Happy Detox Day 1! I just love this day. Everything green is exciting and beautiful. A piece of fruit tastes like sugary heaven, and the background headache is somehow OK. Enjoy!
Well, as a preventative measure just in case the excitement of plant matter wears off during the week, make up a batch of these. They fit in the detox guidelines nicely and will taste oh so good while you’re drowning in raw green goodness. I mean, while you’re LOVING drowning in raw green goodness of course. To dessert!
Gluten-Free, Banana-Sweetened Almond Butter Cookies
Makes 20
1 cup gluten-free oat flour, almond meal, or coconut flour (see below on how to make oat flour)
1 cup cooked garbanzo beans (no liquid)
1/2 cup almond butter (or other nut or seed butter)
1 ripe banana
Preheat oven to 350 degrees.
To make oat flour, in a food processor or blender, blend about 1 1/4 cups of gluten-free oats to make about 1 cup of flour. Set aside.
In a food processor or Vita-Mix, blend beans, nut butter, and banana until creamy.
Combine “flour” with bean mixture until mixed through.
With wet hands, form dough into balls (if not detoxing, the balls can be rolled into a bit of sugar at this point), and place on an ungreased baking sheet. Press down in a criss-cross fashion with a wet fork to prevent sticking.
Bake for 10 minutes.
Per cookie: 77 calories, 4 g fat, 9 g carbohydrate, 2 g fiber, 1 g sugar, 2 g protein.
Hi there! So glad you found us! While you may have come here for our 7-day detox, we want to let you know that we have a brand new 5-day detox that has a customizable shopping list, new and improved recipes, is simpler than ever, and costs just $17! We have a feeling you’ll love it even more than our 7-day plan. Check out the 5-day here (or in the menu above)!
No more dead links or clicking around! Here are all the detox recipes in one place. Phew! I’ll be posting more alternatives throughout the week as well. Enjoy that coffee and toast today! XO
Carrot Orange Cucumber Shake Makes 4 (1-cup) servings
Too busy to chew your veggies? Let your blender do the work. This nutrient-heavy combination includes ginger, which eases digestion, calms your appetite, and makes you feel tingly all over. Feel great getting more than a day’s recommended supply of vitamin A in one cup!
3 carrots, scrubbed, unpeeled, and cut into large chunks ½ organic cucumber, unpeeled 2 oranges, peeled ½-inch round piece ginger, peeled* 1 cup chilled filtered water 10 ice cubes (a handful)
1 Blend ingredients together until smooth. For a thicker smoothie, add more ice cubes, a handful at a time. For a thinner smoothie, add more chilled filtered water, ¼ cup at a time.
2 Store leftovers in the fridge for up to 24 hours. Or, pour leftovers into popsicle molds for a delicious frozen treat.
NUTRITION SNAPSHOT Per serving: 47 calories, 0 g total fat, 0 g saturated fat, 0 mg cholesterol, 32 mg sodium, 11 g carbohydrates, 2.5 g fiber, 6.5 g sugar, 1 g protein, 113.5% vitamin A, 50.5% vitamin C, 4% calcium, 1.5% iron
*Fresh ginger root can easily and safely be peeled by using the edge of a metal teaspoon. You’ll get over the root’s bumps and lumps without wasting any prime ginger.
Shamrock Smoothie
Shamrock Smoothie Makes 4 (1-cup) servings Prep time 5 minutes
You know it’s going to be a good day when you get a serving of vegetables at breakfast. This green machine is not only naturally sweet, delicious, and a favorite among kids, but the raw greens and Very Green powder pack a powerful chlorophyll punch. Chlorophyll is a cleansing and purifying agent, and it helps relieve congestion, lower high blood pressure, strengthen blood, and even increases energy levels. Sold? Add ¼ cup protein powder (such as Organic Hemp Protein Powder, Vanilla Flavored) for an extra 4.5 grams of protein, 5.5 grams fiber, and 65 calories per serving.
1 banana 1 cup frozen Pineapple Tidbits 1 cup frozen Mango Chunks (about 14 pieces) ½ cup green grapes (preferably organic) 2 Tbsp orange juice concentrate (not reconstituted) 1 Tbsp Very Green Dietary Supplement, or other green superfood powder (optional) 1 large handful (about 1 cup) raw baby spinach or kale (preferably organic) 2 cups unsweetened almond milk
1 Blend all ingredients together until smooth. Cheers!
2 Leftovers will not keep very well in the fridge. Pour leftovers into popsicle molds for a delicious frozen treat.
NUTRITION SNAPSHOT Per serving: 114 calories, 2 g total fat, 0 g saturated fat, 0 mg cholesterol, 101 mg sodium, 25 g carbohydrates, 3 g fiber, 15 g sugar, 2 g protein, 27% vitamin A, 44% vitamin C, 13% calcium, 7% iron
Purple Nurple
Purple Nurple Makes 4 (1-cup) servings Prep time 5 minutes
The deep color of blackberries, blueberries, and raspberries is thanks to their high anthocyanin content—the antioxidant that helps lower cancer risk, improve urinary tract health, memory function, and promote healthy aging. These berries also have ellagic acid—another tough anti-viral, anti-bacterial, and anti-cancer compound getting a name for itself in the area of tumor reversal. Need a wicked awesome way to get these powerhouses into your being? Search no more!
2 cups frozen Fancy Berry Medley, or other frozen berry mix 2 cups (16 oz) organic original soy milk, or other non-dairy milk 1 cup filtered water 3 Tbsp orange juice concentrate (not reconstituted)
1 Blend ingredients together until smooth. For a thinner smoothie, add more water, ¼ cup at a time.
2 Store leftovers in the fridge for up to 1 day (may need to re-blend), or pour leftovers into popsicle molds for a delicious frozen treat.
NUTRITION SNAPSHOT Per serving: 99 calories, 2 g total fat, 0.5 g saturated fat, 0 mg cholesterol, 35 mg sodium, 16 g carbohydrates, 3 g fiber, 12 g sugar, 5 g protein, 5.5% vitamin A, 26.5% vitamin C, 16% calcium, 9% iron
Peachy Green Tea Smoothie
Peachy Green Tea Smoothie Makes 4 (1-cup) servings Prep time 5 minutes
Green tea is loaded with immune-boosting antioxidants, and regular consumption may even increase your metabolism. A chilled smoothie is a refreshing way to get your tea on, and is especially handy during summer months when hot tea is the farthest thing from your mind.
1 (8-oz) cup brewed double-strength (2 tea bags) green tea, or decaf green tea 2 cups ice cubes 2 peaches, unpeeled, pit removed (preferably organic), or 4 Yellow Cling Peach Halves 1 banana
1 Blend ingredients together until smooth. For a thicker smoothie, add more ice, a handful of cubes at a time.
2 Leftovers will not keep very well in the fridge. Go share with a neighbor.
NUTRITION SNAPSHOT Per serving: 48 calories, 0 g total fat, 0 g saturated fat, 0 mg cholesterol, 0 mg sodium, 12.5 g carbohydrates, 1.5 g fiber, 3.5 g sugar, 0.5 g protein, 5.5% vitamin A, 10% vitamin C, 0.5% calcium, 1% iron
Mango Lassi
Mango Lassi Makes 3 (1-cup) servings Prep time 5 minutes
Have this beta-carotene-rich drink for breakfast, a snack, or an after-meal treat. Antioxidants never tasted so good!
1 cup frozen Mango Chunks (about 14 pieces), or 1 mango, cut into chunks, plus 1 cup ice 1 Tbsp orange juice concentrate (not reconstituted) 1 tsp vanilla 2 cups (16 oz) almond, soy, or other non-dairy milk Dash ground cardamom or nutmeg (optional)
1 Blend all ingredients except ground cardamom or nutmeg together until creamy.
2 Pour into glasses and top each one with a dash of cardamom or nutmeg, if using.
3 Store leftovers in the fridge for up to 1 day (may need to re-blend), or pour leftovers into popsicle molds for a delicious frozen treat.
NUTRITION SNAPSHOT Per serving: 113 calories, 1.5 g total fat, 0 g saturated fat, 0 mg cholesterol, 100 mg sodium, 21.5 g carbohydrates, 2 g fiber, 15.5 g sugar, 1.5 g protein, 23.5% vitamin A, 28.5% vitamin C, 13.5% calcium, 5.5% iron
Salads & Veggies
Mango Summer Salad
Mango Summer Salad Makes 4 servings or 2 meal-size servings Prep time 20 minutes
This refreshing salad is based on a summertime invention by Jan Graves, a photographer by day and cooking instructor by night in Arlington, Virginia. She enjoys a supersized helping on hot summer days.
5 oz (½ bag) Sorrento Baby Arugula Blend 6 fresh basil leaves, chopped 1 ripe mango, peeled and cut into chunks* 1 cucumber, peeled if not organic, and cut into small chunks 1 medium tomato 1 ear of white corn, cut off the cob (uncooked), or 1 cup frozen Cut White Corn, thawed 1 (15-oz) can garbanzo beans, drained and rinsed ¼ cup white balsamic vinegar 2 Tbsp Raw Blanched Slivered Almonds
1 In a large salad bowl, toss all ingredients, and serve.
2 Because there isn’t any oil in this recipe, leftovers will keep in an airtight container in the fridge for up to 2 days (oil wilts the lettuce immediately).
NUTRITION SNAPSHOT Per serving (¼ of recipe): 206 calories, 3.5 g total fat, 0 g saturated fat, 0 mg cholesterol, 369 mg sodium, 39.5 g carbohydrates, 8 g fiber, 15.5 g sugar, 9 g protein, 56% vitamin A, 39.5% vitamin C, 5% calcium, 9% iron
*The porcupine method for cutting a mango: Using a sharp knife, carefully slice all the way down alongside the seed on the narrower side of the mango. Repeat along the other side of the seed. Score cross-hatch lines in each fruit half, almost all the way to the skin, but without piercing it. Turn the skin inside-out to eat on its own, or slice off each chunk with a small paring knife. Slice remaining flesh off from around the seed.
Kaleidoscope Bean Salad Makes 6 (1-cup) servings Prep time 5 minutes
Need a healthy potluck dish, but don’t have a lot of time to prepare it? This colorful salad will wow the masses with only a few minutes of prep and a handful of ingredients. Feature it as a super side dish, blend it into a bean dip, stuff it into a burrito, toss it into soup, or serve atop a bed of greens.
½ purple onion, diced 1 red bell pepper, diced (preferably organic) 1 (15-oz) can pinto beans, drained and rinsed 1 (15-oz) can kidney beans, drained and rinsed 1 cup shelled edamame (green soy beans), thawed if frozen 1 cup frozen corn kernels, thawed ¼ cup Light Champagne Vinaigrette, or other low-fat vinaigrette dressing 1/8 tsp sea salt
1 In a large mixing bowl, stir together all ingredients.
2 Store leftovers in the fridge for up to 3 days.
NUTRITION SNAPSHOT Per serving: 216 calories, 3.5 g total fat, 0.5 g saturated fat, 0 mg cholesterol, 390 mg sodium, 35.5 g carbohydrates, 11 g fiber, 4 g sugar, 13 g protein, 3% vitamin A, 44% vitamin C, 9.5% calcium, 14% iron
Tofu Feta, Walnut, and Beet Salad Makes 4 servings Prep and cooking time 20 minutes
Think warm goat cheese salad without the fat, without the goat, and with ALL the flavor. The dill and white balsamic add a beautiful touch to the flavor mélange.
2 tsp grapeseed oil ½ (15-oz) block organic firm tofu, drained and pressed for 10 minutes* 1 tsp salt ½ tsp dill weed 1 (6-oz) bag baby spinach (preferably organic) 1 (10-oz) bag shredded green cabbage 1 (8-oz) pkg Steamed & Peeled Baby Beets, drained and cut into strips, or 6 small beets, peeled, boiled, and cut into strips ¼ cup white balsamic vinegar ¼ cup whole walnuts
1 In a medium-sized skillet over high heat, heat oil, tofu, salt, and dill, crushing tofu into crumbles and stirring until tofu begins to brown, about 7 minutes.
2 On each of 4 plates, place ¼ of the spinach, followed by ¼ of the cabbage, ¼ of the beets, ¼ of the tofu mixture, 1 Tbsp balsamic, and 1 Tbsp walnuts. Serve immediately.
3 Leftovers don’t keep well, but the tofu mixture and other ingredients can be stored in the fridge and kept on hand for up to 5 days for easy salad making.
NUTRITION SNAPSHOT Per serving: 176 calories, 9.5 g total fat, 1 g saturated fat, 0 mg cholesterol, 650 mg sodium, 13.5 g carbohydrates, 4.5 g fiber, 8.5 g sugar, 9.5 g protein, 46% vitamin A, 59.5% vitamin C, 13.5% calcium, 18% iron
Garden Grower’s Special Makes 2 servings Prep time 5 minutes
One summer, our cucumber and tomato plants produced way more than expected, and this recipe was born. Enjoy this refreshing salad with a hot baguette and a cool Chardonnay (when not detoxing!).
1 pint grape tomatoes, cut in half, or 2 large vine-ripened tomatoes, cut into chunks 2 medium cucumbers, peeled if not organic, cut into chunks ½ red onion, diced 3 Tbsp brown rice vinegar ½ tsp sea salt ¼ tsp black pepper
1 In a medium-sized salad bowl, combine all ingredients and toss. Serve immediately.
2 Store leftovers in the fridge for up to 2 days.
NUTRITION SNAPSHOT Per serving: 101 calories, 0.5 g total fat, 0 g saturated fat, 0 mg cholesterol, 588 mg sodium, 22.5 g carbohydrates, 2.5 g fiber, 5 g sugar, 2.5 g protein, 26.5% vitamin A, 95% vitamin C, 4.5% calcium, 8.5% iron
Arugula Salad in SKINNY DISH
Arugula Salad with Pan-Seared Butternut Squash Makes 2 servings Prep and cooking time 15 minutes
Searing is a great way to bring out the flavors in veggies, and it’s done by cooking them in a skillet with high heat and very little oil, a good way to keep the fat content down. Enjoy this colorful salad in the fall when squash is aplenty.
1 tsp olive oil 2 cups very small butternut squash cubes (about the top portion of a butternut squash, peeled and finely cubed) ¼ tsp salt ¼ tsp garlic powder 1 (7-oz) bag Wild Arugula Wild Rocket Salad, or other bag of prewashed arugula 2 Tbsp white balsamic vinegar, divided Dash of sesame seeds for garnish (optional)
1 In a medium-sized skillet, heat oil. Add butternut squash chunks, salt, and garlic powder. Pan-sear the squash for 6 minutes stirring it every minute or so and removing it from the heat for 10 seconds at a time if the pan gets too smoky. Remove from heat and place on a plate in the fridge for 5 minutes to cool.
2 Divide bag of arugula onto 2 plates. Top each plate with the butternut squash cubes and 1 Tbsp of white balsamic vinegar. Garnish each one with sesame seeds if desired.
3 Dressed salad will not last past the current meal, so eat up! Butternut squash cubes make perfect finger foods for toddlers or toothpick veggie kebabs for young children.
NUTRITION SNAPSHOT Per serving: 143 calories, 3 g total fat, 0.5 g saturated fat, 0 mg cholesterol, 325 mg sodium, 30 g carbohydrates, 7 g fiber, 6 g sugar, 4 g protein, 327% vitamin A, 71.5% vitamin C, 23.5% calcium, 13% iron
Sesame Greens Makes 4 servings Prep and cooking time 10 minutes
Dark leafy greens like mustard greens, turnip greens, and collards are incredible sources of calcium with double the absorption of dairy calcium. Given the Popeye powers associated with eating dark greens, this recipe couldn’t be an easier or tastier way to energize you. Need an extra kick? Enjoy a double serving for just 175 calories!
½ cup filtered water 2 tsp toasted sesame oil 5 oz (½ bag) Shredded Carrots, or 2 medium carrots, shredded or cut into thin strips 1 red bell pepper, cut into thin strips (preferably organic) 1 (16-oz) bag Southern Greens Blend, or 1 bunch kale, collards, or other dark leafy green, ripped into pieces 1 Tbsp brown rice vinegar 2 tsp sesame seeds 3 Tbsp reduced-sodium soy sauce
1 In a large pot, steam carrots and red bell pepper in water and sesame oil over medium-high heat, about 2 minutes. Add greens, rice vinegar, and sesame seeds, cover and steam for another 5 minutes until greens are tender. Remove from heat.
2 Mix using a pasta grabber or tongs. Add soy sauce just prior to serving—it will turn the greens from bright to blah if it sits on them too long. Serve with pasta grabber or tongs so any remaining cooking liquid remains in the pot.
3 Store leftovers in the fridge for up to 3 days.
NUTRITION SNAPSHOT Per serving: 88 calories, 3 g total fat, 0.5 g saturated fat, 0 mg cholesterol, 403 mg sodium, 11 g carbohydrates, 4.5 g fiber, 4 g sugar, 4 g protein, 113% vitamin A, 99% vitamin C, 18% calcium, 13% iron
Soups & Extras
Carrot Ginger Soup Makes 8 (1-cup) servings Prep and cooking time 30 minutes
The bold touch of ginger in this soup gives it real personality. Ginger is especially helpful in easing digestion, which helps to relieve nausea, an upset stomach, and even motion sickness. The high carrot content helps you get nearly 300% of the daily requirement of vitamin A. All that for under 150 calories a serving! Health never tasted so good.
1 Tbsp olive oil 4 cloves garlic, chopped 1 small yellow onion, chopped 1 large chunk of ginger, about the size of a golf ball, peeled and chopped 4 cups water or vegetable stock ½ tsp 21 Seasoning Salute or other salt-free spice blend (omit if using vegetable stock instead of water) ½ tsp salt (omit if using vegetable stock instead of water) 2 lbs carrots, washed, unpeeled, and cut into large chunks 1 (15-oz) can garbanzo beans or white kidney beans, drained 1 Tbsp agave nectar or pure maple syrup 1 Tbsp Earth Balance Natural Buttery Spread, or other non-hydrogenated margarine
1 In a large soup pot over medium-high heat, heat olive oil and sauté garlic, onion, and ginger for 5 minutes until onion becomes translucent.
2 Add remaining ingredients and bring to a boil until carrots are soft. Blend soup in batches until entire pot is blended, and return it to the soup pot. Serve immediately, or reheat when you’re ready to enjoy it.
3 Store leftovers in the fridge for up to 5 days, or in the freezer for up to 2 months.
NUTRITION SNAPSHOT Per cup: 141 calories, 3.5 g total fat, 0.5 g saturated fat, 0 mg cholesterol, 270 mg sodium, 23.5 g carbohydrates, 7.5 g fiber, 8 g sugar, 5 g protein, 273% vitamin A, 12% vitamin C, 8.5% calcium, 6.5% iron
Curried Lentil Stew Makes 11 (1-cup) servings Prep and cooking time 20 minutes
Like peanut butter and chocolate, lentils and curry are a beautiful marriage. Enjoy this stew as a hearty appetizer, side dish, or main course with crusty bread. If you’re feeling extra daring, put in the full bag of Southern Greens Blend—a healthy recommendation by my father-in-law and greens enthusiast Michael Reilly.
1 Tbsp olive oil 1 small onion, diced 2 cloves garlic, minced, or 2 cubes frozen Crushed Garlic 2 Tbsp curry powder 3 cups filtered water 2 tomatoes, chopped 3 carrots, diced 3 celery stalks, sliced (preferably organic) ½ (16-oz) bag Southern Greens Blend, or 1 bunch kale, collards, or other dark leafy green, ripped into pieces 2 (17.6-oz) pkgs refrigerated Steamed Lentils 1 tsp salt
1 In a large soup pot over medium-high heat, sauté onion, garlic, and curry powder in olive oil until onion is translucent, about 4 minutes.
2 Add remaining ingredients and bring to a boil. Reduce heat to simmer and cook, covered, 10 minutes. Serve piping hot.
3 Store leftovers in the fridge for up to 5 days or in the freezer for up to 2 months.
NUTRITION SNAPSHOT Per cup: 145 calories, 1.5 g total fat, 0 g saturated fat, 0 mg cholesterol, 459 mg sodium, 23.5 g carbohydrates, 9 g fiber, 2.5 g sugar, 9.5 g protein, 54.5% vitamin A, 17% vitamin C, 6.5% calcium, 23% iron
Curried Sweet Potato Soup Makes 8 (1-cup) servings Prep and cooking time 20 minutes
A little zip and zing makes sweet potatoes that much tastier. This simple fat-free soup is overloaded with vision-enhancing and immune-boosting beta-carotene, the water-soluble form of vitamin A. Each cup of soup has nearly a days-worth of vitamin A. Enjoy it with a green salad and multigrain crackers.
5 small sweet potatoes, unpeeled, scrubbed, and cut into chunks 5 cups filtered water 1 small onion, chopped 3 cloves garlic 2 tsp curry powder ½ tsp salt ¼ cup chopped cilantro for garnish (optional)
1 In a large soup pot over high heat, bring all ingredients except cilantro to a boil. Reduce heat to medium-high and cook until sweet potatoes are tender, about 8 minutes.
2 Transfer in batches to a blender and blend until smooth, placing blended portions in a large bowl until all soup in blended.
3 Return blended soup to pot and serve immediately, or cook further if needed.
4 Top each serving with cilantro if desired.
5 Store leftovers in the fridge for up to 4 days or the freezer for up to 2 months.
NUTRITION SNAPSHOT Per cup: 64 calories, 0 g total fat, 0 g saturated fat, 0 mg cholesterol, 169 mg sodium, 14.5 g carbohydrates, 2.5 g fiber, 5.5 g sugar, 1.5 g protein, 77% vitamin A, 17% vitamin C, 2.5% calcium, 5% iron
Veggie Pupusas Makes 2 pupusas Prep and cooking time 10 minutes
These pupusas aren’t made of thick hand-made corn tortillas like the traditional Salvadoran version, but they’re still pretty bueno and take only a few minutes to make. Creamy hummus and refried beans take the place of high-fat cheese while cilantro, salsa, and spinach elevate the flavors to a new height.
4 corn tortillas 2 Tbsp hummus, such as Spicy Hummus 2 Tbsp canned low-fat refried beans 2 Tbsp chopped fresh cilantro 4 tsp salsa such as Salsa Verde 2 Tbsp thawed frozen chopped spinach (preferably organic)
1 To make each pupusa, spread 1 Tbsp hummus on 1 tortilla and 1 Tbsp beans on another. Sprinkle 1 Tbsp each cilantro, salsa, and spinach onto the tortilla with the hummus. Put the tortillas together and cook in a dry skillet over medium-high heat for 2 minutes. Flip and cook another 2 minutes on the other side.
2 Repeat with next set of tortillas.
3 Leftovers will last up to a day in the fridge. Reheat in a skillet and enjoy.
NUTRITION SNAPSHOT Per pupusa: 170 calories, 3 g total fat, 0.5 g saturated fat, 0 mg cholesterol, 241 mg sodium, 31 g carbohydrates, 6 g fiber, 0.5 g sugar, 6 g protein, 30.5% vitamin A, 8.5% vitamin C, 8% calcium, 10% iron
Guacamame Makes 5 (1/2-cup) servings Prep Time 5 minutes
Need nutrient justification for eating guacamole as a main dish? Voilà! By adding protein-rich edamame (green soy beans) to guac, you’ll get a nifty balance of all the nutrients you need for a meal. Of course you can still enjoy this one as a snack, and a lower fat snack at that. High-fiber edamame drop the fat content by 8 grams and 65 calories per half-cup. Enjoy an extra scoop!
2 ripe avocados, peeled and pit removed 1 cup shelled edamame (green soy beans), thawed if frozen ½ onion, diced (purple adds yet another groovy color) 1 tomato, diced Juice of 1 very ripe lemon ½ tsp sea salt
1 Using a potato masher, mash avocados with edamame beans, leaving some whole beans. If a less “beany” guacamole is desired, use a food processor or blender to process the avocados and beans until smooth.
2 Stir in remaining ingredients. Scoop with tortilla chips, just like you’re used to.
3 Leftovers will last in the fridge for up to 2 days. To limit the browning effect of the avocados, toss the avocado pits in with the bowl of leftovers.
NUTRITION SNAPSHOT Per ½-cup Serving: 175 calories, 12.5 g total fat, 1.5 g saturated fat, 0 mg cholesterol, 244.5 mg sodium, 12.5 g carbohydrates, 7 g fiber, 0.5 g sugar, 7 g protein, 5% vitamin A, 23% vitamin C, 4% calcium, 6.5% iron
Fiery Cashew Dip Makes 4 (1/4-cup) servings Prep time 8 minutes
This recipe comes from Sandi Rechenmacher, a nutritional consultant and holistic health practitioner in Soquel, California. Enjoy the dip with rice crackers, flash-steamed veggies, or thinned with water as a topping for cooked vegetables.
1 cup roasted, unsalted cashew pieces 2 Tbsp sesame seeds ½ tsp garlic powder ½ cup of 14.5-oz can Diced and Fire Roasted Organic Tomatoes with Green Chiles, or other fire roasted tomatoes 2 Tbsp lemon juice 1 tsp reduced-sodium soy sauce
1 In a blender or food processor, process cashews, sesame seeds, and garlic powder.
2 Add remaining ingredients and process until smooth.
3 If you don’t eat the entire recipe in one sitting, store leftovers in the fridge for up to 4 days.
NUTRITION SNAPSHOT Per ¼-cup serving: 205 calories, 16.5 g total fat, 3.5 g saturated fat, 0 mg cholesterol, 122.5 mg sodium, 11 g carbohydrates, 2 g fiber, 3 g sugar, 6 g protein, 2.5% vitamin A, 10.5% vitamin C, 7% calcium, 10% iron
Are you ready to tell 2015 who’s boss? Ready to get green fuel from your head down to your to-ee-oes? Join the masses on Monday, January 5th in a 7-day race to declutter your intestinal closet and refuel your engine. Check out my 7-Day Detox Page for detox prep info and the detox guidelines, along with a day-by-day meal plan (yes, you can veer off the plan as long as you stay within the guidelines).
Spend the next couple days chowing down on veggie meals as you phase out caffeine, alcohol, sugar, gluten, dairy, eggs, and meat, and stock up on detox essentials:
Plantfusion Protein Powder
Kale (Organic)
Cucumbers (Organic)
Celery (Organic)
Carrots
Spinach (Organic)
Onions
Garlic
Bell Peppers (Organic)
Lemons
Apples (Organic)
Frozen Berries (Organic)
Bananas
Beans/Lentils
Quinoa
Corn tortillas (Organic)
Hummus
Tempeh
Raw nuts/seeds
Nut/seed butters
Rice crackers/rice cakes
Ever noticed that people who eat lots of fruits and veggies have a magical glow? Wait, you haven’t? It’s the kind where you want to run right up to them and ask if they just ate a salad. Yes, that’s the one I’m talking about. Well, here’s some new science to prove the phenomenon. A study published in The Quarterly Journal of Experimental Psychology showed that people who ate more carotenoid-rich fruits and veggies (basically all of them, but especially the orange, red, yellow, and dark green ones), had more attractive skin tone. So, not only are these colorful crops good for your insides, but for your outsides, and for your friends’ eyes as well. Great excuse then to chow this simple and fall-friendly arugula salad. Cheers, attractive people!
Arugula Salad with Pan-Seared Butternut Squash
Makes 2 servings Prep and cooking time: 15 minutes
Searing is a great way to bring out the flavors in veggies, and it’s done by cooking them in a skillet with high heat and very little oil, a good way to keep the fat content down. Enjoy this colorful salad in the fall when squash is aplenty.
1 tsp olive oil 2 cups very small butternut squash cubes (about the top portion of a butternut squash, peeled and finely cubed) ¼ tsp salt ¼ tsp garlic powder 1 (7-oz) bag TJ’s Wild Arugula Wild Rocket Salad, or other bag of prewashed arugula 2 Tbsp white balsamic vinegar, divided Dash of sesame seeds for garnish (optional)
1. In a medium-sized skillet, heat oil. Add butternut squash chunks, salt, and garlic powder. Pan-sear the squash for 6 minutes stirring it every minute or so and removing it from the heat for 10 seconds at a time if the pan gets too smoky. Remove from heat and place on a plate in the fridge for 5 minutes to cool.
2. Divide bag of arugula onto 2 plates. Top each plate with the butternut squash cubes and 1 Tbsp of white balsamic vinegar. Garnish each one with sesame seeds if desired.
3. Dressed salad will not last past the current meal, so eat up! Butternut squash cubes make perfect finger foods for toddlers or toothpick veggie kebabs for young children.
NUTRITION SNAPSHOT Per serving: 143 calories, 3 g total fat, 0.5 g saturated fat, 0 mg cholesterol, 325 mg sodium, 30 g carbohydrates, 7 g fiber, 6 g sugar, 4 g protein, 327% vitamin A, 71.5% vitamin C, 23.5% calcium, 13% iron
Hello drinkers! Just had to share my new favorite beverage. Its ingredients are inexpensive (juicing CAN be cheap!), the final concoction is a brilliant brown (close your eyes while you drink), and it is SO tasty that you should probably make it right now.
Army Green Beauty
The Army Green Beauty Serves 1 (Makes about 14 ounces)
3 stalks organic kale 3 organic carrots 4 stalks organic celery 1/2 lemon, with peel
Juice the ingredients. Serve over ice, and fall in love! Oh, and don’t make the mistake I did and try to make a double batch and drink half the next day. Something about this juice just doesn’t stand the test of time (even 8 hours). Make it fresh, clean your juicer right away, and repeat the next day. You’re welcome! xoxo
Can you believe it’s the last day? What a super journey this has been! Now that you’re accustomed to inhaling so many of nature’s powerfoods (raw nuts, berries, quinoa, broccoli, kale, spinach, beans, lentils…), I thought a quick list of my top favorite 13 detoxing foods along with their top reasons why they’re so awesome would be a cool graduation gift. Try to incorporate at least FIVE of these every day from now on, and you’ll continue to feel like you have wings.
Wheatgrass Juice from mekonfarm.com
1. ALMONDS: Help remove impurities from your intestinal tract. Almond milk is a great dairy alternative to cow’s milk.
2. APPLES: Contain glucaric acid which helps your body get rid of estrogen-like chemicals and heavy metals.
3. AVOCADOS: Rich in healthy monounsaturated fat which doesn’t upset the proper balance of Omega-3’s to Omega-6’s. Contain glutathione which blocks 30 different carcinogens and helps the liver detoxify synthetic chemicals.
4. BEETS: Contain the compound betaine which lowers levels of several inflammatory markers and protects against liver damage. Also contain antioxidant betacyanin, which helps liver detoxify chemicals.
5. BLUEBERRIES: Super-rich in antioxidants including anthocyanins which stop free radical damage (free radical damage can lead to wrinkles and cancer tumor growth). Enhance glutathione production (see AVOCADOS).
6. CABBAGE: Cleanses the digestive tract and contains powerful cancer-purging isothiocyanates. Eat raw in juices or salads as heat destroys isothiocyanates. Fermented cabbage (kim chi) is rich in natural probiotics.
7. GARLIC: Contains allicin which fights off harmful bacteria. Increases production of glutathione (see AVOCADOS). Garlic also cleanses the arteries, lowers high blood pressure, and cleanses mucous buildup in the lungs and sinuses.
8. GINGER: Eases nausea and digestion, but also promotes detoxification by speeding the movement of food through the intestines.
9. KALE: Rich in tons of anti-cancer compounds and flavonoids which reduce chronic inflammation and oxidative stress, but also contains a compound that jumpstarts the liver’s production of cleansing enzymes.
10. LEMONS: Super liver detoxifier and very alkalinizing: help restore the alkaline-acid balance of the body. Add 1/4 lemon to a glass of water every morning.
11. PARSLEY: Rich source of chlorophyll, a natural detoxifier. Raises glutathione levels (see AVOCADOS). Contains the volatile oil eugenol which is a strong anti-inflammatory and anti-arthritic agent.
12. SEAWEED: Binds to heavy metals and radioactive waste (from medical tests and food grown in contaminated soil) for elimination. Rich source of iodine which is essential for thyroid hormone production and your body’s metabolism.
13. WHEATGRASS: Potent detoxifier, and richest edible source of chlorophyll which rebuilds bloodstream, nourishes tissues, and purifies the liver. High in oxygen which helps brain and body function at optimal levels (a pregnancy must!). Grow and grind your own, or buy as frozen cubes or powder, and add to juices or smoothies.
Good thing you’re going grocery shopping today! Thank you thank you for joining all of us on this better-you health trip. You are all shining green stars! xoxo
What’s your pie in the sky for Day 8? Is it pie? A piece of bread? Elbow macaroni? 13 shots of espresso? For me, it’ll be pretzel rods dipped in mustard. Washed down a green juice of course. Don’t laugh people, I’m pregnant!
Now that you’re a Detox pro on Day 6, it’s a perfect time to start thinking about what happens the day after tomorrow. Will you go back to your pre-Detox eating? A modified version? Take today and tomorrow and make a plan for what you’d like to do long-term. Here are some popular, healthy, and realistic post-Detox modifications to consider:
1. Go back to drinking the morning cup of coffee you missed, but with vanilla almond milk instead of cream and sugar. Try this creamy, dairy-free concoction. Or, enjoy green, white, or black tea as your morning caffeinated beverage. Check out this amazing version of Starbuck’s green tea latte. Oopsies, guess I should’ve told you coffee lovers that one of those this week was *ok* if you were really jonesin’ for some jo!
2. Continue eating the level of fruits and veggies with a giant heaping of cooked veggies at either lunch or dinner, and a giant serving of raw veggies at the other meal. Shoot for HALF your plate being veggies (either raw or cooked) at mealtime.
3. Continue with shakes or smoothies in the morning, but add a protein powder such as this hemp seed one from Trader Joe’s. High in protein, fiber, and essential amino acids, and makes your morning drink more filling. Another fave powder was created by superstar triathlete Brendan Brazier: Vega One French Vanilla. It’s got 10 grams protein per scoop, is fortified with lots of different vites and mins (including calcium), and is sweetened with stevia. My morning power smoothie is Vega + Frozen Banana + Handful of Kale + Water. Filling and sweet! Try these two too.
4. Add a more substantial morning meal such as gluten-free oatmeal (Trader Joe’s has amazing gluten-free oats that seem exactly like traditional rolled oats) with a handful of dried cranberries for sweetness, raw cashews, cinnamon, and cooled down with a dash of unsweetened non-dairy milk. And here’s a Baked Oatmeal version you can make ahead of time for oatmeal-on-the-go. Or heat up a cup of cooked quinoa from the previous night’s dinner with dried fruit, nuts, cinnamon, and non-dairy milk.
5. Enjoy a raw food bar in the afternoon to satisfy your sweet tooth–they’re easy to keep on hand, easily survive life in the bottom of bags, and can be stepped on without changing shape. Examples: Larabar, Pure Energy, and KIND. These can all be found in any old grocery store, TJ’s, Whole Foods, or natural health food store.
6. Continue with the Detox as your constant (developing your own menus using the guidelines), and veer from the Detox for special weekend days, when you go out to eat (trying your best to keep with the guidelines, but allowing yourself those treats you may have been missing), have potlucks, or attend parties.
7. Do the Detox 1-2 days per week or 7 days a month, and a modified version on the other days.
What else will you do to carry on the healthy changes you made once the Detox is done? If it’s only more water and more veggies, you still won! xoxo
I know you’ve been saying it… “Didn’t I *just* pee?” You did! And you love it! Happy Day 5, potty partners. How did we get here so fast?!?
Frequent peeing is good. REALLY good. Here’s why: You’ve been dehydrated. When that happens, your body holds back water like a Dam. It thinks you’re in a drought situation, so it clings onto as many ounces as it can as a means of survival. This translates into a slower metabolism (body panic mode), inefficient kidneys, bloating, water retention, and a really bad holistic poker hand.
SO, by scarfing down tons of raw foods rich in H2O and drinking herbal tea and water all day long, every cell of your body celebrates. The Dam is lifted and away goes the bloating, body sadness, and the toxins that are purging themselves from your person while you detox. Guess I shoulda put toilet paper on the Detox shopping list!? You’ll also note that your pee is very light in color. Another reeeally good sign. You’re hanging on to the good nutrients and flushing your system of the bad. Hurray!
Only a few days now until a piece of bread. That will be the best toast you’ve ever had!
For Day 4, I thought I’d bring back an old alkaline goodie…
You may or may not have caught the acid/alkaline breeze in the last few years. Well, here’s the deal: Our blood and tissues love to be at a pH (measure of acidity/alkalinity) of about 7.35-7.45, which is slightly basic/alkaline. This is where your immune system is an immediate bad-guy destroyer and your overall health is sky high. As you loved learning in high school chemistry, the pH scale ranges from 0 to 14 with 0 to 6.9 being acidic, 7 being neutral, and 7.1 to 14 being basic (alkaline).
Contrary to what you may think, foods that are more acidic do not make your blood and tissues more acidic. In fact, it’s quite the opposite. Oranges, tomatoes = acidic. But shocker, they make your blood and tissues more alkaline. As you could have guessed, pretty much all veggies, fruits, dark leafies, unprocessed grains, and other healthy foods help to make your blood and tissues more alkaline, while meats, dairy, eggs, sugary goods, highly processed foods, coffee and alcohol make your blood and tissues more acidic. One reason loading up on healthy fluids, fruits, and veggies, and avoiding all the other foods is so good at helping you detox, is because you’re working the alkalinity. For more on pH, check here and here and here.
Now for some extra credit: Want to check your very own pH? Using your SECOND urine of the day, pee on one of these test strips (or ones similar). Is the Detox working? Hurrrahh!
Keep sailing along and I’ll see you tomorrow! xoxo
Breezin’ into Day 3, are we? You should already be feeling lighter, smarter, and more energized. If not, it’s right around the corner!
While tonight’s Veggie Pupusas are surprisingly awesome, here is another superfast dinner or lunch to try this week if you’re in a cold climate. It’s actually one of our household staples, and just happens to be detox-worthy. While it adds another minute of prep, I usually toss in a generous amount of kale, torn into small pieces. Give it a quick spin, and see you tomorrow! xoxo
Chili Cook-Off from Skinny Dish!
Chili Cook-Off
Makes 7 (1-cup) servings Prep and cooking time: 8 minutes
Everyone’s got a favorite chili recipe, but this one is soon to become your favorite and takes less than 10 minutes to prepare, and better yet, it’s detox-friendly! Serve alongside a gigantic green salad for the total package.
2 tsp olive oil 1 small onion, diced 2 cubes frozen crushed garlic, or 2 tsp minced garlic (about 2 cloves) 2 Tbsp chili powder 1 tsp cumin 1 (28-oz) can diced tomatoes 1 large green bell pepper, cut into bite-size pieces (preferably organic) 1 (15-oz) can kidney beans, drained and rinsed 1 (15-oz) can black beans, drained and rinsed 2 cups frozen Trader Joe’s Roasted Corn or other frozen corn kernels Juice of 1 lime (optional) Hot sauce, chopped fresh cilantro, or avocado chunks for garnish (optional)
1 In a large soup pot over medium-high heat, sauté onion, garlic, chili powder, and cumin in oil until onion is translucent, about 3 minutes.
2 Turn heat to high and add tomatoes, pepper, beans, and corn; continue to cook, covered, until heated through, about 3 more minutes.
3 Squeeze lime over chili and top with hot sauce, fresh cilantro, or avocado chunks if desired.
4 Store leftovers in the fridge for up to 5 days or as individual servings in the freezer for up to 2 months.
NUTRITION SNAPSHOT Per cup: 205 calories, 2 g total fat, 0 g saturated fat, 0 mg cholesterol, 438 mg sodium, 38.5 g carbohydrates, 9 g fiber, 7.5 g sugar, 9.5 g protein, 28% vitamin A, 65.5% vitamin C, 6% calcium, 34.5% iron
Recipe reprinted w/ permission from Cooking with Trader Joe’s Cookbook – Skinny Dish!, by Jennifer K. Reilly, RD, (c) 2011, Brown Bag Publishers http://www.cookTJ.com
Delish & Healthy-ish With Jen Reilly, RD 