
  • 15 almonds
  • 1/2 tbsp olive oil
  • 1/4 lemon
  • 2 tsp dried rosemary
  • 1/4 tsp salt
  • 1/2 tsp pepper
  • 1 tsp dijon mustard
  1. Coarsely chop the almonds. Zest the lemon.
  2. Preheat oven to 200°C.
  3. Lightly coat a rimmed baking tray with cooking spray (olive or coconut).
  4. Combine lemon zest, almonds, rosemary, 1/2 tablespoon oil, salt and pepper in a small bowl.
  5. Place fish on the tray and spread with 1 teaspoon mustard. Then, press the almond mixture evenly over the mustard /fish. Bake the fish until opaque in the center, about 7 to 9 minutes, depending on thickness!
  6. Note: My favourite fish to cook with this meal is pink snapper or red emperor. Swap the rosemary to dill for an alternate flavour, and you can use either fresh or dried herbs.

Baked curried cauliflower & Broccoli:

Serves 1- calories 227 kcal – fats 19g – protein 35g – net carbs 3g  – fibre 3g

  •  1 tbsp butter
  • 1⁄2 tsp curry powder
  • Pinch salt
  •  1⁄4 tsp black pepper
  • 1⁄4 small head cauliflo wer
  • 1⁄4head broccoli
  •  1⁄4 cup cashews
  • 1⁄4 cup fresh basil leaves
  1. Preheat oven to 200 degrees celsius and prepare a baking tray lined with baking paper.
  2. Chop the cauliflower and broccoli into small florets. Chop the cashews.
  3. Melt the butter and then add it to a medium sized bowl together with the curry powder, salt and pepper and stir to combine. Then, add the cauliflower and broccoli and toss around to coat it all evenly in the mixture.
  4. Transfer the cauliflower & broccoli to the tray – arranging in a single layer. Place in the hot oven and roast for 15 minutes then remove, scatter with nuts, return to the oven and roast for a further 5 minutes!
  5. Garnish with basil.

 

Day 4:

 

Breakfast: Mexican Scrambled Eggs

Serves 1 – calories 205 kcal – fats 15g – Protein 13g – Net carbs 3 g – fibre 1 g

  • 2 spring onions
  • 1/2 jalapeño
  • 1/4 medium tomato
  • 1/2 tbsp butter
  • 20g mozzarella cheese
  • pinch salt
  • pinch black pepper
  1. Finely chop spring onions, jalapeño & tomatoes. Fry in butter for 3 minutes on medium heat.
  2. Beat the eggs & pour into the pan. scramble for 2 minutes. Then add cheese & seasoning
  3. Note: Serve with avocado, crisp lettuce & add dressing to add even more kick to this zesty meal.

 

Lunch: Chocolate Banana Mug Cake

Serves 1 – Calories 330 kcal – fats 23g – Protein 12g – net carbs 18g – fibre 6g

  • 1 tsp butter
  • 2 tbsp almond meal
  • 1 tsp almond butter
  • 1 egg white
  • 1/4 tsp baking powder
  • 1/8 tsp salt
  • 1/4 tsp vanilla essence
  • 1/2 tbsp coconut flour
  • 1/4 tsp cinnamon
  • 1 tbsp cacao powder
  • 1 tsp monk fruit or stevia
  • 1/3 banana

To serve

  • 2 tbsp coconut yoghurt
  1. Melt butter in microwave or saucepan, mash your banana & keep 2 small pieces to place on top at the end
  2. Add the rest of the ingredients to the melted butter & mix well. Add a little almond milk or water if it is too thick. The consistency should be similar to a pancake batter – but more on the doughy side
  3. Microwave for 90 seconds. serve warm with coconut yoghurt & your pieces of banana

 

 

 

Polpette (Italian Meatballs In Tomato Sauce)

 

 

 

Dinner: Polpette (Italian Meatballs In Tomato Sauce) With Spinach

 

  • 1 slice vererdi paleo (super seeded) bread
  • 250g lean beef mince
  • 1 egg
  • 1/2 tbsp pine nuts
  • 1/2 garlic clove
  • 1/2 tbsp dried oregano
  • 1/2 tbsp fennel seeds
  • 1/2 large brown onion
  • 1 can crushed tomatoes
  • 1 tbsp tomato paste1/2 tbsp olive oil
  • 2 tbsp parmesan cheese
  • 1/2 cup fresh basil
  • pinch pepper

For the spinach:

  • 400g frozen spinach
  • 12g butter
  • 2 tsp garlic powder
  • 1/4 tsp salt
  1. Blitz the bread in a food processor until they resemble crumbs
  2. Crush the garlic. finely chop the brown onion
  3. Put the mince, egg, pin nuts, garlic, oregano, bread crumbs & fennel seed into a food processor & blitz until throughly combined & smooth
  4. Using your hands, shape the mixture into meatballs br rolling them one by one in the palm of your hands. This should make 6 meatballs. Top tip: when rolling the meatballs they should be shiny & smooth with mineral to no cracks on the surface
  5. Heat 1/2 the olive in a large, deep fry pan over medium heat, seal & brown the meatballs on all sides (don’t cook through, we are just browning the surface), set aside  on a plate. Add remains olive oil to the pan & sauté the chopped onion until soft.
  6. Place the cooked onion in a blender with the can chopped to0matoes & blitz until smooth. Add the sauce to the pan with salt, pepper & tomato paste. Since out the tomato can with a little water & add that to the sauce (fill can about 1/4 full). Simmer the sauce on allow heat for 10 minutes
  7. Add the meatballs back to the sauce & gently toss them so they are covered in the sauce. Simmer gently for 20 minutes or, until cooked through
  8. Meanwhile defrost spinach (either in microwave or steamer) (usually takes 3 to 4 minutes) Stir through butter, garlic powder & salt
  9. Serve half the meatballs with half the spinach & a sprinkle of freshly grated parmesan cheese & torn basil leaves
  10. TIP: One serve is 1/2 the sauce with 3 meatballs

 

Day 5:

 

Breakfast: Blueberry Coconut Flour Porridge

Seves 1 – Calories 464 kcal – fats 31g – Protein 13g – Net carbs 15g – fibre 17g

  • 1 cup almond milk, unsweetened
  • 2 tbsp ground flaxseeds
  • 2 tbsp coconut flour
  • 1 tsp cinnamon
  • 1/2 tsp vanilla extract
  • 1 tsp monk fruit or stevia
  • 1 tsp butter
  • 1/2 tsp salt
  • 1/2 cup blueberries
  • 1 tbsp pumpkin seeds
  • 1 tbsp shredded  coconut
  1. In a small saucepan, heat almond milk over a low heat
  2. Add in flaxseed, coconut flour, cinnamon & salt. Use whisk  to break up any clumps
  3. Continue heating until slightly bubbling. Add in monk fruit & vanilla extract
  4. When the mixture is as thick as you would like, turn off the heat & serve in a bowl
  5. Add butter, blueberries, pumpkin seeds & coconut on top (butter should melt in)

 

Lunch: Polpette (Italian Meatballs In Tomato Sauce) With Spinach

 

  • 2nd serve of last night dinner

 

Snack: Carrot Cake Muffins

https://www.nutritionalhealthenterprises.com/low-carb-carrot-cake-muffins/

Cal 290

  • Carrot cake
  • 1/2 cup blue berries
  • 1 tbsp chia seeds

 

 

 

 

 

 

Dinner: Salmon Patties With Garden Salad

Serves 2 – Calories 536 kcal – fats 32g – Protein 37g net carbs 2g – fibre 19g

Salmon patties:

  • 290g cauliflower
  • 1 tbsp coconut flour
  • 1 tbsp butter
  • 190g tin red salmon
  • 1 tsp dijon mustard
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 2 string onions
  • 1 tbsp chives
  • 1 tsp olive oil
  • 1/2 cup coconut flour

Salad:

  • 4 cups green leafy lettuce
  • 10 cherry tomatoes
  • 50g cucumber
  • 1 1/2 tbsp olive oil
  • 1 tsp dijon mustard
  • 1 tsp whit wine vinegar
  • pinch salt & pepper
  1. Finely chop the spring onions & chives. Chop cauliflower into small pieces & place in a pot of boiling water. Cook until fork tender & drain really well (this will stop your mash becoming watery)
  2. Add butter, a pinch of slat & pepper to the cauliflower & mash really well. Set asiade
  3. to cool for about 20 minutes
  4. Once, cool enough to handle, add in the dijon mustard, drained salmon, spring onions, Clives, 1 tbsp coconut flour & pinch of salt & pepper to taste
  5. Mix everything  together & form into 4 round patties
  6. heat a frypan on medium heat & add a drizzle of olive oil. Place patties in the pan & cook for 5 minutes on one side, or until golden brown
  7. Very gently, flip the patties over & cook on the other side for a few more minutes
  8. remove the golden patties from the pan
  9. To make the salad, chop cherry tomatoes, cucumber & add to a bowl with lettuce
  10. whisk all dressing ingredients together a toss dressing with salad
  11. Divide salad & patties between 2 plates & enjoy

 

Day 6:

 

Breakfast: Pan Fried Garlic & Thyme Mushrooms

Serves 1 – Calories 135 kcal – fats 10g – protein 6 g – carbs 7g – fibre 3g

  • 1/2 tbsp coconut or olive oil
  • 1 and a  1/2 cups button mushrooms, sliced
  • zest of 1/4 lemon
  • 1 and a 1/2 tbsp fresh or dried thyme
  • 1 garlic clove
  • 1 pinch salt
  • 1 pinch pepper
  • 1 tbsp lemon juice
  1. In a large pan, heat the oil over medium-high heat
  2. Add the mushrooms & cook for 3-4 minutes until they have browned off nicely on one side. they will also start to shrink slightly & release some liquid. Flip them over & cook fro 2 more minutes on the other side. At this stage, we don’t want to stir them to much as we want to develop a nice, golden brown colour
  3. Once the mushrooms have browned off, add the lemon zest, butter, thyme, garlic, salt & pepper.
  4. cook together for a minute or two, stirring a couple times. Finally drizzle with lemon juice & toss throughly one more time
  5. NOTE: Great served with protein of choice & a simple garden salad or steamed greens with a drizzle of lemon juice & olive oil. They’re also great as a breakfast side with eggs & or spinach, avocado, bacon, feta, tomatoes & paleo bread

Lunch: Salmon Patties & Garden Salad

 

  • 2nd serve of last night dinner

 

Snack:

  • 2 pieces paleo bread with 1/2 avocado & tomato

 

Dinner: Saganaki Prawns With GardenSalad

Serves 1 – calories 430 kcal – fats 26g – protein 38g – carbs 6g – fibre 5g

  • 1/2 tbsp olive oil
  • 1/4 brown onion
  • 1/2 garlic clove
  • 150g small green prawns
  • 1/4 tbsp fresh oregano
  • 1/4 tbsp fresh flat leaf parsley
  • 70g cherry tomatoes
  • pinch black pepper
  • 25g feta cheese
  • pinch chilli flakes (optional)

For the salad:

  • 2 cups green leafy lettuce
  • 5 cherry tomatoes
  • 1/4 cup cucumber
  • 3/4 tbsp olive oil
  • 1/2 tsp mustard
  • 1/2 tsp vinegar
  1. Preheat grill on medium-high heat. Finely chop the onion, oregano & parsley. Crush the garlic and halve the cherry tomatoes
  2. Heat oil in a large ovenproof frying pan over medium- high heat. Add onion. Cook, stirring, for 5 minutes or until softened. Add garlic. Cook for 1 minute or until fragrant. Add prawns, oregano and half the parsley. Cook, stirring occasionally, for 5 minutes or until prawns are pink and cooked through. Add tomatoes. Cook for 1 minute or until just starting to collapse
  3. Crumble over the feta & place under grill. Grill for 2 to 3 minutes or until feta is heated through
  4. Meanwhile, chop cherry tomatoes and cucumber and add to a bowl with lettuce. Whisk all dressing ingredients together and toss with the salad
  5. Remove the pan from the grill & sprinkle with remaining parsley
  6. Serve & enjoy!

Day 7:

 

Breakfast: Pecan & Cinnamon Muesli

Serves 4 – Calories 385 kcal – Fats 34g – Protein 10g – Net carbs 9g – fibre 9g

  • 1/2 cups pecans
  • 1/4 cup walnuts
  • 3/4 cup whole almonds
  • 3 tbsp whole flaxseed
  • 1/2 cup sunflower seeds
  • 1/4 cup desiccated coconut
  • 2 tsp ground cinnamon
  • 1 tsp vanilla extract
  • 1 tsp monk fruit or stevia
  • 1 cup almond milk
  • 1 cup blueberries
  1. Roughly chop the pecans, walnuts & almonds
  2. In a large bowl, mix together all ingredients except for almond milk & blueberries
  3. To serve, measure out 1/4 of the muesli (approximately 1 cup) & top with 1/4 cup unsweetened almond milk  & berries
  4. NOTE: Store in airtight container

 

Lunch: Protein Packed Creamy Green Soup

* Great served with low carb Bread https://www.nutritionalhealthenterprises.com/low-carb-bread-recipe/

Serves 2 – calories 355 kcal – fats 19g – protein 20g – net carbs 25g – fibre 10g

  • 1/2 tbsp olive oil
  • 1 medium brown onion
  • 1 medium leek
  • 1 large zucchini
  • 3 gloves garlic
  • 150g silken tofu
  • 1/4 cup hemp seeds
  • 1 cup spinach
  • 2 cups vegetable stock
  • pinch salt
  • pinch pepper
  • 1/2 tsp thyme
  • 1/2 tsp sage
  • 1/2 tsp parsley
  • 2 tbsp parmesan  cheese
  1. Dice the onion, slice the leek & chop the broccoli into florets & the zucchini into rough medium sized chunks (about 2 cm). Crush the garlic.
  2. heat oil in a large saucepan over a medium heat.
  3. Add the onion & leeks & sauté for 2 minutes or until soften. Then add broccoli, zucchini & garlic & cook for a further 2 minutes or until lightly browned
  4. Dice the tofu & addf to the saucepan with hemp seeds & spinach. Add stock, add some boiling water until the veggies are just covered & season with salt, pepper & herbs
  5. Turn the heat to low & simmer for approximately 20 minutes
  6. Turn off the heat & blend using hand-held stick blender (straight into the saucepan)
  7. Serve between 2 bowls & top with the parmesan cheese & extra salt & pepper to taste

 

Snack:

  • 2 x Olina’s  gluten free seeded crackers with 1/2 avocado & tomato

 

Dinner: Chicken Cacciatore

Serves 2 – Calories 463 kcal – fats 18g – protein 45g – Net carb 18g – fibre 11g

  • 1/2 medium brown oinion
  • 1 garlic clove
  • 1 celery stalk
  • 1 carrot
  • 250g cup mushrooms
  • 2 tbsp fresh basil
  • 300g chicken breast
  • 3/4 tbsp extra virgin olive oil
  • 250 tomato passata
  • 1/4 cup salt reduced chicken styles liquid stock
  • 1 tsp mixed herbs
  • pinch chilli flakes (optional)
  • 20g kalamata olives

For the cauliflower mash:

  • 1/2 medium head cauliflower
  • 1 tbsp butter
  • Pinch salt
  • pinch pepper

100g green beans

  1. Finely chop onion & garlic. Dice the celery & carrot. Slice the mushrooms & finely shred the basil leaves. Dice the chicken into I inch pieces
  2. heat 1 tsp of the oil in a large deep pan over medium heat, then add onion, garlic, carrot & celery, cook stirring for 5 minutes until softened. Remove from the pan. Heat remaining olive oil in the pan over medium to high heat. Cook the chicken pieces for 1 minute each side or until seared
  3. Add the onion, carrot, celery & garlic back into pan with the mushrommsm tomato pasta, chicken stock, oregano, mixed herbs & chilli flakes (optional). Stir to combine, cover & simmer on low for 15 minutes
  4. Meanwhile, place a pot of water on to boil & chop your cauliflower into small pieces. Add cauliflower to boiling water & cook for 5 minutes 0r until easily pierced with a fork.
  5. Drain the cauliflower really well, Add the butter, salt & pepper & mash or puree with a stick blender until really smooth, Check the seasoning & adjust if needed.
  6. Remove the lid from the cacciatore, give everything a good stir & simmer for a few more minutes with lid 0ff.
  7. meanwhile, steam your green beans
  8. Just before serving, add the olives & fresh basil to0 the cacciatore  & stir to combine
  9. Divide the cauliflower mash between two bowls & serve with the cacciatore & steamed green beans
  10. NOTE: This  is a great recipe  to share with whole family. They can swap the cauliflower puree for pasta or mashed potato 

 

Summary:

 

I hope you enjoy the 7 day reset recipes as it is a start to turning your health around & helping get you back on track towards a healthy lifestyle. also click on link for the first 7 day body reset https://www.nutritionalhealthenterprises.com/7-day-body-reset/

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