by DR. FRANK LIPMAN 14 RECIPES FOR THE BE WELL CLEANSE

Transcription

1 by DR. FRANK LIPMAN 14 RECIPES FOR THE BE WELL CLEANSE

2 7 Days of Meals We believe that delicious, nourishing food is central to a healthy lifestyle. Especially during a detoxification program. In addition to 3 shakes a day, the Be Well Cleanse includes lunch and dinner, selected from ingredients on the Cleanse Diet Plan. For more Cleanse meal ideas, we have Additional Recipes on our website and on our Pinterest Page. For Cleanse shake ideas and recipes, read our simple guide to Cleanse Smoothies and find 6 more Cleanse Shake Recipes Here. Index of Recipes Day 1 Lunch: Summery Kale Salad Day 1 Dinner: Quinoa-Salmon Burgers Day 2 Lunch: Detox Soup with Broccoli, Spinach and Ginger Day 2 Dinner: Perfect Roast Chicken Day 3 Lunch: Collard Green Wraps with Chicken Day 3 Dinner: Cod Piccata Day 4 Lunch: Quinoa Salad with Asparagus, Peas, Avocado and Lemon-Basil Dressing Day 4 Dinner: Paleo Pad See Ew Day 5 Lunch: Carrot, White Bean and Cilantro Salad Day 5 Dinner: Gluten-Free Pasta with Greens and Mushroom Sauté Day 6 Lunch: Cilantro Spinach Sweet Potato Soup Day 6 Dinner: Thyme Salmon with Leek Coulis Day 7 Lunch: Sardine Salad with Artichoke Hearts and Creamy Lemon Shallot Dressing Day 7 Dinner: Light and Lemony 10-Minute Flounder

3 Day 1 Lunch Summery Kale Salad Yield: 2 servings From Best Green Eats Ever photo credit: Patryce Bąk 1 bunch of lacinato kale, stems removed and chopped into small, bite sized pieces juice of 1/2 lemon sprinkle of Himalayan sea salt 1 tbsp olive oil 1/2 avocado 1 peach, pit removed and sliced ½ jicama, cut in small cubes 1/3 cup toasted hazelnuts Add the kale to a bowl and pour over the lemon juice, olive oil and salt. Roll up your sleeves and massage the kale with your hands until it softens and becomes a bright dark green color. Add the avocado and massage that in too. Add the rest of the ingredients, finishing with a sprinkle of the jicama and hazelnuts.

4 Day 1 Dinner Quinoa-Salmon Burgers Yield: 6 patties From Nourishing Meals 3 to 4 green onions, ends trimmed 1 large handful fresh cilantro (or other herb such as parsley or dill) 1 to 2 teaspoons lemon zest 1 teaspoon sea salt Freshly ground black pepper 1 to 1 1/2 pounds raw wild salmon, skinned and deboned 1 cup cooked quinoa Using a food processor fitted with the "s" blade process the green onions, cilantro, lemon zest, salt, and black pepper until it is finely minced. Add the salmon and quinoa and process again until desired consistency; a few remaining chunks are fine so pulse it until you get the consistency you want. Form into patties and place onto a plate. Heat a large skillet over medium to medium-high heat. Add a tablespoon or so of olive oil and place a few patties in the skillet. Cook in small batches (e.g. three at a time) in a 10-inch skillet. If your pan is hot it should only take 2 to 3 minutes per side to cook. If your pan is not quite heated it will take about 5 minutes per side and they may stick a little.

5 Day 2 Lunch Detox Soup with Broccoli, Spinach and Ginger Yield: 4 servings From Gluten Free Goddess 1 tablespoon olive oil 2 cloves of garlic, chopped 2 tablespoons diced onion 1 inch of fresh ginger, peeled and chopped 4 cups fresh broccoli, cut up 1/2 pound of fresh spinach leaves 3 parsnips, peeled, cored, chopped 2 ribs of celery, trimmed, chopped A handful of fresh parsley, roughly chopped Fresh water, as needed Sea salt and ground pepper, to taste Lemon or lime juice Using a large soup pot, heat the olive oil over medium heat and stir in the garlic, onion, and ginger to season the oil. Add the broccoli, spinach, parsnips, celery and parsley, and stir a bit until the spinach wilts and collapses. Add just enough water to cover the vegetables. Remember the spinach will cook down quite a bit, so don't add too much water at first. You can always thin the soup later, if you need to. Bring to a high simmer, cover the pot, and reduce the heat to a medium simmer. Cook for fifteen minutes or so until the veggies are softened. Use an immersion blender to puree the soup. Taste test. Does it need brightening? Add a squeeze of lemon or lime juice.

6 Day 2 Dinner Perfect Roast Chicken Yield: 4-6 servings use leftover chicken for Day 3 lunch recipe From Elana s Pantry 1 whole chicken (2-3 pounds) Sea salt Freshly ground black pepper 1 bunch fresh thyme 1 lemon, halved 1 head garlic, cut in half crosswise 2 tablespoons olive oil 1 medium onion, quartered Preheat oven to 425. Remove chicken giblets and rinse chicken inside and out. Pat chicken dry and place it in a 9 x 13 inch baking dish. Liberally salt and pepper inside of chicken and stuff cavity with bunch of thyme, both halves of lemon and all garlic. Brush outside of chicken with olive oil and sprinkle with salt and pepper. Tie legs together with kitchen string and tuck wings under body of chicken. Place each onion quarter into a corner of dish. Roast chicken for 1 ½ hours or until juices run clear. Allow to cool slightly before serving.

7 Day 3 Lunch Collard Green Wraps with Chicken Yield: 2 servings From Choosing Raw 1 small bunch collard greens or head of romaine or butter lettuce 2 carrots, julienned or sliced thinly ½ cucumber, sliced into matchsticks ¼ cup sliced scallions or red onion ½ avocado mashed and/or 2 tablespoons hummus 1 cup cooked chicken (shredded or sliced) Lemon juice to taste Lettuce or collard green wraps are a convenient way to use up leftovers for a simple and portable lunch. Simply take a large leaf and spread 1 2 tablespoons hummus, 2 tablespoons of mashed avocado, and add sliced carrot and/or cucumber and shredded chicken leftover from last night s roast chicken. Wrap up and secure with a toothpick. Use the veggies you have on hand or any leftover grains such as rice or quinoa. For step-by-step instructions on how to make the perfect wrap with collard green leaves, visit Choosing Raw s Online Tutorial.

8 Day 3 Dinner Cod Piccata Yield: 4-6 servings Adapted from Elana s Pantry 1½ pounds cod ½ cup blanched almond flour ½ teaspoon celtic sea salt ½ teaspoon dried mixed herbs 6-8 tablespoons olive oil 1 cup chicken stock or vegetable stock ¼ cup lemon juice ¼ cup brined capers ¼ cup fresh chopped parsley Cut the cod into 6 pieces, rinse the pieces in water and pat dry with paper towel. Mix together the almond flour, salt and dried herbs and then dredge the pieces of fish thoroughly in flour mixture, until well coated. Heat 4 tablespoons olive oil in a large skillet on medium high heat; add as many of the cod pieces as will fit comfortably and brown well, about 3 minutes per side. Transfer from skillet to a plate, and repeat with remaining cod, adding more oil if needed. Place plate of cod in warm oven while preparing the sauce. Add chicken stock, lemon juice, and capers to skillet and use a metal spatula to loosen the browned bits and incorporate them into the sauce. Reduce the sauce by half then whisk in 2-3 tablespoons of olive oil. Plate the cod, pour the sauce over it and sprinkle with parsley to serve.

9 Day 4 Lunch Quinoa Salad with Asparagus, Peas, Avocado & Lemon-Basil Dressing Yield: 4-6 servings Adapted from Two Peas and Their Pod for the salad 2 cups water 1 cup quinoa 1/2 teaspoon salt 2 teaspoons olive oil 1 small bunch asparagus, about 15 spears, cut into 1-inch pieces 1 tablespoon fresh lemon juice 1 cup frozen peas 1 avocado, chopped Salt and freshly ground black pepper, to taste 1/4 cup chopped basil for the dressing 3 tablespoons olive oil 3 tablespoons fresh lemon juice 1 teaspoon honey 1 clove garlic, minced 1 tablespoon finely chopped fresh basil Salt and freshly ground black pepper, to taste In a small bowl or medium jar, combine the dressing ingredients. Whisk to combine or shake with the jar lid on tight. Set aside. Add water, quinoa, and salt to a medium saucepan and bring to a boil over medium heat. Boil for 5 minutes. Turn the heat to low and simmer for about 15 minutes, or until water is absorbed. Remove from heat and fluff with a fork. While the quinoa is cooking, cook the asparagus. In a large skillet, heat the olive oil over medium heat. Add the asparagus and fresh lemon juice. Cook until tender, about 5 minutes. Stir in the peas and cook for an additional 2 minutes. In a large bowl, combine quinoa, asparagus, peas, and avocado. Pour the dressing over the salad and stir until well coated; add the fresh basil and season with salt and pepper to taste.

10 Day 4 Dinner Paleo Pad See Ew Yield: 6 servings Adapted from Against All Grain 6 garlic cloves, peeled and minced 1 pound chicken breast, boneless and skinless 2 tablespoons olive or coconut oil 3 cups broccoli rabe florets and leaves (or chinese broccoli) 10 carrots, peeled 1/3 cup coconut aminos 1 tablespoon honey Lay your peeled carrots flat on a cutting board and use a vegetable peeler to create very thin but wide ribbons. Slice the chicken very thinly on a diagonal. Warm the oil in a deep sauté pan or wok over medium heat, then add the garlic and chicken and sauté for 5 minutes until the chicken is white on the outside. Add the broccoli, coconut aminos, and honey, and continue cooking for 5 minutes until the broccoli has softened a bit. Add the carrot ribbons and cook for 5 more minutes. Stir together and serve.

11 Day 5 Lunch Carrot, White Bean and Cilantro Salad Yield: 2 servings Adapted from My Darling Lemon Thyme 1 cup dried cannellini beans, soaked overnight in plenty of water or 1 can of BPA-free, organic canned beans such as Eden Organic brand, rinsed and drained. 1 clove garlic, peeled and roughly chopped 1/2 teaspoon fine grain sea salt 1 teaspoon cumin seeds, lightly toasted and ground Zest and juice of 1 lime, plus extra for squeezing 4 tablespoons extra virgin olive oil 6 medium carrots (500g), peeled and cut into thin matchsticks Sea salt and freshly ground black pepper Small handful of cilantro leaves Drain the soaking water off the beans. Cover with fresh water and cook over medium heatfor minutes or until soft, but not falling apart. Once the beans are cooked, drain and set aside briefly while you cook the carrots. Heat a frying pan over high heat then add 1-2 teaspoons of olive oil, toss in the carrot sticks and cook over high heat, letting some char around the edges, until they start to soften a little. If you are using canned beans, add them to the pan now, and heat for a few minutes until warm. Immediately combine the hot beans and carrots with the dressing and set aside for an hour to marinate if you have the time. By adding the beans and carrots hot, they will soak up all that wonderful dressing. I served this at room temperature, but if you prefer reheat over medium heat in a pan. Toss in a small handful of roughly torn cilantro leaves and serve.

12 Day 5 Dinner Gluten-Free Pasta with Greens and Mushroom Sauté Yield: 2 servings Adapted from Best Green Eats Ever 1 cup uncooked brown rice or quinoa pasta (penne or fusilli works great) 1 tbsp olive oil 2 cloves garlic, minced 1 small yellow onion, chopped 2 cups sliced mushrooms of your choice 1 cup broccoli florets 2 cups chopped kale 1 cup pre-cooked or canned adzuki beans (but any other beans would work here too!) 1 small can of anchovy filets, finely shopped 1/4 cup chopped, fresh basil Heat a deep pan or skillet, add the olive oil and minced garlic. Sauté for a minute. Be careful not to burn the garlic; add the chopped onion and sauté for about 5 minutes until the onion turns translucent and soft. Add the mushrooms and broccoli, sauté for another few minutes. Toss in the kale, cooked beans and anchovies. Cook the pasta according to the package instruction. Drain, saving about 1/3 cup of starchy cooking water. Finally, toss the pasta and the sautéed vegetables together and add a splash of the cooking water. Combine everything well. Just before serving, add the basil.

13 Day 6 Lunch Cilantro Spinach Sweet Potato Soup Yield: 6.5 cups / 1.5 liters Adapted from My New Roots 1 Tbsp. coconut oil 2 medium onions, chopped 5 cloves garlic, minced 1 tsp. sea salt 3 cups water 2 medium-large sweet potato, scrubbed and cut into 1 cubes 1 Tbsp. freshly-squeezed lemon juice pinch ¼ tsp. cayenne pepper (to your taste) 2 cups / 60g cilantro (leaves and tender stems) 2 cups / 50g firmly packed baby spinach Heat coconut oil in a large stockpot. Add onions and salt, stir to coat and let cook until onions have softened, about 5-7 minutes. Add garlic, stir, cook 1 minute. Add sweet potato and water. Bring to a boil, reduce to simmer and cook until the sweet potatoes are tender, about minutes. Place soup contents in a blender. Blend on high until smooth, then add spinach, cilantro, lemon and cayenne. Season to taste. Serve and enjoy. Store cooled leftovers in the fridge.

14 Day 6 Dinner Thyme Salmon with Leek Coulis Yield: 2 servings From Elana s Pantry Thyme Salmon 1 pound salmon 12 sprigs thyme 1 tablespoon olive oil 1 teaspoon sea salt Heat oven to 500. Rinse salmon and pat dry. Place salmon on a parchment paper-lined baking sheet, on top of the thyme sprigs. Rub salmon with olive oil and sprinkle with salt. Turn off oven and place salmon in hot oven, baking for minutes, until just pink on the very inside. Serve with Leek Coulis Leek Coulis ¼ cup olive oil 2 leeks, white part and two inches of green part 1 fennel bulb, finely chopped 1 tablespoon fresh thyme, finely chopped 3 cups baby spinach, roughly chopped 1 cup coconut milk ¼ cup lemon juice, freshly squeezed ¼ teaspoon sea salt ¼ cup olive oil Heat olive oil in a large skillet. Sauté leeks and fennel for 6-8 minutes until soft. Stir in thyme and spinach and cover skillet or 2-3 minutes until spinach is thoroughly wilted. Stir coconut milk into mixture and transfer mixture to a food processor, blender or Vitamix and puree on highest speed until smooth. Blend in lemon juice and salt. While food processor or Vitamix is running on medium speed, slowly drizzle in olive oil. Serve over salmon.

15 Day 7 Lunch Sardine Salad with Artichoke Hearts and Creamy Lemon- Shallot Dressing Yield: 2 large servings From The Nourishing Gourmet Salad 1 can of sardines (or canned wild salmon, if you prefer) 3 radishes, chopped 3-4 whole cooked artichoke hearts, cut into quarters (fresh or frozen/thawed) About 4-6 cups of chopped romaine lettuce Salad Dressing ½ cup of olive oil ¼ cup fresh lemon juice 1 tablespoon raw honey 1 large shallot, chopped 1 clove of garlic, chopped 1 tablespoon Dijon mustard ½ teaspoon sea salt Put all the salad dressing ingredients into a glass measuring cup or a large mason jar. If you have a hand blender, gently pulse the mixture together until it is a creamy consistency. If you don't have a hand blender, you can use a stand blender just as easily. Assemble your salad. On a bed of chopped romaine lettuce sprinkle your radish pieces and artichoke hearts. Open your tin of sardines (or canned wild salmon), and use a fork to break apart the fish onto your salad. Top with the lemon shallot dressing.

16 Day 7 Dinner Light and Lemony 10-Minute Flounder Yield: 4 servings Adapted from Jonny Bowden ¼ cup fresh basil leaves 4 fresh flounder fillets (4-6 ounces each) Sea salt and fresh ground black pepper 2 tablespoons cold-pressed, unrefined coconut oil 2 tablespoons fresh-squeezed lemon juice ¼ cup slivered almonds Stack the basil leaves on top of each other and roll them up together like a cigar. Slice or snip widthwise into thin strips. Set aside. Lightly season the fillets all over with salt and pepper, to taste. Heat the coconut oil in a large skillet over medium heat. Once melted, stir in the lemon juice and add the fish and almonds. Cook the fish for 2-3 minutes per side or until just cooked through (flakes with a fork). Sprinkle the basil over all to serve. Serve on a bed of raw or sautéed greens such as spinach, kale or collard greens or with a large salad.