Group Cleanse Recipes

HOW TO DRY SAUTE:

(cooking with no oil is very important on this cleanse)

The ingredients here are just suggestions.  Use your imagination!

Place pot on low flame.  Add seeds of your choice first for a minute making sure flame is not too high.  Then add ginger, garlic.   At this point you may need to add a small amount of water, just so it doesn’t stick to pan.  Add onion, chilis or whatever flavoring veggie you want.  Cook for a  minute or so.  If you are using a tomato, dried or fresh, now is the time to add and cook for a minute or two.   Add all other ingredients..enjoy! 

The key to this is you add as little water as possible so the herbs and spices don’t stick so they can develop their flavors.

 FOLLOWING TWO RECIPES ARE TO BE EATEN ON 
DAYS 1-3 AND 7-8

   GREEN TONIC/SOUP

This soup is to be eaten twice a day.  This is part of the bile and liver rejuvenate. To be eaten at the beginning and end of cleanse. 

1-2 cups filtered water for steaming veggies

2 medium celery stalks

1 whole zucchini

1 cup of string beans 

1/2 cup of fresh parsley

other optional ingredients:   garlic, ginger

Instructions:

Steam all veggies except parsley until tender but not mushy about 5 mins.

Add parsley and blend in vitamix or blender -squeeze of lemon on top is optional

RAW BEET SALAD

EAT BEETS WITH EVERY MEAL, EXCEPT SEGMENT 2 PHASE

Grate one or two beets.  Add salt and pepper and lemon juice.

Options:  can add sunflower seeds OR tahini dressing.

                                                        SOUP ALTERNATIVES

Dinner is the best time to eat soups.  It will be light in your stomach so detoxifying in the night will be optimal.  Your liver detoxes in the night while you sleep, so it’s best not to compete with heavy food in your stomach.

          Cream of Zucchini Soup   

     (can replace the green tonic/soup)

Three large zucchinis                 

Three inches of ginger grated

1/2  onion                                                   

one clove garlic                                             

fennel seeds or powder                                              

herbs of choice..good with cilantro!

salt & pepper to taste

herbs de province  (optional, but tasty) 

The key to this soup is lots of grated ginger.  Put seeds in dry pan cook 1 minute with dry cooking method (at the top of the recipe folder)  add ginger and garlic cook another two minutes or so..add onion cook one min..add zucchinis and stir all ingredients and sauté for two mins.. add water just to cover the veggies…cook until tender.  Blend all together and place back in pot..add chopped herbs..delish!

Serve with beets…Don’t forget your green apple after the meal!

                                       GODDESS DETOX SOUP

                                (can replace green tonic soup)

             

1 large onion, chopped small

1 clove garlic, minced

1" piece of ginger, minced

1 tsp cumin seed or powder

2 turnips or 1 sweet potato, peeled and chopped small

4 cups vegetable stock or water

2 large zucchinis, chopped small

2 cups minced curly kale

a large handful of spinach, coarsely chopped

juice of 1 lemon

fresh chopped parsley, and fresh black pepper for garnish

Saute the fennel, onion, garlic and ginger in a sauce pan with a little water for a few minutes. Add the turnip or sweet potato and saute until they just begin to soften. Stir in the stock and ginger and simmer for 10 minutes.

Add zucchini and kale and cook over medium-low heat for half an hour, covered. At the end, stir in spinach and lemon juice, letting the spinach wilt. Puree half the soup in a blender or using a hand blender

             KITCHARI     (eaten on days 4-7)

Kitchari is the staple food in an Ayurvedic lifestyle.  It consists of Split Mung Beans and Basmati rice (provided).  It is a very gentle, easy to digest complete protein.  The detoxifying nature of the mung adds to further cleanse the system.  In India, this is given to babies as their first food.  If mung doesn’t work for you, substitute any gluten-free grain with beans.  Small beans area easier on the digestion than larger beans.

                                               

1/2 cup mung    1/2  cup basmati rice     1/2 tsp of turmeric  salt, pepper to taste

Wash mung and rice together until water runs clear.  Soak over night or at least an hour before cooking.   Heat medium size pot on medium heat.  Add your spice -  dry sauté until you can smell it.. add tsp to tablsp of water.  Sauté 1 minute.  Add mung and rice mixture and coat with spices.  Add water about an inch above mix.  Bring to boil, turn down the heat and cover.  After 10 minutes you may add easy to digest, chopped veggies of your choice.  Cover and cook another 10 mins or so.. keep checking.  Add chopped cilantro or herb of your choice at the end..mmmm good!

Alternatives:

Cook mung and rice separately for different flavor and texture.  Add any spices of your choice, like fennel, mustard, cumin seeds in the sautéing stage.  Grated ginger is fabulous and helps with digestion. 

Italian Kitchari (mama mia!)

Take some dried organic tomatos and one cup boiling water.  Soak for at least one hour (can be over night)  blend in a blender.  Add fresh Italian herbs and garlic powder to kitchari.  Even oregano is good!    When you go to dry sauté, after you have put your spices of choice, add the blended dried tomato mixture and sauté that for a min or two.  Then add mung and rice mixture, salt and pepper to taste.  (I really like this recipe)

OTHER IDEAS:

Just make the kitchari plain with salt, pepper and a squeeze of lemon after it’s cooked

For breakfast:  if constipation is an issue, cook prunes and cinnamon into your morning kitchari. 

NOTE:  For weak digestion, soak mung beans over night, drain and rinse before cooking. 

RICE MILK (to take ghee)
Rice milk can be purchased but why not make your own?

Add 1/3 cup of brown rice to 1 cup boiling water.  Bring to a boil again.  Cover and reduce heat to low simmer for 40-50 mins until rice is cooked.  Place the rice in a blender and add 3 cups of warm water.  Blend til smooth, about 2 mins.  Add more water to reach desired consistency.  Strain with cheesecloth or fine mesh. Enjoy!

BREAKFAST PUMPKIN PIE RICE PUDDING

A perfect way to step into fall!  

1 Cup long grain rice

1 cup cubed pumpkin or sweet potato
prunes and/or raisins, dried apricots, goji berries, cranberries....you choose

1 tsp cinnamon

1-2 tsp fresh grated ginger

1/4 tsp clove, nutmeg

1/2 tsp salt

2 cups water

add all ingredients to water bring to boil, reduce heat and simmer for 50 mins.  Remove and let sit for five minutes.. enjoy...remember to eat your apple after!  

           DRESSING FOR SALADS AND VEGGIES

    TAHINI DRESSING

In blender puree 1/2  cup sesame seeds or tahini with 1 cup water, salt to taste, 1-2 cloves garlic and juice of 1-2 lemons.  Eat as fat source at mealtime.  Enjoy with veggies or on salad or drizzle over steamed veggies.

Option:  can be made with pumpkin or sunflower seeds.  Add your favorite herbs, such as mint, parsley, cilantro, etc.

OIL-FREE ROASTED VEGGIES

Have about 1 cup of vegetable broth or water ready to go.

Place your veggies in a large bowl, add about 1/4 cup of the vegetable broth and then toss so all the veggies get coated. Add more if needed. When finished, pour veggies into a colander to ensure all the veg broth gets poured off.

Add veggies into your preferred baking dish.

First, use the "basics," sea salt and freshly ground black pepper.  use ANY dried herbs and spices you like. This is what really makes YOUR roasted veggies unique.

Roasting Your Vegetables

place your dish of veggies in a preheated 450 degree  oven.

Set the timer for 10 minutes.

After 10 minutes is up, remove your dish from the oven, and flip and turn the vegetables. This ensures they all cook evenly PLUS the veggies won't stick too badly when the cooking process is complete. The "10-minute mark" seems to make a difference to the "stick factor"

 Place the dish back in the oven for 10 more minutes.

• When the time is up, remove the dish from the oven again. This time we're going to "baste" the veggies with a little of the extra broth, one teaspoonful at a time.
  
  The goal is to ever-so-slightly cover the veggies with the broth. You don't need a lot -- our goal is not to steam them! Just to moisten them a little so they can continue roasting without drying out.
  
  Continue cooking for the final 10 minutes. That's it. Enjoy!

You'll get to know which veggies need the full 30 minutes, and which only need 20 to be cooked to your liking. Whichever timing you choose, at some point you'll want to flip (and baste, for oil-free).

 BEANS

Beans are very high in fiber.  Fiber helps with elimination and cleaning of the intestinal wall.  Very important for this cleanse!

CROCKPOT BEANS: 

One of the easiest way to cook beans to use in recipes is to throw them in the crockpot!  Soak beans of your choice in large bowl with water over night.  The next day, throw them in the crockpot with a whole onion, whole bulb of garlic, one or two dried chilies. (not necessary but tasty)  Add salt when they are nearly done..  whoala!  You have beans to make different things.. or just eat them right out of the crockpot with some steamed rice, rice cracker with avocado, and your beets and green tonic/soup..

Note:  if you don’t have a crockpot, you can cook on top of the stove.

                                          WITH GARBANZO BEAN                                   

                                                           

Delicious Hummus                            

                                   

3 to 4 cups garbanzo beans

1/4 cup Tahini                                        

1/4 cup fresh lemon juice

1 clove garlic

1 tsp cumin powder

1/4 tsp chili powder or paprika

salt and pepper to taste

1/4 cup water

blend in food processor or blender.. You may have to adjust ingredients to your liking.  Put in a bowl and add paprika on top along with fresh herbs of your choice, chopped red onion, etc.   Put other spices you like in it as well!

Serve with veggies or eat on top of a rice cake

Note:  due to sesame seed’s fat content, do not eat with any other seeds or avocado

CHANA MASALA  (garbanzo bean stew)

Get all ingredients ready first.  

1 to 2 cloves garlic chopped finely

grated fresh ginger to taste (grating it helps to not make it so strong tasting)

1/2 to 1 whole green chili  (can use bell pepper if you don’t like spicey)

1 tomato chopped finely

cilantro

cumin seeds about 1/4 to 1/2 teaspoon depending on taste

curry powder or turmeric (optional)

five cups of cooked garbanzo beans

salt and pepper to taste

water

Dry sauté the cumin seeds.. add curry.  At this point may need to add a tablespoon of water so it doesn’t stick.  Sauté a minute or so..add ginger and garlic..saute a minute or so.  Add onion and green chili sauté a min.  then add tomato.  At any point keep adding a little bit of water as needed.  Sauté and mash with spoon for five minutes.  Then add garbanzos and water to cover an inch.  Cook for 15 mins.. serve with chopped cilantro or fresh herb of your choice and a squeeze of lemon.  Goes great with basmati rice! 

**Don’t forget your grated beet and green tonic/soup with your meal.  Green apple for desert (30 mins later)

      PINTO BEAN ROMAINE LETTUCE TACOS….OLE!!!

Two cups of cooked beans with broth from cooking beans

1 chopped tomato

1 mild chili or half a spicey chili

chopped onion

cumin powder

1 ripe avocado

romaine lettuce washed and kept in its long state

Instructions:  mix all ingredients except avocado and romaine lettuce.. heat

Spoon out into long leaf of lettuce.

Add avocado and wrap like a taco..

Serve with your beet and green tonic/soup mix  and  rice or quinoa…

    khoresh  (persian stew)

soooooooooooo delish!   by far my favorite...This is a little time consuming and the recipe calls for dried limes, but so worth it!  You can get dried limes at any middle eastern store really really worth it.. or in a pinch, substitute 1/2 cup lime juice.  The beauty of this is the abundance of herbs.  The Persians cook with a ton of fresh herbs...so good!

1 pound cannellini beans cooked in a crockpot
1 onion
5 stalks celery chopped in to inch pieces lengthwise
2 cups parsley chopped
2 cups cilantro chopped
1/2 tsp turmeric
salt and pepper to taste
4 dried limes or lime juice  (better if you have dried limes)
tsp of saffron soaked in 1/4 cup hot water (optional)

Dry saute onion add salt and pepper for five mins or so.. add turmeric saute few mins.  then add two cups water and pierce the dried limes  with a fork and add .(if using lime juice wait until the end of cooking to add)   cover and simmer.. meanwhile dry saute celery few mins and add herbs and dry saute.  add to onion pot along with saffron and water.  cook for a half hour to an hour slowly.. then add three to four ladles of your cooked  beans and simmer another half hour.  Serve over basmati rice.
Note: If you may have leftover beans, freeze them for another time, or make hummus out of them with tahini and add Italian herbs for a different flare!

                                                GRAINS

                                             

                                           QUINOA PILAF

1 cup red or white quinoa cooked to package instructions

juice of one large lemon

1/2 cup dried cranberries or raisins

1 cup pumpkin seeds roasted in a dry pan  OR sunflower seeds

1 cup of fresh chopped herb of your choice..cilantro, basil, parsley, etc..

salt and pepper to taste

Instructions: 

After quinoa is cooked, stir in lemon juice add remaining ingredients and
toss..enjoy with your beets and green tonic/soup…

             MILLET FAKE MASH POTATOES

This resembles mashed potatoes but is a little healthier.  Can be made in half batches..

2 cups millet

2 cups chopped cauliflower

Chives or red onion

Lightly roast millet in a skillet until smells nutty..In a separate saucepan bring 7 cups of water to a boil.  Add millet and cauliflower to water with 1/4 tsp salt. Bring to a boil..Cover and reduce heat.  Simmer 25 mins.  Puree in a food processor or blender.  Add water as needed.  Top with chives.  

Note:  Pairs fabulously with a salad!