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

 

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

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:

 

All grains

Breads

Cakes

Tortillas

Beer

Pasta

Cereal

Rice

Potatoes

Sweet potatoes and yams

Sweet corn

Hominy Grits

Oatmeal

Carrots

Peas

Beans

Bananas

Plantains

 

Also AVOID very sugary fruits like:

 

Watermelon

Grapes

Dates

Dried fruits

Mangoes

 

Cherries

Avoid Fatty Foods          All oils, nuts, seeds

Winter Cleanse Recipes Week 2

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.

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

   Applesauce or stewed fruit

• Herbal tea, spice tea, or green tea

  Warm water with lemon

 

SNACK

Snack ideas include:

• Apple or pear, sliced or other fruit from list
• Carrot, celery and/or cucumber sticks 
• 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, 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

3 Carrots

1 Onions or leeks,chives…any

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. 

 

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

    one lemon

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.