Day 1 of the Kat&Amiea 3 Day Refresh

IMG_5762

We have included the complete Shopping list to download for the full 3 days. We recommend printing it out and buying all ingredients the night before the Refresh starts.

Start each morning with our Apple Cider Detox Elixir. The amount you make initially will be enough for 3 days. Drink this upon waking and and eat breakfast no less than 15 minutes after consumption.

ROSE-IVY-JOURNAL-A-TUMERIC-ELIXIR-2

Apple Cider Detox Elixir

  • 2 glasses of water (15-30 oz.)
  • 4 Tbsp. Bragg – Apple Cider Vinegar
  • 4 Tbsp. lemon juice
  • 1 tsp. ground cinnamon
  • 1 pinch cayenne pepper (optional) 4 Tbsp. maple syrup

Makes 4-6 Cups

  1. Dissolve cinnamon, cayenne, honey, and lemon in alkaline water (stir well).
  2. Add apple cider vinegar to mixture. Consume right away store in airtight jar for a detox beverage ready at any time. The beverage will be rather concentrated, so drink small cups or mix in water if it is too strong for your liking. Will last for up to a week in the refrigerator.

 

BREAKFAST

Banana Chia Pudding

image

• 1 Banana, mashed

• 2 Tb Chia Seeds
• 1 Cup Almond Milk
• ½ tsp. Vanilla Extract
• 1 serving Vanilla Protein Powder

​​Suggested Toppings:
2 tbsp. raisins, soaked
2 tbsp. whole raw almonds
2 pinches of cinnamon
2 tbsp. hemp seeds

Preparation
1. Mix mashed banana with chia seeds, almond milk, vanilla extract and protein powder. Put into a sealable container and store in the fridge overnight.
2. In the morning, stir chia pudding well and add toppings in. Serve chilled.

SNACK

Wake Me Up Greens Smoothie

image

• 1/2 Granny Smith apple
• 1 cup Kale
• 1/2 a cucumber
• 1/2 fresh squeezed lemon (or 1 tsp. lemon juice)
• 1 cup Almond Milk
• 1 serving of Vanilla Protein Powder
• Optional: ice (as needed)

*Blend all ingredients together

LUNCH

Vegan Leek Soup

image

• 3 Tb Olive Oil
• 5 medium potatoes, peeled and chopped into 1″ cubes
• 2 large leeks, sliced into rounds
• 2 carrots, peeled and sliced
• 4 Cups veggie stock or 5 cups water + 1 veggie bouillon cube
• 2 tsp. dried thyme, or 1-2 Tbsp. chopped fresh thyme
• ½ tsp. dill
• 1 tsp. sea salt
• ½ tsp. black pepper

Preparation
1.​Heat olive oil in a large pot over medium heat.
2.​Add leeks and potatoes, and sauté for about 5 minutes.
3.​Add in carrots, thyme, salt, and pepper. Sauté for another 5 minutes.
4.​Add veggie stock and bring soup to a boil. Reduce to low heat, cover pot, and simmer for about 45 minutes.
5.​Taste and add more salt and pepper if necessary.

*Serve with mixed greens and dressing (2 Tbsp. Apple Cider Vinegar, 1 Tbsp. Dijon mustard, 1 Tbsp. Olive Oil, 1 tbsp. lemon juice.)​​​

AND/OR

Rainbow Salad with Lemon Avocado Dressing

image

Ingredients:

Salad Mixture

• 1/2 cup kale, chopped
• 1/4 cup carrots, shredded
• 1/4 cup red cabbage, shredded
• 1/8 cup pomegranate seeds (optional)

Dressing

• 1/2 avocado
• 1 small handful of fresh cilantro
• 1/8 cup water
• 1 tbsp lemon juice
• pinch sea salt

Instructions:

1. In a bowl combine all chopped and shredded salad mixture ingredients.
2. For dressing, combine all ingredients in a food processor or blender until smooth.
3. Toss dressing with salad mixture, store up to 3 days refrigerated.

SNACK

Hummus & Assorted Vegetables

Beetroot Hummus

image

Ingredients

• medium sized beetroots, skin on
• 1 can (400 grams/14 ounces) chickpeas, drained and rinsed
• 2.5 tbsp tahini
• 2 cloves garlic
• 1 tbsp lemon juice
• 1/2 tsp sea salt
• 1/4 tsp cumin
• water to thin

Instructions:

1. Preheat oven to 200 degrees Celsius (400 degrees Fahrenheit)
2. Wrap each beetroot in aluminum foil and roast for 1-2 hours (dependent on size of beets) or until soft and tender.
3. Once the beetroots are roasted, remove them from the oven and let them cool.
4. Peel the skin and chop them into chunks.
5. Place the beetroots, chickpeas and garlic into a food processor and blend for 1 minute.
6. Add tahini, lemon juice, salt, cumin, 1 tsp of water and blend until the hummus becomes smooth and creamy.
7. If too thick, add more water until the consistency is perfect.
8. Taste and adjust the seasonings, adding more salt or lemon if needed.
9. Refrigerate for up to one week.

DINNER

Lentil Quinoa Cabbage Rol

Ingredients:

Cabbage Roll & Filling

• 1 cup quinoa, cooked
•  1 cup lentils, cooked

• 1 head of green cabbage
• 1 sweet onion, chopped
• 1 cup kale, chopped

• 1 large garlic clove, minced.
• 1 tbsp apple cider vinegar
• 1 tbsp dried or fresh parsley
• 1/2 tsp dried oregano
• tbsp tomato paste
• 1 tsp coconut oil
• sea salt & fresh ground pepper to taste

Tomato Sauce

• 1 large can, crushed or stewed tomatoes
• 1 tbsp tomato paste or remainder of small can
• 1 large garlic clove, minced.
• 1 tsp dried oregano
• 1 tsp dried thyme
• 1 bay leaf
• 1 tbsp apple cider vinegar
• sea salt & fresh ground pepper to taste

Instructions:

For the filling

1. Cook quinoa and lentils according to instructions on packaging.
2. Sauté onion, kale and garlic in coconut oil.
3. In a large bowl combine sauté mix, grains, apple cider vinegar, parsley, oregano, tomato paste, salt&pepper.

For the cabbage

1. Bring water to boil in a large pot.
2. Cut the bottom of the cabbage off and place it stem down in the boiling water.
3. Cook for 5 minutes.
4. Remove from the water, peel off the softened outer cabbage leaves.
5. Return to water, and repeat until you have 10 leaves.

For the sauce

1. Combine all ingredients and bring to a boil.
2. Reduce heat, and simmer for 10 minutes.
3. Remove bay leaf.

Assembling & baking the cabbage rolls

1. Preheat over to 375 degrees Fahrenheit.
2. Spoon mixture into the round of each cabbage leaf.
3. Roll up the bottom of the leaf over the stuffing. Fold in left and right sides, then roll all the way up until closed.
4. Add a layer of tomato sauce to the bottom of a rectangular baking dish.
5. Place the cabbage rolls over the sauce, and pour remainder of the sauce over the rolls.
6. Bake covered for 45mins to 1 hour (until the cabbage is tender).
7. Let sit 5-10 minutes and cool before serving.

EVENING SNACK

Strawberries & Cashews

 

 

 

 

 

Advertisements

Day 2 of the Kat&Amiea 3 Day Refresh

Start today with our Apple Cider Detox Elixir made from Day 1. For recipe see Day 1 of the Refresh Cleanse. Drink this upon waking and and eat breakfast no less than 15 minutes after consumption.

BREAKFAST

Sweet Potato Bubble & Squeek

image
Ingredients:

• 2 cups mashed sweet potatoes
• 2 cups mashed cauliflower
• 2 tbsp coconut oil
• 3 tbsp extra virgin olive oil
• 1/4 cup sweet onion
• 1 cup green cabbage, shredded
• 1 cup fresh kale, chopped
• sea salt & fresh ground pepper to taste

Instructions:

1. Bring a large pot of water to a boil, and cook sweet potatoes and cauliflower until tender (3 mins for cauliflower, 15 mins for sweet potatoes).
2. Strain, and add back into the pot.
3. Add coconut oil, stir to melt, and mash together.
4. Heat 1 tbsp of coconut in cast iron pan, add onion and saute until translucent.
5. Add cabbage, and kale, continue to cook over medium to high heat for 5 minutes. The cabbage should be tender and the kale wilted.
6. Empty kale, cabbage, onion mixture to the mash pot mixture.
7. Mix to combine. Season with salt & pepper to taste.
8. Heat the remaining oil in cast iron pan, add mixture.
9. Fry for 5-7 minutes, stirring often until it beings to become golden brown and crispy.
10. With the back of the spatula press mixture down into pan, creating a giant potato pancake.
11. Cook over medium heat for 10 minutes, until heated through, and a crust has formed at the bottom.
12. If desired place pan under boiler for 1-2 mins to brown top.
13. Slice and serve out of the pan.

SNACK

POM Smoothie

image

• ¾ cup pomegranate juice
• ½ cup fresh or frozen strawberries
• ⅓ of an avocado
• 1 serving Vanilla Protein Powder
• Handful of pomegranate seeds
• ½ cup of almond milk

*Blend all ingredients together and serve chilled.

LUNCH

Raw Collard Wraps

image

Ingredients:

• 4 large collard leaves
• 4 tbsp hummus of choice
• 1 cup sprouts or pea shoots
• 1/2 avocado, sliced into lengthwise pieces
• 1/2 mango, sliced into lengthwise pieces
• 1 red pepper, sliced into thin lengthwise pieces
• 1/2 cucumber, sliced into lengthwise pieces

Instructions:

1. Thoroughly wash and dry collard leaves. Carefully remove the tough center stem with a pairing knife, without breaking the leaf.
2. To assemble, lay each collard leaf flat (if there’s a gap from the stem, overlap the tails to close).
3. Spread generous amount of hummus in leaf, top with avocado, mango, cucumber, pea shoots, and pepper.

AND/OR

Turmeric Carrot Ginger Detox Soup

image
Ingredients:

• 4 stalks of carrots
• 1 apple, chopped
• 1 sweet onion, chopped
• 1 thumb ginger, chopped
• 1 tbsp turmeric
• 1 tbsp coconut oil
• 1 cup vegetable broth
• 1/2 cup coconut milk (optional if you prefer a creamy finish)
• sea salt & pepper to taste

Instructions:

1. In a large pot bring water to a boil, and add carrots.
2. Cook until soft, remove from heat and strain from water.
3. Melt coconut oil in a sauce pan over medium-heat.
4. Add ginger and onion, cook until onion is translucent.
5. Pour stock into the large pot and bring to a boil.
6. In a blender, combine stock, cooked carrots, apple, and spices (optional coconut oil).
7. Blend until smooth and velvety, season to taste.

SNACK

Nut butter & Celery Sticks

DINNER

Eggplant Ratatouille

image

• 2 Tbsp. extra virgin olive oil
• 1 large onions, cut into large dice
• 4 garlic cloves, chopped
• 1 Eggplant cut into cubes
• 2 medium zucchini, cut into 1-inch pieces
• 1 (16oz) can diced tomatoes
• 2 bell peppers, cut into 1-inch pieces
• Salt and pepper, to taste
• ½ cup chopped fresh flat-leaf parsley
• ½ cup fresh basil leaves, torn in half
​​

Preparation
1. ​In a large pot, heat olive oil over medium heat. Add onions and cook about 5 minutes.
2.​Add garlic and cook until fragrant.
3.​Add in eggplant and zucchini. Season with salt and pepper.
4.​Add in canned tomatoes and bring to a boil. Simmer until vegetables begin to soften, about 5 minutes.
5.​Add in bell peppers and simmer until vegetables are tender, about 15 minutes.
6.​Blend in parsley, basil and taste to adjust seasoning as needed.

SNACK

Apple Slices & Almonds

Day 3 of the Kat&Amiea 3 Day Refresh

Start today with our Apple Cider Detox Elixir made from Day 1. For recipe see Day 1 of the Refresh Cleanse. Drink this upon waking and and eat breakfast no less than 15 minutes after consumption.

BREAKFAST

Warm Berry Quinoa

image
• 1 Cup dry quinoa
• 1 Cup water
• ¼ Cup of almond milk
• 1 tsp. vanilla extract
• 1 tsp. cinnamon
• 1 pinch nutmeg
• 1 Cup of fresh berries (raspberry, strawberry and/or blueberries)
• Optional toppings: chopped nuts

Preparation

1. Rinse quinoa with cold water.
2. Add quinoa, water, vanilla, cinnamon, and nutmeg into a medium pot.
3. Bring mixture to a boil over medium-high heat.
4. Add berries and reduce heat to medium-low.
5. Simmer until the quinoa is tender and the liquid is absorbed, (10 to 15 min)
6. Remove from heat and stir.
7. Serve warm with nuts (optional).

SNACK

Spicy Pear Smoothie

image
• 1 ½ cups unsweetened almond milk
• 1 serving of vanilla protein powder
• 1 pear, cored and sliced
• ½ a banana
• 1 tsp. grated ginger
• 1 cup ice

LUNCH

Southwest Stuffed Sweet Potatoes

image

Ingredients:

• 2 sweet potatoes
• 1/2 can of black beans, rinsed
• 1/2 cup cooked quinoa
• 1/4 cup red onion chopped
• 1 cup kale, chopped
• 1 small jalapeño, chopped
• 1 avocado
• 1 tsbp coconut oil
• 1 tsp extra virgin olive oil
• 1 tsp chili powder
• 1/2 tsp cumin
• handful cilantro
• 1tsp lime juice
• sea salt & pepper to taste

Instructions:

Sweet Potato

1. Preheat over to 350 degree Fahrenheit.
2. Place sweet potatoes on a baking sheet or large pan and bake for 50-60 minutes, until fork tender.
3. Remove from the oven and set aside until cool enough to handle.
4. When cool enough, cut in half, lengthwise. Carefully scoop out some of the potato. (Keep this refrigerated and eat with coconut oil, salt & pepper, and maple syrup as a snack)

Quinoa Salad

1. Cook quinoa according to label instructions.
2. In a sauce pan, heat 1 tsp of coconut oil, sauté onion until translucent.
3. Add kale and jalapeño, cook until kale becomes wilted.
4. Combine sauté mixture with black beans, quinoa, cumin, and chili powder. Season to taste.
Avocado Topping

1. Scoop the flesh of 1 ripe avocado into a bowl.
2. Add lime juice, cilantro, mash all together until smooth.
3. Season to taste with salt & pepper.

Assembling Sweet Potato

1. Place quinoa mixture into the centre of the sweet potato.
2. Place a spoonful of the avocado topping, on the quinoa mixture.

SNACK

Hummus & Vegetables

Traditional Hummus

image

Ingredients:

• 1 can (400 grams/14 ounces) chickpeas, drained and rinsed
• 2.5 tbsp tahini
• 2 cloves garlic
• 1 tbsp lemon juice
• 1/2 tsp sea salt
• 1/4 tsp cumin
• water to thin
• 1.5 tbsp extra virgin olive oil
• To garnish (optional): paprika, extra virgin olive oil

Instructions:

1. Place chickpeas and garlic into afood processor/blender and blend for 1 minute.
2. Add tahini, lemon juice, salt, cumin, olive oil, and blend until the hummus becomes smooth and creamy.
3. If too thick, add 1 tsp of water until the consistency is perfect.
4. Taste and adjust the seasonings, adding more salt or lemon if needed.
5. Garnish an refrigerate for up to one week.

Cilantro Hummus

• 1 can of Chickpeas
• 2 Tb Lime Juice
• 1 tsp. Ground Cumin
• ¼ tsp. Salt
• A small handful of fresh Cilantro (roughly 30 leaves)
• 2 Tb Tahini
• 3 Tb Olive Oil
• 4 Tb Water
• ½ tsp. Cayenne Pepper

Preparation
1. Place all ingredients into a food processor or blender. Blend until creamy.
2. Drizzle with Olive oil and sprinkle with cayenne pepper.
3. Serve with veggies.

DINNER

Almond Flaxseed Burgers

image

• 2 Cloves Garlic
• 1 Cup Almonds
• ½ Cup of Ground Flaxseed
• 2 Tb Balsamic Vinegar
• 2 Tb Coconut Oil
• Sea Salt to taste

Makes 2 medium Patties

Preparation
1. Put all ingredients into a food processor or blender. Mix well until blended.
2. Form into 2 patties.
3. Serve raw or, you can cook them lightly cover in coconut oil. Bake at 350’ F for 20 minutes.

**Serve with a Mixed Greens and dressing (2 Tb Apple Cider Vinegar, 1 Tb Dijon mustard, 1 Tb Olive Oil, 1Tb lemon juice.)​​​

Serve with

Rainbow Salad with Lemon Avocado Dressing

image

Ingredients:

Salad Mixture

• 1/2 cup kale, chopped
• 1/4 cup carrots, shredded
• 1/4 cup red cabbage, shredded
• 1/8 cup pomegranate seeds (optional)

Dressing

• 1/2 avocado
• small handful of fresh cilantro
• 1/8 cup water
• 1 tbsp lemon juice
• pinch sea salt

Instructions:

1. In a bowl combine all chopped and shredded salad mixture ingredients.
2. For dressing, combine all ingredients in a food processor or blende

SNACK

Nut Butter & Banana