10-Day (Moderate) Cleanse

I’ve wanted to try a detoxifying cleanse for some time now, but just couldn’t wrap my head around trying to function while only consuming some purportedly magical concoction of water, lemon, maple syrup and cayenne pepper in an attempt at pursuing the so-called  Master Cleanse. If you’re like me and lead an active and busy lifestyle, it would be nearly impossible to follow most detox programs without feeling drained or hangry the entire time.

Moderation and feasibility in mind, I’ve devised a cleanse that keeps it real and keeps you functional.  I am not a nutritionist (yet!) or doctor, but I have done my fair share of research. The first two days of this cleanse are 100% raw–intended to scrub out your digestive track the natural way–and all but the final day are in keeping with a vegan diet.

This is a great way to give your system a reset as the seasons change. That being said, while following this please listen to your body. It’s normal to feel hungry at times (especially during days 1-4), but do not starve yourself. If your body is telling you to increase portion sizes, do it. Also, WARNING: do not work out during the first two days of this cleanse as there is little to no protein. I don’t want you doing damage to your muscles. If you desperately need to exercise days 1-2, do some restorative yoga, stretching, or take a long walk. Mainly, avoid any high-impact activities, weight training, or isometric training.

THE PROGRAM:

(The meals below are guidelines. Feel free to use the fruits, veggies, nuts, and whole grains you like best. For example, if you can’t find kale, use any other dark leafy green.)

Day
           Allowed Suggested Meals
1 whole fruits &veggies
  • Breakfast: blueberry beet smoothie w/ grated ginger and lemon
  • Snack: apple w/ cinnamon
  • Lunch: baby arugula w/ mushrooms, grape tomatoes, cucumbers, yellow bell peppers, carrots
  • Snack: ½ avocado w/ apple cider vinegar
  • Dinner: ½ roasted squash w/ diced onions & cayenne inside; steamed broccoli
  • Dessert: 5-6 figs (or any sweet, whole fruit)
2  whole fruits &veggies
  • Breakfast: blueberry beet smoothie w/ grated ginger and lemon
  • Snack: apple w/ cinnamon
  • Lunch: baby arugula w/ mushrooms, grape tomatoes, cucumbers, yellow bell peppers, carrots
  • Snack: ½ avocado w/ apple cider vinegar
  • Dinner: ½ roasted squash w/ diced onions & cayenne inside; steamed broccoli
  • Dessert: 5-6 figs (or any sweet, whole fruit)
3 whole fruits &veggies; and seeds & nuts
  • Breakfast: pineapple banana kale smoothie w/ ground flaxseed
  • Snack: orange slices
  • Lunch: baby spinach, 2 tbs walnuts, 1 tbs pumpkin seeds, strawberries, mushrooms
  • Snack: ¼ cup raw almonds (unsalted)
  • Dinner: grilled eggplant, portobella mushroom, and red pepper skewers; side spinach salad w/ sunflower & pomegranate seeds (apple cider vinegar for dressing)
  • Dessert: raspberries (or any sweet, whole fruit)
4  whole fruits &veggies; and seeds & nuts
  • Breakfast: pineapple banana kale smoothie w/ ground flaxseed
  • Snack: orange slices
  • Lunch: baby spinach, 2 tbs walnuts, 1 tbs pumpkin seeds, strawberries, mushrooms
  • Snack: ¼ cup raw almonds (unsalted)
  • Dinner: grilled eggplant, portobella mushroom, and red pepper skewers; side spinach salad w/ sunflower & pomegranate seeds (apple cider vinegar for dressing)
  • Dessert: raspberries (or any sweet, whole fruit)
5 whole fruits &veggies; and seeds & nuts; and beans
  • Breakfast: mixed berries w/ 2 tbs soaked chia seeds, slivered raw almonds, and almond milk (substitutes: coconut, soy or hemp milk )
  • Snack: apple w/ cinnamon
  • Lunch: arugula w/ roasted root veggies (roasted w/ only coconut oil)—carrots, parsnips, sweet potato, red onion
  • Snack: baby carrots & homemade white-bean hummus
  • Dinner: warm lentil salad w/ chickpeas
  • Dessert: ½ mango w/ cayenne (optional)
6  whole fruits &veggies; and seeds & nuts; and beans
  • Breakfast: mixed berries w/ 2 tbs soaked chia seeds, slivered raw almonds, and almond milk (substitutes: coconut, soy or hemp milk )
  • Snack: apple w/ cinnamon
  • Lunch: baby arugula w/ roasted root veggies (roasted w/ only coconut oil)—carrots, parsnips, sweet potato, red onion
  • Snack: baby carrots & homemade white-bean hummus
  • Dinner: warm lentil salad w/ chickpeas
  • Dessert: ½ mango w/ cayenne (optional)
7  whole fruits &veggies; and seeds & nuts; and beans
  • Breakfast: mixed berries w/ 2 tbs soaked chia seeds, slivered raw almonds, and almond milk (substitutes: coconut, soy or hemp milk )
  • Snack: apple w/ cinnamon
  • Lunch: baby arugula w/ roasted root veggies (roasted w/ only coconut oil)—carrots, parsnips, sweet potato, red onion
  • Snack: baby carrots & homemade white-bean hummus
  • Dinner: warm lentil salad w/ chickpeas
  • Dessert: ½ mango w/ cayenne (optional)
8  whole fruits &veggies; and seeds & nuts; and beans; and whole grains
  • Breakfast: oatmeal (or quinoa) w/ fresh blueberries, cinnamon, 2 tbs chia seeds (or ground flaxseed) and 1 tsp maple syrup
  • Snack: orange slices
  • Lunch: kale salad w/ chickpeas
  • Snack: ½ avocado w/ apple cider vinegar
  • Dinner: warm quinoa salad w/ grilled eggplant
  • Dessert: ½ mango w/ cayenne (optional)
9  whole fruits &veggies; and seeds & nuts; and beans; and whole grains
  • Breakfast: oatmeal (or quinoa) w/ fresh blueberries, cinnamon, 2 tbs chia seeds (or ground flaxseed) and 1 tsp maple syrup
  • Snack: orange slices
  • Lunch: kale salad w/ chickpeas
  • Snack: ½ avocado w/ apple cider vinegar
  • Dinner: warm quinoa salad w/ grilled eggplant
  • Dessert: pear slices (or any sweet, whole fruit)
10  whole fruits &veggies; and seeds & nuts; and beans; and whole grains; and eggs
  • Breakfast: egg-white omelette with spinach, tomato, mushroom & spices; ½ avocado sliced
  • Snack: ½ cup mixed berries
  • Lunch: kale salad w/ chickpeas
  • Snack: ¼ cup raw almonds (unsalted)
  • Dinner: warm quinoa salad w/ 1 poached egg
  • Dessert: pear slices (or any sweet, whole fruit)

Suggested Shopping List:

  • Salad greens: baby arugula and spinach
  • Salad fixings: mushrooms, (grape) tomatoes, cucumbers, bell peppers (any color), carrots, avocados, and any other raw veggies you like
  • Meaty veggies: eggplant, portobello mushrooms
  • Fruits: blueberries, strawberries, raspberries, bananas, apples, oranges, mangoes, pineapple, pears, peaches, plums, figs, etc
  • Hearty greens: kale (mustard greens, collard greens and swiss chard work too)
  • Root vegetables: parsnips, turnips, sweet potatoes, beets, carrots
  • Squash: butternut and acorn
  • Nuts (all unsalted, raw): almonds and walnuts preferrably
  • Seeds (all unsalted, raw): pumpkin, sunflower, chia (whole or ground), flax (ground)
  • Whole grains: quinoa and oatmeal (other good ones include faro & barley)
  • Proteins: pinto, kidney, black, or butter beans; lentils; chickpeas; eggs
  • Flavoring: onions, garlic, ginger, cinnamon, cayenne pepper, and any other spices you like
  • Acids: lemons, apple cider vinegar
  • Oils: coconut oil (or cold-pressed extra virgin olive oil if you can’t find that)
  • Sweeteners: maple syrup (or raw honey)
  • Beverages: unsweetened green, white, and herbal teas; water!
  • Liquids: almond, hemp, coconut or soy milk

The No-Nos:

  • Salt
  • Coffee and black tea
  • Sugar (except small quantities of maple syrup or raw honey)
  • Oils (except small quantities of coconut oil or cold-pressed extra virgin olive oil)
  • Refined Starches (a.k.a. “empty calories” like white bread)
  • Booze (sorry kids–if you need a little sauce before going out, try kombucha)

I’ll be sharing recipes and insights over the course of the next 10 days, so stay tuned!

3-Alarm Turkey Chili (Dairy-Free)

With fall in full swing, I wanted to make an easy, hot meal that would satisfy my foodie friends but still mesh with my healthy sensibilities. Nothing says autumn like hearty soups and spicy comfort food. What could be more in line with both of those things than chili? In my attempt to make a healthy, dairy-free version, I combined lean ground turkey and pinto beans with coconut milk, three different kinds of hot pepper and the perhaps surprising twist of unsweetened cocoa powder. Three satisfied ladies can attest that this recipe is not only good for you but just as, if not more tasty than traditional beef chili.

Before telling you how to make it, you know I have to drop a little nutrition knowledge on you. Beans are one of the healthiest complete proteins out there. In a recent USDA study, researchers measured the antioxidant properties of over 100 common foods. Three of the top four were types of beans, including pinto and red kidney beans. Unlike their animal counterparts, beans are a full of fiber and phytonutrients—naturally occurring chemical compounds found only in plants that are proven to have important disease fighting and antioxidant properties.

I’m a bean-believer, but know that not everyone is. My chili recipe is a great way to work this superfood into your diet without sacrificing flavor. You could even amp up your bean intake and keep this recipe totally vegetarian by replacing the ground turkey meat with another can of beans (remember red kidney beans made the top 4 list as well!). Stick to my dairy-free ingredients and this recipe will also be entirely vegan.

(Makes 4-6 servings)

Ingredients:

  • 8 Tbs Earth Balance © buttery sticks*, divided in two parts
  • ¼ cup all-purpose flour l lb ground lean turkey meat
  • 1 large onion, diced
  • 1 yellow bell pepper, diced
  • 1 green bell pepper, diced
  • 4 cloves garlic, minced
  • 1 Tbs chili powder
  • 1 Tbs chipotle pepper flakes
  • 1 Tsp ground cumin
  • 1 Tsp ground coriander
  • 1 Tsp unsweetened cocoa powder
  • 1 Tsp cayenne pepper
  • 1 cup unsweetened coconut milk
  • 2 (14.5 oz) cans diced tomatoes with green chilies
  • 1 small can tomato paste 1 (14.5 oz) can pinto beans
  • Salt and pepper to taste

For garnish**:

  • 2 avocados, sliced thin
  • ¼ cup green onions, diced

How it’s made:

  1. Heat a large saucepan over medium-high heat and add 4 Tbs of your Earth Balance© buttery sticks (don’t use their whipped spread—it won’t work as well). Add your ground turkey meat and cook until it turns golden brown—about 3-5 min. Remove from pan and set aside.
  2. In the same saucepan, reduce heat to medium and add the remaining 4 Tbs of “butter” and ¼ cup of flour. Stir to combine, forming your roux. Once that thickens into a paste, add your onions and sauté for 3-5 min until translucent. Add both bell peppers and your garlic, sautéing for another 3-5 minutes. Add all of your spices (chili, chipotle pepper, cumin, coriander, cocoa, and cayenne) and stir for another few minutes until combined and aromatic.
  3. Add coconut milk and stir to combine. Let this come up to a simmer (little bubbles) then add canned tomatoes and tomatoes paste. Add pinto beans and browned turkey meat, reduce heat to low and let simmer for another 10-15 minutes. Add salt and pepper to taste. If it needs more kick, add in some extra heat (chili, chipotle or cayenne—pick your poison).
  4. When you’re ready to serve, scoop this hearty soup into bowls and garnish with avocado slices and green onions. If you don’t have a dairy allergy (lucky duck!) add a couple spoonfuls of non-fat Greek yogurt. Serve with blue corn tortilla chips and nosh away!

*This is to keep it dairy-free but, let it be known, I firmly believe butter is better for you than any sort of substitute like margarine or vegan spreads. Why? Simple, they are full of chemicals. Butter is straight-forward and—when used in moderation—not unhealthy. I encourage you to use the real deal if you don’t have an allergy!

**If you aren’t worried about keeping this dairy-free, I highly recommend adding a couple tablespoons of non-fat, plain Greek yogurt. It will make this hearty dish even tastier—and Greek yogurt is super high in muscle-mending protein.