posted by SLO Wellness Center on January 23, 2012
Ideas for 21-day Cleanse
BREAKFAST:
Most mornings we start off with a smoothie- the things you can put in your smoothie are highly dependant on what type of Blender you have access to. We use a Vita Mix b/c you can put anything in it and it will blend to a pureed consistency. You will have to experiment with your own blender on what it will blend or not.
None of my measurements are in stone- add more or less based on your preferences.
BETA BLAST PLUS-
Frozen Mango- about 2 cups
2 carrots
½ cup fresh OJ- if access to- if not just use water
½ can coconut milk
Handful of green shredded cabbage
½ cucumber- leave on skin
2 scoops / person of SP complete
RASBERRY DELIGHT
1/2 package frozen organic raspberries
1 cup frozen mango
½ cup fresh oj – or water
½ can coconut milk
1 apple
Handful of shredded green cabbage
2-scoops/ person of SP complete
GREEN SHAKE
½ package organic frozen strawberries
1 cup frozen mangos
½ avocado
Handful of greens (spinach or cabbage- has the least amount of flavor)
½ can coconut milk
½ cucumber
2-scoops/ person SP complete
BREAKFAST HASH-
Shredded sweet potatoes or yams
Portobello Mushrooms
Red Pepper
Leeks of Green Onion
Squash- zucchini or yellow
Avocado
Cilantro
Instructions:
Start by warming olive oil in a frying pan (we love le creuset pans). Put in the shredded sweet potatoes until cooked – about 5-7 minutes. Remove from pan and place on a paper towel to drain oil. If the pan is still oily place the remaining vegetables (otherwise add a bit more oil) and cook until soft. Add back in sweet potatoes hash and remove from heat. Add diced avocado on top and some Sea Salt and Pepper (or use 21 season salute from Trader Joes). Sprinkle with Cilantro.
For the rest of your family- add in some scrambled eggs and it makes a meal for them too!
LUNCH:
Most days- we would pack up a bunch of fruit and vegetables to snack & graze on throughout the day. Carrots, celery, cucumber, peppers, jicama. I also liked using dried fruits to help satisfy some of my cravings….just make sure there is nothing added (like sulfur). You can dip your vegetables in Avocado (make a guacamole), or make your own hummus. I also tended to make HUGE salads that I could snack on for lunch and have the remaining for Dinner.
HUGE SALAD-
1 package of organic lettuce – or head
Arugula- handful or so
Cabbage- handful of red and/ or green
Sunflower Seed sprouts- handful
2 green onions
cherry tomatoes
celery
cucumber
any color bell pepper (I love the purple ones from farmers)
2 carrots – shredded or cut in little circles
1 avocado
grapes- red
(anything else you can think of)
Mix together- sprinkle with vinaigrette.
AVOCADO DIP FOR VEGETABLES-
Lots of Ripe Avocado’s
Lime
Cilantro
Trader Joes Taco Seasoning (I like this one b/c it is only spices- no artificial flavorings like most you find in grocery stores)
Mash up as many avocado’s, as you want. Add in ½ a squeezed lime, and sprinkle a few shakes of taco seasoning (taste for preference) I usually do about 1 teaspoon for 3 medium avocados. Sprinkle in with 3 tablespoons of cilantro. And blend all together. DIP away
SALSA- doesn’t forget about using this as a dip- you can make any variety- Pico, especial, mango.
ZUCCHINI HUMMUS- find a great hummus recipe online or on a raw food site- and substitute zucchini for garbanzo beans.
SALAD DRESSING- (I always keep a jar of olive oil with a couple cloves of garlic in it sitting around to make salad dressing- keeps that garlicky great flavor in every dressing)
½ CUP OLIVE OIL
½ LEMON SQUEEZED
2 CLOVES GARLIC (or the garlic infused oil as described above)
3 LEAVES BASIL CHOPPED
You can add 1 tablespoon of organic vinegar – like balsamic, red wine or apple cider vinegar. If you do, modify the lemon juice or remove all together.
DINNER:
GRILLED Veggie’s
Zucchini/ Baby Squash
Portobello Mushrooms
Bell Peppers
Eggplant (if you like)
Red Onion
Cut all vegetables in bite size pieces.
Marinate veggie’s in bag or glass container in olive oil, balsamic vinegar, 3 sprigs of rosemary, 4 garlic cloves for at least one hour. Put in a grill basket and BBq at Medium Heat until vegetables are soft.
STIR FRY-
Garlic
Broccoli and/or cauliflower
Snow Peas
Mushrooms
Onion- red or green
Red Pepper
Lime Zest
Cilantro
Braggs Amino Acids
Heat Wok on high with Coconut Oil. Add in garlic and vegetables. When vegetables are tender crisp, add in Lime Zest. Turn wok to low and add in Braggs Amino Acids for 1 minute. Sprinkle with cilantro.
SPAGHETTI SQUASH WITH PESTO
Spaghetti Squash
2 cups Basil
I cup olive oil
3 cloves garlic
Tomatoes
Capers (optional)
In Saucepan, combine warm oil. Add garlic and cook for 45 seconds (you should be able to smell the garlic aroma). Pour into food processor or blender with basil. Blend.
Cook Spaghetti squash according to instructions on squash. Once cooked, take a fork and run it across the squash to break up squash into strands (representing noodles). Mix with pesto, add diced tomatoes and capers.
AVOCADO-TOMATOE salad-
4 Ripe Avocado’s (cut or slice)
Lots of cherry tomatoes (cut in half)
Red Onion- sliced
Basil – Thinly sliced
Arugula (optional)
Sprinkle with Organic Red vinegar and EVOO
S &P
CUCUMBERS with CHILE and DILL-
½ cup rice vinegar
2 tbls EVOO
2 tbls fresh dill
sea salt & pepper
1 large cucumber- thinly sliced (I like lemon cucumber but any kind works well)
1 red onion- thinly sliced
1 small hot Chile pepper- thinly sliced _ * optional
Whisk dressing together- add cucumber, onion and Chile pepper. Let stand for 10 minutes.
Can eat like this- or add it to the top of baby lettuce. Sprinkle the vinaigrette on top.
ROASTED VEGETABLE-
Cut up any vegetables that you like- Cauliflower, Squash, brussel sprouts, onions etc. Put in roasting pan with oil, minced garlic, oregano, salt and pepper. YUMMY. Can also cool it down and put a salad dressing on it to eat for lunch.
GARDEN FRESH VAGETABLE SOUP
Garlic- 4 Cloves
1 yellow onion
Sliced Portobello mushrooms (make bite size) / Shitake are also very flavorful if you can find them
Cauliflower/ broccoli (any vegetables that you want to use)
Celery
Swiss Chard
Basil
Cooked Lentils- can find them at Trader Joes –
Cooked Quinoa – if you are in the third week- optional
2 boxes vegetable broth- about 8 cups
In a large pot, heat couple Tablespoons EVOO. Add onion and garlic until soft. Add in celery for 2 minutes. Add in the rest of the vegetables (except chard and basil) and lightly sauté. Add in 2 boxes of organic vegetable broth. Bring to a soft boil and then reduce to low. Should only need about 10-15 minutes. At the last 2-3 minutes add in chard and basil. You can also sprinkle with Basil after done cooking.
(When not on the cleanse I usually add in cheese tortellini and top with Parmesan)
LENTIL SOUP-
You can find recipes on most lentil packages. I always add sprigs of rosemary to the pot at first to flavor the soup. Try it, you will love it.
ROASTED ROOT VEGETABLE SOUP A LA MICHAEL HUGHES
4 medium carrots- cut in 2 in pieces
1 small celery root- cut in 2 in pieces
2 medium leeks- cut white and light green in 2 in pieces
½ medium yellow rutabaga
1 small onion- coarsely chopped
6 cup vege stock
3 bay leaves
Salt & Pepper
Preheat oven 275. In casserole pan (or dutch oven) bring all ingredients to a simmer on the stove top. Cover and place in oven. Cook 3 hours. Remove from oven; take out the bay leaves and puree. Can return to stovetop to reheat.
DESSERT SHAKES
PEACHY PLEASURE
3 peaches or nectarines
½ cup coconut milk
2 cups ice
2 scoops SP complete (or warrior food)
WATERMELON MAGIC (or you can use cantaloupe)
½ watermelon scooped into blender
2 cups ice
2 scoops SP complete (or warrior food)
The information provided is for general interest only and should not be misconstrued as a diagnosis, prognosis or treatment recommendation. This information does not in any way constitute the practice of chiropractic, acupuncture, massage therapy, medicine, or any other health care profession. Readers are directed to consult their health care provider regarding their specific health situation.
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