Transcription
DETOX FOOD PLANWeekly Planner and RecipesVersion 2
DETOX FOOD PLAN – A WEEK OF MEALS & SNACKSDAY 1BreakfastnnnSnacknnLunchnnDAY 2ScrambledEggs withGreens*GlutenFree thie*nBeans andGreens Soup*Asian Salad*nRainbowSmoothie*DAY 3nnnnLO LemonCream withBlackberriesandRaspberries*nLO Beans andGreens Soup*LO AsianSalad*nnnSnackDinnernnnnLemonCream withBlackberriesandRaspberries*nSalmon withRoastedCherries*Cooked RedQuinoa*Asparagusand -FriedChickenwith GingerBroccoli*Black orBrown RiceSteamedArtichokes*nnnnnDAY 4PoachedEggs overSpinach*LO GlutenFree BakingPowderBiscuits*BerriesnRice CakesSunflowerSeed ButternLO Stir-FriedChickenwith GingerBroccoli*Basic Greens*nAvocado,sliced/choppedwith Cumin,Salt andPepper,Lemon JuicenSirloin Dijonwith SautéedKale*RosemaryRoastedPotatoes*Mixed GreensBalsamicMustardVinaigrette*nnnnnnnDAY 5Hemp ChiaSteel-CutOats in a Jar*PeppermintGreen TeanMulti-GreensSmoothie*PecansnBlack SoyBean andQuinoa Soup*Spring MixSalad withShavedRadishesnRed Pepper& JicamaStripsSweet PotatoHummus*nCurriedVegetableStew*Mushroomand PepperSauté withArugula*Fresh MixedBerriesnnnnnnStrawberryMangoSmoothie*DAY 6nnCeleryAlmondButternLO Black SoyBean andQuinoa Soup*MarinatedVegetables*nBrazil NutsMulti-GreensSmoothie*nSeasonedTurkey Burger*SautéedBaby BokChoy*OrangeRoastedBeet ArugulaSalad*nnnnnnDAY 7TofuScramble*Fresh O CurriedVegetableStew*Rice reensSmoothie*nLO SweetPotatoHummus*Kohlrabi,Daikon,Radish, andJicamaFenugreekSpicedChicken withSautéed RedChard*Black RiceRoastedCauliflowerwith PineNuts*nnnnnnGluten-FreeSteel-CutOats*Topped withCoconutKefir, Flaxmeal, Pomegranate,Pecans andBerriesFresh PearPumpkinSeedsCollardWrappedWild uts**Recipe included Leftover – LOGreen Tea Emphasis: Aim for 1-3 cups per day, served hot or cold. 2015 The Institute for Functional Medicine
DETOX FOOD PLAN – A WEEK OF MEALS & SNACKSDAY 1TherapeuticFood FocusnEggs,coconut,olive andsesame oil,bok choy,micro-greens,apple, kale,collards,Swiss chard,parsley,green tea,cabbage,onion, garlic,sprouts,daikon,kohlrabi,tofu, black &raspberries,cherries,quinoa,asparagusDAY 2nStrawberries,flaxseed, ss chard,parsley,onion,broccoli,garlic,artichokes,bok choy,sprouts,daikon, oliveoil, sesameoil, scallions,green teaDAY 3nEggs,blueberries,garlic,coconutoil, olive oil,kale, collards,bok choy,flaxseed oil,avocado,broccoli,scallions,apple, mixedgreensincludingarugula(cont.)DAY 4nGluten-freesteel-cut oats,coconutyogurt, greentea, garlic,onion, oliveoil, nut milk,cauliflower,coconut oil,bok choy,kale, apple,arugulaDAY 5nStrawberries,soy milk,garlic,celery, blacksoybeans,quinoa,cilantro,onion, oliveoil, orange,artichoke,Swiss chard,turkey, apple,green tea,parsley, bokchoy, beets,arugulaDAY 6nOrganictofu, olive oil,onion, garlic,beets, coconutmilk, bokchoy, onion,green tea,kale, apple,ghee, redSwiss chard,coconut oilDAY 7nGluten-freesteel-cut oats,coconut kefir,flax seed,blueberries,kale, avocado, tahinisesameseed paste,kohlrabi,daikon,radish,collard, wildcod, onion,garlic, oliveoil, kasha,chard,Brusselssprouts,Kasha, pomegranate,coconut oil*Recipe included Leftover – LOGreen Tea Emphasis: Aim for 1-3 cups per day, served hot or cold. 2015 The Institute for Functional Medicine
DETOX FOOD PLAN – SHOPPING GUIDEMeat/Fish/Eggs/Plant ProteinsFresh �4 medBaby Spinach–10 cArugula–8-10 cSpring Mix–10 oz pkg.Kale–3-4 bunches (10-12 c)Swiss Chard (Red)–1 bunch(3 c)Collards–1 large bunchBaby Bok Choy–2-3 lbsWatercress–small amt. forgarnishMicro-greens–small amt. forgarnishRed Pepper–4, OrangePepper–1Jalapeno & PoblanoPeppers–2 smYellow Onion–5-6 medRed Onion–1 medGreen Onion & Scallion–1 bunch eachGarlic–5-6 bulbs or 32 oz jarmincedCelery–1 bunchBrussels Sprouts–1 lbBroccoli–1 headBean Sprouts–8-10 ozChinese Cabbage–1 headBeets–1 large bunch (4-6)Tomatoes–1 medo Cilantro, Parsley, Basil,Thyme, Rosemary– 1 Bunch(each)o Ginger Root–7-8 incheso Sweet Potato–4 medo New Potatoes, small–2.5 lbso Cauliflower–2 med headso Green Beans, petite–2 co Mushrooms: Reg–16oz; Portabella–2 med;Crimini–8-12 oz ( 1/2 lb)o Asparagus–1 lb, Artichoke–4 wholeo Jicama & Daikon–2 small(each)o Kohlrabi–3 medo Radish–1 bunchFruit, FreshoooooooooOranges, navel–2Lemons–8Apples–5Blueberries–4 cBlackberries–1 cRaspberries–1 cYellow Pears–6Cantaloupe–1 cAvocados–2 medo Chicken Breast, no bone/skin–1 lbo Chicken Thigh, no bone/skin–2½ lbo Ground Turkey Breast–1 lbo Grass-Fed Sirloin Steak–1½ lbso Wild Cod–1 lb (4 fillets)o Wild Salmon–1 lb (4 fillets)o Tofu, firm–28 oz, organic,non-GMOo Organic Cage-FreeEggs–½ dozenDairy/Dairy Alternativeo Ghee–¼ co Almond Milk,unsweetened–½ galo Hemp Milk,unsweetened–1 co Coconut Yogurt–6-8 ozo Coconut Kefir–6-8 ozFrozen FoodsooooooStrawberries–10-12 ozBlueberries–4 ozMangos–10-12 ozPomegranate Seeds–4 ozCherries, pitted–12 ozBaby Peas–10-12 ozGrains/Legumeso Red & Brown Quinoa–1 c eacho Gluten-free Steel-CutOats–2 co Kasha (roastedbuckwheat)–1 co Black and Brown Rice–1 c eacho Brown Rice Flour–1½ co Tapioca Flour–½ co Rice Cake–1, RiceCrackers–1 ozMiscellaneousoooooooooooAgave–2 TLocal Honey–6 ozMaple Syrup–1 tRed Curry Paste–2 TWhey or Vegan ProteinPowder, vanilla–3-4 scoopsGreen Tea bags, prepared–7 cStevia–2 tCocoa Powder,unsweetened–1 TApplesauce, unsweetened–1 cCoconut, shredded,unsweetened–4 TMontreal SteakSeasoning–½ T 2015 The Institute for Functional Medicine
DETOX FOOD PLAN – SHOPPING GUIDE(cont.)Canned GoodsCondiments/OilsSpicesNuts/Seedso Organic VegetableBroth–2, 32 ozo Organic Chicken Broth–2,32 ozo Organic Chicken Broth–1,15 ozo Artichoke Hearts,quartered–1, 14 ozo Hearts of Palm–1, 14 ozo White CannelliniBeans–2, 15 ozo Chickpeas–1, 15 oz cano Black Soy Beans–3, 15 ozcanso Coconut Milk, Lite–1 cano Dijon Mustard–small jaro Black Olives, pitted–1,6 ozo Tomato Paste, no saltadded–1, 6 ozo Tamari, Low Sodium(wheat free)–16 ozo Olive Oil–16-20 ozo Coconut Oil–8-10 ozo Grapeseed Oil–6 ozo Sesame Oil–2 To Flax Oil–⅓ co Vinegars: Balsamic–6 oz;Rice–⅓ c; White–2 to Mirin–4 oz (¼ c)o Coconut Aminos–2 To Tahini–¼ co Dry Sherry–1 Toooooo Almonds: raw–4 oz,slivered–½ co Almond Butter–small jaro Sunflower Seeds, toasted–¼co Sunflower Seed Butter–small jaro Pecans–¼ co Walnuts, chopped–½ co Ground Flax Seed–2 To Chia Seed–½ co Pine Nuts–½ co Pumpkin Seeds–¼ co Brazil Nuts–¼ c (3-4)oooooooGarlic PowderSea SaltBlack PepperOregano, Thyme, and BasilRed Pepper Flakes, ChiliPowderAlmond & VanillaExtracts–1 t eachCoriander Seed,CardamomFenugreekTarragonCorn Starch–1 TBay Leaf–1Cumin, Curry Powder,Cinnamon, Cayenne,Ginger, Rosemary, NutmegTime Saver and Health Tips:n Roast extra beets for day 5dinner salad and use 2 the nextday for a snack.n Replace the new potatoesin the Curry Vegetable Stewwith celeriac to enhancedetoxification.n Purchase all canned goods,nuts/seeds, condiments, andspice mixtures in low-sodiumor no-salt-added forms ifavailable. 2015 The Institute for Functional Medicine
DETOX FOOD PLAN – RECIPE INDEXFats & Oils:36 Shaved Brussels Sprouts10 Balsamic Mustard Vinaigrette37 Sirloin Dijon with Sautéed Kale*Nuts & Seeds:21 Hemp Chia Steel-Cut Oats in a Jar*30 Roasted Cauliflower with Pine Nuts*Proteins:14 Black Soy Bean and Quinoa Soup*15 Collard-Wrapped Wild Cod18 Fenugreek-Spiced Chicken with Sautéed RedChard*23 Lemon Cream with Blackberries andRaspberries*28 Poached Eggs Over Spinach*32 Salmon with Roasted Cherries*34 Scrambled Eggs with Greens*35 Seasoned Turkey Burger38 Steamed Artichokes39 Stir-Fried Chicken with Ginger Broccoli*42 Tofu Scramble*Legumes:13 Beans and Greens Soup*14 Black Soy Bean and Quinoa Soup*41 Sweet Potato Hummus*Starchy Veggies:11 Balsamic Roasted Beets17 Curried Vegetable Stew*27 Orange Roasted Beet Arugula Salad*31 Rosemary Roasted Potatoes41 Sweet Potato Hummus*37 Sirloin Dijon with Sautéed Kale*Fruit:39 Stir-Fried Chicken with Ginger Broccoli*23 Lemon Cream with Blackberries andRaspberries*40 Strawberry Mango Smoothie*42 Tofu Scramble*25 Multi-Greens Smoothie29 Rainbow Smoothie*Non-starchy Vegetables:32 Salmon with Roasted Cherries*8Asian Salad40 Strawberry Mango Smoothie*9Asparagus and Kohlrabi Salad12 Basic Greens13 Beans and Greens Soup*14 Black Soy Bean and Quinoa Soup*17 Curried Vegetable Stew*18 Fenugreek-Spiced Chicken with Sautéed RedChard*22 Kasha, Potatoes, and Mushrooms*Grains:14 Black Soy Bean and Quinoa Soup*15 Cooked Red Quinoa19 Gluten-Free Baking Powder Biscuits20 Gluten-Free Steel-Cut Oats21 Hemp Chia Steel-Cut Oats in a Jar*22 Kasha, Potatoes, and Mushrooms*24 Marinated VegetablesDairy/Dairy Alternatives:26 Mushroom and Pepper Sauté with Arugula727 Orange Roasted Beet Arugula Salad*29 Rainbow Smoothie*28 Poached Eggs over Spinach*40 Strawberry Mango Smoothie*Almond Cocoa Smoothie29 Rainbow Smoothie*30 Roasted Cauliflower with Pine Nuts*33 Sautéed Baby Bok Choy34 Scrambled Eggs with Greens**Asterisks refer to recipes that are in more than onefood category.All recipes are included on the following pagesin alphabetical order. 2015 The Institute for Functional Medicine
DETOX FOOD PLAN – RECIPES7Almond Cocoa SmoothieMakes 2 servingsn2 cups unsweetened almond milkn1 scoop vegan protein powder*Nutrition(per serving):n1 small avocadon1 tablespoon cocoa powdern1 teaspoon almond extractn½ cup ice cubesnStevia, to taste (optional)Calories: 254Fat (g): 20Sat. Fat (g): 3Chol (mg): 0Sodium (mg): 263Carb (g): 12Fiber (g): 5Protein (g): 12n1–2 cups loosely packed chopped kale*Soy-free.Typical varieties include rice, pea, hemp. Should be sweetened withstevia or unsweetened altogether. 1 scoop should be 17g protein.Directions1.Put all ingredients in a blender in the order listed.2.Blend all ingredients together in a blender starting on low speed andworking up to high speed until smooth.3.Add more or less ice to desired thickness.Core Food Plan(per serving):Proteins: 1Nuts & Seeds: 3Fats & Oils: 1Fruits: 0.5 2015 The Institute for Functional Medicine
DETOX FOOD PLAN – RECIPES8Asian SaladMakes 10 servings (1 serving ½–¾ cup)Salad:n1 medium head Napa cabbage, end cut off & cut into quartersNutrition(per serving):n8 ounces bean sproutsn1 small jicama or daikon, peeled & sliced into thin piecesn1 bunch green onions, thinly sliced, dark green ends discardedn1 large red bell pepper, cut in half & sliced very thinn1 stalk celery, sliced very thinCalories: 187Fat (g): 16Sat. Fat (g): 2Chol (mg): 0Sodium (mg): 92Carb (g): 10Fiber (g): 4Protein (g): 2n½ cup slivered almondsn1 bunch cilantro, chopped (set aside several tablespoons for garnish)Dressing:n⅔ cup grapeseed or olive oiln⅓ cup rice vinegar*n1 tablespoon sesame oiln3 tablespoons Dijon mustardn1 clove garlic, mincedn3-inch piece fresh gingern1 teaspoon agave syrupn2 pinches saltn2 pinches black pepperCore Food Plan(per serving):Nuts & Seeds: 1Fats & Oils: 2ns Veg: 2*Be sure to use unseasoned rice vinegar (no sugar added).Directions1.Whisk all dressing ingredients together and set aside. This can be made up to several days ahead of timeand stored in the refrigerator.2.Prepare the salad: a. Slice each quarter of cabbage very thin and place into a large serving bowl.b. Add bean sprouts, jicama or daikon, green onion, pepper and celery and mix well to combine.3.Add half the cilantro and half the dressing and toss well. Allow to sit for a few minutes to blend.4.Just prior to serving toss in almonds and garnish with remaining cilantro.Tips: Add more dressing as needed, being careful not to make it too wet. The salad will become wetter as itsits; wait until serving before adding more if needed. Refrigerate if not serving immediately. 2015 The Institute for Functional Medicine
DETOX FOOD PLAN – RECIPES9Asparagus and Kohlrabi SaladMakes 6 servings (1 serving 1⅔ cup arugula and ⅔ cup asparagus mixture)n1 pound asparagus, ends discardedn2 medium Kohlrabi, peeledNutrition(per serving)n2 tablespoons olive oil, dividedn¼ pound arugula (or use ½ pound watercress)n2 teaspoons balsamic vinegarn1 pinch saltn1 pinch black pepperCalories: 70Fat (g): 5Sat. Fat (g): 1Chol (mg): 0Sodium (mg): 37Carb (g): 7Fiber (g): 3Protein (g): 2DirectionsCore Food Plan(per serving):1.Cut asparagus stalks into ¼-inch diagonal slices, separating tips. Preparekohlrabi by slicing in ½-inch strips.2.In a wok or large sauté pan, stir-fry asparagus stalks and kohlrabi in1 tablespoon olive oil over medium heat until slightly browned. Add asparagus tips andcontinue to stir-fry for another 4–5 minutes. Remove from heat and toss with salt and pepper.3.Pile arugula (or watercress) in a salad bowl and toss with remaining 1 tablespoon olive oil. Topwith asparagus and kohlrabi, and drizzle with balsamic vinegar. Serve immediately.Fats & Oils: 1ns Veg: 1 2015 The Institute for Functional Medicine
DETOX FOOD PLAN – RECIPES10Balsamic Mustard VinaigretteMakes 10 servings (1 serving 2 tablespoons)n¼ cup balsamic vinegarn¼ cup waterNutrition(per serving)n1 teaspoon Dijon mustardnHerbs to taste*n1 pinch sea saltn1 pinch black peppern1 clove garlic, mincedCalories: 135Fat (g): 15Sat. Fat (g): 2Chol (mg): 0Sodium (mg): 18Carb (g): 1Fiber (g): 0Protein (g): 0n⅓ cup cold-pressed, extra-virgin olive oiln⅓ cup flaxseed oil (or use all olive oil)Core Food Plan(per serving):Fats & Oils: 3*Use dried rosemary, oregano, basil, parsley, tarragon, or any herb of choice.Directions1.Measure all ingredients, except oils, into a jar with a tight-fitting lid. Shake vigorously or use a whisk.When well-combined, add oils and shake again. Store in refrigerator.2.Mixture will harden while refrigerated. Remove, and allow to soften 5–10 minutes before using.3.Use this dressing for any salad or any veggie you wish.You may double the recipe to keep some at yourwork place for a quick salad dressing. Remember to store in refrigerator.Tips: Yields 1¼ cup dressing (20 tablespoons) 2015 The Institute for Functional Medicine
DETOX FOOD PLAN – RECIPES11Balsamic Roasted BeetsMakes 2 servingsn1 bunch trimmed beets (about 4 beets)n1 tablespoon balsamic vinegarNutrition(per serving):n2 pinches sea saltn2 pinches black pepperCalories: 77Fat (g): 0Sat. Fat (g): 0Chol (mg): 0Sodium (mg): 264Carb (g): 18Fiber (g): 3Protein (g): 3Directions1.Preheat oven to 400 F.2.Gently scrub beets, and pat dry. Wrap in foil, and roast until tender(about 1 hour). Let cool, then peel and dice.3.Place beets in a medium bowl, toss with balsamic vinegar, sea salt andpepper, and serve.Core Food Plan(per serving):s Veg: 1Tips: A great idea is to cook up more beets than you need and then savein the fridge for use later in the week (salads, snacks, side dishes, etc.). 2015 The Institute for Functional Medicine
DETOX FOOD PLAN – RECIPES12Basic GreensMakes 6 servings (1 serving ½ cup)n1 large bunch of kale, collards, or bok choy, washedn2–3 cloves garlic, minced or cut into sliversNutrition(per serving)n1 tablespoon olive or coconut oiln½ cup veggie or chicken brothCalories: 56Fat (g): 3Sat. Fat (g): 0Chol (mg): 0Sodium (mg): 35Carb (g): 7Fiber (g): 1Protein (g): 2Directions1.Cut out the tough center stem from the kale or collards; chop or sliceinto small pieces. Bok choy has no tough center so just chop into smallpieces.2.Sauté garlic in olive or coconut oil for about 30 seconds over mediumheat. Add chopped greens and sauté for about 3–4 minutes.3.Bok choy needs no further cooking. For kale or collards, add broth, coverand simmer over low heat for about 10 minutes.Core Food Plan(per serving):Fats & Oils: 0.5ns Veg: 1.5Variation: For seasoned greens, add small amounts of any of the followingalone or in combination: dry chipotle pepper, balsamic vinegar, groundcumin or curry powder. 2015 The Institute for Functional Medicine
DETOX FOOD PLAN – RECIPES13Beans and Greens SoupMakes 8 servings (1 serving 1½ cups)n4 cups sliced yellow onions (approximately 3 onions)n¼ cup extra virgin olive oilNutrition(per serving)n3 garlic cloves, mincedn2 (15 ounces) cans white cannellini beans, drained & rinsedn1 large branch fresh rosemary (6–7 inches)n2 quarts low sodium chicken stock or brothn1 bay leafCalories: 246Fat (g): 7Sat. Fat (g): 1Chol (mg): 0Sodium (mg): 229Carb (g): 34Fiber (g): 11Protein (g): 14n6 cups chopped greens such as escarole, spinach, bok choy or kalen½ teaspoon sea saltn½ teaspoon black pepperCore Food Plan(per serving):Legumes: 1.5Fats & Oils: 1.5ns Veg: 2Directions1.In a large stockpot over low to medium heat, sauté the onions with theolive oil until the onions are translucent, about 5–10 minutes.2.Add the garlic and cook over low heat for 2 more minutes.3.Add the drained white beans, rosemary, chicken stock, and bay leaf. Cover,bring to a boil, and simmer for 30–40 minutes, until the beans are verysoft.4.Remove the rosemary branch and the bay leaf. In small batches, purée ina food processor, or leave soup in pot and use hand blender to purée.5.Return soup to the pot to reheat. Add greens and cook until they arewilted. If you are using escarole or kale, they will need a few minuteslonger than more tender greens. Season with salt and pepper. 2015 The Institute for Functional Medicine
DETOX FOOD PLAN – RECIPES14Black Soy Bean & Quinoa SoupMakes 8 servings (1 serving 1½–2 cups)n1 large onion, choppedn2 tablespoons olive oilNutrition(per serving)n4 cloves garlic, mincedn2 poblano peppers, seeded & choppedn2 jalapeño peppers, seeded & choppedn6 cups water or vegetarian brothn3 cans (16 ounces) black soy beans, drainedCalories: 274Fat (g): 12Sat. Fat (g): 2Chol (mg): 0Sodium (mg): 379Carb (g): 28Fiber (g): 12Protein (g): 17n2 teaspoons ground cuminn1 bunch cilantro, including stemsn1 teaspoon sea saltn2 cups cooked quinoa or brown riceDirections1.Sauté onion in olive oil until soft. Add garlic and sauté briefly. Add poblanoand jalapeño peppers, and continue to sauté about 5 more minutes.2.Add remaining ingredients, except for quinoa or rice, and simmer, coveredfor 20 minutes. Add cooked quinoa or rice and simmer another 5 minutes.Adjust seasonings and cool.3.In small batches, purée ½ of the soup in the food processor and return tosoup pot. Mix well, and reheat before serving.Core Food Plan(per serving):Proteins: 1Legumes: 0.5Fats & Oils: 1.5ns Veg: 1Grains: 1 2015 The Institute for Functional Medicine
DETOX FOOD PLAN – RECIPES15Collard-Wrapped Wild CodMakes 4 servingsn1 pound wild-caught cod fillets (4 fillets, 4 ounces each)n2 tablespoons coconut aminosNutrition(per serving)n1 quart watern4 collard leavesnBlack pepper, to tasten2 tablespoons coconut oiln4 lemon wedgesCalories: 165Fat (g): 8Sat. Fat (g): 6Chol (mg): 49Sodium (mg): 232Carb (g): 2Fiber (g): 1Protein (g): 21Directions1.Preheat oven to 375 F.2.In a baking dish, gently toss fish fillets with the coconut aminos, until thefish is covered with the sauce. Set aside.3.Boil water in a small saucepan. One at a time, blanch the collard leaves forjust a few seconds. Remove leaves, and lay flat on a cutting board. Cut offthe tough ends of the collard greens, and place one fish fillet in the centerof each collard green. Season the fish with cracked black pepper, and topeach fillet with ½ tablespoon of coconut oil. Wrap the fish firmly in thecollard leaves, and place seam side down in a shallow baking dish.4.Bake uncovered for 20 minutes. Serve with a lemon wedge.Core Food Plan(per serving):Proteins: 3Tips: Other fish can be used in place of cod. 2015 The Institute for Functional Medicine
DETOX FOOD PLAN – RECIPES16Cooked Red QuinoaMakes 8 servings (1 serving ½ cup)n2 cups watern1 pinch sea saltNutrition(per serving)n1 cup red quinoa, rinsed & drainedCalories: 85Fat (g): 1Sat. Fat (g): 0Chol (mg): 0Sodium (mg): 17Carb (g): 16Fiber (g): 3Protein (g): 3Directions1.Bring water to a boil in a medium heavy saucepan.2.Add sea salt and quinoa. Cover, and bring to a boil. Reduce heat to low,and simmer for 12 to 15 minutes.3.Remove from heat, and let sit, covered, for 5 more minutes before serving.Tips: Garnish with chopped fresh chives or basil, if desired.Core Food Plan(per serving):Grains: 1 2015 The Institute for Functional Medicine
DETOX FOOD PLAN – RECIPES17Curried Vegetable StewMakes 6 servings (1 serving 1¼ cups)n2 medium-large onions, dicedn1½ tablespoons coconut or olive oilNutrition(per serving)n3 garlic cloves, mincedn6 small new potatoes, unpeeled, washed and dicedn4 medium carrots, scrubbed & slicedn2 cups watern1 small head cauliflower, broken into bite-sized piecesCalories: 297Fat (g): 10Sat. Fat (g): 5Chol (mg): 1Sodium (mg): 413Carb (g): 48Fiber (g): 10Protein (g): 9n1 bunch baby bok choy, choppedn2 cups fresh green beans, cut into 1-inch pieces (or one 10 ounces packagefrozen cut green beans, thawed)n2–3 teaspoons grated fresh gingern1–2 teaspoons curry powdern3 teaspoons ground turmericn1 can (15-ounces) lite coconut milkn1–2 tablespoons red curry paste, for those who prefer a zippier tasten1½ cups frozen baby peas, thawedn½ teaspoon sea saltCore Food Plan(per serving):Fats & Oils: 2ns Veg: 2s Veg: 2Directions1.Sauté onion in oil for 3–4 minutes over medium heat in a large, heavy soup pot.2.Add garlic and sauté another minute.3.Now add potatoes, carrots, and 2 cups water. Bring to a simmer and cover. Cook for about 10 minutes.Potatoes will not be fully cooked yet.4.Add the cauliflower, bok choy, green beans, ginger, and spices. Cover and continue simmering gently forabout 10–15 minutes, until veggies are tender. Mash some of the potatoes against the side of the pot tothicken the soup.5.Now stir in the coconut milk and the curry paste, if using, being sure that the paste is well mixed in.6.Allow to simmer (on low heat) for 5–10 minutes and then turn off heat and let sit to blend flavors untilready to serve. Just before serving, stir in defrosted frozen baby peas (at about room temperature), addingsome sea salt to taste if needed.Tip: Potatoes may be replaced with celeriac to enhance detoxification or both may be omitted fromrecipe to decrease the carbohydrate content or glycemic load of this recipe. 2015 The Institute for Functional Medicine
DETOX FOOD PLAN – RECIPES18Fenugreek-Spiced Chicken with Sautéed Red ChardMakes 8 servings (1 serving ¾ cup chicken and sauce mixture and ¾–1 cup sautéed chard)n3 tablespoons coconut oil, dividedn1 small red onion, dicedNutrition(per serving):n2 garlic cloves, mincedn½ teaspoon cardamom powdern½ teaspoon coriander powdern1 teaspoon fenugreek powdern1 teaspoon chili powderCalories: 349Fat (g): 21Sat. Fat (g): 13Chol (mg): 151Sodium (mg): 788Carb (g): 10Fiber (g): 3Protein (g): 31n1 teaspoon sea saltn1 can (6 ounces) tomato pasten½ cup canned coconut milkn2½ pounds boneless, skinless chicken thighs, cut into bite-sized piecesn2 pounds red chard, diced, with tough stems removedn¼ cup grass-fed ghee or butter (optional)Core Food Plan(per serving):Proteins: 4Fats & Oils: 2ns Veg: 2Directions1.In a large skillet or medium stock pot, heat 1 tablespoon coconut oil over medium heat. Add thediced onion, and sauté until translucent. While onion is cooking, measure the spices into a small bowl(cardamom, coriander, fenugreek, chili powder, and salt).2.Once onions are translucent, turn the heat down to low. Add the spices, and stir well to make a paste.3.Add the tomato paste and stir, forming a thick mixture.4.Turn the heat back up to medium, and add the coconut milk. Stir frequently to blend into a thick sauce.5.Bring the sauce to a simmer, and add the chicken. Stir well, and turn the heat down to medium-low.Cover, and cook for approximately 15 minutes, stirring frequently, until the chicken is done all the waythrough.6.While the chicken is simmering, cook the chard in two batches. Using a large skillet, melt 1 tablespooncoconut oil, and sauté half of chard (1 pound) for 4–5 minutes, or until tender. Remove cooked chardto another dish, and repeat process with another 1 tablespoon coconut oil and remaining 1 pound ofchard.7.After the chicken is cooked, add the ghee or butter, and mix into the sauce until melted. Serve thechicken over the sautéed red chard.Tips: Save time by having the butcher cut the chicken into bite-sized pieces for you. 2015 The Institute for Functional Medicine
DETOX FOOD PLAN – RECIPES19Gluten-Free Baking Powder BiscuitsMakes 12 servings (1 serving 1 biscuit)n1½ cup brown rice flourn½ cup tapioca flourNutrition(per serving):n4 teaspoons baking powdern⅛ teaspoon saltn3 tablespoons coconut oiln1 cup unsweetened applesauceCalories: 143Fat (g): 4Sat. Fat (g): 3Chol (mg): 0Sodium (mg): 187Carb (g): 26Fiber (g): 1Protein (g): 1Directions1.Preheat oven to 425 F.Core Food Plan(per serving):2.In a medium-large mixing bowl, stir together dry ingredients (brown riceflour, tapioca flour, baking powder, and salt).Grains: 23.Sprinkle oil on top, and mix well with a pastry blender or fork, untilconsistency is crumbly.4.Mix in applesauce, and stir until blended.5.Drop 12 equal spoonfuls onto an ungreased cookie sheet. With spoon,lightly shape into biscuit.6.Bake 15–18 minutes until slightly browned.Tips: Serve warm for best flavor, but may be lightly reheated in a microwave. 2015 The Institute for Functional Medicine
DETOX FOOD PLAN – RECIPES20Gluten-Free Steel-Cut OatsMakes 4 servingsn4 cups watern1 cup gluten-free steel-cut oatsDirections1.In a medium saucepan, bring water to a boil.2.Add oats, and stir. Reduce heat to low, and allow to simmer, uncovered.3.Simmer for 25–30 minutes, stirring occasionally, until oats are of desiredtexture.Tips: Note that oats will thicken further after removing from heat. Refrigerateany leftovers. This dish may also be served topped with a spoonful of plaincoconut yogurt or soy yogurt. Or stir in additional milk of choice, and somefresh or dried berries. Adding flaxseed milk or ground meal would supportdetoxification.Nutrition(per serving):Calories: 170Fat (g): 3Sat. Fat (g): 1Chol (mg): 0Sodium (mg): 0Carb (g): 29Fiber (g): 5Protein (g): 7Core Food Plan(per serving):Grains: 2 2015 The Institute for Functional Medicine
DETOX FOOD PLAN – RECIPES21Hemp Chia Steel-Cut Oats in a JarMakes 4 servingsn1 cup steel-cut oatsn1 cup unsweetened hemp, almond, or coconut milkNutrition(per serving):n2 tablespoons chia seedsn¼ teaspoon vanilla extractn¼ teaspoon ground cinnamonn1 pinch nutmegn1 tablespoon raw honey, optionalCalories: 295Fat (g): 12Sat. Fat (g): 3Chol (mg): 0Sodium (mg): 49Carb (g): 39Fiber (g): 6Protein (g): 11n4 mason jars, with lidsn4 tablespoons shredded coconut, optionaln4 tablespoons chopped walnuts or pistachios, optionalDirections1.In a medium bowl, combine oats, milk, chia seeds, vanilla, cinnamon,nutmeg, and honey (if using), and stir to combine well. Divide evenlybetween 4 mason jars. Cover and refrigerate overnight.2.Remove from refrigerator, when ready to eat, or if you prefer, allowto come to room temperature before eating. Add 1 tablespoon each ofcoconut and nuts per serving.Core Food Plan(per serving):Nuts & Seeds: 2Fats & Oils: 0.5Fruits: 0.5Grains: 2Tips: This may also be served topped with a spoonful of plain coconut yogurtor soy yogurt. Or stir in additional milk of choice, and some fresh or driedberries. Adding flaxseed milk or ground meal would support detoxification. 2015 The Institute for Functional Medicine
DETOX FOOD PLAN – RECIPES22Kasha, Potatoes, and MushroomsMakes 6 servings (1 serving ¾ cup)n1 tablespoon extra virgin olive oiln1 small onion, chopped fineNutrition(per serving):n2 cloves garlic, mincedn1 teaspoon sea saltn1 small red potato or yam, ¼-inch dicen6 crimini mushrooms, chopped finen1 cup kashaCalories: 127Fat (g): 3Sat. Fat (g): 1Chol (mg): 5Sodium (mg): 339Carb (g): 24Fiber (g): 2Protein (g): 4n2 cups boiling watern¼ teaspoon freshly ground pepperDirections1.In a 3–4 quart heavy pot with a tight-fitting lid, heat the oil over mediumheat. Add onions, garlic, and salt, and sauté until the onion is golden andsoft. This will take at least 10 minutes. The more caramelized the onions,the better the flavor.2.Add 2 cups water to a tea kettle, and bring to a boil.3.While water is heating, add finely chopped potatoes and mushrooms.Sauté 3–4 minutes, covered, until juicy. Add kasha to mixture and stir,coating the kasha.4.Pour in boiling water, and turn heat to low. Cover pot, and simmer about15 minutes on low until water is absorbed. Remove lid, and allow kashato rest for 10 more minutes. Add pepper and stir.Core Food Plan(per serving):Fats & Oils: 0.5ns Veg: 1Grains: 1 2015 The Institute for Functional Medicine
DETOX FOOD PLAN – RECIPES23Lemon Cream with Blackberries and RaspberriesMakes 4 servingsn1 tablespoon grated lemon zest, dividedn¼ cup fresh lemon juiceNutrition(per serving):n½ cup honeyn1 package (12 ounces) silken tofu, firm or extra-firm, drainedn½ cup fresh blackberriesn½ cup fresh raspberriesCalories: 201Fat (g): 3Sat. Fat (g): 0Chol (mg): 0Sodium (mg): 32Carb (g): 43Fiber (g): 2Protein (g): 7Directions1.Combine 2½ teaspoons of the lemon zest, lemon juice, honey, and tofuin a blender or food processor. Purée ingredients until smooth, scrapingdown sides of blender with a rubber spatula as necessary.2.Divide lemon cream evenly among four bowls or serving glasses. Garnisheach portion with berries and reserved ½ teaspoon lemon zest.3.Serve immediately or refrigerate.Core Food Plan(per serving):Proteins: 1Fruits: 2.5Tips: You can make the lemon cream in advance, cover it, and keep it in therefrigerator for three days. 2015 The Institute for Functional Medicine
DETOX FOOD PLAN – RECIPES24Marinated VegetablesMakes 12 servings (1 serving ½ cup)n½ cup olive oiln¼ cup balsamic vinegarNutrition(per serving):n1 teaspoon dried oreganon1 teaspoon dried basil
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 Breakfast n Scrambled Eggs with Greens* n Gluten-Free Baking Powder Biscuits* n Melon n Rainbow Smoothie* n Poached Eggs over Spinach* n LO Gluten-Free Baking . DETOX FOOD PLAN – RECIPES 10
