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Anti-Candida Menu plan

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Week 1

MONDAY

Breakfast

Porridge

Cook the oat flakes in water with a tsp of cinnamon (cinnamon has anti-fungal effects). Sprinkle on some hulled hemp seeds once served.

Mid morning snack: A few almonds and a carrot

Lunch

Tinned mackerel with green salad leaves, sprouted lentils and an olive oil and lemon juice dressing.

Mid afternoon snack: Hummous* with celery. Make enough hummous to last a few days.

Dinner

Tempeh stir fry* with brown rice and tahini sauce*

Make extra rice for tomorrow’s breakfast and extra tahini sauce to use as a dip.

Evening snack: A baby avocado

 

TUESDAY

Breakfast

Rice porridge – cook last night’s left over rice in extra water or rice milk. Sprinkle with ground flax seeds once served.

Mid morning snack: Carrot sticks with tahini sauce.

Lunch

Bean salad: mix a tin of mixed beans with some grated carrot and rocket. Stir on a dressing of olive oil, lemon juice and grated ginger.

Mid afternoon snack: Hummous with oat cakes

Dinner

Red dragon pie* with green salad – make enough of the pie for tomorrow’s lunch.

Evening snack: A small pot of natural soya yoghurt (Sojasun is best)

 

Wednesday

Breakfast

Quinoa flakes porridge: put some quinoa flakes in a bowl and pour on freshly boiled water. Stir well, cover and leave to soak for 15-20 minutes until the water has been absorbed. Stir in some hazelnut butter.

Mid morning snack: Hummous with radishes

Lunch

Red dragon pie with green salad

Mid afternoon snack: a handful of sunflower seeds

Dinner

Millet bake* with steamed chard and broccoli. Make enough millet bake for tomorrow’s lunch

Evening snack: Celery sticks

 

Thursday

Breakfast

Buckwheat flakes with rice milk

Mid morning snack: an apple

Lunch

Millet bake and green salad

Mid afternoon snack: A few freshly shelled walnuts

Dinner

Lentil dahl* with vegetables and brown rice. Make enough of the dahl and rice for tomorrow.

Evening snack: A baby avocado

 

Friday

Breakfast

Rice porridge: heat up last night’s rice with extra water or rice milk. Stir in some ground flaxseeds once served.

Mid morning snack: A cup of raspberries

Lunch

Lentil dahl from last night with green salad

Mid afternoon snack: Spicy bean dip* with carrot sticks. Make enough of the bean dip to last a few days.

Dinner

Baked mackerel with pine nuts, peas and steamed cauliflower and runner beans

Evening snack: Spicy bean dip with celery

Put some rye flakes to soak in oat milk for tomorrow.

 

Saturday

Breakfast

Soaked rye flakes with oat milk: soak the rye flakes in oat milk overnight.

Mid morning snack: ½ a grapefruit

Lunch

Spinach omelette with green salad and sprouted lentils

Mid afternoon snack: Spicy bean dip with vegetable crudités

Dinner

Quinoa with roasted vegetables and sprouted chickpeas*. Make enough quinoa for tomorrow’s lunch.

Evening snack: A small pot of natural soya yoghurt

Soak some almonds, sunflower seeds and hazelnuts in water for tomorrow.

 

Sunday

Breakfast

Energy drink: blend together some soaked almonds, sunflower seeds and hazelnuts with a tsp of carob powder and ½ tsp of spirulina

Mid morning snack: Vegetable juice – juice a carrot, 2 stalks of celery, some fennel and a piece of root ginger.

Lunch

Quinoa salad: mix last night’s left over quinoa with sprouted lentils, grated carrot, olive oil and fresh herbs.

Mid afternoon snack: Oat cakes with vegan pesto

Dinner

Chicken stir fry. Stir fry some chopped up chicken breasts with a selection of vegetables cut into batons or small pieces. Try carrots, courgettes, broccoli and chard.

Evening snack: ½ a grapefruit

 

Week 2

Monday

Breakfast

Porridge made with cinnamon

Mid morning snack: An apple

Lunch

Sprouted rye bread with pumpkin seed butter and carrot slaw*

Mid afternoon snack: A few almonds

Dinner

Lentil and buckwheat bake* with steamed vegetables.

Make enough of the bake for tomorrow’s lunch as well

Evening snack: A piece of sprouted rye bread

 

Tuesday

Breakfast

Quinoa flakes porridge: put some quinoa flakes in a bowl and pour on freshly boiled water. Stir well, cover and leave to soak for 15-20 minutes until the water has been absorbed

Mid morning snack: ½ a grapefruit

Lunch

Lentil and buckwheat bake with green salad

Mid afternoon snack: A handful of mixed seeds

Dinner

Baked trout with steamed green beans, peas and carrots

Evening snack: 2 oat cakes with pumpkin seed butter

 

Wednesday

Breakfast

Millet flake porridge: heat the flakes in a pan with some oat or rice milk. Stir in a tsp of miso towards the end of cooking.

Mid morning snack: ½ a grapefruit

Lunch

Pea soup* with grated vegetable salad*
Make enough soup for tomorrow as well.

Mid afternoon snack: cannellini bean dip* with celery sticks

Dinner

Stir fried vegetables with sprouted lentils and red rice. Make enough rice for tomorrow.

Evening snack: A small pot of natural yoghurt

 

Thursday

Breakfast

Red rice porridge: re-heat last night’s rice with some extra water or rice milk. Stir in some tahini after serving.

Mid morning snack: an apple

Lunch

Pea soup with grated beetroot and sesame salad*

Mid afternoon snack: cannellini bean dip with cucumber sticks

Dinner

Courgette tortilla* with green salad. Make enough tortilla for tomorrow as well.

Evening snack:

Oat cakes with cannellini bean dip

 

Friday

Breakfast

Buckwheat groats porridge: cook the buckwheat groats in 3 times the amount of water with the lid on until all the liquid has been absorbed. Stir in some grated ginger and a tsp of miso towards the end of cooking.

Mid morning snack: a cup of blueberries

Lunch

Courgette tortilla with rocket salad and sprouted lentils

Mid afternoon snack: A few Brazil nuts

Dinner

Baked wild salmon with roasted fennel, courgettes and carrots.

Evening snack: 2 oat cakes with pumpkin seed butter

 

Saturday

Breakfast

Soaked oat flakes with hulled hemp seeds

Mid morning snack: A vegetable juice: juice 2 stalks of celery, a small handful of Swiss chard and a beetroot.

Lunch

Carrot and almond loaf* with sprouted bean salad. Make enough of the loaf for tomorrow.

Mid afternoon snack: ½ a grapefruit

Dinner

Chickpea and cauliflower curry* with rice. Make enough of both for tomorrow.

Evening snack: A small pot of natural soya yoghurt

 

Sunday

Breakfast

Rice porridge: reheat last night’s rice in extra water or rice milk and stir in a tbsp of pumpkin seed butter once served.

Mid morning snack: ½ a grapefruit

Lunch

Chickpea curry with green salad

Mid afternoon snack: A vegetable juice: juice 1 carrots, 1/2 cucumber and a piece of root ginger.

Dinner

Roast chicken with roasted courgettes, fennel and peppers.

Evening snack: A slice of carrot and almond loaf

Put some barley flakes to soak in rice milk for tomorrow’s breakfast.

 

Week 3

Monday

Breakfast

Soaked barley flakes. Sprinkle on some chopped hazelnuts.

Mid morning snack: ½ a grapefruit

Lunch

Sourdough rye bread with hummous and vegetable crudités

Mid afternoon snack: A handful of pumpkin seeds

Dinner

Quinoa and nut roast* with steamed vegetables and tamari gravy*. Make enough of the nut roast for tomorrow.

Evening snack: A small pot of live natural yoghurt

 

Tuesday

Breakfast

Rye toast with pumpkin seed butter

Mid morning snack: A cup of raspberries

Lunch

Nut roast with green salad

Mid afternoon snack: Hummous with celery sticks

Dinner

Lemon sole with mushy peas* and steamed vegetables

Evening snack:

A baby avocado

 

Wednesday

Breakfast

Buckwheat flake porridge: put some buckwheat flakes into a bowl and pour on freshly boiled water. Stir in a tsp of almond butter.

Mid morning snack: A handful of goji berries

Lunch

Lentil and sweet potato soup* with red cabbage and celery salad*. Make enough soup for tomorrow as well.

Mid afternoon snack: A piece of sourdough rye bread with tahini

Dinner

Spinach frittata* with green salad.

Evening snack: A few freshly shelled walnuts

 

Thursday

Breakfast

Porridge. Stir in a tsp of hazelnut butter after serving.

Mid morning snack: ½ a grapefruit

Lunch

Lentil and sweet potato soup with celeriac and carrot salad*

Mid afternoon snack: A few hulled hemp seeds

Dinner

Quinoa with sprouted mung beans and vegetables*. Make enough quinoa for tomorrow as well.

Evening snack: A small pot of natural soya yoghurt

 

Friday

Breakfast

Quinoa porridge. Re-heat last night’s quinoa in extra water. Stir in a tsp of hazelnut butter after serving.

Mid morning snack: ½ a grapefruit

Lunch

Sardine salad*

Mid afternoon snack: A few almonds

Dinner

Rice and beans*.

Evening snack: A baby avocado

Soak some buckwheat flakes overnight in rice milk.

 

Saturday

Breakfast

Soaked buckwheat flakes. Stir in some pumpkin seeds and hemp seeds.

Mid morning snack: Carrot, celery and fennel juice. Juice a carrot, 1 bulb of fennel and 2 celery stalks with a handful of parsley.

Lunch

Butterbean soup* with green salad. Make enough of the soup for tomorrow as well.

Mid afternoon snack: Hummous with vegetable crudités

Dinner

Lemon chicken with vegetables*. Make extra for tomorrow as well.

Evening snack: 2 oat cakes with hummous

Put some barley flakes to soak for tomorrow’s breakfast

 

Sunday

Breakfast

Soaked barley flakes. Sprinkle on some ground flax seeds.

Mid morning snack: Pink juice: juice 1 beetroot, with a red cabbage leaf and ½ a cucumber.

Lunch

Chicken soup. Use last night’s left over lemon chicken to make a soup.

Mid afternoon snack: Hummous with celery sticks

Dinner

Tempeh with roasted vegetables and tamari gravy*

Evening snack: A small pot of natural soya yoghurt.

© Food For Thought 2008

 

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