NINE FACTOR DIET – Day 7

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  Vegetable salad with avocado and olives

Recipe: Place chopped tomatoes, sliced cucumber, sliced red onion, diced avocado, and chopped parsley into a large salad bowl. Add 3 Tbsp olive oil and 2 Tbsp lemon juice, mix. Just before serving toss with 1 tsp sea salt and a little black pepper.

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,

1-2 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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