Purification Program Information

Purification Fun

2010-10-06T12:35:00.000-07:00

My husband and I recently finished our 21 day Standard Process Purification Program, so I was excited to share our experiences. I had convinced him last year to try it with me for his first time, and his initial reaction was that it would be too time consuming and difficult with 2 children. Me, being determined, convinced him that it would all work out fine. I was so excited when the first week went by and he told me that he was loving the food, that it wasn't that hard, and that he was feeling great. He had suffered with stomach irritation and sinus problems for years, and was noticing that his stomach was not feeling bloated and painful anymore, and his sinuses were much clearer at night. I was disappointed, however, that when we ended the purification, that he backslid to his old eating habits.

This time, however, even before the program ended, he told me that he was looking forward to keeping up the great lunches that I packed for him to take to work, not eating out, and generally taking better care of himself once the program ended.

I think the general misconception about the 21 day Purification Program is that it will be difficult, especially when the patient has children. The only thing different that I do for my children is add extra protein. They eat the same veggies as I, but I might grill or bake some chicken for them while I am on the first half of the program. Another misconception is that you will be hungry while on the program. The goal of the purification program is to keep the blood sugar steady, which must be accomplished by keeping a steady stream of low sugar/carbohydrate foods in the body. Even my active husband did not feel hungry on either of the 2 programs that we have done.

I found some new recipes for the Purification Program that I am excited to share with you...

Roasted Cauliflower and Broccoli Soup

1/2 head Cauliflower

1 crown broccoli

3 chopped carrots
3 Tbsp coconut oil
1 tsp sea salt
1/2 tsp pepper
4 cups vegetable broth
1 chopped onion
1/4-1/2 tsp cayenne

Preheat oven to 400 degrees. Toss vegetables, oil, salt and pepper in a bowl and spread onto a cookie sheet or Pyrex pan. Roast for 20 minutes.

Place remaining ingredients into a large crock-pot. Add the vegetables once they are out of the oven. Cover and cook on low for 6 hours. Blend until smooth with an immersion blender or food processor.

Jen and Alicia's Squash Dessert

1 Winter Squash

1 small apple

1 small pear

2 Tbsp melted butter

1-2 tsp cinnamon

Peel and dice squash, apples and pear into cubes. Drizzle butter over cubes and sprinkle with cinnamon. Bake at 350 degrees until tender (approximately 30-45 minutes).

Darcy Ward, D.C.

Follow these bloggers on their Purification Journey!

2010-05-26T04:49:00.000-07:00

Today's Cliche, a highly acclaimed blog led by two of Center for Chiropractic & Wellness' wonderful patients is now home to a daily account of the 21 day Purificaton Program. Authors of the blog, husband and wife duo, will be logging their journey on this phenomenal detoxificaton and dietary revolution. Please check them out, and learn first hand about our wonderful protocol! Check out their first post by clicking below. I recommend subscribing to their blog for easy access to upcoming posts.

If it comes from a Plant, eat it. If it comes from a “Plant”, don’t eat it!

Slow cooked lentil soup: from Good Morning America and Emeril's Slow Cooker Challenge

2010-04-07T07:46:00.000-07:00

From the kitchen of Mary Sperling

Cook Time: Over 120 min

"GMA" put out the call and hundreds of viewers e-mailed us their super slow-cooker recipes. After thousands of votes, Mary Sperling's Lentil Soup was one of the five finalists in Emeril's Slow-Cooker Challenge.

Ingredients

3 carrots, chopped

3 ribs of celery, chopped

1 onion, chopped

3 cloves garlic, pressed

8 cups water (or vegetable broth)

2 cups lentils, rinsed

1 tsp. dried thyme

1 1/2 tsp. balsamic vinegar

2 tsp. salt

1 tsp. ground pepper

1 bunch kale, washed and chopped

Cooking Directions

Put all of these ingredients in the slow cooker. Set it on low if you are leaving it all day, high if you are starting it around lunchtime.
About 10 minutes before you are ready to serve the soup, add the last four ingredients.
You can add potatoes if you want more bulk. Add cubed potatoes at the beginning of cooking if you do.
Tomatoes are also good in this dish. Add one 14 1/2 ounce can of diced tomatoes at the beginning of cooking if you like. I don't use the tomatoes because my husband is allergic to them.
This lentil soup is everything people want now. It's loaded with nutrition, easy to make, inexpensive, delicious, low fat and vegetarian. As a mother of three and a graduate student, this soup is very handy.
The leftovers (even better the second day!) are a healthy hot meal I send in Thermos to school for lunch. My boys especially like the kale.
I once had a party at my home, and being concerned about having enough food, I threw this soup together in my slow cooker then finished the rest of my party prep. Surprisingly, this afterthought was the favorite food of the day!

Recipe Summary

Main Ingredients: lentils, carrots, garlic

Course: Appetizer/Starter, Dinner, Lunch, Soup

Yummy Crock Pot Lentils

2010-03-15T10:35:00.000-07:00

Ingredients

1 3/4 cups lentils -- rinsed
2 large onions -- chopped
2 cloves garlic -- minced
2 cups canned tomatoes -- chopped, with liquid
2 cups water -- or stock
2 large carrots -- sliced
1/2 cup sliced celery
1 bell pepper -- diced
2 tablespoons chopped parsley
1 bay leaf
1/2 teaspoon salt
1/8 teaspoon marjoram
1/8 teaspoon sage
1/8 teaspoon thyme

Place all ingredients in the slow cooker and cook on the HIGH setting for 2-1/2 hours, or until the lentils are tender. Serves 8 to 10.

Palak Ki Daal: Moong Lentils with Spinach

2010-03-15T10:32:00.000-07:00

I love this Daal for two reasons - it's tasty and filled with good stuff! Daals are great, healthy food by themselves, but with the spinach in this dish, things only get better! You can serve Palak Ki Daal with plain boiled rice and a pickle of your choice or just have by itself like a soup! This is what I call good, easy food!

Ingredients:

1 cup moong daal - moong/ split yellow lentils
1/2 tsp turmeric powder
1" piece of ginger grated
1 small bunch spinach, washed and chopped roughly (approximately 1/2 lb or 250 gms)
3 tbsps melted butter or olive oil
1 tsp cumin seeds
1 dry red chilli broken into half
5 cloves garlic chopped very fine
A pinch of asafetida
Salt to taste
Half a lime/ lemon

Preparation:

Wash the moong daal thoroughly under running water. Soak in warm water for 20 minutes.
Put the daal into a deep pan and add water (level should be 2 finger digits over the top of the daal). Set up to boil, on medium heat.
Add the turmeric powder and ginger now and stir. Cook till the daal is soft enough to mash. Add more water as you cook, if required, to keep the consistency similar to that of a thick soup.
When the daal is cooked, add the spinach, season with salt to taste, stir and reduce the heat to minimum.
In another small pan, heat the ghee till hot and add the cumin seeds. Fry till sizzling stops and then add the dry red chilli, chopped garlic and asafetida. Fry till garlic turns pale golden in color. Now carefully add this ghee-spice mixture (called tadka in Hindi), to the cooked, simmering daal. It will sizzle and might splash so be careful!
Put the Palak Ki Daal into a serving dish, garnish with a squeeze of lime/lemon and serve.

Garlic Flavored Lentils

2010-03-15T10:29:00.000-07:00

Made with masoor daal (orange lentils) this dish is simple and very tasty. It is in fact almost a staple in most homes. It makes a great accompaniment for plain boiled rice and a vegetable or meat dish. The recipe makes enough for 2-3 servings and is best made in a pressure cooker - it gets done faster this way.

Ingredients:

1 cup masoor daal
3 cups water
2 tbsps vegetable/sunflower/canola cooking oil
Salt to taste
1 onion chopped fine
1 tomato chopped fine
1/2 tsp turmeric powder
1/2 tsp red chilli powder
3 tbsps ghee (clarified butter)
3 dry red chillies stalks removed and broken into small pieces
1/2 tsp asafetida
1 tsp cumin seeds
8-10 cloves of garlic

Preparation:

Wash the daal thoroughly.
Mix the daal, water, cooking oil, turmeric powder, red chilli powder, salt to taste, onion and tomato in the pressure cooker or a deep pan and boil till the lentils are very soft.
In another small pan, heat the ghee well and add the cumin seeds which will sizzle. When they stop sizzling add the garlic and dry red chillies and fry till the garlic is light brown. Add the asafetida and turn off the fire.
Quickly add this ghee and spice mixture to the boiled daal and stir well.
Eat piping hot with rice and other dishes.

German Lentil Salad

2010-03-15T10:25:00.000-07:00

Ingredients

250 g small lentils
1 medium carrot, finely chopped
2 garlic cloves, minced
1 bunch parsley
1/2 tablespoon olive oil
DRESSING
7 tablespoons olive oil
2 tablespoons vinegar
2 tablespoons white wine
2 tablespoons mustard
1 pinch cinnamon
1 teaspoon sugar
1 teaspoon pepper
salt, to taste

Directions

Cook the lentils in salted water for 20 minutes or until they are soft.
Put all the dressing ingredients into a small jar, cover with the lid, and shake until they are well-combined.
Chop the carrots into tiny cubes, and sauté the carrots and minced garlic lightly in olive oil; remove the pan from the heat and add the parsley and the lentils, and toss them with the dressing; and serve at room temperature.

Morrocan Lentil Stew

2010-03-15T10:22:00.000-07:00

SERVES 6 (change servings and units)
Ingredients

1 cup dried lentils, sorted and rinsed
1 lb butternut squash, peeled and cubed
10 small red potatoes, cubed
1 onion, chopped
4 garlic cloves, minced
2 (14 ounce) cans diced tomatoes, undrained
1 tablespoon curry powder
1 teaspoon cumin
1/2 teaspoon salt
1/8 teaspoon white pepper
1/8 teaspoon crushed red pepper flakes
2 cups water
2 tablespoons lemon juice
8 ounces frozen cut green beans, thawed

Directions

Combine all ingredients except green beans in a 4-5 quart slow cooker.
Cover and cook on low for 7-8 hours until lentils, squash, and potatoes are tender when tested with knife.
Increase heat to high setting.
Stir in thawed green beans, cover and cook for 10-15 minutes until mixture is thoroughly heated and beans are tender.
If you have a new, hotter cooking crockpot, cook on low for 6-8 hours until lentils and potatoes are tender.
If the recipe is 'mush' you cooked it too long. And always season food to taste.
The crockpot mutes spices, so you may need to add more curry powder and cumin before you serve it.

Roasted Kale Chips

2010-03-05T10:47:00.000-08:00

Roasted Kale Chips

Countless other food bloggers have started out their post on kale chips saying "Why did it take me so long to make kale chips?" so I'll spare you that lament and just say that now that I've finally made roasted kale chips myself, I certainly see what all the fuss is about. Not only are they full of nutritious goodness, but roasted kale chips are delicious. If you don't believe these roasted crispy kale leaves can be that special, just check my list after the recipe to see how many other bloggers have raved about them...--Kalyn's Kitchen

Eating Out on the Purification Program

2009-10-13T09:57:00.000-07:00

How do I stick to the program when eating away from home?

Here are some tips to help you stay on track:

Plan your strategy before you leave home.
When choosing a restaurant, select one which serves foods that are on the recommended list. This will curb temptation. If at a loss always choose a salad and ask for specific ingredients to be removed or added depending on their coordination with the detox program...some great local options are listed below.
When traveling, pack a cooler of foods, including fresh fruit and sliced raw vegetables–and don't forget the water bottles.
When attending a social gathering, bring a dish to pass that you know would be acceptable, like a fruit/veggie tray or chicken kabobs.

Local Wake County Restaurants and Meal locations with detox ready options:

Zely & Ritz: organic bistro and wine bar
Zest Cafe and Homeart (N.Raleigh)
Whole Foods Market (Raleigh, Cary, Chapel Hill and Durham)
Earthfare (Brier Creek)
Rosie's Plate (downtown Raleigh)
Jason's Deli (Brier Creek, N.Raleigh, Durham)
Irregardless Cafe (downtown Raleigh)
Weaver Street Market (Carrboro)
Butternut Squash Restaurant (Chapel Hill)
Neomande Bakery and Deli (Raleigh, Morrisville)
Panzanella (Chapel Hill)

Why Detox?

2009-02-24T09:22:00.000-08:00

Goals:
• Purification of the organs from natural toxins
• Counteract the challenges of environmental toxicity
• Weight management
• Learn lifestyle changes that can be implemented

Ways our Body Handles Detox:
• Digestive system
• Skin
• Breath

What to Expect:
• Removal of food additives
• Improved Digestion
• Improved Elimination
• Lessening of PMS or digestive problems
• Some will experience increased frequency and quantity of urination
• Some notice increase in bowel movements
• Some will experience aches or fatigue as they release toxins
• Less Bloating
• Clearer Skin
• Shinier Hair
• Healthier Nails
• Weight Reduction
• Increased Energy
• Better Digestion

Detox Nutritional Protocol Day 1-10

2009-02-24T09:20:00.000-08:00

The Diet: Days 1-10
***Your Diet may be personalized due to individual needs. Consult your doctor***

➢ Unlimited Fresh Vegetables (try to eat as much organic as possible)- No corn or white potatoes. EX:

Collard greens
Asparagus
Cucumbers
Tomatoes
Kale
Artichokes
Spinach
Avocado
Broccoli
Carrots
Mushroom
Zucchini
Squashes

➢ Salads with unlimited veggies (no pre-made salad dressings) You can use 1 Tbs. Olive Oil mixed with Lemon and Spices or one of the recipes in this packet

➢ Fruits: 1 serving= 1 cup. Eat 2 times as many veggies as fruit. Ex:

Grapes
Oranges
Berries
Apples
Melons
Etc.

➢ Rice: Organic Brown or Wild rice ONLY:
o One ½ Cup cooked serving per day

➢ Spring water or distilled water
o Drink at least ½ of your body weight in ounces per day.

***1/2C Lentils per day are allowed if you are doing a modified program**

Detox Supplement Protocol for Week 1

2009-02-24T09:17:00.000-08:00

The Supplements: Week One

➢ 2-3 SP Complete™ Shakes per day
➢ 7 SP Cleanse™ Capsules: 3 times per day= 21 capsules/day
➢ 2T Whole Food Fiber™/day PREFERED! -or- 3 Gastro Fiber™ Capsules: 3 times per day= 9 capsules/day

SUPPLEMENTS SHOULD NOT BE TAKEN WITH MEALS BUT THEY CAN BE TAKEN WITH A SHAKE. YOU MAY TAKE THEM 30 MINUTES TO 1 HOUR BEFORE A MEAL OR ONE TO TWO HOURS AFTER A MEAL.

EXERCISE:
You should be walking at least 4 times per week for 30 minutes. Yoga is a great way to maintain your strength while detoxifying your lungs at the same time. Strenuous exercise should be limited during the purification program. See Dr. Youngs recommendations.

Basic SP COMPLETE Shake Recipe:

2 Rounded Tbs. SP Complete
8 oz. water, coconut water, rice, or almond milk (unsweetened)
1 scoop SP whey protein complete
1Tbs. flaxseed or hemp seed oil
1- 1 ½ cups fresh or frozen fruit

***Blend everything together and enjoy!!!***

Substitutions:
No Sugar: Instead use Stevia (liquid form is best)
No Dairy or Soy: Instead use water and or coconut water in shakes
No Corn: Instead use arrowroot starch for thickening
No Wheat: Instead use rice products

Detox Nutritional Protocol Day 11-20

2009-02-24T09:16:00.000-08:00

The Diet: Day 11-20

***Diet May be personalized based on individual needs***
➢ Unlimited Fresh Vegetables (eat as much organic as possible)
➢ Salads with unlimited veggies (no pre-made salad dressings)
➢ Fruits 1 serving=1 cup. Eat 2 times as many veggies as fruits.
➢ Nuts: Up to 2 servings of nuts per day or 2 Tbs of nut butter (no peanuts)
➢ Meat: Two 4 oz servings of Wild Fish or Free Range Chicken
➢ Rice: Organic Brown or Wild Rice Only. One ½ C Serving per day (made with butter or broth)
➢ Spring water or sparkling, mineral, or distilled water (1/2 your body weight in ounces per day)
➢ Rice or Almond Milk

***1/2C Lentils per day are allowed if you are doing a modified program***

Detox Supplement Protocol Week 2 & 3

2009-02-24T09:15:00.000-08:00

The Supplements: WEEK TWO & THREE
➢ 2-3 SP Complete™ Shakes per Day
➢ 2T Whole Food Fiber™/day Prefered! -or- 3 Gastro Fiber™ Capsules: 3 Times Per Day= 9 capsules
➢ 5 SP Green Food™ Capsules: 2 times per day= 10 capsules per day

SUPPLEMENTS SHOULD NOT BE TAKEN WITH MEALS BUT THEY CAN BE TAKEN WITH A SHAKE. YOU MAY TAKE THEM 30 MINUTES TO 1 HOUR BEFORE A MEAL OR ONE TO TWO HOURS AFTER A MEAL.

EXERCISE:
You should be walking at least 4 times per week for 30 minutes. Yoga is a great way to maintain your strength while detoxifying your lungs at the same time. Strenuous exercise should be limited during the purification program.

Kitchen Essentials and Shopping Tips for Detox

2009-02-24T09:12:00.000-08:00

Electronic Essentials:
➢ Blender
➢ Immersion Blender
➢ Crockpot
➢ General cookware set (No Teflon!)
➢ Onion Chopper
➢ Apple Corer
➢ Sharp knife set
➢ Pint or quart sized mason jars (available online at www.amazon.com or locally at Michael’s craft stores) or Nalgene plastic bottles
➢ Small lunch-sized cooler available at Target, Walmart, etc.
➢ 1 or 2 thermoses to keep soup etc. warm. Target carries a heavy duty type that works really well (microwaving food denatures the food).
➢ Portable and reusable ice packs
➢ Food Storage Containers such as Pyrex (glass) or Rubbermaid (plastic); just don’t reheat food in plastic containers!

Grocery List:

➢ Extra Virgin Olive oil (EVOO), flax seed oil or hemp seed oil
➢ Coconut oil (is solid at room temperature)
➢ Frozen berries
➢ Long grain brown rice
➢ Sea Salt
➢ Pepper
➢ Spices (Fresh and/or Dried) Basil, Oregano, Red Chili Flakes, etc (what you like best)
➢ Fresh Vegetables Galore: Focus on what is in season to get the best quality and price
Best Produce to Buy Organic due to Heavy Pesticide Residue:
➢ Peaches
➢ Apples
➢ Sweet bell peppers
➢ Tomatoes
➢ Celery
➢ Nectarines
➢ Strawberries
➢ Cherries
➢ Lettuce
➢ Grapes (imported)
➢ Pears
➢ Spinach
➢ Potatoes
OK to buy Conventional (Non-Organic):
➢ Onions
➢ Avocado
➢ Sweet Corn (frozen)
➢ Pineapples
➢ Mango
➢ Sweet Peas (frozen)
➢ Asparagus
➢ Kiwi
➢ Bananas
➢ Cabbage
➢ Broccoli
➢ Eggplant

For a PDF copy of the Environmental Working Group's Shopping Guide to Pesticides or to get the iPhone App for this guide go to http://www.foodnews.org/walletguide.php

Economical Grocery Shopping Tips:

➢ BJs has large bags of frozen organic vegetables and berries; Whole Foods has better frozen produce prices than traditional grocery stores

➢ Check out Trader Joes when you are ready. This grocery store is a great place for good deals on gourmet foods. They have a lot of great organic stuff. However, you really need to be a savvy label reader to shop here vs Whole Foods or Earth Fare because some of their foods do have trans-fats, MSG, soy protein isolate and more. Overall however they are a great source so study up on your label lingo!

➢ Plan out your meals! If you have a list and stick to it you won’t buy more than you need!

➢ The state farmer’s market is open year round and a good source to find fresh seasonal produce; Carrboro also has an excellent year round farmer’s market with some great organic farmers

➢ Go to the farmers market with a friend! Buying in bulk is cheaper as long as you are going to eat it all so it is best to check out the wholesale section at the farmers market with someone who will split the cost and the quantity of these great food-finds.

For a PDF grocery list print this

Detox Shakes (SP Complete Recipes)

2009-02-24T09:07:00.000-08:00

Apple Cinnamon:

2 Scoops SP Complete
8 oz filtered water or coconut water
1 scoop whey protein complete*
1 Tbs. flax or hemp seed oil
2 apples cored but not peeled
Splash organic vanilla extract
Dash cinnamon
Ice cubes

Pina Colada:

2 scoops SP Complete
8 oz water, coconut water, or rice milk
1 scoop Whey Protein Complete*
1 Tbs. Coconut Oil
1 ½ cup fresh pineapple
Handful of organic unsweetened shredded coconut
½ banana or ½ C mango

“A”B&J Surprise:

2 scoops SP Complete
8 oz rice milk or coconut water
1 scoop SP Whey Protein*
1-2tbs Raw Almond Butter
1 cup organic frozen strawberries
½ Banana
Splash of organic vanilla extract*

Go Green Coconut:

2 Scoops SP Complete
8 oz rice milk or coconut water
1 large handful fresh spinach
1 scoop whey protein complete*
½ C unsweetened coconut (optional)
1 Tbs. Coconut oil
1 Whole Mango (or 1-1 ½ C Frozen)
Ice cubes

Peach Perfection:

2 scoops SP Complete
8 oz rice milk or coconut water
1 scoop Whey Protein Complete*
1 Tbs oil*
1 ½ C Fresh or frozen peaches
Splash of Vanilla extract

Veggie Breakfast:

2 scoops SP Complete
8 oz water or coconut water
1 scoop SP Whey Protein*
1 tbs oil
1 C tomato
1 carrot
1 stalk celery
¼ C ripe avocado
Handful ice

Cantaloupe-Coconut Smoothie
modified from Raw Energy by Stephanie Tourles

2 scoops SP Complete
1 scoops Whey Pro (optional)
1 medium cantaloupe
1 medium orange, tangerine, or tangelo
1/2 cup purified water
2 T unsweetened coconut
1T Raw coconut oil
1T raw agave nectar
handful ice

Blueberry Bonanza (only for days 11-20)
modified from Raw Energy by Stephanie Tourles

2 scoops SP Complete
1 scoops Whey Pro (optional)
1.5 C purified water
1.5 C frozen blueberries
1 medium frozen banana cut into chunks
2 T raw almond butter
1T raw agave nectar
1T oil of choice (coconut, flax, or hemp)
handful of ice

For More Shakes from Standard Process click HERE

Detox Breakfasts

2009-02-24T09:05:00.000-08:00

Breakfast Fruit & Nuts Salad (Day 11-20)

2 oranges cut in to small bits
1 banana, sliced
6 walnut halves
2 Tbs dried grounded coconut

Mix in a bowl. Sprinkle with coconut

Fruit Salad (Weeks One, Two & Three)

2 fresh peaches, peeled and sliced
1 large apple, peeled and large diced
1 large pear, pealed and largely diced
1 kiwi, peeled and sliced
¼ cantaloupe, cubed
2 cups watermelons, cubed
1 banana sliced in rings
1 cup walnuts, rough chopped or whole
¼ tsp salt
¼ tsp pepper
½ tsp ground cardamom
¼ tsp ground ginger

Carefully combine all ingredients in a large bowl. Refrigerate at least one hour.

Almond Butter Banana Cake (Days 11-20)
1 serving

1 rice cake (plain)
1 Tbs Almond Butter
1 Banana Sliced
1 Handful of sliced almonds

Spread almond butter over the rice cake. Place slices of banana over nut butter, and sprinkle sliced almonds.

Detox Soups

2009-02-24T09:02:00.000-08:00

Roasted Red Pepper and Tomato Soup (Weeks One, Two, & Three)

1 tsp EVOO
½ C diced onion
1 clove garlic minced
12 oz jar roasted red peppers, drained and rinsed
½ C canned, diced fire-roasted tomatoes
¼ packet stevia
1 tsp balsamic vinegar

Heat oil in pot over medium heat. Add onion, and sauté 5 minutes, or until softened. Add garlic, and cook 1 minute more. Stir in peppers, tomatoes, stevia and 1-cup water. Simmer 20 minutes. Remove from heat, and stir in vinegar. Transfer mixture to blender, and purée until smooth. Season with salt and pepper. Ladle soup into bowls.

Pumpkin-Sweet Potato Soup (Weeks One, Two, & Three)

2 tablespoons olive oil
1 medium onion, diced
4 medium carrots, peeled, chopped
2 celery stalks, chopped
1/4 teaspoon ground ginger
1/4 teaspoon nutmeg
1/2 teaspoon allspice- or Pumpkin Pie Spice
1/2 teaspoon curry powder- mild or hot, to taste
Dash of sea salt and freshly ground pepper, to taste
1 14.5-oz. can pumpkin (or 2 heaping cups fresh, peeled and cubed) or other winter squash
1 medium sweet potato, peeled, cubed
6 cups vegetable broth
2-3 tablespoons dry sherry, if desired
1/2 to 1 cup coconut milk (or plain rice milk), to taste
Lime zest for garnish

In a heavy soup pot, heat the olive oil over medium heat, and sauté the onion for about 5 minutes until softened. Add in the chopped carrots and celery, and stir in the spices. Lower heat and gently cook for about 10 minutes, being careful not to brown the onions.
Add in the pumpkin, sweet potato and vegetable broth, and sherry; stir together. Cover and bring to a slow simmer, cooking the soup for about 25-35 minutes until the vegetables are very tender.
Remove from heat, and puree the soup with an immersion hand blender right in the pot; or puree it batches in a blender or food processor (carefully ladle the soup into a blender not more than half full, cover tightly and puree the soup until it is smooth and creamy; return the puree to soup pot). Taste and adjust the seasonings.
Return the pot to low-medium heat. Stir in the coconut milk and blend till smooth. Warm through for ten minutes.

Green Minestrone (Weeks One, Two & Three)
6 Servings

Sea Salt and freshly ground black pepper to taste
1 Tbs. olive oil
1 lb. leeks (white and pale green parts), well rinsed and diced (4 1/2 cups)
1 cup diced carrots
1 Tbs. water
6 to 8 cups vegetable broth
1 cup sliced green beans
1 cup diced zucchini
1-cup fresh or frozen small green peas
1 cup diagonally sliced, trimmed fresh asparagus
1 Tbs. chopped fresh parsley
1 Tbs. chopped fresh basil
2 green onions, coarsely chopped
1 clove garlic, minced (or more if you like garlic, I used 3 cloves)

1. In large pot, heat oil over medium heat. Add leeks, carrots and water. Cover and cook until the leeks are very tender, about 15 minutes. Do not brown.
2. Add 6 cups of broth and bring to a boil. Add green beans, zucchini, peas and asparagus. Simmer, uncovered, over medium heat, until vegetables are tender, about 8 minutes.
3. In small bowl, mix parsley, basil, green onions and garlic. Stir into simmering soup. Add additional broth to thin soup if necessary. Season with sea salt and pepper.

Rustic Spicy Vegetable Soup (Weeks One, Two & Three)
4-5 servings

Extra Virgin olive oil, as needed
8 cloves fresh garlic, chopped
Sea salt and freshly ground pepper, to taste
2 heaping cups thinly shredded cabbage [bagged cole slaw mix is fast and easy]
1 green bell pepper, cored, seeded, cut up
1 yellow summer squash, cut up
2 zucchini squash, cut up
2 organic sweet potatoes cut up
1 4-oz. can chopped green chilies - mild
1 teaspoon rubbed sage
1 teaspoon each of: dried basil, oregano and parsley
Hot red pepper flakes, shake to taste
1 14-oz. can fire roasted diced tomatoes
2 or more cups organic chicken broth, as needed (or vegetable broth if making for Week One)

Drizzle some extra virgin olive oil into the bottom of a Crock Pot or slow cooker. top with half the chopped garlic. Season with sea salt and pepper.
In a large bowl, combine the shredded cabbage, bell pepper, yellow and zucchini squashes, potatoes, and green chilies; and toss them with a drizzle of extra virgin olive oil. Season with sea salt, ground pepper, herbs and a shake or two of hot red pepper flakes. Toss to coat.
Pour the veggies into the crock in an even layer. Pour on the diced tomatoes. Add the vegetable broth to taste. The liquid should just about cover the veggies. If you like more of a brothy soup than a stew, add more broth.
Cover and cook on high for 4-5 hours, Taste test for seasoning adjustments. Stir in any seasoning adjustments and serve.

Butternut Apple Bisque (Weeks One, Two & Three)

1 large butternut squash (3 lbs)
1 Tbs + 1 tsp olive oil
1 large red onion
4 medium cooking apples, cored and diced
1 vegetable bouillon cube
1/2 tsp. ground ginger
1/4 tsp. ground nutmeg
1-cup rice milk, or more as needed
1 tsp. coarse (kosher) salt, or to taste
1/2 tsp. ground white pepper, or to taste

Preheat oven to 400°F. With sharp knife, cut squash lengthwise in half. Scoop out and discard seeds and fibers. Place squash halves cut side up in shallow baking dish, cover tightly with foil and bake until tender, 45 to 50 minutes. Set aside to cool.
Meanwhile, in large saucepan, heat oil over medium-low heat. Add onion and cook, stirring occasionally, until golden, 8 to 10 minutes.
Add apples, bouillon cube, ginger, nutmeg and 4 cups water. Mix well. Increase heat to high and bring to a boil. Reduce heat to low, cover and simmer until apples are tender, about 10 minutes. Remove from heat. Scoop out squash from shells–you should have about 4 cups of flesh. In food processor, puree half of the squash with 1/2-cup rice milk until completely smooth. Transfer to medium bowl. Repeat with remaining squash and 1/2-cup rice milk; add to bowl.
Transfer half of the apple mixture to food processor or blender. Puree until completely smooth. Return to saucepan. Repeat with remaining apple mixture and add to saucepan along with squash puree. Mix well. Add a little more soy milk if mixture seems too thick. Return pureed soup to a simmer over low heat. Cook, stirring occasionally, until flavors have blended and mixture is heated through, 5 to 10 minutes. Stir in salt and white pepper and serve hot.

Gazpacho

1 English cucumber, halved and seeded, but not peeled
1 red bell pepper, cored and seeded
1 green bell pepper, cored and seeded
4 plum tomatoes
1 medium red onion
4 garlic cloves, minced
1 sprig of fresh rosemary, finely minced
3 cups tomato juice
1/4 cup tarragon vinegar
1/4 cup evoo
2 teaspoons of sea salt
1 teaspoons freshly ground black pepper

Roughly chop the cucumber, peppers, tomatoes, and red onion. Place vegetables separately into a food processor fitted with a steel blade and pulse until it is coarsely chopped. Be careful not to over process!

After each vegetable is processed, combine them in a large bowl and add the garlic, tomato juice, vinegar, olive oil, rosemary, salt, and pepper. Mix well and chill at least 24 hours before serving.

Recipe from “Simple Substitutions for Healthy Eating” by Cindy Karas

Detox Salads

2009-02-24T08:57:00.000-08:00

Mango Coconut Cucumber Salad (Weeks One, Two, & Three)
Makes 6 Servings

1 cucumber, peeled, seeded, diced
1 mango, peeled & diced
1-2 tbs. lime juice
1-2 tbs lemon juice
½ tbs chili peppers, minced
2 tbs dried shredded coconut

Mix everything in a bowl. Chill for 15-20 minutes before serving. Works very well with Brazilian or Thai dishes!

Fresh Spinach & Avocado Salad (Weeks One, Two, & Three)
Makes 2 servings

1 large avocado
1 lime, juice of
8 oz fresh baby spinach leaves
4 oz cherry tomatoes
4 scallions, sliced
½ cucumber, cut into chunks
2 oz radishes, sliced
Herbs, sprigs to garnish

Cut the avocado in half, remove the pit, and strip off the skin. Cut the flesh into slices.
Transfer to a plate, drizzle with the lime juice and set aside. Wash and dry the spinach leaves.
Put into the mixing bowl.
Cut the larger cherry tomatoes in half and add all the tomatoes to the mixing bowl, with the Scallions, cucumbers, and sliced radishes. Add your dressing in and toss.

Chilled Cucumber-Red Onion Salad (Weeks One, Two, & Three)

1 large cucumber
vinaigrette dressing (see below)
1/8 to ¼ medium red onion, thinly sliced
1 tbs chopped fresh dill or mint
1 plum tomato

Peel the cucumbers, if desired, and thinly slice them. Place the slices in a salad bowl, along with
the red onion and tomato. Sprinkle the dill or mint over the salad, then drizzle with the salad
dressing and toss well.

Greek Salad (Weeks One, Two, & Three)
Makes 4 servings
Dressing:

1/3 cup Extra Virgin Olive Oil
1 tsp dried oregano
1 tsp minced garlic
1 tbs red wine vinegar
1 tbs fresh lemon juice.

Salad:

1 head romaine lettuce, torn into bite-size pieces
1 cucumber, peeled, seeded and sliced
1 small red onion, thinly sliced
1 red bell pepper, seeded and cut into thin strips
2 tomatoes cut into thin wedges
10 fresh mint leaves, finely chopped
15-16 kalamata olives
4-5 mild pepperoncini peppers, whole
Sea Salt and Pepper

Whisk together the olive oil, oregano, garlic, wine vinegar, and lemon juice in a small bowl.
Season to taste with salt and pepper. Combine salad ingredients in a serving bowl. Toss w/ dressing; serve.

Zucchini Salad ( Weeks One, Two & Three)

3 shredded zucchini
2 red apples cut into small pieces
1 avocado cut into small slices
cumin to taste
braggs to taste

Mix all together and serve

Coleslaw (Weeks One, Two & Three)

1 cup shredded cabbage
1 cup shredded green cabbage
1 carrot shredded
¼ c onion, finely chopped
juice from 1 lemon
1 tsp salt
1 garlic clove minced
1 tsp paprika
1/3 c olive oil
3 tbs apple cider vinegar
1 tomato, diced (optional)

mix together and serve

Spinach Salad (Days 11-20)

2 10 oz bags fresh baby spinach leaves, washed and stemmed
8 oz button mushrooms or baby portabella sliced
½ medium cucumber, sliced
2 Tbs walnuts, chopped
3 tbs vinaigrette salad dressing

Spin spinach once washed. Place in a salad bowl. Add remaining ingredients and toss with dressing.

Raspberry & Walnut Salad (Days 11-20)

4 Tbs Extra Virgin Olive Oil
2 Tbs Raspberry Puree
2 Tbs raspberry vinegar
½ teaspoon sea salt
¼ tsp pepper
12 oz package gourmet salad greens
1 ½ c fresh raspberries
1/3 c chopped toasted walnuts

To make the dressing: in a small bowl, whisk the Olive Oil, raspberry puree, raspberry vinegar, salt, and pepper together. In a serving bowl, toss the salad greens, raspberries, and walnuts together.
Pour the dressing over the salad; toss to coat. Season with salt and pepper to taste.

Greek Cranberry Salad (Days 11-20)

5 oz salad greens
¾ c dried cranberries
¼ c thinly sliced red onions
1 c coarsely chopped pecans
¼ c red wine vinegar
¼ c olive oil
½ c loosely packed parsley sprigs
2 dashes garlic powder
1 packet stevia
½ tsp dried oregano
½ tsp salt
1/8 tsp pepper

Prepare the dressing. Pour the red wine vinegar, Olive oil, parsley, garlic powder, oregano, S & P into a blender. Blend well until the ingredients are combined and the parsley is well processed.
Toss the greens, nuts, cranberries, onions, with the dressing, serve immediately.

Chicken, Tuna, or Red Salmon Salad (Days 11-20)

1 cooked breast chicken, or 1 6oz portion of red salmon or tuna cut into small pieces or mashed
½ celery stalk chopped in fine pieces
1 TBS finely chopped onion or green onion
(When using chicken add ¼ to ½ tsp of Dill weed)
1 Tbs hain safflower mayonnaise (use enough to just moisten)

You may serve on a couple of pieces of leaf lettuce

Alternate Tuna Salad (Days 11-20)

1 6 oz serving of baked or broiled Tuna
1-2 tsp finely chopped red onion
3 Tbs fresh parsley, finely chopped
1 Tbs freshly squeezed lemon juice
3 Tbs Olive oil
1 celery stick, finely sliced

Mix all ingredients thoroughly and serve on lettuce and wedges of tomato.

Endive Salad in Tomato Vinaigrette - Ensalada de Endibia con Vinagreta

3 Belgian endives
1/3-1/2 cup extra virgin olive oil
3 roma tomatoes
3 Tbsp Spanish sherry vinegar
2 green onions, finely chopped or 2 Tbsp minced red onion (optional)
2 tsp capers, minced

Remove any outer leaves that are blemished or discolored. Prepare the endives by trimming off the bottoms, then rinsing each leaf carefully under cold water. Allow the leaves to drain in a colander. If necessary, pat dry with a paper towel. Arrange the endive leaves on a large platter or individual salad plates.

Finely chop the tomatoes and place them into a medium size mixing boil. Finely chop the green onions and put place in the bowl with tomatoes. Remove the capers from the jar with a slotted spoon, so that they drain. Chop the capers and mix into the bowl with other ingredients.

Pour olive oil and vinegar into the bowl and mix with the other ingredients.

Spoon the tomato vinaigrette sauce over the endives. Serve immediately or cover with plastic wrap and refrigerate.

Recipe from “Simple Substitutions for Healthy Eating” by Cindy Karas

Detox Dressings and Condiments

2009-02-24T08:54:00.000-08:00

Oliveau Salad Dressing (Weeks One, Two, & Three)
Makes 6 servings

2 garlic cloves minced
2 tbs Dijon mustard
½ ts celery salt
1 dash sea salt
1 dash freshly ground pepper
2 tbs balsamic vinegar
1 tbs wine vinegar
½ cup EVOO

Placed minced garlic, mustard, celery salt, S&P, vinegars of choice in a bowl
Whisk very slowly in the EVOO until thick and creamy. Place in a glass container.
Refrigerate up to two weeks and bring to room temperature prior to dressing salad.

Spicy Salad Dressing (Weeks One, Two, & Three)

2/3 C olive oil
1/3 Cup vinegar
3 tbs fresh squeezed lemon juice
Freshly ground black pepper
2 cloves garlic, minced
¼ tsp dry mustard
1 dash Tabasco
½ tsp paprika
1 packet stevia
¼ tsp basil leaves, crushed
½ tsp leaf oregano, crushed
¼ tsp thyme crushed
2 Serrano peppers, minced

Blend all ingredients and chill

Lemon Mint Dressing (Weeks One, Two, & Three)
Makes 4 servings

2 cloves garlic minced
½ cup fresh lemon juice
Freshly ground black pepper and sea salt
½ cup EVOO
2 tbs finely chopped fresh mint

Prepare the dressing: in a small bowl, whisk together the garlic, lemon juice, sugar, salt and pepper
Slowly add the olive oil, whisking until blended. Stir in the mint. Taste for seasoning.

Pecan Garlic Dressing (Weeks One, Two, & Three)

½ C EVOO
¼ C Red wine vinegar
10 pecan halves, toasted
1 packet stevia
2 cloves garlic, peeled and halved

Combine all ingredients in food processor and process until mixture is smooth. Chill
before serving
I recommend a salad of romaine lettuce; orange slices sliced green onions and thinly
sliced raw Mushrooms.

Garlic and Red Wine Vinegar Dressing (Weeks One, Two, & Three)

2/3 Cup EVOO
1/3 C red wine vinegar
1 clove garlic crushed
½ tsp salt
¼ tsp fresh ground pepper.

Place all ingredients in jar you can shake. Seal with lid. Shake and pour over choice of greens.

Vinaigrette Dressing (Weeks One, Two, & Three)

2/3 C EVOO
1 Tbs Dijon Mustard
¼ C Balsamic Vinegar or lemon juice
1 Clove Garlic
¼ C water

Herbs to taste
Place all ingredients in jar you can shake. Seal with lid. Shake and pour over choice of greens

Condiments:
Raw Cheddar Cheese Spread (Days 11-20)
Yield: 1 1/2 cups

* 1 1/2 cups plus 1/3 cup water
* 1 1/2 cups raw cashews
* 1 tablespoon sun-dried tomatoes
* 1 tablespoons raw tahini
* 2 teaspoons freshly squeezed lemon juice
* 1/2 teaspoon Bragg Liquid Aminos
* 1/2 teaspoon garlic powder
* 1/4 teaspoon paprika

Combine 1 1/2 cups water, cashews, and sun-dried tomatoes in a small bowl and set aside to soak for 2 hours. Drain off soaking water and discard.

Transfer cashews mixture to a food processor fitted with an S blade. Add remaining 1/3 cup water, tahini, lemon juice, liquid aminos, garlic powder, and paprika. Process for 2 minutes. Scrape down the sides of the container with a rubber spatula and process for 1 or 2 more minutes or until completely smooth. Transfer mixture to a small bowl.

Serve as a spread for raw veggies, fruit, crackers, slices of bread, or for sandwiches. Store spread in an airtight container in the refrigerator for up to 1 week.

Variation: Turn this spread into a mock cheddar cheese sauce by blending it with an additional 1/4 cup water or more, and use it as a sauce of dip for raw or cooked vegetables. For extra flavor, add 1 tablespoon nutritional yeast flakes.

Detox Rice Dishes

2009-02-24T08:53:00.000-08:00

Parsnip and Celery Pilaf (Weeks One, Two, & Three)
Makes 6 servings

1 tbs butter
1 ½ Cups Parsnips, peeled and chopped
1/3 C celery, sliced ¼ inch thick
¼ C onions diced
1 ½ cups uncooked organic brown rice
¼ cup water
½ teaspoon Sea Salt
3/8 – ½ teaspoon dried thyme
1/8-teaspoon fresh ground black pepper
3 cups organic vegetable broth
4 Tbs. diced water chestnuts, toasted

Heat the butter in a large saucepan over medium heat. Add parsnip, celery and onions, and cook
4 minutes, stirring occasionally. Do not let the vegetables brown.
Add cooked rice and the next 5 ingredients (rice through broth), and bring to a boil. Cover, reduce
Heat, and simmer 10 minutes. (Consult the package of your brown rice for exact cooking time.)
Stir in water chestnuts.

Vegetable Brown Rice Risotto (Weeks One, Two, & Three)
Makes 2 servings

1-cup organic brown rice
2 medium yellow squash, julienned
½ red onion, diced
1 medium carrot, grated
1 Tbs tomato paste
3 garlic cloves
4 asparagus, chopped in fours
1 Cup mushrooms, raw
1 pinch sea salt
1-cup water

Cook Brown Rice separately
Heat garlic and onions in pot until soft. Add Carrots and tomato paste and stir. Add all vegetables
and add water.
Cook until soft, add seasoning and stir. Once rice is cooked mix into pot and stir

Mushroom Oven Rice (Weeks One, Two, & Three)

1 Cup uncooked long grain rice
¼ cup butter
½ c finely chopped celery
½ cup finely chopped onions
1 Cup sliced fresh mushrooms
1 (14 ½ oz) can vegetable broth
1/3 Cup water
2 Tbs Soy Sauce
1 Tbs Parsley Flakes

In a large skillet, sauté the rice in butter for 2 minutes or until golden brown
Add celery and onion; cook and stir for 2 minutes.
Add mushrooms; cook and stir until the celery is tender.
Pour into a greased 1 ½ quart casserole dish. Stir in the broth, water, soy sauce and parsley
Cover and bake at 350 degrees for 40-50 minutes or until liquid is absorbed and rice is tender.

Detox Main Courses

2009-02-24T08:48:00.000-08:00

Bachelor Portobello Mushroom (Weeks One, Two & Three)

Portobello Mushroom
Garlic/Olive Oil Crushed
Organic Butter
Marinara Sauce, Organic

Over Medium heat sautee mushroom in pan using butter and garlic/olive oil mixture for 5 minutes per side. Add marinara sauce over mushroom in pan and put over low heat for a couple of minutes.

Baked Spaghetti Squash (Week One, Two & Three)
Preheat oven to 375. With a long tined fork, make deep pierces into the skin of the squash in several places and place in a baking dish. Bake for 30 minutes, or until the skin is soft to the touch. Cool for 10 minutes, cut in half lengthwise, and use spoon to remove the seeds and strings from the center of the squash. Then use two forks to fluff up the flesh of the squash until you have spaghetti like strands. Transfer strands to serving plates and top with butter and herbs, salsa or homemade marinara sauce (Below).

Homemade Marinara Sauce (Weeks One, Two & Three)

2 Tbs Olive Oil
2-3 Garlic cloves, sliced or minced
1 medium onion, finely chopped
1 28 oz. Can crushed tomatoes (slightly drained)
1 cup fresh Italian flat leaf parsley, chopped
½ C fresh basil leaves, rolled and thinly sliced
salt and pepper to taste

Heat pan on medium high heat and add olive oil, garlic and onions. Stir until soft then add remaining ingredients. Stir occasionally and reduce heat to simmer for 10-15 minutes. Serve over Spaghetti squash, kale, broccoli, chicken or fish.

Grilled Eggplant Slices (Week One, Two & Three)

1 large eggplant
2 cloves garlic, minced
3 tbs EVOO
¼ tsp sea salt
3 tbs balsamic vinegar
freshly grated black pepper

Preheat a gas grill to high. Slice eggplant 1/3 to ½ inch thick. In a small bowl, mix together the olive oil, balsamic vinegar, garlic, salt, and pepper. Brush both sides of the eggplant slices with the mixture. Place eggplant on the preheated grill. If you wish to have nice grill lines, turn only once on each side. Grill eggplant slices 10-14 minutes.

Vegetable Angel Hair Pasta (Week One, Two & Three)

3 zucchini
16 oz cherry tomatoes (very flavorful) or 1 lb regular tomatoes
½ small white onions
a few fresh basil leaves
1 or 2 cloves of garlic
1 red orange or yellow bell pepper
2 tsp dried Italian spices or oregano, basil, salt & pepper
A little EVOO (optional)

Use a Spiral slicer to cut Zucchini into angel hair like strands. Place all items in a food processor or blender, and PULSE CHOP to a chunky consistency. I don’t recommend pureeing the mixture. Pour sauce into a bowl and allow to set for 30 minutes to allow sauce to thicken. Pour sauce over “pasta”

Pesto Squash (Days 11-20)

1 large yellow summer squash cut into matchstick or cooked spaghetti squash shredded
1 c pine nuts
¾ cup olive oil
½ large bunch fresh basil
½ c fresh parsley
3 garlic cloves
1 t sea salt

Prepare squash as desired. In food processor, combine remaining ingredients and chop finely. Scrap out Pesto mixture and toss in the squash until thoroughly blended.

Fish Rub (Days 11-20)

Combine ¼ tsp salt
1/8 tsp paprika
1/8 tsp black pepper
a pinch or two of grounded Red Pepper
1.4 tsp garlic
¼ tsp onion powder

Mix well and rub onto fish or use dabs of butter and dill week sprinkled over fish. After baking, sprinkle with lemon juice. Bake, broil or grill.

Garlic Tilapia (Days 11-20)

1 ½ lbs tilapia filets
4 cloves garlic, thinly sliced
3 Tbs butter
Salt and pepper
Lemons, for serving
Chopped parsley to garnish

Season the fillets with salt and pepper. Heat butter in a skillet over medium heat
Put fillets in first, and when they start to turn color a bit add garlic slices
Continue cooking about 4 minutes or so, then flip fillets. Sauté until cooked through, and fish flakes easily with a fork—this will depend entirely on the thickness of your fillets, so you will need to watch them carefully
The garlic should turn a dark golden brown. Serve with freshly squeezed lemon juice; garnish with parsley.

Mediterranean Salmon (Days 11-20)

2 tomatoes, seeded coarsely chopped
3 tbs Extra Virgin Olive Oil
1 tbs red wine vinegar
½ cup nicoise olives, pitted and coarsely chopped
¼ cup red onions, chopped
2 tbs capers drained
¾ tsp salt divided
4 (6 oz) salmon fillets
1/3 C fresh basil, loosely packed thinly sliced

Combine tomatoes, 2 Tbs EVOO, red wine vinegar, olives, onion, capers, ½ tsp salt, ½ tsp pepper. Set Aside. Brush both sides of the salmon with the remaining olive oil.
Sprinkle with remaining salt and pepper
Heat a large skillet over medium-high heat. Sauté salmon 3-4 minutes per side or until cooked through.
Add basil to reserved tomato mix. Serve with salmon.

Broiled Salmon with Cucumbers (Days 11-20)

1 cup diced onions
1 tsp wheat free tamari sauce
½ c cider vinegar
2 cucumbers, thinly sliced
4 cloves of garlic minced
1-1/2 lb salmon fillets
2 tsp peeled minced ginger root
1 tsp olive oil

In a large frying pan over medium to high hea, combine the onions, vinegar, garlic, ginger and tamari sauce. Bring to a boil, stir and cook for 3 minutes. Remove from heat.
Add the cucumbers. Set aside to cool. Rub the salmon on both sides with the oil. Broil about 6 inches from the heat for 4-5 minutes per side till cooked through.

Grilled Salmon Pepper Steaks (Days 11-20)

1 (6 ounce) salmon steaks
¼ tsp salt
2/3 C rice vinegar
1/8 tsp pepper
2 Tbs fresh lemon juice
4 garlic cloves, minced
2 Tbs Dijon mustard
Olive oil
1 Tbs dark sesame oil
¼ tsp arrowroot starch

Sprinkle cracked pepper evenly over both sides of each salmon steak, and place steaks in a 13X9 inch baking dish. Combine vinegar and next 6 ingredients in a small bowl; stir well. Pour vinegar mix oversteaks; cover and marinate in refrigerator 1 hour, turning steaks occasionally.

Prepare Grill. Remove steaks from dish, reserving marinade. Place steaks on grill rack coated with EVOO, and grill 5 minutes on each side, basting frequently with half of reserved marinade. Combine remaining half of marinade and arrowroot in a small saucepan; bring to a boil and cook 1 minute or until thickened, stirring constantly with a wire whisk. Spoon about 1 tbs sauce over each steak.

Garlic Salmon Fillets (Days 11-20)

Salmon fillets, skinned
1/3 cup extra virgin olive oil
2 garlic cloves, minced or pressed

Combine olive oil and garlic. Marinade salmon fillets for 5-10 minutes
Broil or sauté to desired doneness.

Grilled Chicken with Cherries (Days 11-20)

½ C chicken Stock
1 Cup fresh cherries, pitted
2 tsp balsamic vinegar
1 pack stevia
2 tbs butter
2 boneless skinless chicken breasts
Salt and pepper to taste

In a small saucepan, combine chicken stock, cherries, vinegar and stevia, and bring to a boil
Reduce heat and simmer until cherries soften, about 5-7 minutes. While glaze is simmering, season chicken with salt and pepper, and grill until done.
To serve, spoon cherry glaze on plate, place chicken breast in the middle and drizzle with more glaze.

Chicken Rub (Days 11-20)

Combine ½ tsp salt
¼ tsp rosemary-crushed
¼ tsp paprika
1/8 tsp black pepper
¼ tsp garlic
¼ tsp onion powder

Mix well and rub onto Chicken. Bake, broil or grill as you normally would.

Chicken Cacciatore (Days 11-20)
Limit intake of chicken to 2-3 times a week

½ C plus 2 Tbs EVOO
2 garlic cloves, pressed
2 Tbs balsamic vinaigrette
1 tsp crushed red pepper flakes
3 tsp fresh rosemary, 5 sprigs stripped and leaves chopped
4 large portabella mushroom caps, wiped clean
1 1.2 pounds-4 boneless, skinless breasts
Coarse black pepper
Kosher salt
2 thinly sliced and seeded Italian light green peppers-cubanelle
1 medium red onion, thinly sliced
1 28-oz can fire roasted diced or crushed tomatoes, lightly drained
Handful of flat-leaf parsley, chopped

Heat a grill pan or outdoor grill to high heat. You can also use a heavy bottom pan on the stove for both chicken and mushrooms.
In a large bowl, combine balsamic vinegar, Worcestershire, crushed red pepper flakes, rosemary then whisk in about ½ C EVOO. Run the mushrooms through the marinade and transfer to plate to reserve. Add chicken to remaining marinade and coat evenly. Let sit for 2-3 minutes. Season 1 side of the chicken with salt and pepper.
Season the cap of mushroom with pepper only until done grilling then add salt. Place both mushrooms and chicken season side down. Place a heavy skillet on the mushroom caps to cook quickly, appx 3-4 minutes per side until dark, tender and well marked.
While chicken and mushrooms cook, add 1Tbs EVOO into a hot skillet. Add garlic, pepper and onions to skillet and season with salt and pepper. Cook and toss frequently for appx 7-8 minutes. Add tomatoes and parsley and heat through. Appx 1 minute. Remove from heat.
Thinly slice mushrooms and chicken and arrange on platter. Cover with the sauce mixture and serve.

Chicken Piccata (Days 11-20)

4 boneless, skinless chicken breast halves
½ tsp dried thyme
¼ tsp salt
¼ tsp pepper
2 garlic cloves
1 cup cherry tomatoes
½ c organic chicken broth
½ tsp lemon peel
1 Tbs lemon juice
1 tbs butter

Light oil broiler pan with small amt of olive oil. Preheat Broiler
Season both sides of chicken with thyme, pepper and 1/8 tsp salt. Place chicken on broiler pan about 2”-3” from the heat for 5 minutes per side or until 160 degrees at thickest part. Remove from broiler and keep warm.
Heat a large skillet lightly oiled over medium heat. Add garlic and stir constantly for 30 seconds. Add tomatoes and remaining 1/8 tsp salt and cook for 3 minutes. Place tomatoes on platter with chicken.
Combine arrowroot starch and broth in a cup. Stir until dissolved. In the same skillet, whisk together the arrowroot starch mixture lemon peel and lemon juice and bring to a boil over high heat while stirring constantly. Cook for one minute or until sauce is slightly thickened. Add butter and any juice collected on platter and boil while stirring constantly. Cook until butter is just melted and sauce thickens. Pour over the chicken and serve.

Detox Side Dishes

2009-02-24T08:45:00.000-08:00

Mashed Mock Potatoes (Weeks One, Two & Three)

6c chopped cauliflower
¼ c flax oil or extra virgin olive oil
All Purpose Seasoning to taste

Process cauliflower with S blade, or use a blender if no processor available. Chop until grainy.
In a large pot on low add oil, spices, and cauliflower, stirring and tossing until coated and warmed to 10 degrees. Make sure not to heat over 110 if using flax seed oil. You may heat higher with olive oil

Feisty Kicked-Up Guacamole (Weeks One, Two & Three)

6-8 ripe avocados (depending upon the size)
3 tomatillos, chopped
2-3 ripe red tomatoes, seeded, chopped
1 small red or sweet onion, diced fine
6 cloves garlic, chopped
1-2 jalapeño peppers, seeded, diced fine
1 big bunch fresh cilantro, chopped
Sea salt, to taste
2-4 fresh juicy limes

Peel and pit the avocados; cut the avocado into chunks and toss into a large bowl. Add the chopped tomatillos, tomatoes, onion, garlic, jalapeños, and cilantro. Toss with your bare hands. Season with sea salt to taste. Squeeze fresh lime juice all over the guac and mix again. Taste test. Add more salt or lime, to taste. Taste test! Great as a side to a salad or mixed with Brown Rice and Homemade tomato salsa…or just by the spoonful.

Roasted Sweet Potatoes (Weeks One, Two & Three)
4 to 5 servings (limit to one a day)

5 Medium Sweet potatoes, Peeled and cut into large chunks
2 sweet onions cut into one-inch pieces
1 ½ TBS extra virgin olive oil
¾ garlic pepper blend or ½ t garlic granules and ¼ t ground pepper
½ tsp sea salt

Preheat oven to 425
Combine all ingredients in a large bowl and toss thoroughly
Spread onto 9x13 baking dish and bake for 30 35 minutes or until tender

Stir Fried Tomatoes and Eggplant (Weeks One, Two & Three)

1 Tbs EVOO
1 medium eggplant, peeled and diced
1 medium onion, diced
1 celery stalk thinly sliced
1 28 oz can of Organic diced tomatoes with juice
2 tbs organic red wine vinegar or balsamic vinegar
2 finely sliced basil leaves or 1.4 tsp dried basil
2 tsp dried oregano
Salt and pepper to taste

In a wok, heat the olive oil and stir fry the eggplant, celery and onion for 8-10 minutes. Add remaining ingredients, cover and simmer for 20-25 minutes while stirring occasionally. Serve immediately.

Garlic-Chili Roasted Broccoli (Weeks one, two & Three)

¼ C EVOO
6 cloves garlic, finely chopped
1 Tbs chili powder
1 Tbs grill seasoning blend or grill creations
1 large head of broccoli, cut into thin long spears

Preheat oven to 425
Place olive oil, garlic, chili powder and grill seasoning in the bottom of a large bowl and add the broccoli spears. Coat broccoli evenly and place on a large nonstick baking sheet. Roast broccoli until ends are crisp and brown and stalk s are just tender, appx 15 minutes.

Roasted Cauliflower and Brussel Sprouts (Weeks One, Two & Three)

1 medium cauliflower, quartered, cored and cut into 1 inch florets
2 cups Brussel Sprouts, halved lengthwise
3 Tbs. Olive Oil
3 large cloves garlic, sliced thin
1 ½ tsp. Chopped fresh rosemary or ½ tsp dried, crumbled
1/2 tsp. freshly ground pepper
3/4 tsp. coarse salt

In large bowl, combine cauliflower and Brussels sprouts. Drizzle oil on top. Add garlic, rosemary and pepper and toss well. Cover tightly and refrigerate overnight.
Preheat oven to 450°F. Spread vegetables in single layer on large baking sheet with sides. Sprinkle with salt. Roast until vegetables are crisp-tender and beginning to brown at edges, 15 to 20 minutes. Serve hot or at room temperature.

Spinach Sauté (Weeks one, two & three)
This is a side dish that can be added to just about any meal. I love my veggies so much I cut the recipe in half and make a simple meal of this alone… I just love it!
• 2 red peppers, cut into strips
• 2-3 large spring onions chopped to include the green top
• 1 small package of grape or cherry tomatoes cut in half
• 4-5 cloves of garlic
• 1 lemon, zested & juiced
• Pinch of red pepper flakes
• 2 Tablespoons of coarsely ground mustard
• 1 lb of fresh spinach or more
• Extra virgin olive oil
• Salt & pepper
In a sauté pan add peppers, onions, tomatoes, garlic, zest, salt , pepper & red pepper flakes and sauté for about 4-5 minutes until the peppers start to soften. Add the mustard & lemon juice and stir for about a minute. Fold in the spinach & continue folding until it wilts. That’s all folks!

Sweet Potato Fries (Weeks One, two & three)
Mix ingredients together and store in an airtight container for up to 6 months. USE IN MODERATION. Maximum intake (1 small sweet potato a day)
• 1 cup sea salt
• 1/4 cup black pepper
• 1/4 cup garlic powder
• Olive Oil, for tossing
• 5 sweet potatoes, peeled and sliced into 1/4-inch long slices, then 1/4-wide inch strips, using a crinkle cut knife
• 1 tablespoon seasoning
• 1/2 teaspoon paprika

Preheat oven to 450 degrees F. Line a sheet tray with parchment paper. In a large bowl toss sweet potatoes with just enough oil to coat. Sprinkle with House Seasoning and paprika. Spread sweet potatoes in single layer on prepared baking sheet, being sure not to overcrowd. Bake until sweet potatoes are tender and golden brown, turning occasionally, about 20 minutes. Let cool 5 to 10 minutes before serving.

Detox Desserts

2009-02-24T08:44:00.000-08:00

Vanilla Poached Pears (Weeks One, Two & Three)
4 large pears, halved, peeled, and cored or 8 smallish pears, peeled and left whole
Water to cover
1 ½ inches piece fresh vanilla beans
Ground cinnamon
Mint sprigs to garnish

Place the pears in a large saucepan and pour water in to cover the pears,
Add the vanilla bean and bring the pears to a simmer over medium heat. Simmer until tender, being careful not to burn
Allow pears to cool and then serve in the center of a dessert plate. Spoon sauce over the pears, then sprinkle with cinnamon powder and garnish with a sprig of mint

Cinnamon Baked Apples (Weeks One, Two & Three)
2 Cooking apples
2 Tbs raisins
1 ½ Tbs Butter
¼ tsp pumpkin pie spice or cinnamon

Core the apples and pare a 1-inch strip of skin from around the middle of each to prevent splitting.
Place the apples in two 10 oz custard cups. Pack the raisins into the apples.
Mix 1 Tbs butter with spice (or cinnamon) and pour over raisins. Top with rest of butter
Bake at 375 for 30 minutes.

Coconut Skillet Apples Click on link

Detox Beverages

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Ginger Lemonade (Weeks One, Two, & Three)
2 inches fresh ginger root
3 lemons
Stevia to taste
2 quarts water

Wash and peel the root. Grate it finely over a bowl. Squeeze the grated ginger mash with your fingers to extract the juice. Discard the dry mass. Bring water to a boil. Remove from heat and add ginger and juice of 3 lemons. Add Stevia and stir well. Drink hot or chill for iced ginger lemonade by adding ice cubes and a fresh slice of lemon.

Iced Green Tea with Agave (Weeks One, Two, & Three)
Spring water
Green tea bags
Limes
Agave Nectar

Bring some water to a boil. Add in 6 tea bags. Let Steep for 5-6 minutes until nice and rich. While still warm, add in 2 tsp of Organic Agave Nectar. Poor into pitcher and add ice and water to fill to 2 quarts. Add 2 fresh limes, juiced to taste.

Basic Q & A

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What is it? A 3-week program designed specifically to slowly, safely, and effectively detoxify your gastro-intestinal system, liver, kidneys, and gallbladder. It is a way to improve your diet, lose weight, increase energy, and improve digestion to say the least. Group sessions will be done 2-3 times a year. Individual programs run year round.

What is involved? A modified diet (based on individual needs) usually consisting of only whole foods (no processed foods, or artificial sweeteners), fiber supplements, and cleansing whole food and herbal supplements.

Is there any risk? No, because all of the supplements are made from food, and there are no artificial ingredients involved. Those taking Lithium drugs or blood thinners such as Warfarin and Coumadin are not advised to participate.

What are typical results? Detoxification of your organs, assistance with seasonal and persistent allergies, increased energy, healthy weight loss, clearer skin and complexion and more.

Is this a fast or a restrictive diet? NO. In fact, what you eat is more important than merely eating less. "There is a strong link between nutrition and disease. Diets high in calories, particularly saturated fats and processed or refined foods, are linked to a higher risk for many chronic diseases. Evidence supports that high intake of fruits and vegetables, along with limited intake of calories, saturated fats and cholesterol, reduces oxidative stress and may lower the risk of all-cause mortality, cancer and cardiovascular disease. Eating nutrient-rich foods is also important because the chemical compounds in these foods play an important role in supporting your body's detoxification processes."-Kelly Kwiatkowski (To Your Health magazine)

What is included in the program? All of the SP Purification Packet supplements & shakes, as well as 4 group meetings and group counseling. Also, as your wellness coordinator, I am always available to meet one on one to discuss nutritional information, recipes, questions or concerns and more.

What is the cost? The Cost of the supplements is the cost of the program, group meetings and individual meetings with me (Wellness Coordinator) are complimentary-- $223

How do I sign up? Call our front desk at (919) 845-3280 or email ccwwellness@gmail.com to register. Spaces are limited to the first 20 people for the group setting.

you should always consult a health care practitioner before doing a cleanse, especially if you have a medical condition so that it may be tailored to your body. Detox diets are not advised for children or women who are pregnant or nursing.