Breakfast Whole Life Challenge Style

Smoked Salmon-Avocado Rolls

Smoked salmon (Check no added sugar! Tesco Organic Smoked Salmon is a good choice)
Avocado
Fresh Dill

Slice the salmon (approx 2cm x 6cm) and avocado (as fine slices as possible) and chop some dill (Use the dill on the next day for a fish dish or freeze it chopped in a freezer bag)

Sprinkle some dill onto the salmon slices and roll avocado slices into the salmon rolls
Easy!
 

Breakkie smoothie with Raisins and Chia seeds
Pineapple
Pear
Banana

We could not survive without our food processor, we use it every single morning to prep a fresh fruit smoothie.
This time made a bigger portion as we had ran out of meat/eggs so served a larger portion of smoothie with the salmon slides.


Did you know chia seeds are super food?
'Chia absorbs up to 12 times its own weight and expands to curb your appetite, so adding just an ounce or so of chia seeds to your diet can reduce caloric intake and help lower the energy density (or calories) of foods, plus double the amount of fiber you receive.'

'Chia seeds have more omega-3 fatty acids than salmon! Chia is one of the most concentrated sources of omega-3 in any food. It also contains high amounts of omega-6. Everyone needs to consume high amounts of these essential fatty acids in their diet'

'Chia also contains calcium; in fact, it delivers 18% of your daily value per ounce, which is three times more than skim milk.'

Work week begings with new challenge on board

So far we have adjusted to the new rhythm quite well, it is all down to planning and shopping the right ingredients and have them available in your fridge.
Breakfast was a boiled egg, slice of bacon and a smoothie. Will try to limit bacon and eggs for 3-4 for times a week (a lot of articles and research available on if eggs are healthy, bad for you or what..) as it has the risk of raising cholesterol..and bacon for obvious reasons of course. When following Whole Life Challenge diet it is important that the bacon is sugar free (as funny as it sounds), many of the bacons have added sugars.

For dinner we made a stew from beef.
Beef stew:

• Sightly fry the beef cubes (approx 600grams) to get some color (not to cook)
• Place to a stew pot
• Add in 4-5 cloves of garlic (peeled), 1 fresh chili, 1-2 onions, few button mushrooms, carrots, parsnips (or whatever veggies you have).

We added some tomato/basil liquid but you can do it with ordinary hot water/stock mix But it will not be near as nice!
We boiled approx 10 tomatoes (just few seconds in boiling water) so you can easily peel off the skin . Place all to the food processor with fresh basil's leafs(dry is ok too) and oregano and 1 fresh chili.
We like hot food so reduce the amount of chili if you're not into spicy food!
We had the stew in the oven almost 3 hours on low heat(with lid on), you can have it ready sooner (approx 1hr per 1kg of meat) but if you are not in a hurry let it sit on medium then on low heat and it will really bring difference to the taste.

The stew was served with beans and mashed sweet potato/carrot/Chia seed mix -- I think its start to swap carrots to something else, getting not just bored but the amount of beta carote might increase as sweet potato has very high beta carote.

STAPLE:	Maize / Corn	Rice	Wheat	Potato	Cassava	Soybean	Sweet potato	Sorghum	Yam	Plantain]
Component (per 100g portion)	Amount	Amount	Amount	Amount	Amount	Amount	Amount	Amount	Amount	Amount
Water (g)	76	12	11	79	60	68	77	9	70	65
Energy (kJ)	360	1528	1419	322	670	615	360	1419	494	511
Protein (g)	3.2	7.1	13.7	2.0	1.4	13.0	1.6	11.3	1.5	1.3
Fat (g)	1.18	0.66	2.47	0.09	0.28	6.8	0.05	3.3	0.17	0.37
Carbohydrates (g)	19	80	71	17	38	11	20	75	28	32
Fiber (g)	2.7	1.3	10.7	2.2	1.8	4.2	3	6.3	4.1	2.3
Sugar (g)	3.22	0.12	0	0.78	1.7	0	4.18	0	0.5	15
Calcium (mg)	2	28	34	12	16	197	30	28	17	3
Iron (mg)	0.52	4.31	3.52	0.78	0.27	3.55	0.61	4.4	0.54	0.6
Magnesium (mg)	37	25	144	23	21	65	25	0	21	37
Phosphorus (mg)	89	115	508	57	27	194	47	287	55	34
Potassium (mg)	270	115	431	421	271	620	337	350	816	499
Sodium (mg)	15	5	2	6	14	15	55	6	9	4
Zinc (mg)	0.45	1.09	4.16	0.29	0.34	0.99	0.3	0	0.24	0.14
Copper (mg)	0.05	0.22	0.55	0.11	0.10	0.13	0.15	-	0.18	0.08
Manganese (mg)	0.16	1.09	3.01	0.15	0.38	0.55	0.26	-	0.40	-
Selenium (mcg)	0.6	15.1	89.4	0.3	0.7	1.5	0.6	0	0.7	1.5
Vitamin C (mg)	6.8	0	0	19.7	20.6	29	2.4	0	17.1	18.4
Thiamin (mg)	0.20	0.58	0.42	0.08	0.09	0.44	0.08	0.24	0.11	0.05
Riboflavin (mg)	0.06	0.05	0.12	0.03	0.05	0.18	0.06	0.14	0.03	0.05
Niacin (mg)	1.70	4.19	6.74	1.05	0.85	1.65	0.56	2.93	0.55	0.69
Pantothenic acid (mg)	0.76	1.01	0.94	0.30	0.11	0.15	0.80	-	0.31	0.26
Vitamin B6 (mg)	0.06	0.16	0.42	0.30	0.09	0.07	0.21	-	0.29	0.30
Folate Total (mcg)	46	231	43	16	27	165	11	0	23	22
Vitamin A (IU)	208	0	0	2	13	180	14187	0	138	1127
Vitamin E, alpha-tocopherol (mg)	0.07	0.11	0	0.01	0.19	0	0.26	0	0.39	0.14
Vitamin K (mcg)	0.3	0.1	0	1.9	1.9	0	1.8	0	2.6	0.7
Beta-carotene (mcg)	52	0	0	1	8	0	8509	0	83	457
Lutein+zeazanthin (mcg)	764	0	0	8	0	0	0	0	0	30
Saturated fatty acids (g)	0.18	0.18	0.45	0.03	0.07	0.79	0.02	0.46	0.04	0.14
Monounsaturated fatty acids (g)	0.35	0.21	0.34	0.00	0.08	1.28	0.00	0.99	0.01	0.03
Polyunsaturated fatty acids (g)	0.56	0.18	0.98	0.04	0.05	3.20	0.01	1.37	0.08	0.07