You made it to day 5! Congrats. Today starts with a warming and hearty bowl of oats, followed by a nourishing soup, and finishes with a veggie filled quinoa stir fry!

Caramelized bananas make this bowl of oats go from good to great! Add in chia and flax seeds, and you have a fiber and omega-3 filled breakfast bowl.

cinnamon banana flax oatmeal

for 2 servings

3/4 cup extra thick rolled oats
2 tablespoons oat bran (optional)
2 cups water or 1 cup water and 1 cup nut milk
1 teaspoon cinnamon
1/8 teaspoon nutmeg
1 teaspoon maple syrup
1 banana, sliced
1 tablespoon coconut oil
For topping: chia seeds, flax seeds, cinnamon, nut milk

Bring oats, oat bran, water/milk, cinnamon, nutmeg, and maple syrup to a boil. Reduce to a simmer and cook for 10 minutes or until most of the liquid is evaporated. Stir frequently.
While the oats cook, warm the coconut oil in a skillet. Add the bananas and cook for two minutes each side, allowing them to caramelize.
Divide oatmeal into two bowl, top with bananas and desired garnishes.

crackers + avocado

For a snack, munch on 10 Mary's Gone Crackers with 2 tablespoons of mashed avocado with lime juice, 1 teaspoon hemp seeds, and chili flakes.

Not only is this soup super simple to make, it is loaded with immunity boosters from ginger, turmeric, and the spices in curry powder. Carrots contain anti-oxidant rich Vitamin A, which helps fend off free radicals and promotes eye health. They also contain biotin, which helps support supple and glowy skin.

curry ginger carrot soup

4 servings

1 tablespoon coconut oil or olive oil
1 medium onion, diced
3 garlic cloves, minced
2 tablespoons ginger, peeled and minced
1 tablespoon red pepper flakes
2 teaspoons curry powder
1 teaspoon turmeric
Pinch salt and black pepper
8 large carrots, peeled and chopped
6 cups vegetable stock
Cilantro, sesame seeds, and lime juice for garnish

In a large pot, warm the oil over medium heat. Add the onion and sauté for 5 minutes or until translucent and golden. Add the garlic, ginger, red pepper flakes, curry powder, turmeric, and salt and pepper and cook for 2 minutes more, making sure that the spices coat the aromatics. Add the carrots and the stock, bring to a boil. Reduce to a simmer. Cover and cook for 30 minutes or until carrots are fork tender. Turn off heat and let cool slightly. Blend the soup in a high speed blender in batches until smooth and creamy. Transfer back to the pot, taste, and adjust seasoning, if needed. Serve in bowls topped with sesame seeds, cilantro, lime juice, and a drizzle of olive oil.

This very veggie stir-fry is loaded with cruciferous vegetables. Broccoli and cabbage are all prominent members of this special group of veggies which are known for their cancer preventing properties and anti-inflammatory effects. The chili flakes in this recipe can also assist with weight management. Capsaicin, which is the component in peppers that gives them their spice, boosts your metabolism and may also encourage a higher intake of water and a reduced consumption of food due to the heat.

ginger quinoa stir-fry

makes 2 servings

2 tablespoons olive oil
2 tablespoons ginger, minced
2 cloves garlic, minced
2 teaspoons ground turmeric
2 teaspoons red pepper flakes
Pinch black pepper
1 small head of broccoli, florets cut into bite-size pieces, stalk peeled and chopped
1/4 head purple cabbage, core removed, leaves shredded
1 cup red bell pepper, chopped
1 cup cooked black beans, if using canned, drained and rinsed
1 cup quinoa, rinsed
2 tablespoons hemp seeds
1/4 cup cilantro, chopped
Lime wedges, for serving

Bring 2 cups of water and quinoa to a boil. Reduce to a simmer, cover, and cook for 12 minutes or until water is absorbed. Remove from heat, fluff, cover, and let stand for 10 minutes.
In a wok or a dutch oven ( I use this pan), warm olive oil over medium heat and add the ginger, garlic, turmeric, black pepper, and chili flakes and cook for 1 minute. Add in broccoli, stir to combine, and cover pot for 2 to 4 minutes or until broccoli is just starting to turn bright green . Toss in cabbage and bell peppers and sauté until soft. Add black beans and quinoa and cook for a minute to combine and heat through.
To serve, transfer to bowls and top with hemp seeds, cilantro, and a squirt of lime.

Too bland for you? Add a drizzle of mustard vinaigrette (dijon mustard, apple cider vinegar, and olive oil) or tamari and sesame oil.

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Here is the menu! Feel free to mix it up and curate your clean up as you please. This is a guide to help motivate you to feel your best.