Clapping On The Down Beat

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Meal Plan- 1.16.13 detox January 16, 2013

Filed under: Interests,Meal Planning,Yoga — clappingonthedownbeat @ 8:01 PM

In a week and a half I will be leading a 21 day detox practice.  Why detox?  We are surrounded by toxins.  A detox give the body a break.  During the cleanse participants are encouraged to eliminate alcohol, sugar, gluten, caffeine, and animal products.  Why?  Because the GI tract is stressed or adversely affected by these things and by:

excess fatty/rich foods

failing to chew food more than once or twice

drinking too much with meals, thus diluting the digestive juices

food chemicals, and pesticides

lack of fiber

So we then remove, replace and repair.

Nutrients that heal the GI tract are:

Vitamin B5

Vitamin C

Vitamin A and Beta Carotene

Vitamin E

Zinc

Licorice Root (not the candy)  found in many herbal teas for cleansing the liver

Fiber (fresh fruits and vegetables, seeds, grains and legumes)

I was so excited to see that this week Sprouts is having their 25% off gluten-free products.  I have been reducing/eliminating gluten since November and it can get expensive to buy alternate products.  I have a list of detox recipes for this week- you will notice that they are all vegetarian.  Start your day with a fresh smoothie (bananas, berries, coconut or almond milk) or juice.  If you are not detoxing/cleansing, feel free to replace or add your favorite protein to the meal, or give these a  try!  Your purse and your body will thank you.

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Dinner: Sweet Potato Black Bean Burritos

2 sweet potatoes, peeled and chopped

1/4 c. low sodium soy sauce

1/3 c. apple cider vinegar

4 cloves garlic, chopped

1 tsp . cumin

1 can black beans

Optional: salsa (chorizo would be the meat option)

I also sautéed kale to put in my burritos and I used a gluten-free tortilla or you could use corn tortillas.  For a side you could have rice with corn, chopped cilantro and lime or you could “rice” cauliflower.  Put the cauliflower through a food processor or grate on a cheese grater.  Then steam the cauliflower “rice”.

Put the soy sauce, apple cider vinegar and sweet potatoes in a covered pot and simmer for 20-30 minutes till tender and liquid is mostly absorbed.  In a pot heat black beans with garlic and cumin.  When potatoes are finished, mash them with some chunks remaining and add beans. Spoon into tortillas and top with kale, or salsa.

 

Snack: Dried Fruit Bites

  • 2 cups mixed dried fruit
  • 2 cups raw mixed nuts and seeds
  • Cinnamon
  • Coarse salt
  • 1/3 cup raw sesame seeds
  1. In a food processor, pulse dried fruit; transfer to a bowl.
  2. Pulse nuts and seeds until finely chopped and add to dried fruit with a dash of cinnamon and a pinch of salt.
  3. Knead together and form 1-inch balls; roll each ball in sesame seeds.

 

Snack: Pistachio Stuffed Dates

  • 1/2 cup shelled pistachios
  • Pinch of coarse salt
  • 16 dates, pitted
  • 1 tablespoon toasted unsweetened shredded coconut
  1. In a food processor, puree pistachios until a thick paste forms, about 5 minutes. Season with salt. Spoon mixture into dates. Top with coconut.

 

Breakfast: Scrambled Tofu

  • 1 tablespoon extra-virgin olive oil
  • 2 garlic cloves, minced
  • 1/2 red onion, chopped
  • 1/2 teaspoon ground turmeric
  • 1 teaspoon freshly grated ginger
  • 3 collard green leaves, stems removed, cut into 1/2-inch pieces
  • 8 ounces firm tofu (preferably organic), drained and crumbled
  • Coarse salt and freshly ground pepper
  1. Heat oil in a large skillet over medium heat. Cook garlic, onion, turmeric, and ginger until vegetables are tender, 3 to 4 minutes. Stir in collard greens and 2 tablespoons water and cook until greens are bright green and tender, about 2 minutes.
  2. Add crumbled tofu and cook, stirring, until heated through, about 2 minutes. Season with salt and pepper.

 

Dinner: Red Lentil Soup

  • 2 tablespoons olive oil
  • 1 yellow onion, diced
  • 4 garlic cloves, minced
  • 3 celery stalks, finely diced
  • 1 1/2 cups chopped tomatoes
  • 1 1/2 cups dried red lentils
  • 1 parsnip, peeled and diced
  • 1 large sweet potato, peeled and chopped
  • 3 carrots, peeled and chopped
  • 1/2 cup chopped fresh flat-leaf parsley
  • 1 teaspoon red-wine vinegar (optional)
  • Coarse salt and pepper
  1. In a pot, heat olive oil over medium heat. Add onion, garlic, and celery; cook, stirring, until tender, 6 to 8 minutes.
  2. Increase heat to high and add tomatoes; cook for 1 minute. Add lentils, parsnips, carrots, sweet potato, and 6 cups water.
  3. Bring to a boil, then reduce heat and simmer until lentils are tender, 20 to 25 minutes. Stir in parsley and vinegar. Season with salt and pepper.

 

Dinner: Roasted Winter Vegetables and Cannelli Beans

  • 1 large leek, sliced
  • 5 garlic cloves, peeled
  • 1 head cauliflower, sliced
  • 2 parsnips, peeled and chopped
  • 2 carrots, peeled and chopped
  • 1 sweet potato, peeled and chopped
  • 8 brussels sprouts, trimmed and halved
  • 3 tablespoons olive oil, plus more for drizzling
  • 1 tablespoon plus 1 teaspoon balsamic vinegar
  • Coarse salt and pepper
  • 1 1/2 cups cooked and drained cannellini beans
  1. Heat oven to 425 degrees. On a rimmed baking sheet, toss leek, garlic, cauliflower, parsnips, carrots, sweet potato, and brussels sprouts with olive oil and 1 tablespoon balsamic vinegar. Season with salt and pepper.
  2. Roast, tossing once, until golden brown and tender, 25 to 30 minutes. Remove from oven and stir in beans.
  3. Roast until beans are crisped, about 5 minutes more. Toss vegetables with 1 teaspoon vinegar and drizzle with oil.

 

Breakfast: Smoothie

1/4 cup almond butter
1 teaspoon ground cardamom
1 1/2 cups pure water
1 cup frozen peaches
1 to 2 teaspoons agave syrup
1/2 cup ice

Directions:
Blend together until smooth.

 

Snack: Cinnamon Raisin Bites

  • 1 1/2 cups raisins
  • 1/2 cup shelled, toasted sunflower seeds, plus more for garnish
  • 1 tsp ground cinnamon
  • 1 tsp pure vanilla extract
  • 1/4 tsp fine-grain sea salt
  1. Pulse all ingredients in a food processor until combined. Roll mixture into one-inch balls and flatten slightly. Sprinkle with sunflower seeds. Store layered on parchment paper in an airtight container up to 5 days.

 

Lunch: Creamy Broccoli Soup

  • 1 Tbsp coconut or extra-virgin olive oil, plus more for drizzling
  • 1 medium yellow onion, diced
  • 2 cloves garlic, minced
  • 1/4 tsp red pepper flakes
  • 4 cups Vegetable  Broth
  • 1 head broccoli, trimmed and chopped (6 cups)
  • 3 cups baby spinach
  • 1 avocado, chopped, plus more for garnish
  • Coarse salt and freshly ground black pepper
  1. Heat oil in a medium pot over medium heat. Add onion, garlic, and pepper flakes and cook, stirring, until tender, 6 to 8 minutes. Add broth and bring to a boil. Add broccoli and cook, covered, until bright green and tender, about 2 minutes. Season with salt and pepper. Remove from heat, stir in spinach, and let cool slightly.
  2. Transfer soup to blend and puree with avocado. Adjust seasoning. Garnish with avocado and a drizzle of olive oil.

 

Lunch/Dinner: Roasted Portobello with Kale

  • 1/4 cup apple cider vinegar
  • 1 Tbsp honey
  • 4 cloves garlic, divided
  • 2 Tbsp extra-virgin olive oil, divided
  • Coarse salt and freshly ground black pepper
  • 4 stemmed Portobello mushrooms
  • 1/2 thinly sliced red onion
  • Pinch red pepper flakes
  • 6 cups thinly sliced kale
  1. Combine vinegar, honey, 2 chopped cloves garlic, and 1 Tbsp olive oil in a bowl. Season with salt and pepper. Arrange mushrooms in a baking dish. Drizzle with vinaigrette, cover, and marinate, turning occasionally, at room temperature for at least 30 minutes (or overnight in the refrigerator).
  2. Meanwhile, heat 1 Tbsp oil in a large skillet over medium heat. Add onion, 2 thinly sliced cloves garlic, and a pinch red pepper flakes and cook, stirring, until softened, about 5 minutes. Add kale, season with salt, and cook, covered, until bright green and soft, about 4 minutes.
  3. Heat oven to 400 degrees. Roast mushrooms, flipping once, until tender, about 30 minutes. Serve topped with kale.
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