3/4 cup uncooked quinoa 1 cup coconut milk 3 tablespoons pure maple syrup, or to taste 1 tablespoon vanilla extract 1/3 cup dried apricots, chopped and soaked ¼ cup toasted walnuts
1. Heat 2 cups of water in a large saucepan over medium heat until boiling, and stir in quinoa. 2. Cover pan, reduce heat to low and cook until quinoa turns translucent, for about 20 minutes. 3. Meanwhile, combine the coconut milk, maple syrup and vanilla extract together in a bowl. 4. Stir the coconut milk into the quinoa and blend well. 5. Spoon quinoa into a bowl and top with apricots and some of the apricot juice, then the walnuts. Serve warm.
Tahini French Toast Yield: 2 servings
½ cup Tahini 1 ¼ cup water 1 tsp. vanilla ½ tsp. cinnamon 1 tsp. Agave 4 slices Spelt Raisin Bread
1. Mix Tahini sauce and pour half into baking dish. 2. Lay the bread in the batter, then pour the remaining half of batter over the top to the bread. 3. Allow to rest for 10 minutes while it absorbs the Tahini mixture. 4.
Heat a cast iron skillet, spray with oil and cook raisin bread slices
on griddle until golden brown. Turn and cook the other side. 5. Serve with maple syrup, fresh fruit, or agave syrup.
Quick Breakfast Wraps Yield: 2 – 4 servings
3 eggs ¼ cup fresh parsley, minced 1 red chili pepper, crushed Herbamare (or sea salt) to taste 1 Tbs. extra virgin olive oil 1/2 onion, minced 3/4 cup cooked brown rice 1/2 cup cooked greens, chopped 1/2 cup goat or feta cheese, crumbled 4 strips turkey bacon, cooked and diced 2 plum tomatoes, diced Spelt tortillas
1. Have all the ingredients on hand and ready to be cooked. 2. In a medium size bowl whisk the eggs together with the parsley, chili pepper and Herbamare or sea salt. 3. Heat the oil in a heavy skillet and sauté the onion until tender, about 3 minutes. 4. Add the brown rice and greens to the onions, mixing well, then pour in the egg mixture and continue stirring making sure the egg coats everything as it cooks. 5. Add the cheese and bacon and mix into the rice mixture. 6. Remove from the heat and place the tortillas on top of the egg mixture, cover the pan and allow it to steam for 30 seconds. 7. Place each tortilla onto a plate. Divide the rice mixture between the tortillas leaving a one-inch border around the edges. 8. Top with tomatoes and roll up the bread. Slice in half and enjoy.
Crunchy Breakfast Bars Yield: 8 servings
Grapeseed oil non-stick spray 1 Tbs. grapeseed oil 1 ¼ cups spelt or quinoa flakes ½ cup dried fruit juice sweetened cranberries ¼ cup flax meal ¼ cup pecans, coarsely chopped ¼ tsp. sea salt ½ cup honey or rice syrup ¼ cup creamy peanut or almond butter ½ tsp. vanilla extract
1. Preheat oven to 325 degrees F. 2. Brush an 8 x 8-inch baking dish with oil. Line the bottom and two sides with parchment paper, leaving a 2-inch overhang on each side. Brush the paper with oil. 3. In a bowl combine the spelt, cranberries, flaxseed meal, pecans, and salt; set aside. 4. In a small saucepan, combine honey, peanut butter, oil, and vanilla. Cook over medium heat until melted. Add to the dry ingredients and stir to combine. 5. Transfer mixture to prepared pan; smooth top. 6. Bake until golden and edges pull away from sides of pan, about 20-25 minutes. 7. Cool completely in pan, then using paper overhang, lift bars out of the pan. 8. On a cutting board, cut into 8 pieces using a serrated knife. Store in an airtight container, separating pieces with wax or parchment paper, for one week.
Coconut Raisin Scones Yield: 6 – 8 servings
1 cup spelt flour 1 cup coconut flour 1 Tbs. aluminum free baking powder 1/2 tsp. sea salt 1 tsp. cinnamon 2 Tbs. flax meal 1 egg 1/3 cup maple syrup ¼ cup coconut oil, melted ¾ cup non-dairy milk 1/3 cup walnuts 1/3 cup raisins
1. Pre-heat oven to 350 degrees. 2. In a medium sized bowl, whisk together the egg and maple syrup. 3. Add the milk and oil and mix well. 4. In a large bowl combine the remaining dry ingredients. 5. Make a well in the center and pour in the wet ingredients. Mix well. 6. When combined form into large round patties and place on an oiled baking sheet. 7. Bake in the oven for 30 minutes.
Hot Grain Cereal Yield: 1 serving
½ cup grain cereal, such as Bob’s Red Mill, Arrowhead Mills, Oatmeal, etc.
1. Either cook according to package instructions or place in a crock-pot with water and cook overnight on low. 2. Serve with appropriate sweetener, non-dairy milk, a tbs. of flax meal and/or flax oil or butter.
LUNCH
Two-Bean Vegetarian Chili Yield: 4 servings
1 Tbs. olive oil 1 large onion, coarsely chopped 3 cloves garlic, minced 1 tsp. curry powder 1 pound butternut squash, peeled, seeded, and cut into ½ inch chunks 1 red bell pepper, ribs and seeds removed, cut into 1-inch chunks sea salt to taste 1 14.5 ounce can diced tomatoes in juice 1 19 ounce can black beans, drained and rinsed 1 19 ounce can chickpeas, drained and rinsed ½ cup chopped cilantro Avocado tomato salsa Wasabi Aioli
1. In a 5-quart saucepan with lid, heat oil over medium heat. Add onion and garlic and cook, stirring occasionally, until tender, about 5-7 minutes. Add the curry powder and cook another 30 seconds, until curry has released its aroma. 2. Add squash and bell pepper; season with salt and cook, stirring for 1 minute. 3. Add ½ cup water. Cover and simmer until vegetables are crisp-tender, about 7 minutes. 4. Stir in tomatoes and their juice; add chickpeas, black beans, ¼ cup cilantro, and ½ cup water. Bring to a boil. Reduce to a simmer, partially cover, and cook until lightly thickened, about 20 minutes. 5. Season with salt and pepper. Stir in remaining cilantro and spoon into serving bowls. Serve topped with avocado tomato salsa and aioli wasabi cream.
Tomato Salsa Yield: 4 servings
1 large ripe tomato 1 ripe avocado ½ sweet onion, minced 1 jalapeno pepper, minced ¼ cup fresh cilantro, minced juice of 1 large lime salt to taste
1. Slice the tomato in half and squeeze out the juice and seeds into a bowl. Dice the tomato and place into a separate bowl. Strain the seeds from the juice and pour the juice over the diced tomato. 2. Slice the avocado open, remove the pit and cube the flesh. Add to the tomato along with the minced onion, pepper, cilantro and lime juice stirring well to combine. Chill before serving.
Vegetable Salad Serves 4
½ butternut squash, peeled, seeded, cubed 4 small red onions, quartered lengthwise 1 clove elephant garlic, peeled, julienned ¼ cup extra virgin olive oil 1 cup assorted dried mushrooms 2 Tbs. butter plus 1 Tbs. olive oil 1 cup cooked French lentils sea salt ¼ cup toasted walnuts, chopped
1. Place the butternut, onion, and garlic in a medium size bowl. 2. Drizzle with half the oil and a small amount of salt. Mix to coat well. 3. Spread on a well oiled baking sheet and place in a pre-heated 400-degree oven. 4. Roast until squash is tender, about 20 minutes. 5. Meanwhile, in a skillet sauté the mushrooms and elephant garlic in the butter plus oil for about 3 minutes. Set aside. 6. When squash is done assemble on 4 plates: squash, onion, and French lentils. 7. Drizzle anchovy dressing over the vegetables, top with the mushrooms, then the feta cheese and finally the walnuts. 8. Serve while squash is still warm.
Anchovy Dressing Yield: 4 servings
Juice of 1 large lemon 1 tsp. white wine vinegar ½ cup extra virgin olive oil 6 anchovies (more as needed) Place ingredients in a blender and puree until smooth. Refrigerate when not using.
Colorful Quinoa Salad Yield: 6 – 8 servings
1 cup quinoa 2 cups water 1/2 tsp. sea salt 1/2 cup toasted pecans, chopped 1/4 cup sweet onion, minced 1/4 cup dried cranberries 1/4 cup fresh lemon verbena, minced 1/4 cup extra virgin olive oil 1/4 cup fresh orange juice 2 Tbs. golden balsamic vinegar 1 tsp. Ume Plum vinegar
Optional ideas: Replace olive oil with roasted pecan oil or an orange infused olive oil. Use black currents in place of the dried cranberries; just make sure to soak them first.
1. Rinse the quinoa in a metal strainer then place in a heavy saucepan with the water and sea salt. 2. Cover, bring to a boil over medium-high, reduce heat and simmer until water is absorbed, about 20 minutes. When done spoon into a medium size bowl and set aside to cool. 3. Chop the pecans (not to fine); mince the lemon verbena and onions. Set aside. 4. Whisk together the oil, orange juice, and vinegars. Set aside. 5. When quinoa is room temperature, add each ingredient one at a time leaving the dressing until last. 6. Slowly stir in the Orange dressing until grains and vegetables are coated. Allow to sit for 10 minutes, to absorb the flavors, before serving.
Butternut Sage Soup Yield: 8 servings
1 - 3 lb. butternut squash 6 cloves garlic , not peeled 1/4 cup olive oil 18 whole sage leaves 2 medium onions, finely chopped 2 Tbs. sage, chopped 1/2 tsp. fresh thyme leaves 1/4 cup chopped fresh parsley 6 cups vegetable stock salt and freshly ground pepper
1. Preheat oven to 375 degrees, cut the squash in half lengthwise and scoop out the seeds. 2. Lightly oil the squash halves with olive oil. 3. Place them, cut side down, on a baking sheet and tuck the garlic cloves into the cavities of the squash. 4. Bake until tender, about one hour. 5. When cool enough to handle scoop out the pulp and place it in a medium-sized bowl with the peeled garlic cloves and any juices from baking. 6. Heat the olive oil in a heavy soup pan and fry the sage leaves until speckled and darkened, about 1 minute. 7. Remove to a paper towel to drain, set aside. 8. Add the onions, chopped sage, thyme, and parsley and cook over medium heat until the onions have begun to brown, about 12 minutes. 9. Add the squash, garlic, stock and salt to taste. 10. Bring to a boil, lower the heat, cover and simmer gently for 25 minutes. 11. Purée in a blender when cool enough to handle or use a wand. 12. Serve immediately with toasted pine nuts and the fried sage leaves crumbled on top. 13. For a different taste, you can also add some grated soy Parmesan or Fontina cheese while soup is hot.
DINNER
Black Bean Stew Yield: 6 – 8 servings
2 cups dried black beans, soaked overnight 1/2 onion, chopped 1 leek, chopped and soaked 3 Bay leaves 2” piece of Kombu sea vegetable 1 Tbs. fresh ginger, peeled, diced 1 large carrot, chopped 1 burdock root, scrubbed and sliced thin 2 cups vegetable stock 4 cups water 3 cloves garlic, minced 2 tsp. cumin 2 Tbs. olive oil 2 tsp. sea salt 3 chicken sausages, pan cooked, sliced (optional)
1. Soak the beans overnight making sure to remove any stones. 2. Drain the beans and place in a large soup or crock-pot with 4 cups water, 2 bay leaves, carrot, burdock, and Kombu. 3. Bring to a boil and cook until almost tender about 40 minutes. (For the crock-pot set on high and cook for two hours, then place on low). 4. In a medium size skillet heat the oil and sauté the onion, leek, ginger, and garlic until tender. Add the cumin and cook until roasted, about 30 seconds. 5. Add the sautéed mixture to the beans, using some of the stock liquid to wash out the skillet and return it to the soup. Add remaining stock to the beans. 6. Cook another 20 minutes then add the salt. Continue to cook another 15 minutes. 7. Pan fry the sausages, slice and set aside to serve with the soup. 8. When done spoon the bean stew into bowls and top with the sausage and a dollop of wasabi cream. 9. Optional serve over cooked brown rice or grilled polenta.
Greens and Beans Stewed w/ Onions, Tomatoes, and Dill Yield: 4 – 6 servings
1 bunch Swiss chard 1 lb. green beans 1 large onion, cut into half moons 2 Tbs. extra virgin olive oil 2 cloves garlic, thinly sliced pinch of ground coriander 1 cup canned diced tomatoes or 2 fresh tomatoes, peeled, seeded, and chopped 1 Tbs. chopped fresh dill or 1/2 tsp. dried 1 Tbs. chopped parsley tomato juice or water
1. Choose beans that are bright green and firm. 2. Top the beans and tail them, then cut into pieces about 1 1/2inches long and wash them well. 3. Peel the onions and slice them into thin rounds. 4. Wash the greens and blanch them wet in a heavy saucepan. 5. Warm the olive oil and add the onion, garlic, and coriander. 6. Cook over a gentle heat for several minutes, until the onions begin to soften. 7. Salt lightly then add the beans; cover them with the chopped tomatoes and herbs. 8. Add several Tbs. of tomato juice or water, cover the pan tightly, and cook over medium heat until the beans are tender, about 15 minutes.
4 small kabucha squash, halved and seeded maple syrup olive oil wild rice recipe (see below)
1. Pre-heat oven to 375 degrees. 2. Brush the halved squash with olive oil and maple syrup and place on a baking sheet and bake in the oven until tender about 50 minutes.
Wild Rice with Mushrooms Yield: 4 – 6 servings
1 cup wild rice 1/2 cup long grain basmati rice 1 container onion soup broth 2 onions, chopped 2 cups baby bella mushrooms, sliced 3 Tbs. chopped fresh thyme 2 Tbs. butter 1 Tbs. olive oil 3 tsp. chopped fresh sage 1 cup chopped fresh Italian parsley
1.
In a medium-sized saucepan combine the wild and basmati rice with the
soup broth, bring to a boil, reduce to simmer and cook until liquid has
been absorbed. 2. Meanwhile, in a heavy skillet heat the butter and oil and sauté the onions until tender. 3. Add the mushrooms and sea salt, cover, reduce heat, and allow to cook until juices release. 4. Add the thyme and fresh sage and cook a few minutes more. 5. Spoon mixture into the cooked rice and add the chopped fresh parsley. 6. Place in a 1/2 cup or 1 cup measure, packing it well. 7. Turn this over onto the top of a halved squash. Heat briefly if needed.
Red and Green Lentils Yield: 4 – 6 servings
1 cup green lentils 1 cup red lentils 2 carrots, chopped 2 stalks celery, chopped 1 onion, chopped 2 bay leaves 4 cups water 1. Combine ingredients in a crock pot or saucepan and bring to a boil. 2. Reduce heat, cover and simmer until tender about 40 minutes. 3. When tender add the following ingredients: a. 1 Tbs. sesame oil b. 1 tsp. toasted sesame oil c. 1-2 Tbs. tamari soy sauce or Braggs amino acids or sea salt to taste. Cook another ten minutes then serve with Gomasio sesame seeds.
The Cleanse Phase
BREAKFAST
Frittata w/ Potatoes Yield: 4 – 6 servings
1 medium onion, chopped 1 ½ cups red potatoes, peeled, boiled and sliced 1/4 cup extra virgin olive oil 6 eggs, beaten
1. In a large skillet heat the oil and cook the onion until tender. 2. Add the potatoes and salt to taste. 3. Brown the potatoes on both sides and with the heat on high add the beaten eggs. 4. Reduce the heat to low and/or place a flame deflector under the skillet. 5. Allow the bottom of the frittata to set, (watch the edges become cooked solid) then place the skillet under the broiler and cook until the top is set and lightly browned. 6. Remove from the heat and allow to cool slightly before slicing. Serve with aioli mayonnaise.
Aioli Mayonnaise Yield: 6 – 8 servings
1 fresh, organic egg 1 Tbs. fresh lemon juice 1 Tbs. raw unfiltered apple cider vinegar 1 clove of garlic pinch of sea salt pinch of stevia powder, optional 3/4 cup extra virgin olive oil
1. Combine egg, lemon juice, vinegar, garlic, salt, stevia, and 1/4 cup olive oil in a blender and turn it on HIGH. 2. While the machine is running pour the remaining olive oil into the blender in a slow and steady stream. 3. Continue to run the blender an extra minute after the mayonnaise has thickened. Refrigerate when not using.
1 cup of millet, rinsed 2 1/2 cups filtered water 1/4 cup sunflower seeds 1/4 cup golden raisins 1 Tbs. butter or ghee 1/2 tsp. sea salt
1. In a medium-sized heavy saucepan, combine the millet, water, seeds, raisins, butter, and salt. 2. Bring to a boil, reduce heat to low and cook, covered, 30 minutes. (Use a heat diffuser for even distribution of the heat). 3. When water has been absorbed stir gently and serve topped with walnuts or almonds.
Breakfast Amaranth Yield: 4 servings
1 apple, peeled, seeded and chopped 1/2 cup Amaranth 1 1/2 cups water handful of raisins 1/2 tsp. cinnamon 1/2 tsp. cardamom 1/4 tsp. sea salt 1/8 stevia powder
1. Combine ingredients in a saucepan and bring to a boil. 2. Reduce heat and simmer until water is absorbed, stirring from time to time, for 20-25 minutes. 3. Serve hot with yogurt or soy/rice milk.
Sweet Rice/Spelt Congee Yield: 4 – 6 servings
1/2 cup short grain brown rice ½ cup spelt berries 5 cups water ½ tsp. sea salt 2 tsp. maple syrup ½ tsp. vanilla extract 6 toasted walnut halves
1. In a 1.5 quart crock-pot combine the grains, water and sea salt. Cover and allow to cook overnight. 2. When done spoon half a cup of grains into a bowl and top with the maple syrup, yogurt vanilla and walnuts. Stir to mix well.
LUNCH
Fennel Kale Salad Serves 6
1 fennel bulb, peeled and thinly sliced 1 bunch kale leaves 2 beets, peeled 2 oranges 1/2 red onion, thinly sliced into half moons
1. Place beets in a sauce pan of cold water. Bring to a boil, reduce heat and simmer until beets are easily pierced with the tip of a knife. Drain, cool, peel and slice thinly into half moons. 2. Pour a 1/2-inch of water in a large skillet and add the kale. Cover and simmer until tender, about 5 minutes. 3. Cool under cold water, squeeze greens and chop. Set aside. 4. Peel the oranges and remove the segments over a bowl to reserve the juice.
Dijon Vinaigrette
¼ cup extra virgin olive oil 3 Tbs. apple cider vinegar ½ tsp. Ume plum vinegar 1 tsp. dried basil ½ tsp. garlic powder 1 tsp. Dijon mustard.
1. Whisk together the ingredients in a small bowl. 2. Serve over plated salad.
Assembling the Salad
1. Arrange the kale on a serving platter and sprinkle the fennel slices in a circle along the outer ring. 2. Circle the beet slices inside the fennel. 3. Place the orange segments in the center of the salad. 4. Scatter the onion rings over the entire salad. 5. Serve on individual plates and top with warm Chevre dressing.
Rice Crust Pizza Yield: 4 – 6 servings
1 rice (mochi style) pizza crust 1 cup pesto sauce (see recipe below) 1 large tomato slice ½ cup sliced kalamata olives 1 cup of cooked dandelion greens ¼ cup of chopped chives
1. Spread pesto sauce over the entire pizza crust. 2. Layer interior with chopped, cooked dandelion greens 3. Place sliced kalamata olives around the dandelion greens 4. Sprinkle with chives. 5. Bake pizza in the oven on either a pizza stone or oven rack at 425 degrees for 8 minutes.
Pesto Sauce Yield: 1 cup
1 cup chopped fresh parsley 2 cups fresh basil leaves 1-2 cloves garlic 1/2 cup extra virgin olive oil 1/2 tsp. sea salt 1/4 cup pine nuts
Place ingredients in a blender and mix until smooth.
Quinoa Swiss Chard Sauté Yield: 4 - 6 servings
1 cup quinoa 2 cups water ½ tsp. sea salt 1 bunch swiss chard, washed, coarsely chopped 2 Tbs. ghee or unsalted butter 2 Tbs. extra virgin olive oil 2 small leeks, white and pale green only, trimmed, chopped and well washed 6 medium scallions, thinly sliced crosswise sea salt and freshly ground pepper to taste 6 Tbs. pine nuts, toasted
1. Combine the quinoa, water and salt in a medium saucepan, bring to a boil, reduce heat and simmer until water is absorbed, about 20 minutes. 2. In a large skillet heat the ghee and oil. Add the leeks and scallions and cook until tender. 3. Add the Swiss chard, mix to coat with oil, cover, reduce heat and cook until wilted, about 3-5 minutes. Season with salt and pepper. 4. Fold the quinoa into the chard mixture mixing well. Add the pine nuts and grated Romano cheese. Serve while warm.