Directions
Cook once Eat Twice
note: the day before starting your detox diet cook enough grains (quinoa and barley) enough for a couple of days and prepare some chopped fruit to take with you to work along with some plain whole-milk yogurt to have it handy in the fridge. If you’re gluten intolerant substitute barley with brown rice. Don’t forget the walnuts and your bottle of water!
Tips to keep in mind:
Use organic ingredients whenever possible.
Make sure to drink lots and lots of water!
Avoid coffee and caffeinated tea, but feel free to drink herbal tea (peppermint, chamomile etc.) throughout the day. Green tea is ok because despite the (low) content of caffeine it’s packed with anti-oxidants.
Day 1
Upon Waking:
Warm/Hot water with juice of half a lemon
(hopefully a habit you will continue after the cleanse!)
Breakfast:
Smoothie #1: Blend 1 banana, 1 handful of blueberries (and/or strawberries), 2 tbs ground flax seeds, 1 tbs walnuts, 1 cup pine apple chopped, 1/2 lemon juice, 3-4 kale leaves, 3 ice cubes and 1/2 cup water (or 1/2 cup almond milk). Bring any leftover with you to work.
Mid-morning: Coconut water or kombucha. Or light japanese green tea. Drink also lots of plain water during the day. If you feel a craving drink first (maybe you’re just thirsty) and then if still hungry eat an apple, or some pine apple, or an orange (celery is also good if you like it)
Lunch:
1/2 cup uncooked quinoa (or 1 cup cooked quinoa)
1 cup water
1 bunch of dandelion (or rappini, or spinach, or chard)
1 Large Clove of Garlic (whole)
(add any herb you like)
a pinch of sea salt and 1 tbs XVOO
opt.hot red pepper (paprika)
How to cook Quinoa Bring the quinoa and water to a boil in a medium pot and then reduce the heat to a simmer and let cook covered for 10-12 minutes, or until water is absorbed and quinoa is fluffy. Serve with the vegetables with 1 tbs XV olive oil, fresh lemon juice and sea salt to taste.
Note:These bitter greens mellow out when sautéed with garlic and seasonings. However if the dandelion is too bitter to your taste you can substitute it with another green veggie (chard, rappini, spinach)
Wash , drain and chop the vegetables. In a pan add 1/2 cup of water and the chopped vegetables. Add garlic on the top of the greens (so it won’t burn), pepper or paprika and a pinch of salt. Cover and let it simmer till tender (check if more water is needed). Drain and discard any excess of water add a pinch of salt, pepper and XVOO before serving.
Mid-afternoon:
1 apple or one orange or a grapefruit (drink water), 3 walnuts
Dinner:
Big salad with sauteed shrimps and grains
Ingredients
1 c. cooked grains of your choice (barley, quinoa or brown rice)
1 1/2 pounds peeled and deveined shrimps
salad:
1/2 avocado
tomatoes,carrots,cucumber,celery, arugula etc
dressing: lemon juice, 1 tbs XVOO, a pinch of sea salt, sesame and sunflowers seeds.
Salad: 4 cups (or as much as you like) of your choice of greens topped with half an avocado and your choice of raw veggies (tomatoes,celery, radish,cucumber, carrots, cucumber, or anything else you’d like) with 1 or 2 tbs olive oil and lemon juice for dressing. Pinch of salt. Add some sesame and sunflower seeds.
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Day 2
Upon Waking:
Warm/Hot water with juice of 1 lemon
Breakfast:
Smoothie #1: Blend 1 banana, 1 handful of blueberries (and/or strawberries), 2 tbs ground flax seeds, 1 tbs walnuts, 1 c. pine apple chopped, 3-4 kale leaves, 1/2 fresh lemon juice, 3 ice cubes and 1/2 cup water (or almond milk), Bring any leftover with you to work.
Mid-morning: Coconut water , Kombucha or light japanese green tea. Drink also lots of plain water during the day.
If you feel a craving drink first then eat one apple, or some pine apple, or one orange, (or celery as much as you want). Three walnuts.
Lunch:
Barley Broccoli Salad
ingredients:
1 cup cooked barley ( or 1/2 uncooked)
(gluten free alternative: brown rice or quinoa)
2 cups broccoli florets
1 red onion
lemon juice
sesame seeds or walnuts or pine nuts
a pinch of sea salt and 1 tbs XVOO
In a pan water sautee’ the broccoli and onion by adding 1/2 cup of water. Cover and let it simmer till tender (check if more water is needed). When cooked add 1 tbs olive oil. Toss vegetables and barley together. Serve with 1 tbs XV olive oil, fresh lemon juice and sea salt to taste. Add seeds if you like.
How to cook (pearl) barley : in a large pot add 4 qt. water, 1 tbs salt and bring to boil, add 2 cups of previously rinsed barley and cook till tender (about 20 minutes). If the barley is hulled it can take double time to cook.
Mid-afternoon:
3 walnuts + 1 fruit of your choice among apple, orange, pine apple, berries (one cup) and celery as much as you want. Drink water and/or herbal tea
Dinner:
Ginger Thyme Salmon with a Mixed Green Salad (2 salmon servings) and brown rice
Ingredients
2 (6-ounce) salmon fillets (save one for next day)
1 c. cooked grains
1 tsp grated ginger
1 tbs soy sauce
1 tbs lemon juice (or to taste)
thyme
1/2 tablespoon XV olive oil
opt. chopped scallion
Salad
mixed salad (spinach,radish,arugula, carrots etc.) as much salad as you want. Add sesame and sunflower seeds if you like.
Preparation:Preheat broiler. Place fillets skin sides down on a baking sheet (or foil). Sprinkle some sea salt and broil for 7 minutes.
Serve with a sauce of grated ginger,soy sauce, thyme leaves, olive oil and lemon juice. Garnish the salmon with the chopped scallion on the top.
Note: if you’re planning to have (cold) porridge instead of yogurt the following day prepare some porridge before going to bed and keep it in the fridge for next morning.
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Day 3
Upon Waking:
Warm/Hot water with juice of 1 + 1/2 lemon
Breakfast:
a bowl plain yogurt (1 cup), 1 tbs.chopped walnuts, 1/2 banana,1 tbs psyllium (or chia seeds), 1/2 banana, blueberries or strawberries, 1 tbs raisin (if you’re dairy intolerant have a cup of porridge with your favorite fruit and nuts without adding any artificial sweeteners, or another smoothie)
Mid-morning: Coconut water or kombucha. Or light japanese green tea. Drink also lots of plain water during the day.
If you feel a craving first drink (water or tea) and if the craving persists eat one apple, or some pine apple, one orange or a cup of berries.
Lunch:
Quinoa Salad with Cherry Tomatoes
ingredients
1 c. cooked quinoa
1 tbs chopped basil leaves
1/2 cup english peas
opt. 1 tbs. capers
lemon juice
a pinch of sea salt and 1 tbs XVOO
In a pan cook frozen peas with 1/2 cup of water. Cover and let it simmer till tender (check if more water is needed). Serve with 1 tbs XV olive oil, chopped basil,fresh lemon juice and sea salt to taste. Add capers if you like.
Mid-afternoon:
One small plain yogurt (whole milk) with no sugar, no jam etc. and 1 fruit of your choice among apple,orange,pine apple. Drink water and/or herbal tea
Dinner:
8 cups water
1-2 vegetable bouillons
1 ½ cups dry French Lentils (rinsed)
1 Carrot chopped
1 Onion (diced)
1 potato (diced)
1 clove Garlic
1 tablespoon Parsley (chopped)
opt hot red pepper or black pepper
serve warm with a drizzle of XVOO and some black pepper or paprika
Tips to keep in mind:
Use organic ingredients whenever possible.
Make sure to drink lots and lots of water!
Avoid coffee and caffeinated tea, but feel free to drink herbal tea (peppermint, chamomile etc.) throughout the day. Green tea is ok.
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more recipes for an extended Meal Plan 🙂
Tandoori Chicken
Prep Time: 10 minutes
Prep Notes: Marinade Time: 2 hours
Cooking Time: 20 minutes
Yields: 4 people
Ingredients:
1 3-pound chicken, cut into 8ths
1/2 cup plain yogurt
2 tablespoons lemon juice
1 tablespoon mined garlic
1 tablespoon grated ginger
1 tablespoon ground cumin
1 teaspoon ground coriander
1/4 teaspoon black pepper
2 teaspoons salt
Directions:
- Prick the chicken with a fork and with a knife cut slashes so the marinade can be absorbed.
- Place chicken in a shallow dish.
- Combine yogurt, lemon juice, garlic, ginger, cumin coriander, pepper and salt.
- Stir until well mixed and pour over chicken.
- Rub marinade into chicken and turn chicken several times.
- Cover and refrigerate at least 30 minutes.
- Preheat oven to 450 degrees.
- Cook, turning once, for 25-30 minutes.
- Serve with sprigs of cilantro.
Ingredients:
1 bunch washed watercress
1 cup carrots, grated
11/2 tablespoons toasted sesame oil
2 tablespoons umeboshi plum vinegar
1/2 cup baked tofu
Directions:
- Tear watercress into small pieces.
- Mix with carrots in a salad bowl.
- Drizzle sesame oil and vinegar over salad and toss.
- Dice tofu into bite-size pieces.
- Serve in individual salad bowls and sprinkle tofu onto each.
Dandelion Salad with Warm Hazelnut Vinaigrette
Prep Time: 10 minutes
Cooking Time: 5 minutes
Yields: 2 people
Ingredients:
1 large bunches dandelion greens
1 tablespoons olive oil
1 cloves garlic, minced
1 tbs hazelnuts, coarsely chopped
1/2 tablespoon balsamic vinegar
Sea salt and pepper to taste
Directions:
- Wash greens, remove stems and chop into 3/4-inch pieces.
- Place greens in a large mixing bowl.
- Heat oil in a sauté pan on medium.
- Add garlic and nuts, stirring constantly for 2 minutes.
- Stir in vinegar, salt and pepper.
- Pour the hot vinaigrette over the greens and toss well.
Barley Sun Salad
Ingredients:
1/2 cup hulled barley (for pearled barley halve the cooking time)
1 1/4 cup water
a pinch of teaspoon sea salt
1 bunch arugula
1/4 cup sunflower seeds
1 small carrot, chopped
1/4 bunch scallions, finely chopped
2 tablespoons olive oil
Juice of 1/2 or 1 lemon
Directions:
- Place barley, water and salt in a pot.
- Bring to a boil; reduce heat to low and simmer, covered for 45 minutes.
- Wash arugula and chop into small pieces.
- Place sunflower seeds on a cookie sheet and toast for 5 minutes in a 350-degree oven, being careful not to burn them.
- When the barley is cooked, transfer to a large mixing bowl, add all ingredients and mix well.
- Add salt and pepper if desired.
Green Goddess Dressing (Tofu with Tamari Sauce)
Prep Time: 10 minutes
Cooking Time: 0 minutes
Yields: 16 people
Ingredients:
10-ounce package silken tofu
1/3 cup olive oil
1/4 cup fresh basil, chopped
1/2 teaspoon rice vinegar
1/4 teaspoon sea salt
3 teaspoons tamari
Directions:
- Whist together the tofu and olive oil until a mayonnaise consistency is reached.
- Add the herbs, vinegar, salt and soy sauce.
- Mix well and refrigerate.
Grilled Endive with Sage Vinaigrette
Prep Time: 8 minutes
Cooking Time: 8 minutes
Yields: 4 people
Ingredients:
4 heads endive
1 tablespoon olive oil
Dressing:
- 1 tablespoon balsamic vinegar
- 2 tablespoons olive oil
- 1 tablespoon chopped fresh sage
- ½ teaspoon Dijon mustard
- Salt and pepper to taste
Directions:
- Wash endive heads, slice in half and remove cores.
- Whisk together dressing ingredients in a bowl.
- Heat outdoor grill or stovetop grill pan.
- Brush endive with olive oil and grill for 3-4 minutes on each side.
- Place on serving dish and drizzle vinaigrette on top.
Notes:
Try this with radicchio or hearts of romaine.
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