Cleansing Meal Plans

Cleansing Meal Plans Breakfast Ideas Parsley tahini dressing and fresh, raw sauerkraut. Fruit smoothie made from blueberries, chard leaf, coconut wate...
Author: Mavis Todd
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Cleansing Meal Plans Breakfast Ideas Parsley tahini dressing and fresh, raw sauerkraut. Fruit smoothie made from blueberries, chard leaf, coconut water. Cucumber, young coconut, lemon, spirulina and salt. Vegetable juice: 1/2 cucumber., 3 stalks celery, ½ lemon, 2 cloves garlic, 1 toe of ginger (Also try adding a carrot and 3 leaves of kale to this mix, or try taking out the ginger and garlic). Juice: Lettuce, lemon, cucumber and garlic. Also try adding 1 – 2 tablespoons spirulina or chlorella in the juice (these are very high in protein). Juice ½ granny smith apple, carrot, celery, parsley, kale (ginger, garlic, and lemon are optional). Vegetables (try bok choy or celery) dipped in freshly made hummus Root stew with miso. Beans on salad greens with grated carrots, beets, & radishes. Topped with salad dressing. Raw Carob Smoothie – blended avocado, raw coconut water or fresh squeezed orange juice, raw carob powder, young coconut flesh (Raw: The UNcook Book, pg 204) Carrot and cauliflower steamed, then blended into a soup. Add dill and salt. Raw crackers, avocado and sprouts. Raw crackers (soak sunflower seeds for 1 day, then process them in a food processor with flax seeds, 1 carrot, kale, spices, or coconut meat) – then dry in a dehydrator. Smoothie made with banana, blueberries, kale leaf, flax seed oil. Cooked amaranth with flax oil and blueberries.

©2011 Summer Bock www.SummerBock.com

Lunch or Dinner Ideas Veggie stir-fry with onions, garlic, carrots, bok choy, and mushrooms. Serve with buckwheat. Lentils (or a lentil dahl) with wild rice and steamed kale. Quinoa with zucchini, fresh parsley, soaked sunflower seed and olive oil. Cabbage salad: shredded carrots, red and green cabbage, olive oil, lemon juice. Millet and lentils with steamed broccoli and red cabbage Jicama picnic salad (Rainbow Green live-Food Cuisine, pg 236) made of chopped jicama, celery, leek, cilantro and dill. The dressing is a blend of raw tahini, lemon juice, raw miso, cumin, and water. Asparagus roll sushi, miso soup (add seaweed) and small salad. Salad greens with red onion, black beans, fresh raw corn shaved from the cob. Serve with a baked sweet potato. Fruit salad (mix and match apple, grape, pear, orange, blueberry, raspberry, or pomegranate) Add either almond slivers, soaked sunflower seeds or soaked pumpkin seeds to the mix. Veggie shish kabobs with asparagus, onion, carrot, sweet potato. Serve with corn on the cob. Baked sweet potato, lentils, and side salad (lettuce, kale, blueberry, soaked almonds). Steamed cauliflower, broccoli, carrots, and red cabbage over wild rice. Vegetable nori wraps with sprouts, grated carrots, avocado, cucumber, cilantro, seafoam salad dressing. Avocado spread made with lemon, salt, and garlic. Burritos using romaine lettuce instead of tortilla. “Noritos” (Rainbow Green Live-Food Cuisine, pg 179) – nori sheets lined with lettuce, then filled with a mix of avocado salt, lemon, olive oil, olives, sprouts. Vegetable soup - carrots, green beans, celery, a pinch of fresh dandelion greens, mushrooms, and onions mixed in a blender (The 3- Season Diet, pg 93) ©2011 Summer Bock www.SummerBock.com

Corn chowder – made with celery, onions, and potatoes. (The 3- Season Diet, pg 96) Quinoa cooked in vegetable broth, shredded carrots, and mushrooms with your choice of spices. Kidney beans and chopped cilantro. Serve with steamed broccoli or green beans. (The 3- Season Diet, pg 97 and pg 99) Roasted asparagus coated in olive oil and lemon. Garbanzo beans with turmeric and cilantro. (The 3- Season Diet, pg 98) Raw Quinoa Tabouli – this recipe uses sprouted cooked quinoa, cucumber, olive oil and other seasonings (Raw: The UNcook Book, pg. 99) Black eyed peas cooked with onion and collard greens Vegetable soup (zucchini, beet tops, carrots, leeks) Simmer in a vegetable stock for 5 – 10 minutes Adzuki Squash Stew – 1 acorn squash (mashed up), adzuki beans, 3 inch pieces of kombu & wakame, 5 cups water. Mixed Rice Salad – quinoa, wild rice, 1 red onion, 2 stalks celery, 1 cup chopped parsley. Top with white sesame seeds, pumpkin seeds, olive oil and salt. Garlic Gingered Broccoli with Toasted Pumpkin Seeds – boil broccoli florets, then sauté them in a skillet with oil, garlic, and grated ginger. (Integrative Nutrition, pg 172) Sautéed Cabbage – sauté 1 onion, add lemon juice, 1 t mustard seeds, and 1 t caraway seeds. Add 2 cups cut cabbage and sauté, then add 1 green apple and simmer about 10 minutes. (Integrative Nutrition, pg. 173) Creamy Broccoli Soup – boil broccoli stems and 1 small onion in water. Add minced garlic and let the pot simmer for 10 minutes. Dissolve 2 tablespoons miso paste into the mix, and add 1 cup cooked rice. Blend the soup in a blender, then add broccoli florets and cook for 10 more minutes. (Integrative Nutrition, pg. 193) Quinoa salad with radishes, cucumber, celery, red onion, parsley, and olive oil. (Integrative Nutrition, pg. 195) Kung-Fu Hijiki Salad – 1 cup hijiki cooked for 10 minutes, then cooled. Add scallions, carrot, and corn kernels. Mix in 1 T miso paste, 2 cloves shredded garlic and 1 T ginger juice. (Integrative Nutrition, pg. 203) Simple Savory Kasha 2 C Water or Veggie broth 1 C Kasha (or Raw Buchwheat) ©2011 Summer Bock www.SummerBock.com

Bring water and bullion/broth to a boil in a saucepan. Add buckwheat/kasha to the liquid and cover. Turn heat down to med-low for 5 minutes and then turn the heat off. Keep covered and let it sit for 15 more minutes. Once done, the kasha will have saoked up all liquid. If you keep the heat on, the consistency will become more mushy. The secret is in turning off the heat. Remember: Kasha is toasted buckwheat. Buckwheat is the raw version. Kasha makes a slightly more delicious final outcome. And you can dry roast the Buckwheat in a cast iron pan (or other pan) to make your own fresh Kasha. Dressings Summer’s seafoam-top secret 1 bunch Cilantro 3-5 TBSP White Miso (Miso Master is most delicious) 1-2 cloves Garlic 1/3 C Olive oil 1/2 Lemon Splash of Ume plum vinegar Put the ingredients in a food processor, add water a little at a time until desired consistency. You may also add more water to get a runny consistency and 1/4 TSP xantham gum to get a true dressing-like quality. It's what most of the commercial organic companies use. Personally, I like it kind of thick and you can use it as a dip, sandwich spread, topping for grains, et cetera, et cetera. It will save any bland or boring meal. Parsley seaweed 1 bunch parsley 1 handful sea palm (seaweed) 1 clove garlic 1/4 C olive oil 1-2 tbsp lemon juice 1-2 T miso (optional) Fruit Salad Dressing Recipe 1/2 C sesame seeds 1/2 C grated coconut warm water 1 tbsp raw carob powder cinnamon Apple Dressing Apple Mint Lemon juice ©2011 Summer Bock www.SummerBock.com

Cilantro Olive oil Garlic Water Umeboshi plum vinegar Simple salad oil & lemon Olive oil Lemon juice Blend well garlic (optional) fresh or dried herbs (optional) Cookbooks: Integrative Nutrition: The Future of Nutrtition by Joshua Rosenthal The Self-Healing Cookbook by Christina Turner The Rainbow Green Live Food Cuisine by Gabriel Cousens Raw: The UNcook book by Juliano and Erika Lenkert Raw Food, Real World: 100 Recipes That Get the Glow by Matthew Kenney and Sarma Melngailis Laurel’s Kitchen Recipes by Laurel Robertson, Carol Finders and Brian Ruppenthal The Voluptuous Vegan by Myra Kornfeld and George Minot

©2011 Summer Bock www.SummerBock.com