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INGREDIENTS

Half the roast veggies and chickpeas from the Cleanse Bowl Day 7 that you have reserved.
3 – 4 Broccoli florets, blanched
3 – 4 cherry tomatoes, halved
A small handful of mesclun salad or rocket (optional)
75g of smoked salmon
½ cup of spinach leaves
1 tablespoon of fresh herbs, roughly chopped (basil, parsley or coriander)
Himalayan Salt
Cracked Black Pepper

To serve
Bestow Vinaigrette.

Suitable for:
Breakfast | Lunch | Dinner

METHOD

The idea with this grand finale meal is to use any greens or veggies that you may have left to make a power salad!

Add the broccoli, cherry tomatoes, mesclun or rocket (if you are using this) and spinach leaves to the reserved roasted veggies and chickpeas, mix gently. Plate up and top with the salmon, serve with chopped fresh herbs and Bestow Vinaigrette.

Season to taste.

NOTES

Meals are all about getting a variety of texture, flavour and nutrients. For us the focus on skin health means we are looking for key nutrients like Vitamin A, B, C, water, EFA’s and Zinc. This dinner is a great example of the combining foods to make sure you are getting a range of these nutrients. 

INGREDIENTS

FOR THE SWEET POTATO

1 medium sized sweet potato
Olive oil for cooking
Himalayan or sea salt and pepper

FOR THE MEGA TOPPING
75gm of smoked salmon
1/2 avocado, chopped
1 spring onion, sliced
1 corn on cob, (remove kernels and blanch)
2 broccoli florets, chopped and blanched
1 tablespoon of coriander, chopped
Himalayan or sea salt and pepper

SERVE WITH
1 tablespoon of Bestow Lemony Vinaigrette

Suitable for:
Breakfast | Lunch | Dinner | Snack

Vegetarian and other options
The salmon in this recipe can be substituted for any other plant or animal based protein. Chickpeas, beans or lentils are plant-based options that would go nicely in this dish.

METHOD

Preheat the oven to 180 degrees celsius.

Drizzle the whole sweet potato (with its skin) with a little olive oil and season with salt and pepper. Place in the oven to roast for approximately 20 minutes. Test that it is cooked by inserting a skewer or fork to see if it is soft.

Mix all of your topping ingredients together in a bowl.

Slice your sweet potato lengthwise. Spoon over the topping mixture, season with salt and pepper and serve with Bestow Lemony Vinaigrette.

You could also make this recipe by roasting half a buttercup instead of the sweet potato.

NOTES

This is a very easy and quick dinner, especially if you have already baked the sweet potato earlier in the day. This is also a great meal for you to get creative with your toppings, using vegetables and protein you have leftover or alternatives you have prepared. For those who choose to follow a vegetarian or vegan diet, just swap the smoked salmon for any other plant=based protein such as beans, lentils or chickpeas.

INGREDIENTS

Serves one

2 medium chicken fillets (1 for dinner, 1 for lunch tomorrow)
1/4 fresh pineapple

For the Marinade
Juice of 2 limes or 1 lemon (keep limes or lemons to grill)
1 tablespoons of olive oil
A small handful of coriander, roughly chopped
A small handful of mint, roughly chopped
1 clove of garlic, finely chopped
Salt and pepper

Serve with:
1/2 avocado, sliced
1/2 tablespoon sesame seeds
2/3 of the Broccoli Rice Tabbouleh

Suitable for:
Breakfast | Lunch | Dinner | Snack

Vegetarian and other options
You could swap out the chicken for other animal proteins such as fish or lean red meat. Tofu is another option. Alternatively, you could add other vegetables to your skewers such as mushrooms, capsicum and zucchini. 

METHOD

Place the chicken fillets in metal or glass dish or snaplock bag. Put all marinade ingredients in a jar and shake well. Pour over chicken and leave overnight to marinate – alternatively leave for 30 minutes minimum.

Cut the pineapple into rings and then pieces. Cut one of the chicken fillets into pieces.  Thread the chicken and pineapple onto bamboo skewers. Cook over BBQ or grill.

Grill lime pieces to caramalise and use the extra juice to squeeze over chicken.

At the same time as you cook your skewers, BBQ or grill your remaining chicken fillet. Once it is cooked and cooled, shred and place in an airtight container for the Goodness Bowl on Day Two.

Serve with Broccoli Rice Tabouli, sliced avocado and sesame seeds.

NOTES

We like to use organic, free range chicken where possible. If you choose to change the protein option to fish, lean read meat or tofu, marinate as we have done with the chicken. Alternatively if you choose to use extra vegetables such as mushrooms, capsicum and zucchini then you can skip the marinating  and instead use the marinade to pour on after cooking the skewers. 

Pineapple is high in vitamin C, an essential skin nutrient, and in anti-oxidants, which help fight free-radicals which can cause premature ageing.

 

CARRY-OVER NOTES
The Bestow way is to make once and eat twice!

Use one chicken fillet for your Chicken Skewers. Cook the second fillet at the same time as your skewers, then cool, shred and place in an airtight container in the fridge for your Goodness Bowl on Day 2.

OTHER ELEMENTS

Click the image below to view the recipes for Broccoli Rice Tabbouleh.

  • December 31, 2017

INGREDIENTS

Makes 6

1.5 cups of cauliflower, processed (this is about one third of a medium sized cauliflower)
1 small onion, chopped
1 small handful of coriander, chopped
1 small handful of parsley, chopped
1-2 eggs, beaten
1.5 tablespoons of rice flour
1 garlic clove, chopped
1 teaspoon of cumin, ground
1/4 teaspoon of turmeric, ground
1 teaspoons of sesame seeds
Himalayan salt
Cracked Black Pepper

Serve with

1/2 cup cooked brown rice
1/2 avocado, sliced or chopped
1/4 small cucumber, sliced
2 cherry tomatoes, halved
1/2 tablespoon pumpkin seeds
1/2 to 1 cup spinach leaves
1 teaspoon chia seeds
Fresh herbs such as mint, coriander and basil

Lemon wedges
Creamy Avo Sauce

Suitable for:
Breakfast | Lunch | Dinner | Snack

Freezer Friendly
These are best stored in the freezer with baking paper between the layers. They can be stored for around 3-4 months. Remember to defrost with enough time before serving. Best reheated in the oven at 200 degrees celsius for 5-10 mins.

METHOD

Place cauliflower in a food processor and pulse. Add all other ingredients, except the sesame seeds, to the processed cauliflower. Pulse in the processor altogether until fine breadcrumb consistency, season well with salt and pepper. Shape large dessertspoonfuls of mixture into a ball (a bit smaller than a golf ball), place onto a baking tray, lined with baking paper and brushed with olive oil. Flatten with your fingers. Mixture will be quite wet which is ok.  Sprinkle with sesame seeds. Bake for 10 mins at 200 degrees celsius, remove from the oven and brush with olive oil. Return to the over to bake for another 10 mins.

Plate with ingredients to serve. Drizzle with creamy avo sauce.

NOTES

Beyond the cleanse, these are perfect to make and have throughout the week for dinners and lunches. You could even have one or two as a snack!

Feel free to use other herbs such as basil or mint. Get creative with your herb and spice combinations, using what you have in the fridge and pantry.

You can make an egg free version if you substitute the eggs with chia or flax egg. 

CARRY-OVER NOTES
The Bestow way is to make once and eat twice!

Serve 3 falafels with your dinner and store the remaining 3 in a sealed container in the fridge for your Goodness Bowl on Day 4. If you managed to make more from this recipe, store them in the freezer to use when your cleanse week is finished.

OTHER ELEMENTS

Click the image below to view the recipe for the Creamy Avo Sauce

INGREDIENTS

Makes 8

2 medium sweet potatos (kumara), grated (produces approx 6 cups)
4 spring onions, finely chopped
3-4 eggs, lightly beaten (4 if small eggs)
A handful of basil or parsley (or mixture of both) – optional
2 tablespoon of rice flour
Himalayan salt and cracked black pepper
Olive oil (for brushing)

FOR ONE SERVING
75g smoked salmon
1/2 to 1 cup spinach leaves
Fresh basil
1/4 cup of pickled beetroot

DRESSING TO SERVE
Creamy Avo Sauce

Suitable for:
Breakfast | Lunch | Dinner | Snack

Vegetarian and other options
We have served these with salmon, however they can be served with most other animal or plant based proteins. 

 

 

Freezer Friendly
These are best stored in the freezer with baking paper between them so they don’t stick. They can be kept in the freezer for 3-4 months. When using take from the freezer with enough time to thaw. Then reheat in the oven at 180 degrees celsius for 5-10 mins or in a fry pan on medium heat. 

METHOD

Preheat oven to 200 degrees celsius.

Line an oven tray with baking paper and brush with olive oil.

Grate the sweet potato – either by hand or in a food processor. Place in a large mixing bowl and add all other ingredients. Mix well.

Place large spoonfuls of the mixture on to the prepared baking tray and flatten. Ideally they should be 10 to 12 centimetres in diameter.

After 10 minutes of cooking brush them with a little olive oil and return to the oven for another 10 minutes.

Serve 2 rostis with other ingredients listed.

NOTES

Sweet potato is full of skin friendly vitamins and minerals. Vitamin A is particularly high and helps with skin healing, perfect for those who need support in this way. 

In these rostis you can use any type of sweet potato, we have tried it with both purple and orange and both work well.

We also love these as a snack, just top with your favourite topping, some avocado or sauerkraut and enjoy!

This meal can be made vegetarian by swapping the protein for a plant based option. It can not be made vegan as there is no replacement for the eggs in the Sweet Potato Rostis. We would instead recommend for those who follow a vegan diet to just cube and roast the sweet potatoes instead of making rostis.

CARRY-OVER NOTES

Store in an airtight container in the fridge. Use 1-2 rostis for breakfast on Day 4 and 5, use 2 for dinner on Day 4 and 2 for lunch on Day 5.

OTHER ELEMENTS

Click the images below to view the recipes for the Avo Sauce and the Pickled Beetroot.

INGREDIENTS

1 fish fillet (snapper, tarakihi and gurnard are ideal)
1/2 tablespoon of olive oil for frying
Himalayan salt and cracked black pepper

Suitable for:
Breakfast | Lunch | Dinner

Vegetarian and other options
The nature of this way of eating – fill your own tortilla – means you can use any plant or animal based protein or a combination of both. Use a plant-based alternative such as tempeh to replace the fish for a vegetarian option. However, Cauli Tortillas are not vegan friendly as they are unable to be made without eggs.

Freezer friendly
The tortillas are freezer friendly and can be kept frozen for a 2-3 months. Remember to take them out the day before to thaw in time, the other option is to warm through by placing in the oven for 5-10 mins on 180 degrees celsius or reheat on medium in a fry pan.

METHOD

Heat the oil in a large frypan over a medium heat. Add the fish fillets and cook until golden brown on each side. Season with salt and pepper. Serve with half the Pineapple Salsa, remaining Broccoli Tabbouleh, two of the Cauliflower Tortillas and the remaining  Creamy Avo Sauce.

The Pineapple Salsa and Creamy Avo Sauce can be made ahead and refrigerated – they will all last up to two days. The Cauliflower Tortillas can be made fresh or also made ahead and can be frozen for up to one month.

NOTES

This meal is a lovely twist on the well known classic, fish tacos. We have used the base of a soft homemade tortilla instead of a hard taco as they are easier to fill and eat.  This is a great family-friendly meal to share with others. Everyone can enjoy filling their own tortilla, both those who eat meat and those who choose to eat a vegetarian diet. Simply have some plant-based protein such as tempeh available to replace the fish as a vegetarian alternative. As the Cauli Tortillas cannot be made without egg, this is not a suitable vegan meal. An extra serving of Broccoli Rice Tabbouleh instead of  Cauli Tortillas could be served for those who follow a vegan diet. 

Snapper is high in vitamin A and omega-3 fatty acid, both of which are essential for skin health. Vitamin A also aids in the healing process, supporting those struggling with eczema or acne.

CARRY-OVER NOTES
The Bestow way is to make once and eat twice!

Store the remaining Pineapple Salsa and two Cauli tortillas in the fridge to use in your Goodness Bowl Day Three. The remaining tortillas can be frozen and enjoyed when you finish the Bestow Cleanse.

OTHER ELEMENTS

Click the images below to view the recipes for the Pineapple Salsa, Broccoli Tabbouleh and Cauli Falafels.

  • November 22, 2017