Cleanse Cooking
GROUP CLEANSE RECIPES- Jessica Flanigan Brown
Help with Meal Planning and Recipes:
Jessica Flanigan’s One Pot ebook download for $4.99. These are meals you can prepare in one pot in under 15 minutes and are delicious!
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Paleo websites: https://nomnompaleo.com/
ONE WEEK MEAL PLAN
BABY ARTICHOKES WITH CRAB AND GHEE
Serves 4
Ingredients
10 baby artichokes
1/2 pound fresh lump dungeness crab meat (or shrimp, scallops, halibut)
4 Tbls ghee
3/4 cup water
salt to taste
Instructions
With a pairing knife on a cutting board, trim tops and bottoms off artichokes. Pull leaves off of until you reach the inner yellow leaves. Steam with 3/4 cup water for about 10 minutes or until artichokes are tender.
Drain off any water that remains. Add butter, pinch of salt and cook on medium heat until starting to brown. Add crab meat and let it heat through; about 3 minutes. Taste for salt. Serve.
My Smoothie Recipe
1/2 frozen banana
handful of organic frozen blueberries (cheap at grocery outlet)
handful of dinosaur kale (I get it in my farm share, take out stalks, wash it, and freeze it so it breaks easily in my hands)
Organic goat or whole milk yogurt (if not on cleanse, dairy is OK)
in the winter I mix in boiling water in it as I don't want a cold smoothie
Sometimes I put in… 1 TBS chia seeds or1 TBS ground flax seeds
COCONUT LIME GINGER CHICKEN
Serves 4
Cook Time - 2 hr
Ingredients
4 lb. chicken
3 Tbls fresh lime juice
2 Tbls fresh ginger
1 cup diced onion ( 1 med. onion)
1 cup cilantro
1 lime
1 can coconut milk
Instructions
Peel skin off ginger with a peeler and rough chop. Add to a blender along with lime juice, 1 cup diced onion, can of coconut milk and pinch salt. Blend until smooth.
Place chicken in dutch oven. Pour coconut mixture on top of chicken. Slice one lime and place slices on top of chicken and stuff the cilantro around the sides of the chicken into the sauce. Bake covered for 80 minutes at 350 degrees and then uncovered for 25-30 minutes more.
Serve chicken with the coconut sauce. So good!!
Notes
I use Natural Value brand coconut milk which is free of emulsifiers and binders.
Basic Cleanse Shake Recipe:
1/2 Cup of frozen fruit of your choice (blueberries and berries in general are a nice choice and low on the glycemic index, meaning, they don't spike your blood sugar like say a banana, mango, pineapple, etc)
1/2 banana
Greens of your choice
Water, coconut water etc to obtain desired consistency. Blend Well on High before adding powders, add powders and blend on low to mix.
2 scoops of SP Detox Balance
Coconut Milk Recipe: Take 1 Cup of Shredded Coconut (in bulk at the health food store or already packaged)
Soak in 4 Cups Boiling Water for 4 minutes
Blend in blender on high for 2 minutes
Strain through cheesecloth/nut bag/fine colander.
Refrigerate and enjoy!
* Note: for a yummier mix, use½ Coconut water and ½ plain water. So delicious!
Crispy Nuts
- 4 cups raw walnuts, pecans, almonds, macadamia nuts, cashews or peanuts
- about 6 cups warm water
- 2 tablespoons unrefined salt
Place nuts in a bowl with water and salt, adding more water if necessary to completely cover the nuts. Cover the bowl with a towel and soak nuts at room temperature for 7 hours. (Soak cashews only 6 hours.) Drain and spread on stainless steel baking pans. Add more salt if desired. Place in a warm oven (150-170 degrees) for 24-48 hours, turning occasionally, until nuts are completely dry and crisp. Store in airtight containers. Makes 4 cups.
* NOTE: Nuts may be stored for several weeks at room temperature, except for walnuts, which should be stored in the refrigerator or freezer.
Arugula & Pear Salad:
2 cups arugula
1 pear
1 Tbsp olive oil
dash cinnamon
Toss arugula with olive oil, slice pear into slices, and sprinkle with cinnamon. Top arugula with pears.
Banana Smoothie:
1 cup almond milk
1 cup ice
1 banana
¼ tsp. cinnamon
Blend until smooth.
Blueberry Smoothie:
1 cup frozen blueberries
1 cup coconut milk
1 tsp. vanilla paste
Blend for two minutes.
Carrot Ginger Soup:
1.5 lbs carrots
1 zucchini
1 onion
3 cups water or stock
3 cloves garlic
1 Tbsp fresh grated ginger 1 tsp.cumin
Chop vegetables and simmer with spices in stock or water until soft. Use immersion blend or regular blender and blend until smooth.
Chard and Kale Soup:
1 bunch chard
1 bunch kale
1 tsp. heaping curry powder
1 tsp. mustard seeds
1 tsp. fennel seeds toasted
2 tsp. cumin powder
3 Tbsp olive oil
In an omelet pan, toast mustard and fennel seeds until browning and popping. Be careful not to burn though; they go from brown to burned quickly. Set aside.
Lightly steam the entire bunch of chard and kale. In a blender, add both bunches of steamed chard and kale and 1 ½ cups of leftover steamer liquid. Add the toasted mustard and fennel seeds, curry and cumin powder, two pinches of salt. Blend on high for 2 minutes. Stop blender, scrape down sides if needed. Add olive oil and blend for one more minute.
Chicken Rosemary Salad:
1 Tbsp fresh rosemary
1 pound chicken breast
1 cup grapes
1 tsp. stone ground mustard pinch salt
2 Tbsp olive oil
½ cup black olives
Oven or pan roast chicken. Cut into ½ inch pieces and let cool. Chop rosemary and cup grapes and olives. In a mixing bowl add chicken, olives, grapes, mustard, salt, pepper and olive oil and toss.
Chicken Stir-fry:
1 pound chicken breast
1 red pepper
1 head bok choy
1 lemon
1 Tbsp coconut oil
1 Tbsp toasted sesame oil
Cut bok choy, chicken and red peppers into long strips 1 inch wide. In a hot skillet with coconut oil, saute chicken breast. After the chicken starts to brown, add red peppers and bok choy along with the juice of the lemon and the toasted sesame seed oil. Saute for 10 minutes and remove.
Coconut Blueberry Chia Seed Pudding:
1 can BPA free coconut milk
¾ cup hot water
⅓ cup chia seeds
¼ cup maple syrup
pinch salt
2 cups fresh blueberries
1 cup slivered almonds
Heat ¾ cup water until almost boiling. Pour over chia seeds and let sit for 15 minutes stirring occasionally with a fork to get lumps out. Add coconut milk, salt and maple syrup. Mix well and chill for 2 hours. Top with almonds and blueberries.
Easy Meatloaf:
1 pound ground beef
1 cup shredded zucchini
1 cup shredded carrot
pinch salt
Mix beef, zucchini, carrot and pinch salt on a cookie sheet and form loaf like a flattened balloon. Bake at 375 for 35 min. Check internal temperature for doneness.
Kale Coconut Smoothie:
1 pint coconut water
½ cup shredded unsweetened coconut
½ tsp. cinnamon
1 cup ice cubes
4-5 kale leaves
1 pitted date
Blend for 1 minute on high.
Kale Market Salad:
2 stalks green garlic or scallions rinsed and chopped ¼ cup)
¼ tsp salt
2 Tbsp fresh lemon juice
⅓ cup extra virgin olive oil
2 Tbsp ripe avocado
1 tsp. honey
½ bunch kale, de-stemmed, torn into pieces
4-5 carrots shredded
Make the dressing using a blender or food processor to puree the onion/green garlic, salt lemon, olive oil, avocado, honey, salt. Taste and adjust with more salt or honey or lemon juice. Before you are ready to serve, combine the kale with about half of the dressing in a large bowl using your hands to work the dressing into the kale, softening it up a bit. Add the carrots and more dressing and toss again. Add avocados on top.
Kale Pesto:
2 bunches kale (stems removed)
1 cup pecans
Zest of 2 lemons
1 clove garlic
1 Tbsp fresh lemon juice
1/2 cup olive oil
Blanch kale leaves for 10 seconds in boiling water. Remove with tongs and run under cold water. Squeeze the kale very well with your hands to remove the excess water out. Rough chop the kale and add to the food processor with olive oil, garlic, zest, lemon juice and pecans. Pulse on low until combined and has pesto like consistency.
Magic Vegetable Soup:
6 zucchini
1 head cauliflower or broccoli
1 bunch asparagus
1/3 cup olive oil
2 big pinches salt
zest of a lemon
10 big basil leaves (around 1 cup)
8 kale leaves
Trim bottom inch off of asparagus. Cut stems off of zucchini. In a pressure cooker ,add 3 cups of water and add asparagus, broccoli/cauliflower and zucchini. Cook on high pressure for 5 minutes. Use cold water release to open pressure cooker. If you are not using a pressure cooker. you will want to steam until tender. Add vegetables a;d hot water from pressure cooker to blender. This will be done in two batches to fit. Before blending add raw kale leaves, basil salt and olive oil Blend on high until smooth and creamy. Pour in hot safe bowl and work on second batch. Mix batches together. Taste for salt.
Mango Kale Smoothie:
4 kale leaves
1 cup frozen mango
1 cup coconut milk
1 cup water
Blend on high for 2 minutes.
Meatballs:
1 pound grass fed beef
1 Tbsp fennel seeds
1 pinch salt
Mix beef, seeds and salt in a bowl. Form into 1 inch balls and place on a cookie sheet. Bake at 375 for 20 minutes.
Nectarine Basil Salad:
6 nectarines
1 cup chopped basil
2 cups sun gold cherry tomatoes with stems removed
Cut nectarines into 2 inch pieces. Toss with basil and cherry tomatoes.
Organic Roasted Chicken Thighs with Leeks:
2 pounds boneless skinless chicken thighs 2 medium leeks
1 cup pitted sun cured olives
1/2 cup olive oil
2 big pinches salt
1 meyer lemon
Trim leeks into ½ inch pieces. Remove the bottoms and green tops leaving only the inner white parts that will cook tender. Soak in a bowl of cold water to keep crisp and remove any lingering dirt. With a sharp paring knife, cut long ways to remove the skin of the lemon. Slice those pieces of skin into ½ inch wide strips. Set aside. Cut olives in half. In a large roasting pan, add leeks. Top with chicken thighs, olives, strips of lemon skin. Pour olive oil on top. On medium high heat cook on the stove for 15 min covered. Transfer to a 400 degree oven. Cook for 20 min then remove cover and cook for an additional 15-20 minutes.
Parchment Baked Salmon:
6 oz. wild salmon
2 slices fresh lemon
1 sprig thyme
1 cup zucchini
pinch salt
Slice zucchini into ½ inch thick coins. On an 8 inch piece of parchment paper, arrange zucchini in the middle. Top with salmon, salt and lemon slices. Wrap parchment up and place on a baking sheet. Bake at 375 for 20 min.
Peach Ginger Smoothie:
1 cup frozen peaches
1 tsp. fresh grated ginger
1 cup almond milk
1/2 cup water
Blend on high for a minute.
Plum Chutney Salad:
1 small head radicchio chopped into thin strips
10 plums pitted and cut into 1 inch pieces
2 Tbsp chopped fresh ginger root
1/2 cup chopped green scallions
1 pinch salt
2 Tbsp olive oil
1/4 tsp. fresh chopped jalapeno
In a bowl, combine plums, ginger, scallions, salt olive oil and jalapeno. Toss and pour over radicchio and gently toss together.
Raspberry Vanilla Smoothie:
1 ½ cups almond milk
1/2 tsp ground vanilla
1 cup frozen raspberries
Blend on high for a minute.
Roasted Vegetables:
1 head broccoli
1 head cauliflower
zest of lemon
pinches of salt
1-2 Tbsp olive oil
On a half pan cookie sheet line with parchment paper. Trim vegetables into bite sized pieces and arrange on a cookie sheet lined with parchment paper. With a microplane zester, zest the lemon over the broccoli and cauliflower. Sprinkle generously with salt and drizzle olive oil over vegetables. With clean hands, toss vegetables on the cookie sheet to coat evenly. Roast in the oven at 400 degrees for 25 min or until broccoli is starting to crisp and brown on edges.
Turkey Rollups:
4 large leaves of lettuce (romaine or butter work best)
4 slices of organic deli turkey
2 tsp. stone ground mustard
1 dill pickle
Cut pickle into fourths long ways. Set one piece of turkey on each of the lettuce leaves. Spread½ tsp of mustard on each turkey slice and then a piece of pickle. Roll up!
Perfect Fish:
Make sure to buy fish from a sustainable source. Also, smaller fish have less risk of heavy metal exposure. Shellfish has the least. Cooking fish in parchment is an easy trick that imparts a lot of flavor while sealing in all the juices. It also is super easy to clean up and better for you than using tin foil.
Here is an easy recipe:
1. 14oz-6oz. portion of fish
2. 1 cookie size sheet of parchment paper
3. 1 clove garlic chopped
4. 6-8 cherry tomatoes
5. ½ cup thinly sliced trimmed fennel bulb
6. 1 Tbsp olive oil
7. big pinch salt
8. 2 sprigs of thyme
9. lemon slices*
*optional
The parchment paper will be your cooking vessel. In the middle of the sheet place the fish and pile on fennel chopped garlic, thyme, salt, tomatoes and top with olive oil. Fold up the parchment paper and fold over the sides to lock it together. You can use a piece of butcher twine too if it seems too difficult to fold it shut. Place the baking sheet in the oven and bake for 10 minutes for a 3/4-inch-thick filet or 12 minutes for a 1- to 1-1/4-inch-thick filet at 400 degrees. Cooking times will vary depending on how thick your fish is. The thicker the fish, the longer the cooking times.
Remove from the oven, but be careful not to burn yourself with the escaping steam when you open up your parchment pouch. Serve right away!
Snacks:
Easy Cucumber Salad:
- 1 cucumber, peeled and chopped into 1 inch pieces
- 1 piece of seasonal fruit, chopped into 1 inch pieces (pear, apple, plum, nectarine)
Mix together.
Oven Baked Sweet Potato Chips
-1 sweet potato, sliced paper thin
Brush with olive oil and sprinkle with salt. Bake on a parchment lined cookie sheet at 350 for 40 min.
Kale Rollups:
- 1 leaf of Lacto/Dino Kale
- 1 piece of turkey
- 1 slice fresh mango
Roll up Kale like a burrito and enjoy.
Coconut Crunches:
- 2 cups fancy coconut shreds
-1 big pinch salt
-1 Tbsp coconut oil
Toss coconut shreds with salt and coconut oil. Bake on a parchment lined cookie sheet for 15 min at 350. Be sure to stir every few minutes to prevent burning!
Eggplant Dip:
1 eggplant
2 Tbsp olive oil
1 tsp paprika
Roast eggplant in the oven on a parchment lined cookie sheet. Brush each slice lightly with olive oil Roast for 40 min at 350 degrees. Blend roasted eggplant, rest of olive oil and paprika and sprinkle of salt in food processor until smooth.
Olive Oil Tarragon Salad:
1 avocado sliced into pieces
1 cucumber, peeled, cut into 1 inch pieces
1 Tbsp Fresh Tarragon
2 tsp. apple cider vinegar
1/3 cup olive oil
pinch salt
1 tsp. stone ground mustard
In a blender, add tarragon, mustard, pinch salt, vinegar, olive oil and blend for 1 minute. Drizzle over cucumber and sliced cucumber.
Almond Butter and Celery Sticks
1/2 cup Olives and unlimited sliced carrots