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4d (edited) • Challenges & Daily Habits
🔥🌿 🔥 Weekly Challenge: 1 jar, 3 meals 🫙🥗🥩🥪
Good morning, beautiful people!
Monday comes with a challenge, of course :))
This week we are keeping it simple.
Eating anti-inflammatory does not mean cooking from scratch every single day, spending hours in the kitchen or preparing 15 containers on Sunday.
Sometimes, the easiest way to make healthy eating happen is to have one good sauce ready in the fridge.
A sauce can turn a boring plate into something delicious and it helps you eat more veggies. Also it can make the lefttovers feel new again and reduce that "I don´t know what to eat now" so you won´t rush into ordering something that you don´t want to.
𝗢𝗨𝗥 𝗖𝗛𝗔𝗟𝗟𝗘𝗡𝗚𝗘 𝗧𝗛𝗜𝗦 𝗪𝗘𝗘𝗞:
🥑 Make one jar sauce (choose your favourite one from the list below)
🥑 Use it in three meals this week
🥑 Bonus: post a photo of your jar or one of your meals
That’s it!
So, we don´t jump into complicated recipes and preps. Just 1🫙 that will make our week easier.
𝗦𝗮𝘂𝗰𝗲 𝟭: 𝗟𝗲𝗺𝗼𝗻-𝗠𝘂𝘀𝘁𝗮𝗿𝗱 𝗢𝗹𝗶𝘃𝗲 𝗢𝗶𝗹 𝗗𝗿𝗲𝘀𝘀𝗶𝗻𝗴:
- 4 tbsp extra virgin olive oil
- 2 tbsp lemon juice
- 1 tsp Dijon mustard
- 1 small garlic clove, grated or minced
- ½ tsp dried oregano
- Pinch of salt
- Black pepper
Best with: salads, roasted vegetables, chicken, fish, lentils, chickpeas.
𝗦𝗮𝘂𝗰𝗲 𝟮: 𝗖𝗿𝗲𝗮𝗺𝘆 𝗬𝗼𝗴𝘂𝗿𝘁 𝗛𝗲𝗿𝗯 𝗦𝗮𝘂𝗰𝗲:
- ½ cup plain Greek yogurt
- 1 tbsp extra virgin olive oil
- 1 tbsp lemon juice
- 1 small garlic clove, grated or minced
- 2 tbsp chopped parsley or dill
- Pinch of salt
- Black pepper
Best with: potatoes, eggs, chicken, fish, grain bowls, roasted vegetables.
𝗦𝗮𝘂𝗰𝗲 𝟯: 𝗟𝗲𝗺𝗼𝗻-𝗧𝗮𝗵𝗶𝗻𝗶 𝗦𝗮𝘂𝗰𝗲:
- 3 tbsp tahini
- 2 tbsp lemon juice
- 1 tbsp extra virgin olive oil
- 1 small garlic clove, grated or minced
- 3–5 tbsp water, added slowly until creamy
- Pinch of salt
Best with: chickpeas, lentils, roasted vegetables, bowls, salads, wraps.
𝗦𝗮𝘂𝗰𝗲 𝟰. 𝗠𝗲𝗱𝗶𝘁𝗲𝗿𝗿𝗮𝗻𝗲𝗮𝗻 𝗧𝗼𝗺𝗮𝘁𝗼 𝗦𝗮𝗹𝘀𝗮:
- 1 cup chopped tomatoes
- 2 tbsp finely chopped red onion
- 1 tbsp extra virgin olive oil
- 1 tbsp lemon juice or red wine vinegar
- 2 tbsp chopped parsley or basil
- Pinch of salt
- Black pepper
Best with: eggs, fish, chicken, beans, toast, salads, bowls.
𝗦𝗮𝘂𝗰𝗲 𝟱: 𝗚𝗿𝗲𝗲𝗻 𝗛𝗲𝗿𝗯 𝗖𝗵𝗶𝗺𝗶𝗰𝗵𝘂𝗿𝗿𝗶-𝗦𝘁𝘆𝗹𝗲 𝗦𝗮𝘂𝗰𝗲
Ingredients:
- ½ cup chopped parsley
- 2 tbsp chopped fresh oregano or 1 tsp dried oregano
- 1 small garlic clove, minced
- 3 tbsp extra virgin olive oil
- 1 tbsp vinegar or lemon juice
- Pinch of salt
- Black pepper
- Optional: pinch of chili flakes
Best with: grilled vegetables, chicken, fish, eggs, potatoes, beans.
C̲h̲o̲o̲s̲e̲ ̲o̲n̲e̲ ̲o̲f̲ ̲t̲h̲e̲ ̲5̲ ̲s̲a̲u̲c̲e̲s̲ ̲b̲e̲l̲o̲w̲,̲ ̲m̲a̲k̲e̲ ̲i̲t̲ ̲o̲n̲c̲e̲,̲ ̲k̲e̲e̲p̲ ̲i̲t̲ ̲i̲n̲ ̲a̲ ̲j̲a̲r̲,̲ ̲
a̲n̲d̲ ̲u̲s̲e̲ ̲i̲t̲ ̲i̲n̲ ̲3̲ ̲m̲e̲a̲l̲s̲ ̲t̲h̲i̲s̲ ̲w̲e̲e̲k̲.̲ ̲
N̲o̲ ̲n̲e̲e̲d̲ ̲t̲o̲ ̲i̲n̲v̲e̲n̲t̲ ̲a̲n̲y̲t̲h̲i̲n̲g̲ ̲, ̲j̲u̲s̲t̲ ̲p̲i̲c̲k̲ ̲o̲n̲e̲ ̲a̲n̲d̲ ̲s̲t̲a̲r̲t̲.̲
Let’s turn this into a mini recipe exchange.
I’ll go first 👇
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🔥🌿 🔥 Weekly Challenge: 1 jar, 3 meals 🫙🥗🥩🥪
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