Fall 2018 Detox - Supplemental Recipes Created by Health Coaching
Fall 2018 Detox - Supplemental Recipes Health Coaching These are supplemental recipes for the 5-Day Detox. Many of them can be made ahead of time for easy grab and go meals. They are simply provided to give you more options to choose from. Be sure to note that the shopping list provided includes ingredients for ALL of these recipes. You will need to modify that if you are not making all of them. As always, if you have any questions at all, be sure to reach out!
Fall 2018 Detox - Supplemental Recipes 61 items Fruits Vegetables Bread, Fish, Meat & Cheese 2 Apple 1 Banana 1/4 cup Blueberries 2 Lemon 5 Lime 1/4 cup Raspberries Breakfast 1 tbsp Almond Butter 2/3 cup Maple Syrup Seeds, Nuts & Spices 1 1/4 tsps Cayenne Pepper 1 tbsp Chia Seeds 3/4 tsp Chili Powder 1 tsp Cinnamon 2 3/4 tbsps Cumin 2 tbsps Curry Powder 1/4 cup Ground Flax Seed 2 tbsps Poultry Seasoning 1/4 cup Pumpkin Seeds 1/4 tsp Red Pepper Flakes 2 1/3 tsps Sea Salt 0 Sea Salt & Black Pepper Frozen 5 Brown Rice Tortillas 14 cups Baby Spinach 6 cups Brussels Sprouts 2 cups Butternut Squash 4 Carrot 1 head Cauliflower 6 stalks Celery 1 cup Cherry Tomatoes 1/2 cup Cilantro 23 1/2 Garlic 1 tbsp Ginger 1 Green Bell Pepper 4 cups Kale Leaves 1 cup Matchstick Carrots 3 cups Purple Cabbage 1 Red Bell Pepper 1 1/2 cups Red Onion 3 Sweet Potato 1 Yellow Bell Pepper 4 Yellow Onion Boxed & Canned 12 cups Black Beans 3 cups Chickpeas 6 cups Diced Tomatoes 1 cup Jasmine Rice 6 1/4 cups Lentils 1 cup Organic Coconut Milk 6 1/2 cups Organic Vegetable Broth 1 lb Extra Lean Ground Turkey Condiments & Oils Cold Other 1 tbsp Avocado Oil 1 1/2 tsps Coconut Oil 2/3 cup Extra Virgin Olive Oil 1/2 cup Tahini 10 Egg 2 1/4 cups Unsweetened Almond Milk 1/4 cup Vanilla Protein Powder 4 1/3 cups Water Baking 3/4 tsp Baking Powder 3 1/2 cups Oats 1 tbsp Pumpkin Pie Spice 2 cups Pureed Pumpkin 1 tsp Vanilla Extract
Simple Banana Pancakes 3 ingredients 20 minutes 1 serving 1. In a bowl, mash the bananas very well until quite smooth. Add the eggs and beat gently with a fork for about 30 seconds. 2. Heat coconut oil in a skillet over medium heat. Add 1/4 cup of the batter at a time to form pancakes, cooking for about 1-2 minutes per side. 1 Banana (ripe) 2 Egg 1 1/2 tsps Coconut Oil 3. Serve with a sprinkle of cinnamon or a drizzle of maple syrup if desired. Likes it Sweet Add blueberries or chocolate chips into the batter.
Pumpkin Pie Baked Oatmeal 11 ingredients 45 minutes 6 servings 1. Preheat oven to 375F. Grease a baking dish with a little coconut oil. (Use a 9 x 13 inch dish for 6 servings.) 2. In a large bowl, whisk together the pumpkin, eggs, maple syrup, pumpkin pie spice, vanilla, baking powder, salt and milk until smooth. Stir the oats and ground flax into the pumpkin mixture. Pour into the baking dish and sprinkle pumpkin seeds over top. 3. Bake in the preheated oven for 40 minutes or until the centre feels set and the edges are slightly golden. Storage Store covered in the fridge up to 4-5 days, or freeze in individual portions for easy grab-andgo breakfasts down the road. Egg-Free Replace the eggs with flax eggs. For every egg, mix together 1 tbsp of ground flax seed with 3 tbsp of water. 2 cups Pureed Pumpkin 2 Egg 1/2 cup Maple Syrup 1 tbsp Pumpkin Pie Spice 1 tsp Vanilla Extract 3/4 tsp Baking Powder 1/2 tsp Sea Salt 1 cup Unsweetened Almond Milk 2 1/2 cups Oats (rolled or quick) 1/4 cup Ground Flax Seed 1/4 cup Pumpkin Seeds Muffins Divide the batter into a muffin tray instead of a baking pan. Bake at the same temperature as listed for 20 to 25 minutes, or until muffins are cooked through.
Turkey Apple Breakfast Hash 10 ingredients 35 minutes 4 servings 1. Heat a large skillet over medium heat. Add the ground turkey, cinnamon and poultry seasoning. Cook for 5 to 7 minutes, until thoroughly browned, breaking up into little pieces as it cooks. Drain off the fat, transfer to a bowl and set aside. 2. In the same skillet, heat the oil over medium heat. Add the onion and garlic, sauteeing until translucent. Next add the brussels sprouts, butternut squash, and apples. Cover and cook for about 10 minutes, stirring occasionally, until all veggies are soft. 3. Add the ground turkey back into the skillet and stir to combine. Season to taste with sea salt. Divide into bowls and enjoy! Vegan & Vegetarians Use lentils instead of ground turkey. 1 lb Extra Lean Ground Turkey 1 tsp Cinnamon 2 tbsps Poultry Seasoning 1 tbsp Avocado Oil 1 cup Red Onion (diced) 2 Garlic (cloves, minced) 2 cups Brussels Sprouts (trimmed and halved) 2 cups Butternut Squash (peeled and cubed) 2 Apple (cored and diced) 1/4 tsp Sea Salt (to taste) Leftovers Store covered in the fridge up to 3 days.
Overnight Vanilla Protein Oats 7 ingredients 8 hours 2 servings 1. In a large bowl or container combine the oats, chia seeds and milk. Stir to combine. Place in the fridge for 8 hours, or overnight. 2. After the oats have set, remove from the fridge and add the protein powder. Mix well. Add extra almond milk 1 tbsp at a time if the oats are too thick. 3. Divide the oats into bowls or containers and top with raspberries, blueberries and almond butter. Enjoy! 1 cup Oats (quick or traditional) 1 tbsp Chia Seeds 1 1/4 cups Unsweetened Almond Milk 1/4 cup Vanilla Protein Powder 1/4 cup Raspberries 1/4 cup Blueberries 1 tbsp Almond Butter Extra Garnish Add cacao nibs, chocolate chips, seeds or nuts. Leftovers Keep well in the fridge for 3 to 4 days. No Almond Butter Omit, or use peanut butter or sunflower seed butter instead. Protein Powder This recipe was developed and tested using a plant-based protein powder. Please note that results may vary if using a different type of protein powder.
Freezer Veggie Breakfast Burritos 11 ingredients 30 minutes 5 servings 1. Preheat oven to 400 F and line baking sheets with foil. 2. In a large bowl, combine 3/4 of the olive oil, garlic, red onion, sweet potato, bell peppers, cumin, chilli powder and salt. Toss well and then spread the veggies across the baking sheets in an even layer. Bake in the oven for 30 minutes or until cooked through, gently tossing at the halfway point. 3. Meanwhile, heat the remaining olive oil in a large skillet over low-medium heat. Pour the whisked eggs into the skillet, and continuously stir to scramble the eggs while they cook. Set aside. 4. Divide eggs and roasted veggies evenly between the tortillas and wrap into burritos. 5. Once cooled, wrap the burritos in foil and freeze in a freezer-safe bag. See notes for how to reheat Reheating in the Oven Heat in the oven at 350 F for 30 minutes from frozen (or less if already defrosted), then unwrap and return to the oven for another 10-15 minutes for a crispy wrap (optional). 2 tbsps Extra Virgin Olive Oil (divided) 2 1/2 Garlic (cloves, minced) 1/2 cup Red Onion (large, diced) 1 Sweet Potato (large, peeled and diced into 1/2 inch cubes) 1 Red Bell Pepper (diced) 1 Green Bell Pepper (diced) 1 1/2 tsps Cumin 3/4 tsp Chili Powder 1/2 tsp Sea Salt 6 Egg (large, whisked) 5 Brown Rice Tortillas (11 inches) Reheating in the Microwave Remove foil from defrosted burritos and microwave for 1 to 2 minutes (times will vary depending on the power of your microwave). Make it Spicy Add more chilli powder, cayenne pepper, hot sauce and/or sliced jalapeno. Serve it With Greek yogurt, sour cream, feta cheese, tomatoes, avocado and/or salsa. No Brown Rice Tortillas Use corn or whole wheat tortillas instead.
Detox Spinach Lentil Curry 16 ingredients 25 minutes 4 servings 1. In a large skillet, heat oil over medium heat. Add the onions, garlic and ginger to the pot, stirring and sautéing for 3 to 5 minutes until the onions begin to soften. 2. Stir in all of the curry powder, cumin, salt and red pepper flakes and continue to cook for a minute until the spices become fragrant. 3. Add the lime juice and vegetable stock. Scrape any browned bits off the bottom of the pan. Then add the coconut milk, lentils and cilantro and stir to combine. Wilt in the spinach 2 cups at a time. 4. Bring the curry to a gentle boil then reduce heat and simmer for 15 minutes. Meanwhile, cook your rice according to the instructions on the package. 5. When the curry has thickened slightly, stir in the maple syrup. Divide the cooked rice onto plates and top it with the curry. Enjoy! No Rice Serve alone or with quinoa, rice or cauliflower rice. Leftovers Keep covered in the fridge for up to 4 days or in the freezer for up to 2 to 3 months. Too Thick If the curry gets too thick, add extra vegetable broth to thin it. 1 tbsp Extra Virgin Olive Oil 1 Yellow Onion (large, chopped) 3 Garlic (clove, minced) 1 tbsp Ginger (peeled and grated) 2 tbsps Curry Powder 1 tsp Cumin 1/2 tsp Sea Salt 1/4 tsp Red Pepper Flakes 1 Lime (juiced) 1/2 cup Organic Vegetable Broth 1 cup Organic Coconut Milk (from the can) 2 cups Lentils (cooked) 1/2 cup Cilantro (optional, roughly chopped) 6 cups Baby Spinach 1 cup Jasmine Rice (dry) 2 tsps Maple Syrup More Flavour Add extra cilantro and lime.
Roasted Sweet Potato & Brussels Sprouts Salad 11 ingredients 30 minutes 4 servings 1. Preheat the oven to 425 degrees F. Line a large baking sheet with parchment paper. 2. Combine the diced sweet potato and brussels sprouts in a bowl. Add olive oil and season with sea salt and black pepper to taste. Toss well then spread across the baking sheet. Bake in the oven for 30 minutes or until both vegetables are cooked through and starting to brown. 3. While the vegetables roast, combine the tahini, maple syrup, water, cayenne pepper and sea salt in a jar. Seal with a lid and shake well to mix. Set aside. 4. Remove the roasted vegetables from the oven and place back in the mixing bowl. Add in the lentils. Mix well. 5. Divide spinach between bowls. Top with lentils and roasted vegetable mix. Drizzle with desired amount of dressing. Enjoy! No Brussels Sprouts Use broccoli instead. 2 Sweet Potato (medium. sliced into 1 inch cubes) 4 cups Brussels Sprouts (washed and halved) 1 tbsp Extra Virgin Olive Oil Sea Salt & Black Pepper (to taste) 1/4 cup Tahini 1 tbsp Maple Syrup 1/4 cup Water (warm) 1/4 tsp Cayenne Pepper (less if you don't like it spicy) 1/8 tsp Sea Salt 2 cups Lentils (cooked, drained and rinsed) 8 cups Baby Spinach (chopped) No Lentils Use your choice of protein. Chickpeas, grilled chicken or ground meat work well.
Rainbow Chopped Salad Jars 9 ingredients 30 minutes 3 servings 1. Combine the tahini, lemon juice, and sea salt. Whisk until combined, adding water as needed to attain a creamy salad dressing consistency. Divide the dressing equally into the bottom of large jars. 2. On top of the dressing, layer the chickpeas, tomatoes, carrots, bell pepper, and top with the purple cabbage. Cover and store in the fridge. 3. When you're ready to eat the salad, dump it into a bowl and toss well. Enjoy! Storage Keeps well in the fridge for up to 4 days. 1/3 cup Tahini 2 Lemon (juiced) 1/2 tsp Sea Salt 2 tbsps Water 3 cups Chickpeas (cooked, from the can) 1 cup Cherry Tomatoes 1 cup Matchstick Carrots 1 Yellow Bell Pepper (chopped) 3 cups Purple Cabbage (chopped) No Tahini Use a nut butter or sunflower seed butter instead.
Cauliflower, Kale & Lentil Detox Soup 10 ingredients 40 minutes 6 servings 1. Heat the olive oil in a large pot. Add the onion, celery, and carrots. Cook for about 10 minutes, or until veggies are softened. Add the garlic and cook for 2-3 more minutes. 2. Add the cauliflower, kale, and vegetable broth. Bring to a boil then reduce heat to a simmer. Let simmer for 20 minutes. 3. Stir in the cooked lentils and season to taste with sea salt and black pepper. Divide between bowls. Enjoy! Leftovers Refrigerate in a covered container up to 4 days. Freeze up to 6 months. 2 tbsps Extra Virgin Olive Oil 1 Yellow Onion (diced) 2 stalks Celery (diced) 2 Carrot (medium, peeled and diced) 4 Garlic (cloves, minced) 1 head Cauliflower (chopped into florets) 4 cups Kale Leaves (chopped) 6 cups Organic Vegetable Broth 2 1/4 cups Lentils (cooked) Sea Salt & Black Pepper (to taste)
Detox Slow Cooker Black Bean Soup 11 ingredients 4 hours 12 servings 1. Combine all ingredients together in your slow cooker. Cook on high for 4 hours, or on low for 6 hours. 2. Pour approximately half the soup into a blender (or use an immersion blender) and blend into a smooth puree. Be sure to leave a spot for the steam to escape. Add the pureed soup back into the slow cooker and mix everything well. Ladle into bowls, top with desired toppings and enjoy! Toppings Cilantro, avocado, coconut cream and or/salsa. Stove Top If you don't have a slow cooker, or if you need to increase the servings above 6 and your slow cooker is too small, make it on the stove top in a large stock pot instead. Add all ingredients to the pot and bring to a boil. Once boiling, reduce to a simmer. Cover and let simmer on low for an hour before blending. 1/4 cup Extra Virgin Olive Oil 2 Yellow Onion (finely diced) 4 stalks Celery (diced) 2 Carrot (large, chopped) 12 Garlic (cloves, minced) 2 tbsps Cumin 1 tsp Cayenne Pepper 12 cups Black Beans (cooked, drained and rinsed) 6 cups Diced Tomatoes 4 cups Water 4 Lime (juiced)