Recipes
Here are some basic recipes to be used during your detox. Please make sure the ingredients fit the day you are on.
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Minestrone Soup
(8 servings)
1 Tbsp. olive oil
1 medium to large onion, chopped
3 carrots, sliced or diced
2 stalks celery, diced
2 cloves garlic, minced
6 cups vegetable stock or water
1 bay leaf
1 28-oz. can tomatoes with juice
1/3 cup brown rice
1 16-oz. can organic kidney beans, undrained, or 2 cups home-cooked kidney beans
1 lb. fresh green beans, cut into 1-inch pieces or one 10-oz. package frozen cut green beans
In a 6-qt. pot, sauté onion, celery, carrots, and garlic until softened. Add stock or water, tomatoes, rice, and bay leaf. Bring to a boil and cover, reducing heat to a simmer for 50 minutes; stir occasionally. Stir in kidney beans and green beans and simmer for 5-10 minutes more until all vegetables are tender. Remove bay leaf before serving. Use leftovers for day 2 and/or freeze for day 20.
Black Bean Salad
(4 servings)
Combine in a bowl:
2 cups black beans
1 cup cherry tomatoes
¼ cup red onion, chopped
½ cup red or yellow bell pepper, chopped
1 Tbsp. olive oil
1 tsp. lemon juice or balsamic vinegar
1-2 tsp. cumin
Chill before serving.
Hummus
(6 servings)
(You may also purchase hummus from a health food store)
2 cups canned organic garbanzo beans (chickpeas), or cook from scratch if desired
1 tsp. cumin
¼ cup tahini (sesame butter)
1/3 cup lemon juice
2 Tbsp. olive oil or flaxseed oil
2 cloves of garlic, crushed
Paprika, sea salt, and fresh parsley to taste
Drain beans and reserve liquid. Blend beans with remaining ingredients. If mixture seems dry, add some of the reserved liquid slowly to the blender to make a smooth paste. Garnish with a sprinkle of paprika and parsley.
Ratatouille
(6 servings)
½ cup olive oil
2 large onions, sliced
3 garlic cloves, minced
1 medium eggplant, cut into 1” cubes
2 green peppers, chopped
3 zucchini, cut into ½” slices
1 28-oz. can tomatoes, drained, or 4 cups fresh tomatoes, chopped
1 tsp. salt
¼ tsp. pepper
1 tsp. oregano
½ tsp. thyme
In a 6-quart pot, sauté onion and garlic in oil for 2 minutes. Add eggplant and stir-fry for 5 minutes. Add peppers and cook 5 minutes. Add zucchini and cook for 5 more minutes; then add seasonings and tomatoes. Cover and simmer for 30 minutes.
Quinoa Salad
(12 servings)
1 ½ cups quinoa, rinsed well
3 cups vegetable broth or water
½ cup Basic Salad Dressing
1 red bell pepper, diced
1 cup frozen baby peas, thawed
¼ cup red onion, diced
3 scallions, thinly sliced (with 4” of green included) or 1 shallot, chopped
Add quinoa to broth or water in a medium sauce pan, stir and bring to a boil. Reduce to simmer; then cover and cook 15 minutes without stirring or until liquid is absorbed. Remove ingredients from saucepan and place in a bowl. Cool slightly and toss with salad dressing and remaining ingredients. Add more dressing if desired and adjust seasoning to taste, Add any leftover veggies for variety.
Basic Salad Dressing
(2-3 servings)
Mix well in a shaker jar and store any leftovers in your refrigerator.
¼ cup flaxseed oil (or 2 Tbsp. each flaxseed and olive oils)
1-2 Tbsp. vinegar (apple, cider, tarragon, rice, red wine, balsamic, ume plum)
½-1 Tbsp. water
1 tsp. Dijon-type mustard (optional, but delicious), whisked into liquid for easy mixing
Whole or minced garlic, oregano, basil, or other herbs of choice
Increase recipe for multiple servings. Keep a jar in the refrigerator at work and one at home for convenience.
Spicy Black Beans and Tomatoes
(8 servings)
1 tsp. olive oil
1 small onion, chopped
2 cloves garlic, minced
1 can chopped stewed tomatoes or 2 to 3 fresh tomatoes, chopped
1 4-oz. can diced green chilies
1 15-oz. can black beans, drained or 2 cups home-cooked beans
½ tsp. cumin
½ tsp. ground red pepper
¼ tsp. chili powder
1 Tbsp. chopped fresh cilantro or parsley
Sauté chopped onion and minced garlic in olive oil over medium heat until tender. Add tomatoes and green chilies. Reduce heat and cook uncovered for 6 to 8 minutes or until thickened. Stir in beans and remaining ingredients. Cover and heat 5 minutes more. Freeze leftovers for days 16-18.
Bean & Spinach Soup
(6 servings)
2 cups white kidney beans (cannellini), canned or home-cooked
1-2 cups kidney or red beans, canned or home-cooked
1 cup garbanzo beans (chickpeas), canned or home-cooked
2-3 cups fresh spinach or escarole, washed, drained, and chopped or 10-oz. frozen chopped spinach
4 cups vegetable broth
2 medium onions, chopped
1 large clove garlic, minced
1 tsp. dried basil
1 Tbsp. dried parsley
1 tsp. dried oregano
Pepper to taste
Combine all ingredients and simmer about 45 minutes, until onions are soft.
Vegetarian Chili
(4 servings)
1 Tbsp. olive oil
1 medium onion, chopped
2 whole carrots, diced
4 cloves garlic, minced
1 sweet red bell pepper, chopped
1 green bell pepper, chopped
1 jalapeno pepper, fresh or canned, finely chopped
2 Tbsp. chili powder
1 tsp. cumin
1 cup cooked kidney beans
1 cup cooked pinto beans
1 28-oz. can tomatoes, chopped (reserve juice)
½ tsp. freshly ground pepper
2 Tbsp. parsley, finely chopped
In a large (non-aluminum) soup kettle, heat oil over low heat; add onion, carrot, garlic, and peppers. Cover and cook until vegetables are very soft, about 10 minutes. Remove lid, add chili powder and cumin and cook an additional 2 to 3 minutes, stirring occasionally. Add beans, tomatoes, and their juice. Simmer 20 minutes. Add pepper. Top bowls of chili with parsley. Freeze leftovers for use on days 21-28.
Baked Apples
(2 servings)
Core 2 apples and peel only the top 1/3 skin. Place in baking pan, pour ½ cup apple juice over and sprinkle with ½ tsp. cinnamon. Bake at 350?F for 20-30 minutes or until soft and juicy.
Quinoa Vegetable Soup
(4-6 servings)
¼ cup quinoa (well rinsed)
½ cup carrots, diced
¼ cup celery, diced
2 Tbsp. onion, chopped
¼ cup green bell pepper, diced
2 cloves garlic, chopped
2 tsp. olive oil
4 cups water
½ cup tomato, chopped
½ cup cabbage, chopped
Salt and pepper to taste
¼ cup fresh parsley, chopped
Sauté quinoa, carrots, celery, onions, green bell pepper, and garlic in oil until softened. Add water, tomato, and cabbage. Bring to a boil. Simmer 20 to 30 minutes or until tender. Season to taste and garnish with parsley. For variations, try adding some of your other favorite vegetables, chopped and sautéed.
Lentil Salad
(3-4 servings)
2 cups lentils, picked over and rinsed
3 ½ cups water
2-3 Tbsp. red wine or balsamic vinegar
1/3 cup olive oil
2 garlic cloves, minced
2 tsp. dried basil
1 tsp. fine sea salt
¼ tsp. freshly ground black pepper
½ cup black olives, chopped
½ cup carrots, shredded
2 medium tomatoes, cut into 1/2-inch pieces, or 1 cup cherry tomatoes
1 medium red bell pepper, seeded and cut into ½-inch pieces
1 small red onion, finely chopped
1 cup fresh parsley, coarsely chopped
Simmer lentils, covered in water, until tender-30 to 45 minutes. Drain and cool. Combine vinegar, olive oil, garlic, basil, salt, and pepper in a jar; mix well. Combine remaining ingredients with lentils and toss with the dressing. Refrigerate for 1 hour before serving.
Black Bean Soup
1 Tbsp. olive oil
1 medium onion, chopped
2 garlic cloves, minced
2 tsp. chili powder
1 tsp. ground cumin
2 cans black beans, rinsed and drained
1 can (1 ¾ c) organic vegetable broth
2 cups water
½ cup cilantro chopped
1 lime
In a 3 quart pot, heat oil over medium heat, add onion and garlic and cook until tender. Stir in chili powder, cumin, beans, broth and water and heat to boiling. Reduce heat to low and simmer for 15 miutes. Use handheld mixer to blend the soup together to a creamy consistency. Garnish with cilantro and lime wedges. May add avocado for a garnish as well.
3 Bean Salad
1 15-oz. can garbanzo beans (drained and rinsed)
1 15-oz. can cannellini beans (drained and rinsed)
1 15-oz. can of kidney beans (drained and rinsed)
2 celery stalks (finely chopped)
1 cup fresh, finely chopped flat-leaf parsley
1 Tbsp. fresh, finely chopped rosemary
½ red onion (finely chopped)
1/3 cup apple cider vinegar
¼ cup olive oil
¼ tsp. black pepper
1 tsp. salt
In a large bowl, mix the celery, parsley, onion, the three beans and rosemary. In a small bowl, whip up the vinegar, olive oil, salt and pepper. Add this dressing to the beans. Chill beans in the refrigerator for several hours, to allow the beans to soak up the flavor of the dressing.
Hummus with Dipping Vegetables
2 15-oz. cans of garbanzo beans (chickpeas), drained and rinsed
4 garlic cloves (minced and then mashed)
2/3 cup of tahini (roasted, not raw)
¼ cup olive oil
½ cup water
½ tsp. salt
Pine nuts (toasted) and parsley (chopped) for garnish
Juice of 1 large lemon
In a food processor, combine the garbanzo beans, mashed garlic, tahini, ½ cup water, lemon juice and olive oil. Blend until smooth. Add salt, starting at a half a teaspoon (to taste). Place this mixture into a serving dish and sprinkle with toasted pine nuts and chopped parsley. Can be served with carrots, celery, cucumbers, peppers, or your choice of vegetables used for dipping.
Vegetable Broth
2 cups spinach
2 cups broccoli heads
2 quarts distilled water
3 cups celery stalk
2 cups red-skinned organic potao peels, ½ inch thick
1 small zucchini
Chop all the vegetables into very fine pieces. Place them in the water and bring to a boil with the lid on. Lower the heat and simmer for 20-30 minutes. Strain and drink the broth. This broth will keep for 3 days in the refrigerator. It may also be made in larger quantities and frozen.
Vegetable Jambalaya
2 ¾-oz. whole grain rice
2 Tbsp. olive oil
2 garlic cloves, crushed or grated
1 red onion cut into bite-size pieces
1 eggplant, diced
1 green bell pepper, diced
½ cup frozen peas
1 cup broccoli florets
2/3 cup organic vegetable broth
8-oz. fresh or canned chopped tomatoes
1 Tbsp. tomato paste
1 tsp. creole seasoning
Salt and pepper to taste
½ tsp. chili flakes
Cook rice as directed on package and set aside. Heat the olive oil in heavy skillet and cook garlic and onion for approximately 2-3 minutes. Add the eggplant, bell pepper, peas and broccoli stirring occasionally and cooking for 5 minutes. Stir in the vegetable broth, tomatoes, tomato paste, creole seasoning and chili flakes. Use salt and pepper to taste and cook for approximately 15-20 minutes. Stir in the rice and cook until hot.
Bean Burgers
1 Tbsp. sunflower oil
1 onion, finely chopped
1 garlic clove, finely chopped
1 tsp. ground coriander
1 tsp. ground cumin
5-oz. white mushrooms, finely chopped
1 ½ cups canned red pinto or red kidney beans, drained and rinsed
2 Tbsp. chopped fresh parsley
Salt and black pepper to taste
Heat the oil and skillet. Add the onion and cook until soft. Add the garlic, coriander, cumin and mushrooms and continue to cook for 5-6 minutes, stirring constantly. Transfer the mixture into a bowl. Place the beans in a small bowl and mash with a fork. Stir the beans into the mushroom mixture with the parsley and season to taste with salt and pepper. Divide the mixture into 4 equal portions, brush with oil and cook on the grill or stovetop until heated through. Top with lettuce, tomato, peppers or the topping of your choice.
Rice and Beans
1 cup whole rice grain
4 Tbsp. olive oil
1 small green bell pepper, chopped
1 small red bell pepper, chopped
1 onion, chopped
1 small red or green chili, chopped
2 tomatoes, chopped
1 cup canned red kidney beans, rinsed and drained
1 Tbsp. chopped fresh basil
2 tsp. chopped fresh thyme
1 tsp. Cajun spice
Salt and pepper to taste
Cook the rice according to package directions, set aside. Heat oil in skillet and add green and red peppers and onion and cook for 5 minutes or until soft. Add the chili and tomatoes and cook for another 2-3 minutes. Add the vegetable mixture and the drained red kidney beans to the cooked rice and blend. Add the chopped fresh herbs and Cajun spice and season with salt and pepper to taste.
Stir-Fried Greens
8 scallions
2 celery stalks
1 cup white radish
1 ½ cup sugar snap or snow peas
1 ½ cup Napa cabbage
6-oz. bok choy or spinach
2 Tbsp. olive oil
1 Tbsp. sesame oil
2 garlic cloves, finely chopped or grated
1 tsp finely grated fresh ginger root
Pepper to taste
Cut the scallions, celery, white radish and peas into strips. Shred the Napa cabbage and the bok choy or spinach. Heat the olive oil and sesame oil together in a wok and add the garlic. Add the scallions, celery, white radish and peas to the wok and stir-fry for about 2 minutes. Add the shredded Napa cabbage and bok choy or spinach to the skillet and stir-fry for another minute or so. Add ginger and pepper and cook another minute.
Black Bean Salad Topped with Guacamole
1 can organic black beans drained
½ small onion, finely chopped
½ cup fresh chopped cilantro
½ cup diced tomato
A drizzle of extra virgin olive oil
Juice of ½ a lemon
Salt and pepper to taste
Mix all ingredients together.
Guacamole
2 avocados
½ cup fresh cilantro
1 clove garlic
4-5 cherry tomatoes
Juice of ½ a lemon
Salt to taste
Cut the avocados in half and remove pit. Scoop out flesh with a spoon and place in a food processor. Add fresh cilantro, garlic, and cherry tomatoes. Blend until all ingredients are pureed in the food processor. Squeeze in lemon juice and season with salt to taste.
Stuffed Peppers
4 green peppers (or any color pepper of your choice)
2 cups cooked long grain rice
1 can organic stewed tomatoes
1 small onion, chopped
1 cup fresh mushrooms, chopped
2 Tbsp. fresh basil, minced
Salt and pepper to taste
Cut peppers in half and place in an oven-safe dish. Mix together rice, tomatoes, onion, mushrooms, basil and salt and pepper. Stuff the pepper halves with the rice mixture so that each pepper contains an even amount of the rice mixture. Bake in the oven at 350?F for 30 minutes or until peppers are tender.