Detox Regime (courtesy of nutritionist Lyn-Genet Recitas)
http://lyngenet.com/
DAY 1
Breakfast
1 cup OAT-FREE granola (second choice: rice-based cereal) and 1 cup berries
Or
20-oz smoothie (Blend 1 pear, 1 cup berries, ice and liquid. Top with 2 Tbsp chia seeds.)
Lunch
Carrot ginger soup (recipe below)
Mesclun-mix salad (mesclun, ¼ cup low-sodium chickpeas, cucumber, ½ ounce sunflower seeds and ¼ avocado) with lime agave or lemon oil vinaigrette (recipes below)
Snack
1 cup watermelon
Dinner
1 head Swiss chard, 2 carrots, 1 onion, 1 zucchini, 2 heads broccoli and 4 shiitake mushrooms in spicy coco sauce (recipe below)
Carrot and beet salad (Grate 4 carrots and 1 small beet and you will have 3-4 servings of a salad) with lime agave or lemon oil vinaigrette
Steamed broccoli with extra-virgin olive oil
Note: Shiitake mushrooms help with immune function. Do not substitute regular mushrooms, which are more reactive and avoid all mushrooms if you have yeast infections.
DAY 2
Breakfast
Cereal (as above) or smoothie
Lunch
Leftover chard
1 cup brown or basmati rice with ½ oz pumpkin seeds
Snack
1 apple
4-6 Brazil nuts
Dinner
Warm kale salad (see below)
Carrot ginger soup
1 cup steamed snow peas with extra virgin olive oil and orange zest
DAY 3
Breakfast
Cereal (as above) or smoothie
Lunch
Mixed green salad (Mixed greens with 1/2 cup low-sodium chickpeas, cucumber, leftover snow peas, ¼ avocado) with lime agave or lemon oil vinaigrette
2 rye crackers with 1 oz cheese (sheep’s milk or goat)
Snack
Apple and 8-10 almonds
Dinner
Chicken with spicy apricot glaze (recipe below)
Grated raw beet and carrot salad (see above)
Sautéed zucchini with onion, basil and lemon zest
DETOX RECIPES
Carrot Ginger Soup
1 .5 liters water
1.5 lbs carrots
1 zucchini
1 onion
2-3 cloves garlic
Raw ginger, cinnamon, cumin, onion powder and black pepper to taste
Chop all ingredients. Add water and simmer for 30 min. Puree the mixture.
(For thicker soup use ½ liter water)
Lime Agave Vinaigrette
¼ cup freshly squeezed lime juice
¼ cup extra-virgin olive oil
1/8 cup water
1 Tbsp Herbes de Provence
1 Tbsp agave nectar or honey
Lemon Zest Vinaigrette
Zest from 2 medium-sized lemons or 1 small orange
½ cup extra-virgin olive oil
¼ cup balsamic vinegar
1-2 garlic cloves (mashed)
Herbs of your choice (I like Herbes de Provence)
Optional: mustard
Steep the zest in the olive oil for at least one day before making vinaigrette, preferably 4-5 days. Mix in balsamic vinegar, garlic and herbs. Will keep for one week. While mustard is a nice addition, it is high on reactive list and must be tested first.
Quick Spicy Coco Sauce
1 can coconut milk (Do not use low fat.)
Ginger, cinnamon, cumin, turmeric, garlic, onion, black pepper and cayenne—all to taste
½ tsp salt
1 heaping Tbsp brown sugar
Sauté the spices. Add salt and brown sugar. Reduce for 20 min. Will hold for 5 days or you can freeze the remainder. Portion is 1/8t cup per serving.
Warm Kale salad
2 cups kale
Extra-virgin olive oil or coconut oil
Carrot and beet salad (see above)
¼ avocado
red onion
1 oz goat or sheep’s milk cheese
Sauté kale oil for 1-2 min. Season as you’d like (Ginger, turmeric, cinnamon, cayenne, cumin, cloves, and black better aid digestion. Rosemary and oregano are wonderful, too.) Top with remaining ingredients.
Spicy Apricot Glaze
½ cup apricot jam
¼ - ½ cup water
1 Tbsp chipotle peppers in adobo sauce or 2 tsp smoked chipotle powder (less sodium)
http://lyngenet.com/
DAY 1
Breakfast
1 cup OAT-FREE granola (second choice: rice-based cereal) and 1 cup berries
Or
20-oz smoothie (Blend 1 pear, 1 cup berries, ice and liquid. Top with 2 Tbsp chia seeds.)
Lunch
Carrot ginger soup (recipe below)
Mesclun-mix salad (mesclun, ¼ cup low-sodium chickpeas, cucumber, ½ ounce sunflower seeds and ¼ avocado) with lime agave or lemon oil vinaigrette (recipes below)
Snack
1 cup watermelon
Dinner
1 head Swiss chard, 2 carrots, 1 onion, 1 zucchini, 2 heads broccoli and 4 shiitake mushrooms in spicy coco sauce (recipe below)
Carrot and beet salad (Grate 4 carrots and 1 small beet and you will have 3-4 servings of a salad) with lime agave or lemon oil vinaigrette
Steamed broccoli with extra-virgin olive oil
Note: Shiitake mushrooms help with immune function. Do not substitute regular mushrooms, which are more reactive and avoid all mushrooms if you have yeast infections.
DAY 2
Breakfast
Cereal (as above) or smoothie
Lunch
Leftover chard
1 cup brown or basmati rice with ½ oz pumpkin seeds
Snack
1 apple
4-6 Brazil nuts
Dinner
Warm kale salad (see below)
Carrot ginger soup
1 cup steamed snow peas with extra virgin olive oil and orange zest
DAY 3
Breakfast
Cereal (as above) or smoothie
Lunch
Mixed green salad (Mixed greens with 1/2 cup low-sodium chickpeas, cucumber, leftover snow peas, ¼ avocado) with lime agave or lemon oil vinaigrette
2 rye crackers with 1 oz cheese (sheep’s milk or goat)
Snack
Apple and 8-10 almonds
Dinner
Chicken with spicy apricot glaze (recipe below)
Grated raw beet and carrot salad (see above)
Sautéed zucchini with onion, basil and lemon zest
DETOX RECIPES
Carrot Ginger Soup
1 .5 liters water
1.5 lbs carrots
1 zucchini
1 onion
2-3 cloves garlic
Raw ginger, cinnamon, cumin, onion powder and black pepper to taste
Chop all ingredients. Add water and simmer for 30 min. Puree the mixture.
(For thicker soup use ½ liter water)
Lime Agave Vinaigrette
¼ cup freshly squeezed lime juice
¼ cup extra-virgin olive oil
1/8 cup water
1 Tbsp Herbes de Provence
1 Tbsp agave nectar or honey
Lemon Zest Vinaigrette
Zest from 2 medium-sized lemons or 1 small orange
½ cup extra-virgin olive oil
¼ cup balsamic vinegar
1-2 garlic cloves (mashed)
Herbs of your choice (I like Herbes de Provence)
Optional: mustard
Steep the zest in the olive oil for at least one day before making vinaigrette, preferably 4-5 days. Mix in balsamic vinegar, garlic and herbs. Will keep for one week. While mustard is a nice addition, it is high on reactive list and must be tested first.
Quick Spicy Coco Sauce
1 can coconut milk (Do not use low fat.)
Ginger, cinnamon, cumin, turmeric, garlic, onion, black pepper and cayenne—all to taste
½ tsp salt
1 heaping Tbsp brown sugar
Sauté the spices. Add salt and brown sugar. Reduce for 20 min. Will hold for 5 days or you can freeze the remainder. Portion is 1/8t cup per serving.
Warm Kale salad
2 cups kale
Extra-virgin olive oil or coconut oil
Carrot and beet salad (see above)
¼ avocado
red onion
1 oz goat or sheep’s milk cheese
Sauté kale oil for 1-2 min. Season as you’d like (Ginger, turmeric, cinnamon, cayenne, cumin, cloves, and black better aid digestion. Rosemary and oregano are wonderful, too.) Top with remaining ingredients.
Spicy Apricot Glaze
½ cup apricot jam
¼ - ½ cup water
1 Tbsp chipotle peppers in adobo sauce or 2 tsp smoked chipotle powder (less sodium)
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