5 Day Clean Eating Challenge

May 25, 2015 by Donnalyn Murphy | diet


5 days of Clean Eating

Try to drink at least ½ your body weight in ounces of water every day

Try to eat at least 3 meals, when you are hungry

Eat your biggest meal mid-day

If you are vegetarian or vegan, you will find substitute options at the end of the menu

Start each day and end each day with a cup of warm water with lemon and honey or just lemon

Breakfast:

Try to eat within an hour of waking.

The idea behind the recipe options I've chosen for breakfast is light but nutrient dense.

Fruit & Yogurt Parfait

(Per person)

1 cup mixed Organic Blueberries and Strawberries
¾ cup plain coconut yogurt
1 – 2 tsp. Chia Seeds

Optional: Drizzle with raw local honey

Apple Slices w/ Nut Butter

Use an apple slicer, available at any kitchen goods store. This cuts the apple into even, easy to eat slices. Dip into your favorite nut butter. For weight loss, limit your nut butter to 2 tablespoons.

Slow Cooked Oats w/ Raspberries & Almonds

1 ½ cups Raspberries
1 ½ cups almond milk
1 ½ cups water
1 cup uncooked steel-cut oats
2 tbsp maple syrup
1 tbsp coconut oil
½ tsp cinnamon
1 tbsp ground flax seed
¼ tsp Himalayan Sea salt
Chopped almonds

Place all ingredients except raspberries & almonds, into slow cooker. Place on low when you go to bed at night. Cook on low for 7 – 8 hours.

Add milk or water to desired consistency. Top with Raspberries & almonds. Serve warm.

** If you do not have steel cut oats, you may also use rolled oats – simply follow package directions rather than cooking all night.

Eggs & toast with wilted greens

2 eggs, prepared easy over
1 piece Ezekiel Bread
1 cup spinach or chard
2 tbsp water
1 clove garlic, minced

Heat water in small skillet or sauce pan. Add garlic and allow to lightly simmer for a minute or two. Add greens and cook over low heat just until wilted and bright green. Serve next to eggs and toast or make a sandwich using eggs, greens on toast.

Serves 1

Smoothies:

Peach Smoothie

1 Cup original Almond Milk
1 Cup vanilla Coconut Yogurt
2 Cups Frozen Peaches
8 - 10 Raw Almonds or Walnuts

Add all ingredients to blender, blend until very smooth

Green Smoothie
2 – 3 leaves Romaine Lettuce
1/2 Cup baby spinach leaves
1 Ripe Fresh Pear (cored)
1 Cup Frozen Blueberries
1 ½ Cup original Almond Milk
1 Cup Vanilla Coconut Yogurt
1 T. Flax Seeds

Blend until smooth. Add more milk or yogurt to make creamier or thinner. Can serve 2 – 3

Strawberry Bang Smoothie

1 Cup Coconut Milk
1 Cup Cultured Coconut Milk (found by the kefir in the refrigerated section)
1 Cup frozen Strawberries
1 Cup Chopped Spinach
1 Tbsp Flax

Place all ingredients in a blender and blend until smooth. Enjoy!

Serves 3 -4

Apple Slices w/ Nut Butter

Use an apple slicer, available at any kitchen goods store. This cuts the apple into even, easy to eat slices. Dip into your favorite nut butter. For weight loss, limit your nut butter to 2 tablespoons.


Lunch:

For this challenge, try to make lunch your biggest meal of the day.

Add 1 small bowl of mixed greens to each lunch, include greens like chard, baby kale, spinach, and bok choy for a beautiful variety of flavors and nutrients. Top with Balsamic Vinegar, Braggs Amino Acids, Apple Cider Vinegar, or Olive or Grapeseed oils. Season with Himalayan Sea Salt & Pepper.

Sprout Wrap:

(Per Person)

1 Gluten Free, Diary Free Tortilla
¼ cup Brocco Sprouts (or your favorite)
¼ cucumber, sliced
½ Avocado, sliced
½ Roma tomato, sliced

Layer ingredients inside wrap, fold and enjoy!

Jicama Salad

1 medium Jicama, peeled and diced
1 large cucumber, peeled and diced
Mixed Spring Greens
Almonds
Olive or Grapeseed Oil
Red Wine Vinegar

In a large bowl, mix all ingredients. Drizzle with a bit of Olive or Grapeseed Oil & Red wine Vinegar, season with salt & pepper.

Roasted Root Wraps

Roasted Root Vegetables (See Roasted Roots in Dinner Options)
1 tbsp olive oil
Gluten free wraps
avocado

In a skillet heat oil over medium. Add leftover roasted roots. Heat stirring frequently until all vegetables are heated through, being cautious to not burn them. Add warm veggies to wrap, and add dressing.

Serve Immediately.

Serves up to 6, depending on how many vegetables you reheat.

Toasted Millet Pilaf

1 cup millet – rinse, allow to dry thoroughly.
fresh parsley
cilantro
sunflower seeds
olive oil
salt and pepper

Heat a skillet over medium heat. Add dry millet. Toast by gently swirling pan, sifting and shaking allowing millet to roll and toast on all sides. Do so for just one or two minutes. Cook millet according to directions.

Add fresh herbs to millet, top with seeds and a tish of olive oil, salt and pepper. Serve warm or cold.

Avocado Salad

(per person)

¼ - ½ large avocado, smashed
1 tsp finely diced onion
1 tsp cumin
dash of cayenne
½ tomato sliced
handful of dark leafy greens – swiss chard, kale, spinach, or romaine all work well
1 small handful of corn tortilla chips

Layer ingredients and enjoy!

Dinner:

Root Roast w/ Brown Rice

1 lb. fingerling potatoes, halved
1 lb. cauliflower, cut into 1 inch florets
2 Medium onions, thickly sliced
8 oz. celery root, diced
6 cloves garlic
2 tsp Garlic herb mix
4 Tbsp Olive oil
1 ½ cups cooked brown rice
2 - 3 Tbsp balsamic vinegar
Sunflower or Olive Oil to coat cookie sheets pans

Preheat oven to 400. Evenly coat 2 cookie sheets with oil. You can use a napkin or paper towel to do so.

Toss all vegetables and herbs with the exception of the kale and fresh parsley in 3 Tbsp oil. Spread evenly and in a single layer on cookie sheets. You will need to cook these about an hour, stirring and tossing frequently until largest vegetables are soft. You can test this using a fork.

While vegetables are in oven, cook brown rice, according to package directions. Drain, transfer to a bowl. Stir in remaining oil. Season with salt and pepper if desired. Serve rice with vegetables, and drizzle with balsamic vinegar.

Serves 6

Set aside ½ of vegetables for tomorrow's meal.

Roasted Chicken Salad

1 whole chicken, cage free organic
1 Cup Vegetable Broth
¼ cup finely chopped fresh parsley
1 - 2 cups of mixed spring greens per person
2 Sweet Peppers, one red, one yellow
balsamic vinegar
sea salt
pepper

Preheat oven to 425°F. Wash chicken thoroughly, inside and out. If giblets are included, remove that package, wash and set aside. (or feed boneless ones to your pets) In a roasting dish, place chicken in the center. Pour broth over the top. Place giblets around chicken. Top with parsley and cover. If your roasting pan doesn't come with a lid, cover with aluminum foil.

Cook for 90 minutes or until juices run clear when you cut a long slice into it. Uncover and cook for 10 to 15 more minutes until chicken turns a beautiful golden brown.

Allow to slightly cool before you begin to remove meat from the bones.

For the salad, use mixed spring greens, top with a bit of balsamic vinegar, sea salt and pepper.

Refrigerate leftover chicken for other meals

** For vegan options, omit chicken and use 1 can organic cooked Chick Peas (or frozen cooked)

Kabobs

For this recipe you will need wooden skewers that have been soaked or metal skewers

1 package white mushrooms
1 zucchini
1 summer squash
1 ½ Cups cubed roasted chicken
9 – 15 grape tomatoes
1 yellow onion
1 small eggplant

Preheat grill to 450° – 550° Cut all vegetables into 1"squares. Thread vegetables and chicken onto skewers, alternating for variety. Lightly brush with olive oil and place on grill. Cook turning once until golden. Serve warm.

**This meal quickly becomes vegan by simply omitting the chicken.

Grilled Veggies & Salmon

2 Yellow summer squash, cut into strips
2 Zucchini, cut into strips
2 - 4 cuts Wild Caught Salmon, skin on

Olive Oil
1 clove fresh garlic
1 Tbsp Dill

Heat grill to 450° – 500°F. Drizzle vegetables with ½ Tbsp olive oil, toss to coat. Brush Salmon with Olive oil and sprinkle evenly with dill.

Place vegetables on a grill safe cooking tray – and salmon skin side down. Cook for ten minutes – stir veggies, turn salmon. Cook five to ten more minutes until salmon is completely done. Try to not burn the vegetables – remove from heat as they turn golden and set aside in a covered container.

Serve warm.
** For Vegan options, replace Salmon with a side of ¼ cup Hummus and add a few more varieties of vegetables such as eggplant or sweet potatoes to the grill. Use the hummus as a dressing.

Hummus

2 cloves garlic, peeled
1 (15 ounce) can no-salt-added garbanzo beans, rinsed and drained
2 tbsp tahini (sesame paste)
¼ cup water
Juice from 1 or 2 lemons – about 3 tbsp
½ tsp reduced-sodium tamari
½ tsp cumin
¼ tsp ground coriander
Cayenne pepper, optional
2 tbsp finely chopped fresh parsley

In a blender, blend all ingredients together. Serve with vegetables or toast. Hummus is a great replacement for condiments on a sandwich as well!

Green Sautee & Rice

1 lb fresh greens – spinach, swiss chard or beet greens
2 Tbsp Olive Oil
2 cloves garlic
Sea Salt
¼ Cup walnuts
2 – 3 cups cooked brown or wild rice
Balsamic Vinegar (optional)

Heat oil in a large skillet over medium heat. Add garlic and cook for just about three minutes. Add greens, toss until they begin to wilt, about five minutes. Remove from heat and serve over warm rice. Top with walnuts. If desired, drizzle with balsamic vinegar.

Roasted Red Pepper & Tomato Soup

2 Red Bell Peppers
7 - 9 Roma Tomatoes
1 tbsp olive oil
1 red onion
1 tsp Himalayan sea salt
1 cup organic chicken stock

Start this recipe by roasting your red peppers:

Preheat oven to boil, lightly oil baking sheet (start a pot of boiling water on the stove as well)

Cut peppers into quarters, de-stem and remove seeds.

Lay in a single layer on baking sheet and place in oven. You want the peppers skin to start to get wrinkly and lightly roasted. It will take about ten minutes. Watch closely.

Turn them over and roast other side for just about three minutes.

While peppers are in oven, when water has come to a boil, dip your tomatoes into the water for about 40 seconds each. Carefully slip skins off.

In a large sauce pan, heat remaining oil. Sauté onion until translucent.

Put onion, pepper, tomatoes and salt into a food processor and blend until smooth.

Pour into sauce pan, add chicken stock. And heat through and serve warm.

** Vegan option – substitute Organic Vegetable Stock in place of Chicken Stock

Making your own Chicken Stock

Pictured is chicken stock in process (nearly done), to which I've added split peas.

8 – 10 cups filtered water
1 organic free range chicken – I usually use the remnants after roasting a chicken – whatever meat and the bones.

In a very large stock pot, place chicken remnants and water. Bring to a boil. Reduce to simmer and cover. Allow to cook for up to ten hours – adding water when necessary. (You can also use a crockpot on low)

Remove bones – chicken meat will be falling off very easily at this point and bones may be very tender or fragile.

To stock you may add any fresh or dried seasonings. Suggestions: parsley, Himalayan Sea Salt, Black Pepper, Paprika

Use as a foundation for soups or use it in place of water for rice.

Store in refrigerator up to three days or freeze.

Author: Donnalyn Murphy

Donnalyn Murphy’s knowledge of health and nutrition began with many years of self-study, first in an attempt to help her body deal with various health challenges, and second, with the goal of raising a healthy family. As she witnessed herself vibrantly living a life very different from her doctors’ negative prognosis, and as she observed the development of her active and very healthy children, she knew she had information the world needed. Seeking credentials, and to further her knowledge, she enrolled in The Institute for Integrative Nutrition in New York City where she learned from the best of the best in health, nutrition, functional and integrative medicine. Donnalyn is now a Board Certified Health Coach and a proud iHeart Ambassador!