Rise and shine
Start the day with two glasses of warm water with a squeeze of lemon juice in each to kick start the metabolism and hydrate the skin.
Breakfast
Make yourself this fruity rice porridge – it's full of vitamin C and fibre and a good way to use up leftover rice.
Ingredients
- 1 apple or pear
- 1 teaspoon grated orange or lemon rind
- 1 cinnamon stick or ½ teaspoon of ground cinnamon
- 1 cup of apple juice
- 2 cups of cooked brown rice
- 1/4 cup coarsely chopped raw nuts
Method
- Peel fruit and add to saucepan with 2-3 tablespoons of water and cook until soft.
- Add rice, lemon rind and apple juice and simmer for 5 minutes.
Morning tea
This yoghurt and berry recipe is great for a healthy snack that's easy to make and antioxidant-rich, with the added benefits of the omega-3 and omega-6 fatty acids from linseeds.
Ingredients
- 225 g yoghurt
- 1 cup of mixed berries
- 2 tablespoons of LSA mix (linseed, sunflower, & almond)
- 2 tablespoons of lecithin
- Drizzle of Manuka honey
Method
Mix all ingredients together in a bowl and serve
Lunch time!
This apple and tuna salad recipe combines tuna, rich in essential fatty acids, with the fibre of apples, and mineral-rich celery for a unique skin-friendly salad.
Ingredients
- 1 red apple, chopped
- 80 g tuna in brine, drained
- 2 stalks of celery, sliced
- 1 little head of lettuce, torn
- 1 large handful of bean sprouts
- 1 tablespoon low fat mayonnaise
- 70 g natural live yoghurt
- Black pepper
Method
Drain tuna and mix with other salad ingredients, blend the mayonnaise and yoghurt and mix into salad.
Little afternoon snack
Munch on a handful of Brazil nuts, rich in selenium, or a corn cake with smoked salmon, avocado and cracked black pepper for essential fatty acids.
Get physical
30-mins exercise of your choice followed by 10-min meditation.
Dinner
Salmon with greens. This recipe contains lutein as well as folic acid, vitamin C and other antioxidant nutrients, plus it's an excellent source of omega-3 fatty acids.
Ingredients
- 2 Atlantic salmon fillets
- Greens such as snow peas, spinach leaves, asparagus
- Steamed rice
- Lime wedges
Marinade:
- 2 tablespoons extra virgin olive oil – a good source of vitamin E
- Finely grated rind of lime
- Dressing
- 1 tablespoon maple syrup
- 1 tablespoon olive oil
- 1 tablespoon soy sauce
Method
- Combine marinade ingredients; rub into fish and leave (covered) in fridge for two hours or overnight
- Cook both sides of salmon on hot element until done to your liking (less than 6 minutes total)
- Blanch the greens (drop into boiling water, bring back to boil, then remove and drain)
- Serve fish on bed of rice with greens, lime wedges and a little dressing dribbled over the fish
Serves: 2