Cleansing With Food Your Cleansing Guide to eating gluten free, dairy free, sugar free

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Denis Bruce
6 years ago
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really good even when you are cleansing or eating healthy.

These recipes can be used for inspiration to eat healthy on a

1 Cleansing With Food Your Cleansing Guide to eating gluten free, dairy free, sugar free These recipes prove that food can taste really good even when you are cleansing or eating healthy. John Lucey EAT LIKE A NUTRITIONIST! These recipes can be used for inspiration to eat healthy on a daily basis or followed as a 2-week meal plan designed by nutritionists. Kim Marchuk and Barbara Rempel

2 First published in 2012 by Cleansing With Food Copyright 2012 by Kim Marchuk and Barbara Rempel All rights reserved. No part of this book may be reproduced or distributed in any form or by any means (graphic, electronic or mechanical including photocopying, recording or by any information storage and retrieval system) without the prior written permission from the the publisher. This information is not intended to diagnose, treat, cure, or prevent any disease. Information provided is the opinion of the authors and any discussion of cleansing and nutritional health benefits is based solely on personal experience and testimony shared by individuals who participated in seminars related to this information. Please consult with a qualified medical professional to address specific health concerns you might have. Editing by Colette Linton & Beth Duerr Munro Photography by Lifeseven Photography, Dal Bryant, Christine Clancy Published by Cleansing With Food in Calgary, Alberta Canada. Printed and bound in Canada by The Data Group of Companies. Cataloguing data available from Library and Archives Canada. Cleansing With Food: Your Guide to eating gluten free, dairy free, sugar free Written by Kim Marchuk and Barbara Rempel ISBN Recipe book; Nutrition; Natural Foods; Cleansing Guide; Meal Plan 2 Your Cleansing Guide CleansingWithFood.com

3 Introduction Just as we spring clean our homes, it is also ideal to clean our bodies. Cleansing with whole foods is safe for everyone. The recipes found in this book are free of gluten, dairy and sugar. These are common stressors to our system that we often over consume. You are invited to explore delicious whole food combinations that are provided in the pages ahead. Eating these nutrient rich foods can assist the body in releasing excess toxins and shedding excess weight. Eat like a nutritionist! 3

4 EAT These Vegetables: All sorts, especially GREENS! Preferably fresh, raw, juiced, lightly steamed, sautéed (in water or coconut oil), roasted Fruit: water packed. Juices diluted with pure water. Whole Grains: quinoa, amaranth, millet, brown rice, wild rice, Nuts: Seeds: Dairy: homemade or unsweetened rice, seed or nut mylks (almond mylk, hemp mylk, coconut milk) Animal products: cold water fish (salmon, sardines, herring, mackerel), wild game, lamb, chicken, turkey, grass-fed organic beef (occasionally) AVOID These Button mushrooms (white or brown), processed veggies (creamed), corn Tropical (bananas, pineapple, papaya, mango, grapes, citrus - other than lemon); melons; dried fruits: dates, figs, raisins, Craisins, currants couscous, barley, spelt, kamut, rye Roasted, salted nuts & seeds. Peanuts, pistachios Milk, buttermilk, cheese, cream, butter, ice cream, yogurt) whether cow, goat, or sheep as well as nondairy creamers Pork, cold cuts, sausages, canned meats, hot dogs, shellfish, raw fish, veal Vegetable Protein: dried beans or peas Oils (cold pressed): hemp oil, extra virgin olive oil, extra virgin Beverages: filtered water, herbal tea, green tea (acceptable even though contains caffeine), spring water Sweeteners: Stevia and blackstrap molasses during the cleanse Seasoning & Condiments: unrefined sea salt (Celtic, Himalayan), spices and herbs (cinnamon, ginger, cloves, nutmeg, Allspice, cumin, dill, parsley, basil, cilantro, oregano, rosemary, thyme, mustard seed, curry, turmeric, pepper, etc), Bragg All Purpose Seasoning, wheat free Tamari Whole foods: with no ingredient lists or only a few real ingredients Soy (tofu; tempeh; edamame; TVP (textured vegetable protein); soy milk, nuts, Butter, processed oils, margarine, shortening, salad dressings, spreads, mayonnaise Coffee, black tea, soda pop, alcohol, drinks containing caffeine, carbonated drinks Refined sugar (white or brown), high-fructose corn syrup, evaporated cane juice, Splenda, all artificial sweeteners. Preferred sweeteners outside of maple syrup, date sugar, palm sugar Prepared condiments such as ketchup, mustard, relish, soy sauce, teriyaki sauce, barbecue sauce, mayonnaise, salad dressings, gravies, sauces Processed or packaged foods, especially with preservatives, additives, sweeteners, synthetic, artificial or irradiated ingredients. Eat like a nutritionist! 5

5 Two-Week Meal Plan DAY 1 Breakfast: Coconut Pudding (p. 24) with berries and nuts Lunch: Dinner: Amazing Bean Salad (p. 50) with a boiled egg Avocado-Salsa and Salad (p. 52) with olives Apple with almond butter Baked Salmon with Artichokes and Sun-Dried Tomatoes (p. 44) and Sesame Fresh Beans (p. 46) and Quinoa (p. 55) *Make extra salmon and quinoa and prepare next day s lunch *Use extra bean salad for Day 3 DAY 2 Breakfast: Coconut Pudding (p. 24) with applesauce and seeds Lunch: Dinner: Grated Beet Salad Quinoa Pesto Salad (p. 27) with raw veggies and left-over salmon or canned salmon Rice cakes with almond butter and cucumber or pear slices Chickpea Curry (p. 40) with Brown Rice and Wild Rice (p. 55) and cilantro *Steam extra cauliflower not used in Chickpea Curry for next day s lunch *Freeze extra Chickpea Curry for Day 6 *Freeze extra rice to add to soups or use as a side dish Breakfast: Broccoli Salad for Breakfast (p. 22) Lunch: Dinner: Prunes with chia seeds (see Soaked Prunes p. 59) Amazing Bean Salad (p.50) (left-over from Day Olive Tapenade Crock Pot Chicken and Veggies *Use extra Olive Tapenade for Days 4 & 8 and Chicken for Day 4 DAY 4 Breakfast: Green Smoothie (p. 26) Lunch: Dinner: Cilantro Hummus and peppers over Salad Raw veggies (optional with left-over Olive Tapenade) Black Bean Soup Roasted Curry Butternut Squash Soup with rice or Quinoa (p. 55) *Take left-over soup for lunch on Day 5 16 Your Cleansing Guide CleansingWithFood.com

6 Amazing Bean Salad (p. 50) Green Smoothie (p. 26) Cilantro Pesto (p. 28) Eat like a nutritionist! 21

Egg M-M-Muffins 6 muffins serves 3 Tips: muffin pans, the regular and create a time intensive cleanup. The muffins come out of the mini-muffin tins quite clean.

7 Egg M-M-Muffins 6 muffins serves 3 Tips: muffin pans, the regular and create a time intensive cleanup. The muffins come out of the mini-muffin tins quite clean. Solutions: Use silicone reusable baking cups or silicone muffin pans and still grease with coconut oil. a quick and nutritious snack on the run. These fun and tasty breakfast muffins are as easy to make for a few people as for a crowd. Make the mini muffin version for youngsters or to serve as finger food. They are best served right away out of the oven. Generously grease 6 cups of a regular size muffin tin with coconut oil. Fill the 6 cups about halfway with: 1 c. assorted veggies, chopped fine [broccoli, peppers, onion, celery, Whisk together in a bowl: 6 large eggs seasonings (optional) (salt, pepper, dried herbs, spices) Ladle the beaten eggs over the veggies, dividing evenly. Bake at 400 F for about 18 minutes, or until eggs are firm. Pop them onto a plate and serve immediately with salsa, hot sauce, mashed avocado, fresh herbs, Mom s Baked Yam Fries (p. 97), stir-fried mushrooms, etc. 68 Your Cleansing Guide CleansingWithFood.com

The recipes that Kim and Barbara provide are not only quick and easy to make, but family members are eating healthier without realizing they are eating cleanse recipes.

8 The recipes that Kim and Barbara provide are not only quick and easy to make, but family members are eating healthier without realizing they are eating cleanse recipes. My family favourites are the chickpea curry and crock pot chicken. These meals are full of flavour and now a standard rotation in my weekly meal planning. ~ Beverly Binning This book gave me all the information I needed to cleanse safely and comfortably. The food recommendations and daily meal plans made it super easy and I was so impressed by how everything tasted fabulous. Also I am able to incorporate these amazing recipes into our everyday meals so my whole family can have the benefit of such nourishing foods! Thank you kindly. ~ Amy Kohut (HealthStreet.ca) Ever wonder what a nutritionist eats? Nutritionists Kim and Barbara share their favourite recipes that have become staples in their everyday life. Having started from Standard American Diets (SAD), they have transformed their kitchens to now love the cleansing recipes they ve created throughout the years. Cleaning up your diet of gluten, dairy and sugar is a cleanse in and of itself. At any point, when you want to introduce healthier foods, or actually do a cleanse, this book is available to you. With that said, this is also a healthy way to eat on a daily basis. If you ever want to upgrade your eating habits, you can always refer to this recipe book.

Lifestyle Plan Week 8

Lifestyle Plan Week 8 Believe it or not, most people have no trouble getting enough whole grains into their diet. Clearly, all white breads should be replaced with whole grains, but don t go overboard: