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Lose a few kilos with a one week RAW EATING PLAN



TO PREPARE   - all recipes follow, so read on


READ the eating plan and recipes
Make Granola or buy (ask Dr.Lisa for details)
SHOP - Check ingredients that you may not have in your pantry or fridge 
Ask Dr. Lisa if you are not sure about anything
Kitchen appliance - food processor/ Thermomix/ Vitamix or the like
Dehydrator, but not a must - use your oven at lowest temperature 
Salt - only use good quality salt such as -Himalayan/ Celtic/ Pink Lake salt
Organic - go organic if you can. We have Organic Wholefoods  at137 Mt Alexander Rd.
Fermented vegetables - please include 1-2 tablespoon of fermented veg each day for your probiotic intake, add to salads as an idea

DAY 0 

Make Banana Chia Pudding 
Soak almonds for chili in the morning  - 1 cup
If you do not have 2 and a half hours before dinner on your first day, than dehydrate vegetables for your chili for dinner 

DAY 1
Breakfast: Banana Chia Pudding
Lunch : Orange Capsicum & Tomato Soup   
Dinner: Chili with sour cream 
Snacks Banana Chia Pudding, Tahini & avocado on raw vegetables

PREP DAY 2 - soak seeds for salad -dinner 
DAY 2
Breakfast: Home made granola with fresh fruit & nut or oat milk
Lunch: Chili with sour cream
Dinner: Spinach Salad with Avocado - Basil dressing
Snacks: home made guacamole & vegetables

PREP : Make chocolate chia pudding 

DAY 3 
Breakfast: Chocolate Chia Pudding
Lunch: Lettuce Burrito 
Dinner: Beetroot soup with Sprout and Green Salad with Tahini dressing
Snacks: Chocolate Chia Pudding

PREP: If don’t have 1-2 hours to dehydrate veg for curry
            Soak nuts and seeds for snack
            For breakfast freeze flesh of 1/2 mango and 1/2 cup pineapple, fresh not tinned

DAY 4
Breakfast: Green Smoothie
Lunch: Beetroot soup
Dinner: Raw Vegetable Curry 
Snacks: nuts & seeds (with chili & Tamari), green smoothie

PREP: soak 2 tbsp pumpkin seeds, also known as pepitas in filtered water

DAY 5
Breakfast: Banana Chia Pudding
Lunch: Raw Vegetable Curry
Dinner: 6 raw oyster with lime juice, Sweet & Spicy Beetroot & Zucchini salad
Snacks: Banana Chia Pudding

DAY 6
Breakfast: Pineapple smoothie/ Home Made Granola with nut or oat milk with fruit
Lunch: Sweet & Spicy Beetroot & Zucchini salad 
Dinner: Sushi & Greek Salad
Snacks: Raisin Sweet Loaf with fruit or chili & tamari nuts and seeds, pineapple smoothie

DAY 7
Breakfast:  Raisin Sweet Loaf with fruit/ Home Made Granola with nut or oat milk with fruit
Lunch: Sushi
Dinner: Sweetcorn chowder & Mixed Salad greens with Dijon dressing
Snacks: home made guacamole with vegetables


RECIPES>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>

BANANA CHIA PUDDING for 2 Inspired by Marianne Wright 
1cup nut milk, eg almond or rice/oat
1 ripe banana
1teaspoon honey
1teaspoon tahini
1handful cashews raw or almonds
1/3 cup chia seeds placed in a bowl that will go into the fridge

Blend all the ingredients except chia seeds until smooth 
Pour mixture onto chia seeds and mix thoroughly
Refrigerate for a couple of hours or overnight.

ORANGE CAPSICUM & TOMATO SOUP -for 1

1 orange capsicum
1/4 cup of sundried tomatoes soaked half an hour or extra cherry tomatoes if you don’t have time
1 cup tomatoes chopped
1 tablespoon flaxseed
1 teaspoon red onion finely chopped (if you have close contact with people-may want to  omit)
1/4 teaspoon Himalayan/ Celtic/ Pink Lake salt

Blend above ingredients and stir through finely chopped basil ( a handful), then garnish
To garnish:
1 tablespoon chopped black olives
1 tablespoon chopped black capers (I don’t like them, buy you may)
few cherry tomatoes squeeze lemon juice  

CHILI WITH SOUR CREAM - Marianne Wright

1 portobello mushroom chopped
1/2 cup celery minced
1/4 cup chopped red onion (Marianne uses 1/2 cup)
1 red pepper chopped finely
1 cup almonds soaked over night
1 cup chopped carrots 
1 cup sun dried tomatoes soaked 1/2 hour

Mix mushrooms, celery onion and red pepper in a large bowl.
Pulse almonds, carrots & tomatoes and add to bowl - mix
Add sauce.
Dehydrate for 2-3 hours at 47 degrees

Sauce:
2 cups water
1 tbsp olive oil
1/4 cup tamari
1 clove garlic
2 teaspoon oregano
1-2 teaspoon chili
1 tbsp cumin
1 tbsp apple cider vinegar
1 tbsp maple syrup
1/4 teaspoon cayenne pepper

Sour cream:
1 cup pine nuts
3/4 cup water (filtered)
juice of 1 lemon
1/2 roma tomato
1 tbsp maple syrup
1 clove garlic
1/2 teaspoon salt
Blend in processor and serve with chili


HOME MADE GRANOLA  (Dr. Lisa Smycz)

I make my granola every few weeks so even though it is a bit tedious, it’s well worth it.
The whole process takes 3 days at least as soaking and sprouting is required.
DEHYDRATOR IS A MUST HERE - speak to me if you would like more details.

6 cups buckwheat kernels (they are gluten free)
2  1/2 cups of seeds of choice (I use a combination of pepitas, flaxseed, sunflower seeds)
2 cups of nuts (I use pecan, walnuts, almonds)
2 teaspoon vanilla extract
3 teaspoon cinnamon
2/3 cup coconut sugar (can use sweetener of choice - rice syrup is also good - and it is to taste, so you can add more or less)

Day 1: Soak buckwheat in filtered water for 24 hours. Change water once at least.

           Drain and rinse buckwheat before spreading it out on a large tray. I have a catering tray that I use. THIS IS IMPORTANT, as you could end up with mouldy buckwheat during the sprouting. Rinse the buckwheat morning and evenings and spread out again until you see the sprout. This should take 1and 1/2 days depending on the weather. RULE OF THUMB - sprout shouldn’t be longer than the grain.

DAY 2 to DAY 2 &1/2 : Soak seeds for 24 hours
Soak almond 24 hours
Soak pecans & walnuts for 4-6 hours (yes, gets a bit tricky, but it’s all about timing)

If you find you haven’t finished sprouting the nuts and seeds and the buckwheat is ready, just put the buckwheat in the fridge until then.

When all soaked and sprouted!! then mix all the ingredients together in a large bowl. 
Add more cinnamon or sugar or whatever flavour you like.
Lightly grease dehydrator liners with olive oil and spread a thin layer of granola on each tray. With my Ezidri dehydrator I will use approximately 6 layers.

Dehydrate at 47 degrees for 18 hours or until nuts are crisp.

SPINACH SALAD WITH AVOCADO-BASIL DRESSING

2 cups baby spinach
1 celery stick cut on angle
1 cup cucumber cut on angle
1 spring onion cut finely
1 carrot julienned
1/2 cup cherry tomatoes
4 tbsp mixed seeds soaked overnight drained and gently dried on frypan
2 tablespoons chopped walnuts preferably soaked a few hours
Dressing:
1 avocado small to medium
1/4 cup water
handful basil leaves 
2 tablespoon lemon juice
salt & pepper to taste

Blend avocado, water, lemon and salt and pepper. Gently pulse the basil through
Pour over salad and sprinkle with walnuts.

GUACOMALE
1 avocado
juice of 1 lemon
salt and pepper to taste 

Blend until smooth


CHOCOLATE CHIA PUDDING Inspired by Marianne Wright 

1cup nut milk, eg almond or rice/oat
1 ripe banana
1teaspoon honey
1teaspoon tahini
1handful cashews raw or almonds
1/3 cup chia seeds placed in a bowl that will go into the fridge
2 tbsp raw cacao powder

Blend all the ingredients except chia seeds until smooth 
Pour mixture onto chia seeds and mix thoroughly
Refrigerate for a couple of hours or overnight.

LETTUCE BURRITO
Basically the lettuce replaces the sandwich here!
So filling can include, you guessed it - lots of vegetables, such as:
  alfalfa, or other sprouted seeds
  julienned/grated carrots, zucchini, beetroot, celery, capsicum, snow peas, spring onions finely julienned
herbs  - parsley, coriander

To make it more interesting you could make a Sundried tomato, Capsicum & Cashew spread:
1/2 red capsicum
1/2 cup sundried tomatoes (SOAKED 1/2 HOUR)
handful of cashews (SOAKED FEW HOURS)
1 teaspoon nutritional yeast (gives a cheesy taste and is great for you!)
Pulse in processor until get a spreading consistency - leave a bit of crunch
I like a dash of apple cider vinegar in it to give it a bit of a bite.

BEETROOT SOUP 

2 medium beetroot
6 carrots small 
1 celery stick
1/2 cucumber
1/4 fennel or other veg of choice if not in season
Place in food processor and blend. Stir through the following blended ingredients.
2 tablespoon lemon juice
1 tsp grated ginger 
1 tsp apple cider vinegar
1 tsp coconut oil or olive oil
salt and pepper to taste

SPROUT & GREEN SALAD WITH TAHINI DRESSING serves 1-2

1cup sprouts such as alfalfa or mung or broccoli
1 cucumber sliced diagonally
2 cups greens such as roquet, baby spinach, rugola, lettuce
1/4 red pepper diced finely
1 tbsp finely sliced red onion
handful cherry tomatoes

Dressing:
1 tbsp tahini
2-3 tsp lemon juice
1 tsp apple cider vinegar
1/4 tsp finely diced garlic
1 tbsp olive oil
1 tbsp orange juice
Blend dressing & pour over salad

TROPICAL GREEN SMOOTHIE  - SERVES 2
2 cups baby spinach
1 cup coconut water, unsweetened or filtered water
1 orange, peeled
1/2 mango, frozen
1/2 cup pineapple, frozen
1 cucumber
1/4 lemon, most of skin removed, leave some on 
1/2 lime, most of skin removed, leave some on
few mint leaves 
Process until smooth.

RAW VEGETABLE CURRY (Marianne Wright) SERVES 4
Curry sauce:
1/2 ripe avocado
1 cup coconut milk
1/4 cup baby spinach leaves
1 tbsp ginger
2 tbsp lime juice 
1 tsp chili flakes
2 kaffir lime leaves
2.5 cm lemon grass
1 tsp crushed garlic
1-2 tsp maple syrup
Vegetable base:
4 cups cauliflower & 1 cup broccoli cut into small pieces
2 cups zucchini, 1 cup red pepper, 1 cup carrots -all finely diced
2 tbsp olive oil
2 tsp lemon juice
salt to taste
1/2 cup frozen (thawed) or fresh peas
Dehydrate above vegetables that have been tossed in lemon juice, oil and salt for 2-3 hours in a dehydrator or 1 hour in oven at lowest temperature.
Blend curry sauce, pour over vegetables and add peas before serving.


NUTS & SEEDS WITH CHILI & TAMARI

2 cups of hard nuts (eg.hazelnuts, almonds) and seeds (eg.pumpkin, sunflower, sesame seeds) soaked for 24 hours
chili or cayenne pepper to taste
salt to taste
1 tbsp tamari 
Drain nuts and seeds and coat with salt, chili and tamari. Start with 1/2 tsp each of salt & chili and add more to taste.
Dehydrate for 12-16 hours or until nuts are crisp or in lowest setting in oven for 1-2 hours or until crisp.

SWEET & SPICY BEETROOT & ZUCCHINI SALAD serves 2
2 cups grated beetroot
1/2 cup julienned daikon or radish
1/4 cup finely sliced red onion
1/4 cup finely chopped parsley
2 tbsp pumpkin seeds soaked overnight
2 zucchini julienned 
1/2 cup roquet or green leafy salad
Dressing:
2 tbsp olive oil or macadamia oil
2 tbsp orange juice
2 tbsp lime or lemon juice
1 tsp apple cider vinegar
1-2 tsp maple syrup
dash tumeric
salt to taste
Mix all salad ingredients including pepitas except roquet. Gently stir roquet and dressing through.

PINEAPPLE SMOOTHIE
1 cup frozen pineapple
1 celery sticks
2 cucumbers
1 cup coconut milk
1/2 cup filtered water or coconut water
flaked coconut to serve & 1 tsp chia seed - stir through

SUSHI
4-6 sheets Nori 
For ‘rice’ either cauliflower pulsed in processor so looks like rice. Mix mashed avocado with lemon juice & salt and stir through cauliflower. 
OR
alfalfa sprouts as rice, plain or mixed with avocado and lemon juice as above

Fillings include any of the following or make up your own:
Grated carrot
red pepper strips
cucumber strips
grated zucchini
grated ginger 
sprinkles of sesame seeds, white or black
spring onion sliced finely
sprouted veg eg brocolli, alfalfa

GREEK SALAD
1-2 Cucumber, sliced on diagonal
1/4 red onion finely sliced
handful kalamata olives
2 tomatoes cut into bite sized pieces
Mix and dress with olive oil and touch of salt, remember olives have salt.

RAISIN SWEET LOAF (Marianne Wright)
1/3 cup psyllium husk ground
2 tbsp flaxseed ground
1 cup dates
1/2 cup walnuts
1 orange peeled
1 apple peeled & chopped
1 tsp cinnamon
pinch salt
2/3 cup raisins
Process well everything except raisins, psyllium and flaxseed.
Add raisins and pulse -don’t overdo it.
Transfer mixture to a bowl and add psyllium and flaxseed. Stir to combine.
Dehydrate 1 hour 57degrees and then lower to 45 degrees for 5 hours or place in oven at lowest temperature for 1-2 hours. 

SWEETCORN CHOWDER
4 cups frozen corn (recipe comes out creamier if corn is frozen)
1 and 1/2 cups of coconut milk
1 and 1/2 tsp lime juice
1 tsp crushed garlic
1/4 tsp salt
pinch cayenne pepper
1 cup hot water
1/4 red onion
1/4 tsp chili flakes
1/2 tsp nutmeg

Blend above ingredients and add the water as needed.
Heat in a saucepan until warm to touch- do not overheat
Add pepper to taste.

GREEN SALAD WITH DIJON MUSTARD DRESSING
Greens of your choice then add dressing.
You can soak some seeds from the morning to add to salad.
2 tbsp lemon juice
1 tsp apple cider vinegar
2 tsp Dijon mustard
2 tbsp olive oil or flaxseed oil 
1 tbsp finely diced red onion
1 soaked date (1/2 hour) 
1 celery stick
1/2 tsp crushed garlic
salt & pepper to taste
Blend until creamy.
Posted on: 25th October, 2015
Categories: Weight Loss, Nutrition
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