3 Day RETOX

Looking to reevaluate your diet and reset your system for the new year? With only 5 days between Christmas and NYE, it seems a 3-day menu of simple winter recipes are the answer. You can still detox – and eat filling meals – if you clean out the processed, sugar-filled foods in the refrigerator and pantry.

Here are a few tips to get mentally prepared and make the most of the detox process:


TIPS FOR SUCCESS

  1. Make sure you check with your doctor before you start any diet plan.

  2. Get support. Participate in our SHRED facebook group or find a friend to do the RETOX with you.

  3. Write a goal on a Post-it note and put it up somewhere you will see every day (like your bathroom mirror). Commit to your well-being!

  4. Incorporate five minutes into your day to simply stop, reflect, and appreciate your life.

  5. Start a journal to document this amazing 3-day process, as journaling can be very healing for the soul.

  6. Eat/drink every 3 hours to stabilize your blood sugar.

  7. Keep meals as simple as possible to support proper digestion.

  8. If you want to boost your RETOX experience, feel free to add superfoods like Shakeology for extra energy.

  9. Hydrate! A LOT. Drink at least half of your body weight in ounces every day.

  10. Regular bowel movements are important for proper detoxification; if you are not “going,” then try drinking Smooth Move tea, Ultimate Reset Detox or more lemon water to support your liver.


RETOX BREAKFAST RECIPES:

WARM CHIA SEED PUDDING

1 cup non-dairy milk (coconut, almond, etc)

3 tablespoons chia seeds

2 tablespoons raw honey or 5 drops stevia (optional)

1/2 teaspoon vanilla (powder or alcohol-free vanilla extract)

Dash of cinnamon

Dash of ground ginger

In a small saucepan, warm your non-dairy milk over a medium low flame for 2 to 3 minutes. Make it is as hot as you can stand it without boiling it. Add your chia seeds to a cereal bowl. Add the milk, sweetener (optional), cinnamon, vanilla and ground ginger. Mix thoroughly, and allow it to gel. This process should happen in less than 2 minutes. Top your chia pudding with fresh fruit. Serve immediately. Makes 1 serving.

NOTE: If you would like to serve this cold, allow your pudding to chill for at least 4 hours in the refrigerator, or ideally overnight.

 

SPINACH & PUMPKIN POWER SMOOTHIE

1 cup water or non-dairy milk

3 tablespoons pumpkin seeds

1 small frozen banana, sliced into 2-inch chunks

1 cup frozen blueberries

1 cup spinach

1 tablespoon ground flax seeds

1 tablespoon chia seeds

1 teaspoon cinnamon

Stevia to taste

3 to 4 ice cubes (optional)

Makes 1 serving.

 

GREEN SMOOTHIE GLORY

1 cup water or non-dairy milk

1 banana, frozen

1/2 avocado

Handful of parsley

1 cup kale or baby spinach

1 tablespoon ground flax seeds

1 tablespoon chia seeds

1 teaspoon cinnamon

1/2 teaspoon vanilla (optional)

Stevia to taste

3 to 4 ice cube


RETOX LUNCH RECIPES:

KALE + APPLE SALAD

4 cups kale, thinly sliced

1 cup parsley, chopped

1 large lemon, juiced

1 avocado, chopped

4 tablespoons extra virgin olive oil

1/4 teaspoon sea salt

1/4 teaspoon black pepper

1 large apple, chopped

1/4 cup carrots, shredded

Suggested toppings: pumpkin seeds, dried cranberries

Prepare the kale. Add kale, parsley, lemon juice, avocado, extra virgin olive oil, sea salt and black pepper to a large bowl. Massage the kale and other ingredients with clean hands. The kale should turn a bright green and become softer. Massage until well incorporated. Taste and adjust seasoning as needed.

Add remaining ingredients. Add your chopped apple and shredded carrots to the kale mixture. Toss. Top with pumpkin seeds and dried cranberries if desired. Makes 1 serving.

 

GREEK SALAD

2 cups mesclun lettuce

1 cup flat leaf parsley, chopped

1 carrot, shredded

1 large apple, chopped

1/4 cup shredded beets

10 fresh mint leaves, roughly torn to small pieces

1 avocado, chopped

Kalamata olives, chopped (optional)

DRESSING **OR USE BRAGGS**

2 large garlic cloves, minced

1 large lemon, juiced

1/4 cup red wine vinegar

1/4 cup extra virgin olive oil

1/2 teaspoon Dijon mustard

1 teaspoon dried oregano

1/4 teaspoon sea salt

1/4 teaspoon black pepper

Prepare the dressing. Preparing the dressing first allows the flavors to intermingle before using it on your salad. Add all the ingredients to a jar with a lid. Shake vigorously. Taste, and adjust seasonings to your preference. Allow the dressing to sit for at least 15 minutes before dressing your salad.

Toss the salad. Add your mesclun lettuce, parsley, shredded carrot, apple, beets, and mint leaves to a large salad bowl. Add enough dressing to coat the salad but not drown it. Mix thoroughly. Top with chopped avocado and kalamata olives (optional). Makes 1 serving.

 

REDRUM SALAD

2 cups chicory (or salad green your choice)

1 bunch beet greens, thinly sliced

1/2 cup shredded beets

1/1/4 cup shredded carrots

1/4 small red cabbage, thinly sliced

DRESSING

2 lemons, juiced

10 basil leaves

1 small bell pepper

1/4 cup extra virgin olive oil

1 small apple, chopped

1-inch piece of fresh ginger

1 small garlic clove

1/4 teaspoon salt

1/4 teaspoon pepper

Prepare the dressing first to allow the flavors to intermingle before using it on your salad. Add the lemon juice, basil, bell pepper, olive oil, apple, ginger, garlic, salt, and pepper to a blender. Blend until smooth. Taste, and adjust seasonings to your preference. Allow the dressing to sit for at least 15 minutes before dressing.

Toss the salad. Add your chicory, beet greens, shredded beets, carrots, and red cabbage to a large salad bowl. Add enough dressing to coat the salad but not drown it. Mix thoroughly. Makes 1 serving. Enjoy!


RETOX DINNER RECIPES:

GARLIC GINGER SAUTÉ

1 tablespoon coconut oil (or extra virgin olive oil)

2 teaspoons sesame seeds, toasted

1 small onion, thinly sliced

1-inch piece of ginger, shredded

2 cups shredded purple cabbage

1/2 cup chopped mushrooms

1 cup shredded carrot

2 garlic cloves, minced

1 tablespoon coconut aminos*

1/2 teaspoon toasted sesame oil

Note: If you do not have coconut aminos, you can substitute Bragg’s Liquid Aminos, soy sauce or 1/2 teaspoon of sea salt.

Toast the sesame seeds. Heat a dry sauté pan on low. When the pan is hot, add the sesame seeds. Toast for about 2 minutes until golden. Remove the sesame seeds from the pan so that they don’t continue cooking. Set aside to use in the final step.

Take a sauté pan and add 1 tablespoon of coconut oil. When the coconut oil is hot, add the onions. Sauté until soft. Add shredded ginger, and sauté for 1 to 2 minutes. Add purple cabbage and allow it to soften. When the cabbage is soft, add mushrooms and shredded carrots. Add the minced garlic, and sauté for 2 minutes. Add the coconut aminos, and toss until thoroughly mixed. Turn off the flame, and top with toasted sesame oil and toasted sesame seeds. Makes 2 servings.

 

QUINOA + ASPARAGUS RISOTTO

1 cup quinoa

1 cup light coconut milk

1 cup asparagus, chopped

1/2 red pepper, chopped

Juice of 1 lemon

Pinch of cayenne

1/2 teaspoon thyme

Himalayan salt, to taste

Cook the quinoa according to the package directions. Once cooked, start adding the coconut milk to it, 1/4 of a cup at a time, stirring until the quinoa soaks it all up. You may not need the full cup. Meanwhile, steam your asparagus and red pepper. When those are tender, add them to the quinoa and coconut milk. Stir in the lemon juice, thyme, cayenne, and salt. Makes 2 servings

 

SWEET POTATO, TOMATILLO & MACA SOUP

 ½ tsp chili powder

¼ tsp ground cinnamon

¼ tsp ground nutmeg

¼ tsp ground cumin

¼ tsp ground coriander

1 Tbsp coconut oil

1 yellow onion, diced

4 cloves garlic, sliced

1 lb sweet potatoes, peeled and grated

2 Tbsp maca powder

4 cups vegetable broth

¼ cup creamy almond butter

Sea salt and ground black pepper

¼ cup tomatillo salsa (fresh if you can, no sugars added)

Chia seeds, for garnish

Cilantro leaves, for garnish

In a small prep bowl, create a spice mix by combining the chili powder, cinnamon, nutmeg, cumin, and coriander, and set aside. Heat the coconut oil in a heavy-bottomed pot over medium heat. Add the onion and cook until softened, about 7–8 minutes, stirring occasionally. Add the garlic and prepared spice mix, and cook 1 minute longer, stirring constantly.

Mix in the sweet potatoes and maca, and then add the vegetable broth and almond butter. Bring the mixture to a boil over high heat, and then reduce the heat to medium-low and simmer for 15 minutes.

Transfer the soup to a blender, and puree until smooth. Season to taste with salt and a generous amount of ground black pepper, and add a little water, if needed, to thin the soup. (For a smoother texture, strain the soup through a fine mesh sieve, and reheat gently until ready to serve.)

Ladle the soup into serving bowls and swirl a tablespoon of tomatillo salsa on top. Scatter a pinch of chia seeds and cilantro leaves on top as garnish.

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