Personal Healthy Eating Challenge – Day 4

Past the halfway mark…woo hoo!  This honestly has been the easiest challenge I’ve ever done.  I can definitely see myself continuing with incorporating a lot more smoothies and salads into my day to to day routine…probably even have them most of the time!  I find summer is a great time to try this kind of challenge as I’m much less hungry so salads work great, plus cold drinks work better than hot. 🙂  Here was my Day 4!


** this has definitely been my favourite one so far! **


Makes 1 serving

  • 2 cups frozen pineapple
  • 1 cup coconut water
  • 1 cup canned coconut milk
  • 1 banana, peeled
  • 2 cups spinach
  • 1/4 tsp vanilla powder or pure extract

Combine all ingredients into a blender and blend until smooth and creamy.  YUM!


** This salad is so filling…in a good way!  And don’t leave out the parsley as it truly gives it a unique taste. **


Makes 2 large servings


  • 3 tbsp apple cider vinegar
  • 1 tbsp dijon mustard
  • 2 cloves garlic, crushed
  • 1/2 tsp pepper
  • 1/2 tsp cold pressed extra virgin olive oil
* I would make a bit more dressing as I found there wasn’t enough (although I do love an abundance of dressings and sauces!)


  • 1/2 cup quinoa
  • 1.5 cups yams, peeled and cut into 1/2 inch cubes
  • 1 tbsp olive oil
  • 1/2 tsp pepper
  • 1/2 tsp salt
  • 28 oz chickpeas – if using canned, drain and rinse**
  • 1 carrot, peeled and grated
  • 1 red pepper, diced
  • 1/2 cup sunflower seeds (toasted, if desired)
  • 1 cup spinach, chopped
  • 1/2 cup parsley, chopped
** I only used 14 oz of canned chickpeas and that was plenty for me

Set the oven to 350F.

Whisk together vinegar, dijon mustard, garlic, pepper and oil in a small bowl and set aside.

Toss yams in olive oil, with the cracked pepper and salt, and spread on a parchment paper lined baking sheet. Roast in 350F oven until just tender, about 20 minutes.

Place quinoa and ¾ cup cold water in a medium saucepan and bring to a boil. Immediately reduce heat and simmer for 15 minutes or until tender.

Turn heat off, leaving lid on, and let stand for 5 minutes. Cool the cooked quinoa on a baking sheet*

*NOTE Putting the quinoa on a baking sheet helps maintain its texture.

Place chickpeas, grated carrots, red pepper, sunflower seeds, spinach, parsley, cooled quinoa and cooled yams in a large bowl.  Pour dressing over all ingredients and toss gently until well mixed.

See you on Day 5! 🙂






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