Sample Menu Recipes Winter Cleanse

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1 Sample Menu Recipes Winter Cleanse These recipes are written for 2-4 people. They are good size portions as this is not a calorie restrictive cleanse. In this menu we cook once and eat the meal for 2 days so there is less cooking to do. The food is delicious, you can share it with your family even if they are not doing the cleanse with you. I have included the Chili Spiced Nuts and the Vibrant Green Hemp Energy Bars in the prep for the sample menu. Skip the snacks if you don t need them or buy one of the recommended store bought snacks. Hemp milk is easy to prepare and written into this menu but you can skip it and buy nut milk from the store. If making your own bone broth prepare it on Saturday. Prep on Sunday for Sample Menu Soup Optional Bone broth, prepare on Saturday Cream of Broccoli Soup Dressing Creamy Avocado Cilantro dressing For Snacks (Optional) Cumin Spiced Nuts Vibrant Green Hemp Energy Bars Additional Prep to get ahead for the week (Optional) Hemp Milk (recommended but optional) or Almond milk The cartons contain fillers that can be difficult on some systems and while we're cleansing it's nice to keep it pure and clean. Vanilla Chia Pudding for Breakfast Indian Vegetables with Coconut Lentils for Monday and Tuesday s lunch if you want to prepare ahead. Page 1 of 19

2 Sunday Prep Recipes Makes about 2 quarts Bone Broth (optional) 1-4 lb organic chicken or ask your butcher for 4 lbs necks and backs or use the left over bones from a roasted chicken 1 Tb apple cider vinegar 1 bay leaf 1 tsp thyme 3 garlic cloves whole or chopped 1 carrot, chopped 1 onion, chopped 2 stalks celery, chopped parsley stems or other herbs Put all ingredients into a soup pot Add water to cover the chicken by 3 Let sit for minutes in the cool water. The acid helps make the nutrients in the bones more available. Cover and bring to a boil. Turn down to low so it is just simmering. Keep covered. (You can also make it in a crock pot) During the first hour of simmering, remove the impurities that float to the surface. A frothy/foamy layer will form and it can be easily scooped off with a big spoon. Throw this part away. Grass-fed and healthy animals will produce much less of this than conventional animals. Simmer on low for 3-6 hours. Add more water if necessary to keep the chicken covered. Strain cool, skim fat. Freeze or use within a few days Page 2 of 19

3 Cream of Broccoli Soup This vegan cream of broccoli soup is made with a little bit of cashews to make it creamy. It is paleo, gluten-free, grain-free, dairy-free! Serves: 4 1 Tb extra-virgin olive oil 1 yellow onion, sliced 2 cloves garlic minced 1/2 tsp Celtic sea salt Freshly ground pepper, to taste 4 cups cauliflower florets 1 medium head of cauliflower, chopped 4 cups vegetable or chicken stock 4 cups broccoli florets, chopped (save 2 cups of florets) ½ cup cashews, soaked for 4 hours if possible ½ cup dill chopped Fresh ground pepper Add oil, onion, salt and pepper to a large saucepan. Sauté on mediumlow heat for 5 minutes Add garlic, cauliflower and stock. Cover and bring to a boil. Reduce heat to simmer and cover for 5 minutes, Add half the broccoli and dill.simmer for 5 more minutes or until florets are soft. Take out 2 cups of liquid from the soup and blend with the cashews in a high powered blender until smooth. If have a regular blender, no problem just be sure to soak the cashews so they get smooth. Add the rest of mixture into your blender. Puree until smooth. Return to pot. You can do it in batches if your blender is small. Stir in remaining broccoli. Cover and simmer on low for another 5 minutes, until broccoli florets are tender. Taste to adjust salt and pepper Serve immediately or store for up to 5 days in the refrigerator. Page 3 of 19

4 Creamy Avocado Cilantro Dressing Makes about 1 cup 1 avocado 1 clove garlic, peeled and chopped ½ Tb lemon juice 3 Tb extra virgin olive oil ¼ tsp Celtic sea salt ¼ tsp fresh pepper ¼ cup cilantro, chopped ¼ cup water In a food processor, add the, avocado, garlic, lemon, olive oil, salt and pepper Process until smooth, scraping down the sides as needed. Add cilantro, process to incorporate. Thin the dressing with a little water until it reaches the desired consistency. Store in a glass jar the refrigerator up to 5 days. Page 4 of 19

5 Sunday Prep Recipes (Optional) Cumin Spiced Mixed Nuts Adapted from Cook Eat Paleo I have chosen walnuts because the hold the spices in their nooks and crannies, almonds for good protein. You can choose any nuts you like. 1 Tb melted coconut oil 1 Tb local honey 1 tsp smoked paprika 1 tsp cumin ¼ - ½ tsp cayenne pepper, depending on how hot you like it 1 tsp Celtic sea salt 1½ cups walnuts 1 cup almonds ½ cup cashews Preheat oven to 300 degrees. Combine coconut oil, honey, smoked paprika, cumin, cayenne and salt in a large bowl and stir until well mixed. Add nuts and toss until well combined. Pour onto rimmed baking sheet lined with parchment paper and bake minutes until fragrant and just lightly browned. Cool on wire rack. Page 5 of 19

6 Vibrant Green Hemp Energy Bars If you make these with the cacao butter they will hold up very well at room temperature. If you use coconut oil, they are best right out of the refrigerator. 12 servings ½ cup pistachios ½ cup pumpkin seeds ¾ cup shredded coconut 2/3 cup chopped dates ¼ cup hemp seeds ¼ cup cacao butter or coconut oil melted ½ tsp green powder or spirulina Place dates in a bowl and cover with boiling waer. Let soak for 10 minutes or until soft. Drain and dry on a paper towel. Put the pumpkin pistachios, pumpkin seeds, coconut and dates into the foods processor. Process until the mixture gets crumbly and begins to come together. Add in hemp seeds and process. Put into a medium bowl. Add in the coconut oil and green powder. Line an 8 square pyrex pan with parchment. Press into an even thickness. Chill for 2 hours, slice into 12 squares. Keep in an air tight container for a few days or freeze. Page 6 of 19

7 Hemp Milk Hemp is a super food. Hemp seeds are high in protein including edestin. Edestin is considered by scientists to be the most easily digestible form of protein in the food chain. Hemp milk is bursting with Omega-6 and Omega- 3, essential fatty acids that have anti-inflammatory benefits. It is easy on the digestive system. Hemp milk is the simplest nut milk to make because you don t have to strain it. 1 cup shelled hemp seeds 3 cups water Blend for 3 minutes in a Viatmix, 5 minutes in a regular blender. Pour into a glass jar. Refrigerate for up to 5 days. Vanilla Chia Pudding 4 servings ¾ cup chia seeds 4 cups nut milk, almond or hemp 2 tsp vanilla extract 12 drops stevia or 2 Tb maple syrup Add nut milk, vanilla and maple syrup to the blender and blend. While the blender is running on low add in the chia seeds, blend just to mix Transfer everything to a bowl and stir Let sit 10 minutes and stir again After 1 hour transfer to glass jars to store in the refrigerator Page 7 of 19

8 Beverages White Chocolate Matcha Latte Adapted from Dawson Church This drink came about as a variation on the popular bulletproof coffee from Dave Asprey s Book the Bulletproof Diet. Drink this each morning to rev up your metabolism creating energy and a sharp, focused mind. 1 large serving ½ Tb Matcha Green Tea 1 Tb cacao butter or coconut oil ½ tsp cinnamon ½ tsp organic vanilla 12 oz hot water stevia to taste (optional) ¼ cup nut milk, hemp, almond or coconut Heat the water. Place all ingredients except the nut milk into a blender. Pour in the hot water, blend until smooth and frothy. Pour in nut milk. Enjoy Page 8 of 19

9 Red Rooibos Latte Naturally CALMING and naturally REDUCES STRESS - Rooibos helps soothe the central nervous system, reducing production of the stress hormone Cortisol. SUPPORTS YOUR IMMUNE SYSTEM. Rooibos tea is rich in antioxidants. Helping to reduce effects of cell damage within the body, it may boost overall immunity to help combat lifestyle diseases. Naturally helps MAINTAIN HEALTHY SKIN AND BONES - With essential minerals such as Iron, Potassium, Calcium, Zinc and Magnesium, Rooibos tea helps strengthen your teeth and bones. 1 serving 12 oz hot rooibos tea 1 tsp cacao butter or virgin coconut oil ½ tsp maca powder (optional) ¼ cup nut milk 4-6 drops liquid stevia or 1 tsp raw honey Brew rooibos tea and keep hot on a low flame Place cacao butter and optional maca in the bottom of a blender. Add nut milk, hot rooibos tea and stevia. Blend until smooth. Add more stevia if desired Page 9 of 19

10 Breakfast Recipes High Protein Strawberry Green Smoothie This is a low glycemic smoothie with good protein from the chia and protein powder or hemp seeds. There is healthy fat from the chia and coconut milk and good fiber from the greens, fruit and chia. It is very satisfying. (To learn more about chia read this post on the Benefits of Chia) 2 servings 2 Tb chia seeds soaked in 1 cup water for 30 minutes or overnight 1 1/2 cups frozen organic strawberries 2 large handfuls of spinach, romaine or any dark leafy greens 2 stalks celery chopped 1 handful parsley 2 tsp maca (optional) 2 Tb hemp seeds or protein powder (Sunwarrior) ¼ cup full fat coconut milk from the can (Native Forest) Water Put all ingredients except water into a blender. Blend until smooth. Add water to get desired consistency Enjoy! Chef s note: The color will be brown from the spinach and strawberries together but don t get scared it tastes great! Page 10 of 19

11 Balancing Green Smoothie This is the basic recipe. You can to mix and match your greens. 2 servings 2 Tb chia seeds soaked in 1 of cup water for 30 minutes or overnight 2 cups chopped organic romaine lettuce 1 cup chopped cucumber 2 stalks of organic celery 1 cored and chopped organic green apple Juice of ½ organic lemon 1 small handful of parsley or cilantro (optional) Place the chia, water, romaine in the blender. Start the blender on low speed, and mix until smooth. Add the cucumber, celery and apple, lemon and parsley. Blend on high speed until smooth. Page 11 of 19

12 Day 1 Indian Vegetables with Coconut Lentils This dish has an abundance of different flavors given by a variety of spices like ginger, curry, cumin and turmeric. The spices will ease any inflammation in your digestive system. The main ingredient lentils are widely used throughout India, Pakistan, the Mediterranean and the Middle East. Lentils contain very high levels of protein, which makes them a great protein source on a vegetarian diet. They also contain folate, Vitamin B, dietary fiber and minerals and are the best vegetable source for iron. They are hence very useful in preventing an iron deficiency. The vegetables in this dish are all alkalizing and packed with nutrients. 4 servings 2 Tb coconut oil or ghee ¾ cup onion, diced ¼ tsp sea salt 1 tsp garlic minced 1 Tb fresh ginger, chopped 1/2 tsp turmeric 1 Tb Madras curry powder or other mild curry powder Pinch of cayenne (optional) 1 sweet potato, cut into 1 inch cubes (2-2 ½ cups) unpeeled if organic 1 large carrot, diced (¾ cup) ¾ cup red lentils 4 cups water 1 ½ cups string beans, into 1 ½ lengths 1 ½ cups cauliflower, cut into florets ¼ cup full fat coconut milk Lemon wedges Page 12 of 19

13 Melt ghee or oil in a large sauté pan. Sauté onions with salt, 5 minutes. Add garlic and ginger sauté on medium heat stirring occasionally until onions are soft another 2 minutes. Add, spices and sauté, stirring until spices are fragrant, 1 minute. Add the lentils and water, bring to a boil. Simmer on medium 15 minutes. Add potatoes and carrots, cover and simmer 10 minutes or until the lentils and sweet potatoes are almost tender. Add cauliflower and string beans, cook 5 minutes until vegetables are tender. Stir in coconut milk Serve sprinkled with a little coarse Celtic sea salt and a squeeze of lemon. A few more things: Change up the vegetables according to what is in your refrigerator but keep the sweet potatoes for a nice sweet balance. If you like hot, spicy, use a spicy curry and a pinch of cayenne. Page 13 of 19

14 Day 2 Recipes 4-6 servings Chunky Vegetable Soup 2 Tb extra virgin olive oil 1 large onion chopped 2 stalks celery diced ½ tsp Celtic sea salt 2 garlic cloves, minced 1 tsp Italian seasoning 3 cups white or baby bella mushrooms, sliced 14.5 ounce canned crushed tomatoes 1 cup carrots, cut into chunks (2 carrots) 1 cup string beans cut, into 1 inch pieces 1/8 tsp fresh coarse ground black pepper 4 cups stock, vegetable or bone 1 cup frozen organic peas 2 cups coarsely chopped spinach Heat oil in a large heavy bottomed saucepan over medium-low heat. Add olive oil, chopped onion celery and salt. Sauté for 4 minutes on medium low until translucent. Add, garlic, Italian seasoning and mushrooms Sauté on low for 5 minutes without browning. Add canned tomatoes, sauté 2 minutes. Add stock, carrots, string beans and pepper. Bring to boil reduce heat, cover and simmer on medium-low heat for 20 minutes, stirring occasionally, until string beans are tender. Add spinach and peas cover and cook an additional 3 minutes until spinach is wilted. Taste to adjust spices and salt Optional: For additional protein add 1-14oz can navy or cannellini beans when you add the carrots and string beans. Page 14 of 19

15 Day 3 Recipes Mushroom Vegetable Stroganoff This is a hearty vegetable stroganoff, you don t miss the meat at all. Instead of the usual sour cream I used cashew cream. My market only had the traditional white and Portobello mushroom but you could use shitake, oyster or maitake. Serve it with sautéed greens and a bit of sauerkraut. 4 servings ½ cup cashews, soaked overnight* 2 tsp apple cider vinegar 1 Tb olive oil 3 shallots thinly sliced (about ¾ cup) 1 ¼ lb mixed mushrooms, I used white and Portobello (2-10 oz packs) ½ tsp ground pepper 1 cup zucchini, cut in cubes ½ cup carrots sliced 2 ¾ cups vegetable, mushroom or chicken stock 1 Tb Dijon mustard 1 Tb paprika 4 Tb parsley for garnish Drain and rinse the soaking cashews. Put into a blender with ¼ cup of water and the vinegar. Blend until you have a smooth cashew cream. Set aside. Slice the shallots Halve the small mushrooms, quarter the larger mushrooms, set aside Cut the zucchini in quarters and slice into cubes, set aside Slice the carrots, set aside Page 15 of 19

16 Heat a large sauté pan. Add olive oil and shallots Sauté on low until the shallots begin to soften about 2 minutes, Add mushrooms. Cook over medium-low heat until the mushrooms begin to brown. Cook the mushrooms on medium until browned and softened minutes. Add a few tablespoons of broth as needed to prevent the mushrooms from sticking to the pan. Add the rest of the broth, mustard, paprika and pepper. Bring to a boil and lower heat. Simmer until mushrooms are tender about 15 minutes. Add carrots and zucchini, simmer 10 minutes more until the sauce has thickened and vegetables are tender. Sir in ½ cup of the cashew cream. Mix to combine thoroughly. Sprinkle with parsley Serve with any remaining cashew cream on the side. *If you are short on time, instead of soaking the cashews overnight place them into a bowl, cover with 1 of boiling water. Let sit 30 minutes. 2 servings 2 Tb extra virgin olive oil 2 garlic cloves minced 5 oz baby spinach Celtic sea salt & pepper Sautéed Spinach with Garlic Heat oil in a sauté pan on medium low Add garlic and salt. Sauté 2 minutes until garlic is softened but not brown Add spinach a few handfuls at a time, using tongs to stir while adding more. Season with salt & pepper. Keep stirring with tongs until spinach is just wilted. Serve. Page 16 of 19

17 Day 4 Recipes Roasted Rainbow Root Vegetables The spices in this dish are particularly good for digestion; cumin, coriander and fennel. The flavors tantalize your taste buds and wake up your digestive system. Yield: 4 servings 3 small beets (mix of red & yellow), peeled and cut into 1 chunks 2 small turnip, peeled and cut into 1 inch chunks 2 large carrots, cut into 1 inch chunks 1 sweet potato, cut into 1 chunks 2 parsnips, cut into 1 inch chunks 3 Tb coconut oil, melted ½ tsp Celtic sea salt 1 tsp ground cumin ½ tsp ground coriander ½ tsp fennel seed, coarsely ground in a mortar and pestle, or coarsely chopped with a knife. Pinch of cayenne Preheat the oven to 400 degrees while you prepare the vegetables and spices. Put a large baking tray into the oven to heat. Put the coconut oil into small pyrex bowl, place in the oven to melt. Mix the spices together in a separate small bowl. Combine the beet, turnip, carrot, sweet potato and parsnip chunks in a large bowl. Pour the oil over the vegetables and sprinkle with the spices. Mix to coat the vegetables. Remove the hot tray from the oven; spread the vegetables out in a single layer. Roast minutes, stirring a few times so they brown evenly. Cook until the vegetables are tender inside and caramelized on the outside. Add more salt to taste if needed, and serve. Page 17 of 19

18 Sautéed Kale with Onions 2 servings 2 Tb extra virgin olive oil 1 large onion thinly sliced 2 garlic cloves, minced 1 large bunch of kale, stems removed, thinly sliced (about 6 cups) Celtic sea salt and pepper In a large sauté pan heat the olive oil on medium-low heat. Add the onion, cook over medium-low heat until softened about 5 minutes. Add the garlic sauté 30 seconds. Add kale, season with salt and pepper. Sauté 5-8 minutes or until the kale is tender, if the pan begins to dry out before the kale is tender add a little water so it doesn't burn. Day 5 Recipes All left overs no cooking required Page 18 of 19

19 2015 Ingrid DeHart Page 19 of 19