Hey girls! Welcome to Day 11 of the Slim Challenge! We hope you’re all hanging in there and loving the recipes so far! Today we’re treating ourselves to a flavourful quinoa bowl and a mango & salmon tartare <3!
Today’s recipes
BREAKFAST
• 2 slices of multigrain (or rye) bread with a little honey
• 1 apple, sliced into rounds
• A few almonds
• 1 no-added-sugar applesauce
• 1 cup of tea
LUNCH
GREEN VEGGIE QUINOA
Ingredients – serves 4:
- 300 g quinoa
- 1 courgette
- 150 g peas
- A pinch of salt and pepper
- A few crumbles of feta
- Herbs: coriander and mint
Method:
Rinse the quinoa in several changes of water, then pour it into 500 ml of boiling salted water and cook for 15 minutes.
Drain.
Shell the peas and plunge them into boiling salted water, cook for 10 minutes, then drain.
Trim the ends off the courgette and slice it into thin rounds.
Roast them in the oven for a crispy finish, or steam them.
Add the quinoa and courgette slices, then stir to combine.
Fold in the peas and cook for a further 5 minutes, stirring occasionally.
Remove from the heat and plate up across 4 bowls.
Scatter over a few crumbles of feta.
Finish with chopped coriander and mint, then serve immediately.
Serve your veggie quinoa alongside grilled chicken strips or hard-boiled eggs.
DINNER
MANGO & SALMON TARTARE
Ingredients – serves 4
- 350 g fresh salmon
- 100 g mango
- 1 spring onion
- 1 shallot
- Juice of 1 lemon
- A pinch of salt and pepper
- A few chive sprigs
- 1 cucumber (to serve as a salad)
Method
Place the salmon in the freezer for 10 minutes to firm it up so it’s easier to cut.
Peel the spring onion and shallot, then chop them very finely.
Dice the mango into small, even-sized cubes.
Remove the salmon from the freezer and cut it into small cubes.
Combine the salmon with the spring onion, shallot and half the lemon juice, then season with salt and pepper.
Mix well, then gently fold in the mango.
Stir once more, delicately. Spoon the mixture into a ring mould or pastry cutter, press down firmly with a spoon, then carefully lift off the ring.
Drizzle the tartare with the remaining lemon juice, scatter over the chives and serve straight away.
Serve your tartare alongside the cucumber salad.
OUR TIPS
Following your many messages, we’ve decided to share a few extra tips to help you structure your day.
Feel free to adapt this plan to suit your own lifestyle – whether you exercise or not, you’re a stay-at-home mum, a student, and so on.
Here are a few slimming tips to keep in mind:
- You can have a slice of bread alongside your lunch
- You can treat yourself to 1 square of dark chocolate (70%+) at any point during the day, whenever you fancy it
- If you feel peckish mid-morning, reach for an apple – its natural satiety power will easily keep you going until lunch
- For your afternoon snack, go for a handful of dried fruit or nuts (almonds, walnuts, hazelnuts… unsweetened and unsalted).
- If you prefer something savoury, opt for 2 slices of ham or a hard-boiled egg – a great protein-rich snack, especially if you work out!
- For dessert, you can have 1 yoghurt or a piece of fruit of your choice – and try to skip dessert in the evening.
- In the evening, eat lighter than at lunch 🙂
- Stop eating after 10 pm
- Aim for at least 7 hours of sleep a night
TODAY’S TIP
Quinoa can be used just like rice, couscous or pasta, but with one key difference: it’s made up of 70% carbohydrates and 15% protein, and it’s rich in fibre and minerals (copper, iron and manganese). It also contains more protein than most grains, making it a valuable addition to a vegetarian diet. It’s naturally gluten-free, so it’s perfectly suitable for those with gluten intolerance. Quinoa is highly digestible, low in fat and rich in iron, omega-3s and protein to fuel your body with energy and nutrients. It also helps keep tissues such as skin and muscles in good condition. You’ll find quinoa in many supermarkets or health food stores, in several varieties: blonde quinoa, the most common, cooked just like a grain. Red quinoa, prepared in the same way as blonde quinoa. Wild quinoa, the quinoa equivalent of wild rice. Today we’re sharing a cold quinoa recipe served as a salad, but it’s just as delicious served warm as a side dish with meat or fish.
CHALLENGE VALIDATION STEP
At the end of the day, don’t forget to confirm your Day 11 participation by heading to our Facebook page and/or our Instagram account and leaving a comment on today’s post with “DAY 11 DONE!”
Join us on social media and share your daily culinary creations using the hashtag #defiminceurcellublue! Our coaching team will be checking in every day to cheer on all the brave ladies taking on the challenge! 🙂