7 DAY CLEAN EATING GUIDE

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Laureen Fitzgerald
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1 7 DAY CLEAN EATING GUIDE

ABOUT BE WELL & CLEAN EATING PROGRAM Healthy Living Made Simple Be Well by Dr. Frank Lipman offers a line of detoxifying cleanses and shakes, leading-edge supplements, and health coaching services.

2 ABOUT BE WELL & CLEAN EATING PROGRAM Healthy Living Made Simple Be Well by Dr. Frank Lipman offers a line of detoxifying cleanses and shakes, leading-edge supplements, and health coaching services. Our mission is to educate and inspire individuals on their journey to greater health and well being. We believe that delicious and nutritious are not mutually exclusive. Eating food you love is central to loving your healthy lifestyle. Our 7 Day Clean Eating Program provides recipes for 21 delectable, nourishing meals that will benefit you and your lifestyle. to their natural state as possible. We recommend choosing organically grown produce whenever possible to avoid ingesting pesticides and buying grass-fed meats and pastured, free-range poultry and eggs. Healthy fats fuel our bodies with slow-burning energy, support our hormonal systems, and keep us feeling satiated. We are big fans of nuts, seeds, avocados, olive oil, and coconut. Eliminating sugar from your diet is a powerful lever for health and a huge component of clean eating. You won t find refined sugar in our recipes only fruits and small amounts of raw honey and maple syrup. Clean eating removes what is harmful and includes what is beneficial. These recipes incorporate a wide variety of fresh, wholesome foods that will replenish your body and support your health and vitality. All of the recipes utilize simple, whole foods as close Most importantly, eat mindfully and take time to appreciate your meals with family and friends. Enjoy!

TABLE OF CONTENTS Clean Eating Shopping List 1 BREAKFAST Paleo Egg Muffins 3 Chia Seed Pudding 3 Coconut Flour Pancakes 4 Dairy-Free Coconut Yogurt 5 Mocha Choca Smoothie 6 Gluten-Free Crêpes 7

3 TABLE OF CONTENTS Clean Eating Shopping List 1 BREAKFAST Paleo Egg Muffins 3 Chia Seed Pudding 3 Coconut Flour Pancakes 4 Dairy-Free Coconut Yogurt 5 Mocha Choca Smoothie 6 Gluten-Free Crêpes 7 Metabolism-Boosting Smoothie 8 DINNER Braised Chicken and Vegetables 16 Roasted Salmon with Blueberries 17 Spaghetti Squash with Cherry Tomatoes and Kale 18 Slow Cooker Lamb Stew 19 Vegetable Stir-Fry with Cauliflower Rice 20 Slow Cooker Lentil Chickpea Stew 21 Chicken Noodle Stir-Fry with Nut Sauce 22 LUNCH Wild Salmon Salad 9 Butternut Squash and Root Vegetable Soup 10 Shredded Chicken and Napa Cabbage Salad 11 Chicken Vegetable Soup in 2 Parts 12 Grapefruit Kale Salad 13 Quinoa Tabouli 14 Arugula and Strawberry Salad 15

CLEAN EATING SHOPPING LIST VEGETABLES arugula avocados

chili chives daikon radish grape tomatoes kale lacinato kale

strawberries onions, yellow or white Napa cabbage mixed greens

squash shallot spring onions sweet potato tomatoes turnip

free-range leg of lamb chicken breasts, organic chicken, whole

pepper cilantro ground cinnamon cumin garlic ground ginger mint

4 CLEAN EATING SHOPPING LIST VEGETABLES arugula avocados butternut squash carrots cauliflower celery cherry tomatoes chili chives daikon radish grape tomatoes kale lacinato kale leeks FRUITS bananas blueberries grapefruit limes lemons strawberries onions, yellow or white Napa cabbage mixed greens parsnips red onion red or orange pepper scallions spaghetti squash shallot spring onions sweet potato tomatoes turnip zucchini MEAT + DAIRY butter, grass-fed eggs, organic and free-range leg of lamb chicken breasts, organic chicken, whole organic FRESH HERBS + SEASONINGS basil bay leaves ground black pepper cilantro ground cinnamon cumin garlic ground ginger mint oregano parsley red pepper flakes rosemary sea salt tamari tarragon thyme turmeric vanilla extract 1

CLEAN EATING SHOPPING LIST SEAFOOD wild salmon,

GOODS chickpeas tomato paste vegetable stock,

baking soda Be Well Chocolate Whey Protein

Protein Powder Be Well Vanilla Whey Protein

pumpkin seeds red lentils quinoa PANTRY ITEMS

bone broth coconut aminos coconut oil coconut

5 CLEAN EATING SHOPPING LIST SEAFOOD wild salmon, canned and packed in water wild salmon CANNED GOODS chickpeas tomato paste vegetable stock, organic coconut milk DRY GOODS almond flour baking soda Be Well Chocolate Whey Protein Powder Be Well Probiotic Powder Be Well Sustain Protein Powder Be Well Vanilla Whey Protein Powder cashews chia seeds FROZEN GOODS peas snap peas coconut flour coffee, organic gluten-free flour Matcha green tea powder pumpkin seeds red lentils quinoa PANTRY ITEMS almond butter balsamic vinegar Be Well MCT Oil bone broth coconut aminos coconut oil coconut sugar or syrup dry white wine extra-virgin olive oil fish sauce maple syrup 2

6 BREAKFAST

5 CHIA SEED PUDDING 4 SERVINGS PALEO EGG MUFFINS 6-12 SERVINGS, DEPENDING UPON PORTION SIZE Drop of coconut oil, extra-virgin olive oil, or grass-fed butter to line the muffin tins Vegetables :

(organic, free-range) Sea salt and fresh ground pepper to taste 1. Preheat oven to 350 F degrees. Lightly grease muffin tins with coconut oil, olive oil, or grass-fed butter. 2. Chop veggies. 3. Whisk eggs well in a large bowl.

7 5 CHIA SEED PUDDING 4 SERVINGS PALEO EGG MUFFINS 6-12 SERVINGS, DEPENDING UPON PORTION SIZE Drop of coconut oil, extra-virgin olive oil, or grass-fed butter to line the muffin tins Vegetables : choose your own or try 3 of our favorite combinations: ¼ cup chopped tomatoes + ¼ cup chopped fresh basil ½ cup chopped kale + 3 cloves chopped garlic ¼ cup chopped cilantro + ¼ cup scallions 12 eggs (organic, free-range) Sea salt and fresh ground pepper to taste 1. Preheat oven to 350 F degrees. Lightly grease muffin tins with coconut oil, olive oil, or grass-fed butter. 2. Chop veggies. 3. Whisk eggs well in a large bowl. Add sea salt and pepper. 4. Stir in veggies. (If you re making different flavors, you ll need to ration the eggs into different bowls for each flavor). 5. Pour into muffin tins. 6. Bake for minutes or until eggs are fully cooked through. 2 cups unsweetened coconut milk 1½ tablespoons maple syrup ½ teaspoon vanilla extract Pinch of sea salt ½ cup chia seeds Optional Toppings Raw nuts Fresh berries 1. Whisk together coconut milk, maple syrup, vanilla extract, and sea salt in a large mixing bowl. 2. Gradually whisk in chia seeds, making sure no clumps have formed. 3. Cover mixture with plastic wrap and refrigerate for 2 hours. 4. Top with your favorite raw nuts and berries. BREAKFASTS 3

COCONUT FLOUR PANCAKES 4 SERVINGS 4 whole eggs ⅓ cup coconut flour 2 ripe bananas, mashed 1 teaspoon baking soda ½ teaspoon ground cinnamon 1 teaspoon vanilla extract Coconut oil Optional Toppings

8 COCONUT FLOUR PANCAKES 4 SERVINGS 4 whole eggs ⅓ cup coconut flour 2 ripe bananas, mashed 1 teaspoon baking soda ½ teaspoon ground cinnamon 1 teaspoon vanilla extract Coconut oil Optional Toppings Walnuts Fresh banana slices 1. Beat eggs until frothy, then add remaining ingredients one by one, continuing to beat well to incorporate lots of air. 2. Heat coconut oil on griddle. 3. Use ¼ cup for each pancake. Cook until bubbles form and burst. 4. Turn and brown on the other side. 5. Top with walnuts and banana slices, if desired. BREAKFASTS 4

DAIRY-FREE COCONUT YOGURT 2-3 SERVINGS 2 cans full-fat coconut milk (refrigerated overnight) 1 teaspoon probiotic powder 1 tablespoon lemon juice Pinch of sea salt Optional Toppings Fresh berries

9 DAIRY-FREE COCONUT YOGURT 2-3 SERVINGS 2 cans full-fat coconut milk (refrigerated overnight) 1 teaspoon probiotic powder 1 tablespoon lemon juice Pinch of sea salt Optional Toppings Fresh berries Walnuts Chia seeds 1. Scoop cream off the top of the coconut milk. 2. Place in blender with rest of ingredients and blend until smooth. 3. Top with fresh berries, walnuts, and chia seeds, if desired. BREAKFASTS 5

MOCHA CHOCA SMOOTHIE SERVES 2 1 scoop chocolate protein powder ¼ cup brewed organic coffee or 1 teaspoon organic instant coffee powder ¾ cup unsweetened coconut milk (or nondairy milk) 1 teaspoon

10 MOCHA CHOCA SMOOTHIE SERVES 2 1 scoop chocolate protein powder ¼ cup brewed organic coffee or 1 teaspoon organic instant coffee powder ¾ cup unsweetened coconut milk (or nondairy milk) 1 teaspoon probiotic powder ¼ avocado 1 tablespoon almond butter 1 tablespoon coconut oil 1 tablespoon chia seeds ¼ teaspoon ground cinnamon 6 8 ice cubes 1. Place all ingredients into a blender and blend till creamy. BREAKFASTS 6

GLUTEN-FREE CRÊPES 4-5 THIN CRÊPES, DEPENDING UPON PAN SIZE 3 large eggs 3/4 cup gluten-free flour ¼ cup almond flour ½ cup unsweetened coconut milk 1 tablespoon melted grass-fed butter, plus extra

11 GLUTEN-FREE CRÊPES 4-5 THIN CRÊPES, DEPENDING UPON PAN SIZE 3 large eggs 3/4 cup gluten-free flour ¼ cup almond flour ½ cup unsweetened coconut milk 1 tablespoon melted grass-fed butter, plus extra for the pan Dash of vanilla extract Pinch of sea salt Optional Toppings Fresh berries Honey 1. Beat the eggs thoroughly; gradually add both flours until a thick paste is formed. 2. Slowly mix in the milk and melted butter. 3. Add the vanilla, salt, and honey, if using. 4. Beat until all the lumps are gone, and let rest for a few minutes while you heat a small pat of butter in the pan. 5. Holding the pan at an angle, pour a small amount of batter into the hot pan and swirl to coat into a thin layer. 6. When slightly browned, flip and cook on the other side. 7. Top with fresh berries or extra honey for a morning treat, if desired. BREAKFASTS 7

METABOLISM-BOOSTING SMOOTHIE 1 SERVING 1 packet Sustain protein powder or 1 scoop vanilla protein powder 1 2 teaspoons Matcha green tea powder to taste 1 cup unsweetened coconut milk Juice of half a

12 METABOLISM-BOOSTING SMOOTHIE 1 SERVING 1 packet Sustain protein powder or 1 scoop vanilla protein powder 1 2 teaspoons Matcha green tea powder to taste 1 cup unsweetened coconut milk Juice of half a lime 1 tablespoon MCT Oil ¼ avocado ¼ teaspoon ground ginger 1 tablespoon chia seeds 1 cup organic kale or spinach 4 6 ice cubes 1. Place all ingredients in your blender and blend until smooth and creamy. BREAKFASTS 8

13 LUNCH

WILD SALMON SALAD 1 SERVING Can of wild salmon, packed in water Juice of half a lemon 1 tablespoon of extra-virgin olive oil Small amount of chopped vegetables : celery, carrots, cucumber, tomatoes,

14 WILD SALMON SALAD 1 SERVING Can of wild salmon, packed in water Juice of half a lemon 1 tablespoon of extra-virgin olive oil Small amount of chopped vegetables : celery, carrots, cucumber, tomatoes, radishes, peas ½ avocado Chopped parsley (or other herb) Mixed greens 1. Mix half a can of salmon with lemon juice, olive oil, and chopped vegetables. 2. Slice and add avocado and chopped parsley (or other herb), and mound on top of salad greens with additional chopped vegetables. LUNCH 9

BUTTERNUT SQUASH AND ROOT VEGETABLE SOUP 8 SERVINGS 3 tablespoons extra-virgin olive oil 1 large onion, peeled and chopped 2 cloves fresh garlic, crushed 1 large butternut squash, peeled, seeded, and

15 BUTTERNUT SQUASH AND ROOT VEGETABLE SOUP 8 SERVINGS 3 tablespoons extra-virgin olive oil 1 large onion, peeled and chopped 2 cloves fresh garlic, crushed 1 large butternut squash, peeled, seeded, and cubed 3 carrots, peeled and chopped 3 parsnips, peeled and chopped 1 sweet potato, peeled and chopped 2 leeks, cleaned and chopped, white parts only 1 teaspoon ground thyme Sea salt and freshly ground pepper to taste 8 cups organic vegetable stock 1. Heat the oil in a large pot, add the onions and garlic and sauté until they are soft. 2. Add remaining vegetables, thyme, salt, and pepper and sauté for a few more minutes. 3. Pour in the stock and bring to a boil. 4. Reduce heat, cover, and simmer till the vegetables are soft, about 45 minutes. 5. Cool, then puree. 6. Adjust seasonings to taste and reheat before serving. LUNCH 10

SHREDDED CHICKEN AND NAPA CABBAGE SALAD 4 SERVINGS ½ - 1 cup chicken : use leftovers from a rotisserie or roast chicken, or some sliced, grilled chicken breast 1 head Napa cabbage, washed well and

16 SHREDDED CHICKEN AND NAPA CABBAGE SALAD 4 SERVINGS ½ - 1 cup chicken : use leftovers from a rotisserie or roast chicken, or some sliced, grilled chicken breast 1 head Napa cabbage, washed well and sliced into strips ½ red or orange pepper 1 carrot ⅓ cup cilantro leaves 3 spring onions ⅓ cup cashews, roughly chopped 1 tablespoon chia seeds 1 teaspoon ground thyme Sea salt and freshly ground pepper to taste Dressing ¼ cup fish sauce 1 tablespoon grated ginger 1 chili, seeds removed, thinly sliced (optional : adjust to your own spice preference) 1 clove garlic, grated 2 tablespoons lime juice ¼ cup water 1. Mix all the dressing ingredients together in a bowl or jar and set aside. 2. With your fingers, shred the chicken into bite-size pieces or, if you re using grilled breasts, slice the breasts thin. Drizzle the chicken with ¼ cup of the dressing and set aside. 3. Cut up your salad ingredients and add them to a large mixing bowl. Pour the remaining dressing over and toss everything together well. 4. Add in the chicken and chia seeds. Give it another toss, and serve. LUNCH 11

17 CHICKEN VEGETABLE SOUP IN 2 PARTS 4 SERVINGS Part 1: Making the Stock 1 whole organic chicken, rinsed 2 whole carrots 3 celery stalks 2 large white onions, quartered 1 turnip, halved 1 head of garlic, halved 2 bay leaves Thyme Peppercorn 1. In a large stockpot, combine the chicken, carrots, celery, onions, turnip, and garlic. Pour in cold water to cover the chicken and vegetables. 2. Add the thyme, bay leaves, and peppercorn, and allow it to come to a boil. 3. Lower the heat and simmer for at least 2 hours but up to 10 hours. The longer you let it simmer, the more flavorful the broth. 4. Transfer the chicken to a cutting board. 5. Once it cools a bit, pull the meat from the bones and cut into ½-inch pieces. 6. Strain the stock through a fine sieve into another pot and discard the vegetables. Part 2: Chicken Vegetable Soup 2 tablespoons extra-virgin olive oil 1 medium onion, chopped 3 garlic cloves, minced 6 large carrots, chopped into ½-inch thick pieces 5 medium parsnips, chopped into ½-inch thick pieces 2 celery stalks, chopped into ½-inch thick pieces Shredded cooked meat from the chicken 1. Heat olive oil in your stockpot and add all the chopped vegetables. Let them sauté for 5-6 minutes. 2. Add the thyme, bay leaves, and peppercorn and allow it to come to a boil. 3. Add the broth, cover, and simmer for minutes until the vegetables get tender. 4. Add the meat from the chicken, allow to simmer for a few minutes, and it s ready to be served. LUNCH 12

GRAPEFRUIT KALE SALAD 2 SERVINGS 1 head lacinato kale ½ grapefruit, peeled and chopped into small pieces ½ avocado 1 tablespoon pumpkin seeds 1 shallot, thinly sliced Juice of half a lemon 1 teaspoon

18 GRAPEFRUIT KALE SALAD 2 SERVINGS 1 head lacinato kale ½ grapefruit, peeled and chopped into small pieces ½ avocado 1 tablespoon pumpkin seeds 1 shallot, thinly sliced Juice of half a lemon 1 teaspoon olive oil Pinch of sea salt Pinch of freshly ground pepper Pinch of red pepper flakes 1. Trim bottom 2 inches off kale stems and discard. Slice kale, including ribs, into 3/4-inch wide ribbons. Put kale in bowl. 2. Add the chopped grapefruit, avocado, pumpkin seeds, and shallots to the salad. 3. Toss with lemon juice and olive oil. 4. Top with salt, fresh ground pepper, and red pepper flakes. LUNCH 13

QUINOA TABOULI 4-6 SERVINGS 1 cup uncooked quinoa, rinsed and drained ½ cup chopped scallions 1 cup chopped parsley ¼ cup chopped fresh mint ½ cup quartered grape tomatoes Sea salt and freshly ground

19 QUINOA TABOULI 4-6 SERVINGS 1 cup uncooked quinoa, rinsed and drained ½ cup chopped scallions 1 cup chopped parsley ¼ cup chopped fresh mint ½ cup quartered grape tomatoes Sea salt and freshly ground pepper to taste ¼ cup extra-virgin olive oil ¼ cup fresh lemon juice 1 teaspoon minced garlic 1. After rinsing the quinoa, cook it as per package (usually a 2:1 ratio of liquid to grain). Allow to cool. 2. Add scallions, parsley, mint, and tomatoes to the quinoa. Mix. Add salt and pepper to taste. 3. Whisk olive oil, lemon juice, and garlic together until blended. Add it to quinoa and veggies and mix until thoroughly combined. LUNCH 14

ARUGULA AND STRAWBERRY SALAD 2 SERVINGS 1 bunch arugula, washed, dried, and torn 1 cup fresh strawberries, washed, hulled, and cut into quarters or halves ½ - 1 tablespoon extra-virgin olive oil ½ -

20 ARUGULA AND STRAWBERRY SALAD 2 SERVINGS 1 bunch arugula, washed, dried, and torn 1 cup fresh strawberries, washed, hulled, and cut into quarters or halves ½ - 1 tablespoon extra-virgin olive oil ½ - 1 tablespoon balsamic vinegar Sea salt and freshly ground black pepper to taste Optional Toppings Goat cheese, crumbled Red onion, thinly sliced Slivered almonds, lightly toasted 1. Toss all ingredients together in a salad bowl and enjoy. LUNCH 15

21 DINNER

BRAISED CHICKEN AND VEGETABLES 4-6 SERVINGS 2 tablespoons grass-fed butter 2½-3 pound whole chicken, cut into pieces; or bone-in breasts, thighs, and drumsticks Sea salt and freshly ground black

22 BRAISED CHICKEN AND VEGETABLES 4-6 SERVINGS 2 tablespoons grass-fed butter 2½-3 pound whole chicken, cut into pieces; or bone-in breasts, thighs, and drumsticks Sea salt and freshly ground black pepper 1 large onion, finely chopped 4 cloves garlic, thinly sliced 4 6 carrots, sliced into 1-inch pieces 3 ribs celery, sliced into 1-inch pieces (you may add and/or substitute other vegetables of your choice such as zucchini, mushrooms, or potatoes) 1 cup dry white wine (substitute broth or stock if you prefer) 2 or more cups bone broth or good-quality chicken stock, depending upon size of your pot 2 tablespoons finely chopped fresh herbs such as thyme, rosemary, chives, oregano, tarragon or a combination Lemon zest from 1 small lemon (optional) 2 tablespoons roughly chopped parsley (or other herb) for garnish 1. Melt butter in a large Dutch oven or enameled cast-iron pan. 2. Rinse and pat dry the chicken and season each piece with salt and pepper and place in pot. 3. Over medium-high heat, brown the chicken on each side about 5-7 minutes per side. 4. Transfer chicken to a plate. Add the chopped onion, garlic, carrots, and celery to pot, and sauté for 5-7 minutes. 5. Add the wine to deglaze the pan, stirring and loosening any browned vegetables stuck to the pot. Bring wine to a simmer and then add the chicken pieces, placing them on top of the vegetables. 6. Add enough broth or stock to come halfway up the sides of the chicken pieces (chicken is not submerged in liquid but is partially covered in liquid), and bring to a simmer. 7. Sprinkle herbs and fresh lemon zest, if using, on top of chicken and cover pot with lid. Let simmer gently for minutes until chicken is cooked through. 8. Check seasoning and sprinkle with fresh, chopped parsley to serve. DINNER 16

ROASTED SALMON WITH BLUEBERRIES 4 SERVINGS 1½ to 2 pounds filet of wild salmon 3 tablespoons extra-virgin olive oil 1 lemon 2 cloves garlic 1 pint fresh blueberries (or approximately 2 cups frozen

23 ROASTED SALMON WITH BLUEBERRIES 4 SERVINGS 1½ to 2 pounds filet of wild salmon 3 tablespoons extra-virgin olive oil 1 lemon 2 cloves garlic 1 pint fresh blueberries (or approximately 2 cups frozen blueberries) 2 teaspoons chopped fresh rosemary Sea salt and freshly ground pepper to taste 1. Preheat oven to 425 F degrees. 2. Lightly oil a baking sheet or oven-safe dish with 1 tablespoon olive oil. 3. Lay the salmon on the baking sheet or dish and sprinkle with sea salt and pepper. 4. Roast the salmon for 6 8 minutes, until tender and flaky. 5. Meanwhile, heat 2 tablespoons olive oil in a small pan and sauté the garlic lightly, for 1 2 minutes 6. Squeeze the juice of half of the lemon into the pan and add the blueberries. 7. Smash the blueberries with a fork or potato masher and stir gently. 8. After 3 4 minutes, add the finely chopped rosemary and season to taste with sea salt and pepper. 9. Continue to let the sauce simmer until salmon is ready. (Sauce can be made ahead and reserved.) 10. Serve the salmon topped with blueberry sauce, with the remainder of the lemon sliced into wedges, on the side. DINNER 17

SPAGHETTI SQUASH WITH CHERRY TOMATOES AND KALE 4-6 SERVINGS 1 medium-size spaghetti squash Sea salt and freshly ground pepper 1 bunch kale 1 quart cherry tomatoes 5 medium cloves garlic, minced (or

24 SPAGHETTI SQUASH WITH CHERRY TOMATOES AND KALE 4-6 SERVINGS 1 medium-size spaghetti squash Sea salt and freshly ground pepper 1 bunch kale 1 quart cherry tomatoes 5 medium cloves garlic, minced (or less for a less intense garlic flavor) A sprinkle of red pepper flake Extra-virgin olive oil 1. Preheat oven to 400 F degrees. 2. Slice your spaghetti squash in half lengthwise and use a spoon to scrape out the seeds. Drizzle with a little olive oil along with a sprinkle of sea salt and black pepper. 3. Place squash face-down on a lined baking sheet (recommend lining with parchment paper) and cook for about 45 minutes, until tender. 4. While the squash is baking, get your kale and tomatoes ready. 5. Rinse tomatoes and chop into halves or quarters. Rinse kale. Using your hands, rip leaves from the stems and tear into small pieces. Set everything aside. 6. Place a few tablespoons of olive oil, minced garlic, and red pepper flakes in a pan over medium heat. Simmer for a few minutes (until garlic begins to brown) and then add tomatoes and kale. 7. Cook for a few more minutes until tomatoes are tender and kale begins to soften. 8. When squash is done cooking, remove it from the oven and let cool a few minutes. 9. Using a fork, scrape out the insides of the squash, which will come apart in strands. 10. Place strands in a bowl and mix with kale and tomatoes. 11. Sprinkle with additional sea salt and black pepper to taste. LUNCH 18

SLOW COOKER LAMB STEW 4-6 SERVINGS 2 pounds leg of lamb, chopped into cubes with excess fat and skin trimmed 2 teaspoons coconut oil 3 leeks, chopped with dark green tops discarded 4 large carrots,

25 SLOW COOKER LAMB STEW 4-6 SERVINGS 2 pounds leg of lamb, chopped into cubes with excess fat and skin trimmed 2 teaspoons coconut oil 3 leeks, chopped with dark green tops discarded 4 large carrots, chopped 3 stalks celery, chopped 5 cloves of garlic, roughly chopped 3 sprigs thyme 3 sprigs rosemary Sea salt and freshly ground pepper to taste 1 cup peas Parsley, chopped and sprinkled over at the end 1. Brown the meat on medium heat in coconut oil first. 2. Put all ingredients (except peas) in the crockpot on medium for 4.5 hours. 3. Add peas in the last 20 minutes of cooking. DINNER 19

VEGETABLE STIR-FRY WITH CAULIFLOWER RICE 2-3 SERVINGS Vegetable Stir-Fry 2 tablespoons coconut oil 1 tablespoon ginger, minced 2 garlic cloves, minced 1 small yellow onion, chopped 1 cup carrots, cut

26 VEGETABLE STIR-FRY WITH CAULIFLOWER RICE 2-3 SERVINGS Vegetable Stir-Fry 2 tablespoons coconut oil 1 tablespoon ginger, minced 2 garlic cloves, minced 1 small yellow onion, chopped 1 cup carrots, cut into ¼ inch thick pieces 1 cup kale, chopped in medium-size pieces 1 tablespoon tamari 1 tablespoon sea salt 1. Heat the coconut oil in pan or wok. 2. Sprinkle in the ginger and garlic until it becomes brown. 3. Toss in the vegetables and cook until tender. 4. Add in the tamari and extra seasoning to taste. Cauliflower Rice 1 medium head cauliflower 1 heaping tablespoon grass-fed butter 1 clove garlic, minced ½ cup yellow onion, chopped 1 tablespoon ginger, minced 2 garlic cloves, minced ½ teaspoon cumin ½ teaspoon turmeric ½ teaspoon ground ginger powder Sea salt and freshly ground pepper to taste 1. Rinse cauliflower and slice into big pieces. 2. Using a cheese grater, grate cauliflower into a coarse texture so it resembles rice, or use a food processor and simply pulse until desired texture is reached. 3. Heat the butter in a pan over medium heat, and add garlic and onion, cooking for a few minutes, until fragrant. 4. Add in grated cauliflower and spices, and continue to cook for another 4-5 minutes, until heated. 5. Season with salt and pepper. DINNER 20

SLOW COOKER LENTIL CHICKPEA STEW 6-8 SERVINGS ¾ cup dried chickpeas (soak overnight) 2½ pounds butternut squash, peeled, seeded, and cut into 1-inch cubes 2 large carrots, peeled and cut into ½-inch

27 SLOW COOKER LENTIL CHICKPEA STEW 6-8 SERVINGS ¾ cup dried chickpeas (soak overnight) 2½ pounds butternut squash, peeled, seeded, and cut into 1-inch cubes 2 large carrots, peeled and cut into ½-inch pieces 1 large onion, chopped 1 cup red lentils 4 cups organic vegetable broth 2 tablespoons organic tomato paste 1 tablespoon minced peeled fresh ginger 1½ teaspoons ground cumin 1 teaspoon salt ¼ teaspoon freshly ground pepper ¼ cup lime juice ¼ cup packed fresh cilantro leaves, chopped 1. Combine the soaked chickpeas with all ingredients in slow cooker. 2. Cook on low setting for 6 hours. DINNER 21

CHICKEN NOODLE STIR-FRY WITH NUT SAUCE 2 SERVINGS 2 organic chicken breast fillets, cut in even-size chunks Sea salt and freshly ground pepper 1 tablespoon virgin coconut oil 2-3 servings buckwheat

28 CHICKEN NOODLE STIR-FRY WITH NUT SAUCE 2 SERVINGS 2 organic chicken breast fillets, cut in even-size chunks Sea salt and freshly ground pepper 1 tablespoon virgin coconut oil 2-3 servings buckwheat soba noodles ½ red onion, cut into wedges 1 carrot, halved and sliced 1 daikon radish, halved and sliced 1 zucchini, halved and sliced ½ cup snap peas, cut in half 1 cup cilantro, chopped Sauce 2 tablespoons almond butter (or cashew butter) 1 teaspoon tamari 1 teaspoon coconut aminos Juice of half of lime 1 inch ginger, finely grated Sea salt to taste Splash of water to help thin the sauce to your desired consistency 1. Mix all the sauce ingredients together in a bowl and mix well until smooth. Set aside. 2. Sprinkle the chicken with salt and pepper. In a wok or deep pan add the coconut oil and cook the chicken. Take the chicken out of the pan and set aside. 3. Cook the noodles according to the package description, and drain. 4. Stir-fry the vegetables, starting with the onions and carrots, slowly add in all the other vegetables. Keep stirring and moving the vegetables around as they cook. 5. Add the chicken and noodles to the wok with the vegetables and toss. 6. Pour over the sauce, stir to coat all the chicken and vegetables. Drizzle in some fresh cilantro. 7. Plate, garnish with some more cilantro, and serve. DINNER 22

Be Well CLeanse. Menu plan, shopping lists, & recipes for the perfect 2 week cleanse. bewell.com

Be Well CLeanse. Menu plan, shopping lists, & recipes for the perfect 2 week cleanse. bewell.com Be Well CLeanse Menu plan, shopping lists, & recipes for the perfect 2 week cleanse bewell.com Menu: WEEK ONE DAY 1 Lunch: Smoked Salmon Salad (page 12) Dinner: Grass Fed Burger with Quick Probiotic Pickle