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PREP INSTRUCTIONS (b)

Day Seven is your main cooking day. Prepping ahead sets you up for a week of clean eating without slaving away in the kitchen every day. This shouldn’t take you longer than 1.5 hours.

STEP ONE: ROAST BEETS

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Ingredients

  • 3 beetroots
  • 1/4 cup water

Instructions

  1. Preheat oven to 350 degrees F.

  2. Scrub the beetroots well. Put beet roots in a baking dish. Add ¼ cup of water to the bottom of the dish. Cover baking dish with foil.

  3. Roast for around 1 hour, depending on size of your beets. Check after 50 minutes. When finished cooking, the beets should be tender and you should be able to easily pierce the beet with a fork. Allow to cool enough to handle. Once cooled, the beet skins should easily come off using just a butter knife and fork. Cut beets into 1/2 - inch cubes.

STEP TWO: COOK MILLET

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Ingredients

  • 1/2 cup millet
  • 1 cup water

Instructions

  1. In a fine mesh strainer, rinse millet. In a small pot, put millet and water. Bring to a boil. Reduce heat to low and simmer covered for 30 minutes.

STEP THREE: COOK QUINOA

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Ingredients

  • 3/4 cups quinoa
  • 1 1/2 cups water

Instructions

  1. Using a fine mesh strainer, rinse quinoa until you no longer see foam. In a small pot, put quinoa and water. Bring to a boil. Reduce heat to low and simmer covered for 15 minutes.

STEP FOUR: COOK LENTILS

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Ingredients

  • 1 cup French or black lentils
  • 4 cups water or enough water to submerge lentils by a couple inches

Instructions

  1. Rinse lentils well in a fine mesh strainer.

  2. In a pot, put lentils and water. Bring to a boil. Reduce heat and simmer uncovered for 15 minutes. Drain well.

STEP FIVE: ROAST SQUASH

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Ingredients

  • 1/2 lb butternut squash peeled and cut into 1/2-inch cubes
  • sea salt
  • 1 Tbsp avocado oil

Instructions

  1. Preheat oven to 425 degrees F.

  2. If you bought pre-cut squash, cut butternut squash smaller into 1/2-inch pieces (if needed).

  3. Put squash on a baking sheet. Toss with sea salt and avocado oil. Spread in one layer on baking sheet. Roast for 25 minutes.

STEP SIX: MAKE SAUCES & DRESSINGS

Chimichurri Sauce
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chimichurri

Ingredients

  • 2 Tbsp red wine vinegar
  • 1/2 cup parsley
  • 1 small red serrano pepper or less spicy jalapeno pepper (optional)
  • 3 cloves garlic
  • 1 tsp oregano
  • 3/4 tsp sea salt
  • dash red pepper chili flakes optional
  • 1/2 cup extra virgin olive oil
  • 1 avocado cubed

Instructions

  1. In a food processor, put red wine vinegar, parsley leaves, red serrano pepper (seeded for less spicy), garlic, oregano and sea salt. Pulse in order to chop ingredients. Add olive oil while running food processor until desired consistency. Stir in cubed avocado.

If you don't own a food processor:

  1. Chop parsley. Seed and dice red serrano peppers small. Be careful and consider using gloves. The oil from the pepper can sting your skin and beware of getting anywhere near your eyes! Mince garlic. Combine all ingredients and stir well.

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avocado tahini dressing

Makes 3/4 cup

Ingredients

  • 1 avocado
  • 1 1/2 Tbsp tahini
  • 2 Tbsp lemon juice
  • 1 clove garlic
  • 1 Tbsp extra virgin olive oil
  • 2 Tbsp water
  • sea salt and pepper to taste

Instructions

  1. Place avocado, tahini, lemon juice, garlic, and olive oil into a food processor or blender. Pulse, then add water salt and pepper and blend until creamy. Add more water if necessary to reach desired consistency.

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poppy seed dressing

Ingredients

  • 4 Tbsp extra virgin olive oil
  • ½ lemon juiced
  • 1 Tbsp Dijon mustard
  • 1 Tbsp honey
  • 2 Tbsp poppy seeds
  • sea salt and fresh black pepper to taste

Instructions

  1. Make dressing by combining all ingredients in a mason jar. Shake well.

 

STEP SEVEN: MAKE RAW CHIA OATS

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Servings 2

Ingredients

  • 2 Tbsp chia seeds
  • 1 cup rolled oats
  • 2 cups unsweetened almond milk
  • sweetener of choice to taste (optional – maple syrup, honey, coconut sugar, stevia)
  • your favorite berries

Instructions

  1. Place chia seeds and oats in a container. Pour almond milk and sweetener, if using, over mixture and stir to combine, making sure to break up any clumps of chia seeds. Cover and refrigerate at least 6 hours or overnight so the mixture has time to thicken. Stir before serving.

Recipe Notes

Divide into two mason jars to make this an easy on-the-go breakfast.

STEP EIGHT: SOAK BLACK RICE

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Ingredients

  • 1/2 cup black rice aka forbidden rice
  • water

Instructions

  1. Put black rice in a medium bowl. Add enough water to submerge rice by a couple inches. Soak overnight.