Breakfast: Overnight Oats
- 1/3 cup rolled oats
- 3/4 cup unsweetened almond milk
- 1/4 tsp cinnamon powder
- 2 tbsp chia/ flaxseeds
- Optional toppings: Fresh fruit, honey nut butter
- Mix all the ingredients into a container with a lid. Cover and put in fridge overnight to allow to soften.
- Top with fresh fruit, 1 tsp honey, 1 tbsp nut butter (optional).
Serving size: 1 of 1 (no toppings) Calories: 280 Fat: 1g Saturated fat: 1g Carbohydrates: 26g Sugar: 0g Sodium: 140mg Potassium: 245 mg Fiber: 14g Protein: 6g
Snack: 2 Otaheite apples + 1 handful of roasted pumpkin/ sunflower seeds
Serving size: 1 serving Calories: 210 Fat: 12g Saturated fat: 3g Carbohydrates: 16g Sugar: 15g Sodium: 10 mg Potassium: 200 mg Fiber: 5g Protein: 9g
Lunch: Mediterranean Bowl
For the roasted chickpeas
- 1 teaspoon olive oil
- 1 can chickpeas drained, rinsed, and dried, skins discarded
- 1/4 teaspoon dried basil
- 1/4 teaspoon garlic powder
- Salt and freshly ground black pepper
For the quinoa
- ½ cup uncooked quinoa rinsed
- 1 cup water
For the salad
- 2 cups mixed field greens or lettuce
- 1 cup grape tomatoes halved
- 2 cucumbers peeled, halved lengthwise and chopped
- 1 yellow bell pepper stemmed, seeded, and chopped
- 1/2 cup pitted Kalamata olives
- 3/4 cup hummus
To roast the chickpeas
- Move an oven rack to the middle position and preheat oven to 400 degrees. Line a baking sheet with foil or parchment paper for easy cleanup.
- In a small bowl, combine chickpeas with olive oil, basil, garlic powder, 1/4 teaspoon salt, and 1/8 teaspoon pepper. Spread in a single layer on the prepared baking sheet.
- Bake for 30 minutes, stirring the chickpeas and rotating the baking sheet halfway through. Remove from the oven and cool slightly.
To make the quinoa
- Meanwhile, combine quinoa and water in a small microwave-safe bowl. Cover; microwave for 4 minutes on high. Remove from microwave, stir, and heat again for 2 minutes longer. Stir and let stand 1 minute in the microwave.
To assemble the salad
- Layer greens in the bottom of a bowl or on a platter. Arrange the grape tomato halves, cucumbers, bell pepper, olives, chickpeas, and quinoa in sections around the bowl. Spoon the hummus in the middle of the bowl and serve
Serving size: 1 serving of 3 Calories: 440 Fat: 13g Saturated fat: 1g Carbohydrates: 66g Sugar: 8g Sodium: 560mg Potassium: 1056mg Fiber: 16g Protein: 17g
Dinner: Curried Pumpkin Soup
- 1 Tbsp coconut oil
- ¼ red onion, thinly diced
- 2 cloves garlic, minced
- 6 cups chopped pumpkin
- Pinch each sea salt + black pepper, plus more to taste
- 1 1/2 Tbsp curry powder
- 1/4 tsp ground cinnamon
- 1 14-ounce can light coconut milk
- 2 cups vegetable broth
- pumpkin seeds, for topping
- Heat a large pot over medium heat.
- Once hot, add oil, shallots, and garlic. Sauté for 2 minutes, stirring frequently.
- Add butternut squash and season with a pinch each salt and pepper, curry powder, and ground cinnamon. Stir to coat. Then cover and cook for 4 minutes, stirring occasionally.
- Add coconut milk, vegetable broth, maple syrup or coconut sugar, and chili garlic paste (optional – for heat).
- Bring to a low boil over medium heat and then reduce heat to low, cover, and simmer for 15 minutes or until butternut squash is fork tender.
- Use an immersion blender, or transfer soup to a blender, and purée on high until creamy and smooth. If using a blender, return soup back to pot.
- Taste and adjust seasonings, adding more curry powder, salt, or sweetener as needed. Continue cooking for a few more minutes over medium heat.
- Serve with pumpkin seeds. Store leftovers covered in the refrigerator for 3-4 days or in the freezer up to 1 month.
Serving size: 1/4 of recipe* Calories: 231 Fat: 9.3 g Saturated fat: 7.8 g Carbohydrates: 36.8 g Sugar: 10.9 g Sodium: 455 mg Fiber: 4.2 g Protein: 6 g
Shannon Boorman is a nutritionist based in Kingston, Jamaica. You can find her at @feedyourbodhi on Instagram