Join us for our 21 day clean eating challenge.
Replace junk food with these alternative challenges for the next 21 days
In the current pandemic we find ourselves in we need to keep healthy and boost our immune systems, feel healthy and energetic
We want to challenge you to a 21 day clean eating challenge, no junk November - replace junk food with these alternative challenges for the next 21 days starting tomorrow.
No fast food
No white bread
9th November: Day 1
Try a new recipe: Feature Chef Budah Spinach Pasta dish
We challenge you to try a new recipe every week😃😁
Every week, we'll be giving you a recipe to try at home, this week we've got the perfect recipe for you ;)
In this weeks edition of the #GreenButlerKitchen we join Chef Budha 👨🍳 - he shows you how to make the perfect healthy Spinach Patsa for any occasion.
Super healthy, tasty, you couldn't get healthier than this.
All the ingredients you need to make this dish are available on our website -, support local, never compromise on the best quality ingredients.
A portion of the proceeds will go to Together Action Group - TAG is a Non-profit organisation that aims to build a stronger and safer community! They have two main programmes Restorative Justice & an After School Programme.
10th November: Day 2
Replace rice in your meal today with Cauliflower rice:
How to make cauliflower rice:
Cut cauliflower into large chunks and use the below methods:
There are two different techniques to make cauliflower rice. You can either use a cheese grater with medium-sized holes or a blender with the grater blade to blitz it into small pieces. Each technique aims for the cauliflower to be grated/blended into little pieces the size of rice.
An extra step is to press any excess moisture from the rice by transferring the cauliflower rice to a large paper towel and squeeze any remaining water.
Sauté in a large skillet to make your own cauliflower rice.
11th November: Day 3
Go meatless for the day. Replace meat with broccoli - Broccoli contains more protein per calorie than steak.
12th November: Day 4
Get rid of the fried chips and opt for something healthier and, dare we say it, tastier.
Replace your chips with sweet potatoes
Sweet potatoes have high levels of beta-carotene and have been proven to raise levels of vitamin A in our blood. They’re also full of vitamins B6, C and D. Vitamin B6 may help reduce levels of degenerative diseases and heart attacks.
13th November: Day 5
Replace your coffee with apples today - Apples. Ever heard the saying “an apple a day keeps the doctor away?” Well, it turns out that apples can keep sleepiness away too. Packed with thirteen grams of natural sugar, apples are a great way to wake up — even better than coffee.
Try eating 3 apples today instead of drinking coffee for your pick me up.
14th November: Day 6
Replace chips/chocolates/snacks with nuts. Nuts contain unsaturated fatty acids and other nutrients. And they're a great snack food — inexpensive, easy to store and easy to pack when you're on the go.
15th November: Day 7
Replace cereal with Oats. Many breakfast cereals are high in sugar and low in fiber, causing peaks and valleys in blood sugar levels. Conversely, oatmeal and oats are high in fiber and have been shown to reduce the risk of heart disease. For that hint of sweetness you'd get from cereal, add fresh blueberries or a drizzle of raw honey.
16th November: Day 8
Try a new recipe, following day 7: Try Budah’s oats recipe for breakfast today.
17th November: Day 9
Replace crackers, with roasted chick peas
You'll still get the same satisfying crunch, plus a hint of salt. A batch of roasted crunchy chickpeas has protein and fiber, both of which will satisfy your hunger, says Natalie Rizzo, MS, RD, author of The No-Brainer Nutrition Guide For Every Runner. Simply drain a can of chickpeas, pat to dry, toss with one tablespoon of olive oil and salt and pepper, then bake at 350°F for approximately 30 minutes.
18th November: Day 10
Take a pause before you eat: Before eating, ask yourself if you're actually hungry or if underlying feelings are causing you to want to eat. If it's the latter, try to pinpoint what those feelings are and how to combat them. For example, if you're craving a connection, set up a Zoom call with your friends. If you're bored, pick up a book or watch a TV show. If you're stressed or not sleeping well, Cassetty suggests addressing your overall self-care routine. Meditate, exercise, go to bed earlier. These add up and help you feel better.
19th November: Day 11
Replace sugar with Pure Raw Honey: While honey does contain higher fructose levels, it's relatively low on the glycemic index, making it one of the best sugar substitutes of the bunch. One study found that replacing sugar with honey could actually lower blood sugar levels and prevent weight gain or aid in weight loss.
20th November: Day 12
Replace normal milk with almond milk: It's a good source of potassium and can be fortified with vitamins A, B-12, and D, as well as calcium. It contains as much protein as cow's milk, yet is lower in calories than whole milk and about equal to the calories in 1 percent or 2 percent milk. It contains very little saturated fat.
21st November: Day 13
22nd November: Day 14
23rd November: Day 15
Try a new recipe: Budah’s Ratatouille
24th November: Day 16
You’re Craving: Something crunchy (like potato chips and dip)
Try This Instead: Bell Pepper or Cucumber slices paired with a delicious homemade dip!
25th November: Day 17
Replace Lemon water instead of soda: While drinks made with soda rejuvenate the body and provide respite to beat the summer heat, soda is not healthy, and it has been linked with a number of health problems like kidney damage, cancer, and high blood pressure. A chilled glass of lemon water on the other hand provides the same freshness and cooling effect, and you also get a dose of vitamin C among many other health benefits.
26th November: Day 18
Baked veggies fries instead of chips - kale fries, carrot fries, zucchini chips
27th November: Day 19
You’ve been doing well, time for a treat: Peanut butter banana ice-cream
You can make almost any ice cream healthy at home, but this seemed like a good basic recipe. Everybody loves banana and peanut butter.
Combine frozen banana, peanut butter, almond milk and cinnamon in a blender and mix till smooth. Freeze for one hour and serve with toppings.
28th November: Day 20
Replace baked goodies with baked veggies
29th November: Day 21
Make a pizza - cauliflower crust