B3 Challenge - 3 day Individual Meal Plan (January 14-16, 2019)
Please note the last day to order is Friday, January 11th, 2019
Pick up is at Olea Oliva!
- Monday, January 14th - please pick up at Olea Oliva! on Sunday, January 13th from the hours of 4pm to 6pm.
- Tuesday, January 15th - please pick up at Olea Oliva! on Monday, January 14th from the hours of 4pm to 7pm.
- Wednesday, January 16th - please pick up at Olea Oliva! on Tuesday, January 15th from the hours of 4pm to 7pm.
B3 Challenge - 3 day Individual Meal Plan
Day 1 - Cost PP: $65
Bulgur and Harvest Apple Breakfast Bowl.
This hot cereal is loaded with texture and flavor. Whole wheat, such as bulgur, has a similar nutrition profile to oatmeal (high in fiber and protein to name a few elements). It is a whole wheat kernel that has been steamed, dried, and cracked, meaning it takes less time than other whole wheat to prepare (about the same time as steel cut oats) without sacrificing the nutrition benefits when wheat is completely stripped from the kernel. It has a versatile, sweet, and nutty flavor, pairing perfectly with fresh picked apples topped with some cinnamon and nutmeg. For this bowl I tossed in some walnuts and dried cranberries for some extra crunch and sweetness.
Butternut Squash Soup.
Soup is a great meal for the winter months. Super simple and grounding, it is perfect for this time of year! Enjoy this delicious soup any time of day as you savor the cooler temperatures and favor the warmer foods!
Amaranth and Date Energy Bars.
Amaranth is a super grain, plain and simple. Amaranth is high in protein, a good source of iron, high in fiber, naturally gluten-free, and an excellent way to get the carbohydrates your body craves while also acquiring multiple micronutrients. The flavor is mild, but when popped, it has a warm, nutty taste. Love it. My popped bars make snacking on amaranth easy and convenient. I’ve limited the ingredients to five: amaranth grain, dried fruit (I used cranberries), nuts or seeds (pistachios for me), the creamy nut butter and brown rice syrup (honey also works, if you are not vegan; maple syrup is not sticky enough to hold the bars together).
Conscious Yogi Bowl.
One bowl meals are an awesome way to incorporate a large variety of veggies into your daily routine. We’re using forbidden black rice as the grain base for this Yogi Bowl because it is so beautiful, naturally sweet, and of course–ridiculously good for you. Forbidden rice is a nutrient dense food and a great source of iron, vitamins E and antioxidants. I’ve loaded the bowl up with a variety of cleanse - friendly veggies like carrots, bok choy, snow peas, turnips and avocado. The dressing used here is made by soaking cashews overnight, adding cilantro, lime, and some spices before giving it a whirl in the blender until creamy and smooth. It adds a nice pop to the bowl and is completely plant-based.
Day 2 - Cost PP: $65
Pistachio Pancakes with Cardamom.
Pancakes with spelt flour and spices are much easier to digest and less sticky in the GI tract. Cardamom effectively destroys mucus in the stomach and breaks up the stickiness of wheat.
Carrot, Ginger and Kale Soup.
This soup is loaded with Anti-Inflammatory properties and packed full of nutrition.
Sweet Potato, Kale & Black Bean Bowl Topped with Walnuts.
This Vegan Sweet Potato and Black Bean Bowl has sautéed kale, roasted sweet potatoes, black beans, quinoa, and pine nuts!
Khichari with Crispy Okra.
One thing I love about khichari is that it favors no season. It’s simply year-round nourishing goodness. Today’s spiced spring khichari recipe is inspired by this dish and includes spices like fenugreek. In addition, I’ve added aromatic whole spices to lift away the winter blues. Aromatics like cardamom, black pepper, cloves, and Ceylon cinnamon are warming and help open up the breathing passages. Incorporating vegetables into khichari adds necessary fiber, supporting digestion. I also enjoy adding veggies because the khichari becomes a one pot colorful meal. This recipe also has the benefit of including all six tastes – sweet, sour, salty, pungent, bitter and astringent. In the spirit of fries but without the heavy potatoes, this version is topped with oven roasted olive oil okra fries. Here’s to more green in your diet. Happy eating…happy digesting. Enjoy this with yogurt dip
Day 3 - Cost PP: $65
Quinoa, Date and Walnut warm cereal bowl
Earthy quinoa with crunchy walnuts is a breakfast of champions. Sweetened by juicy dates and served up nice and hot, Quinoa Walnut Date Warm Cereal takes the crisp edge off of a blustery fall morning. Quinoa Date Walnut warm cereal is a sturdy breakfast that can help curb carb cravings and so you maintain a healthy weight. Often, carbohydrate and sugar cravings are protein cravings in disguise.
Kasha Grains Pilaf with Chickpeas
As colorful as it is tasty, this gluten free, protein rich kasha pilaf can be served as either an entrée or side dish! If you haven’t worked with kasha before, I think you will love it’s nutty, earthy and almost haunting flavor. Try this healthful grain, toasting it first to bring out its flavor, and mixing in aromatic vegetables and dukkah seasoning to create a delicious and nutritious dish.
Seasonal Fruit and Nuts
Eating fruit provides health benefits — people who eat more fruits and vegetables as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Fruits provide nutrients vital for health and maintenance of your body. Nuts are packed with protein, fiber and essential fats. A golf ball-sized portion (about 30g) of unsalted nuts makes a vitality-boosting snack and, unlike most other options, contributes a mix of valuable vitamins and minerals.
Biryani with Mint Coconut Sauce.
Satisfy your mind, your spirit—and your taste buds! Sometimes it is helpful to add a bit of heat to your meals by cooking with more fresh ginger, peppers and garlic, which stimulate digestion as well as the immune system. The brown rice, cilantro and almonds help to balance to the heat, creating a wonderfully nourishing and very tasty meal.