NINE FACTOR DIET – Day 18

Breakfast 9 am  Fruits with nuts and seeds

Recipe: choose whatever fruit you want, and eat it with 50gr of seeds or nuts

Lunch 2 pm  Beef with tamari sauce

Recipe:

Beef:

3 tbsps. of sesame oil

2 cloves of garlic, crushed

1-2 small red chilies, thinly sliced

1 onion, thinly sliced

1 pound of ground beef

¼ cup of scallions, sliced

1 teaspoon of sesame seeds

Sauce:

2 tbsps. of sesame oil

¼ cup of tamari

2 tablespoons natural stevia sweetener

½ teaspoon of ginger, ground

In a mixing bowl, add all the sauce ingredients and whisk together. Set aside. Place a large non-stick frying pan or wok over high heat. Add the sesame oil, garlic, chili and onion and stir-fry for 2-3 minutes, until fragrant. Add the ground beef and stir-fry until browned. Pour over the sauce and simmer until it has reduced and thickened, coating the ground beef. Remove from the heat and mix through the scallions and sesame seeds.

Dinner 7 pm Vegetable soup

Recipe:

1 red onion finely chopped,

2 carrots peeled and chopped,

1 celery stick finely chopped,

2 small leeks finely chopped,

3 garlic cloves crushed,

2 bay leaves,

1 sprig fresh rosemary,

1 red bell pepper chopped,

1 cup butternut squash chopped,

2 cups mushrooms sliced,

2 cups mixed green vegetables,

1 cup crushed tomatoes,

6 cups vegetable stock,

fresh parsley to serve.

Heat a few tablespoons of oil in a large pot and add the onion, carrot, celery and leeks along with the garlic and herbs and cook until fragrant and starting to caramelize. Add the peppers, butternut squash and mushrooms and cook for 5-10 minutes or until the vegetable start to soften and caramelize.  Add the green vegetables and stir to combine before adding the crushed tomatoes and stock. Season to taste then bring to a simmer. Cover with a lid and allow to simmer for 15 minutes. Remove the lid, check seasoning and simmer for another 5 minutes.

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