Monday
Let’s Shine Juice/ Ginger Tea
LET’S SHINE JUICE RECIPE
Serves: 1
Ingredients:
• 1/2 bunch of celery, roughly chopped
• 1/2 cup of roughly chopped parsley
• 1 small chunk fresh ginger
• 1/2 lemon, peeled and chopped
• 1/2 medium-sized cucumbers, roughly chopped
Instructions:
1. Add the celery, parsley, cucumber, lemon and ginger to your juicer
and collect all the juice.
2. Pour into a glass and serve chilled.
Ginger Tea Recipe: If you don`t have a juicer or you want something hot, choose this tasteful fresh Ginger tea instead. It is easy to make, and not only is it flavorful, it’s also full of healthful benefits. Ginger works as a detoxifier, helping remove unwanted chemicals from your body. It is also known to improve digestion, suppress your appetite and keep your metabolism fired up all day.
INGREDIENTS:
• 1-2 teaspoon fresh grated ginger
• 1-2 lemon wedge
• 1 cup hot water
• 1 teaspoons raw honey (skip for cleansing effect)
INSTRUCTIONS:
1. Boil water in a kettle.
2. Use a large coarse grater to shave fresh ginger into a mug. Place a
wedge of fresh lemon in the mug. You can place both in a tea
infuser to strain the tea if you like. Pour boiling water into the cup
and let the lemon and ginger mix with the water for 5 minutes
before serving.
3. Add honey to taste if drinking for enjoyment. Skip the honey (or use
very little) if you are drinking it as a cleansing tea.
4. To make an entire pot, make as instructed above using:
• 2-3 tablespoons fresh grated ginger,
• 1 small sliced lemon or 1/2 large lemon,
• 6 cups boiling water
• (Optional) 2 tablespoons honey.
Steamed green beans and broccoli salad with eggs/ chicken/ fish
Green beans & broccoli salad Recipe
This fantastic green bean salad with spinach, and broccoli is a tasty and
filling salad. Perfect as a light main course, or a side dish. I love salads,
and this kale salad with dressing is one of my recent favorites. It’s easy
to make and stores well in the refrigerator, making it perfect as a meal
prep dish. Serves 1-3 persons. Depending on if you are adding proteins
to it or not.
Ingredients salad:
400g green beans, trimmed
200g broccoli
1 package spinach
1 package mixed sala
4 stalks with celery
Ingredients dressing:
1 clove garlic crushed
½ freshly squeezed orange juice
3 tbs mustard
3 tbs olive oil
1 handful of toasted pecans for topping
Salt & pepper
Instructions:
1. Chop and mix the greens together.
2. Make the dressing and poor it over the salad and sprinkle the pecan
nuts over it.
3. Eat it as it is, or serve it with a piece of chicken/ fish/ eggs or some
cheese.
Fish with vegetable stir fry with potatoes or rice, butter/ sour cream.
Serves: 3-4
Ingredients:
• 3 tbsp oil or butter
• 350g bone less salmon filets
• 50g carrots, broccoli, green beans, pepper bell and cauliflower, each
cut into desired shapes
• 1 red onion, cut into wedges
If you want an Asian inspired fish dish add 2 cloves chopped garlic and
1-3 tbsp soy sause or serve the dish Norwegian style with potatoes and
sour cream.
Instructions:
1. Heat oil in a wok/pan and cook the fish until half cooked, then set
aside. Or you can steam the vegetables in a steamer if you prefer
that.
2. Stir-fry garlic until fragrant and add in the fish and the rest of the
vegetables followed by the seasoning ingredients.
3. Stir-fry over high heat for 1-2 minutes, add in seasoning, cover and
cook for 1 minute.
4. Garnish with coriander leaves and serve with steamed rice or
potatoes, butter and sour cream, if desired.
A handful of berries and 30- 50gram of 86% dark chocolate or Blueberry Ice cream
DARK CHOCOLATE AND BERRIES RECIPE:
Finish your day in style with a dessert!
Make sure to eat a delicious dessert straight after dinner. It can be some fruit or 50gram of dark 80% percent cacao chocolate and 1-2 handfuls of berries.
BLUEBERRY ICE CREAM
Serves: 2
Ingredients:
· 1 carton or can with coconut milk (use only the fatty part and keep the
coconut milk in your fridge 24h before making the ice- cream)
· 6 drops of vanilla stevia and 3 tablespoons with Sukrin gold
(Erythritol)
· 100-150grams frozen blueberry
· 1 teaspoon with vanilla bean powder or vanilla extract (optional).
Instructions:
Mix in a blender or whit a hand blender a serve immediately or pour it
into a large, freezer-safe bowl.
1. Freeze for about 30 minutes. Take it out of the freezer and
whisk it briskly (or churn using an electric immersion blender).
Return to the freezer.
2. Repeat step 1 every 30 minutes until your ice cream is
creamy and frozen through, or pour the mixture in an ice cream
machine.
Extra: If you are hungry in between lunch and dinner, eat raw carrots and a handful of almonds. Drink water in between the meals and drink approximately 2liters per day.
Important Health Information
The body might react to dietary changes. It is usually harmless and is an indication that your body is responding to the change in diet. Possible reactions during the transition might include: nausea, dizziness, fatigue, poor memory, headaches, irritability, itchiness, pimples, etc. This transitory phase usually lasts between 1 to 3 weeks. An alternative might be to gradually decrease your intake of carbohydrates if you want to avoid side effects. This might be a good idea if you are above the age of 40, as the body needs more time to adapt to change as one gets older. If you are in doubt as to whether the change in diet is beneficial for your health after a month and a half, you ought to consult a doctor. Please be aware that side effects might be due to the transition to a new diet, and not necessarily due to the diet itself. It should be said that I have yet to encounter this issue, but it is good practice to inform of possible outcomes should the desired results fail to manifest.
Remember that all Nutrition advices and programs given by Let’s Shine and Helle Luxe are only suggestions given on a general basis with the aim to improve you diet. There will always be necessary to take individual differences, needs and your goals into account when adjusting your nutrition. Don`t do any changes in your diet without ensuring that your individual needs are taken into account. Consult your doctor before making any changes in your diet.