Archive for the ‘Detoxifying 28-day Wellness Program’ Category

Starting over again…

Monday, April 12th, 2010

It was, of course, with the best of intentions that I began my 28-day wellness program. The first week went splendidly. Then came multi-family Easter celebrations. It was fun to share Gluten Free delights with family members who, I imagine, thought I was suffering having to eat Gluten Free. Surely any pity on my “condition” vanished.  ;)

And yes, certainly there is room in any program for occasional splurges. I should have stopped there, but the stresses of the week (not the least of which was finishing my part to turn in with our taxes) afforded me little time for enjoying meal planning and preparations. I again turned to the grabbing Gluten Free bars and snacks, and before I knew it I had lost a week.

So here I am, starting over again. I don’t think I will step on the scale today, rather I will give my full attention to delighting in focusing on eating well and see where I land at week’s end.

Whew, I am so glad perfection is not the goal!!!

Recipes (4b) Butternut Squash Soup/ Broiled Polenta with Marinara/ Veggie Chili/ Fennel Salad/ Minestrone Soup

Saturday, April 10th, 2010

Butternut Squash soup

Boil peeled and cubed butternut squash in organic Chicken Broth. When soft and mushy blend squash and broth in a blender until smooth. Put mixture back on the stove top and add coconut milk until creamy. Add sea salt, pepper, and cayenne pepper to taste.

Brown Rice Sushi

(I hear it is easy, though it is not “my thing”) In nori sheet roll rice, seared ahi, avocado, sesame seeds.

Broiled Polenta with Marinara Sauce

Saute garlic in EVOO. Add chicken broth and tomato puree. (optional sprig of rosemary) Leftover polenta works great for this. Cut polenta into slices. Broil to warm.

Veggie Chili

Sauté garlic in EVOO. Add organic tomato puree and chicken broth. Use all leftover veggies, add any others like green beans, sweet potato, zucchini. Add corn and black beans. Season with cumin, chili powder, salt, and pepper. Serve over quinoa or cornbread.

Fennel Salad

1-2 bulbs Fennel chopped, slivered almonds or pecans, green onion, fresh cranberries, EVOO, lemon, salt, and pepper

Minestrone Soup

Stewed Tomatoes
Zucchini & yellow Squash
Hominy
Beans (optional)

Recipes (4a) – Polenta with Egg/ Quinoa Salad with Mixed Greens/ Shrimp Scampi/ Jicama Salad/ Shrimp Louis Salad

Friday, April 9th, 2010

Polenta with egg

Boil 1 cup polenta with 3 cups water or broth. Stir often. When thick add 1 egg. Stir.

Quinoa Salad over Mixed Greens

Cook 1 cup Quinoa to 2 cups organic chicken broth (bring to boil, simmer 20 mins) Cool. Add EVOO, sea salt, cracked pepper to taste Add diced green apple, chopped tomato

Shrimp Scampi

Add garlic to EVOO in frying pan. When garlic is cooked add thawed, precooked shrimp to warm. Just before serving squeeze juice from one lemon into it. Add fresh, chopped parsley.

Jicama Salad

1 Large Jicama Root, julienned (long thin slices)
1 Red Bell Pepper, Julienned
1/2 Red Onion, diced
Napa Cabbage cut into thin strips
Fresh Cilantro, chopped
Juice of 1 Lime
Sea Salt to taste

If you like a little bite you can add some jalapeno or Serrano peppers which are diced.

Shrimp Louis Salad

Lettuce, shrimp, avocado, boiled egg, tomato, olives, green apple, onion, lemon, EVOO

4-Week Detoxification sample menus: Week 4

Thursday, April 8th, 2010

Day 1

  • Breakfast – Salad, boiled egg, flaxseed crackers
  • Lunch – Hummus and raw veggies
  • Dinner – Quinoa salad over mixed greens with organic baked chicken

Day 2

  • Breakfast – Polenta with egg Swiss chard stir-fry
  • Lunch – Baked butternut squash with green apples and pecans, leftover chicken
  • Dinner – Shrimp scampi, brown rice, fresh spinach, mixed berries

Day 3

  • Breakfast – Lettuce wraps with leftover shrimp scampi and brown rice
  • Lunch – Jicama salad
  • Dinner – Brown rice sushi, wasabe, Bragg’s liquid aminos, cucumber & asperagus

Day 4

  • Breakfast – Garbanzo bean salad
  • Lunch – Shrimp Louis salad
  • Dinner – Broiled (leftover) polenta with marinara, baked salmon, roasted veggies

Day 5

  • Breakfast – Brown rice with scrambled egg and bell pepper, pico de gallo
  • Lunch – Fresh green beans with leftover salmon
  • Dinner – Veggie Chili, quinoa

Day 6

  • Breakfast – Spinach stir-fry with leftover quinoa and slivered almonds
  • Lunch – Rice pasta with marinara, organic chicken, mixed green salad
  • Dinner – Baked salmon, baked sweet potato, fennel salad

Day 7

  • Breakfast – Spinach stir-fry (using all leftover veggies), poached egg
  • Lunch – Minestrone soup with brown rice
  • Dinner – Seared Ahi and stir-fry, warmed mixed berries with stevia

Recipes (3b) – Fried Rice/ Firecracker Shrimp / Mexican Salad

Wednesday, April 7th, 2010

Fried Rice

Saute spinach, mushrooms, onions, broccoli, and carrots. Add 1/2 c. cooked brown rice. Scramble one egg into side of frying pan. Add pine nuts.

Turkey Burgers

Season 1/4 pound of lean turkey meat with salt and pepper (can add chili flakes for a “kick”). Mold into patties and cook in frying pan about 5 minutes on each side. Meanwhile, saute sliced mushrooms.
Place 2 large ice berg lettuce leaves on plate. Layer patty, mushrooms, sliced red onion, avocado, and tomatoes. Wrap with lettuce and enjoy.

Firecracker Shrimp

Serves 6. This shrimp is spicy and vibrantly flavored with a fiery almond pesto made from cilantro, jalapenos and scallions. It’s a quick flash in the pan before you’re ready to enjoy this delicious dish. Ingredients 1 bunch cilantro, stems removed 1/3 cup sliced or whole almonds 3 tablespoons olive oil 2 teaspoons ground cumin 6 green onions, roughly chopped 3 cloves garlic 2 jalapeno peppers, seeded and halved 2 pounds medium to large shrimp, peeled and deveined 2 tablespoons lemon juice Salt to taste 1 small avocado, thinly sliced 6 cherry or grape tomatoes, halved

Set aside 6 sprigs of cilantro for garnish. Put remaining cilantro, almonds, 2 tablespoons of the oil, cumin, green onions, garlic, jalapenos, and 1/4 cup water in the bowl of a food processor or blender and puree until a smooth paste forms, about 1 minute.

Arrange shrimp in a wide, shallow dish and spread cilantro paste over them. Cover dish with plastic wrap and refrigerate for at least 1 hour.

Heat remaining 1 tablespoon oil in a large skillet over medium high heat. Add shrimp and cook, stirring constantly, until pink and cooked through, about 4 minutes. Add lemon juice and salt, and stir a few more times to scrape up any browned bits.

Transfer shrimp to a platter and garnish with reserved

Mexican Salad

Romaine lettuce, tomato, green onion, olives, avocado, corn, kidney beans, (jalapeno), EVOO cilantro, avocados, and tomatoes.

Recipes (3a) – Chicken Vegetable Brown Rice Soup/Coconut Chicken Fish Shrimp or Scallops

Tuesday, April 6th, 2010

Chicken Vegetable Brown Rice Soup

Can or cooked organic chicken Organic Chicken broth (fresh, canned or bouillon cubes). Add brown rice (cook until soft). Fresh Vegetables (carrots, onions, green beans, etc) Cook until Brown Rice is soft.

Coconut Chicken, Fish, Shrimp, or Scallops

1 Tbsp of sesame oil 3 cloves of garlic, chopped into small pieces 1 shallot, chopped into small pieces 1/2 medium white onion, chopped into small pieces (Note: You can buy these 3 already chopped together at Trader Joe’s if you don’t have time to prepare)
2 boneless organic, free range chicken breasts OR Wild fish filets OR Wild shrimp OR Scallops 2 large bunches of organic broccoli Organic coconut milk Sea Salt
In skillet, on medium heat, put in sesame oil and let heat up and then add garlic, shallot and white onion pieces. Cook until onions start to caramelize. Take out of skillet and set aside. Place protein into skillet you used to cook initially and if they are thick, filet them (cut them open and spread out), sprinkle sea salt lightly over them and cook on medium heat.
Add 1/4 can of organic coconut milk and to let protein cook and turn frequently. When starts to cook through, place another 1/4 can of organic coconut milk over the top of cooking chicken.
Put the garlic, shallot, onion mixture on the top of the chicken and let cook the milk cook down until it is absorbed into the meat. Keep turning frequently until chicken is no longer pink and reduce to lower temperature while you are preparing rice/quinoa and broccoli. Fish, shrimp and scallops are generally faster cooking.
Steam broccoli until done. Serve chicken and broccoli with a 1/2 cup of brown rice or quinoa. For extra flavor you can add a small amount of Bragg’s to the rice or quinoa.

4-Week Detoxification sample menus: Week 3

Monday, April 5th, 2010

Day 1

  • Breakfast – Brown rice cereal with berries
  • Lunch – Quinoa salad over mixed greens with salsa and avocado
  • Dinner – Coconut fish with broccoli, brown rice, steamed veggies

Day 2

  • Breakfast – Veggie omelet
  • Lunch – Baby greens, pecans and leftover coconut fish (from previous dinner)
  • Dinner – Chicken soup, green salad

Day 3

  • Breakfast – Amaranth with berries
  • Lunch – Chicken and black bean burrito
  • Dinner – Fried brown rice Swiss chard stir-fry, cucumbers

Day 4

  • Breakfast – Leftover brown rice stir-fry with poached egg
  • Lunch – Lettuce wrap with leftover brown rice and veggies
  • Dinner – Turkey burger in lettuce wrap with avocado, tomato, red onion, and mushrooms

Day 5

  • Breakfast – Breakfast burrito
  • Lunch – Black beans with cilantro served with sliced veggies
  • Dinner – Firecracker shrimp with cilantro almond pesto, quinoa, avocados and tomatoes

Day 6

  • Breakfast – cooked brown rice or whole grain cereal
  • Lunch – Mexican salad
  • Dinner – Butternut squash soup, green salad

Day 7

  • Breakfast – Huevos Rancheros
  • Lunch – Hummus and raw veggies
  • Dinner – Chicken vegetable brown rice soup, gluten-free crackers

Recipes (2) – Stir-Fry Vegetables and Chicken or Shrimp/ Garbanzo Bean Salad/ Butternut Squash Soup

Sunday, April 4th, 2010

Stir Fry Vegetables and Chicken(or shrimp/steak)

Use chicken, shrimp, filet (lean steak)
Small amount of olive oil
Stir Fry FRESH vegetables (mushrooms, bell peppers, broccoli, squash, and bean sprouts)
Use Tamari instead of Soy Sauce (Or Gluten Free Soy Sauce)

Garbanzo Bean Salad

Mix drained cooked garbanzos, veggies, EVOO, lemon, salt, and pepper

Butternut Squash soup

Boil peeled and cubed butternut squash in organic Chicken Broth. When soft and mushy blend squash and broth in a blender until smooth. Put mixture back on the stove top and add coconut milk until creamy. Add sea salt, pepper, and cayenne pepper to taste.

4-Week Detoxification sample menus: Week 2

Saturday, April 3rd, 2010

While I am not strictly following these sample menus, I am posting them here as a guideline. These have helped me to “think outside the box” in my own meal planning.

Day 1

  • Breakfast – Veggies and scrambled egg stir-fry
  • Lunch – Black beans with cilantro served with sliced veggies
  • Dinner – Baked wild salmon with brown rice and spinach salad

Day 2

  • Breakfast – Oat groats with berries
  • Lunch – Salmon-spinach salad (use salmon from previous dinner)
  • Dinner – Stir-fry veggies and chicken breast over brown rice

Day 3

  • Breakfast – Breakfast Burrito
  • Lunch – Quinoa chicken salad (use chicken from previous dinner)
  • Dinner – Grilled whole chicken, sweet potato fries, green salad

Day 4

  • Breakfast – Cooked brown rice or whole grain cereal
  • Lunch – Chicken and black bean burrito
  • Dinner – BBQ salmon burger served over Mirepoix

Day 5

  • Breakfast – Veggie omelet
  • Lunch – Leftover quinoa chicken salad
  • Dinner – Brown rice spaghetti with grass-fed beef and organic canned tomatoes

Day 6

  • Breakfast – Breakfast salad
  • Lunch – Leftover quinoa chicken salad
  • Dinner – Wild Ahi Tuna, brown rice, cabbage salad

Day 7

  • Breakfast – Egg and Veggie stir-fry
  • Lunch – Garbanzo bean salad
  • Dinner – Butternut squash soup (Homemade or Trader Joe’s), hot quinoa, green salad

Recipes (1C) – Moroccan Eggplant Curry/ Marinara with Beef and Brown Rice Pasta/ Dill Salmon with Stir-Fry/ Falafel Salad

Friday, April 2nd, 2010

Moroccan Eggplant Curry

2 Medium to large eggplants, cubed
1 onion, chopped
3 carrots chopped into bite-sized chunks
3 celery stalks, chopped

Sauté for a few minutes until almost tender and then add:

2 cloves garlic, minced
1 Tbsp fresh ginger, minced
1 small zucchini chopped into bite-sized cubes
1/2  tsp paprika
1 tsp cumin
1 Tbsp fresh or freeze-dried oregano (or 1 tsp dried)
1/8 tsp ground turmeric
3/4 tsp cinnamon

Sauté until the zucchini softens slightly, then add:

1-19 ounce can of diced tomatoes with the juice
1 C canned chickpeas with the juice

Let cook until bubbly and then pour into a baking dish. Cover and bake in a 350 degree ocen for about 45 minutes. Stir occasionally. Once you put the curry in the oven, start a pot of brown rice, using 2 C Gluten Free chicken or vegetable broth, 1/4 (heaping) tsp of all spice. Once boiling, add 1 C brown rice, turn heat down to low and cover. Cook at low for 40 minutes or however long directed by the rice packaging. Serve the curry over a pile of brown rice.

Marinara Meat Sauce with Brown Rice Pasta

EVOO
1 green bell pepper
chopped 1 yellow onion, chopped
1 pound of organic grass fed ground beef
1 jar marinara sauce
Brown Rice Pasta

Put a large pot of water on to boil. Heat some EVOO in a deep dish skillet, add onion and bell pepper, saute until soft. Add ground beef and brown. Add marinara sauce. Heat through and allow to simmer. Once water comes to a rolling boil, add pasta and cook according to package directions. Drain pasta and toss with sauce. Serve with a baby greens salad.

Dill Salmon with Stir Fried Veggies and Brown Rice

Put the frozen package of salmon in the fridge the morning you want to cook it and it will defrost safely. When you are ready to cook, season the fillets with a little bit of dill and fresh lemon or lime. Using a well seasoned pan that won’t stick is helpful. Heat up some olive oil, then put the salmon fillets in “upside down” (purchasing the salmon with the skin on is easier to cook), cover the pan and cook for about 5 minute, then flip the salmon and cook for another 5 minutes, on medium to high heat. This is wonderful with some stir-fried vegetables and brown rice.

Falafel Salad

3 C well cooked chickpeas (2-15 ounce cans will equal 3 cups) well drained
1/2 tsp salt
1/4 tsp cayenne pepper
1 tsp dry parsley
1/2 tsp garlic powder
2 medium eggs
1/4 C rice flour

Drain the chickpeas and place them in a large bowl. Use a potato masher to mask the beans the same way you would mash potatoes. They taste best if they aren’t too smooth, so be sure to leave then a little chunky. Add the salt, cayenne pepper, parsley, garlic powder, and eggs. Mix everything together until you have a sticky mass. Add the rice flour and mix again.

Generously oil a cookie sheet. Using about 2 tablespoons per falafel, shape mixture into small patties. Arrange the patties on the well oiled cookie sheet. Flip each patty over so that it is lightly coated with oil on each side. Bake at 450 degrees for about 20 minutes. Check them after 15 minutes, but they will probably need about 5 minutes more.
Serve falafels over a baby greens with cucumber, cherry tomatoes, and some fresh dill. Toss with EVOO & lemon juice, season with salt and pepper.