New Year Cleanse

I have just returned from another epic trip to Thailand, filled with sunshine, adventure, and relaxation. This trip has filled my cup and helped sooth my wanderlusting heart for now.

detox

More on that later….

Although it’s my mission to find the healthiest food options while traveling, it can be tricky to find and maintain in some areas. I had my fair share of fresh fruit shakes yet also indulged on pad thai and spring rolls. So now, I’m feeling a little weighed down and unbalanced.

I think many of us can relate to this feeling, especially after holiday feasts and festivities. We all like to eat our hearts out during the month of December. Now we’re left with a bloated belly.

Since it’s a new year, I like to release the old and begin the month with a cleanse. Let go of old thoughts, patterns, and anything weighing the mind, body, and spirit down. For three days I will feed my body detoxify superfoods, using clean seasonal fruits and vegetables. All the ingredients have antioxidants and anti-inflammatory properties to help dextox the system and jump start the immune system. Here is a list of meals for the 3 day cleanse. Breakfast will stay the same for the 3 days but the meals can be interchangeable. Please join me for this new year refresh!

The Menu

Breakfast

A cup of warm water with lemon or cinnamon

Green Goddess Smoothie

Detox_Smoothie

  • 1 cup of frozen mango chunks
  • 1 handful of spinach or your choice of greens
  • 1 1/2 cups of coconut water
  • 1/2 tsp of turmeric powder
  • 1/2 inch of fresh ginger root
  • optional scoop of vegan protein powder
  • ice and water to blend, top with chia seeds

 

Lunch

Carrot, Turmeric, Ginger Soup

Carrot_Ginger_Soup

Photo:Vanessa Rees

Ingredients

  • 4 cups low-sodium vegetable broth
  • 1 yellow onion, chopped
  • 2 cloves garlic, finely chopped
  • 2 teaspoons freshly grated ginger
  • 1 pound carrots, coarsely chopped
  • 2 teaspoons turmeric, ground
  • 1 teaspoon lemon juice
  • 1 tablespoon sliced fresh chives
  • 4 tablespoons coconut yogurt
    olive oil

Preparation

1. Add olive oil to a large stockpot (just enough to just coat the bottom). Add onions and garlic with salt, pepper and turmeric and sauté for about a minute until fragrant. Add carrots. Add veggie broth and bring to a boil. Reduce to a simmer and cook for around 20-25 minutes until carrots are tender.

2. Allow the soup to cool slightly, then blend either in a blender or with an immersion blender until smooth. Re-heat as desired and top each bowl with a tablespoon of coconut yogurt and chives.

Tomato Turmeric Soup

Detox_Soup

  • 5 oz cherry tomatoes, cut in halves
  • 1 can disced tomatoes
  • 1/2 cup low sodium vegetable stock
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 tsp turmeric powder
  • 1 tsp coconut oil
  • 1/2 tsp sea salt
  • 1 tsp dried basil
  • 1 tbsp apple cider vinegar
  • fresh ground pepper
  • raw seeds and nuts to garnish

Preparation

  1. Heat the coconut oil in the sauce pan and fry the onions and garlic for 1 minute.
  2. Add turmeric and cherry tomatoes, and cook until the tomatoes soften.
  3. Add the tomato can, vegetable stock, apple cider vinegar, basil, bring to a boil, cover with lid, and let simmer for 5 minutes.
  4. Transfer into the blender and blend until smooth.
  5. Season with pepper and seeds.

Quinoa Kale Salad

vegan_quinoa_and_kale_salad_with_pomegranate

Photo:Vanessa Rees

Ingredients

  • 1/4 cup white quinoa, uncooked
  • 4 cloves garlic, finely minced
  • 3 cups kale, chopped
  • 1/2 cup bell pepper, finely chopped
    juice of one lemon
  • 3 tbsp extra virgin olive oil
  • 1/2 tbsp pure maple syrup
  • 1/8 tsp sea salt
  • 1/8 tsp ground black pepper
  • 1/8 tsp ground cumin
  • 1/8 tsp chili powder
  • 1/4 cup almonds, dry roasted roughly chopped
  • 1 tbsp flax seeds
  • 1/2 cup pomegranate seeds
  • 1/2 cup yellow corn

Preparation

1. Over medium-low heat, cook the quinoa in a medium pot adding 1 cup of water. It will take about 15 to 20 minutes to cook through.
2. While the quinoa is cooking, fry the minced garlic in a small saucepan over medium heat with 1/2 tbsp of olive oil for about 2-3 minutes or until golden brown. Set aside.
3. Whisk the juice of one lemon, olive oil, maple syrup, salt, black pepper, cumin, and chili powder together. Place the chopped kale in a large bowl and pour half of the dressing. Slowly massage the dressing in with the kale for a couple of minutes. This will make the kale tender. Place in fridge.
4. Once the quinoa is finished transfer the cooked quinoa into a bowl and place in freezer for about 5 minutes or until it cools down. (We don’t want the kale to get too soft from the hot quinoa!)
5. Mix the bell pepper, garlic, corn, pomegranate seeds, flax seeds, and chopped dry roasted almonds in with the kale, adding 1 tbsp of dressing at a time. (You don’t have to use all the dressing, I only used a little over half but it depends on your taste buds!)
6. Lastly, add in the cooled down quinoa and combine. Now it’s ready to be served!

Dinner

Sweet Potato Chickpea Coconut Stew

vegan_sweet_potato_chickpea_stew

Ingredients

  •  1/2 medium yellow onion chopped
  • 3 garlic cloves minced
  • 2 large sweet potatoes diced
  • 1 can chickpeas
  • 1 can coconut milk
  • 2 cups kale chopped
  • 1 can crushed tomatoes
  • 2 tbsp curry powder
  • 2 tsp cayenne pepper
  • 1/4 teaspoon sea salt
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon olive oil
  • as needed brown rice (optional)

Preparation

1. Heat a large nonstick pot over medium-low heat, add the oil and onions until until soft and golden.
2. Add the garlic and the dry spices, cooking for 2 minutes.
3. Add the can of tomatoes and the can of coconut milk. Stir well.
4. Add the diced sweet potatoes and cook on low covered for 20 minutes.
5. Add the kale and the drained chickpeas and cook uncovered for another 10 minutes.
6. Serve with rice or simply alone.

Detox Black Bean Burgers 

detox_burgers

Photo: Vanessa Rees

Ingredients

  • 3/4 15-oz can black beans, rinsed and drained
  • 1 cup cooked brown rice or quinoa
  • 1 tablespoon flaxmeal
  • 1 clove garlic, minced
  • 1 teaspoon ground coriander
  • 1 teaspoon ground cumin
  • 2 scallions, chopped
  • handful of parsley, chopped
  • juice of half a lemon
  • 2 tablespoons extra-virgin olive oil, plus more for drizzling
    salt + pepper

To garnish

4 pieces bibb lettuce
couple handfuls of baby arugula
1 avocado
½ red onion, sliced
grain or Dijon mustard

Preparation

1. Heat oven to 425ºF degrees.

2. Pulse ingredients in a food processor until combined. Season with salt and pepper. Using your hands, form the mixture into four patties, around 1-inch thick.

3. Place on a baking sheet lined with parchment (this makes for an easier clean up) and drizzle each patty with olive oil. Bake for about 20 minutes until they are golden brown.

Winter Buddha Bowl

winter_buddha_bowl

Photo:Vanessa Rees

Ingredients

  • 1 head of cauliflower,chopped to bite size
  • 1 head broccoli, chopped to bite size
  • 8-10 carrots, chopped to bite size
  • 2 zucchinis, chopped to bite size
  • 2 Tb safflower oil
  • 1 Tb thyme
  • salt and pepper
  • 1 cup of baby spinach
  • 2 cups garbanzo beans

Sauce

  • 1 C cashews, soaked
  • 3 Tb fresh lemon juice
  • 2 Tb tahini
  • 2 large garlic cloves
  • 1 t fine grain sea salt
  • 1/2 C nutritional yeast
  • 6 Tb water, or as needed to thin out
  • optional: hot sauce

Preparation

1. Preheat the oven to 425.

2. Toss chopped veggies in oil, thyme, salt and pepper.

3. Spread in to 2 large pans, and set in oven. Check every ten minutes, turning and tossing the veggies. When the are cooked to preferred softness, remove from heat.

4. Immediately toss in baby spinach to softly wilt. Add the garbonzo beans to the mixture.

5. In a food processor or high-speed blender, combine all of the ingredients for the sauce. Mix until the sauce is a creamy consistency.

6. Pour the sauce over the veggies, toss, and serve.

 

Snacks (1 per day)

Cucumber Chips

Ingredients

  • 1 small cucumber, sliced
  • pinch of cayenne
  • pinch of sea salt
  • juice of half a lime
  • drizzle of olive oil

Preparation

Place sliced cucumbers on a plate. Add the cayenne and salt and drizzle with olive oil and lime juice.

Kimchi

Hummus and Raw Veggies

 

 ….and drink LOTS and LOTS of water!

Please let me know how you feel after the cleanse and do let me know if you have any questions.

Be Well,

Jess