An alkalizing smoothie recipe (Day 12)

Workout: Day 12

It’s Saturday, and I’m going to give you a choice because this whole program is about having some fun. So today is your day to dance. If you’re shy, pull the curtains and do it alone, or go out someplace fancy and dance up a storm. If your kids have a dance game, love to prance around or have some moves they can show you indulge them. The only thing you've got to lose is calories. If you go out make sure you don’t over-indulge in either food or drink, because you don’t want to derail your nutrition.

It’s okay to stay out late though, because you get to take tomorrow off.

Click to the next page for your Day 12 meal plan.

What to eat: Day 12

Breakfast: Alkalizing* Breakfast Smoothie - Serves 1
Ingredients:
¾ serving whey protein isolate (vanilla)
½ cup Liberte yogurt, vanilla 0.1% non-fat or 2%
¼ small banana, fresh or frozen, chopped
½ cup spinach leaves (optional)
1 tablespoon spirulina or greens powder
1 tablespoon ground flaxseed
3-4 ice cubes
2-4 ounces water

Directions:
1. Place all ingredients in a blender and blend at high speed until smooth and creamy.
2. Add extra water if desired.

*Click here to read more about the benefits of an alkaline diet.

Calories 285 | Protein 28 g | Fat 9 g | Carbohydrates 28 g | Fibre 3 g

Snack: 8 almonds and 1½ ounces (45 g) Nu Tofu non-fat cheddar cheese alternative

Lunch: Grilled Mediterranean Salad - Serves 4
Ingredients:
1 small eggplant, cut into ¼-inch-thick rounds
2 medium zucchini, cut into ¼-inch-thick rounds
1 fennel bulb, trimmed and cut into 8 wedges
1 red onion, peeled and sliced into ¼-inch-thick slices (rings kept intact)
1 lemon, sliced
4 tablespoons goat feta, crumbled
8 Kalamata olives, pitted and halved
Pepper to taste
4 servings of protein: chicken, turkey, bison, lean ground beef, organic steak, whitefish, salmon, trout, tuna, tofu or dry cottage cheese (3/4 cup), egg whites (3/4 cup)

Directions:
1. Slightly salt and then press the eggplant prior to cooking and cut out the excess seeds.
2. Prepare a grill and lightly oil the grill rack.
3. Cook the eggplant, zucchini, fennel, onion and lemon slices, in batches if necessary, until browned and tender. (The fennel will take 4 to 5 minutes per side; the eggplant, zucchini and onion 2 to 3 minutes per side; and the lemon 1 to 2 minutes per side.)
4. Transfer the vegetables to a large, shallow serving dish.
5. Toss gently with the dressing. Garnish the salad with feta, olives and a grinding of pepper.
6. Top with chosen protein source and enjoy.

Dressing:
2 plum tomatoes, seeded and coarsely chopped
3 tablespoons lemon juice
3 tablespoons reduced-sodium chicken broth
2 tablespoons extra-virgin olive oil
1 tablespoon oregano, fresh or dried
Salt and pepper to taste

Directions:
1. Combine the tomatoes, lemon juice, broth, olive oil, and oregano in a blender or food processor; blend or process until smooth.
2. Season with salt and pepper.

Calories 300 | Protein 28 g | Fat 16 g | Carbohydrates 16 g | Fibre 4 g

Snack: Blend ½ cup (250 g) Liberté organic plain yogurt, ½ scoop whey protein isolate, 3 walnuts or 5 almonds, and ¼ cup (125 g) raspberries or blackberries until smooth and creamy

Dinner: Feta Cheese Meatballs with Grilled Vegetables - Serves 4
Ingredients:
1 pound ground lamb or beef (organic, grass-fed)
4 tablespoons goat feta cheese, crumbled
½ cup green or black olives, pitted, chopped
½ cup chopped parsley
2 tablespoons finely chopped onion
2 whole eggs
1 teaspoon Italian seasoning
4-6 cups vegetables (e.g., asparagus, zucchini and eggplant).

Directions:
1. Using your hands, gently combine the lamb, feta, olives, parsley, onion, eggs and Italian seasoning in a large bowl.
2. Form 20 meatballs (golf-ball sized) and place on a baking sheet. Put oven rack at the highest point and place the baking sheet in the oven on broil.
3. When brown (after approximately 3 to 6 minutes), flip the meatballs and continue to broil the other side until done.
4. Serve with an assortment of vegetables, either grilled on the barbecue or stir-fried using a non-stick frying pan, seasoned as desired.

Calories 304 | Protein 31 g | Fat 12 g | Carbohydrates 15 g | Fibre 3 g

All recipes copyright Dr. Natasha Turner ND. The Carb Sensitivity Program, carbsensitivity.com

Click here for Day 13.