Taken from The 28-Day Cleansing Program by Ohlgren and Tomasulo. p. 168.
CARROT AND BEET SALAD
- 1 lb. of carrots
- ¼ cup currants or raisins
- 1/8 cup toasted pine nuts
- 2 scallions, chopped
- Olive oil
- 1-2 medium sized beets
- 1 navel orange, peeled and cut
- 3 tablespoons mint or basil
- 2 tablespoons fresh lime juice
- Sea Salt
In a food processor, pulse carrots and beets until they are chopped pretty finely. In a large bowl, mix with all the other ingredients. As this sits, the vegetables will absorb the flavors more.
Coconut-Almond Chicken Stew
This recipe was sent to me from a client. It is wonderful! Please use organic ingredients wherever you can.
8 boneless, skinless chicken thighs (about 2 1/2) pounds
1/2 teaspoon sea salt
1/2 teaspoon course ground pepper
2 tbs. olive oil
1 medium chopped onion
2 tbs. roasted red chili paste
2 cups fat free chicken broth
1 1/2 cups coconut milk (or fat free half and half mixed with 3/4 tsp. coconut extract)
1 pound sweet potatoes, peeled, quartered and cut into slices
1 small red bell pepper cut into thin strips or Jalapeno
1/2 cup no salt added smooth almond butter
1/2 cup chopped fresh cilantro
Season chicken with salt and pepper. heat oil in a 5 quart Dutch oven on medium high. Add chicken. cook 3 minutes per side or until golden brown. Remove chicken. Add onion, cook 3 minutes or until lightly browned. Add chili paste; cook and stir 1 minute. Stir in broth, coconut mild, sweet potatoes and bell pepper. Bring just to a boil. Return chicken and any juices to Dutch oven. Reduce heat to low; cover and simmer 25 minutes or until chicken is cooked through and potatoes are tender. Mix almond butter, lime juice and 1 cup of sauce from the stew in medium bowl with wire whisk until smooth. Gradually stir back into stew. simmer 5 minutes or until sauce is slightly thickened stirring occasionally. Sprinkle with cilantro. Serve and enjoy!
Per serving if using half and half version: 381 calories (% from fat 39), 24 grams of carbohydrate, 5 grams fiber, 17 grams fat (2.4 saturated), 118 milligrams cholesterol, 436 milligrams sodium.
Pureed Sweet Peas
I found this recipe on The Worlds Healthiest Foods website. Peas are delicious and coming in season. Great substitute for mashed potatoes. One serving contains 53% DV for thiamin, 48% Vitamin C and 48% Vitamin E. This was easy to prepare and really delicious. I had some left over for lunch the next day.
8 oz. frozen peas (perferably organic)
1 medium chopped onion
2 medium chopped garlic cloves
1 or 2 tbs chicken or vegetable broth
2 tbs. of sunflower seeds
1 tbl. minced fresh herbs, mint, basil, chervil, or parsley
Salt and pepper to taste
Chop onions and garlic andlet sit fo r5 minutes to bring out their health promoting properties.
Heat 1 tbs. of broth in 10 inch skillet. Healthy saute onion in broth over medium heat for 4 minutes, stirring frequently, until translucent. Add garlic and saute for another minute.
Add 2 tbs. broth, peas, and herbs and cook until tender about 3 more minutes. Puree in blender with sunflower seeds. Season with Salt and Pepper. Serves two.
Note: Make sure you blend the peas well, scraping the side of the blender. You want the sunflower seeds to become well ground. They add body and you want them smooth.
This is not for the novice, it is really green!
1 cup of water
2 clementines or one orange
1-2 medjool dates (to taste)
4-5 swiss chard leaves, stems included
1 scoop protein powder
Blend all the ingredients and enjoy!
Sweet and Sour Soup
This is one of my favorite soups. It’s very easy to make and will yield enough soup to last the week. I like to make soups on Sunday and store in glass jars in the fridge. Then, when you come home and your starving or when you’re looking to take the edge off your hunger, there is a wholesome, filling, low fat, low calorie snack just waiting for you.
1 large onion, chopped
2 garlic cloves, chopped
1 tsp. crushed red pepper
1/4 cup balsamic vinegar
2 tbl. of maple syrup
6 cups of cabbage (I just use one full head chopped)
1 cup chopped tomatoes (I use a can or two of organic diced tomatoes)
1 cup organic vegetable stock
1/4 cup organic tomato paste
Salt and pepper to taste
Saute the onions until translucent. Add the garlic and red pepper and stir for about one minute. Add the Balsamic, maple syrup, vegetable stock, tomatoes, cabbage and simmer until the cabbage is soft. Salt and pepper to taste. Enjoy a weeks worth of snacks and meals!
Mothers Day Raw Chocolate Truffles
1/2 cup of nut butter of your choice: almond, tahini, etc.
1/4 cup agave or honey (I wonder how maple syrup would taste, worth experimenting)
1/4 cup raw cocoa powder
1 teaspoon of vanilla
Pinch of sea salt
Toppings: shredded organic coconut, cocao nibs, cinnamon, etc.
Mix all the ingredients in a bowl and chill until the mix is firm. Shape into balls and roll them in your favorite toppings. Watch them disappear! These truffles can get a little soft when left out too long. They freeze great. Store in freezer or fridge and then just remove 10-15 minutes before serving.
Carrot-Ginger Soup With Cashew Cream
3 pounds carrots washed and cut into 1 inch pieces
8 cups of cold water or vegetable broth
1 teasp. sea salt
2 tbl. olive oil
2 c. chopped onions
2 teasp. grated ginger
1/4 teasp. curry powder
1/8 teasp. cumin
1/8 teasp. cinnamon
1/8 teasp. ground allspice
1/8 teap. ground coriander
1 small pinch of red pepper flakes
1/8 teasp. maple syrup (optional)
1 cup raw cashews
1 cup water
2 teasp. fresh lemon juice
1/4 teasp. sea salt
Pinch of freshly grated nutmeg
In a 6-8 quart pot, heat the olive oil over medium heat, combine the carrots and the water. cover and bring to a boil over medium high heat. Add the onions with a pinch of salt and sautee until golden. Add the carrots, ginger, curry, cumin, cinnamon, allspice, coriander and red pepper flakes and stir to combine. Deglaze the pan with 1 cup of water or brtoh adn then add the remaining 7 cups of liquid with 1 teasp. of salt. Cook until the carrots are tender, about 20 minutes.
In a blender,puree the soup in batches. Blend until smooth. Add additional liquid to reach the desired thickness. Return to the pot and add the maple syrup and reheat slowly.
To make the cashew cream, grind the cashews in a mini food processor or nut grinder. If you have a vitamix you can skip this step. Put the water in a blender. Add the ground cashews, lemon juice, salt and nutmeg. Blend until very smooth. to serve ladle the soup into bowls and drizzle the cream on top.
Remember to put a towel on top of the blender lid before you turn it on. Do not fill the blender more than 2/3 full!
Carrot-Ginger Soup with Cashew Cream from Rebecca Katz, Recipe from One Bite at a Time
I was given this soup through my school. I have made it countless times. The blend of flavors are wonderful and it is a beautiful bright orange. The cashew cream is a must!
Banana “ice cream”
A friend of mine recently shared this recipe with me. I just tried it and it is yummy! I would even serve this to company for dessert.
2 Bananas cut into slices
1/2 cup low sugar almond milk (how to make at home listed below or you can use store bought)
6 walnut halves
Freeze the banana in wax paper. Once frozen, put all ingredients in a food processor and blend. It is creamy, cold and delicious! I added a fresh Georgia peach to mine. I would suggest playing with toppings like cocoa nibs, a small amount of organic, no-sugar added coconut flakes or cut up fruit.
If you want a lower fat free version, blend the bananas and use a tabl. or less of liquid, just enough to get it smooth. You could leave out the almond milk and walnuts and have a totally fat free version.
Home made almond milk:
Soak 1 cup of almonds overnight
Remove skins (the almonds should pop right out of their skins)
Rinse the nuts
Blend in high power blender with 4 cups of filtered water
Take cheese cloth or a “nut bag” (found on line) and pour liquid in to the bag. Squeeze the liquid through into a large bowl. Transfer to glass jars and save in the fridge. The milk will last for several days. You can also add a touch of vanilla and honey to sweeten but if you are going to use in recipes like this and smoothies it’s not necessary. Save the pulp for other raw recipes. I often use my almond meal to make the truffles listed on this website.
Be aware, this almond milk separates in the fridge. Just gently shake before use.
By Scott Ohlgren, The 28 Day Cleanse
I didn’t know what I was going to have for dinner and was flipping through this recipe book. I had all these ingredients and decided to try it. I was pleasantly surprised at how easy this was to make and how delicious! My husband said he would be happy to eat this meal every night! It tastes just like a California roll. Yummmmm!
2 cups cooked short brown rice
1 sheet of Nori, seaweed, cut into strips or squares
½ cucumber ½ cubes
1-2 tablespoons of sesame seeds
1 cup tofu, cut in ½ cubes (I used tempeh or you could
use fish, I think)
Pickled ginger ( I didn’t have any, used fresh grated
1 tablespoon brown rice vinegar
1 avocado, peeled and cubed
1 carrot, shaved
3 scallions sliced thinly
1 tablespoon olive oil
Wasabi to taste
Cook the rice and transfer to a large bowl. Drizzle with the brown rice vinegar while
it’s cooling. After it cools, add all the veggies, seeds, tofu, olive oil,
ginger and mix well. Top with nori strips and serve with wasabi on the side.
Serve as is, as a salad, or spoon mixture into Nori sheet and
eat as a roll.
To make brown rice stickier, adjust the water and cooking
time. For 2 cups of rice, use 4 cups of
water. For variety, add slivered almonds