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

 

• fresh or frozen berries
• fresh vegetables
• brown rice
• gluten-free grains (amaranth, millet,

   buckwheat, quinoa beans and lentils    

• nuts and seeds
• extra-virgin olive oil

 

Vegetables (Fresh)

 

Artichoke

Avocado

Asparagus

Bamboo Shoots

Bok Choy

Broccoli

Brussel Sprouts

Cabbage

Cauliflower

Celery

Chilies

Cucumber

Eggplant

Fennel

Greens

Green Beans

Herbs

Jicama

Lettuce

Mushrooms

Okra

Onions                                   Radishes

Sea Vegetables

Snow Peas

Spinach

Sprouts

Summer Squash

Tomatoes

Zucchini

 

 

 Choose Low Sugar Fruit  

 Rhubarb * Strawberries * Cranberries * Raspberries *

Blackberries * Blueberries * Grapefruit * Melons * Apricots * Plums * Peaches * Pears *

Guava * Cherries * Apples * Papaya * Oranges

Cantaloupe

Honeydew

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)

• Starchy (High Carb) Vegetables small Amounts

* Beets * Carrots * Corn *

Parsnips * Peas * Plantains * Potatoes in all forms * Winter Squashes (particularly acorn and butternut)

 

Fats

Coconut, olive oil or ghee in small amounts

 Foods to Avoid:

• sugar (stevia and eruthritol okay)
• dairy products
• wheat and gluten products
• yeast products
• food additives and preservatives
• chocolate
• very high-fat foods

Winter Cleanse Recipes Week 1

The First Week

Water

Breakfast (Chose 1 food, unlimited beverages)

• Smoothie (add supergreens, recommended protein powder or other food supplements such as bee pollen, Vit D3, B’s, etc)
• Fresh berries or other fresh fruit from list
• Oatmeal plain or with nutmilk

   Applesauce or stewed fruit

• Herbal tea, spice tea, or green tea

  Warm water with lemon

 

SNACK

Snack ideas include:

• 10 to 15 raw almonds
• Apple or pear, sliced, with 1 tablespoon raw almond butter
• Piece of fruit (from list)
• Carrot, celery and/or cucumber sticks with hummus
• Unsalted gluten-free crackers (such as rice crackers or Mary’s Gone Crackers) with guacamole or hummus
• Kale chips
• Green vegetable juice

 

LUNCH

 

 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.

Serves 5-6.

Vegetable Chicken Soup (Chicken is optional)

This will last a few days

3 Carrots

1 Onions or leeks,chives…any

1 cup Butternut Squash

½ Cabbage

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

    one lemon

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

Sauce Ingredients

1 16 oz bag Spinach

3 or 4 leaves Kale

½ cup Cashews, soaked for 4 hours

 4 chives

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.

Enjoy!

Carrot Ginger Soup (makes a big pot!)

15 Carrots

2 Onions

2” chunk peeled and raw Ginger root

a small bunch of Parsley

1 Leek

1 can Coconut milk

Tamari

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

4 servings

Ingredients:

1 winter squash, seeded, peeled, chopped (butternut, acorn, pumpkin, delicata)

1 onion

2 cloves garlic

veggie or chicken stock

2 teaspoons curry powder

1 1/2 teaspoons cumin 

Directions:

1. Sauté finely minced onion and minced garlic in a splash of olive oil.
2. Place squash in a pot and fill with stock until just covered, then add spices, garlic and onion. 
3. Boil until tender.
4. Mash or blend in blender until smooth and return to the pot to heat through.

Variations:

You can add chopped, fresh cilantro or parsley, and/or toasted pumpkin seeds for garnish

Salad

 

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:

•  Chickpeas and vegetables seasoned with turmeric, ginger, and cumin
•  Salad with choice of vegetables, such as arugula, cucumbers, fennel, and steamed beets.

• Romaine, tomatoes, chicken breast, cucumbers
• Bed of greens with celery and cooked crabmeat (TJ’s sells cans
• Kale salad massaged with avocado, lemon & little sea salt

 

Snack

Snack ideas include:

• 10 to 15 raw almonds
• Apple or pear, sliced, with 1tablespoon raw almond butter
• Piece of fruit
• Carrot, celery and/or cucumber sticks with hummus
• Unsalted gluten-free crackers (such as rice crackers or Mary’s Gone Crackers) with guacamole or hummus
• Kale chips
• Smoothie made with allowed foods
• Green vegetable juice

 

DINNER

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:

• Portobello mushroom cap, brushed with olive oil and baked or lightly sauteed
• Steamed kale sprinkled with pine nuts and tossed in lemon juice and olive oil
• Brown rice or quinoa
• Steamed salmon with fresh herbs and lemon with bok choy
• Vegetable curry with brown rice
• Broccoli soup
• Black bean salad with quinoa
• Thai cashew vegetables with quinoa

 

Mashed Cauliflower

Ingredients

1 whole cauliflower

Olive oil

Parsley

Himalayan salt

Pepper

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.

Variations:

Fresh basil, oregano

Nutritional yeast

Kelp , dulse,Dr. Bronners,, veg-sal (instead of salt)

Ginger

Cumin

Cayenne

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

4 servings

Ingredients: 

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

Directions:

1. Remove the leaves from the stems of the greens.
2. Wash in a bowl of cold water. Lift the greens out of the water. The dirt will sink to the bottom. Rinse until completely free of dirt and sand.
3. Roughly chop the greens.
4. In a sauté pan, heat the water until boiling. It should cover the bottom of the pan with a thin layer of water. 
5. Add the chopped greens and cover. Cook until tender, adding more water if necessary to preventburning. Stir occasionally, add umeboshi or lemon juice.
6. If you make 2 bunches, you may have to cook them in 2 batches.
7. Serve with lemon, olive oil, little salt & pepper