Adriana Urbina is an In The Know cooking contributor. Follow her on Instagram and visit her website for more. How do you break the habits of a wholly unhealthy summer? I’m here to share some of my tips that will help you get back on track after fun-filled summer, […]
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Adriana Urbina is an In The Know cooking contributor. Follow her on Instagram and visit her website for more.
How do you break the habits of a wholly unhealthy summer? I’m here to share some of my tips that will help you get back on track after fun-filled summer, including a sample one-day menu that you can follow for seven days. It will leave you feeling a bit more in control of your body as summer comes to a close and you get ready for fall.
Some general guidelines to follow:
- Reintroduce an exercise regime back into your routine
- Step away from unhealthy snacks
- Rein in the alcohol consumption
- Start the seven-day reset below
For seven days, try to eliminate (or, at the very least, reduce) your intake of the following ingredients:
- Gluten
- Soy foods that are not organic
- Peanuts and peanut butter
- All refined oils
- Alcohol
- Coffee
- Carbonated drinks
- Artificial and refined sweeteners
- Raw honey
Sample one-day menu to repeat for a seven-day detox:
Breakfast: Avocado Matcha Smoothie
Ingredients:
- 1 frozen banana cut into 1-inch pieces
- ½ frozen avocado
- 1 cup spinach
- 1 cup non-dairy milk
- 2 teaspoons matcha powder
- 1 tablespoon flax or flaxseed pinch of cinnamon
Instructions:
- Put all of the ingredients in the blender, blending until smooth. Add a splash of water if the consistency is too thick for your liking.
- Serve in a glass with a metal, paper or glass straw!
Lunch: Crunchy Spring Rolls
Ingredients (spring rolls):
- 6 sheets of rice paper
- ½ cup cooked quinoa
- ¼ cup julienned zucchini
- ½ avocado
- ¼ cup spinach
- ½ cup purple cabbage
- ¼ cup cooked mushrooms
Ingredients (dressing):
- 1/3 cup tahini
- Juice of half a lemon
- 1 tablespoon of maple syrup
- 1 pinch of sea salt
- 1 garlic clove crushed
- 3-6 tablespoons water
Instructions (spring rolls):
- In a large bowl filled with a few inches of water, submerge a leaf of rice paper until softened. Place the rice sheet on a damp cutting board.
- Place a selection of the fresh ingredients in the middle of the sheet of rice paper.
- Roll the rice paper around the ingredients and fold (helpful instructions can usually be found on the rice paper package).
- To give it that crunchy effect, heat up some olive, avocado or coconut oil in a pan and brown both sides of your wrap.
Tahini dressing:
- Mix the tahini, lemon juice, syrup, maple, garlic and salt.
- Stir well to integrate everything, and start adding the water little by little until it has a creamy consistency so that you can pour it like a salad dressing.
- The mixture may tend to thicken at first, but add the water and stir, and you will achieve the desired consistency.
Dinner: Beet Soup
Ingredients:
- 3 medium beets
- 2 medium carrots, finely sliced
- 1 onion, finely chopped
- 2 garlic cloves, minced
- 1 small leek, finely chopped
- 1 teaspoon coconut oil or olive oil
- 2 cups hot vegetable broth
- ¾ teaspoon sea salt
- 1 teaspoon chia and pumpkin seeds, and chopped walnuts
Instructions:
- Place the beets with skin in a pot, cover them with water and boil for 30 minutes until soft.
- Strain the water and let it rest aside to cool down.
- Heat the coconut oil in a frying pan, add the onions, leeks and carrots, and cook for 10-12 minutes until golden.
- Then, add the crushed garlic and cook for two to three more minutes.
- Remove from heat and transfer the sauté to a plate.
- Remove the skin from the beets and chop them into cubes, and add to the blender along with the sautéed vegetables and hot vegetable broth. Blend everything until it becomes a smooth and homogeneous mixture.
- Add salt to taste and decorate with seeds or nuts.
If you enjoyed this story, find out everything you need to know about eating carbs!
