01 Mar A day of nourishment
A day of nourishment
Your breakfast, lunch, and dinner, solved
Medical advice around the topic of detox suggests we avoid diets or restrictive time-limited measures in favor of drinking plenty of water, avoiding overconsumption of sugary foods, and choosing foods every day that are high in fiber and full of vitamins, minerals, and antioxidants.
These are the same nutritious, whole foods we should enjoy all the time. And there’s no reason why those foods can’t also be delicious! Here are a few ideas for incorporating nourishing foods that your body needs to function at its best, which we hope will inspire you.
Breakfast: Sweet Potato and Spinach Egg Bites
Egg bites are a delicious and convenient way to get some protein in the mornings. These ones get an extra nutrition boost with antioxidant-rich sweet potato and spinach.
Ingredients
- ¼ teaspoon salt
- ¼ teaspoon pepper
- ½ teaspoon hot smoked paprika
- Scant olive oil for greasing muffin tin
- 4 eggs
- ¼ cup Greek yogurt
- ¼ cup grated sweet potato
- ¼ cup baby spinach finely chopped
- 1 spring onion sliced
Instructions
- Preheat oven to 350°F.
- In small bowl, combine salt, pepper, and paprika and set aside.
- Grease 6 cups of muffin tin.
- In large bowl, beat eggs and yogurt together with half of spice mixture. The yogurt will be a bit lumpy at first; using a balloon whisk will help smooth it out.
- Combine remaining spice mixture with grated sweet potato and divide among 6 greased muffin cups. Top grated sweet potato with small amount of chopped spinach and spring onion. Pour egg mixture into muffin cups overtop these ingredients.
- Bake for 18 to 20 minutes.
Notes
Each serving contains: 130 calories; 10 g protein; 8 g total fat (2 g sat. fat); 5 g total carbohydrates (2 g sugars, 1 g fiber); 291 mg sodium
Lunch: Kale, Spelt, Apple, and Beet Salad
Whole grains such as spelt and other high-fiber foods such as kale, beets, and apples help promote a healthy gut and ease digestion. This salad has a bright, slightly sweet flavor with a hint of apple and a tangy lemon juice dressing.
Ingredients
- 3 cups washed and finely sliced kale
- Pinch of salt
- 1 tablespoon olive oil
- 1 cup cooked spelt
- 1 teaspoon lemon zest
- ¼ teaspoon dry mustard powder
- ½ teaspoon honey
- 1 tablespoon lemon juice
- 1 Pink Lady apple
- 3 medium-sized beets trimmed, roasted, and cooled
- ¼ cup sliced almonds
Instructions
- In large mixing bowl, combine kale, salt, and olive oil. Massage kale for a few minutes; add spelt along with lemon zest, stir to incorporate, and then allow to stand while you prepare other ingredients.
- In small jar, combine mustard and honey to make a paste. Add lemon juice a few drops at a time to loosen the paste, gradually incorporating all of the lemon juice.
- Core and finely slice apple into matchsticks and add to bowl with kale and spelt. Pour lemon juice dressing overtop and stir well.
- Arrange salad on serving plate. Slice beets into eighths and arrange overtop. Sprinkle with almonds and serve.
Notes
Each serving contains: 412 calories; 14 g protein; 14 g total fat (2 g sat. fat); 63 g total carbohydrates (22 g sugars, 11 g fiber); 243 mg sodium
Dinner: One-Pan Chicken with Artichokes, Spinach, Lemon, and Thyme
This chicken dinner comes together in a snap and is filled with iron-rich spinach and an extra hit of fiber from antioxidant-rich artichokes.
Ingredients
- 1 tablespoon olive oil
- 2 chicken breasts skinless, boneless, about 13 oz in total
- Pinch of salt
- ¼ teaspoon pepper
- 3 fresh thyme sprigs
- ½ cup finely diced onion
- 2 tablespoons lemon juice
- ½ cup low-sodium chicken broth
- 1 14-oz can artichoke hearts rinsed, drained, and sliced in half
- 4 cups fresh baby spinach
- 1 tablespoon plain Greek yogurt
- 2 teaspoons lemon zest
- 2 tablespoons fresh thyme leaves removed from stem
Instructions
- In large skillet on medium, heat olive oil to medium high. Pat chicken breasts dry and season with salt and pepper. Place in skillet and cook for 4 to 5 minutes on each side, or until outside is nicely browned and lifts easily from pan. Remove chicken from pan, reduce heat to low, and add thyme sprigs and onion. Stir frequently and cook for 3 to 5 minutes, until onions are soft and translucent. Increase heat to medium and deglaze pan by adding lemon juice and scraping up brown bits from pan surface with wooden spoon. Add chicken broth and continue until bottom of pan is “clean.”
- Add chicken back into skillet. Add artichoke heart pieces evenly in pan, and top chicken with spinach. Cover and let stand 2 minutes, or until spinach has wilted. Remove lid and stir spinach to incorporate evenly through the mixture. Cook, uncovered, for about 2 to 3 minutes, until sauce is reduced slightly. Add yogurt and whisk it into sauce until smooth. Using tongs, lift chicken breasts and place them on top of the spinach and other ingredients. Remove from heat and garnish with lemon zest and fresh thyme leaves.
- To serve, place a chicken breast on each of 2 plates and top with spinach, artichokes, and sauce.
Notes
Each serving contains: 280 calories; 33 g protein; 11 g total fat (2 g sat. fat); 15 g total carbohydrates (3 g sugars, 8 g fiber); 245 mg sodium
By Helena McMurdo
Article Courtesy of Alive Magazine