The Bon Appetit 2012 Food Lovers Cleanse http://www.bonappetit.com/sandbox/pages/food-lovers-cleanse/cleanse- a.html Table Of Contents DAY 1..............................................................2 DAY 2..............................................................9 DAY 3.............................................................15 DAY 4.............................................................20 DAY 5.............................................................25 DAY 6.............................................................29 DAY 7.............................................................34 DAY 8.............................................................42 DAY 9.............................................................48 DAY 10............................................................54 DAY 11............................................................59 DAY 12............................................................65 DAY 13............................................................69 Day 14............................................................74 1
DAY 1.....................................................................................................................................................2
DAY 2.....................................................................................................................................................9
DAY 3...................................................................................................................................................15
DAY 4...................................................................................................................................................20
DAY 5...................................................................................................................................................25
DAY 6...................................................................................................................................................29
DAY 7...................................................................................................................................................34
DAY 8...................................................................................................................................................42
DAY 9...................................................................................................................................................48
DAY 10.................................................................................................................................................54
DAY 11.................................................................................................................................................59
DAY 12.................................................................................................................................................65
DAY 13.................................................................................................................................................69
Day 14..................................................................................................................................................74
Ten-Grain Hot Cereal (such as Bob's Red Mill brand) with blueberries and walnuts, and hot teaPortions to Serve 1: 1/4 cup hot cereal uncooked/dry; 1-2 Tbsp. nuts; 1/2 cup blueberries; 12 oz. tea
2
Lunch
Cooked Lentils with low-fat Greek-style yogurt.Portions to Serve 1: 1/2-3/4 cup lentils; 1/4 cup Greek-style yogurt
Recipe makes 6-8 Servings
This recipe makes extra in order to stock our Week 1 Cleanse Pantry. We recommend making this dish on Sunday so that it's on hand throughout the week.
2 cups lentils (French green or black beluga) 2 Tbsp. olive oil 2 tsp. kosher salt plus more for seasoning
Optional Aromatics:
1 carrot, peeled; fennel fronds; 3 sprigs thyme; 3 sprigs flat-leaf parsley; 1 medium onion; 1 celery stick; 1 bay leaf; 1 head of garlic (the top 1/3 sliced off), and 1 whole dried chile
Place 4 cups water, lentils, oil, and salt in a heavy large saucepan and bring to a boil. Add any or all of the aromatics and return to a boil. Reduce heat and simmer until lentils are tender and no longer chalky at their core, about 30–45 minutes. Season to taste with salt. Let lentils cool in the cooking liquid. DO AHEAD: Cover and chill lentils in liquid for up to 5 days. When ready to serve, scoop lentils out of liquid with a strainer or slotted spoon.
3
Butter lettuce salad with orange segments and avocado with Miso-Lime DressingPortions: 2-2 1/2 cups lettuce; 1/2 cup oranges; 1/3 avocado; 1-2 Tbsp. dressing
Miso Lime DressingMakes 1 Cup
This recipe makes extra in order to stock our Week 1 Cleanse Pantry. We recommend making it on Sunday so that it's on hand throughout the week.
1/4 cup white miso (fermented soy bean paste) 2 Tbsp. rice wine vinegar 1 Tbsp. honey 1/4 cup canola or vegetable oil Zest and juice from 1 lime (plus more)
Blend all ingredients and 1/4 cup water in a blender until smooth. Do Ahead: Cover and chill for up to 1 week in an airtight container. To freshen the dressing after a few days, add a squeeze of lime or lemon juice.
4
Dinner
Black Cod with Caramelized Onions and ApplesPortions to Serve 1: 406 oz. cod; 1/2-3/4 cup onions and apples
4 Servings
1 1/3 lb. black cod, skin removed, in four 6-oz. portions Kosher salt and red pepper (cayenne or piment d'Espelette) 2 Tbsp. olive oil, divided 1 large firm apple (such as Braeburn), skin on, cored, cut into 8
wedges 1 cup Caramelized Onions (see recipe below) 12 oz. dry hard cider 1 tsp. juniper berries 1 bay leaf
Season cod with salt and red pepper (use a light touch with cayenne). Heat a large deep nonreactive skillet over medium-high heat. Add 1 Tbsp. olive oil and swirl to coat pan. Add apple wedges in a single layer and cook for 4-5 minutes, until browned on the bottom. turn apples and cook for another 3-4 minutes until browned on the other side. Remove from pan and set aside on a plate.
Pour remaining 1 Tbsp. oil on pan. Pat cod dry with a paper towel and place in pan. Cook for about 5 minutes until one side of the fish is lightly browned. Temporarily remove fish to the plate. Add the caramelized onions, cider, juniper berries and bay leaf to skillet and stir. Once mixture is boiling, arrange fish, raw side down, and apples in pan. cover, turn the heat down to medium-low, and cook
5
until fish is opaque at the center, 4-6 minutes longer. Remove fish from pan. Increase heat and cook onion mixture, uncovered, until thick and saucelike, about 3 minutes. Divide the onion mixture among low bowls and arrange fish and apples in each bowl.
Caramelized OnionsMakes 2 1/2 Cups
This recipe makes extra in order to stock our Week 1 Cleanse Pantry. We recommend making it on Sunday so that it's on hand throughout the week.
1/4 cup olive oil 5 lb. yellow onions, cored, thinly sliced 3 sprigs thyme 2 Tbsp. kosher salt
Heat oil in a large (at least 5 quarts) skillet over medium heat. Add onions, thyme, and salt. Cook, stirring frequently, until they are soft and golden brown, 45-60 minutes. If the onions start to brown too much, add 1/4 cup water and scrape onions off bottom of pan, then reduce heat and proceed. When cool, remove thyme sprigs. Do Ahead: If you haven't already, freeze 1 1/4 cups of the onions for the next two weeks of the Food Lover's Cleanse and reserve the rest in the fridge.
Kale Salad with Pine Nuts and Currants3-4 Servings
If you followed our do-ahead Week 1 Cleanse Pantry tips, you will have already soaked currants and toasted the pine nuts for this recipe. If not, don't worry, just soak the currants as you prepare the rest of dinner; toasting pine nuts is quick.
1 Tbsp. dried currants 4 Tbsp. white balsamic vinegar, divided 1 Tbsp. unseasoned rice vinegar 1 Tbsp. honey 1 Tbsp. extra-virgin olive oil 1 tsp. salt 1 bunch Tuscan kale (about 1/2 lb.), center ribs and stems removed, leaves thinly sliced
crosswise 1 Tbsp. pine nuts, lightly toasted
Place currants in small bowl; add 2 Tbsp. white balsamic vinegar. Let soak overnight. drain currants.
Whisk remaining 2 Tbsp. white balsamic vinegar, rice vinegar, honey, oil, and salt in large bowl. Add kale, currants, and pine nuts; toss to coat. Let marinate 20 minutes at room temperature, tossing occasionally. Season to taste with salt and pepper.
6
Roasted Sweet Potatoes with Chile and Orange4 Servings
1 lb. garnet yams or other sweet potato, washed, unpeeled 3 Tbsp. olive oil 1 1/2 tsp. kosher salt 1 orange zested 1 tsp. ancho chile powder or 1/2 tsp. crushed red pepper flakes
Preheat oven to 425°. Slice sweet potatoes into 1/2" rounds, discarding any gnarled ends. toss sweet potatoes with olive oil, salt, orange zest, and chile powder.
Lay potatoes out in a single layer on a sheet pan, and roast at 425° for 20-25 minutes until the tops of the potato slices are toasted in spots.
Snack
Pumpkin Smoothie1 Serving
1/4 cup almond milk 1/4 cup unsweetened nonfat yogurt 1/3 cup canned pumpkin puree 1/4 cup applesauce 1/4 tsp. dried ginger Pinch of dried clove
Blend all of the ingredients in a blender until smooth.
7
Dessert
Dark Chocolate and TangerineDark chocolate and a tangerinePortions: 1 oz. chocolate; 1 piece of fruit
8
DAY 2
Breakfast
Raspberry-Hazelnut-Hemp Seed MuesliPortions to Serve 1: 2/3-3/4 cup muesli; 1/2 cup raspberries
Note: If you didn't have time to make your muesli last night, simply combine raspberries, toasted hazelnuts, and hemp seeds, chopped apple, clementine slices, and a few tablespoons of low-fat yogurt.
1/2 large apple, skin on, cored, shredded (about 4 oz.)1/2 cup oatmeal (not quick-cooking)1/2 cup frozen raspberriesFresh-squeezed juice of 1 clementine or 1/ navel orangePinch of salt1/3 cup unsweetened non fat yogurt1 Tbsp. hazelnuts, toasted and chopped 1 Tbsp. hemp seeds, toasted
Combine shredded apple, oatmeal, raspberries, orange juice, salt, and yogurt in a large cereal bowl.
9
cover tightly and let chill overnight. To serve in the morning, sprinkle with the toasted nuts and seeds.
Lunch
Cannelini bean and spinach salad with tuna and Walnut Oil DressingPortions to Serve 1: 1/2 cup beans; 2 cups of spinach; 4-6 oz. tuna; 1-2 Tbsp. dressing
Walnut Oil DressingMakes 2/3 CupThis recipe makes extra in order to stock our Week 1 Cleanse Pantry. We recommend making it on Sunday so that it's on hand throughout the week. If you're just joining us now, here's the recipe.
1 shallot, minced2 Tbsp. red wine vinegar1 tsp. Dijon mustard 3 Tbsp. olive oil3 T sp. walnut oilKosher salt and freshly ground black pepperFresh lime or lemon juice
Combine shallot, vinegar, and Dijon mustard, and let macerate for at least 15 minutes. Slowly whisk oils into shallot mixture (or, if you have a jar with a lid, add oils, screw on lid, and shake to combine). Season to taste with salt and pepper. Do Ahead: Cover and chill for up to 1 week in an airtight container. To freshen the dressing after a few days, add a squeeze of lime or lemon juice.
10
Dinner
Five-Spice Beet Soup4 ServingsLeftover alert! This soup is on your Food Lover's Cleanse plan for lunch tomorrow; be sure to make enough.
4 2"-2 1/2" diameter beets, scrubbed, trimmed, unpeeled, each cut into 6 wedges (about 3 1/2 cups)3 cups vegetable broth, divided1 Tbsp. olive oil1 medium-size red onion, thinly sliced (2 cups)1 celery stalk with leaves, stalk chopped, leaves sliced2 teaspoons grated peeled fresh ginger1/4 tsp. (or more) Chinese five-spice powder2 Tbsp. low-fat yogurt or low-fat Greek-style yogurt
Place beet wedges in 4-cup glass measuring cup. Add 2 cups broth; cover with paper plate and microwave on high until tender, about 15 minutes.
Meanwhile, heat oil in heavy medium saucepan over medium heat. Add onion and chopped celery stalk; cover and cook until almost tender and translucent, stirring often, about 12 minutes.
Add beet mixture and 1 cup broth to onion mixture; cover and simmer 4 minutes. Mix in ginger and
11
1/4 teaspoon five-spice powder. Transfer to blender; cover and puree. Season soup to taste with salt, pepper, and additional five-spice powder, if desired; rewarm if necessary. ladle soup into 4 bowls. Top with yogurt and sliced celery leaves.
Pan-Seared Salmon with Pumpkin Seed-Cilantro Pesto4 ServingsLeftover alert! This salmon is on your Food Lover's Cleanse plan for lunch tomorrow; be sure to make enough. (If you followed our do-ahead Week 1 Cleanse Pantry tips, you'll already have toasted the pumpkin seeds.)
2 1/2 tsp. plus 1/4 cup extra-virgin olive oil, divided1/2 cup shelled pumpkin seeds (pepitas)1/2 cup (firmly packed) cilantro leaves and stems1/2 tsp. cracked coriander seeds1/2 garlic clove, coarsely chopped1 Tbsp. (or more) fresh lime juiceKosher salt and freshly ground black pepper4 6-oz. salmon fillets (preferably wild)1 lime, cut into 4 wedges
Heat 1 1/2 tsp. oil in a large nonstick skillet over medium-high heat. Add pumpkin seeds; sauté until beginning to brown and pop, about 2 minutes. Transfer seeds to paper towels to drain; let cool. Reserve skillet.
Pulse 6 Tbsp. pumpkin seeds. cilantro, coriander seeds, and garlic in a food processor until coarsely chopped. With machine running, gradually add 1 Tbsp. lime juice, 1/4 cup oil, then 1/4 cup water, blending until coarse purée forms. Season pesto to taste with salt, pepper, and more lime juice, if desired.
Heat remaining 1 tsp. oil in reserved skillet over mediu heat. Season salmon fillets with salt and pepper. Add to skillet and cook until just opaque in center, 3-4 minutes per side. Place fillets on plates. Spoon pesto over. Garnish with remaining pumpkin seeds. Serve with lime wedges.
Cooked Lentils with low-fat Greek-style yogurt.Portions to Serve 1: 1/2-3/4 cup lentils; 1/4 cup Greek-style yogurt
6-8 ServingsThis recipe makes extra in order to stock our Week 1 Cleanse Pantry. We recommend making this dish on Sunday so that it's on hand throughout the week.
2 cups lentils (French green or black beluga)2 Tbsp. olive oil2 tsp. kosher salt plus more for seasoning
Optional Aromatics: 1 carrot, peeled; fennel fronds; 3 sprigs thyme; 3 sprigs flat-leaf parsley; 1 medium onion; 1 celery stick; 1 bay leaf; 1 head of garlic (the top 1/3 sliced off), and 1 whole dried
12
chile
Place 4 cups water, lentils, oil, and salt in a heavy large saucepan and bring to a boil. Add any or all of the aromatics and return to a boil. Reduce heat and simmer until lentils are tender and no longer chalky at their core, about 30–45 minutes. Season to taste with salt. Let lentils cool in the cooking liquid. DO AHEAD: Cover and chill lentils in liquid for up to 5 days. When ready to serve, scoop lentils out of liquid with a strainer or slotted spoon.
Snack
Apple with rye crisp crackers and chevre (goat cheese)Portions to Serve 1: 1 small apple; 2 crackers, 1 Tbsp. chevre
13
Dessert
Dark chocolate with pear slicesPortions to Serve 1: 1 oz. chocolate; 1 piece of fruit
14
DAY 3
Breakfast
Two-egg omelet with Caramelized OnionsPortions to Serve 1: 2 eggs; 1/4 cup onions
Caramelized Onions Makes 2 1/2 CupsThis recipe makes extra in order to stock our Week 1 Cleanse Pantry. We recommend making it on Sunday so that it's on hand throughout the week. If you're just going us now, here's the recipe.
1/4 cup olive oil5 lb. yellow onions, cored, thinly sliced3 sprigs thyme2 Tbsp. kosher salt
Heat oil in a large (at least 5 quarts) skillet over medium heat. Add onions, thyme, and salt. Cook, stirring frequently, until they are soft and golden brown, 45-60 minutes. If the onions start to brown too much, add 1/4 cup water and scrape onions off bottom of pan, then reduce heat and proceed. When cool, remove thyme sprigs. Do Ahead: If you haven't already, freeze 1 1/4 cups of the onions for the next two weeks of the Food Lover's Cleanse and reserve the rest in the fridge. To Thaw: Place onions in a microwave-safe bowl and cook at 50 percent power until softened, 2-3 minutes. (Alternatively, transfer to the fridge and let defrost the day before using.)
15
Lunch
Leftover SalmonLeftover Salmon (see recipe on day 2 dinner) mixed into butter lettuce salad with grapefruit slices and Miso-Lime Dressing Portion to Serve: 2-3 cups total; 4-6 oz. salmon
Leftover Five-Spice Beet Soup (see recipe on day 2 dinner)Portion to Serve 1: 12 oz.
Miso Lime DressingMakes 1 Cup
This recipe makes extra in order to stock our Week 1 Cleanse Pantry. We recommend making it on Sunday so that it's on hand throughout the week.
1/4 cup white miso (fermented soy bean paste)2 Tbsp. rice wine vinegar1 Tbsp. honey 1/4 cup canola or vegetable oilZest and juice from 1 lime (plus more)
Blend all ingredients and 1/4 cup water in a blender until smooth. Do Ahead: Cover and chill for up to 1 week in an airtight container. To freshen the dressing after a few days, add a squeeze of lime or lemon juice.
16
Dinner
Stir-Fried Bok Choy and Mizuna with TofuPortions to Serve 1: 2 cups total; 6 oz. tofuMakes 4 Servings
Leftover alert! This tofu is on your Food lover's Cleanse plan for lunch tomorrow; be sure to make enough.
Whisk 2 Tbsp. soy sauce, 2 tsp. sesame oil, and 1/2 tsp. vinegar in bowl.
Stack 2 paper towels on work surface. Cut tofu crosswise into 3/4"-thick slices; cut each slice crosswise in half. Arrange tofu on paper towels and let stand 10 minutes. Pat top of tofu dry.
Heat canola oil in large nonstick skillet over medium-high heat. Add tofu and cook, without moving, until golden brown on bottom, 2-3 minutes per side. Transfer tofu to paper towel to drain, then place tofu on sheet of foil and brush both sides with soy sauce mixture.
Wipe out any canola oil from skillet. Add 2 tsp. sesame oil and place skillet over medium heat. Add scallions, ginger, and garlic. Stir until fragrant, about 30 seconds. Add remaining 1 1/2 Tbsp. soy sauce and 2 tsp. vinegar, then bok choy. Toss until bok choy wilts, 102 minutes. Add mizuna in 2 batches, tossing to wilt before adding more, 1-2 minutes per batch. Season greens with salt and pepper. Add tofu to skillet. Toss gently to blend. Transfer to platter.
17
Brown Rice and Carrot Pilaf8-10 ServingsLeftover alert! This soup is on your Food Lover's Cleanse plan for lunch tomorrow and dinner the next day; be sure to make enough. It is based on Lundberg brown basmati rice, but read the directions on your brown basmati back aging and adjust the liquid-to-rice ratio. We subtracted about a quarter cup of liquid from our recipe since the carrots and onions exude their own juice.
1 small onion, minced4 Tbsp. olive oil, divided5 carrots, peeled, then shredded on the large holes of a box grater2 large garlic cloves, minced1 sprig thyme (optional); 2 cups brown basmati rice, or other brown rice3 1/4 cups low-sodium chicken broth Kosher salt (start with 1 1/2 tsp.)Freshly ground black pepper
Heat 2 Tbsp. oil in a heavy-bottomed pot (at least 3 quarts) over medium heat. Sweat the onion in the oil for about 5 minutes, stirring frequently, then stir in the carrots and the garlic (and thyme if using) with 1 1/2 tsp. kosher salt, and cook for 5 minutes longer. Add rice and cook for an additional minute, stirring frequently. Pour in chicken broth and bring liquid to a boil over high heat. cover pot, reduce heat to low, and cook for 50 minutes.
Remove from heat and fluff rice with a fork. Taste to the rice for seasoning, and adjust with pepper and a little more salt, and up to 2 Tbsp. olive oil if necessary. Cover rice and let steam off the heat for 10 more minutes before serving.
Snack
Rye crisp crackers topped with avocado, chili powder, and saltPortion to Serve 1: 3 crackers; 1/3 avocado sliced; sprinkle of chili and salt
18
Dessert
Blood oranges with pomegranate seedsPortion to Serve 1: 1 1/2 cups
19
DAY 4
Breakfast
Hot CerealTen-Grain Hot Cereal (such as Bob's Red Mill brand) with blueberries and walnuts, and hot teaPortions to Serve 1: 1/4 cup hot cereal uncooked/dry; 1-2 Tbsp. nuts; 1/2 cup blueberries; 12 oz. tea
LunchLeftover Five-Spice Beet Soup (see recipe on day 2 dinner)Portion to Serve 1: 12 oz.
Leftover Brown Rice and Carrot Pilaf (see recipe on day 3 dinner)Portion to Serve 1: 1 cup
Leftover Tofu (see recipe on day 3 dinner) with arugula salad with dried cranberries and pumpkin seeds with Miso-Lime DressingPortion to Serve 1: 4 oz. tofu
Miso Lime DressingMakes 1 CupThis recipe makes extra in order to stock our Week 1 Cleanse Pantry. We recommend making it on Sunday so that it's on hand throughout the week.
1/4 cup white miso (fermented soy bean paste)2 Tbsp. rice wine vinegar1 Tbsp. honey 1/4 cup canola or vegetable oilZest and juice from 1 lime (plus more)
Blend all ingredients and 1/4 cup water in a blender until smooth. Do Ahead: Cover and chill for up to 1 week in an airtight container. To freshen the dressing after a few days, add a squeeze of lime or lemon juice.
20
Dinner
Cider-Glazed Chicken Breasts with Apple-Fennel Salad4 Servings
4 skinless, boneless chicken breasts (about 1 3/4 lb. total)1/2 Granny Smith apple1/2 small shallot, finely chopped3 Tbsp. apple cider vinegar, divided3/4 tsp. English mustard powder5 Tbsp. grape seed or canola oil, divided1/2 cup apple cider1 Tbsp. unsalted butter4 cups mixed baby lettuces1/2 fennel bulb, thinly sliced lengthwise with a mandoline or sharp knifeIngredient Info: English mustard powder is available at many supermarkets and at specialty food stores. if you can't find it, use Dijon mustard.
Preheat oven to 400°F. Season chicken breasts with salt and pepper; set aside. Cut 1 small slice from apple; finely chop to make 1 Tbsp. minced apple. Transfer minced apple to a small bowl. Add shallot to bowl. Whisk in 2 Tbsp. cider vinegar and mustard. Let mixture macerate for 10 minutes. Whisk in 3 Tbsp. oil; season vinaigrette to taste with salt and pepper.
21
Heat remaining 2 Tbsp. oil in a large ovenproof skillet over medium-high heat. Add chicken and cook until golden brown, about 4 minutes. Flip chicken and transfer skillet to oven. Roast until cooked through, 12-14 minutes. Transfer chicken to a plate, reserving skillet; set aside.
Return skillet to medium-high heat. Add cider, scraping up any browned bits from bottom of pan; boil until liquid is reduced by half, 2-3 minutes. Add remaining 1 Tbsp. vinegar. remove pan from heat and swirl in butter. Season cider sauce with salt and set aside.
Thinly slice remaining apple and transfer to a medium bowl; add lettuces and fennel. Drizzle some vinaigrette over, season to taste with salt and pepper, and toss to coat. Divide salad and chicken among plates; spoon sauce over chicken.
Fennel-Meyer Lemon RelishMakes 1 1/2 CupsThis recipe makes extra in order to stock our Week 1 Cleanse Pantry. We recommend making it on Sunday so that it's on hand throughout the week.
2 Meyer lemons1 Tbsp. olive oil1 fennel bulb (about 8 oz.) trimmed, diced into 1/4" pieces1 onion (8 oz.), trimmed, cut into 1/4" pieces1 tsp. fennel seeds4 tsp. (plus more) honey1 tsp. kosher salt plus more for seasoning
Cut lemons in eighths and trim out any seeds and strings. Then coarsely chop both the remaining lemon peel and flesh. Seat aside. Heat oil in a large non reactive sauté pan (such as stainless steel, anodized aluminum, enamel, or nonstick) over medium-high heat.
Toss in fennel, onion and fennel seeds and cook, stirring occasionally, until just beginning to brown, about 5 minutes. Add honey, salt, reserved lemon, and 1/2 cup water, and turn heat to medium. Continue cooking and stirring until liquid is completely reduced. Adjust seasoning to taste with salt and more honey, if desired. Do Ahead: Cover and chill relish in an airtight container for up to 2 weeks.
Broccoli Rabe with Chili-Garlic Black Bean OilPortion to Serve 1: 1-1 1/2 cups
Chili-Garlic Black Bean OilMakes 3/4 CupThis recipe makes extra in order to stock our Week 1 Cleanse Pantry. We recommend making it on Sunday so that it's on hand throughout the week. If you're just joining us now, here's the recipe.
3/4 cup vegetable or peanut oil, divided2 large cloves garlic, chopped1 tsp. crushed red pepper flakes
22
2 Tbsp. fermented black beans, coarsely choppedIngredient Info: Fermented black beans are sold at most Asian markets. If they prove too hard to find, you can make this oil with just crushed red pepper flakes and garlic.
In a medium skillet, warm 1/4 cup oil over medium heat. Add garlic and sizzle until fragrant, about 30 seconds. Stir in the red pepper flakes and beans. Cook until garlic is just beginning to turn golden, 15-30 seconds longer.
Remove pan from heat and add oil. When cool enough to handle, chill oil in airtight container and let infuse at least overnight before using. Do Ahead: Chill oil in airtight container for up 2 weeks.
(Leftover alert! The broccoli rate is on your Food Lover's Cleanse plan for lunch tomorrow; be sure to make enough.)
To use with greens: Bring large bot of salted water to a boil. Blanch broccoli rate until tender, but still toothsome. Drain thoroughly. Heat 2 Tbsp. Chili-Garlic Black Bean Oil in a skillet over medium-high heat. Add vegetables and toss a few times. Once fragrant, serve immediately, or cook a little further until vegetables are slightly browned.
Snack
Pear slices with low-fat Greek-style yogurt and maple syrupPortions to Serve 1: 1 pear; 4 oz. yogurt; 2 tsp. maple syrup
23
Dessert
Mixed citrus saladPortion to Serve 1: 2 cups
24
DAY 5
Breakfast
Raspberry-Hazelnut-Hemp Seed MuesliPortions to Serve 1: 2/3-3/4 cup muesli; 1/2 cup raspberries
Note: If you didn't have time to make your muesli last night, simply combine raspberries, toasted hazelnuts, and hemp seeds, chopped apple, clementine slices, and a few tablespoons of low-fat yogurt.
1/2 large apple, skin on, cored, shredded (about 4 oz.)1/2 cup oatmeal (not quick-cooking)1/2 cup frozen raspberriesFresh-squeezed juice of 1 clementine or 1/ navel orangePinch of salt1/3 cup unsweetened non fat yogurt1 Tbsp. hazelnuts, toasted and chopped 1 Tbsp. hemp seeds, toasted
Combine shredded apple, oatmeal, raspberries, orange juice, salt, and yogurt in a large cereal bowl.
25
cover tightly and let chill overnight. To serve in the morning, sprinkle with the toasted nuts and seeds.
Lunch
Leftover Cider-Glazed Chicken Breasts (see recipe on day 4 dinner)
Fennel-Meyer Lemon Relish(see recipe on day 4 dinner)
Shredded carrot, scallions, almonds, and dried cranberries with Walnut Oil DressingPortions To Serve 1: 4-6 oz. chicken; 2 cups salad; 3 Tbsp. dressing
Walnut Oil DressingMakes 2/3 CupThis recipe makes extra in order to stock our Week 1 Cleanse Pantry. We recommend making it on Sunday so that it's on hand throughout the week. If you're just joining us now, here's the recipe.
1 shallot, minced2 Tbsp. red wine vinegar1 tsp. Dijon mustard 3 Tbsp. olive oil3 T sp. walnut oilKosher salt and freshly ground black pepperFresh lime or lemon juice
26
Combine shallot, vinegar, and Dijon mustard, and let macerate for at least 15 minutes. Slowly whisk oils into shallot mixture (or, if you have a jar with a lid, add oils, screw on lid, and shake to combine). Season to taste with salt and pepper. Do Ahead: Cover and chill for up to 1 week in an airtight container. To freshen the dressing after a few days, add a squeeze of lime or lemon juice
Dinner
Pumpkin-Shrimp Curry with Leftover Brown Rice and Carrot Pilaf (see recipe on day 3 dinner) and Leftover Broccoli Rabe with Chili-Garlic Black Bean Oil(see recipe on day 4 dinner).Portions to Serve: 1-1/2 cups curry; 3/4-1 cup Pilaf; 1-1 1/2 cups Broccoli Rabe
Pumpkin-Shrimp Curry4 ServingsLeftover alert! Save some of the butternut squash you'll roast for this recipe and use it to make both your snack and your dinner tomorrow
2 Tbsp. olive oil1 cup sliced onion1 Tbsp. minced ginger1 Tbsp. minced garlic1 plum tomato, chopped1 15-oz. can pumpkin puree
27
2 cups vegetable broth1 cup unsweetened coconut milk1 1/2 tsp. curry powder1/8 tsp. cayenne pepper1 cup butternut squash, roasted and diced1 lb. shrimp, peeled and deveined1 1/2 tsp. fresh lime juiceCilantroLime zest
Heat olive oil in a large saucepan over medium heat. Add onion and ginger; sauté until soft, about 8 minutes. Add garlic; cook for 1 minute. Stir in plum tomato and pumpkin puree; cook, stirring frequently, until pumpkin is golden brown, about 10 minutes. Add vegetable broth, coconut milk, curry powder, and cayenne pepper; simmer for 20 minutes. Add butternut squash, shrimp, and lime juice. Simmer until shrimp are cooked and squash is warm. Top with cilantro and lime zest.
Snack
Hard-boiled egg with smoked saltPortions to Serve 1: 1 egg; small pinch of salt
Note: Hard-boil an extra egg now and serve it for your snack on day 7.
How to Hard-Boil EggsPlace eggs in small saucepan. Add cold water to cover by 1". Bring just to boil, remove from heat, cover, and let stand for 11 minutes. Drain. Cover with ice water to cool. Crack eggs on flat countertop until cracked all over. Peel under cool water.
28
Dessert
Dark chocolate with pear slicesPortions to Serve 1: 1 oz. chocolate; 1 pear
DAY 6
Breakfast
Two-egg omelet with Fennel-Meyer Lemon Relish(see recipe on day 4 dinner)Portions to Serve 1: 2 eggs; 3-4 Tbsp. relish
29
Lunch
Leftover Pumpkin Shrimp Curry (see recipe day 5 dinner) with Brown rice
Spinach Salad with orange segments and pumpkin seeds with Walnut Oil DressingPortions to Serve 1: 2 cups spinach; 1/2 cup orange segments; 2-3 tsp. pumpkin seeds; 3 Tbsp. dressingNote: If you followed our do-ahead week 1 Cleanse Pantry tips, you'll already have toasted pumpkin seeds to use here. If not, don't worry; toasting them is quick.
Walnut Oil DressingMakes 2/3 CupThis recipe makes extra in order to stock our Week 1 Cleanse Pantry. We recommend making it on Sunday so that it's on hand throughout the week. If you're just joining us now, here's the recipe.
1 shallot, minced2 Tbsp. red wine vinegar1 tsp. Dijon mustard 3 Tbsp. olive oil3 T sp. walnut oilKosher salt and freshly ground black pepperFresh lime or lemon juice
30
Combine shallot, vinegar, and Dijon mustard, and let macerate for at least 15 minutes. Slowly whisk oils into shallot mixture (or, if you have a jar with a lid, add oils, screw on lid, and shake to combine). Season to taste with salt and pepper. Do Ahead: Cover and chill for up to 1 week in an airtight container. To freshen the dressing after a few days, add a squeeze of lime or lemon juice.
Dinner
Sake-Braised Clams with Soba NoodlesPortions to Serve 1: 1 lb. clams; 1 1/2 cups soba
2 Servings
2 Tbsp. vegetable oil2 garlic cloves, peeled, sliced2 1/2" slices of ginger1 jalapeno, stem removed and sliced2 lb. Manila clams, rinsed and sorted (discard any broken clams, or ones that do not clamp shut after squeezing them)1 1/2 cups dry sake4 oz. soba noodles, cooked according to package directionsCilantro sprigs
Heat oil in a large (3-4 quarts) deep braising pan or wok over medium-high heat. Add in garlic cloves, ginger, and jalapeno and cook until fragrant. Add clams, stir, and then pour in sake. Cover the pan
31
and steam for 6-10 minutes, until all clams are open.
Remove clams from broth with a slotted spoon. Place cooked soba noodles in broth and swish around until warmed through. Divide noodles between two bowls, place clams atop noodles, and divide broth between bowls. Garnish with cilantro sprigs.
Baby bok choy with Garlic-Chili-Black Bean OilPortion to Serve 1: 1 1/2-2 cups
Chili-Garlic Black Bean OilMakes 3/4 CupThis recipe makes extra in order to stock our Week 1 Cleanse Pantry. We recommend making it on Sunday so that it's on hand throughout the week. If you're just joining us now, here's the recipe.
3/4 cup vegetable or peanut oil, divided2 large cloves garlic, chopped1 tsp. crushed red pepper flakes2 Tbsp. fermented black beans, coarsely choppedIngredient Info: Fermented black beans are sold at most Asian markets. If they prove too hard to find, you can make this oil with just crushed red pepper flakes and garlic.
In a medium skillet, warm 1/4 cup oil over medium heat. Add garlic and sizzle until fragrant, about 30 seconds. Stir in the red pepper flakes and beans. Cook until garlic is just beginning to turn golden, 15-30 seconds longer.
Remove pan from heat and add oil. When cool enough to handle, chill oil in airtight container and let infuse at least overnight before using. Do Ahead: Chill oil in airtight container for up 2 weeks.
(Leftover alert! The broccoli rate is on your Food Lover's Cleanse plan for lunch tomorrow; be sure to make enough.)
To use with greens: Bring large bot of salted water to a boil. Blanch broccoli rate until tender, but still toothsome. Drain thoroughly. Heat 2 Tbsp. Chili-Garlic Black Bean Oil in a skillet over medium-high heat. Add vegetables and toss a few times. Once fragrant, serve immediately, or cook a little further until vegetables are slightly browned.
Snack
Pumpkin SmoothieRecipe as before. Use some of the roasted butternut squash from day 5's curry instead of pumpkin puree, if you want
32
Dessert
Citrus salad with pomegranate seedsPortion to Serve 1: 1 1/2 cups
33
DAY 7
Breakfast
Spelt Pancakes with Maple Applesauce and Almonds6 ServingsPortion to Serve 1: 2 small-medium pancakes; 1-2 Tbsp. almonds
1 cup whole grain spelt flour1/4 cup oat flour1/4 cup rice flour1 Tbsp. (packed) light brown sugar2 tsp. baking powder1 tsp. kosher salt1/2 tsp. ground cinnamon1/4 tsp. baking soda1 cup rice milk or soy milk1/2 cup plain whole-milk yogurt3 large eggs3 Tbsp. olive oil plus more for griddle
Sift first 8 ingredients into a large bowl; set aside. Whisk rice milk, yogurt, eggs, and 3 Tbsp. oil in a medium bowl to blend; add to dry ingredients. Stir just to blend.
34
Preheat oven to 200°F. Preheat a griddle or large nonstick skillet over medium heat. Lightly brush with oil. Working in batches, use a 1/4-cup measure to pour batter onto griddle. Cook until pancake bottoms are browned and bubbles begin to pom on top, about 3 minutes. Flip; cook until just cooked through and brown on bottom, about 1 minute. Transfer to oven to keep warm while making remaining pancakes.
Maple ApplesauceMakes about 4 CupsLeaving the peels on gives this sauce a distinctively apple-y perfume, and if you use red apples, a slightly pink ting. If you care for smoother texture, it's easy to refine the sauce by running it through a food mill. Note: We've included this recipe, but if you're short on time and didn't make it as part of your Cleanse Pantry, you can use store-bought instead.
12 apples, skins on, cored and cut into 1" chunks1/4 cup (plus more) pure maple syrup1/2 tsp. kosher saltLemon juice
Place 1/3 cup water, apples, maple syrup, and a pinch of salt in a large (at least 5 quarts) nonreactive pot. Bring to a boil over high heat, then cover, and reduce heat to medium-low. Cook, stirring mixture every 5 minutes and crushing apples with a potato masher or a stiff whisk until they are completely soft, 35-45 minutes. If a smooth texture is desired, let applesauce cool a bit and then run through the coarse screen of a food mill. Add lemon juice to taste and more maple syrup, if desired.
35
Lunch
Arugula salad with sliced smoked salmon, grapefruit, and avocado with Walnut Oil DressingPortions to Serve 1: 2 cups arugula; 4-6 oz. salmon; 3/4-1 cup grapefruit; 1/3 avocado; 1-2 Tbsp. dressing
Rye crisp crackersPortion to Serve 1: 2-3 Crackers
Orange slicesPortion to Serve 1: 1-1 1/2 cups
Walnut Oil DressingMakes 2/3 CupThis recipe makes extra in order to stock our Week 1 Cleanse Pantry. We recommend making it on Sunday so that it's on hand throughout the week. If you're just joining us now, here's the recipe.
1 shallot, minced2 Tbsp. red wine vinegar1 tsp. Dijon mustard 3 Tbsp. olive oil3 T sp. walnut oilKosher salt and freshly ground black pepperFresh lime or lemon juice
36
Combine shallot, vinegar, and Dijon mustard, and let macerate for at least 15 minutes. Slowly whisk oils into shallot mixture (or, if you have a jar with a lid, add oils, screw on lid, and shake to combine). Season to taste with salt and pepper. Do Ahead: Cover and chill for up to 1 week in an airtight container. To freshen the dressing after a few days, add a squeeze of lime or lemon juice.
Dinner
Pan-Roasted Vegetable CurryPortion to Serve 1: 1-1 1/2 cups4-6 ServingsLeftover alert! This curry is on your Food Lover's Cleanse plan for lunch tomorrow and on day 10; be sure to make enough (and freeze 2 cups for day 10)
1 large delicate squash, seeded, cut into 1/4" slices (reserve peel)3 carrots, peeled, cut into 1" pieces3 parsnips, peeled and sliced into 1" pieces1 head cauliflower, cut into florets1 large onion, cut into 1/2" wedges4 cloves garlic1 Tbsp. brown mustard seeds1 Tbsp. cumin seeds2 tsp. coriander seeds1 tsp. fennel seeds1/4 tsp. ground clove
37
1 cinnamon stick3 cardamom pods (optional) 3 Tbsp. olive oilKosher salt1 15-oz. can chickpeas, rinsed and drained1 cup Slow-Roasted Cherry Tomatoes (see recipe below)Cilantro, coarsely choppedLow-fat Greek-style yogurt
Preheat oven to 425°.
In a large bowl, toss the first 13 ingredients with olive oil. Season with salt.
In a deep, large baking pan, spread the vegetables in a single layer. (If you do not have a large enough pan, divide the vegetables into 2 large rimmed baking dishes.) Roast for 24-330 minutes, until they start to brown.
Add chickpeas, tomatoes, and 1/2 cup water. Bake until the mixture is almost dry, about 10 minutes.
Serve in bowls, garnished with cilantro and a dollop of yogurt.
Slow-Roasted Cherry TomatoesMakes 1 1/2 CupsLeftover alert! This recipe is on your Food Lover's Cleanse plan for dinner on day 8; be sure to make enough.
2 9-oz. packages cherry tomatoes (such as Sun Gold or Sweet 100), small tomatoes on the vine, or 1 lb. other small sweet tomatoes1 Tbsp. extra-virgin olive oil1 tsp. kosher salt1/2 tsp. freshly ground black pepper
Preheat oven to 300°. Place a wire rack inside a rimmed baking sheet. Brush tomatoes with oil, then season with salt and pepper. Transfer tomatoes to prepared rack, keeping tomatoes attached if they're still on the vine.
Roast tomatoes until skins are shrivelled but tomatoes are still plump, about 1 1/2 hours. Let tomatoes and their juices cool to room temperature. Do Ahead: To store, once cool, transfer tomatoes and juices to an airtight container and refrigerate for up to 3 days.
Braised Greens with LeeksPortion to Serve 1: 1 1/2-2 cups4 ServingsTime-saving tip! You'll be eating this side dish on day 10 of the cleanse, so do double the prep now if you have the time: Slice double the chard and leeks and store in an airtight container in the fridge.
2 lb. kale or Swiss chard, center stem discarded, leaves thinly sliced
38
4 leeks, white and pale green parts only, thinly sliced crosswise4 Tbsp. olive oil plus extra for drizzling4 cloves garlic, thinly sliced2 tsp. crushed red pepper flakesKosher salt2 Tbsp. lemon juice
In a large bowl of cold water, rinse the kale and leeks. Let them sit in the liquid for 5 minutes, allowing any sediment to fall to the bottom of the bowl.
Heat oil in a large, deep skillet over medium-high heat. Add the garlic and red pepper flakes and sizzle until fragrant. Carefully lift the greens out of the bowl and into the pan; the water clinging to the leaves will help steam the greens. Cover pan and lower the heat to medium. After 2 minutes, remove the lid, stir the greens with tongs, and season with salt. Continue cooking, uncovered, until greens are tender, about 10 minutes. Finish with lemon juice and a drizzle of oil.
Orange-Scented BulgurPortion to Serve 1: 3/4 cup6-8 ServingsLeftover alert! This soup is on your Food Lover's Cleanse plan for dinner tomorrow and breakfast the day after; be sure to make enough.
2 cups bulgur2 tsp. kosher salt1 bay leafZest of 1 orange1/2 cup freshly squeezed orange juice1 1/2 Tbsp. olive oil
Place the bulgur, 3 1/2 cups water, salt, bay leaf and orange juice in a 3-quart saucepan and bring to a boil. Reduce to a simmer and cover, cooking until the bulgur absorbs all of the liquid, about 15 minutes.
Remove from heat, stir in orange zest and olive oil, and recover the pot. let stand for 5 minutes before fluffing with a fork and serving.
Snack
Hard-boiled egg with smoked saltPortions to Serve 1: 1 egg; small pinch of salt
Note: Hard-boil an extra egg now and serve it for your snack on day 7.
How to Hard-Boil EggsPlace eggs in small saucepan. Add cold water to cover by 1". Bring just to boil, remove from heat,
39
cover, and let stand for 11 minutes. Drain. Cover with ice water to cool. Crack eggs on flat countertop until cracked all over. Peel under cool water.
Dessert
Chocolate, Pumpkin, with Sesame Seed Bark and grapesPortion to Serve 1: 1 oz. bark; 1-1 1/2 cups grapesLeftover alert! This bark is on your food Lover's Cleanse for dessert 4 nights in Week 2; be sure to make enough.
8 oz. bittersweet chocolate, at least 70% cacao, broken into small pieces1/4 cup pumpkin seeds2 Tbsp. hemp seeds2 Tbsp. sesame seeds1/4 tsp. coarse sea salt
Line a sheet pan with a silicone mat or parchment paper.
Place chocolate in microwave-safe bowl and cook in the microwave for 1 minute. Remove bowl and stir chocolate. Continue cooking, stirring chocolate every 30 seconds, until fully melted.
Meanwhile toast seeds in batches. Warm a dry skillet over medium-high heat. Add pumpkin seeds and toast, stirring occasionally, until they start to pop, about 1 minute. Pour seeds into a bowl. Next, toast hemp seeds, stirring frequently until fragrant and just starting to turn a pale straw gold color, a little less than 1 minute. Pour seeds into bowl with pumpkin seeds. Finally, toast sesame seeds until
40
they are fragrant and just starting to turn color, a little less than 1 minute. Add toasted sesame seeds to the bowl and stir the seed mixture, seasoning with salt.
Pour melted chocolate out onto the prepared sheet pan, and smooth out into a thin even layer, about 1/8" thick (it will not cover the entire sheet pan). Evenly sprinkle the seed combination over the chocolate and then let cool for 2 hours or more.
Once the chocolate has set, break into approximately 1-oz. pieces. Do Ahead: Can be stored in an airtight container in the refrigerator for up to 1 week.
41
DAY 8
Breakfast
Hot CerealTen-Grain Hot Cereal (such as Bob's Red Mill brand) with blueberries and walnuts, and hot teaPortions to Serve 1: 1/4 cup hot cereal uncooked/dry; 1-2 Tbsp. nuts; 1/2 cup blueberries; 12 oz. tea
Lunch
Leftover Pan-Roasted Vegetable Curry (see recipe on day 7 dinner)Portion to Serve 1: 1 1/2-2 cupsLeftover alert! This curry is also on your Food Lover's Cleanse plan for lunch day 10; be sure to save some. (If you're following our make-ahead tips, you should have some in the freezer.)
Grapes, walnuts, and mache salad with Walnut Oil DressingPortions to Serve 1: 1/2 cup grapes; 1 Tbsp. walnuts; 2 cups mache; 1-2 Tbsp. dressing
Hard-boiled eggPortion to Serve 1: 1 egg
Walnut Oil DressingMakes 2/3 CupThis recipe makes extra in order to stock our Week 2 Cleanse Pantry. We recommend making it on
42
Sunday so that it's on hand throughout the week. If you're just joining us now, here's the recipe.
1 shallot, minced2 Tbsp. red wine vinegar1 tsp. Dijon mustard 3 Tbsp. olive oil3 T sp. walnut oilKosher salt and freshly ground black pepperFresh lime or lemon juice
Combine shallot, vinegar, and Dijon mustard, and let macerate for at least 15 minutes. Slowly whisk oils into shallot mixture (or, if you have a jar with a lid, add oils, screw on lid, and shake to combine). Season to taste with salt and pepper. Do Ahead: Cover and chill for up to 1 week in an airtight container. To freshen the dressing after a few days, add a squeeze of lime or lemon juice.
How to Hard-Boil EggsPlace eggs in small saucepan. Add cold water to cover by 1". Bring just to boil, remove from heat, cover, and let stand for 11 minutes. Drain. Cover with ice water to cool. Crack eggs on flat countertop until cracked all over. Peel under cool water.
Dinner
43
Moroccan-Style Lentil & Chickpea Soup with Lamb and Roasted TomatoesPortion to Serve 1: 12-16 oz.4-6 ServingsLeftover alert! This soup is on your Food Lover's Cleanse plan for lunch tomorrow; be sure to make enough.
2 Tbsp. olive oil1/2 lb. ground lamb1/2 tsp. crushed red pepper flakes1 cinnamon stick1 tsp. turmeric1 tsp. ground cumin2 large celery stalks, finely chopped1 large onion, peeled, chopped2 1/2" slices of ginger root3 Tbsp. tomato pasteKosher salt1 cup French green lentils1/2 cup chopped cilantro, divided1 cup Slow-Roasted Cherry Tomatoes (see recipe below), roughly chopped1 1/2 cups cooked chickpeas or one 15-oz. can chickpeas, drainedFreshly ground black pepperFresh lemon juice plus lemon wedges for garnish
Heat oil in a large, nonreactive stock pot over medium-high heat. Add meat and cook for 5 minutes, stirring once or twice.
Stir in red pepper flakes, cinnamon, turmeric, and cumin and cook for 1 minute or until fragrant. Add celery, onion, and ginger and scrape any browned bits from bottom of pan. Cook until vegetables become glossy and translucent, about 5 minutes.
Stir in tomato paste and 2 tsp. kosher salt. Stir in the lentils, and half of the cilantro; cook for 1 minute. Add 6 cups water and bring to a boil, then lower the heat and cook for 20 minutes. Add roasted tomatoes and chickpeas and simmer for 10 minutes longer, or until lentils are cooked through. Adjust seasoning with salt, black pepper, and lemon juice. Ladle soup into bowls and garnish each with remaining cilantro and a lemon wedge.
Slow-Roasted Cherry TomatoesMakes 1 1/2 CupsLeftover alert! This recipe is on your Food Lover's Cleanse plan for dinner on day 8; be sure to make enough.
44
2 9-oz. packages cherry tomatoes (such as Sun Gold or Sweet 100), small tomatoes on the vine, or 1 lb. other small sweet tomatoes1 Tbsp. extra-virgin olive oil1 tsp. kosher salt1/2 tsp. freshly ground black pepper
Preheat oven to 300°. Place a wire rack inside a rimmed baking sheet. Brush tomatoes with oil, then season with salt and pepper. Transfer tomatoes to prepared rack, keeping tomatoes attached if they're still on the vine.
Roast tomatoes until skins are shriveled but tomatoes are still plump, about 1 1/2 hours. Let tomatoes and their juices cool to room temperature. Do Ahead: To store, once cool, transfer tomatoes and juices to an airtight container and refrigerate for up to 3 days.
Caramelized Cumin-Roasted Carrots with Leftover BulgurPortion to Serve 1: 1 1/2 cups carrots; 3/4-1 cup6 ServingsLeftover alert! These carrots are on your Food Lover's Cleanse plan for lunch tomorrow; be sure to make enough.
Nonstick vegetable oil spray12 medium to large carrots, peeled, cut on diagonal into 1/2"-thick pieces2 Tbsp. extra-virgin olive oil1 1/2 tsp. cumin seeds2 tsp. coarse kosher
Preheat oven to 400°. Spray large rimmed baking sheet with nonstick spray.
Combine carrots and all remaining ingredients in large bowl; toss to coat. Spread in single layer on prepared baking sheet. Roast carrots until tender and lightly caramelized, turning carrots over once, 35-40 minutes.
45
Snack
Applesauce with low-fat Greek-style yogurt and hazelnutsPortions to Serve 1: 4 0z. applesauce; 4 oz. yogurt; 1 Tbsp. hazelnutsNote: We've included a homemade applesauce recipe, but if you're short on time and didn't make it as part of your Cleanse Pantry, you can use store-bought instead.
Maple ApplesauceMakes about 4 CupsLeaving the peels on gives this sauce a distinctively apple-y perfume, and if you use red apples, a slightly pink ting. If you care for smoother texture, it's easy to refine the sauce by running it through a food mill. Note: We've included this recipe, but if you're short on time and didn't make it as part of your Cleanse Pantry, you can use store-bought instead.
12 apples, skins on, cored and cut into 1" chunks1/4 cup (plus more) pure maple syrup1/2 tsp. kosher saltLemon juice
Place 1/3 cup water, apples, maple syrup, and a pinch of salt in a large (at least 5 quarts) nonreactive pot. Bring to a boil over high heat, then cover, and reduce heat to medium-low. Cook, stirring mixture every 5 minutes and crushing apples with a potato masher or a stiff whisk until they are completely soft, 35-45 minutes. If a smooth texture is desired, let applesauce cool a bit and then run through the coarse screen of a food mill. Add lemon juice to taste and more maple syrup, if desired.
46
Dessert
Orange & TeaPortion to Serve 1:1 orange12 oz. Tea
47
DAY 9
Breakfast
Leftover BulgurLeftover Orange-Scented Bulgur (see recipe on day 7 dinner) with almond milk and almondsPortions to Serve 1: 2/3 cup bulgur; 1/2 cup almond milk; 1-2 Tbsp. almonds
48
Lunch
Leftover Moroccan-Style Lentil and Chickpea Soup (see recipe on day 8 dinner)Portion to Serve 1: 12-16 oz.
Leftover Caramelized Cumin-Roasted Carrots(see recipe on day 8 dinner) with oranges, mache, and Miso-Lime DressingPortions to Serve 1: 2 cups salad; 1-2 Tbsp. dressing
Miso Lime DressingMakes 1 Cup
This recipe makes extra in order to stock our Week 1 Cleanse Pantry. We recommend making it on Sunday so that it's on hand throughout the week.
1/4 cup white miso (fermented soy bean paste)2 Tbsp. rice wine vinegar1 Tbsp. honey 1/4 cup canola or vegetable oilZest and juice from 1 lime (plus more)
Blend all ingredients and 1/4 cup water in a blender until smooth. Do Ahead: Cover and chill for up
49
to 1 week in an airtight container. To freshen the dressing after a few days, add a squeeze of lime or lemon juice.
Dinner
Baked Coconut Tofu Portion to Serve 1: 6 oz3-4 ServingsLeftover alert! This tofu is on your Food Lover's Cleanse plan for lunch tomorrow; be sure to make enough.
1 14-16 oz. package firm tofu, drained1/2 cup stirred coconut milk1/3 cup chopped cilantro1/2 Serrano pepper, seeds, stem, and core removed1 clove garlic, peeled roughly chopped1 tsp. coarsely chopped ginger1 tsp. honey1 tsp. kosher salt plus more
Slice tofu in half lengthwise, and then slice each resulting brick of tofu into 1/2" slices. Pat dry with paper towels.
In a blender, combine coconut milk, cilantro, Serrano pepper, garlic, ginger, honey and salt. Puree
50
until smooth. Place tofu in a sturdy gallon-size zip-top bag (or alternately, in a covered, low sided dish). Pour in the coconut mixture, and then gently agitate the bag to coat the tofu slices with the liquid. Let marinate in the refrigerator for at least 1/2 hour and up to 24 hours.
Preheat oven to 425°. Grease a baking sheet with oil. Remove tofu from bag, shaking excess marinade off of each slice, and lay on the prepared sheet in a single layer.
Bake tofu in the oven for 10 minutes and then flip each slice with a spatula. Return to the oven until the slices are light golden brown, approximately 10 more minutes. Season with additional salt if desired.
Remove unsightly outer leaves from cabbage. Then pull of rest of leaves and trim their ruffled tops. (Reserve top for another use.) Slice the ridged stem of each leaf diagonally into 1/8" sticks. Continue working through cabbage this way until you have rounded 4 cups of sliced cabbage stems.
Toss cabbage with salt and a handful of ice. Place in a colander or strainer set above a medium or large bowl. Let sit for 1/2 hour. Stir together rice vinegar, lime juice, honey, and ginger.
To finish pickled cabbage, remove any remaining chunks of ice. Squeeze the cabbage stems over the bowl to remove any excess dampness, then transfer to a dry bowl. Toss with the lime juice mixture and the cilantro and mint.
Bok choy with Chili-Garlic Black Bean OilPortion to Serve 1: 1 1/2 cups
Chili-Garlic Black Bean OilMakes 3/4 Cup
This recipe makes extra in order to stock our Week 1 Cleanse Pantry. We recommend making it on Sunday so that it's on hand throughout the week. If you're just joining us now, here's the recipe.
3/4 cup vegetable or peanut oil, divided2 large cloves garlic, chopped1 tsp. crushed red pepper flakes
51
2 Tbsp. fermented black beans, coarsely choppedIngredient Info: Fermented black beans are sold at most Asian markets. If they prove too hard to find, you can make this oil with just crushed red pepper flakes and garlic.
In a medium skillet, warm 1/4 cup oil over medium heat. Add garlic and sizzle until fragrant, about 30 seconds. Stir in the red pepper flakes and beans. Cook until garlic is just beginning to turn golden, 15-30 seconds longer.
Remove pan from heat and add oil. When cool enough to handle, chill oil in airtight container and let infuse at least overnight before using. Do Ahead: Chill oil in airtight container for up 2 weeks.
(Leftover alert! The broccoli rate is on your Food Lover's Cleanse plan for lunch tomorrow; be sure to make enough.)
To use with greens: Bring large bot of salted water to a boil. Blanch broccoli rate until tender, but still toothsome. Drain thoroughly. Heat 2 Tbsp. Chili-Garlic Black Bean Oil in a skillet over medium-high heat. Add vegetables and toss a few times. Once fragrant, serve immediately, or cook a little further until vegetables are slightly browned.
Ginger-Scallion QuinoaPortion to Serve 1: 3/4 cup4-6 ServingsLeftover alert! This soup is on your Food Lover's Cleanse plan for dinner tomorrow and lunch the next day; be sure to make enough.
Rinse quinoa thoroughly under running water. Let drain for a few minutes.
Heat oil in a 3-quart saucepan over medium-high heat. Stir in ginger, garlic, and the white portion of the scallions. Stir in the rinsed quinoa and cook for 1-2 minutes. Add 3 cups water and salt and bring to a boil. Turn down the heat, cover, and simmer for 15 minutes, until quinoa has absorbed the water. Fluff quinoa with a fork and let stand for 5 minutes before stirring in dark-green parts of the scallions. (Reserve pale-green parts of scallions for another use.)
Snack
52
Celery sticks with Fennel-Meyer Lemon Relish and chevre (goat cheese)Portions to Serve 1: 3 celery sticks; 2-3 tsp. relish; 1 Tbsp. chevre
Fennel-Meyer Lemon RelishSee Day 4 Dinner for recipe
Dessert
Chocolate with Sesame Seed Bark & GrapesChocolate, Pumpkin, with Sesame Seed Bark and grapesPortion to Serve 1: 1 oz. bark; 1-1 1/2 cups grapes
53
DAY 10
Breakfast
Low-fat Greek-style yogurt with hazelnuts and pomegranate seedsPortions to Serve 1: 6 oz. yogurt; 1 Tbsp. hazelnuts; 1 Tbsp. pomegranate seeds
54
Lunch
Leftover Baked Coconut Tofu (see recipe on day 9 dinner)Portion to Serve 1: 4-6 oz.
Leftover Pan-Roasted Vegetable Curry (see recipe on day 8 dinner)Portion to Serve 1: 1 1/2-2 cups
Shredded carrots and dried cranberries with Miso-Lime DressingPortion to Serve 1: 1-1 1/2 cups salad; 1 Tbsp. dressing
Miso Lime DressingMakes 1 Cup
This recipe makes extra in order to stock our Week 1 Cleanse Pantry. We recommend making it on Sunday so that it's on hand throughout the week.
1/4 cup white miso (fermented soy bean paste)2 Tbsp. rice wine vinegar1 Tbsp. honey 1/4 cup canola or vegetable oilZest and juice from 1 lime (plus more)
55
Blend all ingredients and 1/4 cup water in a blender until smooth. Do Ahead: Cover and chill for up to 1 week in an airtight container. To freshen the dressing after a few days, add a squeeze of lime or lemon juice.
Dinner
Pork Loin with GrapesPortion to Serve 1: 6 oz.4 ServingsLeftover alert! This pork is on your Food Lover's Cleanse plan for lunch tomorrow; be sure to make enough. For a more assertive grape flavor and color use Concord grapes; for a cleaner sweet-tart quality, go with ordinary red seedless table grapes.
1 pork loinKosher salt and freshly ground black pepper1 tsp. coriander seeds, crushed2 Tbsp. olive oil1/2 onion, cut into 1/2" slices8 oz. red or black grapes, some in small clusters, some loose1 cup red wine1 cup low-sodium chicken broth
Season pork with salt, black pepper, and crushed coriander. Let sit at room temperature for 30 minutes.
56
Preheat oven to 400°. Blot tenderloin with a paper towel, then heat oil in a large, nonreactive ovenproof skillet over medium-high heat. Brown the tenderloin on all sides, about 2-3 minutes per side.
Add sliced onion, scraping the bottom of the pan to remove any browned bits. Cook for 1 minute, then add grapes and wine. Bring mixture to a boil, then place skillet in oven and cook until an instant-read thermometer inserted into center of loin registers 145°, 6-8 minutes.
Transfer meat to a plate along with a few clusters of grapes. Place skillet on the stovetop and, over high heat, boil the onion-wine-grape mixture until liquid is almost evaporated. Add chicken broth and continue simmering until liquid is thick and glossy. Strain the sauce through a fine-mesh sieve, pushing on the solids to extract their flavor.
Slice pork and season each slice to taste with salt. Serve with a spoonful of the pan sauce and a cluster of grapes.
Braised Greens with LeeksPortion to Serve 1: 1 1/2-2 cups4 ServingsTime-saving tip! You'll be eating this side dish on day 10 of the cleanse, so do double the prep now if you have the time: Slice double the chard and leeks and store in an airtight container in the fridge.
2 lb. kale or Swiss chard, center stem discarded, leaves thinly sliced4 leeks, white and pale green parts only, thinly sliced crosswise4 Tbsp. olive oil plus extra for drizzling4 cloves garlic, thinly sliced2 tsp. crushed red pepper flakesKosher salt2 Tbsp. lemon juice
In a large bowl of cold water, rinse the kale and leeks. Let them sit in the liquid for 5 minutes, allowing any sediment to fall to the bottom of the bowl.
Heat oil in a large, deep skillet over medium-high heat. Add the garlic and red pepper flakes and sizzle until fragrant. Carefully lift the greens out of the bowl and into the pan; the water clinging to the leaves will help steam the greens. Cover pan and lower the heat to medium. After 2 minutes, remove the lid, stir the greens with tongs, and season with salt. Continue cooking, uncovered, until greens are tender, about 10 minutes. Finish with lemon juice and a drizzle of oil.
Leftover Ginger-Scallion Quinoa(see recipe on day 9 dinner)Portion to Serve 1: 3/4 cup
57
Snack
Rye crisp crackers topped with avocado, chili powder, and saltPortion to Serve 1: 3 crackers; 1/3 avocado sliced; sprinkle of chili and salt
Dessert
Citrus SaladMixed citrus saladPortion to Serve 1: 1 1/2 cups
58
DAY 11
Breakfast
Hot CerealTen-Grain Hot Cereal (such as Bob's Red Mill brand) with blueberries and walnuts, and hot teaPortions to Serve 1: 1/4 cup hot cereal uncooked/dry; 1-2 Tbsp. nuts; 1/2 cup blueberries; 12 oz. tea
Lunch
Leftover Pork Loin (see recipe on day 10 dinner) with arugula, pomegranate seeds, almonds and Walnut Oil DressingPortion to Serve 1: 4-6 oz. pork; 2 cups arugula; 1-2 Tbsp. pomegranate; 1 Tbsp. almonds; 1-2 Tbsp. dressing
Walnut Oil DressingMakes 2/3 CupThis recipe makes extra in order to stock our Week 1 Cleanse Pantry. We recommend making it on Sunday so that it's on hand throughout the week. If you're just joining us now, here's the recipe.
1 shallot, minced
59
2 Tbsp. red wine vinegar1 tsp. Dijon mustard 3 Tbsp. olive oil3 T sp. walnut oilKosher salt and freshly ground black pepperFresh lime or lemon juice
Combine shallot, vinegar, and Dijon mustard, and let macerate for at least 15 minutes. Slowly whisk oils into shallot mixture (or, if you have a jar with a lid, add oils, screw on lid, and shake to combine). Season to taste with salt and pepper. Do Ahead: Cover and chill for up to 1 week in an airtight container. To freshen the dressing after a few days, add a squeeze of lime or lemon juice.
Leftover Ginger-Scallion Quinoa (see recipe day 9 dinner)Portion to Serve 1: 3/4 cup
Dinner
Mushroom-Sherry SoupPortion to Serve 1: 12 oz.6-8 Servings
2 Tbsp. olive oil2 1/2 lb. mixed mushrooms (try shiitake, chanterelle, black trumpet, and oyster), cleaned, trimmed, and thinly sliced
60
2 tsp. kosher salt plus more2 cloves garlic, finely chopped1/4 tsp. smoked Spanish paprika plus more1 cup dry sherry1 1/4 cups Caramelized Onions (see recipe below)1/4 cup parsley, coarsely chopped
Heat oil in a large, heavy-bottomed, nonreactive soup pot over medium-high heat. Add 1/3 of both mushrooms and salt and cook, stirring frequently, until mushrooms are soft and flossy. Add another 1/3 of mushrooms and salt and repeat. Finally, add remaining mushrooms and salt and cook until the mushrooms are soft and glossy and all liquid has been absorbed.
Add garlic and paprika and cook until fragrant, 1 minute. Pour in sherry and cook, scraping any browned bits from bottom of pan. When sherry is reduced until almost dry, stir in onions and 4 cups water. Bring to a boil, then reduce to a simmer for 15 minutes.
Season to taste with salt and paprika. Garnish each bowl with a pinch of parsley.
Caramelized OnionsMakes 2 1/2 CupsThis recipe makes extra in order to stock our Week 1 Cleanse Pantry. We recommend making it on Sunday so that it's on hand throughout the week. If you're just going us now, here's the recipe.
1/4 cup olive oil5 lb. yellow onions, cored, thinly sliced3 sprigs thyme2 Tbsp. kosher salt
Heat oil in a large (at least 5 quarts) skillet over medium heat. Add onions, thyme, and salt. Cook, stirring frequently, until they are soft and golden brown, 45-60 minutes. If the onions start to brown too much, add 1/4 cup water and scrape onions off bottom of pan, then reduce heat and proceed. When cool, remove thyme sprigs. Do Ahead: If you haven't already, freeze 1 1/4 cups of the onions for the next two weeks of the Food Lover's Cleanse and reserve the rest in the fridge. To Thaw: Place onions in a microwave-safe bowl and cook at 50 percent power until softened, 2-3 minutes. (Alternatively, transfer to the fridge and let defrost the day before using.)
Chicken Breasts with Citrus Pan SaucePortion to Serve 1: 1 1/2 cups4 ServingsLeftover alert! This chicken is on your Food Lover's Cleanse plan for lunch tomorrow; be sure to make enough.
4 bone-in chicken breast halves with skin5 tsp. ground cumin, divided4 Tbsp. olive oil, divided2 garlic cloves, pressed
61
1/2 cup chicken broth1/2 cup orange juice1/4 cup fresh lemon juice2 tsp. grated orange peel1 1/2 tsp. grated lemon peel1/3 cup chopped fresh cilantro
Preheat oven to 425°F. Slide fingertips beneath skin of each chicken breast to loosen. Sprinkle each chicken breast with 1 teaspoon cumin and salt and pepper; rub seasoning beneath and on top of skin.
Heat 2 Tbsp. oil in heavy large ovenproof skillet over medium-high heat. Place chicken, skin side down, in pan and cook until skin browns, about 5 minutes; turn chicken over. Place skillet in oven and roast until chicken is cooked through, about 15 minutes.
Transfer chicken to plate. Add remaining oil to drippings in skillet; add garlic and saute over medium-high heat 30 seconds. Add chicken broth, orange juice, lemon juice, orange peel, lemon peel, and remaining 1 teaspoon cumin; boil until reduced to 1 scant cup, about 3 minutes. Pour sauce over chicken; sprinkle with cilantro and serve.
Snack
Yogurt and PearLowfat Greek-style yogurt with pear slices and maple syrupPortions to Serve 1: 4 oz. yogurt; 1 pear; 2 tsp. syrup
62
Dessert
Maple Applesauce & TeaApplesauce Portion to Serve 1: 1 3/4 cupsTea Portion to Serve 1: 12 oz.
Note: We've included a homemade applesauce recipe, but if you're short on time and didn't make it as part of your Cleanse Pantry, you can use store-bought instead.
Maple ApplesauceMakes about 4 CupsLeaving the peels on gives this sauce a distinctively apple-y perfume, and if you use red apples, a slightly pink tint. If you care for smoother texture, it's easy to refine the sauce by running it through a food mill.
12 apples, skins on, cored and cut into 1" chunks1/4 cup (plus more) pure maple syrup1/2 tsp. kosher saltLemon juice
Place 1/3 cup water, apples, maple syrup, and a pinch of salt in a large (at least 5 quarts) nonreactive pot. Bring to a boil over high heat, then cover, and reduce heat to medium-low. Cook, stirring mixture every 5 minutes and crushing apples with a potato masher or a stiff whisk until they are
63
completely soft, 35-45 minutes. If a smooth texture is desired, let applesauce cool a bit and then run through the coarse screen of a food mill. Add lemon juice to taste and more maple syrup, if desired.
64
DAY 12
Breakfast
Omelet with Fennel-Meyer Lemon Relish(see recipe on day 4 dinner)Portions to Serve 1: 2 eggs; 3-4 Tbsp. relish
Lunch
Leftover Chicken Breast (see recipe on day 11 dinner) with arugula, apples, pumpkin seeds and Walnut Oil DressingPortions To Serve 1: 4-6 oz. chicken; 2 cups arugula; 1/2 cup apples; 2-3 tsp. pumpkin seeds; 1-2 Tbsp. dressingNote: If you followed our do-ahead Week 2 Cleanse Pantry tips, you'll already have toasted the nuts. If not, don't worry; toasting them is quick.
Walnut Oil DressingMakes 2/3 CupThis recipe makes extra in order to stock our Week 1 Cleanse Pantry. We recommend making it on Sunday so that it's on hand throughout the week. If you're just joining us now, here's the recipe.
1 shallot, minced
65
2 Tbsp. red wine vinegar1 tsp. Dijon mustard 3 Tbsp. olive oil3 T sp. walnut oilKosher salt and freshly ground black pepperFresh lime or lemon juice
Combine shallot, vinegar, and Dijon mustard, and let macerate for at least 15 minutes. Slowly whisk oils into shallot mixture (or, if you have a jar with a lid, add oils, screw on lid, and shake to combine). Season to taste with salt and pepper. Do Ahead: Cover and chill for up to 1 week in an airtight container. To freshen the dressing after a few days, add a squeeze of lime or lemon juice.
Dinner
Halibut with Clementine GremolataPortion to Serve 1: 6 oz.4 Servings
Gremolata3 Clementines1/3 cup chopped fresh Italian parsley2 garlic cloves, peeled, minced1 tsp. sea salt1/4 cup extra-virgin olive oil
66
Using vegetable peeler, remove peel (orange part only) of clementines. Chop peel (reserve flesh for another use). Combine chopped clementine peel, chopped parsley, minced garlic, and sea salt in small bowl. Stir in extra-virgin olive oil and set gremolata aside. Do Ahead: Gremolata can be prepared 4 hours ahead. Cover and refrigerate.
Preheat oven to 350°F. Using vegetable peeler, remove peel of clementine in four 2"-long strips (orange part only). Cut four 12-" squares parchment paper. Place halibut fillet in center of each parchment paper square. Sprinkle with salt and freshly ground black pepper. Drizzle halibut lightly with olive oil. Place 1 clementine peel strip, cut side up, on each halibut fillet. Bring 2 edges of parchment paper together along long side of fish fillet and fold parchment edges together 3 to 4 times. Tuck both remaining edges of parchment underneath fillet to create packet and place parchment packet on rimmed baking sheet. Repeat with remaining fish fillets. Do Ahead: Halibut packets can be made 4 hours ahead. Chill on rimmed baking sheet.
Bake fish just until opaque in center, 18 minutes (to check doneness, unwrap packet and insert fork in fillet). Remove rimmed baking sheet from oven. Unwrap fish. Place halibut fillets on plates, spoon Gremolata over, and serve.
Leftover Roasted Squash with Mint and Toasted Pumpkin Seeds (see recipe on day 11 dinner)Portion To Serve 1: 1 cup
Sauteed SpinachPortion to Serve 1: 1 1/2 cups4 Servings
1 Tbsp. olive oil1 small shallot, minced1 small clove garlic, minced2 heads baby spinach, trimmed, or two 5-oz. bags baby spinachKosher salt
Heat oil in a large skillet over medium-high heat. Add shallot and cook for 1 minute, then add the garlic and cook until fragrant, 30 seconds.
Place spinach in pan along with 2 Tbsp. water; cover pan and let mixture cook until spinach is wilted, 1 minute. Stir spinach, season to taste with salt, and serve.
Snack
Pumpkin SmoothieRecipe as before.
67
Dessert
Chocolate, Pumpkin, and Sesame Seed Bark (see recipe day 7 dessert)Portion to Serve 1: 1 oz.
Pear slicesPortion To Serve 1: 1 pear
68
DAY 13
Breakfast
Raspberry-Hazelnut-Hemp Seed MuesliPortions to Serve 1: 2/3-3/4 cup muesli; 1/2 cup raspberries
Note: If you didn't have time to make your muesli last night, simply combine raspberries, toasted hazelnuts, and hemp seeds, chopped apple, clementine slices, and a few tablespoons of low-fat yogurt.
1/2 large apple, skin on, cored, shredded (about 4 oz.)1/2 cup oatmeal (not quick-cooking)1/2 cup frozen raspberriesFresh-squeezed juice of 1 clementine or 1/ navel orangePinch of salt1/3 cup unsweetened non fat yogurt1 Tbsp. hazelnuts, toasted and chopped 1 Tbsp. hemp seeds, toasted
Combine shredded apple, oatmeal, raspberries, orange juice, salt, and yogurt in a large cereal bowl. cover tightly and let chill overnight. To serve in the morning, sprinkle with the toasted nuts and seeds.
69
Lunch
Leftover Mushroom-Sherry Soup(see recipe on day 11 dinner)Portion To Serve 1: 12-16 oz.
Slivered kale salad with pear, almonds, chickpeas, and Walnut Oil DressingPortions to Serve 1: 2 cups kale; 1/2-2/3 cup pear; 1 Tbsp. almonds; 1/3 cup garbanzo beans
Walnut Oil DressingMakes 2/3 CupThis recipe makes extra in order to stock our Week 1 Cleanse Pantry. We recommend making it on Sunday so that it's on hand throughout the week. If you're just joining us now, here's the recipe.
1 shallot, minced2 Tbsp. red wine vinegar1 tsp. Dijon mustard 3 Tbsp. olive oil3 T sp. walnut oilKosher salt and freshly ground black pepperFresh lime or lemon juice
Combine shallot, vinegar, and Dijon mustard, and let macerate for at least 15 minutes. Slowly whisk oils into shallot mixture (or, if you have a jar with a lid, add oils, screw on lid, and shake to combine).
70
Season to taste with salt and pepper. Do Ahead: Cover and chill for up to 1 week in an airtight container. To freshen the dressing after a few days, add a squeeze of lime or lemon juice.
Dinner
Broccoli Rabe with Bulgur and Walnuts with a poached egg and anchovy filetsPortions To Serve 1: 2-2 1/2 cups total (3/4 cup bulgur); 3-4 small anchovy filets6 ServingsLeftover alert! This dish is on your Food Lover's Cleanse plan for lunch tomorrow; be sure to make enough.
1 cup medium-grind bulgur2 1/2 cups boiling water1 1/2 lbs. broccoli rate (rapine; 1 ver large bunch), bottom 1" of stems trimmed6 Tbsp. extra-virgin olive oil2 large shallots, minced (about 2/3 cup)2/3 cup finely chopped walnuts2 Tbsp. fresh lemon juice
Place bulgur in medium bowl; pour 2 1/2 cups boiling water over. Stir once and let stand until just tender, about 20 minutes. Pour bulgur into fine strainer set over bowl. Reserve soaking liquid.
Cook broccoli rate in boiling salted water until crisp-tender, 2 minutes. Using tongs, transfer to bowl of ice water and cool. Drain; cut into 1" pieces and set aside.
Crack an egg into a ramekin. Dip a side of the ramekin into the skillet, allowing the water to fill it and displace the egg. The egg will slip into the pan. Repeat with remaining eggs, poaching no more than 3 eggs at a time.
When the whites have just set, which takes 3-5 minutes, remove eggs with a slotted spoon. Trim eggs to desired shape with kitchen shears. Do Ahead: If cooking for a crowd, poach eggs up to 1 day ahead of time. Transfer them to a bowl of ice water and refrigerate. When it is time to rewarm them, discard the cold water, cover them in boiling water, and let them cook 1 minute longer for soft yolks.
Snack
Maple Applesauce with hazelnutsPortions to Serve 1: 1 3/4 cup applesauce; 1-2 Tbsp. hazelnuts
72
Dessert
Chocolate, Pumpkin, and Sesame Seed Bark (see recipe day 7 dessert)Portion to Serve 1: 1 oz.
ClementinePortion To Serve 1: 1 clementine
73
Day 14
Breakfast
Spelt Pancakes with Maple Applesauce(see day 13 snack recipe) and almonds
Portions To Serve 1: 2 small-medium pancakes; 1/4-1/3 cup applesauce; 1-2 Tbsp. almondsNote: We've included a homemade applesauce recipe, but if you're short on time and didn't make it as part of your Cleanse Pantry, you can use store-bought instead.6 Servings
Portion to Serve 1: 2 small-medium pancakes
1 cup whole grain spelt flour1/4 cup oat flour1/4 cup rice flour1 Tbsp. (packed) light brown sugar2 tsp. baking powder1 tsp. kosher salt1/2 tsp. ground cinnamon1/4 tsp. baking soda1 cup rice milk or soy milk1/2 cup plain whole-milk yogurt3 large eggs
74
3 Tbsp. olive oil plus more for griddle
Sift first 8 ingredients into a large bowl; set aside. Whisk rice milk, yogurt, eggs, and 3 Tbsp. oil in a medium bowl to blend; add to dry ingredients. Stir just to blend.
Preheat oven to 200°F. Preheat a griddle or large nonstick skillet over medium heat. Lightly brush with oil. Working in batches, use a 1/4-cup measure to pour batter onto griddle. Cook until pancake bottoms are browned and bubbles begin to pom on top, about 3 minutes. Flip; cook until just cooked through and brown on bottom, about 1 minute. Transfer to oven to keep warm while making remaining pancakes.
Lunch
Leftover Broccoli Rabe with Bulgur and Walnuts (see recipe on day 13-dinner) with fresh spinach and Miso-Lime DressingPortion to Serve 1: 2 cups salad; 1-2 Tbsp. dressing
Hard-Boiled EggPortion to Serve 1: 1 egg
75
Dinner
Grass-Fed Steaks with Kalamata Olive ChimichuriPortion to Serve 1: 6 oz. steak; 2-3 Tbsp. chimichurri4 Servings
3 Tbsp. fruity olive oil, divided4 garlic cloves; 2 thinly sliced, 2 pressed1/4 tsp. dried crushed red pepper1 bay leaf, preferably fresh, broken in half1/3 cup finely chopped shallots1/4 cup finely chopped fresh Italian parsley2 Tbsp. finely chopped pitted Kalamata olives2 Tbsp. red wine vinegar1-2 Tbsp. water2 14-to 16-oz. 2" thick grass-fed New York strip steaks2 tsp. paprika1 tsp. coarse kosher salt1/4 tsp. cayenne pepper
Heat 2 Tbsp. oil in heavy medium skillet over medium heat. Add sliced garlic, red pepper, and bay leaf. Stir until fragrant, about 1 minute. Add shallots and saute until just transluscent, about 2minutes. Remove from heat; stir in parsley, olives, and viengar. Add 1 tablespoon water. Add more water by teaspoonfuls to thin as needed. Season chimichurri with salt and pepper. Do Ahead: Can be
76
made 2 hours ahead. Let stand at room temperature.
Rub steaks with 1 Tbsp. oil and pressed garlic. Sprinkle both sides of each steak with 1/2 teaspoon paprika, 1/4 teaspoon coarse salt, cayenne, and generous amount of black pepper. Let stand at room teperature 30 minutes or up to 2 hours.
Preheat oven to 400°. Brusy heavy very large ovenproof skillet (preferably cast-iron) with oil. Heat over high heat until almost smoking. Add steaks. Cook until browned, about 5 minutes. Turn steaks and transfer skillet to oven. Roast until instant-read thermometer inserted horizontally into steaks registers 110°-115° for rare, about 10 minutes.
Roasted Sweet Potatoes with Chile and OrangePortion to Serve 1: 1-1 1/2 cups4 Servings
2 lbs. garnet yams or other sweet potato, washed, unpeeled3 Tbsp. olive oil 1 1/2 tsp. kosher salt1 orange zested1 tsp. ancho chile powder or 1/2 tsp. crushed red pepper flakes
Preheat oven to 425°. Slice sweet potatoes into 1/2" rounds, discarding any gnarled ends. toss sweet potatoes with olive oil, salt, orange zest, and chile powder.
Lay potatoes out in a single layer on a sheet pan, and roast at 425° for 20-25 minutes until the tops of the potato slices are toasted in spots.
Salad of Quick Steam-Roasted Beets, pomegranate seeds, radicchio, and blood oranges with Walnut Oil DressingPortions to Serve 1: 2 cups salad; 1-2 Tbsp. Dressing2-4 Servings
Preheat oven to 425°. Por oil and 1/4 cup water into the bottom of a baking dish large enough to hold beets in a single layer. Season beets with salt. Add rosemary if using and cover dish with aluminum foil. Roast beets until they are tender when pierced with a small sharp knife, 45 minutes- 1 1/4 hours. Cool beets in covered pan, then pell by rubbing the exterior with a clean kitchen towel.
77
Walnut Oil DressingMakes 2/3 CupThis recipe makes extra in order to stock our Week 2 Cleanse Pantry. We recommend making it on Sunday so that it's on hand throughout the week. If you're just joining us now, here's the recipe.
1 shallot, minced2 Tbsp. red wine vinegar1 tsp. Dijon mustard 3 Tbsp. olive oil3 T sp. walnut oilKosher salt and freshly ground black pepperFresh lime or lemon juice
Combine shallot, vinegar, and Dijon mustard, and let macerate for at least 15 minutes. Slowly whisk oils into shallot mixture (or, if you have a jar with a lid, add oils, screw on lid, and shake to combine). Season to taste with salt and pepper. Do Ahead: Cover and chill for up to 1 week in an airtight container. To freshen the dressing after a few days, add a squeeze of lime or lemon juice.
Snack
Rye Crackers with AvocadoRye crisp crackers topped with avocado, chili powder, and saltPortion to Serve 1: 3 crackers; 1/3 avocado sliced; sprinkle of chili and salt
Dessert
Chocolate Bark and PearChocolate, Pumpkin, and Sesame Seed Bark (see recipe day 7 dessert)Chocolate Portion to Serve 1: 1 oz.Pear Portion To Serve 1: 1 pear
78
DAY 1..............................................................2
Baby bok choy with Garlic-Chili-Black Bean Oil Portion to Serve 1: 1 1/2-2 cups Chili-Garlic Black Bean Oil................................................32
