Five Day Healthy Meal Challenge, Day 2

Hi Lovelies, it's Emily over from The Best of this Life with the second segment of your healthy five -day meal plan.  In case you missed the first one, you can click here to view it. Today, I wanted to share delicious ways to get those greens into your diet.  They are such an important part of balanced nutrition and really make a difference in your energy levels and digestive system. Spinach alone is an anti-inflammatory, packs lots of anti-oxidants, promotes healthy skin, and contributes to healthy brain function (source) - that's why I love to toss it in just about anything!  As always, you can ask any questions in the comments section and I'll be sure to answer.  Happy eating :)

DAY 2

BREAKFAST

EGG WHITE OMELET (or scrambled egg whites) WITH A SIDE OF FRUIT

Serves 1

1 teaspoon coconut oil or olive oil
4 large egg whites
1/2 teaspoon coarse salt
A few leaves of baby spinach, chopped
Fresh herbs of choice, chopped

1. Heat oil in a skillet over low heat. 
2. Whisk together egg whites and salt.
3. Pour whisked eggs into the heated skillet. While shaking skillet back and forth over heat, stir with a heatproof rubber spatula for less than 1 minute. You want to keep eggs moving, incorporating any runny parts and some curds begin to form. 
4. Continue cooking, making sure eggs cover the entire surface of the skillet and using a spatula to push together any holes that may have formed. Top with  baby spinach and herbs.
5. Run the spatula along right side of omelet to loosen eggs from skillet. Place spatula under right side of eggs, making sure that the spatula is well underneath the eggs to offer maximum support, and lift right side over left in one fluid motion.
6. Lightly press down on omelet with the spatula to seal omelet together. 
7. Lift up skillet with one hand, and hold a plate with your other hand. Tilt skillet, and let the omelet slide onto the plate.
8. Don't worry if your omelet never looks like one, mine rarely does, but I enjoy it all the same!

Note: Save the yellow of the egg for baking muffins, and where it calls for an egg, just add a little water to substitute for the missing egg white.

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LUNCH

FRESH GARDEN SALAD WITH CREAMY AVOCADO DILL DRESSING 

Serves 4

2 cups of kale, chopped
2 cups of baby spinach
2 Roma tomatoes, roughly chopped
3 Tablespoons of fresh dill, chopped1/2 an English cucumber, sliced

1. Wash and prepare kale, baby spinach, dill and vegetables.
2. Place kale and baby spinach in a large salad bowl. 
3. Add in chopped tomatoes and cucumber.
4. Prepare creamy avocado dill dressing and drizzle on top.
5. Serve and enjoy!

Creamy Avocado Dill Dressing (from foods for long life)

1/2 of a large avocado, cubed
1/2 cup of unsweetened almond milk
1 small clove garlic, peeled and minced
1/8 teaspoon dried or 1/4 teaspoon fresh dill
2 grinds black pepper
2 tablespoon freshly squeezed lemon juice

Place all ingredients in a blender and process until smooth.

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DINNER

CAJUN TURKEY WITH ROASTED POTATOES

Serves 4

1 turkey breast (approximately 3-4 pounds)
1/4 cup olive oil
Fresh cayenne pepper
Dried oregano
2 cloves of garlic, chopped
salt and pepper
1/2 cup water

1. Using a small amount of olive oil, grease a shallow roasting pan.
2. Place the turkey breast in the center. Brush it with olive oil.
3. Sprinkle with cayenne pepper, dried oregano, salt and pepper.
4. Add chopped cloves of garlic in and around the turkey breast.
5. Pour 1/4 cup of water around the bottom of the breast with any left over oil.
6. Cover with aluminum foil.
7. Bake at 350F for 2 hours and 30 minutes.  
8. For the last 30 minutes, remove the aluminum foil and add another 1/4 cup of water.
9. Turkey is cooked when the center registers 170F on a meat thermometer.

I love how easy this recipe is - you just prepare it, toss it in the oven and you only need to check back once. As a stay at home mom, I put the turkey in to bake at 3pm and by 5:30-6pm, we're all around the table enjoying a delicious meal! Turkey is a healthy, lean, protein packed alternative to any other meat.

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Roasted Potatoes

Serves 4

2 pounds of russet potatoes

3 Tablespoons of olive oil

salt and pepper

Optional: sage, thyme, rosemary

1. Soak, scrub, and dry potatoes. Add a little bit of vinegar in your washing water to cut through dirt.
2. Cut potatoes into wedges.
3. In a large bowl, coat potatoes with olive oil, a pinch of salt and extra pepper.
4. Place evenly on a baking sheet.
5. Bake at 350F for 20 minutes, then flip them and bake another 20 minutes (total: 40 min).
6. You can also use broil for the last 5 minutes, to makes them extra crispy.
7. Enjoy!

Note:  You can add the potatoes to the oven for the last 40 minutes of turkey baking time to have them ready at the same time.

For more healthy recipe ideas, you can visit my blog | facebook page | pinterest boards

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I have to say... These recipes just get better and better! Breakfast and dinner were definitely husband-friendly too! I loved the egg white omelets, and this was great for my husband since he absolutely loves omelets for Saturday morning breakfasts!  Here's how they turned out: 

Stay tuned for Day 3, and thank you again, Emily!