If you’re feeling tired and rundown, you might be dreaming of a trip to the day spa. But if you’re on a budget and tight for time, why not treat yourself from the comfort of your own home?
Sunrise nutritionist Sarah Di Lorenzo shares her meal plan that will make you feel like you’re at a wellness retreat.
Breakfast
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Ginger shot
To make up a batch –
Ingredients –
500 grams of fresh ginger peeled
Juice of 5 lemons
1/4 cup coconut water
2 tablespoons of honey
Method –
Blitz then add to an ice cube tray, freeze and enjoy 15 ml every morning.
Seasonal Fruit and yoghurt with chia seeds, cinnamon, and ginger and granola
Ingredients –
3 different types of seasonal fruit to make up 1 cup
1/2 cup of greek yoghurt
1 tablespoon of chia seeds
1/2 teaspoon cinnamon
1/2 cup of granola (see recipe below)
1/4 cup of fresh mint
Method –
Mix the cinnamon through the yoghurt, add the yoghurt to a bowl with the fruit and granola.
Sprinkle with chia seeds and garnish with fresh mint.
Mid morning – nuts – 30 grams
Lunch
Healthy bento box
Ingredients –
1/2 cup of cooked brown rice
1/2 cup of beans
1/4 avocado
2 tablespoons of Kim chi
1/2 cup of grated carrot
1/2 cup of grated beetroot
1/2 cup of spinach
2 spears of asparagus
Method –
Lightly cook asparagus in a pan for 2 minutes.
Assemble all ingredients in a bento box.
Mid afternoon – fruit
DINNER
Turmeric fish
Ingredients –
1 stalk of lemon grass
2 cm piece of ginger chopped
1/2 small chilli deseeded and chopped
1 spring onion chopped
1 clove of garlic
Zest of 1 lime and cut into wedges
2 teaspoons of extra virgin olive oil
100 ml coconut milk
1 teaspoon of turmeric
2/3 cup of vegetables stock
1 tablespoon of fish sauce
1 teaspoon of maple syrup
40 grams of green beans
100 gram white fish filled cut into 2 inch pieces
5 chopped cherry tomatoes
Method –
Blitz the lemongrass, ginger, chilli, spring onion, garlic, oil and zest to make a paste
Add the coconut milk to a sauce bap and bring to a high heat then simmer, add the made base and turmeric, add the stock, fish sauce, maple and 60 ml water and simmer for 5 – 7 minutes. Add beans and fish and cook for a few minutes until the fish is cooked through. Add the tomatoes in the last minute.
Serve with wedges, a leafy green salad, lime wedges or you could serve with rice, a cauliflower rice or noodles of choice.
Yoghurt, honey, olive oil, and avocado mask
Ingredients –
1 cup yogurt (opt for plain Greek yogurt)1/2 ripe avocado2 tbsp. olive oil1 tbsp. honey
Method –
Blend or stir the ingredients until a smooth paste forms.
Apply to dry hair for 30 minutes.
Sarah’s Granola
Serve 1/2 cup
Ingredients –
4 cups raw organic rolled oats
1 cup raw nuts, chopped
¼ cup raw seeds
1/2 cup of raw honey or maple syrup
1/2 cup virgin coconut oil
½ teaspoon vanilla extract
1/2 teaspoon of almond extract
1/2 teaspoon of cinnamon
1/2 a teaspoon of sea salt
Method –
Preheat the oven to 200 degrees.
Mix all the dry ingredients in a bowl. Mix the wet ingredients and then blend together
Spread the mixture in a thin layer on a baking sheet lined with baking paper and bake for 20 minutes, or until golden brown.