1 Winter Vitality DETOX MEAL PLAN &recipes To Your Health - Margery Corrigan, CHHC
4 PHASE ONE&THREE Sample meal plan MON Winter Greens Smoothie BREAKFAST LUNCH DINNER SNACKS & TREATS Shrimp with Rosemary Sauce & Sautéed Greens Winter Quinoa & Spinach & Persimmon Salad Green Apple with Almond Butter & Cinnamon / Apple Cinnamon Chia Pudding TUES Easy Breakfast Burrito Leftover Winter Quinoa Black Refried Bean Butter Lettuce Cups Sweet Potato Dream Shake WED Warm Winter Porridge Save leftovers for Friday Savory Hummus Wrap Lentil Soup with Brussels Sprouts Green Apple with Almond Butter & Cinnamon / Apple Cinnamon Chia Pudding THU Green and Glowing Smoothie Leftover Lentil Soup Stir Fry with Coconut Lime Quinoa Toasted Kale Chips / Peanut Butter Banana Fro-Yo FRI Warm Winter Porridge Leftover Stir Fry with Coconut Lime Quinoa Avocado Kale Salad Toasted Kale Chips / Peanut Butter Banana Fro-Yo SAT Winter Greens Smoothie Tangy Salmon Salad Cozy Pasta with Radicchio & Fennel Salad Carrots & Celery with Hummus / Dairy Free Mayan Hot Chocolate SUN Easy Breakfast Burrito Leftover Cozy Winter Pasta Green Goddess Curry Carrots & Celery with Hummus / Dairy Free Mayan Hot Chocolate
5 PHASE TWO Sample meal plan MON TUES BREAKFAST LUNCH DINNER SNACKS & TREATS Carrot Cake Protein Smoothie Non-Dairy Persimmon Parfait makes 2 save one for breakfast on Thursday Leftover Green Goddess Curry Leftover Butternut Squash Soup and Chopped Salad Butternut Squash Soup with Raw Chopped Salad Hearty Veggie Soup (save leftovers for Saturday) Toasted Kale Chips / Green Apple with Almond Butter & Cinnamon Brussels Sprouts/ Sweet Potato Dream Shake WED Winter Fruit Smoothie Black Refried Bean Lettuce Cups Butternut Squash Soup Crispy Chickpeas / Dairy Free Mayan Hot Chocolate THU Non-Dairy Persimmon Parfait Leftover Butternut Squash Soup Cozy Winter Pasta with Radicchio & Fennel Salad Brussels Sprouts / Roasted Cinnamon Sweet Potatoes FRI Winter Fruit Smoothie Leftover Cozy Winter Pasta Stir Fry with Coconut Lime Quinoa Apple Cinnamon Chia Pudding SAT Carrot Cake Protein Smoothie Hearty Vegetable Soup (eat leftovers) Winter Quinoa with Brussels Sprouts Kale Chips / Apple Cinnamon Chia Pudding SUN Warm Winter Porridge Leftover Winter Quinoa Avocado Kale Salad with Toasted Kale Chips Roasted Cinnamon Sweet Potatoes
6 phase one & three Shopping List Produce 1lb pre-washed spinach 7 bunches of kale 3 heads of radicchio lettuce 1 head of butter lettuce 1 bunch Swiss chard 5 carrots 1 bunch celery 2 lb brussels sprouts 1 cucumber 1 package of shitake mushrooms 2 shallots or onions 4 white onions 3 leeks 3 heads of garlic 3 medium heads of broccoli 1 medium head of cauliflower 1 fennel bulb 1 cup snow peas 2 cups green beans 4 baby bok choy 1 sweet potato 5 sunchokes (Jerusalem Artichokes0 1 blood orange (or Cara Cara) 5 avocados 3 green apples 1 honey crisp apple 2 pears 2 persimmons or 2 mangos 1 bunch bananas 1 bunch basil 2 bunches parsley 1 bunch rosemary 2 bunches cilantro 3 lemons 3 limes 1 ginger root Grains, Beans and Canned Goods 2 lbs of quinoa 1 lb brown lentils 1 lb kelp noodles 1 cans of black beans (Eden Organics) 1 can of white beans (Eden Organics) 5 cans garbanzo beans 3 cans full fat coconut milk 1 can sustainably caught salmon 4 cartons of vegetable broth (4 cup size) Condiments Sliced Almonds Raw Sunflower Seeds Pine nuts Walnuts or pecans Pistachios (Shelled) Pumpkin Seeds Sea Salt Pepper Cumin Thyme Bay leaves Cinnamon Curry Powder Green curry paste or powder Cayenne pepper (optional) Red Pepper Flakes (optional) Unrefined Coconut Oil Extra Virgin Olive Oil Apple Cider Vinegar Mustard (pick one you like) Rice wine vinegar Gluten Free Tamari or Bragg s Soy Protein Almond Butter Sunflower Seed Butter Cashew Butter Vanilla Liquid Stevia Meat / Dairy / Eggs / Refrigerated Section 1 ½ lb medium shrimp, peeled and deveined 1/2 dozen free-range eggs 1 carton of unsweetened almond milk 1 coconut water you may want to buy several to have as a drink Hummus (or Tahini if making your own hummus) small container of ghee Frozen Frozen bananas (2) or freeze your own Miscellaneous Raw Cacao Powder Chia Seeds (if you can buy in bulk get 1 cup)
7 phase two Shopping List Produce 4 bunches of kale 2 heads of radicchio lettuce 1 head butter lettuce 1 bunch Swiss chard* 12 carrots 1 bunch celery* 5 fennel bulbs 1 cup snow peas 1 cup green beans 4 baby bok choy 5 sunchokes 1 blood orange 4 leeks 1 head savoy cabbage 1 bunch radishes 2 lb brussel sprouts 2 cucumbers 1 package of shitake mushrooms 14 shallots 2 heads of garlic* 5 sweet potatoes 2 butternut squash 1 medium head of cauliflower 2 medium heads of broccoli 2 medium white onions 4 avocados 1 beet 2 green apples* 1 persimmon or 1 mango 1 bunch bananas* 1 bunch cilantro* 2 bunches parsley 1 bunch rosemary* 2 lemons 3 limes 1 ginger root* Grains, Beans and Canned Goods 1lb of quinoa* 1lb kelp noodles* 1 package Gluten Free Oats (Bob s Red Mill) 5 cans garbanzo beans 1 can black beans 1 can white beans 2 cans full fat coconut milk 3 cartons of vegetable broth (4 cup size)* 2 gluten free vegetable stock cubes Condiments Sliced Almonds* Raw Sunflower Seeds* Pumpkin Seeds* Pistachios* Walnuts or pecans* Extra Virgin Olive Oil* Coconut Oil* Apple Cider Vinegar* Rice Wine Vinegar Gluten Free Tamari or Bragg s Soy Protein* Almond Butter* Cashew Butter* Cinnamon* Sea salt* Pepper* Red pepper flakes (optional)* Cayenne pepper (optional)* Curry powder* Cumin* 1 cup raw cashews Meat / Dairy / Eggs / Refrigerated Section 1 carton of unsweetened almond milk 1 bottle of unsweetened cranberry juice* Miscellaneous plant based protein powder no gluten, soy, dairy or sugar. Raw Cacao Powder* Chia Seeds* Hemp Seeds (if you can buy in bulk get 1/2 cup) * These are items you may already have from week one. Do a quick inventory before shopping for week two.
8 breakfast A Word about Smoothies: Smoothies can be a refreshing start for the day. They boost us with high amounts of greens and enzymes from the fresh greens and fruits, setting us up for a day of healthy energy. The following recipes provide suggested amounts of ingredients. You may wish to adjust the proportions to suit your taste. Especially if you are new to green drinks you may like to increase the fruit with respect to the greens. A piece of lemon often takes the bitter edge off some of the heavier greens without adding more sweetness, so test to your taste and enjoy!!! Winter Greens Smoothie [Serves 1] 1 cup coconut water or water 1 large handful spinach ½ banana 1 pear, chopped dash of cinnamon Blend and enjoy! Winter Fruit Smoothie [Serves 1] ½ cup unsweetened cranberry juice ½ cup fresh chopped apples ½ cucumber ½ cup ice Blend and enjoy!
9 Carrot Cake Protein Smoothie [Serves 1] 1 cup unsweetened almond milk 1 tablespoon almond butter 1 scoop plant protein powder USANA Nutrimeal Free fits the bill perfectly ½ banana 1 teaspoon cinnamon 3 carrots, shredded Blend and enjoy! Green and Glowing Breakfast Smoothie [Serves 1] ½ bunch kale 1 handful spinach ½ cucumber 1 persimmon, sliced ½ cup coconut water Blend and enjoy!
10 Warm Winter Porridge [Serves 2] ½ cup rinsed quinoa 1 15oz can of coconut milk (full fat) 1 teaspoon cinnamon 1 teaspoon chia seeds 1 teaspoon sliced almonds Combine all ingredients except almonds and simmer for minutes until liquid is absorbed. Sprinkle with almonds. Enjoy! Easy Breakfast Burrito (for phase 1 and phase 3) [Serves 1] 1 tablespoon coconut oil 4-5 kale leaves shredded or cut into ribbons 2 eggs Lettuce leaf 4-5 basil leaves, chopped Half an avocado Sea salt and pepper Heat coconut oil in a pan until melted, add kale and sauté until bright green and a bit wilted. Crack eggs into the kale and mix to scramble the eggs. Wrap in a lettuce leaf and top with basil and avocado. Season with salt and pepper.
11 Non-Dairy Persimmon Parfait [Serves 2] ½ cup soaked raw cashews (soak at least 20 minutes up to an hour) ½ cup unsweetened almond or coconut milk from a carton (not canned) ½ teaspoon vanilla 1 cup chopped persimmon* 1/3 cup rolled gluten-free oats (no need to cook these!) 1 tablespoon hemp seeds Combine cashews, milk and vanilla in a blender and blend until smooth to make cream. Layer ingredients in a small cup: Dollop of cashew cream, spoonful of persimmons, top with oats and hemp seeds and enjoy! *may substitute persimmon for chopped organic mango
12 lunch Sautéed Shrimp with Rosemary Sauce (for phase 1 and phase 3) [Serves 4] 1 ½ lbs medium to large shrimp. (Buying peeled and deveined will save time) 2 tablespoons coconut oil 3 sprigs of rosemary, leaves removed and finely chopped Zest and juice of one lemon and one lime Salt and pepper Season the shrimp with salt and pepper. Heat 1 tablespoon oil in a sauté pan over medium heat. Add the shrimp and cook, flipping periodically until pink all the way through 8 minutes or so. Mash the rosemary, remaining oil, lemon and lime zest and juice, salt and pepper together and serve as a dipping sauce for the shrimp. Serve alongside the Sautéed Greens.
13 Sautéed Greens with Garlic and Parsley [Serves 2] 1 tablespoon of ghee 3 cloves of finely chopped garlic juice and zest of one lemon 1 bunch dark, leafy greens such as kale or collard greens 1/2 cup vegetable broth handful of chopped parsley salt and pepper Heat the ghee, garlic and lemon zest in a sauté pan for about 2 minutes. Add the greens and sizzle for a couple more minutes until the greens are ultra bright green. Add the broth and cover. Let steam for 3 5 more minutes. Season with salt, pepper and a squeeze of lemon. Toss in parsley just before serving. Tangy and Tart Salmon Salad (for phase 1 and phase 3) [Serves 2] 1 can of sustainably caught salmon, drained ½ celery, diced ¼ cucumber, diced ½ green apple, diced 1 tablespoon sunflower seeds 1 tablespoon extra virgin olive oil Lettuce or mixed greens salt and pepper to taste Mix all the ingredients together and serve in a lettuce wrap or on a bed of greens.
14 Raw Chopped Salad with Lemon Rosemary Dressing [Serves 4] 1 bunch of kale, cut into small ribbons 2 stalks of celery, diced 1 cucumber, diced 2 carrots, diced 1 fennel, thinly sliced 1 beet, shredded 1 tablespoon sunflower seeds 1 can of garbanzo beans drained and rinsed Combine all ingredients in a large bowl. Dress only what you will eat with the dressing below. Dressing: ¼ cup fresh squeezed lemon juice 2 tablespoons apple cider vinegar 2/3 cup extra virgin olive oil 2 sprigs of rosemary leaves, chopped 1 teaspoon pepper sea salt Whisk all ingredients together and season with salt. Pour enough onto salad to coat all the veggies.
15 Butternut Squash and Sweet Potato Soup [Serves 4] 1 butternut squash, peeled, deseeded and diced 1 sweet potato, peeled and diced 2 carrots, trimmed, peeled and sliced 1 fennel bulb, trimmed and chopped 6 shallots, peeled and finely sliced 1 gluten-free vegetable stock cube 1 garlic clove, peeled and chopped 4 tbsp chopped fresh parsley 1 bunch of radishes, trimmed and chopped 4-6 tbsp pumpkin seeds Bring a large pan half-filled with water to the boil. Add the squash, sweet potato, carrots, fennel, shallots and stock cube. Bring to the boil, then lower the heat and simmer for minutes. Remove from heat and add the garlic. Allow to cool, and then strain the vegetables into a large bowl to keep the stock. Add half the stock to the vegetables and blend in a food processor or with a hand-held blend to desired consistency. Reheat the soup gently, adding more reserved stock if necessary. Divide between warmed soup bowls and serve garnished with the parsley, radishes and pumpkin seeds if desired.
16 Black Refried Bean Butter Lettuce Cups [Serves 2] 1 15oz can of Black Beans, drained and rinsed (Eden Organics are great) ½ chopped onion small handful of cilantro, chopped 1 teaspoon cumin 8 butter lettuce leaves (these make really nice cups, romaine works as well) 1 avocado 1 lime Sea salt and red pepper flakes (optional) Mash beans, onion, cilantro and cumin together in a bowl. Spoon into lettuce cups and top with diced avocado and a squeeze of lime juice. Season with salt and red pepper flakes. Savoury Hummus Wrap (for phase 1 and phase 3) [Serves 1] 2 tablespoons hummus Lettuce leaf 1 teaspoon chopped parsley sea salt and pepper 1 egg, scrambled small handful of spinach Smear the hummus on the lettuce leaf and sprinkle with parsley, salt and pepper, add scrambled egg and spinach. Fold in half and enjoy!
17 Dinner Winter Quinoa [Serves 4] 2 cups quinoa, rinsed and soaked for 20 minutes 4 cups vegetable broth 4 cloves of garlic minced 2 shallots, chopped ½ bunch Swiss chard, cut into ribbons 1 15oz can of garbanzo beans (Eden Organics is a great brand) 1 medium head of broccoli, grated 1 medium head of cauliflower, grated 1 carrot, grated large bunch of parsley, chopped ½ cup chopped walnuts or pecans zest and juice of one blood orange or cara cara orange ¼ cup extra virgin olive oil salt and pepper to taste In a pot, combine quinoa, vegetable broth, garlic and shallots. Cook on medium heat for minutes until liquid is absorbed. Stir in the rest of the ingredients and season with salt and pepper.
18 Spinach and Persimmon Salad with Parsley Mustard Dressing [Serves 2] 4 cups baby spinach 1 persimmon, cut into cubes 2 baby leeks, thinly sliced ½ cup white beans, drained and rinsed ¼ cup pinenuts or sliced almonds Mix all ingredients in a bowl and dress. Dressing: 3 tablespoons apple cider vinegar ½ cup extra virgin olive oil 2 cloves garlic, minced 1 tablespoon whole grain mustard 2 tablespoons chopped parsley salt and pepper to taste Whisk all ingredients together and dress your salad. Substitute persimmon for raw mango if unable to get persimmons
19 Hearty, Veggie Winter Soup [Serves 4 with leftovers] 3 tablespoons extra virgin olive oil 3 leeks, green parts removed and thinly sliced 2 carrots 1 fennel bulb, thinly sliced 4 cloves of garlic, minced 2 fresh rosemary sprigs, leaves removed and chopped 1 cup of thinly sliced savoy cabbage 6 cups of vegetable stock 1 15oz canned of white beans, drained and rinsed Handful of parsley (flat leaf), chopped Sea salt and pepper In a large soup pot, heat the oil over medium low heat, add leeks, carrots, and fennel and cook until leeks are soft and slightly browned, about 5-8 minutes. Add the garlic, rosemary and cook for another minute. Add the cabbage and sauté another minute. Add stock and bring to a boil. Add the beans and cook on low for minutes, until veggies are tender. Stir in the parsley and season with salt and pepper. Radicchio and Fennel Salad [Serves 4] 1 large bulb of fennel, thinly sliced 2 heads of radicchio, thinly sliced 1 can of garbanzo beans, drained and rinsed Dressing 3 tablespoons apple cider vinegar 1 tablespoon Tamari or Bragg s Soy Protein ½ cup extra virgin olive oil 1 garlic clove, minced Mix ingredients and toss with the salad dressing.
20 Lentil Soup [Serves 4] 1 tablespoon ghee 1 medium onion, finely chopped 4 garlic cloves, minced 2 large carrots, chopped 2 stalks of celery, chopped 6 cups of vegetable broth 1 ½ cup brown lentils, rinsed 1 bay leaf 1 teaspoon thyme Small handful of parsley, chopped Salt and pepper to taste Heat the ghee in a large pot over medium heat. Add the onion and sauté until translucent 3-5 minutes. Add the garlic, carrots and celery and sauté for 2-3 minutes. Add the broth, lentils, bay leaf, thyme, salt and pepper. Cook on medium-low heat until lentils are tender, minutes. Stir in chopped parsley and enjoy.
21 Brussels Sprouts with Pistachios and Lemon [Serves 4] 2 tablespoons extra virgin olive oil ¾ cup shelled pistachios Zest and juice from one lemon 16 large brussels sprouts, leaves separated from the core. Cut the end of the sprout off and peel leaves off. Salt and pepper to taste Heat oil in a large wok or skillet over medium high heat. Add pistachios and lemon zest and sauté for one minute. Add brussels leaves and toss until bright green but still crisp, about 5 minutes. Squeeze lemon juice over the leaves and season with salt and pepper. Avocado Kale Salad [Serves 2] 2 large bunches of kale 2 tbsp coconut oil 3 tsp gluten-free tamari or Bragg s Soy Protein 3 avocados, chopped ¼ cup pumpkin seeds Wash and chop kale. Melt coconut oil in a large pan over medium-high heat. Add kale and stir fry for 5 minutes. The kale should be tender and bright green. When the kale is done cooking, toss with the coconut aminos. Serve with avocado and pumpkin seeds on top.
22 Cozy Winter Pasta [Serves 4] 1 medium head of broccoli 3 tablespoons extra virgin olive oil 3 cloves garlic, minced 1 package of kelp noodles ½ teaspoon red pepper flakes (optional) 1 leek, thinly sliced 1 cup of shitake mushrooms 1 handful chopped parsley 1 spring of chopped rosemary 1 can of garbanzo beans, drained and rinsed (optional) salt and pepper Heat oven to 400º. Toss the broccoli in olive oil, garlic, salt and red pepper flakes. Roast for 20 minutes until fork tender. Rinse and drain kelp noodles and soak in a pot of hot water. While broccoli cooks, heat 2 tablespoons of oil in a sauté pan and cook leeks until melted, about 8 minutes. Drain the kelp noodles and add them and the mushrooms to the leeks. Cook for another 7-8 minutes. Combine the broccoli to the pan. Add parsley and rosemary, salt and pepper. For added protein you can add a can of garbanzo beans.
23 Stir-Fry with Coconut Lime Quinoa [Serves 4] Quinoa: 1 1/2 cup quinoa 1 lime, zested 1 15oz can of coconut milk 1 cup water or veggie broth Teriyaki Sauce: ¼ cup Rice Vinegar ½ cup Gluten Free Tamari 1 clove minced garlic 1 teaspoon minced fresh ginger Stir-Fry: 2 tablespoons coconut oil 2 cloves of garlic minced 2 teaspoons minced fresh ginger 1 small white onion 4-5 Sunchokes, chopped 1 celery stalk cut into chunks 1 cup green beans 4 baby bok choy, chopped 1 cup of enoki or shitake mushrooms ½ cup snow peas ½ bunch cilantro, chopped Mix the quinoa, lime zest, coconut milk and broth in a pot over high heat. When the broth comes to a boil, turn heat down to a simmer and cover. Cook until all the liquid has been soaked in the quinoa, about 30 minutes. In a small saucepan combine all the ingredients for the teriyaki sauce and simmer until reduced by half and thick and syrupy. Remove from heat. In a wok or large pan with sides, heat coconut oil and add garlic, ginger and onions. Let simmer until brown. Add a little more oil if needed and toss in all of your veggies (except cilantro). Give them a good mix and cover your pan so the veggies can steam. Steam for 5-10 minutes depending on how al dente you want your veggies. Scoop a large spoonful of quinoa into a bowl; add a generous helping of veggies, a spoonful of teriyaki sauce and then top cilantro. Substitute with celeriac or more celery if you cannot obtain sunchokes (Jerusalem artichokes).
24 Green Goddess Curry [Serves 4] 2 tablespoons coconut oil 1 onion, peeled and diced 2 tbsp. green curry paste or powder 1 cup green beans 1 medium broccoli, cut into florets ½ cup snow peas Small handful of brussels sprouts, halved 2 cups garbanzo beans, cooked or canned 1 15oz can of unsweetened coconut milk (full fat) 4 cups vegetable broth 2 bunches of any type of greens, washed and cut (kale, bok choy, escarole, collards, turnip greens, etc.) Salt and pepper to taste Fresh cilantro for garnish In a large pot heat coconut oil and sauté onions and curry spices until the onions are soft (about 6-8 minutes). Add the vegetables, beans, and coconut milk. Bring to simmer and add the vegetable broth. Simmer until the vegetables are tender (about 15 minutes). Add the greens, then season with salt and pepper. Serve with brown rice. Garnish with cilantro.
25 snacks Green Apple with Almond Butter and Cinnamon [Serves 1] 1 green apple, sliced 1 tablespoon almond butter sprinkle of cinnamon Sprinkle the cinnamon on the almond butter and dip the apple slices in it. Carrot and Celery Sticks with Hummus [Serves 1] 2 carrots, cut into sticks 2 celery stalks, cut into sticks 2 tablespoons hummus Ready-made Hummus is a convenience, but often has a significant amount of canola oil, which we would like to avoid. If you can find organic, non-gmo hummus, you are in business! Otherwise it is pretty easy to make:
26 Hummus: 1 can of garbanzo beans, 15 oz. 2 cloves of raw garlic 1 tsp cumin 1 fresh lemon 1 tbsp tahini or 1 tsp sesame oil 1/4 c extra virgin oil dash of salt or other favourite seasoning Rinse and drain beans, mince garlic cloves, zest and juice the lemon. Put all Ingredients into a food processor and blend until smooth. Place In airtight container and refrigerate until you are ready to use. Dip carrots and celery in hummus and enjoy! Crispy Chickpeas 1 can of chickpeas (garbanzo beans), drained and rinsed 2 tablespoons extra virgin olive oil or avocado oil 1 lime, juiced 1 tablespoon cumin Heat oven to 400º. Toss all the ingredients together and roast for 30 minutes until golden and crispy. Careful not to burn.
27 Toasted Kale Chips [Serves 1] 1 head of kale torn into large pieces 2 teaspoons extra virgin olive oil 1 teaspoon curry powder (or seasoning of your choice) sea salt and pepper Toss kale with olive oil and season with curry powder and sea salt. Bake for 8-10 minutes at 375º or until crispy. Careful not to burn. PS. If you happen to have a dehydrator, you can optionally dry your kale chips instead of bake them.
28 treats Apple Cinnamon Chia Pudding [Serves 2] 2 cups unsweetened coconut milk or almond milk ½ cup chia seeds Dash of vanilla 2-4 dashes of cinnamon Liquid stevia to taste (start with 10 drops and add more if needed) 1 apple, peeled and diced Combine all ingredients except the apple in a glass jar or container and shake or stir with a whisk. Place in refrigerator and shake or whisk again after 30 minutes and be sure to break up any clumps. After a couple of hours, the chia seeds will have soaked up most of the milk and your pudding will be ready to eat. Top with chopped apple.
29 Sweet Potato Dream Shake [Serves 1] ½ cup unsweetened almond milk 1 tablespoon cashew butter ½ cooked sweet potato ¼ cup raw cacao powder 2 teaspoons cinnamon ½ cup ice Blend and Enjoy! Roasted Cinnamon Sweet Potatoes [Serves 2] 2 sweet potatoes, chopped 2 tablespoons coconut oil 1 heaping teaspoon cinnamon Heat oven to 400º, toss sweet potatoes in the coconut oil and cinnamon and roast for minutes.
30 Peanut Butter Banana Fro-Yo [Serves 2] 2 frozen bananas 3 tablespoons unsweetened sunflower seed butter ¼ cup unsweetened almond milk This recipe uses sunflower seed butter, which tastes similar to peanut butter when used in recipes. Place bananas and sunflower seed butter into your blender and blend while slowly adding the almond milk until you have the consistency of frozen yogurt. You may not use all ¼ cup of almond milk. Dairy Free Mayan Hot Chocolate [Serves 2] 2 cups almond milk ¼ cup raw cacao 1 heaping teaspoon of cinnamon dash of cayenne pepper Puree everything in a blender and then warm it on the stove.
31 Sparkling Wine [Serves 1] 1 can clear, sparkling water ½ oz unsweetened cranberry or other berry juice Pour sparkling water into beautiful glass, add the berry juice and sip!
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Bison Chili 3 tbsp extra-virgin olive oil 12 oz ground bison ½ tsp salt ½ tsp freshly ground black pepper 1 small onion, finely chopped 2 garlic cloves, mashed 1 tbsp ground cumin 1 tbsp chili powder 1
Juices/Drinks Raw Recipes Get Your Glow Back Watermelon Cocktail 1/4 1/2 of a whole watermelon cut into chunks without rind 1 lime with peel 1 inch fresh ginger Process the ingredients through a juicer.
Phase 1 STARCH, WHEAT, SOY, PEANUT, AND COW S MILK ELIMINATION 1500 Calorie Meal Plans WEEK SEVEN Healthy, delicious recipes created for the Metabolic Code Diet Plan Shopping List 1 container MCD-approved
--------------------------------- Week 1 Meal Plan --------------------------------- Monday Breakfast Uncle Sam Cereal with fresh blueberries and sliced bananas o Note: Be sure to keep the fruit to grain
21-Day Transformation Program - Week 2 - Lunch & Suppers Created by Mama Recharged 21-Day Transformation Program - Week 2 - Lunch & Suppers Mama Recharged 3-weeks of budget-friendly, quick-and-easy meal
DISCOVER THE RECIPE BOOK TruHealth Signature Shake Blue Coconut Smoothie ½ -1 cup fruit of your choice 2 cups kale leaves or baby spinach 1 cup water, coconut water or almond milk 6 ice cubes ½ tbsp healthy
VEGAN MEAL PLAN WEEK 4 Day 1: Banana Smoothie 6 Ingredient Mexican Quinoa Salad Coconut Curry Day 2: Tofu Scramble with Kale and Sweet Potatoes Chickpea Salad (make night before) Quick and Easy Stir Fry
7-Day Meal Planner Day of Week Meal Time Saver Tip Sunday PREP DAY! Breakfast Bacon w/ Leftover Vegetables Roast butternut squash and caramelize onions. Bake the quiche and make pesto. Cut vegetables for
Get Your Awesome On! Meal Plan and Recipes Week 1 1 Day 1 Breakfast: Kale-Shallot Frittata* Snack: Plain Greek-style yogurt, 1/3 cup berries, 2 tablespoons granola Lunch: Broccoli Soup* with side salad
2019 Cityline Weight Loss Challenge 7-Day Meal Plan MONDAY DAY 1 Chocolate blueberry smoothie 1 scoop chocolate protein powder ½ cup frozen blueberries 1 cup unsweetened nut milk 1 teaspoon unsweetened
LOOK GOOD FEEL GREAT 7-Day Cleanse and Detox Meal Plans RECIPES Message from Bill Romanowski Founder, Nutrition53 4 Time Super Bowl Champion During my 16 years as an NFL athlete, clean eating habits and
Vegetarian Recipes Your Favorite Berries, Fruit & Nuts (Serves 1) In a bowl, combine your favorite fresh or frozen berries (blueberries, strawberries, raspberries) with your favorite fruit (i.e. banana,
#DruglessDetox Recipes: From Biotics Research 1. Marinated Vegetables* 1/3 cup lemon juice ½ cup coconut oil ½ tsp. salt 1 lb. vegetables (choose from radishes, Brussels sprouts, cauliflower, summer yellow
1. Cauliflower Popcorn - yields approximately 8 appetizer servings Here is another surprisingly delicious appetizer. It can be served fresh out of the oven or at room temperature. 2 Tbsp. olive oil, approximately
60 Quick & Easy Whole Food Recipes 1 A healthy outside starts on the inside. ~ Robert Ulrich Busy days and hectic nights can make it challenging to stick to your goals, but with these quick and easy whole
Shopping List WEEK 12 2015 paleoplan.com Shopping List WEEK 12 2015 paleoplan.com Shopping List WEEK 12 2015 paleoplan.com Shopping List WEEK 12 2015 paleoplan.com Prep List WEEK 12 Here is a prep list