Winter Detox 2016 Recipes

Winter Detox 2016 Recipes BBF s Winter Detox offers our biggest recipe collection ever! As you ll quickly see, eating nutritiously and Detox-friendly is anything but boring. The Winter Detox recipe collection is designed to awaken your taste buds and get as many nutrient-dense foods into your day as possible. If you are following the plant-based track, please make note to use vegan friendly recipes. If you are following the protein-based track, you ll find many of the vegan recipes will work for you; just avoid any that include grains. We hope you ll get your cooking hat over the next 10 days on and start experimenting with these yummy meals! Breakfast Faux Oatmeal: 3 egg whites small banana ¼ cup oatmeal 1 t vanilla extract ¼ t baking powder dash of cinnamon Mash the banana with a fork and mix in the egg. Stir in the vanilla. Add the oats, baking powder and cinnamon. Stir until fully incorporated. Microwave for 2-3 minutes. Enjoy warm. BlackBench Fit 2016 Page 1 of 37 Winter Detox Recipes

Chai Oatmeal with Coconut (Vegan): 2 chai tea bags (NOTE: Use any black chai tea or a decaffeinated or herbal version. Avoid sweetened varieties.) 1 1/2 cups gluten free oats 2 bananas, divided (NOTE: Cut 1 into cubes and slice 1 for serving.) 1/4 tsp sea salt 1/2 cup coconut milk 2 tbsp unsweetened shredded coconut In a medium saucepan, bring 3¼ cups water to a boil. Add tea bags, cover and turn off heat. Steep for 10 minutes; discard tea bags. Stir in oats, cubed banana and salt. Return to a rolling boil and reduce heat to medium-low. Stir in milk and simmer for 15 minutes, until oats are tender, stirring occasionally. Meanwhile, heat a small skillet on medium-high. Add shredded coconut and swirl it around for about 20 seconds, until golden. Remove from heat; set aside. Divide oatmeal among 4 bowls. Top each serving with banana slices and toasted coconut. Pumpkin Pancakes: ½ cup almond flour 2 tablespoons coconut flour 1 tablespoon ground flax seed pinch of salt ½ tablespoon cinnamon 1 teaspoon pumpkin pie spice ¼ teaspoon baking soda ½ cup pumpkin puree ¾ cup egg whites 2 tablespoons honey ½ teaspoon vanilla extract coconut oil for cooking pancakes Note: post Detox, may add 2 tablespoons vanilla protein powder (optional) Heat a pancake griddle over medium heat. Combine dry ingredients in a bowl. Whisk together wet ingredients in a small bowl. Add wet to dry ingredients and stir together. Add enough coconut oil to the pan to grease the center. BlackBench Fit 2016 Page 2 of 37 Winter Detox Recipes

Pour batter in approximately ¼ cup-fulls onto pan and spread out into pancake shape (the batter will be a bit thick and need some help to form a circle). Cook for about 3-4 minutes on the first side, carefully flip and cook for another 1-2 minutes on the second side. Repeat with remaining batter, adding more coconut oil to the pan as needed. Tomato Frittata 10 large egg whites 5 large egg yolks Kosher salt, freshly ground pepper 1 tablespoon olive oil 1 cup chopped baby spinach 2 scallions, whites and greens separated, finely chopped 2 tablespoons chopped fresh dill 2 ripe tomatoes, cut into 1/2-inch pieces (about 2 cups) Place a rack in upper third of oven and preheat broiler. Beat egg whites and yolks in a medium bowl; season with salt and pepper. Heat oil in a large ovenproof cast-iron or nonstick skillet over medium heat. Add spinach and scallion whites and cook until spinach is wilted, about 2 minutes. Pour eggs over spinach mixture, shaking pan to evenly distribute, and cook until edges and bottom are just set, about 30 seconds. Top with scallion greens and dill, then tomatoes. Season lightly with salt and pepper and transfer skillet to oven. Broil until frittata is golden brown and set in the center, about 4 minutes. Serves 6. Smoked Salmon and Veggie Scramble 1 tablespoon coconut oil 1 cup packed baby spinach 1 tablespoon chopped leeks 3 asparagus stalks, trimmed and chopped 1 small zucchini, diced 6 eggs 2 ounces smoked salmon Melt the oil in a skillet over medium heat. Saute the asparagus, spinach, zucchini, and leeks until cooked through, about 8 minutes. BlackBench Fit 2016 Page 3 of 37 Winter Detox Recipes

Whisk the eggs then add to the hot pan with the vegetables. Allow the eggs to sit for 30 seconds before stirring. Gently move the eggs around the pan with a rubber spatula until they are scrambled and cooked through. Serves 2. Hazelnut Almond Milk (Vegan): 3/4 cup raw hazelnuts 1/4 cup raw almonds 3 1/2 cups water 2 1/2-3 pitted Medjool dates, to taste (if dry soak in water to soften) 1 vanilla bean, roughly chopped (or vanilla extract) 1/2 teaspoon cinnamon tiny pinch of fine grain sea salt (optional) Place hazelnuts and almonds in a bowl and cover with water. It s preferred to soak them overnight (for 8-12 hours) in the water, but you can get away with soaking for 1-2 hours in a pinch. Rinse and drain the soaked hazelnuts and almonds. Place nuts into a blender along with water, pitted dates, vanilla bean, cinnamon, and salt (if using). Cover and blend on highest speed for 1 minute or so. Place a nut milk bag (or cheesecloth or fine mesh sieve) over a large bowl and slowly pour the milk mixture into the bag. Gently squeeze the bottom of the bag to release the milk. This process can take 3-5 minutes, so be patient. You should be left with about 1 cup of pulp** in the bag. **Ideas for using leftover pulp: stir into oatmeal or muffin batter, add to smoothies, make crackers, or you can even dehydrate it and then blend it up to make hazelnut meal. You can freeze it for a later use. Blueberry Boost Smoothie (Vegan): 1¼ cup unsweetened almond milk 1 cup fresh or frozen blueberries 1 T chia seeds ¼ t cinnamon ½ frozen banana ½ cup spinach Blend until smooth. Note: post Detox, may add plant-based or whey protein powder BlackBench Fit 2016 Page 4 of 37 Winter Detox Recipes

Mega Greens Smoothie (Vegan): ½ cup kale ½ cup spinach 1 cup frozen pineapple ½ t cinnamon 1¼ cup almond milk 2 t chia seeds ½ t lemon juice Blend until smooth. Note: post Detox, may add plant-based or whey protein powder Green Ginger Smoothie (Vegan): 2 cups packed baby spinach 1 chopped granny smith apple ¾ cup coconut water ¼ fresh lemon juice 2 T hemp seeds2-3 t. minced fresh ginger 1 t. raw honey 1½ cups ice cubes Blend together and divide between 2 glasses. Citrus Body Fuel Smoothie (Vegan): 1 small banana 1 seeded orange (peeled & quartered) ½ t cinnamon 1 cup unsweetened almond milk 2 t ground flaxseed ½ cup ice Blend until smooth. BlackBench Fit 2016 Page 5 of 37 Winter Detox Recipes

Note: post Detox, may add plant-based or whey protein powder. Snacks/Appetizers Black Bean Dip (Vegan): 2 cans black beans, rinsed and drained 1 small onion, chopped ¼ of small can chopped jalapeno or fresh ½-1 t. cumin 1 t. garlic sea salt - to taste ¼-½ cup chicken stock 1 avocado lime juice Mince onion and combine with beans, jalapeno, garlic and cumin. Saute until onion is soft and all ingredients are well mixed. Put ¼ cup chicken stock in blender. Add bean mixture. Blend, adding chicken stock ¼ cup at a time until mixture is smooth. Pour into bowl. Salt to taste. Top with avocado and lime juice. Serve with sliced cucumbers and carrots. Spicy Cashews (Vegan): 1 ½ cups unsalted cashews 1 T. avocado oil ½ t. salt 1 t. chili powder 1/8 t. freshly ground black pepper Preheat oven to 325. Spread the cashews in a single layer on a foil-lined baking sheet. Roast the cashews for 10-12 minutes or until they are a light golden color. Transfer to a bowl. Add the oil and, using a spoon to mix, ensure all the nuts are coated, then add the salt, chili powder and pepper. Let cool before serving. Serves 4. BlackBench Fit 2016 Page 6 of 37 Winter Detox Recipes

Edamame Hummus (Vegan): 1 lb. frozen edamame, shelled and unsalted ¼ cup lemon juice 3 T. tahini 2 small garlic cloves 3 t. EVOO 6 T. water 1½ t. kosher salt ¼ t. black pepper 3 sprigs fresh parsley or cilantro Cook the edamame. In a blender, blend edamame with remaining ingredients. Serve with sugar snap peas. Hummus can be refrigerated and made up to 3 days ahead. Crunchy BBQ Chickpeas (Vegan): 15-oz. can chickpeas, rinsed and well dried 1 tbsp. EVOO 1 tbsp. barbecue rub On baking sheet, toss chickpeas with EVOO and barbecue rub and roast at 400 until crunchy, stirring halfway through cooking, about 35 minutes. Roasted Carrot Dip (Vegan): 1½ lbs. carrots 1 large onion, cut into wedges 6 T. EVOO, divided 1½ t. cumin Coarse salt 2 T. red wine vinegar 1-2 T. sriracha 1 small minced garlic clove BlackBench Fit 2016 Page 7 of 37 Winter Detox Recipes

Preheat oven to 425. On a rimmed baking sheet, toss carrots and onion with 2 T. EVOO and the cumin. Season with salt. Roast until golden brown and tender, about 35 minutes, flipping halfway thru. Transfer veggies to food processor and pulse until a coarse paste forms. Add remaining ¼ cup EVOO, the vinegar, sriracha and garlic. Pulse to combine. Season with salt. Serve with veggies. Apple Chips (Vegan): 2 cups unsweetened apple juice (if possible, juice your own from about 5-6 large apples) 1 cinnamon stick 2 large apples Ground cinnamon Preheat oven to 250 F. In a large pot over high heat, combine apple juice and cinnamon stick. Bring to a low boil. Remove top and bottom of apple and slice crosswise to make 1/8 thick chips. Discard any seeds. Carefully drop apple slices into boiling juice and cook 4-5 minutes. Apple slices will appear translucent. Use a slotted spoon to remove apple slices from juice and place on a clean cloth towel. Pat dry. Place dried apple chips on a wire cooling rack placed on a cookie sheet (this will catch any drips). Bake 30-40 minutes until apple slices turn golden brown and are almost dry to the touch. Kale Chips (Vegan): 1 bunch kale 2 tsp olive oil 1/4 tsp sea salt (optional) Preheat oven to 350 F. Wash kale and remove tough stems. Cut kale into 2"-3" sections and place on baking sheet. Drizzle with olive oil and sprinkle with sea salt, if desired. Toss kale to fully coat with oil. Bake for 10-15 minutes, or until kale is crispy. Serve hot. BlackBench Fit 2016 Page 8 of 37 Winter Detox Recipes

Salads, Soups & Main Dishes Tabbouleh Salad (Vegan): 1 head of cauliflower 5 medium mushrooms 3 small dill pickles 2 celery stalks 1 cucumber 1 t. minced garlic 1¼ cup diced red onion 1 t. EVOO 3 T. horseradish mustard 2 T. white wine vinegar pinch of chives chopped basil to taste sea salt Dice or coarsely chop all ingredients and put in mixing bowl. Add mustard, vinegar, oil then sprinkle with sea salt. Mix all together and enjoy. Black Bean, Avocado & Cucumber Salad (Vegan): 1 seedless cucumber, peeled and diced 2 medium ripe tomatoes, diced 2 avocados, diced 15.5 oz can black beans, rinsed and drained 2 Tbsp red onion, minced 2 Tbsp cilantro, minced 2 limes, juice of Salt and fresh pepper BlackBench Fit 2016 Page 9 of 37 Winter Detox Recipes

Combine all the ingredients and season with salt and pepper to taste. Keep refrigerated until ready to serve. Quinoa with Roasted Tomatoes & Spinach: 1 whole garlic head 1 T. EVOO 1 T. finely chopped shallots ¼ t. crushed red pepper flakes ½ cup uncooked quinoa, rinsed and drained 1 T. dry white wine 1 cup fat free chicken broth ½ cup baby spinach leaves ⅓ cup chopped seeded tomato (1 small) ¼ t. salt Preheat oven to 350 degrees. Remove papery skin from garlic head. Cut garlic head in half cross-wise, breaking apart to separate whole cloves. Wrap half of head in foil; reserve remaining half for another use. Bake at 350 for 1 hour; cool 10 minutes. Separate cloves, squeeze to extract garlic pulp. Discard skins. Heat oil in a saucepan over medium heat. Add shallots and red pepper to pan; cook 1 minute. Add quinoa to pan; cook 2 minutes, stirring constantly. Add wine, cook until liquid is absorbed, stirring constantly. Add broth, bring to a boil. Cover, reduce heat and simmer for 15 minutes or until liquid is absorbed. Remove from heat, stir in garlic pulp, spinach, tomato and salt. Vegetable Stir Fry over Quinoa: 3 T. vegetable oil 2 large eggs, beaten 2 baby bok choy, thinly sliced 1 small red bell pepper, thinly sliced 1 small bunch scallions, chopped into 3-inch lengths ½ cup shredded carrots handful of snow peas, sliced on an angle one 1-inch piece of fresh ginger BlackBench Fit 2016 Page 10 of 37 Winter Detox Recipes

2 large garlic cloves, chopped ¼ cup gluten free tamari 3 T. black bean sauce juice of 1 lime 1 T. hot pepper sauce 1 T. honey 1 T. sesame oil 2 cups quinoa, rinsed Cook quinoa according to directions. In a large skillet or wok, heat 1 T. vegetable oil, over high heat. Add the eggs and scramble until firm. Transfer to a plate. Add the remaining 2 T. oil and heat until smoking. Add the bok choy, pepper, scallions, carrots and snow peas and stir-fry for 2 minutes. Add the ginger and garlic and stir fry for 1 minute. In a small bowl, stir together the tamari, black bean sauce, lime juice, hot sauce, honey and sesame oil. Toss the quinoa with the sauce and vegetables. Top with the egg. Curried Lentil & Squash Bowl (Vegan): 1 shallot, minced 2-inch piece ginger, peeled and minced (about 2 tbsp) 3 cloves garlic, minced 2 tbsp olive oil, divided 1 cup green lentils, rinsed 1 bay leaf 1 butternut squash, peeled and cut into ¼-inch cubes (3½ cups) 1 tsp curry powder 1/2 tsp sea salt 1/8 tsp ground black pepper 1/4 tsp ground turmeric 2 tbsp unsalted tomato paste 1/2 cup fresh cilantro, chopped BlackBench Fit 2016 Page 11 of 37 Winter Detox Recipes

2 red bell peppers, sliced into thin strips 1 bunch kale, stems discarded, leaves sliced crosswise into thin ribbons or 6 cups baby spinach 1/4 cup unsalted pumpkin seeds (aka pepitas), toasted In a small bowl, combine shallot, ginger and garlic. In a medium saucepan on medium-high, heat 1 tsp oil. Add half of shallot mixture and sauté for 30 seconds. Add 2 cups water and bring to a boil; add lentils and bay leaf. Return to a boil, cover and reduce heat to medium-low. Simmer for 30 minutes, until lentils are tender. Meanwhile, toss squash with curry powder, salt, pepper and turmeric. In a large deep sauté pan on mediumhigh, heat 1 tbsp oil. Add squash; sauté for 5 minutes. In a small bowl, whisk together tomato paste and ½ cup water; pour into squash mixture, scraping up bits from the bottom of the pan as the liquid sizzles. Stir to coat squash with tomato, cover pan, reduce heat to medium and simmer for 5 minutes more, until squash is tender but not mushy. Stir squash into pot with cooked lentils; add cilantro. Cover and reduce heat to low. To same sauté pan, add remaining 2 tsp oil and heat on medium-high. Add remaining shallot mixture and sauté for 30 seconds. Add bell peppers and kale and sauté for 7 to 10 minutes, until peppers are tender with a little bite left and kale is wilted. Add a splash of water to scrape up any bits from pan and stir. (If using spinach, sauté bell peppers first for 5 minutes, then add spinach and cook just until wilted.) Divide squash-lentil mixture among 4 plates and top with kale mixture and pepitas. Black Bean Soup (Vegan if using Vegetable Broth): 3 tablespoons EVOO 2 medium carrots, peeled and chopped 2 ribs celery, chopped 1 large onion, chopped 1 red bell pepper, chopped 6 cloves garlic, chopped 1 jalapeno, chopped 5 15½ ounce cans black beans, drained and rinsed 4 cups low-sodium chicken or vegetable broth 1 cup chopped cilantro In a large pot, heat EVOO over medium-high. Add carrots, celery, onion, red pepper, garlic and jalapeno and cook, stirring often, until vegetables are soft and fragrant, about 15 minutes. Puree vegetables with 3 cans black beans and 2 cups broth until smooth. Return to pot. Add remaining beans, broth and cilantro. Bring to a boil, BlackBench Fit 2016 Page 12 of 37 Winter Detox Recipes

then simmer until heated through and the mixture thickens, about 10 minutes. Season with salt and pepper. Serve immediately or use as a base for the variations. Chipotle Tomato Soup with Crispy Quinoa Topping (Vegan): 2 tbsp extra-virgin olive oil 2 large carrots, sliced into half-moons 2 large stalks celery, sliced 1 yellow onion, diced 1/2 bunch Swiss chard, stems separated from leaves, both chopped (about 3 large leaves), divided 2 cloves garlic, finely chopped 4 to 6 whole dried chipotle chiles (NOTE: You can also use 2 canned chipotles in adobo; however, we love the flavor the dried chiles provide.) 1 15-oz jar or BPA-free can diced unsalted tomatoes, with juices 1 tsp each ground cumin and dried oregano flakes 6 cups low-sodium vegetable broth 1 cup frozen fire-roasted corn (or regular corn) 1 tsp sea salt Optional toppings: lime, chopped avocado, sliced radishes, sliced green onions QUINOA TOPPING: 1 1/2 tsp coconut oil 3/4 cup cooked black quinoa In a large pot on medium, heat olive oil. Add carrots, celery, onion, chard stems and garlic and sauté until tender, about 6 minutes. Add chiles, tomatoes, cumin and oregano and sauté for 2 minutes. Stir in broth, corn and salt. Bring to a boil and reduce to a simmer; cover and cook until carrots are tender, about 20 minutes. Meanwhile, prepare topping: In a skillet on medium, heat coconut oil. Add quinoa and cook, stirring frequently, until crispy, 6 to 8 minutes. To soup, stir in chard leaves; turn off heat. Remove chiles, divide among bowls and top with crispy quinoa and optional toppings. Chickpea Soup (Vegan if using Vegetable broth): BlackBench Fit 2016 Page 13 of 37 Winter Detox Recipes

1 bunch Swiss chard or Tuscan kale, center stems removed 3 tablespoons olive oil 2 carrots, peeled and diced 1 large onion, chopped 3 4 small ribs celery from the heart, chopped 3 tablespoons chopped rosemary 2 3 large cloves garlic, chopped, plus 1 large clove garlic, halved 1 jalapeno chili pepper, finely chopped, or 1 tsp. crushed red pepper Salt and pepper 4 cups chicken or vegetable stock 2 15½ ounce cans chickpeas 1 28 ounce can whole tomatoes, preferably San Marzano, diced or crushed by hand Flaky sea salt (optional) Minced red or white onions, for garnish In a food processor, pulse the chard until finely chopped. Transfer to a medium bowl, rinse out the food processor and return it to the base. In a soup pot, heat 3 tbsp. olive oil, three turns of the pan, over medium-high. Add the carrots, chopped onion, celery, rosemary, chopped garlic and chili; season with salt and pepper. Cover, reduce the heat to medium and cook, stirring occasionally, until the vegetables are tender but not brown, 7 to 8 minutes. Stir in the stock, chickpeas and tomatoes. Transfer half the soup to the food processor and coarsely puree. Return to the pot and stir in the chard; season. Simmer, stirring often, until the flavors blend, about 5 minutes. Garnish with chopped onion, if desired. Hearty Lentil Soup (Vegan): 1 cup dried red lentils 2 Tbsp olive oil 1 sweet onion, chopped 1 red bell pepper, seeded and chopped ¼ tsp ground cumin ¼ tsp crushed red pepper flakes BlackBench Fit 2016 Page 14 of 37 Winter Detox Recipes

1/4-1/2 cup brown rice ½ tsp sea salt 1 Tbsp fresh lemon juice Rinse lentils and pick through to discard any debris or small stones; drain well. Heat oil in a large pot over medium-high heat. Add onion and bell pepper and saute for 5 minutes or until brown. Stir in cumin and red pepper flakes and cook for 1 minute. Add 4 cups water (I increased a little because of the extra rice), lentils, and rice. Bring to a boil. Reduce heat to low; cover and cook for 20 minutes. Add salt, then stir and cook for another 30 minutes. Stir in lemon juice before serving. Leftovers will keep in the fridge for a week. Brown Rice, Lentil & Onion Soup (Vegan if using Vegetable Broth): 2 T. EVOO 4 cups white onions, sliced 1 t. garlic, minced 1 cup white wine 3½ quarts beef broth or vegetable broth ¾ cup brown lentils 1 cup brown rice ½ cup chopped fresh parsley 1 T. chopped fresh basil 2 T. balsamic vinegar salt & pepper to taste Heat a large saucepan over low heat. Add oil to pan, swirl to coat. Add onions, cook 20 minutes or until the onions caramelize. Add garlic to pan and cook 3 minutes. Add white wine and cook 2 minutes. Add broth, lentils and rice to pot; simmer for 50 minutes. Stir in parsley, basil and vinegar. Season with salt & Pepper. Place lid on pot. Let steep for 1 hour to enhance flavor. White Bean Chicken Chili: 2 tablespoons vegetable oil 1 onion, chopped BlackBench Fit 2016 Page 15 of 37 Winter Detox Recipes

2 cloves garlic, minced 1 (14.5 ounce) can chicken broth 1 (18.75 ounce) can tomatillos, drained and chopped 1 (16 ounce) can diced tomatoes 1 (7 ounce) can diced green chiles ½ teaspoon dried oregano ½ teaspoon ground coriander seed ¼ teaspoon ground cumin 2 ears fresh corn or 2 cans corn 1 t chili power 1 T cumin 1 or 2 T cornstarch (to thicken) 1 pound diced, cooked chicken meat 1 (15 ounce) can white beans pinch salt and black pepper to taste Heat oil, and cook onion and garlic until soft. Stir in broth, tomatillos, tomatoes, chilies, and spices. Bring to a boil, then simmer for 10 minutes. Add corn, chicken, and beans; simmer 5 minutes. Season with salt and pepper to taste. OR Toss EVERYTHING in slow cooker. Cook on low for 8 hours. Turkey & Sweet Potato Chili: 20 oz 93% lean ground turkey kosher salt, to taste ½ cup onion, chopped 3 cloves garlic, crushed 10 oz can Rotel mild tomatoes with green chilies 8 oz can tomato sauce ¾ cup water ½ tsp cumin, or to taste ¼ tsp chili powder ¼ tsp paprika BlackBench Fit 2016 Page 16 of 37 Winter Detox Recipes

1 bay leaf 1 medium sweet potato, peeled and diced into ½-inch cubes fresh cilantro, for garnish In a large skillet, brown turkey over medium-high heat, breaking it up as it cooks into smaller pieces and season with salt and cumin. When meat is browned and cooked through add onion and garlic; cook 3 minutes over medium heat. Add the can of Rotel tomatoes, sweet potato, tomato sauce, water, cumin, chili powder, paprika, salt and bay leaf. Cover and simmer over medium-low heat until potatoes are soft and cooked through, about 25 minutes stirring occasionally. Add ¼ cup more water if needed. Remove bay leaf and serve. Sweet Potato Salad with Apple & Avocado (Vegan): 1 lb. sweet potatoes, peeled and cut into ½ inch cubes 1 cup hulled edamame ¼ cup unsalted hulled pumpkin seeds 1 medium red apple, diced ½ small onion, finely chopped ¼ cup chopped cilantro ¼ cup lime juice 2 tbs olive oil ½ avocado, finely diced Place sweet potatoes in large saucepan and cover with water. Bring to a boil and cook 3 minutes. Add edamame and cook 1 to 2 minutes more or until potatoes are tender. Drain in colander and rinse and drain well. Toast pumpkin seeds in dry skillet over medium high heat 3 to 4 minutes, or until seeds begin to pop. Transfer to a plate and cool. Combine apple, onion, cilantro, and lime juice in a large bowl. Stir in potatoes and oil, season with salt and pepper. Stir in avocado and toasted pumpkin seeds just before serving. Jalapeno Quinoa with Shallots (Vegan): 1 Tablespoon Olive Oil 1 small shallot, minced 1 garlic clove, minced BlackBench Fit 2016 Page 17 of 37 Winter Detox Recipes

2 jalapeno peppers, minced 2 cups quinoa, thoroughly rinsed 2 ½ cups chicken broth Heat the oil in a skillet over medium heat. Add the shallot, garlic and peppers. Saute the vegetables until the shallot begins to soften. Add the quinoa and chicken broth and stir well. Cover and cook until the quinoa is done, about 20-25 minutes. Charred Broccoli (Vegan): 2 tablespoons each soy sauce and rice vinegar 4 teaspoons each sesame oil and honey season with salt and pepper 2 cups shiitake mushroom caps 1 shallot 2 heads chopped broccoli 1 thinly sliced red jalapeno Whisk 2 tablespoons each soy sauce and rice vinegar with 4 teaspoons each sesame oil and honey; season with salt and pepper. Thinly slice 2 cups shiitake mushroom caps and 1 shallot; add to the dressing. Toss 2 heads chopped broccoli with vegetable oil; cook on a hot grill pan, 2 minutes per side. Season with salt and pepper. Toss with the dressing, some sesame seeds and a thinly sliced red jalapeno. Brussel Sprouts with Butternut Squash & Pomegranate Seeds: (Vegan): 1 large butternut squash (about 2½ pounds) 2 pounds Brussels sprouts (about 5 cups) 4 red onions, quartered ½ cup olive oil Kosher salt and freshly ground pepper 2 teaspoons chili powder ¼ cup pomegranate molasses 1 cup pomegranate seeds Preheat the oven to 400 degrees F. Use a knife to lop the top and bottom off the squash. Slice the skin off the sides, then cut the squash in half lengthwise and remove the seeds. Chop into small pieces. Divide the squash between 2 baking sheets. BlackBench Fit 2016 Page 18 of 37 Winter Detox Recipes

Trim the Brussels sprouts, then cut them in half if desired (or you can leave them whole). Arrange on the baking sheets with the squash. Break the quartered onions apart and add them to the baking sheets. Drizzle the vegetables with the olive oil. Season with salt and pepper, sprinkle with the chili powder and toss. Roast 30 to 35 minutes, or until browned. Take the vegetables out of the oven and tip into a serving dish. Drizzle with the pomegranate molasses and sprinkle on the pomegranate seeds. Toss and serve immediately. Serves 12. Cauliflower Steak (Vegan): 1 large head cauliflower (about 3 lb), rinsed 2 3 Tbsp olive oil Kosher salt and ground black pepper HEAT oven to 400 F. Line sheet pan with aluminum foil. REMOVE tough outer leaves from cauliflower and discard. Leave core intact. Place cauliflower, base side down, on cutting board. Cut cauliflower head in half down the center using a sharp knife. Cut each half into two ¾ - thick slices. Set steaks aside. HEAT olive oil in a large pan over medium-high heat. Add cauliflower steaks, working in two batches. Season with salt, pepper, and spices of your choice, and sear 2 to 3 minutes per side. REMOVE from pan and place on prepared baking sheet. Roast cauliflower in oven until golden brown, 15 to 20 minutes. Remove from oven and serve with additional spices and a drizzle of olive oil, if desired. Quinoa Fried Rice : 3 egg whites, scrambled 1 whole egg, scrambled 1 Tbsp vegetable oil 5 scallions, chopped, whites and greens separated 2 cloves garlic, minced ½ onion, chopped 1 red pepper, diced small 1 yellow pepper, diced small ½ cup shredded carrots 4 cups cooked quinoa BlackBench Fit 2016 Page 19 of 37 Winter Detox Recipes

1 cup ready to eat shelled edamame 2 Tbsp low-sodium soy sauce 1 tsp sesame oil In a non-stick wok, spray non-stick cooking spray and add the eggs. Cook for a minute or two until done. Set aside. Add the vegetable oil to the wok. Add scallion whites, garlic, onion, peppers, and carrots. Sauté for about 30-60 seconds; be careful not to burn. Add cooked quinoa and stir well a few minutes to heat through. Add cooked egg, scallion greens, and edamame. Pour in soy sauce and sesame oil. Stir to mix all the ingredients about 2-3 minutes. Asian Slaw with Mango (Vegan): 2 cups shredded cabbage ½ cup shredded carrots 1 mango 3 medium scallions, chopped 3 Tbsp rice vinegar ½ lime, juiced 1 Tbsp low sodium soy sauce 1 Tbsp sesame oil 1 tsp black and white sesame seeds Julienne the mango (cut into strips). Combine with the cabbage, carrots, scallions and toss together in a large bowl. Prepare the dressing by whisking together the rice vinegar, soy sauce, and lime juice; slowly whisk in the oil. Pour the dressing over the cabbage mixture and toss to coat. Let it sit at least 15-20 minutes to let the dressing soak in. Serve sprinkled with sesame seeds. Roasted Asparagus (Vegan): 1 pound asparagus, trimmed 2 teaspoons extra-virgin olive oil BlackBench Fit 2016 Page 20 of 37 Winter Detox Recipes

1½ cups halved grape tomatoes ½ teaspoon minced fresh garlic 2 tablespoons balsamic vinegar ¼ teaspoon salt ½ teaspoon black pepper Cook asparagus in boiling water 2 minutes or until crisp-tender. Drain. Heat olive oil in a large skillet over medium-high heat. Add tomatoes and garlic; cook 5 minutes. Stir in vinegar; cook 3 minutes. Stir in salt. Arrange asparagus on a platter; top with tomato mixture. Sprinkle with salt& pepper. Baked Parsnip Fries (Vegan): 2½ pounds parsnips or carrots, peeled, cut into about 3x½-inch strips 1 tablespoon finely chopped fresh rosemary, plus 5 sprigs rosemary 1 large garlic clove, minced 3 tablespoons olive oil Kosher salt, freshly ground pepper ½ teaspoon (or more) ground cumin Preheat oven to 450. Mix parsnips, chopped rosemary, garlic, and oil on a large rimmed baking sheet. Season with salt and pepper and toss to coat. Spread out in a single layer. Scatter rosemary sprigs over. Roast for 10 minutes; turn parsnips and roast until parsnips are tender and browned in spots, 10 15 minutes longer. Crumble leaves from rosemary sprigs over; discard stems and toss to coat. Sprinkle with ½ tsp. cumin. Season to taste with salt, pepper, and more cumin, if desired. Grilled Chicken & Roasted Tomato Salad: 5 T. EVOO 2 T. fresh lemon juice 1 T. balsamic vinegar salt & pepper 1 15 oz. can cannellini beans, rinsed 4 plum tomatoes, halved lengthwise and seeds discarded 3 skinless boneless chicken breasts BlackBench Fit 2016 Page 21 of 37 Winter Detox Recipes

1 bunch scallions ⅔ head green-leaf lettuce, torn Preheat the oven to 450 degrees. In a large bowl, whisk together 3 T. EVOO, lemon juice and balsamic vinegar; season with salt & pepper. Stir in the cannellini beans. Place the tomatoes cut side up on a parchment lined baking sheet. Drizzle the tomatoes with 1 T. EVOO, season with salt & pepper and bake until very soft, about 30 minutes. Preheat a grill pan over medium high heat. Brush the chicken and scallions with 1 T. EVOO and season with salt & pepper. Turn once, or until the chicken is cooked thru, about 8 minutes. Add the lettuce to the bean mixture and toss to coat. Top the salad with tomatoes, scallions and sliced chicken. Mango Mojito Chicken: 2 tsp olive oil 4 4-oz boneless, skinless chicken breasts 1/4 tsp each sea salt and fresh ground black pepper 2 mangos, pitted and diced 1 green bell pepper, seeded and chopped 1 cup low-sodium chicken broth 1/3 cup chopped scallions 2 tbsp chopped fresh mint leaves 1 tbsp fresh lime juice 1 tsp finely grated lime zest 1 tsp finely chopped garlic 2 cups cooked brown rice In a large skillet, heat oil on medium-high. Season both sides of chicken with salt and black pepper. Add chicken to skillet and cook for 1 to 2 minutes per side, until golden brown. Add mangos, bell pepper, broth, scallions, mint, lime juice, lime zest and garlic and bring to a simmer. Reduce heat to medium, partially cover and cook for 5 minutes, undisturbed, until chicken is cooked through. Add rice to skillet and stir to combine. Cook for 1 minute to heat through. Chicken Citrus Salad For the Chicken: 2 boneless, skinless chicken breasts BlackBench Fit 2016 Page 22 of 37 Winter Detox Recipes

1/2 orange, juiced 1 lime, juiced 2 tablespoons olive oil 1 teaspoon cumin 1 teaspoon coriander 1 teaspoon chili powder salt and pepper For the dressing: 3 tablespoons fresh orange juice 1 tablespoon rice vinegar 1/2 tablespoon dijon mustard 1/4 cup olive oil Marinate the chicken for at least 4 hours, or overnight. Grill each breast over medium heat until the thickest part reaches 170 degrees with a meat thermometer. Slice and set aside to cool for 5 minutes so the lettuce doesn t wilt. Mix all of the dressing ingredients, except for the olive oil. In a constant, slow stream, begin to whisk in the oil until well incorporated. Assemble the salad ingredients, then add freshly sliced chicken. Slowly add the dressing over top, being careful not to overdress it (you may not use all that you made, just adjust to your tastes). Sprinkle a pinch of salt and ground pepper over the top then toss to mix. Grilled Ginger & Sesame Chicken Salad: ¼ cup reduced-sodium soy sauce 3 Tbsp very finely chopped peeled fresh ginger 3 Tbsp canola oil 2 Tbsp hoisin sauce 1 Tbsp toasted sesame oil 1 tsp sriracha BlackBench Fit 2016 Page 23 of 37 Winter Detox Recipes

1 tsp kosher salt 2 (9-oz) boneless, skinless chicken-breast halves ¼ cup red wine vinegar ¼ cup minced scallions (white and green parts) Salad 1 lb napa cabbage, halved lengthwise, very thinly sliced crosswise 2 carrots, shredded or cut into matchstick-size strips 3 scallions (white and green parts), thinly sliced on a sharp diagonal ⅔ cup lightly packed fresh cilantro leaves ½ cup slivered almonds, toasted 1 tsp white sesame seeds, toasted 1 tsp black sesame seeds (optional) Marinade: In a medium bowl, whisk soy sauce, ginger, canola oil, hoisin sauce, sesame oil, sriracha, and salt to blend. Transfer 3 Tbsp of the marinade to a baking dish, add chicken, and turn to coat. Cover and refrigerate at least 30 minutes, turning after 15 minutes. Dressing: Whisk vinegar and scallions into the remaining marinade. Set aside. Heat a grill pan over medium-high heat. Remove chicken from marinade, add to grill pan, and cook until no longer pink. Mound salad in center of 4 plates. Re-whisk dressing and drizzle a little over and around salad. Sprinkle with the remaining almonds and sesame seeds. Thai Lettuce Cups: 1 tablespoon olive oil 2 boneless, skinless chicken breasts, cut into strips (or ground turkey breast) Salt and freshly ground black pepper 1 red bell pepper, cut into strips ¼ cup sweet chili sauce ¼ cup honey 2 iceberg lettuce heads, cut into quarters and leaves gently removed to make the lettuce cups Juice of 1 lime BlackBench Fit 2016 Page 24 of 37 Winter Detox Recipes

1 handful basil, chopped Place a large skillet over medium-high heat with one turn of the pan of EVOO, about 1 tablespoon. Season the chicken with salt and pepper and cook in the pan until golden brown on all sides. Add in the red pepper and cook until soft, about 3 minutes. Add in the chili sauce and honey and simmer to reduce it and coat the chicken. To serve, lay the lettuce leaves on a platter, then scoop some of the chicken mixture onto each leaf. Sprinkle with lime juice and basil. Chicken Cutlets with Tarragon-Mushroom Sauce: 2 cups unsalted chicken stock ½ carrot, cut into 1-inch pieces ½ celery stalk, cut into 1-inch pieces ¼ onion, halved 1 bay leaf 1 garlic clove, crushed 4 (6-ounce) skinless, boneless chicken breast halves ½ teaspoon kosher salt, divided ½ teaspoon black pepper, divided 3 tablespoons coconut or almond flour (sub coconut flour or is this recipe a NO?) 2 tablespoons olive oil, divided 1 cup quartered mushrooms ½ cup frozen pearl onions 1 tablespoon water 2½ teaspoons cornstarch 1 tablespoon chopped fresh tarragon Place first 6 ingredients in a saucepan; bring to a boil. Cook 6 minutes or until reduced to 1¼ cups. Remove solids with a slotted spoon; discard. Cut chicken breast halves in half horizontally to form 8 cutlets. Sprinkle evenly with ¼ teaspoon salt and ¼ teaspoon pepper. Place flour in a shallow dish; dredge chicken in flour. Heat a large skillet over medium-high heat. Add 1 tablespoon oil. Add 4 cutlets to pan; cook 2 minutes on each side or until golden. Remove from pan; keep warm. Repeat procedure with remaining 1 tablespoon oil and 4 cutlets. BlackBench Fit 2016 Page 25 of 37 Winter Detox Recipes

Return skillet to medium-high heat. Add mushrooms and onions; cook 5 minutes or until browned, stirring occasionally. Add stock mixture; bring to a boil, scraping pan to loosen browned bits. Combine 1 tablespoon water and cornstarch in a small bowl. Stir cornstarch mixture into stock mixture; cook 1 minute or until sauce thickens. Stir in remaining ¼ teaspoon salt, remaining ¼ teaspoon pepper, and tarragon. Spoon sauce over chicken. Chicken with Sweet Potatoes & Cauliflower: 1 sweet potato (½ lb.), peeled and sliced ¼ inch thick ½ head cauliflower, cut into florets 2 T. EVOO coarse salt & pepper 2 T. sherry or red wine vinegar 4 boneless chicken breasts 1 cup low sodium chicken broth 2 sprigs thyme Preheat oven to 450 degrees. On a rimmed baking sheet, toss sweet potatoes & cauliflower with 1½ T. EVOO and salt & pepper. Roast until cooked through and browned, about 25 minutes. Transfer to bowl and gently toss with 1 T. vinegar. In a large nonstick skillet, heat ½ T. oil over medium-low heat. Season chicken with salt & pepper. Cook until golden and cooked through, 30 minutes. To skillet, add broth, thyme and 1 T. vinegar. Cook over medium-high heat, scraping up browned bits, until reduced by half, 3 to 5 minutes. Return chicken and juices to skillet and turn chicken to coat with sauces. Serve chicken with vegetables in pan sauce. Chicken with Olives & Lemon: 2 teaspoons grated lemon rind ¼ cup fresh lemon juice 1 tablespoon extra-virgin olive oil 1½ tablespoons minced fresh garlic 4 (6-ounce) skinless, boneless chicken breast halves, halved crosswise Cooking spray 2 teaspoons chopped fresh oregano BlackBench Fit 2016 Page 26 of 37 Winter Detox Recipes

½ teaspoon chopped fresh rosemary ½ teaspoon freshly ground black pepper 15 oil-cured olives, pitted and sliced 1 large shallot, sliced 1 lemon, thinly sliced Preheat oven to 400. Combine first 4 ingredients in a large zip-top plastic bag. Add chicken to bag; seal. Shake to coat chicken. Marinate 15 minutes at room temperature. Arrange chicken mixture in a broiler-safe 11 7 inch glass or ceramic baking dish coated with cooking spray. Sprinkle chicken evenly with oregano and the next 4 ingredients (through shallot); top with lemon slices. Bake at 400 for 20 minutes. Remove chicken from oven. Preheat broiler to HIGH. Place chicken 3 inches from broiler element; broil on HIGH for 3 minutes or until chicken is browned and done. Honey Lemon Grilled Chicken: juice and zest of 3 lemons ⅓ cup EVOO 1 t. oregano 1 T. dijon mustard 2 T. honey, plus some for drizzling ½ cup finely chopped onion 1 clove garlic, peeled and smashed ½ t. salt ½ t. pepper 4 skinless, boneless chicken breasts grilled lemon wedges In a small bowl, mix together lemon juice, zest, EVOO, oregano, mustard, honey, onion, garlic, salt and pepper. Set aside ¼ cup mixture for basting. Place chicken in the bowl, and marinate at least 30 minutes in the refrigerator. Preheat grill to medium-high. Lightly oil grill grate. Place chicken on the grill over indirect heat. Cook 6 to 8 minutes on each side or until juices run clear, basting with ¼ cup reserved mixture. Drizzle each breast with honey and garnish with grilled lemon wedges. Oregano Chicken with Garlicky Broccoli Rabe: BlackBench Fit 2016 Page 27 of 37 Winter Detox Recipes

½ cup olive oil 2 boneless, skinless chicken breasts (8 oz. each), halved horizontally to form 4 cutlets 6 sprigs fresh oregano 4 cloves garlic, minced 1 small red onion, finely chopped 1 can (15 to 16 oz.) chickpeas, rinsed ⅓ cup chicken or vegetable stock 1 large bunch broccoli rabe, trimmed and cut into 2-inch pieces ¼ teaspoon crushed red pepper Bring a large pot of water to a boil. In a large skillet, heat 2 tbsp. olive oil over medium. Season the chicken with salt and pepper. Cook until golden on the bottom, about 4 minutes. Turn; add the oregano and half the garlic. Cook, basting, until cooked through, about 3 minutes. Transfer to a plate. In the same skillet, cook the onion over medium, stirring often, until softened, 5 to 6 minutes. Discard the oregano; transfer to a food processor. Add the chickpeas, stock and ¼ cup oil. Puree and season. Salt the boiling water. Add the broccoli rabe. Cook 1 minute; drain. In the same skillet, heat the remaining 2 tbsp. oil over medium; add the broccoli rabe, crushed red pepper and remaining garlic. Cook, stirring, about 2 minutes; season. Divide the chickpea mixture among plates; top with broccoli rabe and chicken. Roast Chicken with Balsamic Bell Peppers: ¾ teaspoon salt, divided ¾ teaspoon fennel seeds, crushed ½ teaspoon black pepper, divided ¼ teaspoon garlic powder ¼ teaspoon dried oregano 4 (6-ounce) skinless, boneless chicken breasts 2 tablespoons olive oil, divided 2 cups thinly sliced red bell pepper 1 cup thinly sliced yellow bell pepper ½ cup thinly sliced shallots (about 1 large) 1½ teaspoons chopped fresh rosemary BlackBench Fit 2016 Page 28 of 37 Winter Detox Recipes

1 cup fat-free, less-sodium chicken broth 1 tablespoon balsamic vinegar Preheat oven to 450. Heat a large skillet over medium-high heat. Combine ½ teaspoon salt, fennel seeds, ¼ teaspoon black pepper, garlic powder, and oregano. Brush chicken with 1½ teaspoons oil; sprinkle spice rub over chicken. Add 1½ teaspoons oil to pan. Add chicken; cook 3 minutes or until browned. Turn chicken over; cook 1 minute. Arrange chicken in an 11 7 inch baking dish coated with cooking spray. Bake at 450 for 10 minutes or until done. Heat remaining olive oil over medium-high heat. Add bell peppers, shallots, and rosemary; sauté 3 minutes. Stir in broth, scraping pan to loosen browned bits. Reduce heat; simmer 5 minutes. Increase heat to medium-high. Stir in vinegar, ¼ teaspoon salt, and ¼ teaspoon pepper; cook 3 minutes, stirring frequently. Serve bell pepper mixture over chicken. Skillet Chicken & Artichokes: 4 6-to-8-ounce skinless, boneless chicken breasts Kosher salt and freshly ground pepper 3 tablespoons extra-virgin olive oil 1 9-ounce package frozen artichoke hearts, thawed and patted dry 1 small red onion, cut into wedges 3 cloves garlic, thinly sliced 1 teaspoon dried oregano ¾ cup low-sodium chicken broth ¼ cup pitted kalamata olives ¼ cup chopped fresh parsley ¼ cup sliced Peppadew peppers, plus 2 teaspoons brine from the jar Place the chicken breasts between 2 pieces of plastic wrap and pound with a skillet until about ½ inch thick. Season with salt and pepper. Heat 1 tablespoon olive oil in a large nonstick skillet over medium-high heat. Add the chicken and cook, undisturbed, until golden on the bottom, 4 to 5 minutes; turn and cook until the other side is golden, 2 to 3 more minutes. Transfer to a plate and set aside. Wipe out the skillet and return to medium-high heat. Add the remaining 2 tablespoons olive oil; when hot, add the artichoke hearts and red onion and cook, undisturbed, until golden in spots, about 1 minute. Season with salt and pepper and continue cooking, stirring occasionally, until the vegetables are tender, about 2 more minutes. Add the garlic and oregano and cook, stirring, 30 seconds. BlackBench Fit 2016 Page 29 of 37 Winter Detox Recipes

Return the chicken to the skillet and add the broth and olives. Bring to a gentle simmer, cover and cook until the chicken is cooked through, 4 to 6 minutes. Top with the parsley, Peppadews and brine. Crispy Flounder with Roasted Tomatoes: 2 tablespoons capers 1 tablespoon olive oil 1 pint cherry tomatoes ¼ teaspoon kosher salt ¼ teaspoon freshly ground black pepper ¼ cup thinly sliced fresh basil 1 cup panko (Japanese breadcrumbs) 1 tablespoon chopped fresh parsley 2 teaspoons chopped fresh thyme 4 (6-ounce) skinless flounder fillets Preheat oven to 400. 2. Combine first 3 ingredients in a large ovenproof skillet; toss to coat. Sprinkle with ¼ teaspoon salt and ¼ teaspoon pepper. Bake at 400 for 20 minutes. Remove from oven; top with basil. 3. Combine panko, parsley, and thyme in a shallow dish. Coat fillets with cooking spray; sprinkle with ¼ teaspoon salt and ¼ teaspoon pepper. Dredge fillets in panko mixture. Heat 1 tablespoon oil in a nonstick skillet over medium-high heat. Add 2 fillets to pan; cook 3 minutes on each side or until desired degree of doneness. Repeat procedure with remaining oil and fillets. Sea Bass with Ginger & Lime: 2 tablespoons fresh lime juice 1½ tablespoon soy sauce 1 tablespoon chopped fresh cilantro 1 tablespoon chopped peeled fresh ginger 1 tablespoon minced shallot 5 teaspoons light or regular olive oil 2 sea bass fillets (each about ¾-inch thick) Preheat oven to 500 F. Mix first 5 ingredients and 3 teaspoons oil in small bowl. Season sauce with salt and pepper. BlackBench Fit 2016 Page 30 of 37 Winter Detox Recipes

Brush 9-inch-diameter glass pie dish with remaining 2 teaspoons oil. Arrange fish in prepared dish; turn to coat. Sprinkle fish with salt and pepper; spoon ½ tablespoon sauce over each fillet. Roast fish until just opaque in center, about 12 minutes. Top fish with remaining sauce and serve. Cajun Scallops with mango salsa: 2 medium tomatoes, seeded and chopped 1 mango, peeled and chopped ½ small red onion, chopped 1 jalapeno, seeded and chopped ½ cup fresh cilantro leaves chopped Juice 1 lime Sea salt and fresh ground black pepper to taste 1.5 lbs. sea scallops Olive oil or Canola oil cooking spray Cajun Rub ½ tsp. sea salt ½ tsp. ground black pepper 1 tsp. garlic powder 1 tsp. dry mustard 2 tsp. chile powder ½ tsp. cayenne pepper In a medium bowl, combine tomatoes, mango, onion, jalapeno and cilantro. Squeeze lime juice over tomato mixture and season with salt and black pepper. Set aside in refrigerator. Combine all Cajun Rub ingredients in a small bowl. Heat a large nonstick skillet over medium-high heat. Pat scallops dry with paper towel and season both sides with rub. Lightly mist skillet with cooking spray. Add scallops and cook for 2 minutes per side. Serve with mango salsa, garnishing with additional cilantro, if desired. Roasted Salmon & Succotash: ½ pound green beans, trimmed 1 ear corn, kernels cut from the cob BlackBench Fit 2016 Page 31 of 37 Winter Detox Recipes

6 ounces cherry tomatoes 2 tablespoons olive oil 1 pound salmon fillet 1 tbsp. chopped fresh dill Preheat the oven to 425 degrees. On a rimmed baking sheet, toss the green beans, corn and tomatoes with the oil. Arrange in a single layer. Place the salmon in the center, skin side down; season with salt and pepper. Roast until the vegetables are tender and browned in spots and the salmon is just opaque in the center, about 20 minutes. Sprinkle the salmon with 1 tbsp. dill. Serve warm or at room temperature. Sauted Tilapia & Veggies: 1 medium zucchini 1 medium yellow squash 2 tablespoons butter ¼ cup roasted red pepper, minced 1 tablespoon dried parsley flakes Salt Ground black pepper 1 tablespoon minced garlic 1 tablespoon dry white wine 1 tablespoon olive oil 2 (7- to 9-ounce) tilapia filets Trim ends of zucchini and yellow squash. Cut into quarters lengthwise, then slice off and discard seedy centers. Slice crosswise into very thin pieces. Place a large skillet over medium-high heat. When skillet is very hot, add butter and let sizzle briefly. Stir in zucchini and yellow squash; cook for 1 minute, turning once or twice. Add red pepper, parsley and salt and pepper to taste. Sauté for 2 to 3 minutes, until cooked but still crisp. Add garlic and wine; sauté for another minute or two, until the desired doneness is reached. Taste and adjust the seasoning. Transfer vegetables to two warm plates and keep warm. In a large nonstick skillet, heat olive oil on medium-high until shimmery. To prevent sticking, spray both sides of filets with cooking spray, then season both sides with citrus-pepper to taste. Sauté filets for 1 minute, flip over and cook for another minute or two, until the fish is completely cooked. BlackBench Fit 2016 Page 32 of 37 Winter Detox Recipes

To serve, arrange fish alongside the sautéed vegetables and serve hot. Lemony Salmon with Broccoli: 2 lemons 2 tbsp. olive oil 1 head broccoli (about 1 lb), trimmed and cut into 2½-inch-long pieces (about 7 cups) 10 oz. grape or cherry tomatoes (about 2 cups) 4 garlic cloves, thinly sliced ¼ tsp. red pepper flakes 4 (6-oz) skinless salmon fillets ½ tsp. coarse salt black pepper 1 c. pitted kalamata olives Juice 1 lemon to yield 2 tbsp. juice, then whisk with the oil. Place broccoli, tomatoes, and garlic in one layer in a large, straight-sided skillet. Sprinkle with red pepper flakes. Space salmon fillets evenly on top. Season with the salt, plus black pepper to taste. Thinly slice remaining lemon. Add to skillet. Pour half the lemon-oil and 1 cup water into skillet. Cover tightly. Bring to a simmer over high heat, then reduce to medium. Simmer gently, adjusting heat if needed, until fish is cooked through and broccoli is tender, about 10 min. Scatter olives on top. Spoon pan sauce and remaining lemon-oil over each serving. Spicy Salmon with Olive & Lemon Quinoa: ½ cup chopped scallions Small pinch red pepper flakes Pinch salt 1½ tablespoons olive oil Nonstick cooking spray 1 pound thick skin-on salmon fillet 1 cup quinoa, rinsed and drained 2 tablespoons toasted pine nuts 2 tablespoons pitted, chopped black olives BlackBench Fit 2016 Page 33 of 37 Winter Detox Recipes

1 tablespoon fresh lemon juice ½ teaspoon finely grated lemon zest Preheat the oven to 450 degrees. In a small bowl, combine the scallions and red pepper with the salt and ½ tablespoon of the olive oil. Spray a small roasting pan with nonstick cooking spray and lay the salmon in it skin side down. Cover the fish with the scallion-and-red-pepper mixture. Roast the salmon in the top third of the oven until it is barely opaque at the center of the thickest part, about 15 minutes. Bring 2 cups of water to a boil in a saucepan. Add the quinoa; cover and cook over low heat until the water is absorbed, about 12 minutes. Transfer to a bowl and add the remaining olive oil and the pine nuts, olives, lemon juice, and lemon zest. Serve the salmon over the quinoa. Spicy Shrimp with Lime & Cilantro: ¾ t. coarse salt ¾ t. smoked paprika ½ t. ground cumin ½ t. curry powder ⅛ t. cayenne pepper ⅛ t. ground cinnamon 1¼ lbs. large shrimp, peeled and deveined 1 T. unsalted butter (sub olive oil) chopped cilantro, lime wedges Combine salt, paprika, cumin, curry powder, cayenne and cinnamon. Sprinkle over shrimp and toss to combine. In a large skillet, melt butter over medium-high. Add shrimp and cook, stirring occasionally, until opaque throughout, 3 to 5 minutes. Serve with cilantro and lime wedges. Peach-Pepper Salsa with Grilled Halibut: 2½ cups coarsely chopped peeled yellow peaches (about 1¼ pounds) 1⅓ cups chopped red bell pepper (about 1 large) ½ cup thinly sliced green onions ½ cup chopped fresh arugula ⅓ cup fresh lemon juice (about 2 lemons) BlackBench Fit 2016 Page 34 of 37 Winter Detox Recipes