MARIA MARLOWE S THREE- DETOX A food detox is not about deprivation you still get to eat three filling, satisfying and tasty meals a day. In general, you simply replace all of the foods that add to your body s toxin load with the foods that will nourish your body and support its natural detox functions. Foods to Include All foods should be in their whole, natural, unprocessed form think brown rice (unprocessed) vs. whole grain bread (processed). Vegetables Fruit Nuts & Seeds Legumes Gluten-Free Whole Grains Foods to Exclude Processed Foods Wheat Dairy Meat (including poultry and fish) Alcohol Caffeine Tea and chocolate Bottled Juices Remember to drink plenty of water throughout your detox. It is needed to aid in digestion and the removal of toxins. Aim for about 2.5-3 liters of water per day. If you want a snack during the detox, choose fresh fruit or cut veggies like carrots or cucumber slices.
Key detox ingredients BROCCOLI Neutralizes and eliminates toxins, and ihigh in a variety of vitamins. CAULIFLOWER Aids your body s natural detoxification system and reduces inflammation. KALE One of the most nutrient-dense and anti-oxidant rich foods available. PARSLEY Neutralizes carcinogens and it s full of antioxidants. TURMERIC A powerful detoxifier and anti-inflammatory which cleanses the liver and can help prevent many types of cancer. CINNAMON Boosts brain function, helps control blood sugar levels and improves colon health. LENTILS High in fiber and protein, aids in elimination, helps lower cholesterol, balances blood sugar and even increases your energy. SHIITAKE MUSHROOMS Excellent promoter of cardiovascular and immune health. Also a great source of iron, B vitamins, and selenium a mineral that may help ramp up your ability to burn fat for fuel. OATS High in both soluble and insoluble fiber, oats will keep you satiated and keep your digestive system moving. BEETS Supports lymph, liver, and gall bladder function. SHALLOTS Sulfur-rich shallots cleanse the liver and support skin health. They stimulate the digestive juices which help increase the absorption of nutrients. Shopping List DRY (Tip: Buy these in bulk you ll eat them even after the detox is over!) 1 package of rolled oats (the 5-minute kind) 1 cup raw walnuts 1 cup brown rice 1 cup green lentils 1 tbsp raw sunflower seeds Olive oil or coconut oil 30 oz of cannellini beans (2 cans) 2.25 quarts of vegetable broth Cinnamon Turmeric Cumin Cayenne Paprika SPICES Herbes de Provence Salt Black pepper FRESH PRODUCE 1 organic apple 1 organic pear 1 banana 20-25 shiitake mushroom caps 10 crimini mushroom caps 2 portobello mushroom caps 1 cup of broccoli florets 2 small heads of cauliflower 7 medium carrots or 4 carrots 3 medium parsnips 1 red beet 1 bunch fresh parsley 1 lemon 1/2 lb shallots 1 head celery 1 head garlic 1 head lacinto kale 1 medium sized sweet potato 2 cups Brussels sprouts
ONE 1/2 cup rolled oats* 1 organic apple, diced ¼ 1/4 tsp cinnamon ¼ 1/4 cup raw walnuts Cinnamon Apple Oats Bring water to a boil, add oats and apple and cook for 5 minutes. Remove to a bowl, stir in cinnamon and a pinch of salt. Top with walnuts. *If you find this portion not satisfying enough, increase to 1 cup oats for the remainder of mornings. Detox Salad (Tip: Make this the night before to bring to work.) 1 cup broccoli florets, stems removed 1 cup cauliflower florets, stems removed 1 carrot, peeled 1 red beet, raw and peeled 2 tbsp fresh parsley, minced 1 tbsp sunflower seeds ¼1/4 tsp turmeric ¼ 1/4 tsp cumin Pinch of sea salt and pepper, to taste 2 tbs fresh squeezed lemon juice In a Vitamix, food processor or high speed blender,process the broccoli until fine. Remove to a bowl, and repeat with the cauliflower, then with the carrots and then with the beet. (You can also mince finely by hand this salad is all about the texture!) Add the parsley and sunflower seeds to the vegetable mix. Season with the rest of ingredients, to taste. Tuscan Kale and Cannellini Bean Soup serves four to six (Tip: Make a big batch that you can refrigerate or freeze for later.) 4 tbsp olive oil 1/2 cup shallot, diced 2 carrots, diced 2 ribs celery, diced 30 oz of cannellini beans (2 cans) 5 cups water or vegetable broth 4 cloves garlic 6 lacinto kale leaves, sliced into 1/2 inch ribbons 2 cups sweet potato, diced (appx. 1 medium sized potato) Salt and black pepper to taste Heat 2 tbsp of oil in large soup pot over medium heat. Add onions, carrots and celery. Cook about 5 minutes, until onions are translucent and veggies are bright, then add beans and water. Cook 15 minutes. Strain out 1 1/2 cups of the beans, carrot and celery mixture (with minimal-to-no liquid) and set aside. Puree the rest (beans plus liquid) in a blender. Set aside. Back in the same pot, heat 2 tbsp oil over medium-low heat. Add garlic, cook 3 minutes, then add kale, bean puree and potato. Bring to a boil, then cover and reduce heat to medium-low until sweet potato is tender, about 15-20 minutes. Add salt and black pepper to taste.
TWO 1/2 cup rolled oats 1 banana, sliced ¼ tsp cinnamon ¼ cup raw walnuts, crushed Banana-Walnut Oatmeal Bring water to a boil, add in oats and cook for 5 minutes. Remove to a bowl, stir in cinnamon and a pinch of salt, and then top with bananas and walnuts. Leftover Tuscan Kale Soup (see day one) Shiitake Brown Rice serves four to six 1 cup brown rice 2 cups water 15 shiitake mushroom caps, sliced Salt and black pepper, to taste Bring water and rice to a boil and then reduce to a simmer. Add mushrooms, cover and cook for about 30-40 minutes, or until all water is absorbed. Season with salt and black pepper to taste. Moroccan Spiced Lentils serves two ¼ 1/4 cup shallot, diced 1 small/thin carrot 1 tbsp olive oil 1/4 tsp cumin 1/4 tsp turmeric 1/4 tsp cayenne 1 cup green lentils 2 cups water Salt and pepper, to taste Dice shallot and set aside. Slice the carrot in half lengthwise, then chop it crosswise into half moon pieces and set aside. Heat a large saucepan over medium-low heat. Add olive oil to pan, letting heat for about 30 seconds before adding cumin, turmeric, cayenne and shallot. Let it sizzle for about 1-2 minutes, stirring once or twice while it s cooking, until shallot and onion are translucent, not brown. Next, add in lentils and water, continuing to cook on medium-low. After about 10 minutes, add the chopped carrot and continue to cook with the lid on for about 20 minutes, or until all water is absorbed. Remove from heat and season to taste with salt and black pepper. Roasted Winter Vegetables serves two 2 cups of Brussels sprouts, stem removed and quartered 2 cups of cauliflower florets, chopped 2 cups of parsnips or carrots, sliced in half lengthwise then cut into 1-inch pieces 2 tsp ground cumin 2 tsp paprika 1 1/2 tsp turmeric 1/2½- 1 tsp salt ½ 1/2 tsp black pepper 2-3 tbsp olive oil or coconut oil Preheat oven to 425. In a bowl, toss the Brussels sprouts, cauliflower, broccoli and carrots with the spices and oil. Arrange on a parchment-lined rimmed baking sheet. Roast veggies for approximately 30 minutes, or until they start to slightly brown.
THREE 1/2 cup rolled oats 1 organic pear, diced ¼ tsp cinnamon ¼ cup raw walnuts Cinnamon-Pear Oats Bring water to a boil, add in oats and apple, and cook for 5 minutes. Remove to a bowl, stir in cinnamon and a pinch of salt, and then top with walnuts. Leftover Moroccan Spiced Lentils with Shiitake Brown Rice and Roasted Winter Vegetables ½ 1/2 cup brown rice + 1 cup lentils + 2-3 cups veggies Cream of Mushroom Soup serves five 4 cups cauliflower (about 1 small head) 4 cups vegetable broth 1 tbsp herbes de Provence 1 tbsp olive oil 1 cup shallot, diced 3 cups assorted mushrooms caps, diced (portobello, shiitake, crimini) Place cauliflower, vegetable broth and herbes de Provence in a large pot. Cover and set to medium-heat for about 12-15 minutes, or until the cauliflower is soft. Place cauliflower, vegetable broth and herbes de Provence in a large pot. Cover and set to medium heat for about 12-15 minutes, or until the cauliflower is soft. Remove from heat, let cool slightly before transferring to a blender. Blend for about 45 seconds*, or until velvety smooth. Return to pot. Meanwhile, heat a separate pan over medium-low, add oil and sauté onions for two minutes, before adding chopped mushrooms. Sauté another 7-10 minutes until mushrooms are well cooked. Add the mushrooms to the pot with the cauliflower base, and simmer over low for 10 minutes. Serve. *When blending hot liquids, remove the clear center piece in the lid of the blender, and place a dish towel over the opening. This will allow the steam out. Never fill the container more than half way, and keep it at a low to medium speed.