4 Week Cleanse
Week 1 & 2:
• Meats, veggies, fruit (and juices), nuts & seeds (raw), water, herbal teas (no caffeine.)
• No breads, grains, pastas, sugar, dairy, sauces
Week 3 & 4:
• Fruits & veggies (and juices) – still use a little vinegar & olive oil or seed oil on salad.
• Fruit or veggie smoothies – juiced and whole fruits or veggies of any kind, ice, water, blend. (Sweeten with stevia or raw honey)
• If you feel you need protein – add a clean protein powder to a smoothie.
• Can have herbal teas if desired. (Sweeten with stevia or raw honey.)
Note - Before cleanse:
• Consult with your nutritionist or doctor prior to any cleanse.
Coming off cleanse:
• It is extremely important to go in reverse order when adding food back into your diet.
• Day 1 & 2 – cooked vegetables or veggie soup.
• Day 3 & 4 – small amounts of real food including meats…
• Next - return to consuming all food and drink according to 3 the principles: real food, no junk food, in moderation.
Healthy Lifestyle: Live everyday with the 7 Keys to Living a Healthy
Life.
Veggie Night Receipes:
Carrot Cake Pancakes
Serves 4
This may sound like dessert but it's actually an easy (and tasty!) way to add more nutrients to your morning. Try warming the remaining crushed pineapple for a topping.
Ingredients
1 1/4 cups 365 Everyday Value® Organic Buttermilk Pancake & Waffle Mix
1/2 teaspoon ground cinnamon
3/4 cup plus 2 TB low-fat (1%) milk or unsweetened non-dairy beverage
3 tablespoons expeller-pressed canola oil, divided
1 (1.5-ounce) box 365 Everyday Value® Organic Thompson Seedless Raisins
1/4 cup canned crushed pineapple, drained well
3/4 cup shredded carrots
1/4 cup toasted chopped pecans
Method
In a large bowl, whisk together pancake mix and cinnamon. Add milk and 1 tablespoon oil and whisk until combined. Stir in raisins, pineapple, carrots and pecans until well combined. Heat a large skillet over medium heat. Brush lightly with some of the remaining oil. Working in batches, form each pancake by dropping ¼ cup batter onto the skillet. Cook until golden on bottom, 3 to 4 minutes. Flip and cook 2 to 3 minutes longer. Repeat with remaining batter and oil to make 8 to 9 pancakes total.
Nutrition
Per serving (2 pancakes): 340 calories (140 from fat), 16g total fat, 1.5g saturated fat, 0mg cholesterol, 330mg sodium, 42g total carbohydrate (2g dietary fiber, 13g sugar), 7g protein
Apple-Berry Bake Oatmeal
Serves 8
A double dose of vanilla—in both the yogurt and vanilla extract—makes this easy, baked breakfast dish irresistibly rich and fragrant. Serve at brunch, or cut into slices and pack for breakfast, to eat warm or cold. If you prefer, use other frozen fruit like sliced peaches or pitted cherries instead of berries.
Ingredients
Canola oil cooking spray
2 cups frozen mixed berries
2 cups rolled oats
1/2 cup chopped pecans
1 teaspoon baking powder
1/2 teaspoon fine sea salt
1 organic apple, peeled, cored and grated (about 1 cup)
1 cup 2% reduced-fat milk
1/2 cup nonfat vanilla yogurt
1/3 cup maple syrup
2 teaspoons vanilla extract
1 egg plus 1 egg yolk
Method
Preheat oven to 375°F. Oil a (9-inch) pie pan with cooking spray; set aside. In a large bowl, stir together berries, oats, pecans, baking powder, salt and apple. In a medium bowl, whisk together milk, yogurt, syrup, vanilla, egg and yolk; stir into oat mixture. Transfer to prepared pan and bake until firm and golden brown on top, about 50 minutes. Cut into slices and serve.
Nutrition
Per serving: 240 calories (70 from fat), 8g total fat, 1g saturated fat, 50mg cholesterol, 220mg sodium, 35g total carbohydrate (4g dietary fiber, 19g sugar), 7g protein
Butternut Squash, Spinach and Panettone Salad
Serves 6 to 8
To make this salad during times of the year when panettone isn't available, use cubed brioche or walnut-raisin bread instead.
Ingredients
4 shallots, thinly sliced
1 (2 1/2-pound) butternut squash, peeled, seeded and cut into (3/4-inch) cubes
2 tablespoons extra-virgin olive oil, divided
Fine sea salt and freshly ground black pepper
4 cups lightly packed (3/4-inch) cubed panettone
3 tablespoons apple cider, preferably spiced
1 tablespoon lemon juice
3 cups lightly packed baby spinach
Method
Preheat oven to 350°F. Arrange shallots and squash on a large, parchment paper-lined baking sheet, drizzle with 1 tablespoon of the oil, season with 1/2 teaspoon salt and 1/4 teaspoon pepper and toss well. Roast, tossing occasionally, until just tender, about 40 minutes. Scatter panettone over the top and continue roasting until toasted and golden brown, about 15 minutes more.
Whisk together remaining 1 tablespoon oil, cider, lemon juice, 1/2 teaspoon salt and 1/8 teaspoon pepper in a large bowl. Add spinach and warm butternut squash, shallots and panettone and toss well. Transfer to a platter or large bowl and serve.
Nutrition
Per serving: 240 calories (70 from fat), 8g total fat, 3g saturated fat, 30mg cholesterol, 400mg sodium, 40g total carbohydrate (5g dietary fiber, 12g sugar), 4g protein
White Bean and Spinach Salad
Serves 4 to 6
With so few ingredients, this salad is surprisingly substantial thanks to the protein and fiber of the beans and big flavors from red onion and a bold Dijon dressing. This is an excellent cold side salad for grilled meals or sandwiches.
Ingredients
3 cups cooked no-salt-added cannellini beans (from 2 (15-ounce) cans beans, drained and rinsed)
1 small red onion, quartered and thinly sliced
4 cups tightly packed fresh spinach leaves (about 1/4 pound), tough stems removed
2 1/2 tablespoons Dijon mustard
2 1/2 tablespoons apple cider vinegar
1 teaspoon Italian seasoning
Method
In a large mixing bowl combine beans and onion. Slice spinach into thin ribbons and add to the beans.
In a separate small bowl, whisk together mustard, vinegar and Italian seasoning. Pour dressing over the bean mixture and stir to combine all ingredients. Serve immediately or chill until ready to use.
Nutrition
Per serving: 170 calories (5 from fat), 1g total fat, 0g saturated fat, 0mg cholesterol, 200mg sodium, 32g total carbohydrate (12g dietary fiber, 1g sugar), 10g protein
Kale Waldorf Salad
Serves 6
This variation on the classic Waldorf salad uses kale instead of lettuce and adds apple and walnuts to the dressing for a creamy consistency without using the typical mayonnaise base.
Ingredients
4 cups packed finely chopped raw kale, preferably dinosaur kale
1 large red apple, such as Fuji or Honeycrisp, chopped, divided
1 cup thinly sliced celery
1/2 cup walnuts, toasted and chopped, divided
1/4 cup plus 2 tablespoons raisins, divided
2 tablespoons Dijon mustard
2 tablespoons water, more if needed
1 tablespoon red wine vinegar
1/8 teaspoon sea salt
Method
Place kale in a large bowl. Add half the apple to kale along with celery, 1/4 cup walnuts and 1/4 cup raisins. Put remaining apple in a blender along with remaining 1/4 cup walnuts, remaining 2 tablespoons raisins, mustard, water, vinegar and salt. Purée until well combined and slightly thick, adding water if needed to thin. Pour dressing over kale salad and toss to combine.
Nutrition
Per serving: 140 calories (60 from fat), 7g total fat, 0.5g saturated fat, 0mg cholesterol, 135mg sodium, 20g total carbohydrate (3g dietary fiber, 10g sugar), 3g protein
Smoky Split Pea Soup
Serves 8
Smoked paprika and sundried tomatoes give this vegetarian soup (traditionally made with ham or pork) a hearty flavor.
Ingredients
8 cups low-sodium vegetable broth, divided
1 medium yellow onion, chopped
3 cloves garlic, finely chopped
1 teaspoon smoked paprika (pimentón)
1/3 cup sundried tomatoes (not packed in oil), chopped
1 pound dried green split peas, rinsed
Freshly ground black pepper
Method
In a large pot, bring 1/2 cup broth to a simmer over medium-high heat. Add onion and garlic and cook about 6 minutes or until onion is translucent and tender. Stir in smoked paprika and cook 1 minute. Add tomatoes, peas, remaining 7 1/2 cups broth and 1 cup water and bring to a boil. Reduce heat to low, cover and simmer about 40 minutes or until peas are tender.
Purée soup with a hand-held immersion blender or in a blender or food processor until smooth and creamy. Return to heat and simmer 5 minutes more, stirring occasionally. Season with black pepper and serve.
Nutrition
Per serving: 70 calories (0 from fat), 0g total fat, 0g saturated fat, 0mg cholesterol, 160mg sodium, 12g total carbohydrate (3g dietary fiber, 3g sugar), 3g protein
Winter Squash and Apple Soup
Serves 4 to 6
Roasting squash and apples intensifies their flavors. Use a mixture of winter squash varieties for a more complex taste.
Ingredients
3 pounds winter squash such as butternut, kabocha, acorn or delicata, peeled and cut into 1-inch chunks (about 8 cups)
2 Granny Smith apples, peeled, cored and cut into 1-inch chunks
1 yellow onion, chopped
4 cloves garlic, sliced
1 teaspoon ground ginger
3 cups low-sodium vegetable broth
2 tablespoons nutritional yeast
1/4 cup chopped fresh parsley
Method
Preheat oven to 400°F. Line two rimmed baking sheets or shallow roasting pans with parchment paper. In a large bowl, toss squash, apples, onion, garlic and ginger until mixed well. Spread mixture on baking sheets in a single layer. Roast squash mixture until tender and beginning to brown, about 45 to 50 minutes, rotating pans between oven racks halfway through baking. Remove from oven and puree squash mixture with broth, 1 cup water and nutritional yeast in a blender or food processor in 2 batches until smooth. Transfer to a medium saucepan and bring to a simmer over medium heat. Add more water if needed to thin soup to desired consistency. Serve garnished with parsley.
Nutrition
Per serving: 220 calories (5 from fat), 0.5g total fat, 0g saturated fat, 0mg cholesterol, 105mg sodium, 53g total carbohydrate (14g dietary fiber, 17g sugar), 6g protein
Fresh Corn and Zucchini Cakes
Serves 4 (makes about 12)
These moist, tender little cakes are an easy and flavorful side dish to serve with simple grilled foods. They're excellent at room temperature, so consider making them ahead and packing them along in your cooler on your next picnic.
Ingredients
2 large eggs
1/3 cup low-fat buttermilk or low-fat milk
1/3 cup whole wheat flour
1 1/4 teaspoons baking powder
1/2 teaspoon fine sea salt
1/2 teaspoon ground black pepper
Kernels from 1 ear sweet corn (about 3/4 cup)
1 zucchini, grated (about 1 cup)
1/3 cup chopped onion
1/3 cup chopped mint
Zest of 1 lemon
2 teaspoons expeller-pressed canola oil
Method
In a large bowl, whisk together eggs, buttermilk, flour, baking powder, salt and pepper until smooth. Add corn, zucchini, onion, mint and zest and stir until combined. Heat oil in a large skillet over medium heat. Working in batches, drop batter by scant 1/4-cup measures into skillet. Cook, turning once, until browned and cooked through, 3 to 4 minutes per side; lower heat if pancakes begin to brown too deeply before middle is cooked through. Add more oil between batches if necessary. Serve the pancakes warm or room temperature.
Nutrition
Per Serving: 140 calories (50 from fat), 6g total fat, 1g saturated fat, 105mg cholesterol, 460mg sodium, 18g total carbohydrate (3g dietary fiber, 3g sugar), 7g protein
Crustless Broccoli and Onion Quiche
Serves 4
The addition of brown rice flour helps firm this quiche, however, wheat or spelt flour can be substituted. While excellent with Romano cheese, feel free to substitute any favorite grated cheese.
Ingredients
1 tablespoon extra virgin olive oil
1/2 large onion, diced
2 cups broccoli florets, cut into 1-inch pieces
4 large eggs
1 cup low fat milk
1/3 cup freshly grated Pecorino Romano cheese
1/2 teaspoon sea salt or to taste
Freshly ground black pepper
1/2 teaspoon dried oregano
1/4 cup brown rice flour
Dash of paprika
Method
Preheat oven to 350°F. Spray a 9-inch square baking dish with nonstick olive oil cooking spray and set aside.
In a large skillet, heat oil over medium heat. Add onion and cook, stirring frequently, until softened, about three minutes. Add broccoli and cook about five minutes or until just tender. Transfer vegetables to prepared pan.
In a large bowl, beat together eggs, milk, Romano cheese, salt, pepper and oregano. Whisk in rice flour. Pour egg mixture evenly over vegetables. Sprinkle with paprika and bake until set, about 35 minutes. Cool quiche 10 minutes before serving.
Nutrition
Per serving: 200 calories (90 from fat), 10g total fat, 3g saturated fat, 12g protein, 15g total carbohydrate (2g dietary fiber, 1g sugar), 220mg cholesterol, 440mg sodium
Vanilla Berry Yogurt Parfaits
Serves 2
These parfaits make breakfast exciting again! But they're not just for early in the day. Layer into fun glasses and enjoy as a snack or dessert. For brunch make small ones in pretty little cups.
Ingredients
2 (6-oz) containers vanilla nonfat yogurt
2 mixed berry cereal bars, cut into small cubes
3 ounces fresh raspberries
1 cup finely chopped fresh pineapple
2 tablespoons flax seed meal or wheat germ for sprinkling
Method
Working in layers, spoon ingredients into two tall glasses and serve.
Nutrition
Per serving: 350 calories (40 from fat), 4.5g total fat, 0g saturated fat, 5mg cholesterol, 170mg sodium, 68g total carbohydrate (6g dietary fiber, 49g sugar), 12g protein
Panettone Parfaits
Serves 4
If you're in a hurry, simply layer the parfait with untoasted panettone and untoasted almonds.
Ingredients
Natural spray oil
3 cups lightly packed cubed panettone (3/4-inch cubes)
1/4 cup sliced almonds
4 satsumas, clementines or navel oranges, peel and pith removed, cut into segments, juice reserved
32 ounces nonfat vanilla yogurt
4 sprigs mint
Method
Oil a large skillet and heat over medium-high heat. Add panettone and cook, tossing occasionally, until just toasted, 3 to 4 minutes; transfer to a plate and set aside to let cool. Add almonds to skillet and cook, again tossing occasionally, until toasted, about 2 minutes; transfer to a bowl and set aside.
Drizzle panettone with any juice that collected when you cut the oranges, then layer in four tall glasses along with the oranges and yogurt. Top with almonds, garnish with mint and serve.
Nutrition
Per serving: 420 calories (80 from fat), 9g total fat, 3.5g saturated fat, 45mg cholesterol, 210mg sodium, 73g total carbohydrate (6g dietary fiber, 52g sugar), 16g protein