During Week 2: You will eliminate ALL starches, fats…except flax seed oil. We will introduce fresh juices, broths for concentrated nutrition. If you don’t have a juicer, perhaps you can borrow one or there is a fresh juice shop nearby. The other option is a strong blender and a fine strainer.
**Maintain 1000 calories/day with 8oz of protein for lunch and dinner with the rest of the meal veggies & fruit
Food List Week 2
Choose Low Sugar Fruit
Rhubarb * Strawberries * Cranberries * Raspberries *
Blackberries * Blueberries * Grapefruit * Melons * Apricots * Plums * Peaches * Pears *
Guava * Cherries * Apples * Papaya
Cantaloupe (use caution)
Honeydew (use caution)
Protein: Organic Chicken Breast; Wild Caught white Fish, Seafood; Grass fed organic lean beef or bison; veal
AVOID starchy foods like:
Sweet potatoes and yams
Also AVOID very sugary fruits like:
Avoid Fatty Foods All oils, nuts, seeds
Winter Cleanse Recipes Week 2
Ready for Week 2? I bet you are beginning to feel a difference. In week 2, we are eliminating starches and fats. If you want to have the designated meats for protein, that is fine. Just keep it lean and clean!
No nuts, starches, fats. Primarily plenty of fresh veggies, fruit and liquids.
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, brussel sprouts with fresh lemon
For a cooked nourishing lunch, soups are great. Here is a basic recipe.
Vegetable soup Recipes
Basic Vegetable/Chicken Soup (Chicken is optional)
This will last a few days
1 Onions or leeks,chives…any
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.
Green Soup with Ginger Recipe
1 large yellow onion (250g)
1/2 teaspoons sea salt, plus more to taste
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 a small amount of water with a sprinkle of salt, stirring now and then, over low heat until it is soft
Thoroughly wash the leek, spinach, and chard, chop them coarsely, and add them to the pot, along with the chopped ginger. Put all in a large soup pot with 3 cups water and a teaspoon of sea salt.
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.
Spinach and Zucchini Soup Recipe
I prefer to use a light tasting vegetable stock here, nothing too overpowering.
2 cloves garlic, chopped
2 medium onions, roughly chopped
big pinch of salt
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 the garlic and onions in a ½ cup of water. Saute in water for a few minutes along with pinch of salt - just until they soften up a bit. Stir in the zucchini. Add the stock. Bring to a simmer and cook until zucchini is soft throughout, roughly 10 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.