Lucy's Guide to Feeling Good, Day 4

Courgette & Asparagus Frittata

Day 4

"Drink a glass of warm water and lemon juice. This is naturally alkalising – which is great for detoxifying the liver first thing in the morning.  Also, rich in vitamin C and contains antibacterial properties."

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Fitness Tip

Watch Karl's daily tip:


Pancakes with Blueberries and Oats

Pancakes blueberry and oaty


  • 3 tbsp. gluten free flour
  • 1 egg
  • 10g gluten free oats
  • 100ml coconut milk, rice milk or almond milk
  • 30g blueberries
  • 1 tsp. Lucy Bee Coconut Oil
  • Sprinkle of Lucy Bee Cinnamon Powder


  1. Whisk together the flour, egg, oats and milk.
  2. Add the blueberries.
  3. Melt the Lucy Bee Coconut oil in a small frying pan then pour in enough mixture to cover the bottom of the pan.
  4. Fry for 2 minutes, then flip the pancake over and fry on the other side.
  5. Add your choice of topping - blueberries, banana, Greek yoghurt (or lactose free alternative).
  6. Sprinkle with Lucy Bee Cinnamon powder.

or alternatively,

Green Smoothie - Avocado and Kale

Avocado and Kale SMoothie


  • 1 handful of kale
  • 250ml coconut water
  • 1 tsp. honey
  • 1tsp. Lucy Bee Coconut Oil
  • 1 tbsp. chia seeds
  • 1/2 avocado


  1. Place all ingredients into a blender and blend until smooth.

Meg Loves

Honey & Cinnamon

Manuka Honey is a natural antibiotic with antifungal and antimicrobial properties.
A perfect alternative to processed sugars and sweeteners.


Quinoa Patties with Spinach Garlic and Mozzarella

Quinoa patties


  • 170g quinoa, cooked
  • 100g mozzarella, grated (you could substitute for a lactose free alternative)
  • A handful of spinach
  • 1 garlic clove, chopped
  • 2 eggs, beaten
  • 1 tsp. Lucy Bee Coconut Oil
  • 2 slices gluten free bread
  • 2 tbsp. gluten free plain flour
  • Lucy Bee Himalayan Salt and ground black pepper


  1. Blitz the bread and flour together then add all ingredients to a large bowl and mix together well.
  2. Roll into 4 - 6 balls then flatten into patties.
  3. Fry in Lucy Bee for 2 minutes each side, being careful not to burn.

or alternatively,

Spicy Carrot and Butternut Squash Soup

Spicy Butternut Squash & Carrot Soup - Copy


  • 5 carrots, peeled and sliced
  • 1 butternut squash, peeled and chopped into small pieces
  • 1 red onion, chopped
  • 1 tsp. of Manuka honey
  • 1 tsp. of fresh ginger, peeled and chopped
  • 1 garlic clove, chopped
  • 1 tsp. of fresh coriander, chopped
  • 1 (or half) red chilli, chopped (can use dried flakes)
  • 1 tbsp. of Lucy Bee Coconut Oil
  • 250 - 300ml water - add more to make soup thinner
  • Lucy Bee Himalayan Salt and ground black pepper, to season


  1. Preheat the oven to 180C, 350F, gas mark 4.
  2. Place all the ingredients (except the water) into a baking tray and bake for 30 minutes.
  3. Blend the cooked ingredients together with the water and season. Warm through in a saucepan before serving.

Afternoon Snack

Avocado on rice cracker

Brown rice crackers with mashed avocado, fresh lime juice and seasoning

Avocados are high in monounsaturated fats and fibre.  They help to control cholesterol, improve the circulatory system and enrich the skin.


Chickpea and Chicken Curry with Cardamon

Chickpea & Chicken Curry


  • 8 organic chicken thighs
  • 1 tbsp. Lucy Bee Coconut Oil
  • 2 large onions
  • 4 garlic cloves
  • 1 thumb-sized piece of ginger
  • 2 yellow peppers
  • 3 tsp. sambhar powder (seasoned Pioneers) or regular curry powder
  • 2 tsp. Lucy Bee Turmeric Powder
  • 1 jalepeno pepper,(seeds removed if you don’t want your curry too hot!)
  • 20 cardamon pods
  • Gluten free flour, for coating chicken
  • 1 tin organic chickpeas
  • 300ml chicken stock
  • 100ml coconut milk
  • Chopped coriander


  1. Preheat the oven to 170C, 325F, gas mark 3.
  2. Peel the onions, garlic and ginger and deseed the yellow pepper.
  3. Put 1 onion the garlic, ginger, yellow pepper, jalepeno pepper and sambhar powder into a food processor and blitz until it’s a paste.
  4. In a heavy based pan, sauté the onion in Lucy Bee Coconut Oil, until soft – do this with the lid on for about 5 minutes, try not to burn the onions.
  5. Add the paste and cardamon pods, mix together and sauté for about 2 minutes.
  6. Add the stock and bring to the boil.
  7. Flour the chicken in a gluten free flour (I like to use polenta flour).
  8. Add the chicken and chickpeas to the sauce.
  9. Stir and bring to the boil. You can simmer on the hob for about 1 hour 20, stirring occasionally, or I like to place in the oven for 1 ½ hours.

or alternatively,

Courgette and Asparagus Frittata

Courgette & Asparagus Frittata


  • Half a small courgette, sliced
  • 4 asparagus spears
  • 2 eggs, beaten
  • 4 mushrooms sliced
  • 1/2 tsp. Lucy Bee Coconut Oil
  • 1 garlic clove, crushed
  • Small amount of fresh dill
  • Lucy Bee Himalayan Salt and ground black pepper, to season


  1. Melt the Lucy Bee Coconut Oil in a small frying pan.
  2. Sauté the garlic, mushrooms, asparagus spears and courgettes for a few minutes until cooked.
  3. Add the eggs, sprinkle over the dill and cook until the frittata is cooked through.

 Beauty Tip

Massage - Copy

Lucy Bee works really well as a massage oil - remember, though, you only need a small amount.

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