Winter Cleanse: Start The Year Off Light! With Alex Jamieson January 1, 2014

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2 Winter Cleanse: Start The Year Off Light! With Alex Jamieson January 1, 2014 Welcome to your Winter Cleanse! Whether this is your first cleanse, or you re a veteran, this cleanse is specifically designed to help support your body, energy and New Year s intentions with the natural foods of the season. This food-based cleanse has been carefully designed to help you drop the pounds, boost your energy, balance your blood sugar, and heal your digestion over the next 5 weeks. I ve chosen these recipes because they re easy, delicious, and will support you in feeling lighter. Use them as inspiration to create your own dishes! It s important to cook as much of your own food fresh during this cleanse, as fresh food will give you the micronutrients you need to heal and slim down fast. With these recipes, you ll start enjoying the nutrient-dense, seasonally appropriate foods that will uncover your inner glow right away. And fresh food can be fast and easy! Our goal is for you to feel satisfied, warm, supported, capable, confident, and excited about great food, your body, and your future. Be sure to share any of your favorite recipe discoveries on our Facebook group so that others can get inspired by your cooking brilliance! XO, Alex 1 Page

3 Table of Contents Smoothies & Nut Milks page 3 Soups page 7 Salads & Dressings page 13 Veggie Dishes page 16 Animal Dishes page 26 Whole Grains page 32 Treats & Snacks page 35 2 Page

4 Winter Green & Clean Protein Smoothie (Recipe makes about 2 servings.) o 2-3 leaves curly kale o 1 apple or pear, seeded o ½ banana o ¼ cup unsweetened coconut milk o 1 1 ½ cups unsweetened almond or hemp milk o 2 scoops Thorne Chai or Vegalite Vanilla protein powder o 1 scoop MediPro fiber or 2 tablespoons flax seeds o ½ teaspoon cinnamon Place all ingredients in your blender and blend away! 3 Page

5 Green & Glowing Smoothie (Recipe makes about 2 servings.) o 2 cups water o 1 apple or pear, seeded o ¼ of a bunch of flat leaf parsley o ¼ cup raw cashews o 1 tablespoon melted coconut oil o 1 large date, pitted Place all ingredients in your blender and blend away! 4 Page

6 Almond Milk (Recipe makes about 2 servings.) Preparation Time: Overnight soaking, 15 minutes of active preparation o 1 cup almonds, soaked overnight in enough water to cover by 1 inch o 2 ½ cups fresh water 1. Strain the soaked almonds and pop the skins off. Discard the skins. 2. Combine the skinned almonds and fresh water in a blender and blend for 4 minutes until very creamy. 3. Place a fine mesh strainer over a bowl and layer with 2 layers of cheesecloth. Pour the almond milk into the lined strainer and allow the milk to drip through. You can push the milk through the strainer with the back of a wooden spoon, ladle, or rubber spatula. 5 Page

7 Peanut Butter Coconut Split (Recipe makes about 2 servings.) This is fun for an occasional treat! o 1 apple, cored and seeded o 3 tablespoons of peanut butter o 1 cup almond milk o 1 cup unsweetened coconut milk o 3 tablespoons hemp seeds or protein powder o 1 tablespoon raw cacao nibs o 1 tablespoon flaxseed oil o 1 tablespoon cinnamon o 1-2 drops liquid stevia o Ice (optional) Place all ingredients in your blender and blend, froth and enjoy! 6 Page

8 Garlic Soup (Recipe makes about 1-2 servings.) Anti-bacterial, anti-fungal and anti-viral, garlic is the king of killing flu & cold bugs. o 1 head garlic, cloves peeled o ½ cup sliced leeks, white part only o 4 cups water o 2 tablespoons red or brown miso paste 1. Simmer garlic and leeks in water for 10 minutes. 2. Remove from heat and add the miso paste. Puree with a stick blender in the pot. If using a standing blender, puree one half of the soup at a time, with a kitchen towel over the lid to prevent hot liquid from exploding out the top. 3. Serve hot. 7 Page

9 Kale Shitake Sweet Potato Soup (Recipe makes about 4-6 servings.) o 3 dried shitake mushrooms, broken into pieces! o 1 small sweet potato, peeled, chopped! o ½ bunch fresh kale! o 4 cups water or vegetable stock! o 1 teaspoon white, blonde or chickpea miso o paste, per cup 1. In a saucepan combine the water/broth, shitake mushrooms and sweet potato and bring to a boil. 2. Reduce heat and simmer for minutes. Wash and chop the kale into small pieces and add to the soup. 3. Cook until tender, another 8 minutes. 4. Dissolve a teaspoon of light miso in a bowl with a small amount of broth. 5. Ladle in the soup and serve with toasted pumpkin seeds. 8 Page

10 Sea Vegetable Purification & Mineral Broth (Recipe makes about 4 servings.) o 4 green onions o 1 carrot, chopped o ginger root, peeled and chopped o 2 celery stalks o 1 tablespoon olive oil o 4 pieces wakame o 1 large piece kelp (kombu), broken into 1-inch pieces 6 cups o filtered water 1. Sauté onions, carrot, ginger, and celery in the oil over medium heat for 5 minutes. 2. Remove from heat. 3. Rinse the wakame and kelp and cover with 2 cups of water. Let stand for 5 minutes. 4. Discard the soaking water and cut the wakame into small pieces. 5. Combine with the remaining 4 cups of water and bring to a boil over high heat. 6. Add the sautéed vegetables to the broth, reduce the heat, and simmer for 15 minutes. 7. Drink while still warm or at room temperature. 9 Page

11 Warming Winter Broth (Recipe makes about 6-8 cups.) o 2 small or medium yellow onions, halved o 5 stalks of celery, with leaves, roughly chopped o 2 large carrots, roughly chopped o one large leek, roughly chopped o one large bunch of kale or bok choy, roughly chopped o 2 parsnips, roughly chopped o 2 large pieces of kombu or kelp sea vegetables o 1 cup shiitake mushrooms, cleaned o 2 inches fresh ginger, roughly chopped 1. Combine all in a large pot and cover with enough cold, filtered water to cover. 2. Bring to a boil. Lower heat to a simmer with the lid on for one hour. 3. Turn off the heat, give your broth time to cool to a point where you can comfortably handle it, then strain through a fine meshed strainer. You can use a large spoon or spatula to squeeze liquid and nutrients out of soft veggies. 4. Be sure not to transfer hot broth to a glass container, but this broth can be refrigerated for a week in sealed glass jars. 10 Page

12 Kombu Dashi (Traditional Japanese Kombu Stock) (Recipe makes about 4 cups.) Add minerals to your grains, beans and other soups with this sea vegetable stock. o 4 cups of water o 8 inch Kombu (dried kelp), cut in half 1. Wipe the Kombu with clean cloth. Put water in a deep pot and soak the Kombu for about 30 minutes. Put on low heat. Just before the water comes to a boil, remove the Kombu. 2. You can use the Kombu in other dishes. (Chop and mix into grains, beans, soups, salads, etc.) 3. Use the stock for cooking grains, beans, etc 11 Page

13 Black Bean Soup (Recipe makes about 6 Servings. 30min.) o 1 tablespoon olive oil o 1 large onion, chopped o 1 stalk celery, chopped o 2 carrots, chopped o 4 cloves garlic, chopped o 2 tablespoons chili powder o 1 tablespoon ground cumin o 1 pinch black pepper o 4 cups low-sodium vegetable broth o 4 (15 ounce) cans black beans o 1 (15 ounce) can whole kernel corn o 1 (14.5 ounce) can crushed tomatoes 1. Heat oil in a large pot over medium-high heat. Sauté onion, celery, carrots and garlic for 5 minutes. Season with chili powder, cumin, and black pepper; cook for 1 minute. Stir in vegetable broth, 2 cans of beans, and corn. Bring to a boil. 2. Meanwhile, in a food processor or blender, process remaining 2 cans beans and tomatoes until smooth. Stir into boiling soup mixture, reduce heat to medium, and simmer for 15 minutes. 12 Page

14 Kale Salad (Recipe makes about 1-4 Servings.) Kale is a hearty, warming green, great for cold weather salads. Be sure to cut the leaves very small, basically shredding them, so that they re easier to eat, and marinate the leaves in the dressing for at least 15 minutes before eating. This allows the vinegar to break down the leaves a bit so that they re tender and easier to eat. o 4 cups (packed) shredded curly kale leaves, washed, dried, stems removed o 2 tablespoons hemp seed or extra virgin olive oil o 1 1/2 tablespoons fresh lemon juice or raw apple cider vinegar o ½ teaspoon crushed garlic (optional, but OH, so good!) o ½ teaspoon Dijon mustard o 1 carrot, shredded on the large holes of a cheese grater 1. Whisk the oil, lemon juice, garlic, and mustard together. Pour over the kale leaves and sprinkle with sea salt. Massage with your fingers, thoroughly coating every nook and cranny of the kale with the dressing. 2. Allow to marinate for at least 15 minutes while you shred the carrot and toss into the kale. 3. Top with chunks of avocado or cooked chopped chicken or other protein for a hearty meal. 13 Page

15 Vegan Ranch Dressing (Recipe makes about 4-8 Servings.) o 1 cup vegan mayonnaise o ¼ cup unsweetened, plain almond or rice milk o ½ teaspoon salt o ½ teaspoon garlic powder o ½ teaspoon onion powder o ½ teaspoon black pepper o 2 rounded teaspoons fresh parsley, chopped o 1 ½ teaspoons apple cider vinegar o ¼ teaspoon dill Place all ingredients in a blender and Blend until smooth. Toss with a salad, Serve with crudités, or use as a dip. 14 Page

16 Alex s Favorite Winter Salad (Recipe makes about 4-6 Servings.) o 6 cups baby arugula o 2 Belgian endives, thinly sliced o 1 small radicchio, shredded o ½ cup blanched almonds o ¼ cup unsulphured apricots, thinly sliced o 3 tablespoons extra virgin olive oil o 1 tablespoon fresh lemon juice o Salt o Pepper 1. Combine the arugula, endives, radicchio, almonds and sliced apricots in a large salad bowl. 2. In a separate small mixing bowl, combine the olive oil, lemon juice, ½ teaspoon of salt and freshly ground pepper. Whisk well and pour over the salad. 3. Toss with salad tongs or your hands to coat the leaves and serve. 15 Page

17 Cashew Cheese Spread (Recipe makes about 4 Servings.) Preparation Time: Overnight soaking, 20 minutes of active preparation o 1 cup raw cashews, soaked in water overnight and drained o 2 tablespoons extra virgin olive oil o 1 teaspoon sea salt o Juice of 1 lemon o 1 garlic clove, minced 1. Combine all ingredients in a food processor and pulse for 20 seconds. Scrape down the sides of the bowl and pulse for another 20 seconds. 2. Scrape down the sides again and blend until smooth and creamy. Add additional olive oil, 1 teaspoon at a time, to achieve desired smoothness. 3. Serve with crackers or vegetable sticks or spread on fresh sliced bread. 16 Page

18 Garlic Gingered Broccoli with Toasted Pumpkin Seeds (Recipe makes about 2-4 Servings.) o 1 bunch broccoli o 3 cloves garlic o 5 inch piece fresh ginger o 6 cups water o 1 Tablespoon olive oil o 2 Tablespoons naturally brewed soy sauce 1. Wash and cut broccoli into florets 2. Mince garlic, finely grate the ginger. Press the ginger juice over a small bowl to squeeze out the juice. Discard the ginger fiber. 3. Bring water to a boil. 4. Quickly cook the broccoli for about 3 minutes. 5. Remove from water and rinse under cold water to stop the cooking. 6. Heat a large skillet with oil, add garlic and saute for 30 seconds. Add broccoli. 7. Saute and add soy sauce and squeezed ginger juice. 17 Page

19 Greens with Easy Tahini Sauce (Recipe makes about 2-4 Servings.) o 1 bunch steamed kale, broccoli or other greens o ¼ cup lemon juice o ½ cup olive oil, coconut oil o ¼ cup naturally brewed low-sodium soy sauce or o coconut aminos o 1/3 cup tahini o 1 Tablespoon finely chopped onion o 1 garlic clove, peeled o 1 teaspoon pure maple syrup or raw honey o ¼ cup water 1. Blend all ingredients in a blender until smooth. 2. Pour over steamed kale or other greens and toss until leaves are coated. Enjoy! 18 Page

20 Sautéed Kale (Recipe makes about 2-4 Servings.) o 1 ½ pounds young kale, stems and leaves o coarsely chopped 3 tablespoons olive oil o 2 cloves garlic, finely sliced o ½ cup vegetable stock or water o Salt and pepper o 2 tablespoons red wine vinegar 1. Heat olive oil in a large saucepan over medium-high heat. Add the garlic and cook until soft, but not colored. 2. Raise heat to high, add the stock and kale and toss to combine. Cover and cook for 5 minutes. 3. Remove cover and continue to cook, stirring until all the liquid has evaporated. Season with salt and pepper to taste and add vinegar. 19 Page

21 Kale Slaw (Recipe makes about 4 Servings.) For the kale slaw: o 3 cups shredded o green or purple o cabbage o 4 large leaves of kale o 1 cup shredded carrot o ¼ cup thinly sliced o sweet onion o ¼ teaspoon celery seed For the mayo: o 1/3 cup raw o cashews, soaked for 1 hour in water, drained, and rinsed o 1/3 cup raw o sunflower seeds, soaked in water for 4 hours, drained, and rinsed o ¼ cup water o 2 tablespoons o apple cider o vinegar 2 o tablespoons olive oil o 1 teaspoon maple syrup o ¾ teaspoon salt 1. Shred the cabbage and kale with a sharp knife by laying 2-3 leaves on top of each other, rolling into a loose cigar shape and slicing thinly. 2. Combine all the kale slaw ingredients in a large bowl, toss together all ingredients and set aside. 3. For the mayo, in a high-speed blender combine all ingredients and blend until very smooth. Pour over the kale slaw and toss well. 4. Refrigerate for up to 2 hours before serving, or eat immediately. 20 Page

22 Sweet Veggie Sides How to Store Winter Root Vegetables: Refrigerate roots (except potatoes and garlic) for up to three to four weeks. Buy with the greens attached, but once home cut the greens close to the leaf base, but do not cut into the root itself. The greens left attached to a root draw moisture and flavor from them. Look for unblemished bulbs with sturdy, unwilted greens. Roasted Beets Roasted beets will keep for three to five days in the refrigerator. 1. Preheat the oven to 425 degrees. 2. Cut the greens away from the beets, leaving about 1/4 inch of Stems. Scrub the beets and place in a baking dish (or lidded ovenproof casserole dish). 3. Add 1/4 inch of water to the dish. Cover tightly. 4. Place in the oven and roast small beets for 30 to 40 minutes, Medium beets (four to six ounces) for 40 to 45 minutes, and Large beets (eight ounces or more) for 50 to 60 minutes. 5. They re done when they re easily pierced with the tip of a Knife. Remove from the oven and allow to cool in the covered baking dish. Cut away the ends and slip off the skins. 21 Page

23 Roasted Beet Salad (Recipe makes about 4 Servings.) o 2 tablespoons lemon or lime juice o 1 teaspoon cumin seeds, lightly toasted and ground o Salt and freshly ground pepper o 1/2 teaspoon Dijon mustard o 1 tablespoon walnut oil o 2 tablespoons canola oil For the salad: o 1 bunch beets (about 1 pound), scrubbed & roasted as above 1 pink grapefruit o 1 medium-size or large ripe but firm Hass avocado, sliced o 2 tablespoons slivered fresh basil 1. Mix together the lemon or lime juice, the ground cumin seeds, salt, pepper and Dijon mustard. Whisk in the walnut oil and canola oil. 2. Peel the roasted beets, and slice or cut in wedges. Toss with 2 tablespoons of the dressing. 3. Cut away both ends of the grapefruit so that it sits flat on your work surface. Cut the skin and pith completely away from the fruit, following the natural curve of the fruit from top to bottom. Hold the grapefruit in your hand over a bowl to catch the juice, and cut away each segment from between the membranes. 4. Arrange the beets in the center of a platter, and surround with the grapefruit and avocado slices. Drizzle on the remaining dressing, and drizzle any grapefruit juice in the bowl over the grapefruit and avocado. Sprinkle on the basil, and serve. 22 Page

24 Sweet Potato Fries (Recipe makes about 4 Servings.) This recipe takes about 1 hour to cook, but it s mostly unattended and very easy. Just make sure you have a timer! The thinner the slices, the faster they cook. Take care not to burn them o 2 sweet potatoes with skins on, scrubbed and cut into fries 1. Preheat oven to 450 F. Place the sweet potato slices on a baking sheet lined with foil or parchment paper. 2. Cover the sheet with foil and crimp the edges tightly. Cook for 20 minutes. 3. Remove the fries and uncover. Flip the fries over with a metal spatula, replace the foil and cook for another 20 minutes. 4. Remove the foil and cook for another 15 minutes, until browned. 23 Page

25 Roasted Cauliflower and Beets (Recipe makes about 4-6 Servings.) Keeps refrigerated for 2-3 days o 1 head cauliflower 1. Preheat oven to Slice the head of cauliflower in half and remove leaves. 3. Slice into bite-sized chunks, drizzle and toss with olive oil, just enough to coat. 4. Sprinkle with salt and pepper. Place on a lightly greased baking sheet. 5. Roast for minutes or until beginning to brown and cooked through, using tongs to turn them halfway through cooking. 6. After cooking, sprinkle with fresh minced parsley if you wish. 24 Page

26 Roasted Roots (Makes as much as you want!) o 1 bunch beets, greens trimmed and saved for a sauté Or o 2 cups carrots cut into large coins 1. Preheat oven to inch chunks. Drizzle and toss with olive oil, just enough to coat. Sprinkle with salt. Place on a lightly greased baking sheet. 3. Roast for minutes, using tongs to turn them halfway through cooking. Root veggies should be easily pierced with a fork, the outsides should be browned and even lightly caramelized. 25 Page

27 Skirt Steak Fajitas with Guacamole (Kid Friendly) (Recipe makes about 2-4 Servings.) Cook Time: 20 minutes o 8 large lettuce leaves, washed and dried o 1 1/2 pounds grass fed steak o 2 tablespoons canola oil o Salt and freshly ground black pepper o 1/2 head romaine lettuce, thinly shredded o 1 medium red onion, thinly sliced o 2 ripe avocados o 1 tablespoon fresh lime juice o ½ teaspoon salt o ½ teaspoon minced fresh garlic 1. Heat a large skillet over high heat. Pre-heat oven to 350 degrees. 2. Wrap tortillas in aluminum foil and place in the oven for ~15 minutes, until warmed. 3. Brush steak with oil and season with salt and pepper on both sides. 4. Cook in the skillet for 3 minutes on each side. 5. Let rest 5 minutes then slice against the grain into 1/4- inch thick slices. 6. Peel and mash the avocados in a small mixing bowl. Using a fork, mash in the lime juice, salt and fresh garlic. 7. Fill each lettuce leaf with some lettuce, 3 to 4 pieces of meat, onion, and top with guacamole. 26 Page

28 Chicken and Pears with Mustard (Family Friendly) (Recipe makes about 2-4 Servings.) Cook Time: 30 minutes o 2 tablespoons fresh lemon juice o 1 tablespoon Dijon mustard o 1/4 cup extra-virgin olive oil, divided o 1 teaspoon salt o ¼ teaspoon ground black pepper o 4 firm, ripe pears, cut lengthwise into 1/4-inchthick slices o 4 organic chicken breasts 1. Preheat one large and one medium skillet to medium-high. 2. Whisk lemon juice with mustard and olive oil. Whisk in salt and pepper. Toss pears with 2 tablespoons dressing. 3. Add 1 tablespoon olive oil to the pan, and cook the chicken breasts, turning a few times, until cooked through, 10 to 12 minutes total. At the same time, cook the pears until softened and lightly browned, 4 to 5 minutes per side. 27 Page

29 Skillet Rosemary Chicken & Sautéed Butternut Squash with Sage (Recipe makes about 2-4 Servings.) o 3/4 pound small red-skinned potatoes, quartered o ½ teaspoon salt o 2 tablespoons fresh rosemary leaves o 1 tablespoon minced garlic o ¼ teaspoon red pepper flakes o Juice of 2 lemons (squeezed halves reserved) o 2 tablespoons extra-virgin olive oil o 24 ounces skinless, boneless chicken breasts o 10 ounces cremini mushrooms, halved o 8 ounces low-sodium vegetable stock o 2 tablespoons olive oil o 1 pound cubed butternut squash o ¼ teaspoon salt o 1/2 teaspoon dried sage 1. Preheat the oven to 450 F. Cover the potatoes with 1 inch of cold water in a medium pot and salt the water. Bring to a boil over mediumhigh heat and cook until tender, about 8 minutes; drain and set aside. 2. While the potatoes are cooking, combine the rosemary leaves, garlic, 1 teaspoon salt and the red pepper flakes on a cutting board, then mince and mash into a paste using a large knife. Transfer the paste to a large mixing bowl and whisk in the juice of 1 lemon and the olive oil. Add the chicken and turn to coat. 3. Heat a large oven safe skillet over medium-high heat. Add the chicken, and cook for 5 minutes. Turn the chicken over, add the mushrooms and potatoes to the skillet and drizzle with the juice of the remaining lemon. 4. Transfer the skillet to the oven, add the stock and roast, covered, for 10 minutes. Remove the cover at 10 minutes and cook until the chicken is cooked through, about 10 minutes more. 5. While the chicken is cooking, warm the remaining olive oil in a 12-inch skillet over medium heat. Add butternut squash. Season with salt. Cook, tossing frequently, until squash is lightly browned, 5 to 6 minutes. 6. Add 1/4 cup water and the sage, and reduce heat to a simmer. Cover, and cook until squash is fork-tender, 8 to 10 minutes. 28 Page

30 Shrimp Marinara over Quinoa with Wilted Kale o 2 cups quinoa, rinsed and drained 3 times o 1 tablespoon olive oil divided o 2 tablespoons minced shallots o 1 tablespoon minced garlic o 1 teaspoon dried oregano o 1 teaspoon dried basil o ½ teaspoon crushed red pepper flakes o 15 ounces diced tomatoes o 15 ounces tomato sauce o 1 pound large shrimp, peeled and deveined o ½ teaspoon salt o 8 ounces kale, chopped o 2 tablespoons water o ¼ teaspoon salt o ¼ teaspoon ground black pepper (Recipe makes about 2-4 Servings.) 1. Add the quinoa to a medium pot of 4 cups boiling water with 1 teaspoon of salt. Cook for 20 minutes or until al dente. Drain and set aside. 2. In a large skillet, heat 2 teaspoons olive oil over medium-high heat. Add shallots and 1 teaspoon garlic to skillet and sauté for 1 minute. Add oregano, basil and red pepper flakes and stir to coat. 3. Add the diced tomatoes and tomato sauce and bring mixture to a boil. Reduce heat, cover and simmer 10 minutes. To the simmering sauce, add shrimp and salt, cover skillet and simmer for 2 minutes, until shrimp are bright pink and cooked through. Serve sauce over cooked penne. 4. Heat remaining oil in a large skillet over medium heat. Add remaining garlic and cook 1 minute. Add kale and 2 tablespoons water, cover pan and steam for 2 to 3 minutes until greens wilt. Season, with salt and ground black pepper. 29 Page

31 Coconut Salmon Cakes (Recipe makes about 2-4 Servings.) o 8 ounces cooked wild salmon o 12 unsalted rice crackers o ¼ cup yellow onion, small dice o 1 clove minced garlic o 1 tablespoon freshly squeezed lemon juice o Black pepper o ½ teaspoon sea salt o 1 tablespoon coconut oil 1. Break salmon and rice crackers into small bits in a medium mixing bowl. 2. Add remaining ingredients and mix together well with the back of a fork. 3. Shape into four equal patties. 4. Refrigerate patties on a plate, for at least 1 hour. 5. Heat the coconut oil over medium heat in a cast iron or stainless steel skillet. 6. Quickly cook both sides of the patties for 2 minutes. 7. Serve hot. 30 Page

32 Citrus Chicken (Recipe makes about 2-4 Servings.) o ½ cup fresh orange juice o ½ cup fresh grapefruit juice o 1 tablespoon olive oil o 1 tablespoon lime juice o 4 cloves garlic, quartered o 1 teaspoon dried basil o 1 teaspoon dried rosemary o ½ teaspoon sea salt o Pinch cayenne o 2 carrots, washed and chopped o 4 organic chicken breast, with skin 1. Preheat oven to Combine juice and the remaining ingredients in a shallow baking dish, large enough for the chicken breasts to lay flat next to each other. Whisk the ingredients together. 3. Place chicken in the juice in the baking dish. Cover with foil 4. Bake for 25 minutes. 5. Uncover and bake for another 25 minutes or until the chicken is cooked through. 31 Page

33 Brown Rice and Mushroom Risotto (Recipe makes about 5-8 Servings.) Freezes well Cook Time: 55 minutes o 3 tablespoons olive oil, divided o 12 to 16 ounces coarsely chopped mushrooms 2 cloves garlic, minced o 4 green onions, thinly sliced o 1 1/2 cups short grain brown rice o 6 cups broth, vegetable and/or chicken o 1/2 teaspoon dried leaf sage o 1 cup frozen peas, cooked o 1/2 cup Red Star Nutritional Yeast Flakes o salt and pepper, to taste 1. Heat 2 tablespoons of olive oil in a large saucepan over medium heat. Add mushrooms and cook, stirring, until mushrooms are browned. 2. Add the garlic and green onions, continue cooking for 1 minute. Transfer the mushroom mixture (along with any liquids) to a bowl; cover and set aside. 3. To the pan add the remaining 1 tablespoon of oil. Add the rice and cook, stirring, until aromatic, 3 to 4 minutes. 4. Add 1 cup of broth and cook, stirring, until the liquid is absorbed. Add 1/2 cup of broth and cook, stirring constantly, until broth has been absorbed. Continue adding broth in 1/2 cup portions, stirring and cooking until each portion has been absorbed. 5. When the risotto is just tender (about 25 to 30 minutes), add the mushroom mixture back to the rice and stir in the dried sage. Cook for about 8 to 10 minutes longer, adding more broth, as needed. Add small amounts of water if all of the broth has been used. Just before serving, stir in the hot cooked peas and nutritional yeast flakes. 6. Taste and add salt and pepper, to taste. 32 Page

34 Coconut Rice with Chickpeas (Recipe makes about 6 Servings.) Cook Time: 50 minutes o 1 tablespoon olive oil o 1/2 shallot, minced o 1 cup uncooked long-grain brown rice o 1 cup coconut milk o 1 1/2 cup water o 1 pinch ground nutmeg o 1 (15 ounce) can chickpeas, rinsed and drained o Pinch salt 1. Warm the oil in a small saucepan over medium heat. Stir in the shallot, and cook until the shallot has softened and turned translucent, about 3 minutes. 2. Add the rice and stir until coated with the oil. Pour in the coconut milk and water; season with nutmeg. Bring to a boil over high heat, reduce heat to medium-low, cover, and simmer until the liquid has been absorbed and the rice is tender, about 45 minutes. Stir in the chickpeas, season with salt and cook a few minutes until hot. 33 Page

35 TRANSFORMING GRAINS INTO DELICIOUS DISHES Soup and Grain: Add a scoop of cooked grain to a pot with a can of organic, lowsodium soup (Amy s lentil soup is delicious). Taco salad: Warm a cup of cooked whole grain with a can of drained black or pinto beans, top with chopped tomatoes, lettuce, avocado and salsa. Breakfast Porridge or Rice Pudding: Reheat 1-2 cups of cooked grains with coconut, rice, and hemp or soy milk. Add a dash of cinnamon, a pinch of salt and a small drizzle of agave or real maple syrup. For variation add dried fruit like apricots, raisins, nuts, seeds or chunks of apples. Veggie fried rice: Sauté a clove of garlic with a drizzle of naturally brewed soy sauce with olive oil in a skillet. Add 1-2 cups of leftover whole grain and a few sliced veggies and a squeeze of fresh lime. For variation add pineapples, cashews, pumpkin seeds, cilantro, tofu, beans, etc. Drizzle with sesame oil at the end of cooking. Grain Salad: Toss cooked or leftover grains with your favorite salad dressing and a few chopped cucumbers, tomatoes or other raw veggies. Grain Pasta : Toss 1-2 cups of leftover, heated grain with your favorite pasta sauce. Add a protein like diced tofu, chickpeas, other beans, steamed broccoli, green beans, etc. 34 Page

36 Chia Pudding (Recipe makes about 2-4 Servings.) A delicious, filling treat that s detox friendly and great for gut health. Chia seeds are a wonderful source of Omega-3 s and protein rich. o 1 ½ cups unsweetened plant milk (coconut, almond, etc), divided o ½ teaspoon vanilla extract o pinch sea salt o ¼ teaspoon cinnamon o 2 drops pure liquid stevia o ½ cup chia seeds o berries or chopped apple or pear o 2 tablespoons slivered almonds or other nuts or seeds 1. Whisk 1 cup milk, vanilla, salt, cinnamon and stevia together in a 4 cup bowl. Set aside for 1 hour. 2. After 1 hour, take a ½ cup scoop of the chia pudding and stir in more milk until smooth and creamy. Add fruit and nuts, mix and enjoy! 3. To eat warm, add the ½ cup scoop and additional milk to a small pan and whisk over medium heat for 3-5 minutes. Add the fruit and serve warm. 35 Page

37 Snack Attack We re avoiding most packaged foods while on our Winter Cleanse However, there are a few good options out there for easy snacking that can be found online or in your health food store. These offer natural sweetness, ease, and crunch! o Sliced red bell peppers, cucumbers, jicama, carrots, celery, or sunchokes and use as a cracker for humus or dairy-free bean dip o Flax crackers such as Flackers Crackers by Doctor In The Kitchen o Baby romaine lettuce or endive leaves with cashew cheese or almond butter o Cut up apples, pears or other seasonal, local fruit o Kale Chips by wonkykitchen.com or Alive and Radiant Foods, or your local purveyor, in various flavors (or make your own!) o Flax Snax Crackers by Go Raw, various flavors o Mary s Gone Crackers (gluten free), various flavors 36 Page