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goop/CLEAN

P R E - H O L I D AY C L E A N S E While we usually devote a chunk of January to getting ourselves back on track after the holidays, we thought we’d do things a bit differently this year. Have no fear, the annual goop Detox will be waiting to welcome you in the New Year, but in the interim, we thought we’d shake things up this year. If you’re anything like us, you hit the holidays hard—holidays that seem to start earlier and earlier...putting them closer and closer to our summers of over-indulgence. We asked Dr. Junger and his team at Clean to help us put together a little jumpstart so that we can hit the party circuit feeling slightly more in check. This is not a full detox—and it’s not difficult. You also don’t need to buy anything special. It’s just a way to eat a little bit cleaner and more mindfully, while giving the wine bottle a bit of time off before it takes center stage. (We’ll be doing it with you @goop, starting on Monday, November 10th.)

@goop | @cleanprogram #goopcleanse Please read Clean’s disclaimer here.

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why cleanse? We all want to feel great, with strong digestion, balanced energy, and a sharp mind. We are all dealing with the effects of an increase in toxic load from processed food, products we use on our bodies every day, and environmental pollution. Commonplace complaints such as headaches, bowel irregularities, allergies, weight problems, depression, anxiety, and pain are largely caused by failing detox systems. Looking older, feeling more tired, and losing the radiant luster of health are also directly related to an overburdened and toxic state. Many of these health challenges can be improved, sometimes even completely cleared when we pay attention to cleansing and detoxification.

Cleansing is Not About Restriction or Deprivation The 7-Day Holiday Cleanse is not a “restrictive” program. Instead, the cleanse floods the body with nutrient-dense foods and removes the filler foods that are often a mainstay of many diets. There is no calorie restriction here or magic bullet weight loss techniques. We remove the junk and add in the good stuff. We want the whole-foods based meals that you will be having during this cleanse to become the foundation of your day-to-day diet.

Cleansing is Not Expensive—Not Cleansing is One of the biggest criticisms of cleansing and eating clean is the idea that clean food is expensive. Sure, if we compare the immediate cost of eating clean to the immediate cost of eating junk, eating junk will almost always be cheaper—that’s a sad, and well documented fact. But that’s only part of the story. In 2013 over 20 percent of Americans reported significant challenges paying their medical bills and more than 1.7 million of them filed for bankruptcy. Medical costs are rising so quickly that even those with insurance are finding it hard to keep up. Considering that most chronic diseases are preventable by better food and lifestyle choices, it’s safe to say that getting sick is much more expensive than eating clean.

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program overview The goop 7-Day Holiday cleanse follows a simple structure. You’ll have a shake for breakfast, a meal at lunch, and a light dinner, all made with clean foods.

Goop Holiday Cleanse Diet The Goop Cleanse diet is based on two principles: 1. Add more whole foods to the diet. 2. Remove four major foods that frequently create health challenges: Gluten, dairy, processed sugar, and alcohol. Removing these foods and eating more whole foods can increase your energy, improve your digestion, mood, mental clarity, and sleep, and help you feel just plain good. While we have found that removing these foods for a period can produce wonderful health benefits, these foods aren’t necessarily “bad.” These are the ones that tend to cause problems for people. Common symptoms include mild allergies, itching, mucus, constipation, skin issues, mental fogginess, low energy, poor sleep and digestive problems.

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What do I eat? During your 7-Day cleanse, focus on eating whole foods, preferably organic or chemical free. This idea is something that all doctors and health gurus can agree upon. They may not agree on which foods or how much, but across the board, they agree that whole, unprocessed plants and animals are an essential element for health. So let’s get clear about what we mean by “whole foods.” They’re foods found in nature and made of one ingredient. You find them at your local farmers’ market or on the outer edges of the supermarket. Fruits, vegetables, leafy greens, meat, fish, rice, potatoes, nuts, and seeds are some examples. When we eat primarily whole foods, we’ve automatically removed most of the junk foods, sodas, preservatives, and chemicals that are flooding our food supply. This alone is a huge step in the right direction and might by itself, over time, clear up our health issues.

Why are the foods in the “don’t eat” category removed from the cleanse?

1.gluten. Gluten is the protein found in wheat and other cereal grains, such as barley, rye, spelt, and kamut. The list of syndromes and diseases associated with gluten sensitivity seem to be endless. It can cause irritation and direct damage to the gut, contributing to a host of problems in the body. Gluten triggers autoimmune responses and thyroid issues and creates the conditions for leaky gut. Gluten sensitivity has been associated with chronic headaches, cancer, type 1 diabetes, neuropathy, and increased mortality rates. We’ve seen gluten contribute directly to indigestion and bloating as well as fatigue and brain fog. While some people may have a serious allergy to wheat, nearly everyone has an immune response to it. This immune response can create a cascade of negative reactions that we are only beginning to understand. As opposed to foods like fish and vegetables, gluten-containing foods, such as cakes and cookies, are also more likely to be highly processed and contain chemicals, preservatives, and sugar. There is currently much debate about the true impact of gluten on human health. In lieu of absolute evidence, we recommend that you remove gluten for a week and see how you feel.

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2 . d a i r y. Dairy has its own problems and can cause trouble for people even if they are not lactose intolerant. The most common symptoms associated with dairy are sinus issues, postnasal drip, skin breakouts, allergies, ear infections, digestive distress, and constipation. Each person may tolerate dairy differently. Some people have difficulty with any dairy, while others can have dairy infrequently or in small amounts. It also may be the type of dairy that matters—cow’s milk is out, but goat and sheep work fine. Due to all these differences and the potential for health issues, we remove all dairy from the cleanse.

3.processed sugar This item is found in almost all processed foods today. A little bit here and there is most likely not a problem but a lot probably is. When the sweet receptors in our brain are over-stimulated by sugar-rich diets, the sugar easily overrides our mechanisms for self-control. In fact, sugar has been shown to surpass the desire for cocaine in lab animals. (1) This makes sugar one of the drivers of obesity because it is easy to over consume and can trigger more hunger. (2) In obese populations, sugar is generally the largest daily calorie source. In general, removing processed sugar will help balance blood sugar, reduce pathogenic bacteria in the gut, and keep your mood stable.

4.alcohol Alcohol taxes the liver and feeds pathogenic bacteria in the gut. However, there are studies that suggest some benefits to consuming alcohol. Some talk about wine’s antioxidant content (you have probably heard of resveratrol) which you can readily get from other safer sources (e.g., grapes and other plant foods). Others state that moderate consumption of wine may reduce the incidence of depression, while heavy users face more depression. (3) Drinking alcohol tends to accompany other lifestyle factors that may not be as healthful such as smoking, lack of sleep, and poor eating habits. All that said, studies seem to suggest that the people who live the longest are those who are not heavy drinkers nor abstain completely from drinking, but have an occasional glass of red wine.

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However, much of the beneficial effects of wine depends on the state of our liver and its ability to clear alcohol from the body. For this reason, we remove all alcohol during the cleanse to support the liver and give ourselves a chance to see what role alcohol plays in our own lives.

References 1. Intense sweetness surpases cocaine reward. 2. Am J Clin Nutr. 2013 Sep;98(3):641-7. Effects of dietary glycemic index on brain regions related to reward and craving in men. 3. BMC Med. 2013 Aug 30;11:192.Alcohol intake, wine consumption and the development of depression: the PREDIMED study.

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the daily plan Breakfast Shake Shakes are one of the simplest ways to support your body’s natural ability to cleanse and detoxify. They’re easy-to-make, taste great, and are loaded with easily-digestible nutrition. Shakes amplify the effects of a cleanse by helping to “rest” the digestive system. Think of it this way: The digestive system uses the most energy of any system in the body after the brain. When you eat food that is already partially “digested” by the blending process, your digestive system has less work to do. The energy that is not used for digestion is then freed up for repair and detox throughout the body. Shakes are also one of the easiest ways to increase the diversity of whole food ingredients into your diet. From different fruits, leafy greens, herbs, and green powders, to healthy fats like coconut oil, red palm oil, and almond butter, to powerful protein shake mixes full of vitamins and minerals, you can literally make a unique shake everyday. Using a good protein powder in addition to fruit, leafy greens, healthy fats, and coconut or almond milk, your shake can give you the nutrients needed to support your energy for hours.

Tip #1: If you are using a protein powder, sometimes the texture can become gritty. Add in a quarter of an avocado, a spoonful of almond butter, or a banana to help smooth the texture.

Tip #2: The color that is most deficient in people’s diets is the spectrum of bluepurple. Use your shake as an opportunity to include blue-purple foods like blueberries and blackberries.

Clean Lunch For lunch, you will have a meal made with whole foods from the cleanse diet that excludes the four main toxic triggers, gluten, dairy, processed sugar, and alcohol. The lunch meal is your biggest meal of the day and it’s important that you eat enough. For people who tend to skip lunch or eat minimally, we recommend that you have two smaller lunch portions during the afternoon.

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One of the most common reasons people reach for junk foods, especially between 4 and 6pm, is because they don’t eat enough clean whole foods during the day. If this sounds like you, add some good fats to your breakfast shake, don’t skimp on lunch, and make sure to have a small snack in the late afternoon. Finally, spend a little time discovering cleanse-friendly meals that you love during your program. These meals can become the foundation of your daily diet after you’re finished. This is why a cleanse that focuses on meals can be so much more powerful for long-term health than a juice cleanse. A juice cleanse doesn’t set you up for normal day-to-day eating habits. Find the meals you love and add them into your daily life after your cleanse is completed. Tip #1: Most restaurants can accommodate your cleanse diet. Look for salads, protein and veggie dishes with chicken or fish, or quinoa and rice dishes. Thai and Indian restaurants frequently have many gluten- and dairyfree options. Tip #2: Cooking your own food is one of the best wellness tools you have. When making your evening meal, cook double portions so you can bring the leftovers to work. Staples like rice, potatoes, and veggies can easily be placed on top of a salad for a quick lunch option.

Light Clean Dinner For dinner, have a light meal prepared from the cleanse diet. When evening sets in, our body begins to slow down and prepare for sleep. Our digestion is more sluggish and a big meal can often keep us up late or disturb our sleep. We recommend you have a soup and salad, an entree-sized salad, or a shake for your evening meal. See the recipe section for more dinner ideas.

Additional Supportive Supplements There are lots of supplements that can support your cleanse. While they are not necessary, supplements can help increase the results of your program and help you feel better. Here are two of our favorite targeted supplements that you can easily add into your cleanse routine.

1. Multi-strain Probiotic: (1x a day with morning shake) Take a multi-strain probiotic with a minimum of 15 billion micro-organisms once a day. Beneficial bacteria in probiotics help break down food, absorb nutrients, and boost immunity.

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Choose one that has a variety of different organisms like the most common, lactobacillus acidophilus strain, and other strains such as Bifidobacterium longum, lactobacillus rhamnosus, Bifidobacterium bifidum.

2. Digestive Enzyme: (Take recommend dosage on bottle with breakfast, lunch, and dinner). Digestive enzymes help the body digest fats, proteins, and carbohydrates. Take a digestive enzyme with meals to support optimal digestion. Many digestive enzymes also include Hydrochloric Acid (HCL). HCL is a critical component for proper digestion, useful for reducing upset stomach, nausea, and heaviness after eating.

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maximize your cleanse The primary focus of the Goop Holiday Cleanse is to change your diet. But there are other ways to support your body’s detox pathways. Below we’ve listed four of the most useful.

1. Follow the Twelve-Hour Window Imagine your body as a city. Just like a city needs to budget its finances, your body needs to budget its energetic resources. Your daily energy is limited, so your body must constantly prioritize how it gets distributed. Now here’s the thing: Digestion is one of the most energy consuming functions of the body. So if your body is constantly tied up with digestion during the cleanse, it will put deeper cleansing on hold. Honor the Twelve-Hour Window. After your evening meal, leave a twelve-hour window before having your morning shake. If you have your evening meal at 7pm, you should have your morning shake at 7am or later. Why? The body sends the signal to go into deep detox mode approximately eight hours after your last meal. Then the body needs another four hours to do a deep clean.

If you fill up your belly late at night, and eat early again the next day, your body isn’t given the opportunity to clean house. Note: It is okay to have water or herbal tea during the Twelve-Hour Window.

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2. Daily bowel movements are key to your Cleanse. If you don’t take out the trash at your house, it will pile up, attract pests, and quickly become a problem. During your 7-day cleanse, your body is taking out its “trash” by eliminating toxins through the bowels. Having daily bowel movements will help make sure that toxins aren’t re-absorbed into your system. Sometimes your bowel movements will increase when doing the Cleanse. Other times you may become constipated. If you are constipated here are a few ways to resolve it: Stay hydrated: Drink enough water so you use the bathroom once every few hours. Eat fiber-rich foods: Include leafy green salad, fruit like cherries, figs, pears, aloe juice, and liquids like warm lemon water or green vegetable juices. Exercise: Do some movement and exercise. Walking and light yoga work great. Use Natural Calm: This magnesium citrate supplement helps restore healthy magnesium levels and increases calcium intake to encourage natural stress relief and healthy bowel movements.

3. Snack Mindfully Before your 7-day Cleanse, you may have started innocently snacking on cookies or chips and then realized twenty minutes later that you ate the whole bag. To make matters worse, you weren’t even hungry. We’ve all been there, many times in fact. Rather than calling on your own personal guilt monster, give this a thought: The repeated desire to snack is really a desire to change how we’re feeling in the moment. The more we’re not conscious of why we’re snacking, the more this habit can numb how we really feel. We understand that for some, snacking is helpful in maintaining good energy levels and mood. But before you start grabbing snacks, even if they are clean, check in with yourself and make sure that what you’re feeling is true hunger. Sometimes finding the right amount to eat takes a little personal experimentation. If you find that you are hungry throughout the day, increase the amount of protein and healthy fats in your morning shake and lunch meal, or have a clean snack. Great snacks include fruit, hummus, guacamole with veggies, raw nut butter on some apple slices, a quick soup, hardboiled eggs, or a juice. Check out the recipe section for more options.

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recipes Learning how to make your own clean meals and knowing what foods to look for when you go to restaurants are two important skills to build longterm health.

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breakfast a v o c a d o , g i n g e r, l i m e s h a k e Serves: 1

1 avocado, pitted and diced 1 large apple (any variety), cored and quartered Juice of 1 lime 1 inch cube of ginger, peeled and minced OR 1 teaspoon ginger powder 1 cup coconut water OR nut/rice/hemp seed milk of your choice Optional: a handful of ice cubes 1 scoop of protein powder Blend all ingredients until smooth.

blackberry coconut milk shake Serves: 1

1 cup frozen blackberries 3/4 cup chilled unsweetened coconut milk 1 1/2 cups chilled coconut water 1/2 teaspoon vanilla extract 2 Medjool dates Blend on high for 30 seconds, then serve.

cinnamon rolls for breakfast Serves: 1

½ cup almonds and 1 cup water OR 1 cup almond milk (unsweetened) 1 cup coconut water 1 teaspoon cinnamon 1 pinch sea salt 2 teaspoons vanilla extract or powder 3 pitted dates 1 tablespoon pecans

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stevia to taste 1 scoop of protein powder Blend all ingredients until smooth and creamy.

chocolate mint shake Serves: 1

1-2 tablespoons hemp seeds (or 1/4 cup nut of your choice—almond, pecan, walnut, cashew, etc.) 1 cup almond or coconut milk 1/4 cup fresh mint leaves (you can use organic mint extract if you can’t find fresh mint leaves) 2 tablespoons mint flavored chlorophyll (found in the supplement section of any health food store) 1 giant handful of the dark leafy green of your choice (kale, spinach, swiss chard) 1/2 tablespoon raw cocoa or carob powder 1/2 cup water (add slowly until it’s the desired consistency, you may not need it all) optional: 1 scoop of protein powder Blend all ingredients until smooth, adding additional water until you reach desired consistency.

coconut chai shake Serves: 1

1 cup coconut milk (unsweetened) 1 tablespoon vanilla extract 1 teaspoon ginger 1 teaspoon cinnamon 1 pinch of allspice 2 tablespoons almond or cashew butter ¼ cup shredded coconut 1 scoop of protein powder Blend until smooth and creamy.

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love your belly shake Serves: 1

(This will get things moving in your gut.) 1 large aloe vera leaf, scrape the flesh out as close to the skin as possible OR 2 ounces aloe juice or gel (you can buy it in any health food store in the supplement section) 1 cup coconut water OR 1 cup nut/rice/hemp milk 1 cup organic fruit of your choice, frozen (blueberries, raspberries, blackberries, mangoes, papaya, peaches) 1 lemon, juiced 2 handfuls of spinach, kale, chard, or any mix of organic greens stevia to taste Blend all ingredients except the aloe until smooth. Add the aloe in at the end and pulse for two seconds.

malted maca milk shake Serves: 1

(Maca and mesquite are ancient South American powders that, between the two, are packed with fiber, B vitamins, iron, calcium, magnesium, and immune-strengthening properties. This shake tastes like a treat, but it’s actually incredibly healthy. ) 11⁄2 cups cold water 4 ice cubes 1⁄4 cup raw cashews 2 teaspoons maca powder 1 tablespoon mesquite meal 1⁄2 teaspoon vanilla extract 1 to 2 tablespoons coconut nectar Pinch of sea salt Blend on high for 30 seconds, then serve.

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mango cardamom blast Serves: 1

2 ripe mangoes, peeled and cut into pieces 1 cup coconut water 2 tablespoons dried and shredded coconut flakes Zest and juice of 1 lime ½ teaspoon cardamom powder 1 handful of ice cubes (optional) garnish with lime zest and freshly ground black pepper 1 scoop of protein powder Blend on high.

peach apple cobbler shake Serves: 1

¼ cup pecans (whole or crushed) 1 cup coconut water 2 apples (any variety), cored and sliced into chunks (if organic, leave the peel on for added fiber and nutrients) 1 cup frozen or fresh peaches 1 tablespoon fresh lemon juice 2 teaspoons vanilla powder or extract 1 teaspoon cinnamon ½ teaspoon ginger powder Pinch of sea salt Blend all ingredients together until creamy.

sweet green smoothie Serves: 1

8 ounces water 2 giant handfuls of spinach 1 mango, peeled and diced 1 scoop of protein powder 1 tablespoon ground flax seed (optional) Blend all ingredients until smooth.

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chai gingerbread shake Serves: 1

1 cup warm brewed rooibos chai tea (easy to find at most stores) ½ teaspoon allspice 2 teaspoons ground ginger (or a tablespoon or two of fresh squeezed ginger juice) ½ cup almond or coconut milk 2 tablespoons almond butter coconut nectar, raw honey, or stevia to taste Optional: 1 scoop of protein powder Blend until smooth.

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lunch baked black cod Serves 2

1-2 8-ounce cod fillets per serving (so 4 if you’re serving two people)

For the Marinade: 1/4 cup chickpea miso paste 1/4 cup mirin (rice wine) or you can use white wine* 2 tablespoons rice wine vinegar 2 tablespoons wheat-free tamari 2 tablespoons fresh ginger, grated 2 tablespoons sesame oil

Garnish: 3 scallions, oven roasted with the fish *mirin is easily found at most health food stores or ethnic markets 1. Preheat oven to 350°F. 2. Whisk together all ingredients for the marinade. 3. Place the fish in a glass or stainless steel dish and cover with the marinade. Let sit for 20-30 minutes, and keep checking so you can spoon the marinade back over the fish if it slips off. 4. Transfer the fish onto a parchment lined baking pan, pour the marinade over the fish, then place into the oven, along with the scallions. 5. Cook for 10-12 minutes, until the fish is cooked through and the scallions are browned and tender. Be sure not to overcook. 6. Remove from the oven and serve immediately, garnishing with the scallions.

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bean, rice and avocado lettuce wrap Beans of your choice such as bean or pinto—canned or from scratch Brown rice Lime Cumin Cayenne Salt and pepper Slices of avocado Green onion Cilantro Boston or Bibb lettuce. Even a red cabbage leaf could work if steamed for a couple of minutes to make it more flexible. Toss beans and rice with lime, cumin, salt, pepper and even a dash of cayenne if you like heat. Warm in a pan briefly or have cold. Scoop into lettuce, top with avocado, cilantro and green onion.

crabless cakes with salad Serves: 2

1 cup cashew pieces 1 cup coconut flakes 1 brown rice cake, crumbled ½ cups minced celery 1 yellow onion, peeled and chopped 2 medium carrots, shredded or finely minced ¼ cup parsley, chopped or 2 tablespoons dried 1 tablespoon cashew butter (raw and organic if you can find it, almond butter will also work) 1 teaspoon sea salt ½ cup gluten free flour 3 teaspoons paprika 1 small clove garlic, peeled 2 tablespoons dulse or nori or kelp granules or flakes 1 teaspoon fresh ground pepper 1. Preheat oven to 350°F. Mix all ingredients together in a food processor, blending until all large pieces are broken up and you have a sticky, fairly well combined mixture.

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2. Grease a baking sheet with 1 teaspoon of coconut oil or olive oil and form the sticky mixture into uniform patties (roughly 4 inches in diameter), then bake in the oven for 8 minutes, turn over (should be golden brown on the bottom side) and bake another 7 minutes. Serve with organic stone ground mustard and/or raw sauerkraut. 3. Serve with a big salad with lots of veggies, nuts, seeds, healthy fats (such as avocado), and dressing of your choice.

gingered beef ramen Serves: 4

2 to 3 tablespoons avocado oil 2 to 3 tablespoons toasted sesame oil 12 ounces top round pasture-raised beef, thinly sliced (about 1⁄4-inch thick) against the grain 2 tablespoons freshly grated ginger 2 garlic cloves, minced 1 quart vegetable or beef stock 2 tablespoons rice wine vinegar 1 package (8 ounces) King Soba ramen noodles 1 cup daikon radish, thinly sliced 1 bunch scallions, both greens and whites thinly sliced 1 to 2 teaspoons red pepper flakes (optional) 1. Heat a large wok or skillet over high heat. Add 1 tablespoon each of the avocado and sesame oils. Working in three small batches (don’t overcrowd the pan), quickly cook the beef with a third of the ginger and a third of the garlic for 2 to 3 minutes. 2. Set the mixture aside and continue, adding another tablespoon of each of the oils and another third of the ginger and garlic, until all the beef is cooked. 3. While you cook the beef, heat the vegetable or beef stock with the vinegar in a pot set over medium heat. Add the ramen noodles to the hot stock and cook them just until they are tender. 4. Divide the cooked noodles between four serving bowls and stir in the beef mixture. Garnish each bowl with radish slices, scallions, and optional red pepper flakes.

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mediterannean rice salad Serves: 2

1 package King Soba rice noodles 2-3 tablespoons extra-virgin olive oil 1/2 pound fresh green beans, ends snipped off About 10 cherry tomatoes, halved 1/4 cup pitted olives 8 to 10 fresh basil leaves, torn Zest and juice of 1 lemon 1 to 2 teaspoons sea salt Freshly ground black pepper 1. Cook the rice noodles according to the directions on the package, then run them under cold water, and drain them well. 2. In a medium bowl, toss the noodles with the olive oil. 3. While the noodles are cooking, bring 4 cups of salted water to a boil. 4. Have a bowl of ice water ready nearby. Blanch the green beans in the boiling water until they are tender and bright green, about 2 minutes, then remove them from the hot water and immediately submerge them in the ice water to stop the cooking. Drain them, and cut each bean into thirds. 5. Stir the beans, tomatoes, olives, basil, lemon zest, lemon juice, salt, and pepper into the bowl of noodles. Adjust the seasonings to taste, and serve.

millet risotto with artichoke hearts Serves: 2

3 tablespoons coconut oil or olive oil ½ red onion, finely chopped 1 cup coarsely chopped fresh mushrooms (any kind) 1 cup millet ½ teaspoon dried oregano ½ teaspoon dried thyme 1½ cups artichoke hearts (make sure they’re sugar and additive free if you’re buying them in a can or jar) Sea salt and fresh pepper 4-6 cups French onion soup or organic vegetable broth

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1. In a large pot over medium-high heat, add the oil with the red onion and mushrooms, and cook, stirring frequently until softened (about 5 minutes). 2. Add a cup of water, bring the heat to high, and add the millet. Then lower heat to medium and start to add the stock ½ cup at a time, stirring after each addition, every few minutes. When the stock has been almost completely absorbed after each addition, keep adding more, so the mixture isn’t quite soup but stays very moist. Keep doing this until millet is tender and has at least doubled in size (about 20 minutes). 3. Add herbs and artichoke hearts at the last few minutes of cooking and taste for texture. 4. Season with salt and pepper and serve warm.

roasted chicken with arugula Serves: 2

2 skin-on pastured chicken breasts Sea salt, to taste Freshly cracked black pepper Olive oil

For the Sauce: 2 garlic cloves 4-6 cups loosely packed arugula ½ cup almonds ¼ cup olive oil 2 tablespoons lemon juice 3 tablespoons sherry vinegar a few tablespoons of coconut oil for cooking Optional: 1/4 cup shaved fennel tossed with a splash of lemon juice 1. Preheat oven to 350°F. 2. Heat a large oven-proof skillet over medium-high heat and add a few tablespoons of coconut oil. 3. While it’s heating up, season the chicken breast well with sea salt and black pepper. 4. Once the oil is hot, add the chicken breasts, skin (seasoned) side down and cook until well-browned, about 2-3 minutes. Flip, then transfer the pan into the warm oven. 5. Depending on the thickness of the chicken breasts, cook for 8-10 minutes before removing—transfer the cooked chicken onto a cutting board to cool. 6. Meanwhile, add the garlic and almonds to a food processor and pulse to partially grind. Add the arugula, a splash of lemon juice and sherry wine vinegar, continuing to blend until chunky. 7. Drizzle in the olive oil to help blend. 8. Once ground, season with sea salt and transfer over to a smaller container, leftovers will keep for 4-5 days. 9. Slice the chicken and serve on top of, alongside, or with the pesto smeared over. Garnish with the optional fennel if you wish.

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roasted winter squash with lentils Serves: 4

1 ½ cups lentils (we used green, but any color works) 1 tablespoon apple cider vinegar 1 3-4 pound squash (Kabocha, Hubbard, Acorn, Butternut) ¼ cup olive oil A sprinkle of sea salt Freshly cracked black pepper 1 large onion, chopped small 2 garlic cloves, minced 1 teaspoon dried thyme 1 bay leaf 3 cups chicken or vegetable stock 5 large kale leaves, de-stemmed 1. Soak the lentils overnight (8-10 hours) in 4 cups of water and 1 tablespoon of apple cider vinegar. Store in a warm place in your kitchen while soaking. In the morning drain and rinse the lentils well. Keep in a colander until ready to cook. 2. Preheat the oven to 375°F. 3. Cut the squash in half and remove the seeds. Cut each half again into long and wide wedges. 4. Place the wedges on a roasting pan, drizzle with olive oil, and sprinkle with sea salt and black pepper. 5. Bake in the oven until tender and turning golden brown, about 30-40 minutes. 6. Chop onions and garlic. While the squash is cooking, prepare the rest. 7. Heat a 2-quart sauce pan over medium heat. Add a few tablespoons of olive oil then lightly sauté the onions until translucent, about 5-8 minutes. 8. Stir in the garlic. Cook until fragrant, then add the lentils. Stir to combine and add the dried thyme and bay leaf. 9. Pour in the stock and allow the liquid to simmer until the lentils are cooked through. Once the lentils are tender, stir in the kale and allow the greens to wilt, about 5 minutes. 10. Taste and season with sea salt and fresh ground pepper. 11. When the squash is done, cut the wedges into large triangular halves, or whatever size works for the portion you want. 12. Spoon the warm lentil and kale mixture over the squash and serve warm.

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shredded chicken Serves: 2 to 4

(Use this recipe as a base for chicken salad, “pulled pork”–type sandwiches and wraps, chicken soup, and tacos.) 4 cups water 2 4-to 6-ounce pasture-raised boneless, skinless chicken breasts 1 tablespoon onion powder 2 garlic cloves 1⁄2 cup tomato purée (fresh or canned) 1 bay leaf 1 teaspoon dried thyme 1 tablespoon sea salt 1. Place all the ingredients in a medium pot set over medium-high heat and cover it with a lid. Bring the mixture to a boil, then lower the heat to medium and let simmer for 20 minutes. 2. Remove the lid and allow the chicken to cool, then shred it using your fingers.

quinoa salad with spring vegetables Serves: 4 (as a side dish)

1 cup quinoa 1 leek, green part cut off and saved for stock, white section washed and cut into 1/4 inch thick rounds 4 ounces oyster or shiitake mushrooms, roughly cut into medium sized chunks ½ cup freshly shelled peas (frozen will work, but fresh is preferred) 2 teaspoons fresh mint, roughly chopped 1 tablespoon scallions or chives, sliced thin 1/4 cup fresh parsley 2 teaspoons fresh oregano Sea salt Freshly cracked black pepper Olive oil, as needed 2 tablespoons coconut oil 1. Combine the quinoa and 2 cups of water in a pot and simmer, covered, over mediumhigh heat. When the water looks just about fully absorbed,turn the heat off and let the quinoa rest for 10 minutes.

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2. After 10 minutes, remove the lid and spread the cooked quinoa over a baking sheet so it cools to room temperature more quickly. 3. While the quinoa is cooking/cooling, heat a large skillet over mediumhigh heat. Add the coconut oil. 4. Once hot, sauté the leeks and mushrooms together, tossing occasionally, until soft and lightly browned. When fully cooked, remove from the heat and let cool to room temperature. 5. Place the cooked and cooled quinoa into a large bowl, add the cooked vegetables, fresh peas (no need to cook them) and chopped herbs, tossing to combine. 6. Drizzle a few splashes of olive oil (to your own preference) over everything and mix a bit more. Season to taste with sea salt and freshly ground black pepper.

balsamic miso root salad Serves: 2

2 lbs mixed root vegetables (we use baby carrots, the smallest parsnips you can find, and a mix of yellow and red beets) Olive oil Salt and pepper to taste 2 tablespoons sesame oil (untoasted) 2 tablespoons balsamic vinegar 2 tablespoons white balsamic vinegar 2 tablespoons yellow miso 1. Preheat the oven to 400°F. 2. Gently peel the carrots and parsnips. Leave them whole if they are all the same size— if not, chop the larger veggies to equal the size of the smaller ones. Peel and chop the beets into rough cubes, about 1-inch all around. 3. Place all veggies onto a baking sheet. Season with salt and pepper and drizzle lightly with olive oil. Bake for about 20-25 minutes, shaking periodically. Remove from oven when soft, slightly brown, and caramelized. 4. Meanwhile, make the dressing. Place the sesame oil, balsamic vinegar, white balsamic vinegar, and yellow miso into a mixing bowl. Drizzle the oil while whisking to combine. Season to taste. 5. Place veggies with dark, leafy winter greens of choice, and drizzle dressing generously over the top.

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roasted and clean carrot soup Serves: 4

6 to 8 medium to large carrots (about 1.5 pounds), peeled and diced into cubes 6 cups chicken or vegetable stock 1 piece ginger, an inch long, peeled 1 small onion (white or yellow), chopped 2 garlic cloves, whole Olive oil Salt and pepper to taste 1. Divide the carrots in half. Place one half of the carrots on a baking sheet. Season with salt and pepper and drizzle lightly with olive oil. Toss to combine. Place in a 375°F degree oven for about 20 minutes, shaking the pan every so often. Remove from oven when soft, slightly brown and caramelized. 2. Meanwhile, bring the stock to a boil in a large saucepan with the ginger, onion and garlic. Bring down to a simmer and cook for about 5 minutes or so until the onions are soft. Add the remaining half of the carrots and simmer for another 5 minutes until the carrots are just slightly soft but not cooked through. Transfer the mixture to a blender. 3. Add the roasted carrots to the blender with the par-boiled carrots. Blend until smooth. Add salt and pepper to taste and a drizzle of olive oil over each portion to serve.

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dinner acorn squash with wild rice Serves: 2-4

(If you plan ahead, it’s great to let the rice soak overnight or up to 24 hours, as it shortens cooking time and aids digestion. If you don’t have time, it’s fine to simply rinse the rice and make immediately.) 1 medium sized acorn squash, cut in half and seeds discarded 2 cups wild rice 4 cups water 2-3 tablespoons olive oil 2 teaspoons cinnamon ½ teaspoon chili powder Sprinkle of sea salt ½ cup raw (or dry roasted) pumpkin seeds 1 cup freshly chopped parsley 2 tablespoons coarsely chopped rosemary (fresh or dried) 1 pomegranate (for the seeds) Sea salt to taste ¼ cup apple cider vinegar 1. In a large bowl, soak the wild rice in the 4 cups of water. Cover and allow to sit at room temperature overnight for up to 24 hours, or just rinse and make immediately if you’re short on time. 2. When you’re ready to make the rice, strain off the soaking water, rinse well and place in a medium pot. Cover with water and cook over medium-high heat, covered, until tender. Set aside to cool. 3. Once cool, mix in the pumpkin seeds, parsley, rosemary, pomegranate seeds, sea salt and apple cider vinegar. 4. Preheat oven to 375°F. 5. Cut the squash into even wedges (¾-1 inch thick) and place in a roasting pan or on a baking sheet, skin side down. Drizzle with olive oil and sprinkle with cinnamon, sea salt, and chili powder. 6. Place in the oven, cook until tender when pierced with a fork, roughly 20-30 minutes. 7. Remove from the oven. Arrange over the rice mixture in a large bowl or individual serving dishes. For a modified version, after roasting the squash, cut it into smaller pieces and toss with the rice mixture.

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carrot, cumin, and cauliflower soup Yield: 1/2 gallon

2 tablespoons coconut oil 1 medium red onion, chopped 2 garlic cloves, minced 2 teaspoons ground ginger 2 teaspoons freshly ground cumin seeds 1 teaspoon freshly ground coriander seeds 1 teaspoon freshly ground fennel seeds 1 pound carrots, chopped (about 4 cups) 2 cups chopped cauliflower 5 to 6 cups water 1 bay leaf 2 to 3 teaspoons sea salt 1⁄4 cup coconut butter 1⁄4 cup raw or roasted pumpkin seeds 2 to 3 tablespoons chopped fresh parsley 1. Melt the coconut oil in a large pot over medium-high heat. 2. Sauté the onion until it’s translucent, about 3 to 4 minutes. 3. Stir in the garlic and ginger followed by the cumin seeds, coriander seeds, and fennel seeds. 4. Cook until the mixture is very fragrant, then add the carrots and cauliflower. 5. Pour in the water and add the bay leaf. Partially cover the pot, bring the soup to a boil, then lower the heat to medium and let it simmer for 15 to 20 minutes before seasoning it with the salt. 6. Before serving, pour half the soup into a blender and purée it with the coconut butter until the mixture is creamy. Then stir it back into the pot. Garnish each serving of soup with pumpkin seeds and fresh parsley.

everything kale salad Serves: 1

6 large leaves of Tuscan (aka Dinosaur or Lacinato) kale, stems sliced out of the center of each leaf and the leaves julienned into 1⁄2-inch-wide strips 1/8 cup assorted sprouts, such as clover, alfalfa, lentil, garbanzo, and/or any kind you like 1/8 cup microkale and/or microgreens, again your choice 5 to 8 cherry or grape tomatoes, halved 2 tablespoons raw pumpkin seeds

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1 tablespoon raw sunflower seeds Flesh of 1⁄2 ripe avocado, diced 1 small piece (4 to 6 ounces) cooked pasture-raised chicken, diced or shredded (optional) 1⁄2 cup cooked quinoa Juice of 1/3 lemon 1 tablespoon extra-virgin olive oil 1 teaspoon apple cider vinegar or other vinegar of your choice Sprinkle of nutritional or brewer’s yeast Pinch of Maldon sea salt 1. In a large bowl, toss all the ingredients together in any order until everything is evenly coated.

fish tacos Serves: 2

8-12 ounces firm white fish (hake, halibut, cod) ½ cup coconut milk ¾ cup shredded coconut 1 tablespoon curry powder 1 teaspoon sea salt

Pickled Red Onions: 1 small red onion 2 tablespoons brown rice vinegar 1 tablespoon coconut nectar Pinch sea salt Prepare this ahead of time if possible, by thinly slicing the red onion to mix in a bowl with the vinegar, coconut nectar, and sea salt. Allow to marinate or “pickle” for up to 24 hours if you can. If you’re short on time, an hour is fine too.

Mango Salsa: 1 ripe mango, peeled and diced into ½ inch cubes ⅛ cup cilantro, roughly chopped 2 teaspoons grated ginger root (peeled) Fresh squeezed juice and zest of 1 lime

Tacos: 4 large lettuce leaves (as shells)—any kind works, though we like Romaine 1. Skin and cut the fish into ½ thick slices.

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2. Coat all sides of the fish with the mixtures until they’re well covered. 3. Cook each mixture in coconut oil over medium heat until both sides brown up (flipping in the middle of cooking), the crumbs are golden, and the fish is cooked through. (You can also bake in the oven at 350°F for 10-15 minutes if you prefer.) 4. Meanwhile, make the salsa by blending the mango pieces, cilantro, ginger, and fresh lime juice and zest, leaving a few mango chunks out if you want some extra texture. 5. To serve, lay out 4 large lettuce leaves. Fill each leaf with the cooked fish. Apply generous dollops of mango salsa, and then top with the pickled red onions. If you’re a fan of extra spice, sprinkle with chipotle or chili powder.

mexican black bean salad Serves: 2

1 cup dried black beans 2 quarts water 1 tablespoon apple cider vinegar 1 small red onion, diced small 1 jalapeño pepper, minced 12 cherry tomatoes, halved, or 1 medium tomato, roughly chopped 1 ripe avocado 2 garlic cloves, minced 1⁄4 cup roughly chopped cilantro 1 heaping tablespoon Mexican seasoning 2 teaspoons sea salt Juice of 1 lime 1⁄4 cup extra-virgin olive oil 1. The night before you make this dish, soak the black beans in 1 quart of water with the apple cider vinegar for a minimum of 8 hours. 2. Strain and rinse the black beans, then add them to a large pot with the remaining quart of water. Bring the pot to a boil, then lower the heat and simmer until the beans are tender, about 20 minutes. Strain the black beans again and rinse. Allow them to cool to room temperature. 3. In a large bowl, stir together the cooled beans, red onion, jalapeño, tomatoes, avocado, garlic, cilantro, Mexican seasoning, salt, lime juice, and olive oil. Adjust the seasonings to taste, then serve.

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mushroom lasagna Serves: 4

¼ cup or more coconut oil (split between mushrooms and spinach/onion pans) 1 pound mixed mushrooms (white, crimini, shiitake, chicken of the woods) 1 large portobello mushroom 1 large onion, sliced thin ½ pound spinach 1 box gluten free lasagna noodles (we like Tinkyada brown rice noodles) Enough water to cook noodles Pinch of sea salt For the Cashew Sauce: 1 ½ cups cashews 1 tablespoon nutritional yeast 2 tablespoons lemon juice 1 large garlic clove Water, as needed 2 teaspoons sea salt

Garnish: Sea salt, to taste Freshly cracked black pepper 2 tablespoons freshly chopped thyme 1. Preheat oven to 350°F. 2. Bring water for pasta to a boil with a pinch of sea salt. Cook the noodles according to direction on the package. When tender but slightly al dente, drain and set aside. If you do this well in advance of the rest of the steps, be sure to toss the noodles with a little olive oil to prevent them from sticking to each other while they sit. 3. Clean and then slice the mushrooms thinly. 4. Heat a large, heavy bottomed skillet over high heat. Add some coconut oil, and in batches, sauté the mushrooms until tender and lightly browned. Continue until all the mushrooms are cooked. Set aside. 5. Heat another pan with coconut oil and sauté the onions until soft, then add the spinach and cook until just wilted. Set aside. 6. Prepare the cashew sauce by blending the ingredients until a smooth, creamy consistency is reached, using water to help thin the mixture. It has to be spreadable—if it’s too thick, it’ll rip the noodles and won’t spread. 7. Assemble the lasagna. Using a square-ish baking pan or Pyrex container, begin by spreading a little cashew sauce on the bottom of the dish, then add a layer of noodles. 8. Sprinkle with fresh chopped thyme, sea salt, and black pepper. 9. Spread a thin layer of cream sauce over the noodles then top with the cooked mushrooms and onion and spinach mixture.

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10. Repeat this pattern of steps until you run out of ingredients. To make it easier when slicing, alternate the direction of the lasagna noodles as you build the lasagna. 11. Place in the middle of the oven and cook until warmed through, about 20 minutes. 12. Serve warm (it’s also delicious cold).

mushroom parsnip stew Serves: 4 to 6

2 to 3 tablespoons avocado oil 6 cups sliced fresh mushrooms (any variety you love) 2 cups chopped onion 1 cup chopped celery 2 large parsnips, cut into small chunks (about 4 cups) 3 garlic cloves 1⁄2 gallon Vegetable Stock 1 bay leaf 1 strip dried kelp 3 tablespoons kudzu root powder 6 tablespoons water 1⁄4 cup wheat-free tamari 1 to 2 teaspoons sea salt 1 tablespoon chopped fresh thyme 1⁄4 cup chopped fresh parsley 1. Heat the avocado oil in a large pot over medium-high heat. Sauté the mushrooms, stirring occasionally until they brown, about 4 to 5 minutes. Stir in the onion, celery, parsnips, and garlic, and sauté another 4 to 5 minutes. 2. Pour in the stock and add the bay leaf and kelp. Bring the mixture to a boil, then lower the heat, partially cover the pot, and gently simmer for about 45 minutes. 3. Dilute the kudzu powder in the water, then stir it into the soup. Raise the heat a bit to bring the liquid to a boil. Once the soup begins to thicken, add the tamari and salt. Stir in fresh thyme and parsley before serving.

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roasted beet salad Serves: 2

6 to 8 medium red beets 1 head broccoli (about 4 cups), cut into small florets 2 tablespoons miso (South River brand is our favorite) Juice of 1 lemon 1⁄4 cup extra-virgin olive oil 2 teaspoons wheat-free tamari 1⁄4 cup raw pumpkin seeds 1⁄4 cup chopped fresh chives 1. Preheat the oven to 350°F. 2. Place the beets in a baking dish and cover them with tinfoil or an ovenproof lid. Roast the beets in the preheated oven for 30 to 45 minutes or until tender. Remove them from the oven, let them cool, then peel them and chop them into large chunks. 3. While the beets are roasting, bring 8 cups of salted water to just below a boil. Submerge the broccoli florets in the water and boil them until they are just fork-tender and bright green. Strain them and run them under cold water to stop the cooking process. Set them aside. 4. To make the dressing, whisk together the miso, lemon juice, olive oil, and tamari in a small bowl. 5. In a large serving bowl, toss together the beets, broccoli, pumpkin seeds, and chives. Pour the dressing over the mixture and stir to evenly coat everything. Allow the vegetables to mingle with and soak up the dressing for 10 to 15 minutes before serving.

smoked salmon and fennel salad Serves: 2

1 large fennel bulb plus a clump of fennel fronds 1 small dill pickle or 1 tablespoon capers Juice of 1 lemon 2 tablespoons olive oil Pinch of sea salt Freshly ground black pepper to taste 4 ounces smoked wild-caught salmon 1. Trim the top of the fennel, then using a sharp knife or mandoline, slice the bulb paper-thin. Place the fennel slices in a large bowl along with some roughly chopped fennel fronds.

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2. Mince the pickle or roughly chop the capers and add them to the fennel. Add the lemon juice and drizzle in the olive oil. Season the salad with salt and pepper to taste, and toss everything well. 3. Divide the smoked salmon between two serving plates. Top with portions of the fennel salad.

turkey lettuce wraps Serves: 4

1 pound ground turkey 2 tablespoons coconut oil 2 carrots, finely chopped or grated 3 cloves garlic, minced 2 tablespoons fresh ginger, peeled and grated 1 teaspoon Chinese 5 spice powder 2 tablespoons wheat-free tamari 2 tablespoons rice wine vinegar 1 tablespoon coconut nectar 1 can water chestnuts, chopped 1 head Boston, bibb lettuce or endive Chopped cilantro 2 green onions, chopped 1. Melt coconut oil in a medium skillet over medium-high heat. Add carrots and sauté for several minutes. 2. Add garlic, ginger, turkey and Chinese 5 spice to the pan and sauté until turkey is cooked through, about 3 to 5 minutes. Add water chestnuts and cook for 3 more minutes. Stir in tamari, vinegar and nectar. Cook for a couple more minutes, stirring well to thoroughly combine. 3. Put one scoop of turkey mixture into a lettuce leaf. Top with green onions and cilantro.

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vegetarian burrito Serves: 2

1 cup cooked brown rice 2 tablespoons chopped cilantro Juice of ½ a lime 2 tablespoons olive oil 1 cup winter squash, such as butternut, peeled, and cubed ½ small onion, chopped 1 clove garlic, minced ½ tablespoon dried oregano ¼ teaspoon cumin 1/8 teaspoon coriander Dash of cayenne Salt and pepper to taste Cilantro Avocado Cabbage, shredded 1 cup black or pinto beans (cooked or canned) 2 brown rice tortillas 1. In a small bowl mix rice, cilantro, and lime and then set aside. 2. In a medium bowl toss winter squash, onion, garlic and spices with olive oil. Spread on baking sheet. 3. Roast at 375°F for 30 minutes or until the squash is soft and starting to brown. Stir periodically to prevent burning. 4. Toss black beans with squash mixture at the end to warm. 5. In a large dry skillet over medium heat warm tortilla on both sides until pliable (watch it doesn’t burn). 6. Fill warm tortillas with squash/bean mixture. Top with avocado, cilantro and cabbage. Roll burrito to seal it.

coconut poached salmon Serves: 2

2 quarter pound pieces of salmon, seasoned with salt and pepper 1-2 anchovy filets ½ cup vegetable, chicken, or seafood broth 1 cup coconut milk 2 stalks lemongrass (inner bulbs), finely chopped 1 lime, juiced Dark, leafy winter greens, finely chopped Salt and pepper to taste

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1. Add the broth to a large, deep pan over medium-high heat. Cook for a few minutes until it begins to boil and add the lemongrass, cooking it for a minute until fragrant. Reduce heat to medium and add the coconut milk and most of the lime juice and place the salmon fillets into the liquid skin side down. Cover and poach for about 10 minutes until cooked through. Transfer fillets to a serving platter over dark, leafy winter greens. 2. Continue to cook the liquid for another minute or so until thick, adding in the anchovies and smashing them into the sauce with the back of a wooden spoon. Season the sauce with salt and pepper to taste and spoon over salmon and greens. Squeeze remaining lime over the salmon and serve.

miso sweet potato & broccoli bowl Serves: 2

1 large sweet potato, peeled and cut into 1-inch cubes 1 small head of broccoli, torn into bite-size florets 2 cups dark, leafy green mix 2 tablespoons black sesame seeds Sea salt + black pepper

Dressing: 2 tablespoons white miso paste 1 tablespoon soy sauce 1 tablespoon rice wine vinegar 1 tablespoon mirin 1 tablespoon water 1 tablespoon toasted sesame oil 1 tablespoon vegetable oil Sea salt + black pepper 1. For the dressing: Blend everything except the oil in a food processor until smooth. While the blender is still running, slowly stream in the oil. Season with salt and pepper to taste. 2. Preheat oven to 375°F. Place sweet potatoes on a baking sheet, season with salt and pepper and drizzle with olive oil (about two tablespoons). Cook for about 20 minutes, remove from oven and shake the baking sheet to move the potatoes around (for even cooking). 3. Add the broccoli to the baking sheet, drizzle with a bit of olive oil (about a tablespoon), salt and pepper, and place back in oven for another 15 minutes until the veggies are cooked through and starting to brown. 4. Place veggies in a large bowl and allow to cool. Pour dressing over the veggies and mix to coat. Add the salad greens and mix.

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pan-steamed chicken & broccoli Serves: 2

1/4 cup wheat-free tamari 1/4 chicken broth 1-inch piece of ginger, finely chopped 2 garlic cloves, finely chopped 2 organic boneless, skinless chicken breasts 1 small head broccoli, torn into bite-size pieces 2 tablespoons of toasted sesame seeds 2 tablespoons sesame oil 1 scallion, chopped to garnish 1. Drizzle the sesame oil in a large non-stick frying pan and place over medium heat. Add the ginger and garlic and cook for about 30 seconds until fragrant. Add the chicken breasts in one layer to the pan. Let brown for about a minute on each side. Add the broccoli, tamari and chicken broth, reduce to a medium low heat and let simmer and steam for about 10-12 minutes until the broccoli is soft but still has some bite and the chicken is cooked all the way through. 2. Plate the chicken and broccoli, leaving the juices in the pan. Add the sesame seeds to the liquid and cook for another minute. Spoon the sauce over the chicken and broccoli and garnish with scallions and more sesame seeds as desired.

resources: Recipe Books • It's All Good by Gwyneth Paltrow • Clean Eats by Alejandro Junger MD

More Recipes • http://www.goop.com/recipes • http://blog.cleanprogram.com/category/recipes

Additional Reading • Clean by Alejandro Junger MD

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