The 21-Day Plan to Detox & Reset Your Body
In my new cookbook, Eating Clean: The 21-Day Plan to Detox, Fight Inflammation, and Reset Your Body, I talk about how to start cleaning up your food and your life from chemicals and toxins that are lurking in everything from your ketchup to your toothpaste! My journey to eating clean started ten years ago when I was suffering from a dozen health issues and throughout the last ten years I have learned how to heal my body from a range of symptoms and diagnoses from c.diff colitis to Lyme disease. I started my blog, TheHealthyApple.com to help people suffering from everyday ailments like a headache to chronic illness and my hope is that my new book helps change lives and gives people hope that they can heal and find the light at the end of the tunnel. The fact is that nothing changed until I started to clean up my food and my environment (personal care products, cleaning products and beauty products) because our skin is our biggest organ- so it’s important to look not just at what we are putting in our bodies but also what we are putting on our bodies, as well.
Detox is not what you think. In this book I outline what you need to do to detox your body on a daily basis and how to eat clean to support your overall health. I want to show you that eating clean feels amazing- not because you should, but because once you see life this way, you’ll never go back. There’s not a processed piece of candy I’d eat to give up for how incredible I feel. If more people realized what an important role they plan in their own health, they could change the quality of their life forever.
I’m sharing 10 tips with you today about how you can eat clean for the New Year and 4 tasty recipes from my new cookbook that are wholesome, fresh and delicious without the gluten, dairy, soy, eggs, corn, refined sugar and processed foods! My cookbook is filled with over 200 recipes that are free of these foods as well as a guide for how to detox your pantry, cleaning supplies and beauty products so you can start 2016 off on the right foot.
Choose One Ingredient Foods.
Focusing on one ingredient foods should be the basis of your meals and snacks. What’s in an apple? An apple. What’s in an avocado? An avocado. Build your meals and snacks around one ingredient foods. It can be done- I’ve been doing it for 10 years and my new cookbook will show you how to create over 200 recipes with one ingredient whole foods. Nothing processed that’s going to create inflammation in your body.
Focus on Fiber.
I’m not talking about Fiber from a processed cereal- I’m talking about real fiber from fruits and vegetables and gluten-free whole grains like quinoa, millet and wild rice. That’s the fiber you need daily to flush out toxins from your body and help you detox.
Three meals a day will set you up for blood sugar spikes and drops and will leave you ravenous. Instead, snack every few hours on raw nuts and seeds, carrots with hummus, crackers (I have a handful of grain-free crackers in my cookbook) with guacamole which will keep your blood sugar stable and will keep you happy (and not reaching for the vending machine by 3PM).
Fat is Your Friend.
Don’t fear fat! Our bodies need fat to function properly and your hormones need fat to be at their optimal potential. Trust me, I’ve had hormonal issues for years and fat has helped me tremendously. However, it’s important to focus on healthy fats like raw nuts and seeds, avocado and extra-virgin olive oil.
Reach for anti-inflammatory foods such as walnuts and flaxseeds, which are rich in Omega 3 fatty acids that help fight inflammation.
Remove any foods that cause you symptoms- be mindful because some sensitivities from foods occur up to 48 hours after you eat the food so be sure to take notes when you get bloated or a headache or a rash or feel tired- those are all classic symptoms of a food sensitivity and everyone experiences different symptoms.
Be Smart About Oils.
My suggestion is to use coconut oil and extra-virgin olive oil in place of vegetable oils and canola oil, which are refined and often filled with GMO’s.
Replace problem foods such as gluten and dairy and soy with whole foods such as making spreads and ‘cheeses’ out of nuts and seeds like I did in my book.
Choose Sea Salt.
Remove that refined table salt and use sea salt and Himalayan pink salt instead of a dose of minerals! Say good bye to that white salt shaker you see on every restaurant table.
Season with Fresh Herbs.
Add more flavor to your meals by enjoying fresh herbs in your meals to cut down on salt and condiments that you don’t need. Try chives, scallions, cilantro and parsley to jazz up your flavor anytime of the year.
Here are 4 very tasty and anti-inflammation recipes from my new cookbook, Eating Clean: The 21-Day Plan to Detox, Fight Inflammation, and Reset Your Body.
Sunrise Nori Wraps
If you like California rolls, you’ll love these nori wraps (though personally, I think they’re so much better!).The tahini dressing is truly addictive—you’re going to want to dress everything in it—and the cabbage provides a nice crunch. If possible, use a food processor to slice the cabbage so you can get it super thin. Also, make sure the vegetable strips are all the same width and length so that they don’t hang over the edges of the nori sheets; this will make rolling up the wraps easier. Use leftover tahini drizzle as a dressing for salads or as a dip for crudités.
Sunrise Nori Wraps
4 nori seaweed sheets
¼ small head red cabbage, very thinly sliced
1 large carrot, peeled and julienned
1 small yellow summer squash, julienned
1 small cucumber, julienned
1 large ripe avocado, pitted, peeled, and sliced
1 recipe Spicy Tahini Drizzle
Spicy Tahini Drizzle
2 tablespoons freshly squeezed lemon juice1 ¼ tablespoons chickpea miso paste1 tablespoon raw tahini2 medjool dates, pitted1 garlic clove, minced¼ teaspoon crushed red pepper flakes Water, as needed to thin the drizzle. Place the nori sheets on a flat surface. Divide the cabbage, carrot, squash, cucumber, and avocado among the sheets. Top each pile of vegetables with a heaping tablespoon of the Spicy Tahini Drizzle, and then roll up the nori sheets into a tube shape. Make the tahini: Combine all of the ingredients except the water in a blender. Blend, adding water 1teaspoon at a time as you go, until the mixture becomes a thin sauce.
Golden Bell Pepper Soup
Serves 6 to 8
Dipping your spoon into this bell pepper–sweet potato combo is like dipping into a bowl of sunshine. It’s stunning—and the perfect antidote to a gloomy winter’s day. This soup also freezes well, so if you’re not serving a crowd, store the leftovers for a later date (or make a double batch). I like to enjoy this soup accompanied by my Massaged Kale Salad with Spicy Hazelnuts.
¼ cup extra-virgin olive oil
½ small onion, diced
2 medium carrots, peeled and diced
1 celery stalk, diced
Sea salt and freshly ground black pepper, to taste
8 yellow, red and/or orange bell peppers, chopped
1 large sweet potato, peeled and chopped
4 cups low-sodium vegetable broth
3 teaspoon finely chopped fresh marjoram
1 recipe Gluten-Free Herbed Croutons, for garnish
Sliced avocado, for garnish; optional
Finely chopped fresh cilantro, for garnish; optional
Drizzle Seriously Sensational Sriracha Sauce, for garnish; optional
In a large pot, heat the oil over medium heat. Add the onion, carrot, celery, and a pinch of salt and black pepper. Cook until the vegetables are tender, about 4 minutes. Add the bell peppers and cook until soft, about 6 minutes. Add the sweet potatoes and broth. Season with salt and black pepper, cover the pot, and bring to a boil. Lower the heat and add the marjoram. Simmer until the vegetables are tender, about 20 minutes. Let the soup cool slightly, and then, in batches, transfer to a blender and puree until smooth. If needed, thin the soup with water. Adjust the seasoning with salt and black pepper if necessary. Return the soup to the pot to keep warm until serving. Serve garnished with the Herbed Croutons and, if desired, the avocado and cilantro on top and Seriously Sensational Sriracha Sauce on the side.
Magical Peach Arugula Salad
SERVES 6 T O 8
Here’s a dish that provides a big payoff for very little effort. It takes about five minutes to throw this salad together, and the combination of peppers, peaches, and arugula is simply beautiful. Serve it in a wide bowl to show off its good looks.
10 cups arugula
5 medium ripe peaches, pitted and diced
2 yellow or orange bell peppers, diced
1⁄3 cup finely chopped raw walnuts
2 tablespoons extra-virgin olive oil
2 tablespoons balsamic vinegar
1 tablespoon freshly squeezed lemon juice
1⁄4 teaspoon freshly grated lemon zest
1⁄4 teaspoon sea salt
1⁄4 teaspoon freshly ground black pepper
In a large bowl, combine the arugula, peaches, bell peppers, and walnuts. In a small bowl, whisk together the oil, vinegar, lemon juice, lemon zest, salt, and pepper. Drizzle the dressing over the arugula mixture, toss, and serve.
Millet ‘n Veggie Breakfast Tacos: Two Ways
This filling combination of whole grains and veggies will keep you satisfied long until your next meal.
1½ cups cooked millet
¼ cup finely chopped fresh cilantro
1 tablespoon freshly squeezed lime juice
¼ teaspoon sea salt
8 gluten-free whole-grain tortillas (corn-free)
1 recipe Butternut Squash and Swiss Chard or Portobello Mushroom and Red Pepper mixture (see
1 cup shredded red cabbage
1 large ripe avocado, pitted, peeled, and thinly sliced
4 scallions, thinly sliced
Sea salt and freshly ground black pepper
umin Cashew Cream Sauce, optional
Seriously Sensational Sriracha Sauce, optional
In a small bowl, combine the millet, cilantro, lime juice, and salt. Stir to combine and set aside. Make one (or both) of the Flavor Options. To assemble, warm the tortillas on a baking sheet in a 350°F oven or in a dry skillet on the stovetop over medium heat. Place the warm tortillas on a platter or on individual plates. Divide the millet among the tortillas. Top each with either the Butternut Squash and Swiss Chard or the Portobello Mushroom and Red Pepper mixture. Top with the cabbage, avocado slices, scallions, and salt and pepper to taste. Finish with a dollop of the Cumin Cashew Cream Sauce and/or a drizzle of the Seriously Sensational Sriracha Sauce, if desired.
BUTTERNUT SQUASH AND SWISS CHARD
2 tablespoons coconut oil
4 cups peeled, seeded, and diced butternut squash (1⁄4-inch cubes)
½ bunch Swiss chard, finely chopped
½ teaspoon chili powder
¼ teaspoon sea salt
¼ teaspoon freshly ground black pepper
In a large skillet, heat the oil over medium-high heat. Add the squash and sauté for 7 to 8 minutes. Add the remaining ingredients and cook until the chard has wilted, about 2 minutes. Keep warm.
PORTOBELLO MUSHROOM AND RED PEPPER
2 to 3 tablespoons extra-virgin olive oil
1 large Portobello mushroom, cut into 8 slices
1 large red bell pepper, cut into long strips
¼ teaspoon ground cumin
¼ teaspoon sea salt
¼ teaspoon freshly ground black pepper
Pinch chipotle powder
¼ cup thinly sliced radish, for garnish
In a medium skillet, heat 2 tablespoons of the oil over medium heat. Add the mushrooms in a single
layer. Cover and cook for 4 minutes, then flip and cook for 2 minutes more. Add the bell pepper, cumin, salt, black pepper, chipotle powder, and remaining oil, if needed. Cook for 5 minutes or until vegetables are cooked through, stirring often. Garnish with the radish. Keep warm.