1 CLEARSKI N SOLUTI ON WI TH DR.TREVORCATES Cl earski nreci pes
2 Grass Fed Beef Stew Entrées: 2 pounds Grass fed stew beef (or buffalo) 1 tablespoons coconut oil 2 cups water 1 clove garlic, peeled 1 or 2 bay leaves 1 medium onion, sliced 1 teaspoon Celtic or Himalayan Salt 1/2 teaspoon pepper 1/2 teaspoon paprika Dash ground allspice or ground cloves 3 large carrots, sliced 3 ribs celery, chopped 2 large Yukon gold potatoes (peeled and cubed) Cook meat in oil until browned. Add water, garlic, bay leaves, onion, salt, pepper, paprika, and allspice. Cover and simmer 1 1/2 hours. Remove bay leaves and garlic clove. Add carrots and celery. Cover and cook 30 to 40 minutes longer. Stir and cook until are tender.
3 Wild Salmon with Black Beans & Spinach Salmon: 4-4 oz. portions Wild Alaskan Salmon 1 T. coconut oil Salad: 1 c. black beans, cooked 2 c. organic baby spinach, chopped 1 avocado, cubed 1 cup carrots 1/4 cup green onion, sliced Dressing: 1/4 C. Extra-virgin olive oil 1/4 C. Fresh lime juice 2 Cloves fresh garlic, chopped or pressed 4 T. Chopped cilantro 2 T. Cumin Salt and pepper to taste Directions: Combine all salad ingredients in a bowl. Combine all dressing ingredients in food processor. Pour dressing into salad. Set aside. For salmon: Lightly oil baking sheet and place salmon fillets skin side-down. Bake in oven for 5-10 minutes at 400 degrees. Spoon approx. 1 tsp. reserved dressing onto each filet. Serve salmon over salad directly from oven. Drizzle with remaining dressing and cilantro.
4 Black Bean Turkey Chili 1 Cup chopped onion 2-3 Garlic cloves 2 15-Oz cans black beans, drained and rinsed 2 Tsp ground cumin 1 2 Tsp dried oregano Salt to taste Fresh cilantro for garnish (optional) 1 Pound ground free range turkey or grass fed beef Saute garlic and onion over medium heat until translucent. Cook meat until fully cooked. Add remaining ingredients and heat. Cover and simmer for 15 minutes. Add salt to taste. Taste improves if allowed to stand for 1-2 hours before serving. Garnish with chopped cilantro.
5 Pesto Spaghetti Squash 2 Cups, washed, loosely packed stemmed fresh herbs- basil, cilantro, parsley, mint 1/2 Cup shelled pecans or walnuts or pine nuts 1-2 Cloves fresh garlic 1/4 To 1/2 cup good tasting extra virgin olive oil, as needed Celtic or himalayan sea salt, to taste 1 Large spaghetti squash Slice spaghetti squash in half lengthwise and scoop out seeds and stringy bits of flesh. Bake cut side up in baking dish with ½ cup water at 375 degrees for about 40 minutes, or until easily pierced with fork. When squash is cool enough to handle, scrape with a fork to release spaghetti-like strands. For pesto, combine the fresh herbs, nuts, and garlic in a food processor and process the mixture until it turns into a coarse meal. Slowly add extra virgin olive oil in a steady drizzle as you pulse the processor on and off. Process until it becomes a smooth, light paste. Add enough olive oil to keep it moist. Season with sea salt, to taste. Mix in with squash. Serve warm.
6 Indian Lentils with Spinach 1/2 cup lentils 2 1/2 cups water 2 cups baby spinach leaves For the spice mix: 2 tbsp olive oil 1/2 tsp ginger 1/2 tsp tumeric 1 tsp fennel powder 2 tsp coriander powder 1/2 tsp cumin powder 1 1/2 tsp salt 1/2 tsp black pepper If you can, soak the lentils for 3 hours. Wash and drain the lentils. In a medium sized pot, heat the oil, add the lentils and saute for two minutes. Add the water, salt and pepper and bring to a boil. Place a tight-fitting lid and cover and cook on a low heat for 35 minutes. Add ½ cup baby spinach leaves per person. Place each serving of cooked lentils over ¼ - ½ cup cooked brown rice. Serve warm.
7 Salmon Saute with Green Beans Salmon: 2 pieces Wild Alaskan Salmon 1 tbsp. olive oil Lemon juice Pinch of salt Freshly ground black pepper to taste 1 2 tablespoon dried herbs 1 clove garlic olives Combine oil, salt, pepper, lemon juice, and herbs in skillet over medium heat. Saute salmon. Green Beans: 1 pound green beans, prepped 3-4 teaspoons chopped fresh dill 1 tablespoon lemon juice 1 tablespoon minced shallot 1 tablespoon extra-virgin olive oil 1 teaspoon Dijon-style mustard 1/4 teaspoon Celtic or Himalayan salt 1/4 teaspoon freshly ground pepper Directions: Bring about an inch of water to boil in a large saucepan (preferably fitted with a steamer basket). Add green beans, cover and cook 5 to 7 minutes (until tender/crisp). In the meantime, whisk dill, shallot, oil, lemon juice, mustard, salt and pepper in a large bowl. Add the green beans and toss to coat. Let stand about 5-10 minutes before serving to enhance flavor. Serve Salmon and green beans together warm.
8 Mixed Bean Soup 1 Tbsp. olive oil 1 medium scallion, chopped 1 small red onion 2 cloves garlic minced 1 4 cup dried Italian herbs 8 cups vegetable or chicken broth cups water 15-ounce can or 2 cups cooked black or kidney beans, drained and rinsed 1 4 cup brown rice 3 cups washed and chopped Swiss chard or spinach Salt and pepper to taste Heat olive oil in soup pot over medium heat. Sauté the scallion, onion, and garlic until the onion is lightly browned. Add broth, herbs, water, beans, and rice and bring soup to a boil. Reduce heat to medium-low and simmer for 45 minutes. Stir in the chard or spinach and continue simmering for minutes. Season with salt and pepper. Makes 8 servings
9 Salmon Salad Lettuce Wraps 3 Tbsp. Dijon mustard 1 Tbsp. olive oil Dried herbs 2 cans wild Alaskan Salmon, drained 1 medium dill pickle, diced 1 4 cup diced red pepper 1 2 head iceberg lettuce Whisk together mustard and oil in small bowl and set aside. Combine herbs, salmon, pickle, and red pepper in a separate bowl. Stir in the mustard mix until well combined. Separate lettuce head so that whole leaves are intact. Separate salmon mixture onto desired number of lettuce leaves and fold or wrap the lettuce around the mixture. Makes 2-4 servings
10 Bean & Spinach Soup 2 cups white beans (canellini), canned or home-cooked 1-2 cups kidney or red beans, canned or home-cooked 1 cup garbanzo beans (chickpeas), canned or home-cooked 2-3 cups fresh spinach or escarole, washed, drained and chopped or 10-oz.frozen Chopped spinach 4 cups vegetable broth 2 medium onions, chopped 1 large clove garlic, minced 1 tsp. dried basil 1 Tbsp. dried parsley 1 tsp. dried oregano Pepper to taste Combine all ingredients and simmer about 45 minutes, until onions are soft. Makes 6 servings
11 Snacks: Kale Chips One large head of kale A Small bowl of olive oil Sea salt and seasonings to taste Preheat oven to 425 degrees. Remove kale from stalk, leaving the greens in larger pieces. Place a little olive oil in a bowl, dip your fingers and rub a very light coating of oil over the kale. Lay the kale on a baking sheet and bake for 5 minutes or until it starts to turn a bit brown. Keep an eye on it, it can burn quickly. Turn the kale over, add a little salt, or curry or cumin to taste, and bake with the other side up. Remove and serve.
12 Bean Dip 2 cups cooked or canned beans (white, garbanzo, black, or a mixture) 1 4 cup tahini 1 4 cup lemon juice 1 4 cup extra virgin olive oil 4 cloves of garlic 2 to 3 tsp. whole cumin, roasted 2 tsp. paprika Celtic or Himalayn Salt to taste In a food processor, add the cooked beans and all other ingredients. Process until creamy. Refrigerate until ready to use, or freeze in smaller portions. Use within 3 days. Enjoy with sliced veggies.
13 Side Dishes: Antioxidant-Rich Salad 6 Cups mixed salad greens 1 Cup fresh or dried (no sugar added) organic blueberries ½ Cup pomegranate seeds 1 Cup walnut pieces ½ Cup pomegranate juice 2 Tablespoons balsamic or apple cider vinegar 1 Teaspoon dijon-style mustard ¼ Cup extra virgin olive oil Ground pepper and pinch of salt (to taste) Fresh oregano, basil, or other herbs of choice. Directions: Place greens, blueberries, pomegranate seeds and walnuts in large bowl. Mix vinegar, pomegranate juice, mustard, salt and pepper with wire whisk until well blended. Add oil, whisking until well blended. Pour over salad, add fresh herbs, and toss to coat with dressing. Serve immediately.
14 Butternut Squash Soup 1 Large butternut squash 2 Tablespoons coconut oil ¾ Cup chopped onion ½ Cup thinly sliced carrot ¼ - ½ Teaspoons ground cumin Celtic or himalayan salt and black pepper to taste 2 Cups free range chicken stock ¼ Cup unsweetened coconut milk Directions: Cut the squash in half and scoop out the seeds. Peel the squash and cut into 1-inch pieces. In a large pot, heat coconut oil and onion over medium heat. Add and cook about 5 minutes. Add the carrot, cumin, salt, and pepper. Cook for a minute, and then add squash, and chicken stock. Bring to a boil, reduce heat and simmer for about 20 minutes, until the vegetables are tender. Remove from heat and puree the soup with a hand blender or food processor. Return to heat, add the coconut milk and season to taste.
15 Roasted Brussel Sprouts 1 Pint brussels sprouts, cleaned and left whole 1 Small apple, peeled, cored and sliced 1 Tbsp coconut oil ½ Cup pommegranate seeds Directions: Preheat oven to 375 degrees. In a large bowl, toss Brussel sprouts, apple and oil together. Spread apple-brussels sprouts mixture evenly over cookie sheet. Roast uncovered for 20 minutes. Garnish with pommegranate seeds.
16 Garlic Broccoli 1 Tablespoon extra virgin olive oil 5 Cloves fresh minced garlic 5 Cups.1/2 Inch broccoli florets ½ Teaspoon celtic or himalayan salt ¼ Cup spring or filtered water Directions: Place oil and garlic in a skillet over medium-low heat. Cook, stirring frequently, for 2 minutes, but do not burn the garlic. Stir in broccoli, salt and water. Cover and cook until tender but not overcooked. Serve immediately.
17 Quinoa Salad 1 Box quinoa 1 Cucumber (peeled) 2-3 Cloves of garlic minced in garlic press ¼ Cup fresh mint leaves ¼ Cup fresh parsley leaves (de-stemmed) Salt to taste 4-5 Tbsp. Olive oil 1 Tsp lemon juice 1 Can black beans 1 Cup olives Prepare 1 cup of quinoa according to directions on box. While quinoa is cooking (15 minutes), begin dicing. Dice veggies, olives and herbs. In large bowl, combine the cooked quinoa (let it cool first), vegetables, and other ingredients.
18 Yummy Greens 2 Tbsp. Olive oil 1 Small yellow onion, diced 2 Cloves garlic, minced 8 Cups chopped spinach, collard greens, kale, or swiss chard Salt to taste Heat olive oil and ad onion and garlic and sauté until translucent. Slowly mix in greens. Stir continuously until greens are turn bright green and are slightly wilted. Do not overcook. Add salt to taste. Makes 4 servings.
19 Carrot Salad Mix together: 2 cups carrot, shredded 1/2 cup celery, diced 1/4 cup sunflower seeds 3-4 Tbsp. coconut milk Chill for several hours before serving. 4 servings.
20 Mashed Squash and Yams 1 medium butternut squash, cut into chunks 2 medium to large yams, cut into chunks 1/2 tsp. ginger 1/2 tsp. cinnamon Dash nutmeg 1/4 cup rice or coconut milk Preheat oven to 350 F. Steam squash and yams until tender. Remove peels and puree in food processor. Add ginger, cinnamon, nutmeg, and rice milk (add enough to match the consistency of mashed potatoes). Put mixture into an 11/2-qt. casserole dish and garnish with a sprinkle of cinnamon. Bake about 15 minutes. 4-6 servings.
21 Oven Roasted Vegetables Cut into bite-sized pieces: Small red potatoes Yellow or green summer squash Mushrooms Asparagus Red onion. Toss with crushed garlic cloves and olive oil. Sprinkle with rosemary, oregano, tarragon, and basil to taste. Spread in a roasting pan in single layers and roast approximately 20 minutes at 400 F until veggies are tender and slightly brown, stirring occasionally. Salt and pepper to taste. Serve immediately while warm.
22 Simple Green Salad with Tahini Dressing For dressing: 1 2 cup extra virgin olive oil 1 4 cup sesame tahini 2 to 3 tbsp. apple cider vinegar 1 2 lemon (juiced) 2 tbsp. water 1 tsp. dried dill 1 tsp. dried chives For salad: 1 bag Mixed greens ½ sliced cucumber 1 sliced carrot Combine all dressing ingredients in a bottle with a tight lid and shake well. Pour over greens, sliced carrot and cucumber and toss well.
23 Chickpea Pancakes (great with Indian Food) 2 cups chick pea flour 1/2 tsp baking soda 1 small onion finely chopped 1/2 bunch cilantro finely chopped 1 tsp cumin powder Salt 1/4 tsp cayenne pepperenough water to make a pancake batter, but a bit more runny. Mix all ingredients together and let it sit for 20 mins. Add oil to your pan or griddle, and cook on the first side till it bubbles. Then flip and cook for 1-2 mins. Serve with coconut chutney. Coconut Chutney: 10 mint leaves 1 bunch cilantro 1 cup coconut Juice of 1/2 large lemon Salt Pepper 1/4 cup water Blend it all up in your blender or food processor.
24 Spicy Garlic Kale 2 bunches kale, chopped 1 cup leeks, chopped 3 tbsp. coconut oil 1 small onion, diced 5 garlic cloves, pressed or chopped Red pepper flakes Salt and Pepper to taste Wash kale. Cut or pull greens away from the stalks, discarding stalks. Chop into small pieces. Place kale in steamer basket, and steam until tender (approximately 10 minutes). Remove immediately from heat. Heat oil in heavy pan over medium-high heat. When the oil is hot, add onions and leeks. Saute until onions are translucent and leeks begin to brown. Add garlic and red pepper flakes, saute for 1-2 more minutes. Saute until tender (about 4-5 minutes). Remove from heat. Add kale to pan, and toss ingredients together thoroughly. Add salt and pepper to taste. Serve warm. Serves 6.
25 Easy Yummy Yams 1 large yam, peeled and cut into 1-inch cubes 1 T. coconut oil Herbs of choice Salt and pepper to taste Preheat oven to 400 degrees. Line baking sheet with parchment paper. Toss yams with oil and seasonings. Bake for 30 minutes, or desired tenderness, crispness.
26 Desserts: Baked Apple 4 firm cooking apples (e.g.,granny Smith, Golden Delicious, etc) 8 Tbsp. raisins and cinnamon to taste Topping: 1/2 cup raw cashew or pecan pieces plus honey (optional) Pure vanilla extract With a knife, cut apples horizontally around the middle to keep the skin from splitting during baking. Core apples and fill the center of each with 2 Tbsp. raisins. Sprinkle with cinnamon. Bake at 350 F for 45 minutes, or until tender. While apples are baking, whirl cashews in a blender, adding water gradually until you get the consistency you prefer. (The longer you blend, the smoother the mixture becomes.) Add a few drops of pure vanilla extract for extra flavor. Spoon over hot apples. 4 servings.
27 Chia Pudding Recipe 1/2 cup chia seeds 2 cups Coconut milk, unsweetened 1/2 cup cashews or almond slices 5 pitted dates (or Stevia) 1/2 tsp vanilla extract ½ - 1 tsp cinnamon Pinch of Sea Salt Optional: 2 tablespoons coconut flakes or handful of blueberries or raspberries Place chia seeds in a medium-sized glass or metal bowl. Blend remaining ingredients together in a high-powered blender until creamy smooth. Pour over chia seeds. Stir well to combine and let sit for about minutes or until pudding thickens. Serve room temp or refrigerate and serve cold.
28 Almond Milk Drinks and Smoothies: 1 Cup raw almonds Water for soaking nuts 2-3 Cups filtered water 2 Dates (optional) 1/2 Tsp vanilla (optional) Cinnamon, nutmeg, and/or ground cloves to taste (optional) Soak the almonds in water overnight or for at least 6 hours. Drain the water from the almonds and discard. Blend the 3 cups of water, almonds and dates until well blended and almost smooth. Strain the blended almond mixture using a cheesecloth or other strainer. Will keep well in the refrigerator for three or four days. Drink by itself or include in smoothies.
29 It s Easy Being Green Smoothie 1 Cup fresh organic spinach ¼ Medium green apple 1 Glass filtered water 1 Packet all in one 14 day cleanse 1 Teaspoon ground chia seeds 1 Teaspoon cilantro Fresh lime juice
30 Mango Madness Smoothie 1 glass unsweetened coconut milk ½ cup frozen mango 1 packet All in One 14 Day Cleanse ½ teaspoon fresh ginger (optional)
31 Purple Passion Smoothie 1 glass unsweetened almond milk ½ cup unsweetened frozen blueberries ½ cup fresh organic greens 1 packet All in One 14 Day Cleanse
Clear Change TM 8- Program Sample The easiest route may be simply choosing from our recipe suggestions. If you wish to develop your own recipes, keep the General Food Choices in mind. You may eat as much
Clear Change TM 0- Program Sample The easiest route may be simply choosing from our recipe suggestions. If you wish to develop your own recipes, keep the General Food Choices in mind. You may eat as much
Week 4 Meal Plan Breakfast Lunch Dinner Day 1 Smoked Salmon Omelet Chicken and Mushrooms with Cream Sauce Mama s Meatloaf and Mashed Cauliflower A4 B4 C4 Day 2 Savory Sausage Breakfast Cups A1 D4 Lemon
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%FMJDJPVT %*"#&5&4 3&$*1&4 :63* &-,"*. Apple Orchard Oatmeal Oatmeal 1 cup cold water 1/2 cup old fashioned rolled oats (steel cut is best) 1 pinch salt (optional) Apple Pie Topping 1 tsp stevia or xylitol#
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