HEALTH: 2013 Whole Living Action Plan: Day 1 Recipes

February 25, 2013

Back In Action

Ready to hit the reset button?  Enlist a friend to join you in a 21-day, whole-body detox designed to supercharge you!

2013 Whole Living Action Plan, Day 1 Recipes:

Breakfast: Mango-Tahini Smoothie

Lunch: French Lentil Salad

Dinner: Creamy Broccoli Soup 

How This Cleanse Works

1.GO STEP BY STEP
We built this plan around a simple base diet of lentils, fruits and vegetables, and nuts and seeds; these (plus oils and seasonings) are the only ingredients allowed for the first week. The subsequent weeks introduce variety, including fish and gluten-free grains in Week 2 and eggs in Week 3.

2. DEVISE A STRATEGY
We realize that making all of the plan’s recipes is no easy feat. So we’ve streamlined things this year with weekly meal-by-meal plans. To ease prep, some recipes have a make-ahead component, and most recipes make big batches, so you’ll always have a selection of leftovers in the fridge.

3. MAKE IT YOUR OWN
While there are 45 recipes in the cleanse, you can certainly improvise meals; simply follow the ingredient guidelines for each week. You can also carry over your favorite dishes as you enter a new week. Do keep in mind that while you should keep portions modest, counting calories is not part of the program. “This is not a calorie-restricted diet,” Blum says. “This is about food choices.”

It’s Time to Clean the Slate

No, we’re not talking about anything as extreme as fasting, but in these first days you’ll purify with a spare diet designed to heal your digestive system so it can focus on cleansing. “Your liver is burdened every day,” Blum says. “We’re removing all the stressors so it can start clearing out the muck.”

Keep In Mind:

By midweek, you’ll likely notice some unpleasant symptoms—fatigue, aches and pains, headache, bloat—as the body purges toxins. This is normal, so don’t lose heart. You should start to feel better by week’s end.

BASE DIET FOR THE PLAN
• Lentils
• Fruits and vegetables
• Nuts and seeds
• Oils and seasonings

What’s On the Menu

Not exactly the kind of bland stuff that springs to mind when you think “detox cuisine,” is it? Thank to Sarah Britton, the Copenhagen, Denmark–based holistic nutritionist behind the blog My New Roots (mynewroots.blogspot.com), whom we tapped for the second year in a row to create her always-fabulous food. Breakfasts are juices and smoothies, which are easy on digestion. For lunches and dinners, you’ll see lots of liver-boosting cruciferous vegetables and lentils (“They’re the legume that’s most easily digested,” Blum says of the latter). To ensure success this week, plan your meals and then prep whatever you can ahead of time (cook lentils, roast beets).

2013 Whole Living Action Plan, Day 1 Recipes

Mango-Tahini Smoothie

makes 1
2013 Whole Living Action Plan: Day 1, Breakfast

INGREDIENTS:

  • 1 cup slightly thawed frozen mango
  • 1 Tbsp tahini
  • 1 Tbsp lime juice
  • 1/2 cup water

INSTRUCTIONS:

Blend mango, tahini, lime juice, and water until smooth.

French Lentil Salad

makes 2

2013 Whole Living Action Plan: Day 1, Lunch

INGREDIENTS:

  • 2 Tbsp extra-virgin olive oil
  • 1 red onion, finely diced
  • 1 carrot, finely diced
  • 1 stalk celery, finely diced
  • 1 cup French green lentils, rinsed
  • Coarse salt and freshly ground black pepper
  • 1 Tbsp lemon juice
  • 1/4 tsp red pepper flakes
  • 1/2 cup toasted almonds, roughly chopped (optional)
  • 1 cup shredded red cabbage
  • 1 cup torn fresh herbs, such as flat-leaf parsley, tarragon, basil, and/or mint

INSTRUCTIONS:

In a medium saucepan, heat 1 Tbsp oil over medium heat. Add onion, carrot, and celery, and cook, stirring occasionally, until tender, about 6 minutes. Add lentils and cover with 2 inches of water. Bring to a boil, then reduce heat and simmer until lentils are tender, about 20 minutes. Drain and season with salt and pepper. Let cool.

In a medium bowl, whisk together remaining oil, lemon juice, and pepper flakes. Season with salt. Add lentils, almonds (if using), cabbage, and herbs and toss to combine.

Cook’s Note:
Refrigerate lentil salad in an airtight container up to 3 days

Creamy Broccoli Soup

makes 4
2013 Whole Living Action Plan: Day 1, Dinner

INGREDIENTS:

  • 1 Tbsp coconut or extra-virgin olive oil, plus more for drizzling
  • 1 medium yellow onion, diced
  • 2 cloves garlic, minced
  • 1/4 tsp red pepper flakes
  • 4 cups Cleansing Broth
  • 1 head broccoli, trimmed and chopped (6 cups)
  • 3 cups baby spinach
  • 1 avocado, chopped, plus more for garnish
  • Coarse salt and freshly ground black pepper

INSTRUCTIONS:

Heat oil in a medium pot over medium heat. Add onion, garlic, and pepper flakes and cook, stirring, until tender, 6 to 8 minutes. Add broth and bring to a boil. Add broccoli and cook, covered, until bright green and tender, about 2 minutes. Season with salt and pepper. Remove from heat, stir in spinach, and let cool slightly.

Transfer soup to blend and puree with avocado. Adjust seasoning. Garnish with avocado and a drizzle of olive oil.

Cook’s Note:
Refrigerate soup in an airtight container up to 3 days.

Recipes & Photos from WholeLiving.com

Keep it clean SaucyPants!

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