Healthy Body Mx Week

Recharge your body with this one week of healthy recipes!!! You can mix and match the 7 breakfasts/lunches/dinners to suit your own schedule.  I've given you quite a few snack options - choose to your liking!!

The purpose of this healthy body maintenance week, is to get your body working optimally by eliminating allergy causing foods, processed foods, caffeine, and excess sugar.  By feeding your body whole foods for one week, you can re-focus on healthy eating habits and allow your body to conduct its natural detox process.  For those of you who did the full 3 week cleanse in January, this is a way to get your body back on track.  For others, this is a healthy way to introduce your body to whole food eating!  You can do anything for one week.

To maximize the benefits follow these 3 simple rules:

- ONLY eat the foods from the approved recipe list below. To see a full list of approved/non-approved foods CLICK HERE
- ONLY drink water, green tea, and herbal tea.
- Observe a 12-hour detox window each night (i.e. if you finish your nightly soup at 7pm, do not eat breakfast until 7am).  Water and tea is fine after hours.

**For more details consult the book, CLEAN, by Dr Junger, or visit his website at www.cleanprogram.com  (The basis for the healthy body mx week).
**This is by no means mandatory.  Follow these recipes at your own risk and consult your doctor with any questions or concerns.

One Week Cleanse Menu

Breakfast	Lunch	Dinner
blueberry pineapple shake	chicken and veggie pasta	black bean soup
black forest smoothie	baked halibut	pumpkin curry soup
yummy green shake	Jamaican chicken curry	bean and veggie soup
tropical shake	rotisserie chicken, quinoa and veggies	chicken tortilla soup
berry green shake	fun nachos	red lentil and coconut soup
dark chocolate almond butter smoothie	mango salmon and roasted squash/asparagus	Thai green curry vegetable soup
mango cardamom blast	curried lentils and chickpeas	white velvet soup

BREAKFAST
Blueberry Pineapple Shake
1 cup blueberries
1 cup almond milk
1 cup pineapple
protein powder (opt)
Supplement mix-ins as desired
Sugg: Flax, super greens, acai; Super greens: Berry or Cacao
Black Forest Smoothie
1 cup almond milk
3/4 cup frozen dark cherries
1-2 Tbsp almonds (or almond butter)
1/4-1/2 tsp cinnamon
1 Tbsp flax
 1-2 Tbsp Cacao
1 scoop protein powder (opt)
1 scoop super greens (cacao)
Yummy Green Shake
1 1⁄2 cup coconut water 
handful of kale
1 pear
2 dates
1⁄2 avocado
handful of spinach
2 cups of pineapple
handful of broccoli florets
1 cup ice
supplement mix-ins as desired
Sugg: flax, super greens (berry)
Tropical Shake
1 cup pineapple
Coconut flakes (pinch)
1 Mango
1 1/2 cup coconut milk
1/2 cup frozen peaches
Ice
Supplement mix-ins as desired
Sugg: Flax, super greens (berry)
Berry Green Shake
1 1⁄2 cups water (coconut water is preferable) 
Handful of Spinach
1 Apple
Ice (if using fresh fruit vs frozen)
Handful of kale
1 1/2 cups frozen berries
Lemon Juice (just a pinch)
Sugg: Acai, super greens (berry or cacao), flax
Dark Chocolate Almond Butter Shake
8 oz. almond milk
8 oz. rice milk
1 T. rice protein powder
1 T. chia seed
2 handfuls baby spinach

2 T creamy almond butter
2 T cacao powder
1 scoop chocolate super greens
Ice

Mango Cardamom Blast
1 ripe mango, peeled
1 tbsp coconut flakes
1 cup coconut water
zest and juice of 1/2 lime
Ice
1/4 tsp cardamom powder (optional)
Supplement mix-ins as desired Sugg: Flax, pro-biotics
LUNCH
Chicken and Veggie Pasta
2 Tbsp olive oil
1 can artichoke hearts, rinsed and dried 
1 lemon
1⁄2 cup chicken stock

1 clove garlic, minced
Basil, oregano, salt & pepper (to taste) Roasted chicken breast (rotisserie)
1 1⁄2 cups of spinach

1. Coat a pan with olive oil, add garlic over medium heat. Heat until oil is warm.
2. Add artichokes, basil, oregano, salt, and pepper. Squeeze lemon over artichokes and cook for about 10 min. Add chicken, stock and spinach. Cook over medium heat until spinach is reduced.
3. Place on a bed of brown rice or brown rice pasta.
Opt: ADD SIDE SALAD with olive oil/Balsamic Dressing
Baked Halibut
1. Coat parchment paper with EVOO
2. Place halibut in packet, add extra EVOO
3. Place artichoke hearts on fish and sprinkle w/ some salt 
4. Add sprig of thyme/lemon on top of fish
5. Bake for 10-15 minutes at 350
6. Place fish over a bed of arugula
Sides: Quinoa or brown rice and salad of your choice. If you choose quinoa, cook it according to the pkg directions, but add sliced almonds for flavor.
Jamaican Chicken Curry
4 bone-in, skinless chicken breast halves (10-12 oz each), halved crosswise

2 Tbsp EVOO
1 medium onion, chopped
1 teaspoon ground cumin
1⁄2 teaspoon dried thyme
1 can (13.5 ounces) coconut milk
Brown rice or quinoa

Coarse salt and ground pepper
1 garlic clove, minced
3 T curry powder (preferably Jamaican) 4 carrots, thinly sliced
1 pkg (10 ounces) frozen peas, thawed

1. In a Dutch oven, heat oil; season chicken w/salt and pepper. Brown chicken- 3 to 4 min per side. Transfer to a plate.
2. Reduce heat to med. Add onion, garlic, cumin, curry, thyme, and 1/2 cup water. Season with salt. 3. Cook until onion softens. Add carrots, coco milk, 1/2 cup water, and chicken. Bring to a boil. Reduce heat and simmer, about 10 mins.
4. Remove from heat and stir in peas. Serve over rice.
Rotisserie Chicken Quinoa & Veggies
Purchase a rotisserie chick
Make quinoa according to pkg
Roast your favorite CLEAN veggies
Mix all the above together with salt/pepper Can eat this cold or hot!
Fun Nachos
Sauté couple of cloves pressed garlic and red onion in olive oil until brown
Add 1 lb turkey, salt/pepper and lime juice
Once browned, add can of black beans, some green onion, and a handful of cilantro
Lay the turkey mix over brown rice tortilla chips then sprinkle with vegan cheese, chopped spinach, black olives, and avocado

Mango Salmon & Roasted Squash
Salmon (2 pieces)
1⁄4 cup balsamic vinegar
1 lime (squeezed for juice)
1⁄2 red onion, julienned
3⁄4 cup red cabbage, julienned

1⁄4 cup olive oil
1 T pepper & 1 clove garlic
1 mango, peeled and chopped 
2 T cilantro

1. Combine 1 T each of EVOO, balsamic, and pepper in baking dish. Place fish in mixture, coating both sides. Marinate for 10 mins.
2. Bake salmon at 375 for 30 minutes or until flakes with a fork.
3. Combine rest of EVOO, balsamic, mangoes, garlic, onion, cabbage and cilantro. Toss to coat. Serve over salmon, roasted squash, and either Quinoa or Brown Rice

Curried Chickpeas
2 T coconut oil
1 onion, chopped
2-3 garlic cloves
1 can chickpeas
1 c diced carrots
kale leaves from 2 large stems, roughly chopped 
1/2 c chopped almonds

1 can lite coconut milk 
1 (heaping) T flax
1 tsp sea salt
2 tsp cumin
2 tsp curry powder
1/2 tsp turmeric
fresh ground black pepper

Heat oil in large sauté pan over medium-low heat. Add onions and cook until translucent, about 8 minutes, stirring occasionally. Stir in the rest of the ingredients (except black pepper) and turn heat up to medium-high until the coconut milk begins to boil. Turn heat back down to a gentle simmer, and cook for 10 minutes, stirring occasionally. Add black pepper to taste. Top with chopped almonds. Serve hot. Serve over cooked brown rice.

DINNER
Black Bean Soup
1 can black beans, drained and rinsed 
1⁄2 red onion
18 baby carrots
1 T. lime juice
1⁄4 tsp. cinnamon
1 tsp. sea salt
vegetable stock (add until right consistency)

2 cups kale
1⁄2 avocado
2 cloves garlic
1 T. cumin
1⁄4 tsp. coriander cayenne/cilantro (to taste)

1. Sauté the veggies in EVOO. Add broth, beans and kale. Once soup has cooled, add the avocado 2. Blend.

Pumpkin Curry Soup
1 small onion, chopped
1 tsp curry powder
3 cups CLEAN chicken broth 
1 cup coconut milk

1 clove garlic
1⁄2 tsp salt; 1⁄4 tsp coriander
1 can (15 oz) pumpkin
chopped green onion for garnish

1. Sauté onion and garlic in EVOO; about 3-5 min.
2. Stir in curry powder, salt, coriander (adding crushed red pepper if desired). Add water and bouillon; bring to boil.
3. Reduce heat to low; cook, stirring occasionally 15-20 min to develop the flavors.
4. Stir in pumpkin and coconut milk; cook for 5 min.
5. Transfer to blender or use immersion blender.
6. Blend until creamy. Serve with chives.

Bean and Veggie Soup
3 T olive oil
1⁄4 cup chopped carrot
1 garlic clove, minced
3 1⁄2 cups chopped kale
1 can no-salt-added black beans 
1⁄2 T red wine vinegar

1⁄2 cup chopped onion
1⁄4 cup chopped celery
2 cups vegetable broth
1 can no-salt-added cannellini beans (drained) Salt and Pepper (to taste)
1⁄2 tsp rosemary
1. Cook veggies, in olive oil.

2. When veggies are tender, add beans and kale. Add seasonings. Cook until tender (few min). 4. Add broth and simmer until heated through. Blend.

Chicken Tortilla Soup
Serve over brown rice or quinoa (opt) 
1 Carrot
1 slice onion
1 pinch cilantro

1 piece of zucchini (2 inch) 
1 Stick of celery
1 clove garlic
3 cups chick broth 
rotisserie chicken

1 Tablespoon Mex spice (cumin)
Blend all ingredients together
Garnish with small bits of avocado and chopped olives

Red Lentil and Coconut Soup
2 T olive oil
2 medium carrots, chopped 
4 cups vegetable stock
4 cloves garlic
2 teaspoons lemon juice

1 medium onion, chopped
13⁄4 cups red lentils, rinsed

1 can coconut milk 

1⁄2 teaspoon salt

1. Heat oil in large soup pot. Add onion/carrot and sauté until soft.
2. Add lentils, stock, coconut milk, garlic & salt
3. Bring to a boil, reduce heat; cover and cook for 30 minutes. Remove from heat. 4. Pour into blender (or use hand blender) and blend until smooth.
5. Return soup to pot, add lemon juice, and any other seasonings; mix.
Alt Seasoning: 3 tsp ginger or 2 tsp cumin or curry powder

Thai Green Curry Vegetable Soup
1 bunch chopped green onion
2 cups chopped mushrooms; 
2 cups chopped carrots
1 pkg organic frozen chopped broccoli
2 handfuls of spinach
1 can unsweetened coconut milk (can use regular coconut milk too)
1 T green curry paste (2 Tbsp for extra spicy)

4-5 cloves garlic
1⁄2 cauliflower chopped 
2 cups snap peas
8 cups vegetable broth

1. In a stockpot, sauté green onion and garlic in EVOO. Add veggies and saute until soft. Add broth, coco milk, curry paste. Bring to a boil.
2. Reduce heat to medium low and simmer for about 1/2 hour.
3. Blend with hand mixer or transfer to a blender in batches.

White Velvet Soup
1 head cauliflower
2 medium onions
1 head garlic (about 6-8 cloves)

2 cups vegetable stock
juice of 1 lemon
sea salt to taste

3 cups cooked lima beans (about 2 cans) 
olive oil
2 cups water smoked paprika
Preheat oven to 400°F. Cut up cauliflower into bite-sized chunks and place on a baking sheet. Drizzle with olive oil and sprinkle with sea salt.
Peel onions and slice into chunks. Peel garlic cloves. Place onions and garlic baking sheet, drizzle with olive oil and sprinkle with sea salt.
Place all veggies in oven. Bake for 30-40 minutes until everything has golden edges and is nicely caramelized.
Let veggies cool slightly and add to blender along with all other ingredients except olive oil and paprika (process in batches if you have a small blender). Blend on high until very smooth. If the soup is too thick, simply add water to thin to your desired consistency. 

SNACKS

Apples (opt: add almond butter)

Sliced Cucumbers

Carrots/Celery

Nuts (almonds, cashews)

Berry mix (blueberry, raspberry, blackberry)

Brown Rice Chips 

Hummus (homemade - mix chickpeas, olive oil, garlic in a blender)

Avocados

Watermelon

Cold quinoa with chopped pears

apple/cucumber salad with salt and apple cider vinegar