During the first week: We are preparing for the 14 days of Cleansing by simplifying from the carbs, sugars, meats & fats. This is a gradual process. As you can see on the Food List, some carbs and starchy veggies are acceptable. Taper off sugars and alcohol. No aspartame. Stevia is acceptable. Green tea but No coffee. Coffee is dehydrating as is sugar. If you are a heavy coffee drinker (more than 2 cups/day), I recommend replace it with herbal coffees like Dandyblend or Teecino.
TIP: I would cut down coffee consumption gradually by eliminating one cup every other day until yuou are down to 1 cup/day, using the herbal substitute for the other cup. This will help with preventing withdrawal symptoms such as headaches, fatigue, irritability, Symptoms should disappear by day five.
Increase water intake between meals. Begin by drinking 2 glasses in between breakfast/lunch and lunch/dinner. This will start the process of hydration and create a new habit to get more water in your system.
We will be eliminating transfats like margarine, fried foods and processed vegetable oils.
Next, eliminating all “whites” from your diet: white sugar, flour, rice. Stock up fiber rich veggies in all colors of the rainbow as well as fresh fruits.
If you want to eat meat, add small amounts of organic chicken, turkey and wild white fish (not farmed) or seafood like crab, shrimp, lobster. Lunch is preferably the main meal of the day if possible.
Since the body is winding down in the evening, the digestive juices and metabolism don’t work as hard. Therefore the body tends to have weight gain and digestive issues when you eat a heavy late night meal.
Food List Week 1
No sugar, no wheat, no dairy, meat
No caffeine, alcohol, or tobacco.
1-2 serving of fruit a day, but no melons or bananas. No fruit juice.
Limit sweetener to Stevia
Lots of lightly cooked green leafy vegetables like kale, dandelion, etc.
Lots of lightly cooked cruciferous vegetables like broccoli, cauliflower, etc.
Small amounts of starchy veggies like yam, butternut squash, etc.
Dark green salad greens, according to your digestive fire.
Very little raw foods
Small amounts of sea vegetables like kelp, nori, wakame, arame.
Whole cooked rice, millet, barley, quinoa, amaranth (During Week 1))
Small amounts of seeds and nuts.
Legumes, beans, tofu, tempeh
Small amounts of fish or chicken if you need extra protein.
Drink one cup of ginger tea each day.
Plenty of fresh and dried ginger, in cooking
Minimize salty and sour condiments,
except cultured foods, like miso, raw sauerkraut, kim-chee, and sea veggies
buckwheat, quinoa beans and lentils
Choose Low Sugar Fruit
Rhubarb * Strawberries * Cranberries * Raspberries *
Blackberries * Blueberries * Grapefruit * Melons * Apricots * Plums * Peaches * Pears *
Guava * Cherries * Apples * Papaya * Oranges
Protein: Organic Chicken Breast; Wild Caught white Fish, Seafood; Grass fed organic lean beef or bison; veal, lamb
Almonds, sunflower seeds, chia, hemp (small amounts)
* Beets * Carrots * Corn *
Parsnips * Peas * Plantains * Potatoes in all forms * Winter Squashes (particularly acorn and butternut)
Coconut, olive oil or ghee in small amounts
Foods to Avoid:
Winter Cleanse Recipes Week 1
The First Week
Breakfast (Chose 1 food, unlimited beverages)
Applesauce or stewed fruit
Warm water with lemon
Snack ideas include:
A typical lunch on a detox diet consists of approximately 60 to 80 percent vegetables, raw or cooked, such as greens, bell peppers, tomatoes, cucumbers, fennel, celery. You can then fill the other 20 to 40 percent in with other plant foods and protein, such as chicken, fish; steamed broccoli, gluten-free grains such as rice or quinoa, baked sweet potato
For a cooked nourishing lunch, soups are great. Here is a basic recipe.
Vegetable soup Recipes
Green Soup with Ginger Recipe
1 large yellow onion (250g)
2 tablespoons (30 ml.) olive oil
1 1/2 teaspoons sea salt, plus more to taste
1 large sweet potato (12 ounces; 350 g)
1 large leek, white and light green parts (5 ounces; 140 g)
1 bunch spinach (8 ounces; 225 g)
1 large bunch green chard (12 ounces; 350 g)
3 tablespoons (30 g) chopped fresh ginger, plus more to taste
2 cups (500 ml) good-tasting vegetable broth
2-4 teaspoons fresh lemon juice
freshly ground black pepper
Chop the onion and cook it slowly in the olive oil with a sprinkle of salt, stirring now and then, over low heat until it is soft and golden, about half an hour.
Meanwhile, peel and dice the sweet potato and put it in a large soup pot with 4 cups (1 liter) water and a teaspoon of sea salt. Thoroughly wash the leek, spinach, and chard, chop them coarsely, and add them to the pot, along with the chopped ginger.
Bring the water to a boil, then lower the heat and simmer the soup, covered, for 30 minutes, or until the vegetables are completely tender. Add the caramelized onions when they are ready. When the vegetables are soft, add the vegetable broth (you can add less if you like a thicker soup) and decide whether you want your soup chunky, like this, or smooth. If the latter, puree the soup in a blender, in batches, or with an immersion blender until it is smooth.
Stir in 2 teaspoons of the lemon juice and a few grinds of black pepper. Taste, and correct the seasoning with additional salt or lemon juice.
Vegetable Chicken Soup (Chicken is optional)
This will last a few days
1 Onions or leeks,chives…any
1 cup Butternut Squash
2 small handfuls Seaweed (wakame,alaria, dulse,hiziki
1 clove Garlic
¼ cup chopped Parsley
4 cups Greens (kale,collards, mustard greens, spinach,etc.)
2 containers Organic Vegetable or Chicken Broth, low salt
2 chicken breasts cut up
Spices: Choices are basil, oregano, rosemary, thyme
Or cumin, tumeric, ginger
Cut everything up into bite size pieces. Add 2 containers of broth. Bring to a boil. Add chicken or fish if desired. Fill with water until 3” to top of pot.
Cook for 2 hours. Stir intermittently... Add sea salt and pepper to taste.
Spinach and Zucchini Soup Recipe
I prefer to use a light tasting vegetable stock here, nothing too overpowering.
3 tablespoons extra-virgin olive oil
2 cloves garlic, chopped
2 medium onions, roughly chopped
big pinch of salt
2 1/2 cups potatoes (2 medium) cut into 1/2-inch cubes
2 1/2 cups zucchini (2 medium), loosely chopped
4 cups vegetable stock
4 cups fresh spinach leaves, loosely packed
1 cup cilantro, loosely chopped
In a large, thick-bottomed pot over medium-high heat, add the olive oil. When the oil is hot (but not smoking) add the garlic and onions and saute for a few minutes along with pinch of salt - just until they soften up a bit. Stir in the potatoes and zucchini. Add the stock. Bring to a simmer and cook until potatoes are soft throughout, roughly 10-15 minutes.
Stir in the spinach, and wait for it to wilt, just ten seconds or so. Now stir in the cilantro. Puree with a hand blender until smooth. Whisk in a big squeeze of lemon juice. Now taste, and add more salt if needed. Finish with a drizzle of olive oil and serve.
Serves about 6.
Green sauce with Spaghetti Squash
1 16 oz bag Spinach
3 or 4 leaves Kale
½ cup Cashews, soaked for 4 hours
3 tbs. olive oil
few sprigs fresh basil
few sprigs fresh parsley
sea salt & pepper to taste
1 whole spaghetti squash
Preheat oven to 400 degrees.
Cut squash in half. Clean out seeds. Place in baking dish with 1 inch of water. Put several fork holes in squash. Bake for 45 minutes. Check for softness.
Chop up spinach, kale, chives, and basil & parsley. Steam spinach & kale lightly. Place all sauce ingredients in a food processor except cashews with the water from steaming. Next place the cashews in a blender with 1 cup filtered water. Blend until smooth. You may need to add more water.
Place the blended cashews in the food processor and blend everything together.
Putting it all together
Scoop out spaghetti squash into a serving dish and cover with sauce.
Carrot Ginger Soup (makes a big pot!)
2” chunk peeled and raw Ginger root
a small bunch of Parsley
1 can Coconut milk
Black pepper or cayenne (to taste)
1 tbs. Cumin seed
3 tbs. Olive oil
Slice onions and leeks. Place in large skillet with olive oil and sauté until slightly golden. Cut carrots and peeled ginger into medium size pieces. Add carrots, ginger & cumin seed. Saute for 5 more minutes on low/medium heat. In a blender add 1 cup of cashews and 2 cups water. Blend until smooth. Place everything in a large cookpot with ½ bunch of cut up parsley, 1 can coconut milk and 6 cups of water. Cook for ½ hour. Add tamari and pepper to taste.
Winter Squash Stew (You can add chicken or fish)
Prep Time: 5 minutes
Cooking Time: 15 minutes
1 winter squash, seeded, peeled, chopped (butternut, acorn, pumpkin, delicata)
2 cloves garlic
veggie or chicken stock
2 teaspoons curry powder
1 1/2 teaspoons cumin
You can add chopped, fresh cilantro or parsley, and/or toasted pumpkin seeds for garnish
A salad is an easy, packable detox lunch. Assemble a bowl or plate based on the ratios above. Make a simple dressing using 2 teaspoons of extra virgin olive oil, 2 teaspoons of fresh lemon juice, and an optional 1 teaspoon of fresh-chopped herbs. Other lunch ideas include:
Snack ideas include:
Try for a dinner that is 60 to 80 percent vegetables. An easy dinner is a Buddha bowl. You don’t have to follow a recipe to make one, just combine 1 cup of cooked brown rice or quinoa, 1 to 2 teaspoons of an allowed oil such as extra-virgin olive oil, vegetables, beans and legumes, seeds and seasonings, such as chickpeas, spinach or kale, steamed broccoli, avocado, hemp or chia seeds, or seaweed. Other dinner ideas include:
1 whole cauliflower
Cut up cauliflower into medium size pieces
Place in a pot 1/3 filled with water. The water should not cover the cauliflower. Bring to a boil and simmer until the cauliflower is tender.
Remove cauliflower with slotted spoon and place in a vitamix or blender. Save the water in case more fluid is needed.
Add the other ingredients. Add water if needed for a thinner consistency.
Fresh basil, oregano
Kelp , dulse,Dr. Bronners,, veg-sal (instead of salt)
Cashews (for creamier , thicker consistency)
Spinach or other greens for a Green Mash
Water Sautéed Greens
*After the greens are clean and chopped, the cooking takes less than 5 minutes. So make this just before you are ready to eat.
Prep Time: 5 minutes
Cooking Time: 15 minutes
1-2 bunches of collard greens (1 bunch will make a small serving, 2 will make a large one: it’s up to you)
1/4-1/2 cup of water
1/2 teaspoon of umeboshi vinegar or lemon juice