Cleanse Foods

Here are some helpful recipes for your cleanse!! And of course all of these are great everyday, anyday regardless of the cleanse or not!

Roasted Beets with Apple and Fennel:

Ingredients:

  • 5 medium beets, peeled and quartered
  • 5 apples, cored and chopped
  • 2 heads fennel, trimmed and thickly sliced
  • 1/2 cup olive oil
  • 2 tablespoons brown mustard
  • 1/4 cup apple cider vinegar
  • 2 tablespoons olive oil
  • 1 teaspoon sea salt
  • ground black pepper, to taste
  • Prep:
  • Preheat oven to 400 degrees F (200 degrees C).
  • Place the beets, apples, and fennel in a large roasting pan. In a small bowl, mix together the honey Dijon salad dressing, apple cider vinegar, olive oil, salt, and pepper. Pour the dressing mixture over the beets, apples, and fennel and mix well.
  • Roast in the oven for 1 hour or until the beets are tender

Faux Mashed Tatoes:  These are pretty awesome and easily mistaken for the real thing!!

Ingredients:

  • 1 head of cauliflower (about 4 cups)
  • 4 tablespoons of butter
  • 2 tablespoons of heavy cream (optional, if on cleanse skip it)
  • Salt and Pepper to taste
  • Scallions or Parsley to taste (optional)

Prep:

  • Chop the cauliflower into roughly 2 inch pieces
  • Steam the cauliflower until it is fork tender and place in a food processor (or with a fork in the hands of an over eager family member…Skye acted as the food processor for me cuz ours is broken)
  • Add the butter, salt, pepper and optionals and puree until smooth and as creamy as you like

Sauteed Red Cabbage with Onions and Apples:

Ingred:

  • 1 large yellow onion, thinly sliced
  • 1 tablespoon coconut oil
  • 1/2 head of red cabbage, thinly sliced
  • 2-4 tablespoons unfiltered apple cider vinegar (braggs is a great brand)
  • 1 green apple, sliced into match stick sized pieces
  • sea salt to taste

Prep:

  • In a large pot or pan, saute the onion  in the oil. When it is mostly translucnet, add the cabbage and cook until it softens
  • Add the vinegar and salt and allow the cabbage and onion mixture to cook until everything is softened/fork tender
  • Add the apples, and cook until soft.  Add more vinegar and water if the mixture becomes to dry

Brussels Sprouts Sautéed with Garlic

  1. A dozen Brussels sprouts, washed. Peel off as many of the large individual outer leaves as you can and then quarter the rest
  2. 3 cloves garlic, finely chopped
  3. 3 tablespoons (45 ml.) olive oil
  4. 1 tablespoon (15 ml.) balsamic vinegar
  • Heat the oil over a high flame in a large pan or pot big enough to hold all of the Brussels sprouts leaves and quarters.
  • Sauté the garlic until golden.
  • Add Brussels sprouts quarters and leaves, stirring to evenly cook the leaves until they turn a bright green. It should take you no more than 4 minutes. Add balsamic vinegar, toss and serve.
  • Add almonds or other nuts to the oil for protein and crunch
  • Sprinkle goat cheese before serving

Latin Fiesta Slaw (from Fiddleheads Cuisine)

Ingredients:

3 cups red cabbage, shredded
1 cup carrot, grated
1 orange, diced, plus zest
1/4 cup red onion or scallion, minced
2 tbs. jalapeno, diced (optional)
2 tbs. hemp or pumpkin seeds, raw
3 tbs. extra virgin olive oil
2 tbs. tahini
Juice and zest of 1 lime
1 cup cilantro (stems and leaves), minced, plus more for garnish
½ tsp. salt
1 tbs. maple syrup
 (tho not while on cleanse)
salt and pepper to taste
Prep:
Combine first 6 ingredients (cabbage through seeds) in a large bowl.
Prepare dressing by combining oil through syrup in a blender until smooth. Pour over vegetable mixture and toss well. Taste, and adjust to taste with additional salt, pepper and cayenne. Chill until serving and garnish with additional cilantro leaves.

Broc-Cauli Chowder:

4 cups broccoli, chopped and steamed                                                                                   2 cups chicken or beef broth                                                                                                   4 cups cauliflower, chopped and steamed                                                                             4-6 cloves of roasted garlic                                                                                                 sea salt and black pepper to taste

Using a blender, liquify the broccoli with half of the broth until smooth. Repeat the process with the cauliflower and the remaining broth. Add the roasted garlic to either of the batches before blending again. Combine the soup purees in a large pot over medium heat. Add sea slat and pepper to taste. Simmer for 10 mins to combine the two purees. Add more stock, 1/4 cup at a time if the soup is too thick for your liking.

Cilantro Cauliflower Rice:

1 Head of cauliflower                                                                                                               1 tablespoon coconut oil or butter                                                                                              Sea salt and black pepper to taste                                                                                       1/4 cup fresh cilantro, finely chopped

Remove the outer leaves and stems from the cauliflower and chop it into large chunks. Shred the cauliflower using a box grater or food processor.  In a large skillet over medium heat, melt the coconut oil and place the shredded cauliflower in the skillet. Add sea salt and black pepper to taste. Saute for about 5 mins or until the cauliflower begins to become translucent, stiriing gently to ensure it cooks through. Place the cooked cauliflower into a serving bowl and toss with the chopped cilantro before serving.

Creamy Cauliflower Hummus:

4 cups cauliflower, steamed                                                                                                     2 tablespoons tahini                                                                                                             1/4 cup + 1 tablespoon extra virgin olive oil                                                                             1 lemon, juice and zest for garnish                                                                                          Pinch of Cumin                                                                                                                         Sea salt and black pepper to taste

In a food processor, combine the cauliflower, tahini, olive oil, lemon juice and cumin until smooth. Add more tahini or olive oil to taste. Scoop out the hummus from the food processor and garnish with lemon zest, the additional olive oil and paprika (optional). Serve with your choice of fresh sliced veggies and olives!

Moo-Less Chocolate Mousse:

2 ripe avocados                                                                                                                    1/4 cup unsweetened cacao powder                                                                                       2-4 tablespoons coconut milk                                                                                                 1 ripe banana  (optional)                                                                                                           When not on cleanse: add 1-4 tablespoons maple syrup or softened honey                          1/2 teaspoon pure vanilla extract                                                                                         pinch of cinnamon                                                                                                                  pinch of sea salt

Scoop out the flesh of the avocados into a small food processor, or mash them by hand. Add the cacao powder, coconut milk, ripe banana, maple syrup, vanilla extract, cinnamon and sea salt and process until creamy, whipped and well blended. You may whisk the ingredients together as well, if necessary. Garnish with cacao nibs, toasted hazelnuts or coconut.

Simple Broccoli Soup:

1 Tablespoon extra virgin olive oil
1 medium onion, chopped
2 cloves fresh garlic, crushed
2 pounds broccoli, rinsed and chopped
1 teaspoon ground thyme
Salt and freshly ground pepper to taste
6-8 cups organic vegetable stock, depending on how thick you want the soup
Fresh chopped parsley, chives or dill

In a large pot, heat the oil and sauté the onion and garlic till onion is soft and translucent.
Add the remaining ingredients and bring to the boil.
Cover, reduce heat and simmer till the broccoli is tender, about 40 minutes.
Check seasoning. Puree the soup and garnish with fresh parsley, chives or dill.

Zucchini Soup:

4 Zucchini diced
2 cloves garlic –crushed
1 onion – chopped
1-2 Tablespoons extra virgin olive oil
4 cups of organic vegetable stock
Salt and freshly ground black pepper to taste
1 Tablespoon fresh herbs, such as basil or oregano, optional

Heat extra virgin olive oil in a soup pot.
Add chopped onion and crushed garlic, sauté till soft,
Add zucchini and sauté for another 2-3 minutes.
Add stock, salt and pepper and bring to the boil.
Reduce heat, cover and simmer till zucchini are tender.
Add fresh herbs if using.
When cool, puree till smooth.
Heat through before serving.

Roasted Bok Choy and Cauliflower with Cumin and Mint:  from Mariel’s Kitchen by Mariel Hemingway

Bok choy and cauliflower
2 medium fresh organic bok choy, about 2 pounds
2 tablespoons coconut or olive oil
Sea salt
Freshly ground black pepper
3 cups cauliflower florets
Vinaigrette
1/4 cup olive oil
3 tablespoons freshly squeezed organic lemon juice
1/2 teaspoon lemon zest
2 tablespoons fresh mint leaves coarsely chopped
11/2 teaspoons ground cumin
1/8 teaspoon cayenne pepper
Sea salt
Freshly ground black pepper

Preheat oven to 400 degrees

Cut bok choy in half length-wise and place on a baking sheet lined with aluminum foil. Drizzle with 1 tablespoon of the coconut oil and sprinkle with salt and pepper.

Place cauliflower florets on another foiled baking sheet. Drizzle with the remaining tablespoon coconut oil and sprinkle with salt and pepper.

Place both trays in the preheated oven and bake, turning and alternating racks once, until vegetables are tender when pierced with a fork, about 20 minutes. When done, remove from oven and cover with aluminum foil to keep warm.

While vegetables are roasting, prepare vinaigrette. In a small bowl combine the olive oil, lemon juice, lemon zest, mint, cumin and cayenne pepper. Season with salt and pepper if desired. Set aside until vegetables are roasted.

While still warm, remove bok choy and cauliflower from baking sheet and chop into 1 inch pieces and place in a large bowl.

Dress vegetables with vinaigrette and mix gently to combine.

Place vegetables on serving platter or divide among individual serving dishes.
Garnish with a sprig of mint if desired.

Vegetable Curry:

1 onion, chopped
2 cloves garlic, crushed
2 tablespoons extra virgin olive oil
1/2 – 1 teaspoon curry powder
1 teaspoon cumin
1/2 teaspoon coriander
1/4 teaspoon cinnamon
1/4 teaspoon ground ginger
1/4 teaspoon turmeric
1/2 teaspoon salt
1/2 butternut squash, peeled and cut into small cubes
3/4 cup water
1 large sweet potato, peeled and cut into small cubes
1/2 head cauliflower, cut into small florets
1/2 teaspoon garam masala
Cilantro, optional

Fry the onion and garlic in olive oil until the onions are soft and opaque.
Add the spices and salt and sauté a few minutes, until you can smell the aroma of the spices.
Stir the spices from the bottom of the pot occasionally.
Add the butternut squash and sauté about 10 minutes, stirring occasionally.
Add 1 or 2 tablespoons of water to prevent sticking.
Add sweet potato and sauté and 10 minutes, stirring occasionally.
Add the rest of the water and scrape all the spices up from the bottom of the pot.

Add cauliflower on top of the butternut and sweet potato, do not stir.
Cook until the vegetables are tender, about 10 -15 minutes.
Just before serving, add garam masala and stir through.
Sprinkle with cilantro

Detoxifying Dandelion and Bitter Greens Salad with a Tarragon-Lemon Vinaigrette

Ingredients:

Salad

  • 2 cups dandelion greens, thick stems trimmed
  • 2 cups chicory leaves, outer ribs discarded, leaves torn into 2-inch pieces
  • 2 cups baby arugula
  • 1 medium Belgian endive, sliced into ½-inch-thick rings (1 cup)
  • 1 medium carrot, grated (½ cup)
  • 1 small fennel bulb, thinly sliced (½ cup)
  • ¼ cup thinly sliced celery
  • ¼ cup chopped parsley

Tarragon-Lemon Vinaigrette

  • ½ cup olive oil
  • ½ cup lemon juice
  • 2 Tbs. chopped fresh tarragon
  • 2 cloves garlic, minced (2 tsp.)
  • Dash cayenne pepper

To make Salad:

1. Combine dandelion greens, chicory, arugula, endive, carrot, fennel, celery, and parsley in large bowl.

To make Tarragon-Lemon Vinaigrette:

2. Shake together all ingredients in small jar with tight-fitting lid.

3. Toss 1 serving of greens with just enough dressing to lightly coat leaves. Top with optional additions, if desired. Serve immediately.

Go crazy and mix in extras, such as artichoke hearts, steamed asparagus, or avocado, pomegranate seeds, grated celery root, basil leaves, or tomatoes for each serving.

Wilted Dandelion Salad with Pine Nuts and Crispy Garlic:

Ingredients:

  • ¼ cup pine nuts
  • 4 cloves garlic, peeled and sliced
  • 2 Tbs. olive oil
  • 2 oranges
  • 1 lb. dandelion greens, trimmed and cut into 2-inch lengths (8 cups)
  • 1 Tbs. balsamic vinegar but for the cleanse use apple cider vinegar (with the mother…like Bragg’s)

1. Place pine nuts, garlic slices, and olive oil in small skillet, and cook over low heat 20 minutes, or until pine nuts and garlic are golden brown.

2. Meanwhile, stand 1 orange upright, and remove peel and pith with knife, following curve of fruit from top to bottom. Cut sections along membranes as if slicing out a wedge, and release wedges one by one. Repeat with remaining orange, and set aside.

3. Place dandelion greens in large bowl. Pour hot oil with garlic and pine nuts over dandelion greens, and toss with tongs until leaves are wilted. Add balsamic vinegar, and toss to coat. Divide among serving plates, and top with orange segments.

Dr. Fuhrman’s Green Longevity Drink:

Ingredients:

  • 1 large head romaine lettuce
  • 1 1/2 cups spinach
  • 2 big sprigs parsley
  • 1 cup broccoli florets
  • 2 leaves mustard greens or turnip greens
  • 3 collard leaves
  • 1/2 cup watercress
  • 1/8 tsp. oregano
  • 1/2 avocado
  • 1 banana, peeled
  • 3 large strawberries
  • 1 cup frozen or fresh blueberries
  • 1/2 papaya or mango
  • 1 1/2 tsp. flax seeds
  • 1 1/2 tsp. sunflower seeds
  • 1 1/2 tsp. sesame seeds

1. Place 1/2 cup water into blender, adding ingredients, one by one, and blending until liquefied.

2. Pour 1 cup of Dr. Fuhrman’s Green Longevity Drink into glass, adding water and stirring until desired consistency is reached. Store remainder in an airtight container and refrigerate.

Kale Chaos:

Ingredients:

  • 1 bunch of Kale (equivalent to a bunch of curly kale at any old grocery store)
  • 2 cups chopped broccoli florets
  • 1 cup shredded carrot (raw)
  • 1 cup shredded beet (raw)
  • 1 mango, peeled and chopped
  • 1 avocado, diced
  • 10-15 grape or cherry tomatoes chopped
  • 1/2 cup sunflower seeds
  • 1/2 cup + fresh cilantro, chopped
  • Juice of 1/2 lime (if it’s not a juicy one, go with 1)
  • 2 tsp apple cider vinegar
  • sea salt to taste

Prep:

  • Very lightly steam the kale and broccoli together (broccoli on bottom while steaming)
  • Combine the rest of the ingredient in a bowl
  • Add the steamed broccoli and kale after it has cooled a few minutes
  • And enjoy a nutrient dense yummy salad of sorts!!!!

Basic Sauteed Kale:

Ingredients

  • 1 tablespoon plus 1 teaspoon extra-virgin olive oil, divided
  • 1-1 1/2 pounds kale, ribs removed, coarsely chopped (see Tip)
  • 1/2 cup water
  • 2 cloves garlic, minced
  • 1/4 teaspoon crushed red pepper
  • 2-3 teaspoons sherry vinegar, or red-wine vinegar or none while on cleanse
  • 1/4 teaspoon salt

Preparation

  1. Heat 1 tablespoon oil in a Dutch oven over medium heat. Add kale and cook, tossing with two large spoons, until bright green, about 1 minute. Add water, reduce heat to medium-low, cover and cook, stirring occasionally, until the kale is tender, 2-5 minutes. Push kale to one side, add the remaining 1 teaspoon oil to the empty side and cook garlic and crushed red pepper in it until fragrant, 30 seconds to 1 minute. Remove from the heat. Stir in vinegar to taste and salt.

Asian Slaw:

Ingredients:

  • 3 cups finely sliced green cabbage
  • 3 cups finely sliced red cabbage (or 6 cups of one color…)
  • 2 cups peeled and grated carrots
  • 1/2 cup chopped scallion
  • 1/4-1/2 cup sesame seeds (personal preference)
  • 1 Tblsp grated fresh ginger (or more if you love ginger!)
  • 2 Tblsp wheat free tamari (or Bragg’s Liquid Aminos)
  • 2 Tblsp Rice vinegar or apple cider vinegar while on cleanse
  • Salt to taste

Prep:

  • Place cabbage and carrots in a colander, rinse thoroughly with cold water to make crisp. Let drain for 5 minutes.
  • In a large bowl, whisk scallions, tamari, vinegar, and ginger. Add cabbage and carrots and toss well to coat. Sprinkle with sesame seeds and toss some more
  • Enjoy!

Mexican Coleslaw:

Ingredients:

  • 6 cups very thinly sliced green cabbage (about 1/2 head)
  • 1 1/2 cups peeles and grated carrots
  • 1/3 cup fresh cilantro, chopped
  • 1/4 cup rice vinegar or apple cider vinegar while on cleanse
  • 2 Tblsp extra virgin olive oil
  • 1/4 tsp salt

Prep:

  • Place cabbage and carrots in a colander, rinse thoroughly with cold water to make crisp. Let drain for 5 minutes.
  • In a large bowl, whisk cilantro, vinegar, oil and salt. Add cabbage and carrots and toss well to coat.
  • Enjoy!

Roasted Beet Salad with Oranges and Beet Greens:

Ingredients:

  • 6 medium beets with beet greens attached
  • 2 large oranges
  • 1 small sweet onion, cut through root end into thin wedges
  • 1/3 cup red wine vinegar or apple cider vinegar while on cleanse
  • 1/4 cup extra-virgin olive oil
  • 2 garlic cloves, minced
  • 1/2 teaspoon grated orange peel
Prep:

1: Preheat oven to 400°F. Trim greens from beets. Cut off and discard stems. Coarsely chop leaves and reserve. Wrap each beet in foil. Place beets directly on oven rack and roast until tender when pierced with fork, about 1 hour 30 minutes. Cool. Peel beets, then cut each into 8 wedges. Place beets in medium bowl.

2: Cook beet greens in large saucepan of boiling water just until tender, about 2 minutes. Drain. Cool. Squeeze greens to remove excess moisture. Add greens to bowl with beets. Cut peel and white pith from oranges. Working over another bowl and using small sharp knife, cut between membranes to release segments. Add orange segments and onion to bowl with beet mixture. Whisk vinegar, oil, garlic, and orange peel in small bowl to blend; add to beet mixture and toss to coat. Season with salt and pepper. Let stand at room temperature 1 hour. Serve.

Blood Orange, Beet and Fennel Salad:

Ingredients:

  • 2 medium red beets, tops trimmed
  • 2 medium golden beets, tops trimmed
  • 3 blood oranges
  • 1 medium navel orange
  • 1 tablespoon fresh lemon juice
  • 1 tablespoon fresh lime juice
  • 1/2 small fennel bulb, very thinly sliced crosswise on a mandoline or grater
  • 1/4 red onion, very thinly sliced on a mandoline (about 1/3 cup) or grater
  • Good-quality extra-virgin olive, pumpkin seed, or walnut oil (for drizzling)
  • Coarse sea salt
  • freshly ground black pepper
  • 1/4 cup loosely packed fresh cilantro and/or chervil leaves

Prep:

Preheat oven to 400°. Wash beets, leaving some water on skins. Wrap individually in foil; place on a rimmed baking sheet and roast until beets are tender when pierced with a knife, about 1 hour. Let cool.

Meanwhile, using a sharp knife, cut all peel and white pith from all oranges; discard. Working over a medium bowl, cut between membranes of 2 blood oranges to release segments into bowl; squeeze juice from membranes into bowl and discard membranes. Slice remaining blood orange and navel orange crosswise into thin rounds. Place sliced oranges in bowl with the segments. Add lemon juice and lime juice.

Peel cooled beets. Slice 2 beets crosswise into thin rounds. Cut remaining 2 beets into wedges. Strain citrus juices; reserve. Layer beets and oranges on plates, dividing evenly. Arrange fennel and onion over beets. Spoon reserved citrus juices over, then drizzle salad generously with oil. Season to taste with coarse sea salt and pepper. Let salad stand for 5 minutes to allow flavors to meld. Garnish salad with cilantro leaves.

Bold Salad of Fennel, Red Grapefruit, and Avocado:

Ingredients:

  • 2 Red Grapefruits
  • 2 Avocados
  • 1 large fennel bulb
  • 1/2 cup mint leaves, fresh, divided
  • 1 tblsp lime juice
  • 1/2 cup nut oil or olive oil
  • 1 tsp ground coriander
  • salt and pepper to taste

Prep:

1: Cut grapefruit into segments

2: Cut avocado into slices and julienne (thinly slice) the fennel

3: Mix all ingredients in a bowl and serve, garnish with a few extra mint leaves

Carrot, Cauliflower and Beet Salad with Orange – Anise Dressing:

Ingredients:

  • 1 cup plus 2 tablespoons olive oil
  • 6 tablespoons white wine vinegar or apple cider vinegar while on cleanse
  • 4 tablespoons fresh squeezed orange juice
  • 2 tablespoons aniseed
  • 1 tablespoon (packed) grated orange peel
  • 1 tablespoon honey
  • 1 large cauliflower (about 2 1/2 pounds), separated into large florets
  • 4 large carrots (about 1 1/2 pounds), peeled, cut on diagonal into 1/4-inch-thick slices
  • 5 medium beets, peeled,each cut into 6 wedges, beet greens reserved
Prep:

Blend first 4 ingredients in blender until aniseed is finely chopped, abut 1 minutes. Strain dressing into medium bowl, pressing hard on seeds in strainer; discard seeds. Whisk in orange peel and honey. Season with salt and pepper.

Steam cauliflower until crisp-tender, about 6 minutes. transfer to medium bowl. Steam carrots until tender but still bright in color, about 8 minutes. Transfer to another bowl. Steam beets until tender, adding more water to pot if needed, about 15 minutes. Transfer to another bowl. Cool all vegetables completely.

Mix 1/2 cup dressing into cauliflower. Mix 1/4 cup dressing into beets. (Dressing and marinated vegetables can be made ahead. Cover separately and chill up to 1 day. Bring to room temperature before continuing.)

Rinse and dry beet greens. Arrange on platter as base for salad. Drain dressing from vegetables. Overlap carrots around edge of platter. Arrange cauliflower in ring within carrots. Mound beets in center. Drizzle with some of remaining dressing. Serve salad with pita breads and any remaining dressing.

Five Seed Blend:

Grind up and blend each of the following seeds to sprinkle in smoothies, enjoy on yogurt or oatmeal or wherever you want!

  • Flax seeds
  • Sesame seeds
  • Pumpkin Seeds
  • Sunflower Seeds
  • Hemp Seeds

Brussels Sprouts and Nut Salad: (a great detoxifying blend)

Ingredients:

  • 5 oz Brussel Sprouts, trimmed and thinly sliced
  • 12 radishes, trimmed and sliced
  • 1-2 inch length of cucumber, diced
  • 2 oz lightly toasted almonds, cashews or walnuts
  • 2 tablespoons fresh parsley
  • 2 tablespoons olive oil
  • 2 tablespoons lemon juice

Prep:

  • Prepare the veggies and mix together in a bowl
  • Mix the oil and the lemon juice together
  • Top the salad mix with the toasted nuts, chopped parsley and oil/lemon mix

Simple Shredded Goodness:

  • Shred/Grate 1 large apple
  • Shred/Grate 1 large beet
  • Shred/Grate 2 carrots
  • Shred/Grate 1/2 inch of fresh ginger root (optional)
  • Mix in 1-2 tablespoon’s of arame seaweed (this is often sold dry, soak in water to rehydrate, drain then mix in)

Red Cabbage and Veggie Salad:

Ingredients:

  • 3 oz red cabbage, chopped
  • 3 oz broccoli florets, chopped
  • 2 medium carrots, grated
  • 2 sticks celery, sliced thin
  • 2 spring onions, chopped

Dressing

  • 2 tablespoons olive oil or sunflower seed oil
  • 1 tablespoon lemon juice or apple cider vinegar
  • black pepper to taste

Prep:

  • Combine all salad ingredients in a bowl
  • Mix the dressing ingredients together and pour over the top of the salad
  • Toss and serve!

Asparagus and Celery Soup:

Ingredients:

  • 2 tblsp’s coconut oil
  • 1 small leek, thinly sliced (white and light green parts)
  • 2 celery stalks, chopped
  • 2 medium cloves garlic, minced or pressed
  • 4 cups low sodium vegetable broth, divided
  • 1 pound asparagus, trimmed and chopped into 1 inch pieces
  • 1/8 tsp white or black pepper
  • 1/8 tsp ground nutmeg
  • 1/4 cup fresh basil leaves
  • chives or scallions for garnish

Prep:

1: Melt coconut oil in a large pot over medium heat and add leek and celery and cook until tender, about 2-3 minutes. Stir in garlic and cook for 1 minute longer. Add 3 cups broth, bring to a boil, reduce heat to medium, cover and cook for 10 minutes. Add asparagus and cook 3-4 minutes more, until tender. Stir in pepper and nutmeg

2: Transfer soup to a food processor, add basil, and puree (in batches if necessary), adding remaining cup of broth as needed to adjust consistency. Season to taste with sea salt and pepper. Serve hot or cool, sprinkling with chives as desired.

Sweet Potato and Carrot Soup: (you may want to double or triple this for more)

Ingredients:

  • 9 oz sweet potatoes, peeled and finely chopped
  • 9 oz carrots, scrubbed and finely chopped
  • 3.5 fluid oz canned coconut milk (with no added ingredients)
  • 1/2 – 1 clove of garlic (to taste), crushed or finely chopped
  • black pepper to taste

Prep:

  • Boil the sweet potatoes and carrots in 12 oz water for about 15 minutes or until soft
  • Puree the soup in a blender with the coconut milk, garlic and pepper then serve

Creamless Spinach Soup:

  • Ingredients:
    1 pound of spinach
    1/2 cup diced onion
    1/2 cup diced carrots
    1/2 cup diced celery
    1/2 cup diced leek
    3 cups water (add more as needed)
    1/2 teaspoon Thyme
    1 tablespoon olive oil
    1/2 teaspoon chopped garlic

Prep:

Sauté the onions, carrots, celery, leek in a pot with the oil and garlic.
Add the water and Thyme, simmer for one hour then leave to cool for one hour.
Puree in a blender, then put back in the pot on medium heat.
Add the spinach, cook until it wilts, and serve hot!

Butternut Apple Squash Soup:

Ingredients:

  • 1 medium yellow onion, chopped
  • 1 rib of celery, chopped
  • 1 carrot, chopped
  • 2 Tbsp coconut oil
  • 1 butternut squash, peeled, seeds removed, chopped
  • 1 tart green apple, peeled, cored, chopped (squash and apple should be at a 3 to 1 ratio)
  • 3 cups vegetable broth
  • 1 cup water or coconut milk
  • Pinches of nutmeg, cinnamon, cayenne, salt and pepper

Prep:

  • Set a large saucepan over medium-high heat and heat the butter for 1-2 minutes. Do not let it turn brown.
  • Add the onion, celery and carrot and sauté for 5 minutes, taking care to turn the heat down if the vegetables begin to brown.
  • Add squash, apple, broth and water. Bring to boil.
  • Cover, turn the heat down to a simmer and cook for 30 minutes or until squash and carrots soften.
  • Puree, and return to a clean pot.
  • Add salt and spices to taste, and garnish with chives or parsley.

Roasted Root Vegetables:

Ingredients:

  • 2 large sweet potatoes
  • 1 small – medium butternut squash
  • ½ bag (or more) of baby carrots
  • 3-4 medium sized beets
  • 2 tablespoons Olive oil
  • Salt and pepper
  • Red pepper flakes (optional)

Preparation:

  • Preheat oven to 400 degrees
  • Peel the sweet potatoes, beets and butternut squash with a knife (scoop out the seeds from the squash)
  • Chop the above into 1 inch sized cubes (all about the same size)
  • Cut the bigger of the baby carrots in half
  • Pour 1 tablespoon of olive oil in the bottom of a roasting pan
  • Throw all the veggies in the pan and drizzle with the last tablespoon of olive oil
  • Throw some salt and pepper (go light b/c you can always add more later) on and red pepper flakes if you want
  • Mix with a spoon in the pan getting all the veggies coated with a little bit of the oil in the pan
  • Put pan in the oven, uncovered and cook for about 45 minutes, stirring a few times
  • It’s done when the veggies are soft but not mushy
  • Enjoy!

Quinoa Salad with Orange-Cumin Vinaigrette: (for level 2)

Ingredients:

  • 1/3 cup sliced almonds
  • 1 cup quinoa, rinsed and drained
  • 1/4 salt
  • 1/3 cup orange juice
  • 1 shallot, finely chopped (2 tbsp)
  • 2 tbsp chopped fresh parsley
  • 2 tbsp chopped fresh cilantro
  • 2 tbsp chopped fresh mint
  • 1-2 tbsp grated orange zest
  • 1/2 tsp ground cumin
  • 1/2 tsp ground coriander
  • 2 tbsp olive oil
  • 2 oranges, peeled, sections cut from membranes

Prep:

  • Toast almonds in a dry skillet until pale brown, stirring often
  • Boil 2 cups water in a medium sauce pan.
  • Add quinoa and salt, reduce heat to medium-low and simmer 15 minutes or until tender and most of water is absorbed
  • Drain and transfer quinoa to large bowl
  • Whisk together orange juice, shallot, fresh herbs, orange zest, coriander and cumin
  • Whisk in oil
  • Pour over quinoa and toss to coat
  • Garnish with oranges and almonds

**** When not on the cleanse add: 1/3 cup diced dried apricots and 1/3 cup raisins*****

Lemony Quinoa Tabbouleh: (for level 2)

Ingredients:

  • 1 cup quinoa, well rinsed and drained
  • 1 1/2 cups water
  • 3/4 cup finely chopped fresh parsley
  • 4 scallions, thinly sliced and crosswise
  • 1 cup grape tomatoes or cherry tomatoes, halved
  • 2 tblsp’s minced fresh mint
  • juice of 1/2 lemon (about 2 tblsp’s)
  • 1 large clove of garlic, pressed or minced
  • 2 tblsp’s olive oil
  • cayenne pepper to taste

Prep:

1: Combine quinoa and water in a medium saucepan; bring to boil, reduce heat, cover and cook on medium-low for 20 minutes, or until water is absorbed or quinoa is fluffy. Transfer to a bowl to cool

2: Combine parsley, scallion, tomatoes, and mint in a medium bowl; stir in cooled quinoa. In a small bowl, whisk together lemon juice and garlic. Whisk in olive oil and season to taste with cayenne and sea salt. Pour dressing over quinoa mixture and toss well. SErve immediately or refrigerate for 1-2 hours and serve chilled.

Curried Lentils and Carmelized Onions

from Stefanie Bryn Sacks, M.S.

1 cup French lentils (black lentils)
3 cups water
2 medium sweet yellow onions (Vidalia) , thinly sliced, about 3 cups
4 tablespoons olive oil
2 teaspoons curry powder
1/4 teaspoon red pepper flakes, optional
1/2 cup water
3 tablespoons cilantro leaves, loosely packed, rough chop
salt to taste

Place lentils and water in a small pot. Cover and bring to a boil on medium heat. Reduce to simmer and cook, covered, for about 30 minutes.

In a large pan, heat oil on medium add curry, red pepper flakes, onions and sauté onions until golden brown, (about 15 minutes). Add water and cook down for another 10 minutes.

When lentils are done (they should be a bit tough), combine with onions in pan and mix well. Toss in cilantro and salt to taste.

Basic Chia pudding recipe:

  • 3 tbsp of chia seeds
  • 1/3 cup of almond milk ( I make my own, but use whatever milk you prefer)
  • Dash of sea salt
  • 5 drops stevia or to taste with honey or maple syrup (just try to go light)

Let it sit for at least 15minutes or leave it in the fridge over night and it will be waiting for you in the morning.

Now you can customize it with whatever you have handy. Try chopped nuts, berries or fruit. Or add a dash of cardamom and cinnamon! I love adding a tbsp of raw cacao powder and sprinkle some caoco nibs on top for a real dessert-like pick me up!

Our All Time Favorite Breakfast: (for level 2)

2 Eggs Over Easy Served over a bed of Fresh Baby Spinach and topped with your favorite hot sauce (ours is Sirachi!)…done! Takes less than 5 minutes (literally) is delicious, healthy and totally satisfying…feels like good clean fuel!

Walnut Red Pepper Dip

Ingredients:

  • 2 cups shelled walnuts (soak them for at least 1 hour to soften them; it’ll be easier to process them this way)
  • 1/2 tsp. ground cumin
  • 1/2 – 1/4 tsp. salt
  • 1 jar (12 oz.) roasted red peppers – drained
  • 1 garlic clove, minced
  • 2 tbsp. olive oil
  • 2 tsp. lemon juice

In a food processor, pulse walnuts, cumin, and salt until walnuts are finely ground (like the consistency of Hummus). Add peppers, garlic, olive oil, and lemon juice. Whirl until smooth.

Sunny Robyn’s Sunny Dip (an awesome alternative to Onion Dip):

Ingredients:

  • 1 cup of Sunflower seeds, soaked in water for a couple of hours
  • 1 Tablespoon onion powder
  • 1 teaspoon garlic powder
  • 1/2 cup cold water
  • juice of 1 small lemon
  • salt & pepper to taste
  • optional but a great addition: dehydrated onion and garlic (about 1 tablespoon each or less…go for taste)
  • optional but again great: fresh and chopped or dried parsly and/or scallions
  • optional but great: sprinkle with 1/2-1 tablespoon dulse flakes for added nutrients!

Prep:

  • Put all ingredients except salt & pepper in blender and blend til smooth. Add salt & pepper to taste.

Green Energy Bars:

  • 2 teaspoons of wheatgrass or spirulina powder
  • 1/4 cup hemp seeds
  • 1 cup raw cashews
  • 1 cup of pitted medjool dates (about 8 large)

Mix the cashews, dates and wheatgrass powder together in a food processor just until a rough dough has formed (allowing some cashews to remain coarsely chopped). Add the hemp seeds and pulse several times until combined.

Place a sheet of saran wrap on a cutting board and spill the dough out on top. Use your hands to press and form into a 1 inch thick rectangle, then cut into 8 pieces.

Wrap and keep in the freezer for long term storage.

Cucumber – Yogurt Tzatziki (for level 2)

Ingredients:

  • 3 cups greek yogurt
  • 1 cucumber (I like to use 2 but depends on how much you like cucs!)
  • 3 tblsp. fresh dill (dried is ok if need be or mint as a variation)
  • Juice of 1 lemon
  • 1 clove of garlic, minced
  • sea salt and pepper to taste

1. Scoop out seeds from cucumber ( to cut down on wateryness) and coarsely chop

2. Add all ingredients to mixer/blender and mix away!

3. If too watery, strain through muslin or cheesecloth

4. Sometimes for variation I use 1 cucumber and 1 tomato with seeds removed and fresh mint is great if you want to serve this with lamb!

Apple Pear Sauce

An apple a day truly keeps the Dr. away. Apples help with weight control, provide insoluble and soluble fiber, and help relieve occasional constipation. The pectin in apples helps to reduce cholesterol. This is a fresher and tastier applesauce to encourage eating apples.

Ingredients:

  • 2 cups apples: chopped (leave the skins on for added fiber if they are organic)
  • 2 cups pears : same way as apples
  • 1 tso lemon juice
  • cinnamon sprinkled to taste
  • optional: 1-4 tsp flaxseed meal sprinkled on top

Prep:

  • Process ingredients in a food processor until desired texture. Refrigerate until ready to serve. Sprinkle with cinnamon and/or flaxseed meal.

Garlicky Greens with Lemon:

  • ½ cup vegetable broth (go for low sodium if store bought)
  • 3-5 garlic cloves, minced or pressed
  • 2 cups chopped kale leaves
  • 2 cups chopped swiss chard leaves
  • 2 cups baby spinach
  • Juice of 1/2 lemon (about 1 tblsp)

To make: Place broth and garlic in a large sauté pan and cook over medium heat, stirring occasionally, until broth is reduced by half, about 5 minutes. Add kale and stir to mix and cook uncovered for 2minutes. Add chard and spinach and cook until just tender, 1-2 minutes. Toss in lemon juice and serve immediately.

Carrot Salad with Sesame Seeds:

  • 2 teaspoons grated fresh ginger
  • 1 teaspoon toasted sesame oil
  • 1 tablespoon olive oil
  • 1 tablespoon rice vinegar or apple cider vinegar while on cleanse
  • 2 teaspoons wheat free tamari or braggs liquid aminos
  • 3 large carrots
  • ¼ cup chopped fresh parsley
  • 1 tablespoon black or white sesame seeds
  • Pinch of black or white pepper

To Make:

  • In a small bowl, combine ginger, oils, vinegar, tamari and pepper. Whisk to blend.
  • In a food processor shred carrots or use a cheese grater or for thicker carrot slices, slice by hand into match stick size pieces.
  • Drizzle about half of dressing over carrots and mix in parsley and sesame seed
  • Serve and Enjoy!

Green Rolls: (a bit time consuming but good to make a bunch for the week)

  • 1 large carrot sliced into long thin strips
  • 1 red pepper sliced into long thin strips
  • 12 medium leaves of Chinese (Napa) cabbage or green cabbage if you can’t find Napa
  • 1 bunch thinly sliced radishes (if you like, if not, skip them)
  • 12 medium leaves collard greens or swiss chard
  • Cayenne pepper, to taste
  • Zest of 1 lemon or 1 tbslp lemon juice
  • 2 teaspoons flaxseed meal or chia seeds

Dressing:

  • 2 tablespoons flaxseed oil or extra virgin cold pressed olive oil
  • 2 teaspoons fresh lemon juice
  • Sea salt and black pepper

To make:

  1. Bring a pot of water to boil and separately blanch each vegetable in the order listed. Cook each until just tender (carrots and red pepper 1 min; cabbage and collards 30 sec), remove with tongs and plunge into a bowl of ice water to stop them from cooking. Drain well.
  2. To assemble rolls, place 2-3 collard (or chard) leaves on a sushi mat of you have one or a cutting board if not. Top with 2-3 cabbage leaves. Then place 2 carrot spears and 2-3 pepper spears on top, closest to you. Sprinkle with cayenne pepper and lemon zest (or a few drops of juice). Roll carefully. When completely rolled, gently squeeze to expel excess water and to seal the roll. Slice crosswise into 1-2 inch thick rounds.
  3. Whisk together dressing ingredients, adjusting salt and pepper to taste.
  4. To eat, dip each roll in sauce then in seeds….Enjoy, keep in fridge for a handy snack!

Quinoa-Veggie Medley: (for level 2)

  • 1 cup quinoa
  • 2 cups water
  • ½ tsp salt
  • 1 tblsp olive oil
  • 2 carrots sliced thin
  • 1 med red pepper chopped
  • 3-4 tsp fresh grated ginger
  • 4 cloves garlic
  • Red pepper flakes
  • 2 cups snow peas
  • 2-4 stalks Scallions sliced thin
  • 1 cup fresh chopped cilantro
  • 1 tblsp wheat free tamari

To make:

  1. Place water and quinoa in a pot the salt, bring to a boil then turn the heat to low and cook, covered undisturbed until water is absorbed, about 15 min.
  2. Add oil to a sauté pan and sauté carrots, peppers, ginger, garlic and pepper flakes for about 3 min. Add peas, salt and black pepper and sauté for 1 min.
  3. Add veggie mixture to cooked quinoa in a large bowl, stir in scallions, cilantro and tamari…..Enjoy!

Root Juice:

  • 2 beets chopped
  • 4 large carrots
  • 1 bunch radishes (if available)
  • ½ bunch of celery
  • 2 inch chunk of fresh ginger
  • 1 lemon

* Run all of the above through a juicer and drink!*

Vital Greens Juice:

  • ½ bunch of kale
  • ½ bunch of collard greens, swiss chard or spinach or 2-3 cups baby spinach
  • Handful of fresh parsley (about a half bunch)
  • ½ bunch of celery
  • 5 large carrots
  • 2 apples
  • 1 broccoli crown
  • 1 lemon

Run all of the above through a juicer and drink!*

Fabulous Green Juice

  • 4 stalks celery
  • 1 head kale or other dark, leafy green
  • 2 carrots
  • 1 apple, cored
  • thumb sized piece of ginger
  • 1 lemon
  • 1 tsp chlorella or spirulina
  • 3 tablespoons of aloe vera gel
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