Skip to content

Best and Worst Foods for Digestion

February 22, 2017

Best and Worst Food for Digestion

 

  1.  anything that is steamed, lightly cooked without sautees  or fat  roasted and baked over fried
  2. Citrus fruit  like pineapple, grapefruit, oranges, are all difficult to digest  blueberries and bananas are not an issue.
  3. artificial sugars, fructose, corn syrup, as opposed to maple syrup, honey, molasses, are harmful to the intestines
  4. whole grains and raw vegetables and any sort of cabbage or green leafy vegetable but the exception is anything fermented:  Kimchi, pickles that are fermented, any food source that has a fermentation process is beneficial.  Yogurt being one of them.
  5. any canned food  especially beans  if you soak them four hours and drain off the sugars then you can use them but moderately  tofu,  tempeh  and other bean curds are helpful because of the fermentation process
  6. cruciferous  vegetables  – cabbage and broccoli, unless fermented are not good for a person with digestive disorders
  7. Spicy foods of any kind can be causes of gastritis  stay away from capsaicin in sauces salsas and peppers, potatoes, tomatoes, all foods in the solanaceae family or deadly nightshade should be avoided.
  8. all dairy products that are not fermented or have enzymes in them  except yogurt, soft cheeses, like Gouda, Brie, Camembert,  raw milk and KEFIR is good for digestion
  9. peppermint, spearmint, candies, anything that has sugar of any kind that is harmful  there are other possibilities that are natural.                                                                        
  10. ALL PROBIOTICS ARE BENEFICIAL  such as yogurt or anything else that has live active cultures  like sourdough breads. sauerkraut, miso soup, KEFIR  fermented milk, buttermilk, raw milk,  with probiotics, tempeh from fermented soybeans,       
  11. PREBIOTICS  – HONEY, Maple Syrup, Molasses, asparagus, jerusalem artichokes, oatmeal, bananas, 

these help in digestion with fiber but are not of value for intestinal cramping, bloating, flatulence, nuts if carefully chewed can be beneficial to diet which directs us to how slowly one eats and predigests food.  It is important that food be steamed, baked, roasted, eggs are highly nutritious and good for digestion, an oatmeal that is organic is better for one’s health, A rhythm that makes it possible to help in digestion these are all helpful.

 

 ONE CANNOT LIE DOWN AFTER EATING   Regular times and circumstances make life easier on the stomach and the digestive system.

An assortment of fiber foods.

 

 

Gut Repair & Restoration Cleanse Protocol with Recipes

Food As Medicine Holistic Health Counseling/Roots & Branches

Erin Livers, Nutrition Therapist 303-449-9494

General Dietary Recommendations

You will follow a 21-day Cleanse or Elimination Diet, while using several supplements that

are recommended by Dr. Dorninger or myself. The diet will eliminate foods that cause digestive

difficulties and/or inflammation, which can allow you to heal your digestive tract while reducing

stress on other systems of your body like the nervous, endocrine and immune systems. The list of

food to ELIMINATE is below, followed by a list of foods you CAN eat. This document also

contains many recipes that will help you to enjoy this simple diet as you begin to feel better.

Please note: Depending on the state of your health when you begin the cleanse, you may feel

worse after taking the GI Synergy supplement for the first couple of days. This is normal. It

shouldn’t last more than a few days, and then you should begin to feel better.

Organic fruits and vegetables contain higher amounts of phytonutrients and lesser amounts of

pesticides, so choose them when you can.

The Clean 15 (fruits & vegetables that have lower pesticide residues so they don’t

necessarily need to be purchased organic): onions, sweet corn*, pineapple*, avocado,

asparagus, sweet peas*, mango*, eggplant*, domestic cantaloupe*, kiwi, cabbage, watermelon*,

sweet potatoes*, grapefruit*, mushrooms*. (*not allowed on cleanse diet)

The Dirty Dozen (fruits & vegetables that should be purchased organic due to their high

levels of pesticides from spraying or the way the food concentrates pesticides): apples, celery,

strawberries, peaches, spinach, imported nectarines*, imported grapes*, sweet bell peppers*,

potatoes*, domestic blueberries, lettuce, kale/collard greens. (*not allowed on cleanse diet)

Purchase organic or natural, grass-fed meats, and pastured poultry that come from animals

that are given no toxins, antibiotics or growth hormones, which is much healthier for us, them

and the planet. Eliminate all cured meats (with the ingredient nitrites) and all refined foods that

contain hydrogenated oils (trans fats). Eat mindfully, seated, as relaxed as possible and with

grace, putting all meals/snacks on a plate. Pay attention to your appetite and hunger. This cleanse

is not designed to reduce calories or portions, so please eat until you are satisfied and don’t let

yourself get hungry. Eat regularly throughout the day (breakfast, lunch, snack, dinner and

bedtime snack or more frequently with heavy exercise) and ensure you’re eating balanced meals

that contain protein, fat and carbohydrate foods. If you don’t understand how to balance your

meals, let Erin Livers, Nutrition Therapist show you how to do this.

Most of all, enjoy!

FOODS TO ELIMINATE:

High-Glycemic Fruits: bananas, grapes & raisins, pineapple, oranges, tangerines, grapefruit, all

melon, mango; all dried versions of these fruits including dates. All canned fruit.

All Grains: glutinous: wheat, wheat germ, barley, rye, spelt, kamut, non-glutinous: oats, rice,

buckwheat, corn, amaranth, millet, quinoa and teff. All foods made from grain: pasta, cereal,

Erin Livers, Nutrition Therapist 2

bread, muffins, cookies and crackers. You also need to avoid gluten-containing ingredients

commonly found in processed condiments, sauces, and dressings so you will make your own.

All Legumes: adzuki beans, mung beans, chickpeas (garbanzo beans), kidney beans, pinto beans,

lima beans, black beans, soybeans, black-eyed peas, Great Northern beans, fava beans, navy

beans, lentils (red and green), split peas (green and yellow). All soy foods.

All Legumes includes All Soy products: Edamame (whole soy beans), tempeh (fermented), tofu,

miso (fermented), natto (fermented), soy sauce or shoyu or tamari (fermented), soy yogurt

(fermented), soy flour, soy nuts, soy milk, soy sprouts, soy oil, and any processed food

containing soy.

All Nuts and Nut Butters: almonds, cashews, Brazil nuts, filberts, chestnuts, macadamia nuts,

hazelnuts, pistachios, walnuts (black and English), pecans, peanuts (actually a legume). All

nut butters and nut oils.

All Seeds & Seed Butters: sunflower, pumpkin, sesame (tahini), hemp, flax, chia. All seed

butters and seed oils.

Meats: pork.

All Dairy: Whole, 2% and skim milk, cream, half ‘n half, hard and soft cheeses, cottage cheese,

yogurt, whey, and kefir made from cow, goat and sheep dairy.

All Eggs: All, including mayonnaise and those found in processed foods and baked goods.

All Alcohol: beer, wine, liquors: tequila, whiskey, bourbon, sake, cognac and liqueurs.

All Sea vegetables: dulse, kelp, hijiki, wakame, arame, nori and agar-agar (a thickener, often a

cornstarch substitute).

Vegetables: all potatoes (including sweet potatoes) and corn. All canned vegetables.

All Mushrooms: shitake, maitake, porcini, oyster, chantarelles, lion’s mane, button, crimini, and

Portobello.

Nightshade Family Vegetables: potatoes, tomatoes, eggplant and all peppers (sweet bell

peppers, spicy peppers such as chili peppers, cayenne pepper), goji berries.

All Sugars and Sweeteners: white sugar, brown sugar, turbinado sugar, raw sugar, molasses,

Karo syrup, sorghum and Sucanat, honey, agave nectar, maple sugar/syrup, brown rice syrup,

date sugar, coconut sugar, stevia and xylitol.

Oils: all except coconut and olive.

Vinegars: all except apple cider vinegar.

Other: coffee, chocolate, all processed food, which means anything from a box, can or bag.

Iodized salt: table salt like Mortons, white sea salt, Kosher salt or any processed salt, which

eliminates olives, capers and any food that has salt added.

FOODS TO EAT:

Low Glycemic Fruits: all berries: blackberries, blueberries, boysenberries, elderberries,

gooseberries, loganberries, raspberries, strawberries and cranberries. Juice of these fruits

allowed in small amounts (4-6 oz) with a meal only or if used in recipes. Dried versions of

these fruits are allowed, but make sure they don’t have added sugar. NOTE: the only dried

cranberries without added sugar are found at Vitamin Cottage and are sweetened with apple

juice, OK in moderation.

Erin Livers, Nutrition Therapist 3

Moderate Glycemic Fruits: cherries, apricots, plums, prunes, kiwi, pomegranates, pears,

peaches, apples, avocados and lemons, and limes. Juice of these fruits allowed if used in

recipes and consumed with a balanced meal.

Root Vegetables: Carrots, beets, parsnips, turnips and burdock root.

Winter squash: pumpkin, acorn squash, spaghetti squash, delicata squash, butternut squash,

buttercup squash, hubbard squash, kabocha and hokkaido.

Summer Squash: zucchini, pattypan, yellow and crookneck squash.

Vegetables: cucumbers, broccoli, cauliflower, cabbage (purple & green), Savoy cabbage,

Brussels sprouts, onions, leeks, green onions (scallions), shallots, garlic, rhubarb, asparagus,

green beans, artichokes, celery, celeriac, kohlrabi, daikon radish, radish and rutabaga.

Fermented Vegetables: sauerkraut and pickled ginger (without fructose, artificial colors, etc).

Green leafy vegetables: collard greens, mustard greens, kale (lacinato and curly), spinach and

Swiss chard.

Greens for salads: red and green leaf lettuces, romaine lettuce, bibb lettuce, arugula, spinach,

watercress, fresh basil, cilantro, parsley, tatsoi, bok choy, cabbage (purple and green),

dandelion greens, endive, radicchio and purslane.

Coconut: coconut oil, coconut butter, coconut milk (unsweetened), fermented coconut yogurt

(unsweetened), coconut kefir (unsweetened), coconut flakes (unsweetened) and coconut

water (unflavored).

Oils: olive and coconut.

Vinegar: apple cider vinegar only.

Meats: beef & beef liver, buffalo, lamb, venison, elk and ostrich.

Poultry: chicken & chicken liver, turkey, duck and goose.

Fish: (Please see NOTE about sources for fish in the Shopping section.) Recommended

regularly: sardines, anchovies, wild salmon (sockeye and king), tuna (canned light), trout,

catfish, tilapia, cod and flounder. Recommended periodically: halibut, bass, albacore tuna

and Spanish mackerel. Avoid (due to high mercury levels): tilefish, swordfish, king

mackerel, sea bass and orange roughy.

Eggs: NOTE: IF Dr. Dorninger has allowed you to add Jay Robb’s unflavored egg white protein

to your Cleanse, it does not mean that egg whites are allowed. They contain too much protein

antigen for them to be allowed.

Seafood: crab, shrimp, oysters, clams and lobster (Northern/American periodically due to

mercury).

Herbs, spices, teas: basil, rosemary and thyme from the mint family. Chives. Turmeric, ginger,

mustard and cinnamon are highly recommended. Other herbs and spices are allowed and

highly recommended. The only spices NOT allowed are cayenne and other chili peppers,

which are found in many spice blends including curry blends. Also black pepper.

Herbal teas are recommended. Green tea is allowed, but black tea is not.

Salt: Full-mineral salts: Celtic brand, REAL salt brand, and other natural, unprocessed salts such

as Himilayan pink salt. Olives are allowed if they are not cured with added salt.

Misc. Recommendations for Healthful Eating

– Do not skip meals, especially breakfast, or go longer than 3-4 hours without eating something,

preferably a balanced meal or snack. Research has shown that eating a healthy breakfast is

Erin Livers, Nutrition Therapist 4

essential to weight loss and keeping blood sugar balanced. It keeps your metabolism up and your

body burning fat all day. It also gives you the energy you need to meet the demands of your day,

keeps mood stable, and has been proven to limit overeating at night.

– Add cinnamon as often as you can as a daily spice. As little as 1/4 tsp per day is effective to

help keep blood sugar balanced.

– Balance all meals to include some brightly-colored carbohydrates, lean animal or plant protein,

and healthy fats. Carbohydrate foods include all vegetables, fruits. Lean animal protein allowed

on this cleanse diet comes from beef, buffalo, elk, lamb, turkey, chicken, all fish and seafood.

Plant protein sources allowed on this cleanse diet are limited to vegetables only. Healthful fats

come from meats, fish, seafood, avocados, olive oil, coconut, coconut milk, coconut oil.

– Ensure you’re consuming enough protein daily to build/repair your structure. Use the following

formula: Divide your weight in half to get the number of grams of protein per day you need if

you are moderately active. Slightly more if you are very active and slightly less if you are less

active. For example, if you weight 140 lbs. you will need to consume 70g of protein per day.

Divide that number by 3 to get the amount per meal. In this case, you will consume approx. 20g

of protein per meal and 10g of protein at your afternoon snack. Please check the chart below to

ensure you’re getting enough protein at each meal, while on the Gut Repair Cleanse.

Plant-Based Sources Protein Content (g)

Broccoli (1 cup) 5

Zucchini, Crookneck, Pattypan Summer Squashes (1 cup) 5

Asparagus (1 cup) 4

Cauliflower (1 cup) 2

Animal-Based Sources Protein Content (g)

Chicken, boneless, cooked (3 oz.) 27

Turkey, roasted (3 oz.) 25

Ground Turkey, cooked (3 oz.) 23

Roast Beef, lean, cooked (3 oz.) 24

Ground Beef, lean, cooked (3 oz.) 24

Beef Sirloin, cooked (3 oz.) 24

Tuna, canned in water (3 oz.) 23

Tuna, fresh, cooked (3 oz.) 26

Cod, cooked (3 oz.) 20

Salmon (3 oz.) 22

Shrimp, boiled (3 oz.) 21

Lobster, baked or broiled (3 oz.) 17

Sources: Health Canada, Nutrient Value of Some Common Foods (1999); Tufts University School of

Medicine; Harvard University; USDA National Nutrient Data Bank; http://www.whfoods.com.

Beverages & Dehydration

To avoid dehydration, it’s important to drink adequate water throughout the day and include

beverages that will replace electrolytes based on water loss through sweat (or vomiting/diarrhea).

A good rule of thumb is .05 glasses of water per pound of body weight. Thus, a 140 lb. person

Erin Livers, Nutrition Therapist 5

would require 70 ounces of water per day. More is required as activity goes up. If you’re

sweating due to exercise, heat or humidity, also consider an electrolyte replacement beverage

like Amy and Brian’s brand coconut water makes an excellent electrolyte replacement beverage

without adding sugars or other undesirable ingredients.

A cup of tea makes a nice break during the day. Herbs with high mineral content can also help

with electrolyte replacement: nettles, horsetail. Add hibiscus (high vitamin C also) and

peppermint for flavor. After dinner a cup of tea made from herbs such as chamomile, lavender,

passionflower and lemon balm can help calm the nerves and assist with sleep and relaxation.

Rebecca’s Herb Shop can blend either of these teas for you (13th & Spruce in Boulder).

Shopping

Most of the products I recommend here, if not available at your everyday market, are available

for purchase at Whole Foods and Natural Grocers by Vitamin Cottage. You may also find them

at Sunflower Markets, Sprouts, Lucky’s Market and Alfalfa’s Market in Boulder/Denver. If

you’re outside of the Boulder/Denver area and don’t have access to these markets, look for these

products at your local health food store/market. If none are available, look online at

Amazon.com or do a search for the products to find a website that sells them.

Note about sourcing quality seafood

An online company called Vital Choice sells very high-quality seafood by mail. Their address

is vitalchoice.com. They are the only source I know of for canned sardines with NO SALT other

than whole, fresh sardines you can sometimes find at Whole Foods. I highly recommend you try

their products and include seafood on your cleanse. You can also find well-sourced seafood at

Whole Foods Markets. Fish are the best food source for anti-inflammatory, essential fats.

Notes about coconut milk and coconut products

Coconut milk is not the liquid water inside of a coconut, but the milky substance pressed out of

a soft, freshly picked coconut. It is white, just like cow’s milk, is creamy and smooth, and has a

nice sweet coconut flavor. If the fat content is 17%, it is called coconut “milk.” If the fat content

is 24%, it is called coconut “cream.” Most manufacturers add water to thin the cream to make

milk. Thai Kitchen brand adds less water to their product and may be why it’s more expensive

than other brands of canned coconut milk. I don’t recommend canned food because of a chemical

found in the can lining called BPA, but there are a few companies that are beginning to can their

food without the use of this health-damaging chemical. Native Forests brand is the only coconut

milk without BPA in their cans. (Eden foods does not use BPA in their canned foods.)

I don’t recommend So Delicious brand coconut milk that comes in a carton, like cow’s milk,

because it contains sugar and a fair amount of additives, neither of which are recommended on

this cleanse diet. I prefer organic, canned coconut milk that contains no additive save for guar

gum, brands such as Thai Kitchen, Native Forests, and Whole Foods 365 brand. Avoid brands

that contain sulfites (like sodium metabisulfite). Do not use “light” versions of coconut milk.

You can also purchase Let’s Do Organic brand “creamed” coconut and either use as a spread

(makes a nice cake icing!) or add water to make milk. Tropical Traditions and Wilderness

Family Naturals (go to their websites) both sell very high-quality, coconut products. The

powdered versions of coconut milk (just add water) often contain dairy ingredients, so avoid

them.

Erin Livers, Nutrition Therapist 6

Replacing Eggs in Recipes

Egg Replacement Options (these are also SCD compliant)

• 1 egg = 1/4 cup canned pumpkin or squash

• 1 egg = 1/4 cup puréed prunes

• 1 egg = 2 Tbsp water + 1 Tbsp. oil + 2 tsp baking powder

Egg Replacement Tips

• If a recipe calls for three or more eggs, it is important to choose a replacer that will perform the

same function (i.e., binding or leavening). NOTE that with SCD, there are no binder options for

substitution. Let me know if you find one.

• If you want a lighter texture and you’re using fruit purées as an egg substitute, add an extra 1/2

tsp baking powder. Fruit purées tend to make the final product denser than the original recipe.

Recipes

Herbal Infusions and Smoothies

Rosehips and Lemon Tea

Pour boiling water over 1 Tbsp of Rosehips in a teacup or mug and let stand for 10 minutes.

Juice half of a lemon into the mug, strain and enjoy! This is a great way to start your day.

RepairVite Smoothie

RepairVite is the gut repair supplement you will mix in water 2x/daily. If you don’t like the taste,

one option is to make a smoothie. NOTE: a smoothie is not a meal replacement (no protein), so

you must consume with a side of protein such as meat. NOTE: Do not add RepairVite to any hot

beverage, use cool or room temperature water only.

Spinach – handful

Watercress – handful (optional)

1/2 apple or pear

1/2 cup of pomegranate, blueberry or cherry juice

1/4 cup of fresh or frozen blueberries or strawberries

1/4 cup coconut milk

1 scoop of RepairVite or GI-Revive supplement powder

Add all ingredients to blender and blend until smooth.

Winter Immune Broth/Potassium Immune Broth

This broth is very high in minerals and very alkalinizing to the system. It makes a great beverage

to sip between meals or the broth can be used to make any soup. The broth can also be used as a

side to any meal. It’s also helpful as a meal replacement if your digestive system is upset. It will

keep for 4 days in the refrigerator or it can be frozen. Parsley, sage, rosemary, thyme and garlic

are all antibacterial and antiviral. NOTE: Do not add RepairVite to any hot beverage, use cool

or room temperature water only.

2 quarts spring water

2 lbs of beef bones or meaty short rib bones (optional)

1 onion (white or yellow), diced

4 stalks of celery

8 cloves garlic, chopped in large chunks

Erin Livers, Nutrition Therapist 7

4 carrots, sliced in large chunks

1/2 head broccoli, cut in chunks

1 bunch parsley

1 bunch greens (either collards, spinach, kale or chard), chopped

some rosemary, thyme, sage and/or garlic (optional, depending on your taste)

1 leek, chopped (optional)

Bring water to a boil, add all ingredients cover and let simmer on low for 2-4 hours. If you’re

using bones, you can simmer for up to 72 hours to leach the gelatin out of the bones. Cool, strain

and discard vegetables. If there are leftovers, cover and refrigerate or freeze for future use. Can

be used as a base for soup or served as a broth. Reheat in small quantities as desired.

Sauces and Dressing Recipes

Vinaigrette Salad Dressing

1 Tbsp olive oil

1 tsp apple cider vinegar or lemon juice

1 small garlic clove minced

1 tsp blend of dried parsley, thyme OR 2 tsp fresh herbs

Celtic salt to taste

Blend ingredients together.

Golden Vinaigrette Dressing

Try over Arugula

Makes nine 2-tablespoon servings vinaigrette

Prep time: 10 minutes

3/4 cup extra virgin olive oil

1/4 cup freshly squeezed lemon juice

2 Tbsp Dijon mustard

1 tsp ground turmeric

Pinch Celtic sea salt

4 cups trimmed arugula, washed

In a small bowl, whisk together the oil, juice, mustard, turmeric, salt, and pepper. Drizzle over

fresh arugula. Toss to coat.

From Mark Hyman, MD, The Ultra-Metabolism Cookbook

Raspberry Basil Vinaigrette Dressing

1 cup extra virgin olive oil

1/2 cup apple cider vinegar

2 Tbsp shallots

1 cup fresh basil packed well

2 cloves garlic chopped

1 cup fresh raspberries washed and dried

Place all ingredients into blender and add salt and pepper at the end (if desired).

Erin Livers, Nutrition Therapist 8

Apple Vinaigrette (great Fall/Winter dressing)

1 cup extra virgin olive oil

1/2 cup apple cider vinegar

2 Tbsp red onion

2 cloves garlic chopped

1/2 tsp dried mustard or 1 Tbsp prepared mustard

3/4 cup chopped apple

honey to taste, suggest 1 Tbsp

Place all ingredients into blender and add salt to taste at the end (if desired).

Avocado Dressing (makes a creamy dressing without dairy)

Use this dressing as a mayonnaise substitute.

1 medium-sized avocado

1/4 cup olive oil

2 Tbsp lime OR lemon juice (the flavor of the lime beat the lemon in all my taste tests)

1/4 tsp salt

1/8 tsp Dijon mustard (optional)

2 Tbsp coconut milk (optional)

1 Tbsp fresh parsley or cilantro, chopped fine (optional)

2 Tbsp water or more to thin to the consistency you like (add LAST, after all ingredients)

In a blender or small food processor, combine ingredients until smooth. Use water to thin to the

consistency you like. You can make it thicker (with a smaller amount of water) for a sauce and

thinner (with more water) for a pourable dressing. This dressing does not store well for more

than 1 day. Make and use quickly.

I find that this dressing is very good with ALL of the optional ingredients added, but leave one or

two out and it’s still a delicious dressing.

Blackberry Sauce (for red meat)

1 Tbsp olive oil

2 Tbsp shallots, chopped (can sub yellow onion)

1 small garlic clove, minced

1 tsp dry mustard

1/2 tsp finely chopped thyme

fresh ground black pepper to taste

1 10 oz jar of blackberry fruit only (no sugar) preserves or spread

Sauté shallots or onions in oil until translucent. Add garlic and other spices and stir well.

Remove from heat to stir in blackberry preserves. Thin with broth or water if necessary. Can

halve this recipe.

Quick Breakfast Recipes & Breakfast Side Dishes

Mixed Berry Bowl

In a bowl combine any mix of fresh berries: strawberries, raspberries, blackberries and

blueberries. Pour coconut milk over berries and top with flaked, dried coconut and cinnamon.

Erin Livers, Nutrition Therapist 9

Mixed Fruit Bowl

In a bowl, chop or grate apple or pear. Pour coconut milk over the top and add flaked, dried

coconut and cinnamon.

Apple or Pear Salad

In a bowl, chop or grate apple or pear. Pour coconut milk over the top and add flaked, dried

coconut and cinnamon.

Baked Apples or Pears

I recommend baking apples ahead to save time in the morning.

4 apples or pears

1/4 – 1/2 cup of water or berry juice

1/4 cup dried coconut flakes and dried, fresh or frozen berries (your choice)

2 tsp cinnamon

Baked apple (or pear). Core an apple or pear and peel halfway down. Place in a small baking

dish with 1-inch of fruit juice (or water) covering the bottom. Sprinkle cinnamon in the center of

the fruit and fill with dried coconut and/or dried/frozen/fresh berries. Bake covered for 45-55

minutes at 350° or until soft when pierced with a fork. Bake several at once, re-heat as necessary.

Baked Apple stuffed with Breakfast Sausage

I recommend baking apples ahead and using leftover turkey sausage to speed up breakfast prep.

You can also use packaged breakfast sausage or sausage purchased at Whole Foods meat

counter (they are a full-service meat counter and will grind to your specifications if you call

ahead). Avoid any with sugar/sweeteners, preservative (especially nitrates/nitrates), natural

flavors, canola oil or gluten ingredients.

4 apples

1/4 – 1/2 cup of water or berry juice

4 tsp cinnamon

1/4 – 1/2 cup breakfast sausage (see next recipe)

Core 4 apples and peel halfway down. Place in a small baking dish with just enough water to

cover the bottom of the dish with about 1/4-inch of liquid. Fill the center of each apple with 1 tsp

chopped, fresh sage or 1/2 tsp of dried. Bake covered for 45-55 minutes at 350° or until soft

when pierced with a fork. Fill the center with leftover turkey sausage before serving.

Breakfast Sausage

2 tsp olive oil

1/2 cup onion, chopped

1 lb ground meat (turkey, beef, buffalo, elk, lamb, chicken)

1 Tbsp sausage spice blend

Chop onion and add to skillet with a small amount of olive oil. Sauté over medium heat for 10

minutes and then add ground meat. When meat is thoroughly browned, add spice blend and stir

well. Remove from heat and divide to use for future breakfasts. Freezes well.

Erin Livers, Nutrition Therapist 10

Sausage Spice Blend

Make up this spice blend to add to ground meat to get a “breakfast sausage” flavor. All of these

spices are available at the Savory Spice Shops in Boulder/Denver. Use 1 Tbsp per pound of

ground meat to make patties or loose meat.

2 Tbsp Celtic salt

2 Tbsp sage, ground

2 Tbsp onion powder

2 Tbsp garlic powder or granules

2 tsp rosemary, ground (I grind mine in a food mill/spice grinder)

1 tsp ginger, powder

2 tsp thyme

1 Tbsp parsley flakes

2 tsp marjoram

1 tsp coriander

Grind whole spices then mix all in a bowl with a fork. Store in a jar and use 1 Tbsp per pound of

ground meat to make your own sausage. This is especially helpful if you can’t find sausage

without illegal additives. The spices can also be ordered online at

http://www.savoryspiceshop.com/.

Once you have finished the Cleanse, you can add the following ingredients for a more traditional

flavor:

1 Tbsp black pepper (more if you like)

1 tsp cayenne pepper

1 tsp honey powder

Salmon Roll-ups

Take smoked salmon slices and place a small bit of avocado, root veggies and/or fresh basil

leaves and place in the center. Roll up. Squeeze a small bit of lemon juice on top.

Turkey Roll-ups

Take turkey breast slices and place fresh basil leaves, spinach, arugula and avocado and place in

the center. Roll up.

Breakfast Recipes

Serve the meals below with a side of berries or fruit or one of the veggie side salad recipes.

Layered Breakfast Salad

1 tsp coconut or olive oil

1/4 cup broccoli, chopped (or use baby broccoli or broccolini)

1 large or 2 small leaves of kale, chopped

1/4 cup onion, minced

1 serving leftover meat or fish

1/4-1/2 medium cucumber, sliced in quarter rounds

1/2 avocado, sliced (optional)

favorite spices, fresh or dried (optional)

Erin Livers, Nutrition Therapist 11

In a skillet heat oil and add broccoli, chopped kale and onion. Cook until soft, approximately 3

minutes. Add leftover meat/fish to re-heat, if necessary. Place the cucumbers in the bottom of

your bowl, add the fish/veggies (or top veggies with smoked salmon/lox). Top with chopped

avocado and chopped fresh or dried spices such as basil, oregano, thyme or your own favorite to

taste. Serves 1.

Savory Salmon & Greens

1 Tbsp olive or coconut oil

1/2 cup broccoli, chopped (or use baby broccoli or broccolini)

1 large or 2 small leaves of kale, chopped

1/2 cup onion, minced

1/4 cup leftover salmon broken in bite-sized pieces (can also used smoked salmon/lox)

1/2 avocado, sliced (optional)

favorite spices, fresh or dried (optional)

In a skillet heat 1 Tbsp coconut oil or olive oil. Add broccoli, chopped kale and onion. Cook

until soft, approximately 3 minutes. Add leftover fish to re-heat, if necessary. Place fish/veggies

in a bowl or top veggies with smoked salmon/lox. Add avocado. Sprinkle with chopped fresh or

dried spices such as basil, oregano, thyme or your own favorite to taste. Serves 1.

Mexican Pile-Up

1 tsp olive oil

Leftover chicken or beef slices

1 small yellow onion, chopped fine or 2 green onions, chopped

1/2 tsp cumin

1/2 tsp Celtic salt

2 cups spinach

Optional toppings:

Chopped fresh cilantro

Sliced avocado or guacamole

Sauté onion in olive oil until translucent. Add meat to reheat, season with cumin and Celtic sea

salt. Serve on a bed of spinach and top with avocado and cilantro.

Meat/Veggie Scramble

This recipe uses leftover slices of meat or ground meat. You can brown a pound of ground meat

at the beginning of the week with or without veggies and spices (see previous recipe for sausage

spices). Then, use as an addition to several breakfasts.

2 Tbsp coconut oil

1 small yellow onion, chopped fine or 2 green onions, chopped

1 small zucchini, sliced in rounds

1 small head of broccoli florets (optional)

2 handfuls greens (kale, chard, spinach, arugula or a mix)

1 cup leftover ground or sliced turkey, beef, buffalo, elk or lamb

1/2 avocado, sliced

1 tsp of fresh or dried basil, parsley or cilantro (optional)

Erin Livers, Nutrition Therapist 12

Add coconut oil to small skillet and all the veggies except the greens. When the veggies are

almost done to your liking, add greens and meat, cover and finish cooking (about 3 minutes) to

wilt greens and re-heat meat. Add basil, parsley or cilantro at the end of the cooking process and

top with avocado when it’s on the plate or in the bowl.

Serves 2.

Asian-style Greens Bowl

1 Tbsp olive or coconut oil

1 tsp fresh ginger, grated

2 green onions, chopped in 1/2-in pieces

1 baby bok choy, chopped roughly

1/2 zucchini, sliced in quarter-rounds

1/4 cup broccoli, chopped fine

1 cup ground or sliced meat (leftover strips of steak or chicken works well here)

1/4 cup shredded carrot

1 Tbsp parsley, chopped

Heat oil in a skillet on medium heat. Add ginger, onions, bok choy, zucchini, and broccoli. Cook

covered until veggies are soft, approximately 10 minutes. When veggies are almost done, add

meat to heat. Garnish with shredded carrot and parsley. Celtic salt to taste. Serves 2.

Salmon Hash

2 medium parsnips, diced (or use turnips or a mix)

1/2 cup cauliflower florets

2 Tbsp coconut oil, divided

1 small yellow onion, chopped

2 green onions

2 cloves garlic, diced or smashed

2 cups of greens (kale, chard, spinach or a mix)

1/2 pound of grilled or baked, leftover salmon filet OR 1 10 oz package of smoked salmon

1 Tbsp fresh dill, chopped

1 Tbsp fresh parsley, chopped

Celtic salt, to taste

Boil diced parsnips and/or turnips until tender, about 10 minutes, adding cauliflower after 5

minutes. When they’re done, drain thoroughly, and let them sit draining in a colander. In a large

skillet, over medium-high heat, add 1 Tbsp coconut oil. When hot, add onions and cook about 5

minutes, stirring frequently. Then add garlic and greens. Continue cooking until greens are

wilted, about 7 minutes total. Add the boiled veggies to this mixture and stir to coat veggies.

Break up leftover salmon into small pieces and add to skillet on low heat with an additional Tbsp

coconut oil, parsley and dill. Cook only long enough to re-heat salmon. Salt to your taste.

Sautéed Greens with Breakfast Bratwurst

2 turkey, chicken or buffalo bratwurst-style sausages

2 Tbsp olive oil

1 small yellow onion, chopped thin

Erin Livers, Nutrition Therapist 13

2 cloves garlic

2 cups of greens (kale, chard, spinach or a mix)

1/4 avocado, sliced (per person, optional)

Pierce the casing of the sausages with a fork and place them in a skillet with enough water to

cover. Cover the pan and simmer on medium heat for 5-10 minutes, turning sausages once. Cook

longer if they’re frozen. Remove from pan, allow to cool. Slice and set aside. Sauté onion and

garlic in olive oil until done. Add the sliced sausages back to the pan and cook until done. Add

greens when sausage is almost done and stir until greens are wilted and sausage is completely

done. Top with avocado slices and salt to taste. Yields 2-3 servings.

Spicy Greens with Fish or Meat

1 tsp coconut or olive oil

1 tsp fresh ginger, grated

2 cloves garlic, minced

Swiss chard, kale or a mixture (use 4 large leaves per serving)

leftover salmon or trout (you can also use leftover chicken, thinly sliced steak, meatloaf or

burgers)

Celtic sea salt to taste

1/4 to 1/2 avocado

Heat oil over medium heat. Add ginger and garlic and sauté for 1 minute. Add greens and sauté

for 2-3 minutes more. Remove before wilting occurs. Top with reheated or cold meat and

avocado. Serves 1.

Fruit Salad Side Dish

Dressing:

2 Tbsp lime juice

1/2 tsp lime zest

dash Celtic sea salt

Salad:

6 kiwis, peeled and sliced or diced

1/2 cup blueberries

1/2 cup strawberries

1/2 apple, coarsely grated (tart Granny Smith or Pink Lady works well)

Compose dressing and whisk thoroughly. Place fruit in bowl and top with dressing. Mix gently.

Serve.

Lunch Recipes

Salads

Mixed Green Salad

Include any type of lettuce except iceberg (lack of nutrients) and any of the following: cabbage

(red or green), watercress, dandelion greens, carrots, cucumbers, celery, broccoli, cauliflower,

snow peas, radishes, beets, green beans and/or asparagus (try lightly steamed), water chestnuts,

red or green onions, chives, cilantro, parsley, and any fresh or dried spices.

Add canned tuna, chicken or salmon, leftover meats cut into strips or leftover fish.

Erin Livers, Nutrition Therapist 14

Top with sliced avocado.

Refer to one of the dressing recipes above.

Avocado Salad

Mix gently in a bowl:

1 1/2 cup chopped avocado

1/4 cup scallions or red onion, chopped

1/3 cup grated carrot

1/3 cup chopped cucumber (or substitute beets)

Mix and pour on top:

2 Tbsp olive oil

1 Tbsp lemon juice

Romaine with Brussels Sprouts

A warm salad for winter.

1 1/2 cups Brussels sprouts, quartered and steamed

2 romaine hearts, chopped

2 Tbsp olive oil

! cup onion, chopped

3 garlic cloves

juice from 1/2 lemon

Wash, trim and quarter the Brussels sprouts before steaming for about 12-15 minutes.

Meanwhile, rough chop the Romaine heart and divide between 2 large, flat bowls. In a skillet

over medium heat, add the oil, onion and garlic granules. Sauté for about 5 minutes then add the

steamed Brussels sprouts. Stir until completely mixed, then divide and add to the top of the 2

salads. Divide lemon and squeeze over top.

Cole Slaw

Combine equal amounts of grated carrot and thinly sliced red and/or green cabbage. Add half as

much of each diced celery, onion or green onion as desired. Sprinkle with caraway seeds, salt.

Use fresh lemon/lime juice and olive oil to dress.

For Asian Coleslaw, add:

1/2 daikon radish, grated or sliced using a mandolin

1/2 large or 1 small cucumber, diced

For Waldorf Coleslaw, add:

1 apple, grated

2 Tbsp coconut milk

Chinese Cabbage Slaw

2 1/2 cups Chinese (Napa) cabbage or green cabbage, shredded

2 cups celery, thinly sliced

1 can water chestnuts, drained

2 scallions or a small bunch of chives

1 Tbsp olive oil

1 tsp apple cider vinegar

Erin Livers, Nutrition Therapist 15

1 Tbsp lemon juice

1/2 tsp caraway seeds (optional)

Shred the cabbage and chop the scallions. Toss the vegetables together. Mix oil, vinegar, lemon

and caraway. Just before serving, combine vegetables and dressing. Makes 3-6 cups.

Middle Eastern Carrot Salad

Mix the following together and chill at least one hour before serving:

4 cups grated carrots

1/2 tsp ground coriander seeds

2 tsp chopped fresh mint (1/2 tsp if using dried)

1 Tbsp chopped fresh parsley

3 Tbsp fresh lemon juice

1 tsp maple syrup

1 Tbsp olive oil

Whisk together the last 3 dressing ingredients before you pour over salad. This recipe calls for a

small amount of maple syrup for flavor, but the cleanse eliminates sugar otherwise.

Greens and Apple Salad

Measurements are per salad or per person. Layer the following on each plate:

Handful of mixed greens and a handful of spinach per person

1/2 small cucumber, sliced per person

1 Tbsp red onion, diced per person

1/4 apple, grated per person

Dressing

2 Tbsp extra virgin olive oil

1 Tbsp apple cider vinegar

1 tsp lime juice (optional)

Celtic salt to taste

Whisk vinegar and lime juice together and then slowly drizzle the oil in as you whisk to

emulsify, pour over salad. Garnish with edible flowers such as violets, nasturtiums, borage

flowers, day lillies, dandelions or rose of Sharon petals.

Winter Spinach Salad

2 cups spinach, washed, dried and torn

1/4 cup red onion, thinly sliced

1/4 cup daikon radish, thinly sliced

1 cup beets lightly cooked, thinly sliced (beets can be sliced then steamed or baked ahead before

slicing)

1/2 cup carrots, grated

Dressing:

1/2 cup olive oil

1/4 cup organic cider vinegar

pinch of salt

Blend dressing together and set aside. Toss the first five salad ingredients well with dressing.

Erin Livers, Nutrition Therapist 16

Curried Carrot & Apple Soup

2 Tbsp olive oil

2 med-large onion, chopped (2 1/4 cups)

2 stalk celery, finely chopped

2 Tbsp grated fresh ginger

1 1/2 Tbsp curry powder

7 large carrots, peeled and thinly sliced (3 1/4 cups)

2 large McIntosh or other apples, peeled and coarsely chopped (3 1/4 cups)

2 bay leaf

2 cups no sodium or home-made chicken or vegetable broth

1 12 oz. can coconut milk

1/4 tsp salt

Heat oil in a medium soup pot over medium heat. Stir in onion, celery and ginger; cook until the

onion is softened and translucent, 8 to 12 minutes; do not brown.

Stir in curry powder, cayenne, then add carrots, apples and bay leaf. Stir well over medium heat

for 2 minutes then add broth, coconut milk and salt. Bring the mixture to a low boil then reduce

the heat to low. Cover tightly and simmer until the carrots and apples are tender, 20 to 25

minutes.

Remove the bay leaf. Puree until smooth. Reheat if necessary. Garnish each serving with a swirl

of watercress puree. (You can puree watercress with spinach if you don’t have enough

watercress.)

NOTE: You can also add some fresh grated turmeric along with the ginger.

Carrot-Ginger Soup

3 lbs carrots, cut into 1″ pieces

10 cups cold water or no sodium or home-made vegetable broth, start with 8 cups and add more

if needed

1 tsp salt

3 Tbsp olive oil

2 cups yellow onion, chopped

2 tsp fresh ginger, grated

1/2 tsp curry powder

1/4 tsp ground ginger

1/8 tsp ground cinnamon

1/8 tsp ground allspice

1/8 tsp ground coriander

In a 6- to 8-quart pot combine the carrots and the water. Cover and bring to a boil over medium-
high heat. Add the 1 tsp of salt and decrease the heat to medium-low. Cook until the carrots are

very tender, about 20 minutes. Drain and reserve the cooking liquid and carrots in two separate

bowls.

In the same pot, heat the olive oil over medium heat. Add the onions with a pinch of salt and

sauté until golden. Add the ginger, curry, cumin, cinnamon, allspice, coriander and stir to

Erin Livers, Nutrition Therapist 17

combine. Deglaze the pan with 1 cup of the carrot cooking liquid. Add the carrots to the pot and

mix well to coat with the onions and spices.

In a blender, puree the soup in batches, adding the cooking liquid first and then the carrots. Blend

until very smooth. Add additional liquid to reach the desired thickness. Taste and adjust the

flavor with a little lemon juice or salt.

Courtesy of Rebecca Katz from One Bite at a Time

Raw Kale Salad

I recommend few to no raw brassica vegetables (broccoli, cauliflower, Brussels sprouts, kale,

collards, etc) if you have any hypothyroid disorder. They are recommended if you have any

hyperthyroid disorder.

1 handful of coarsely chopped kale per person

1 tsp olive oil per serving

1 tsp lemon juice per serving

Celtic sea salt to taste

Place all ingredients into a large bowl. Massage the kale with the olive oil and lemon juice until

the kale begins to bruise and break down. This usually requires a couple of minutes of vigorous

massage. Eat the kale alone as a salad, or top with your favorite veggies.

Chicken Salad

1 cup chopped (bite-size) white meat chicken per person. Leftover roast chicken works well, but

you can also use canned chicken.

1/8 cup red onion per person, chopped very fine OR 1 green onion (scallions) per person

1/8 – 1/4 cup of chopped celery per person

2 Tbsp to 1/4 c chopped apple per person

1-2 Tbsp avocado dressing (use as mayo sub, recipe in sauces section)

Mix all ingredients, serve on a bed of mixed greens or spinach or in a lettuce wrap. Sides: soup,

celery and/or other raw vegetable sticks: carrots, jicama, daikon and red radishes.

Tuna Salad Nicoise

This lunch can be packed and assembled later. Pack up a can of tuna (with the can opener), the

romaine, an avocado and some leftover steamed veggies: green beans, parsnips and carrots

along with a small container of vinaigrette dressing. Assemble and dress.

1 can tuna, chicken, salmon (1/2 can per person)

4-6 leaves of romaine, green or red leaf lettuce, per person

8 green beans, per person

10 slices of parsnip, sliced thin, per person

1 small carrot, sliced thin, per person

2 Tbsp red or green onion, chopped fine, per person

1/2 avocado, per person

Dressing (serves 2):

2 Tbsp olive oil

1 Tbsp lemon juice

1 tsp dried basil

Erin Livers, Nutrition Therapist 18

Clean and trim green beans, thinly slice carrots and parsnips and steam all until the parsnips are

done. Set aside to cool.

Arrange lettuce(s) on a plate. Slice onion and avocado, add to lettuce leaves. Add steamed

veggies. Spoon tuna onto bed of lettuce leaves. Dress with olive oil, lemon juice and basil.

Salmon Salad

2 6-oz cans salmon with bones, drained and flaked OR 1 12 oz can.

3 tbsp finely chopped onion or green onion

1/4 cup celery, finely chopped

1/4 cup fresh parsley, chopped

1/2 tsp dried basil (or chopped fresh)

1/4 cup Avocado Dressing as a mayo sub (recipe in dressings section of this document, above)

Mix all ingredients in a large bowl. For a cheesy flavor sprinkle nutritional yeast on top. You can

purchase nutritional yeast in the bins or packaged at Whole Foods or Vitamin Cottage. Serve

with celery sticks, cucumber rounds or on top of a greens salad.

Grated Beet Salad

Combine:

1 medium-sized beet, grated

1 large carrot, grated.

Dressing:

1 Tbsp lemon juice

1 Tbsp olive oil

1 Tbsp chopped parsley

1/4 tsp dried mint or 1 Tbsp fresh mint, chopped

You can also steam or bake the beets and carrots first.

Fresh Spinach Soup

2 Tbsp olive oil

1 teaspoon garlic, chopped

1 cup onion carrots, celery, and leek, medium diced

6 cups water

2 bay leaves

Sprig of thyme

2 pounds spinach, chopped

Heat the olive oil in a medium stockpot and sauté the garlic for two minutes. Add onion, celery,

leeks and carrots to the pot. Sauté until the onions are translucent. Add water, bay leaves, and

thyme to the stockpot. Bring to a boil and reduce to simmer for one hour. Allow to cool for one

hour. Remove bay leaves, thyme. Puree vegetables and broth in a blender. Pour the puree back

into the stockpot and add spinach. Bring to medium heat and cook until spinach wilts. Serve hot.

Cucumber Gazpacho

1 leek, rough sliced

1 clove garlic, rough sliced

3 small cucumbers, peeled, seeded and rough chopped

Erin Livers, Nutrition Therapist 19

1/2 cup Italian or flat-leaf parsley, chopped

juice of 1 lemon

1 cup vegetable stock, cool

1/4 cup olive oil

1/2 tsp Celtic salt

In a steamer, place the leek and garlic, and steam for 3-5 minutes to calm some of their

pungency. Remove from heat. Put the cucumber, parsley, leek, and garlic in the blender with the

lemon juice, stock, olive oil, salt, and blend until smooth (20-30 seconds). Adjust for taste with

salt. Chill just enough to serve cool. Makes 3-4 cups.

Butternut Squash Soup

1 medium to large butternut squash

1 large onion

3 medium cloves of garlic

1 Tbsp ginger

1 tsp turmeric

1 tsp curry powder

2 cups+/- no sodium or home-made vegetable or chicken broth

6 oz can coconut milk

2 Tbsp fresh cilantro

salt to taste

Peel squash and chop into medium-sized chunks, place in a steamer and steam until chunks

pierce easily with a fork (better that it’s slightly overdone than underdone). Saute onion, garlic,

ginger, turmeric and curry. Add steamed squash to sautéed veggies and spices until coated.

Blend in a blender in batches with broth until desired thickness (add more broth to thin, but add

slowly to ensure soup doesn’t get too thin). Reheat if necessary. Garnish with cilantro.

Carrots and Onion Sautéed with Spinach

1 Tbsp coconut or olive oil

1 cup carrots, sliced into rounds and half-rounds

1 cup yellow onion, chopped

3 cups spinach, washed, dried and chopped

pinch of nutmeg

Heat oil on medium heat and sauté carrots for 10 minutes, covered. Add a very small amount of

water if necessary to prevent sticking. Stir frequently. Lower heat, add onions and continue to

sauté for 5 minutes. Add enough water to partially cover vegetables and cook covered for 20-30

minutes until vegetables are soft and have a melt in your mouth consistency. Stir occasionally,

add water if necessary. Add spinach, cook for 2 minutes. Remove from heat and grate nutmeg

over top.

Root Vegetable Stew

2 Tbsp olive oil

1/2 cup beets, sliced 1/4 inch thick, pieces about 1/2 inch x 3/4 inch

2/3 cup carrots sliced 1/4 inch thick

Erin Livers, Nutrition Therapist 20

1/2 cup parsnips sliced 1/4 inch thick

1 cup turnips sliced 1/2 inch thick, pieces about 1 inch square

1 1/4 cup onions chopped in 3/4 inch pieces

1 quart of boiling water

Celtic salt to taste

Cut all vegetables first then heat oil briefly in a heavy pan on medium heat. Add veggies and

cover pan tightly. Sauté 15 minutes, stirring occasionally. After 15 minutes, pour in hot water to

completely cover veggies and replace cover when simmer is resumed.

Simmer for about 35-50 minutes, stirring occasionally. Add hot water as needed to keep stew

moist. Stew is done when all veggies are soft. Season with a pinch of salt.

Lunch/Dinner Side Recipes

Baked Root Vegetables

This is a great recipe for winter. In the summer, cook them and once they’ve cooled add to the

top of a salad or serve as a side warm or not.

Cut root vegetables into large chunks: carrots, beets, parsnips and turnips. Add red or yellow

sliced onions (keep chunky), Celtic salt and spices like rosemary and garlic to a baking dish,

cover lightly with olive oil. Bake at 375° for 30-45 minutes or turn up the heat to 400° and

reduce cooking time for crispier vegetables. This can also be used for a single root vegetable,

such as roasted beets or turnips.

Roasted Beets

A wonderful side dish, you can also slice for salads or eat as a snack.

4 large beets

1 Tbsp fresh grated ginger

2 cloves garlic minced

Extra virgin olive oil

Preheat oven to 400 degrees. Wash beets. Mix up the ginger, garlic and oil in a small bowl, then

use to coat the outside of the beets. Wrap individual beets in aluminum foil or place them all in

baking dish. Bake at 400 degrees for 45 minutes to 1 hour if beets are large. For less cooking

time, chop beets and place in a baking dish. Stir to coat with oil, garlic and ginger.

Roasted Cauliflower

Cauliflower, cut into florets (about 1/2 cup per person)

1/4 cup extra virgin olive oil

Celtic sea salt to taste

Granulated garlic or turmeric to taste (optional)

nutritional yeast (optional)

Preheat oven to 400 degrees. Place the cauliflower, olive oil, and salt in a large bowl and toss.

Place in a large roasting pan in the oven for 30 minutes. Before serving lightly sprinkle with

garlic, turmeric and/or nutritional yeast.

Bok Choy

Also known as Chinese cabbage, bok choy is actually higher in nutrients than regular cabbage.

One cup (chopped) contains nearly the Recommended Daily Allowance (RDA) of beta-carotene.

Erin Livers, Nutrition Therapist 21

It’s also high in vitamin C, potassium and anti-cancer phytonutrients. It tastes delicious in

salads, soups and steamed or stir-fried as both a side or main dish.

Green Garlic

Green garlic (available in stores in the spring) can be used in any recipe that calls for mature

garlic. It imparts a milder and more delicate flavor than mature, raw garlic.

Stir-Fried Bok Choy with Ginger and Crispy Leeks

2 Tbsp olive oil for frying leeks

1 large or 2 small leeks, sliced in half, cleaned thoroughly and sliced thinly including the light

green tops. You can also cut matchsticks that are about 2 inches long.

1 piece of ginger, 3-inches in size, peeled and grated fine

3 stalks green garlic, chopped chunky from root end about 4 inches OR sub 2-3 cloves of garlic

5-8 heads baby bok choy or 1 large head bok choy, chopped coarsely

1/2 tsp Celtic salt

Heat oil in a medium-size skillet over medium-high heat. Because the size of your skillet will

vary, ensure you have enough oil in the pan to cover the leeks. When the oil is hot (but before it

smokes), add sliced leeks. Fry until golden brown, about 1–2 minutes. Using a slotted spoon,

transfer fried leeks to paper towels to drain. Salt lightly while hot.

Reserve oil from leeks and discard some if there’s more than 2 Tbsp. Return the skillet to

medium heat, and when hot, add ginger and garlic, stir until golden, about 1 minute. Add bok

choy, sauté until crisp tender, about 5 minutes. Top each serving with crispy leeks to serve.

Yields 4 side-dish servings.

Variation: add any other vegetables along with the bok choy for a more colorful sauté.

Green Beans w/ Lemon

1 1/2 lbs green beans, trimmed and cut diagonally into 1/2-inch pieces

2 Tbsp finely chopped fresh flat-leaf parsley

1 1/2 tsp finely grated fresh lemon zest

4 tsp olive oil

salt to taste

Boil or steam green beans until tender, drain. Transfer to a bowl and toss with nuts, parsley, zest,

oil and salt to taste. Beans can be cut 6-hours ahead and chilled, wrapped in dampened paper

towels in a sealed plastic bag. Serves 8. Gourmet, Nov. 2005

Asparagus with Lemons and Onions

6-8 asparagus spears per person

1 Tbsp olive oil

1 lemon, sliced in rounds and then quartered, reserve 1/4 of lemon unsliced

1 red onion, sliced in rounds

Steam asparagus lightly (5-10 minutes) and set aside with lid off to cool quickly. In a saute pan,

heat 1 Tbsp of oil and then add red onion rounds. Stir often and cook on medium heat until

almost caramelized (about 10-12 minutes) and then add quartered lemon slices and cook for an

additional 3-5 minutes until lemons are well coated.

Erin Livers, Nutrition Therapist 22

Place asparagus on serving dish (or individual plates), squeeze 1/4 lemon’s juice over the

asparagus then top in the center with the onions and lemons. Serve.

Sauteéd Greens: Kale, Collards, Chard, Spinach or Dandelion Greens

1 1/2 cups of greens per person, chopped

2 Tbsp olive oil

2 cloves of garlic, minced per person

Chop the greens and place the heartier kale, collards and chard in a saucepan with enough water

to cover. Bring to a boil and allow greens to boil for about 2-3 minutes. Strain in a colander and

then run under very cold water briefly to halt the cooking process. This is called blanching and

works well for heavier vegetables like broccoli, cauliflower, cabbage and hearty greens to wilt

them before sautéing.

Place the olive oil and garlic in a skillet over medium heat until garlic is tender, about 2-3

minutes. Add blanched greens and/or lighter unblanched spinach and dandelion greens and cook

until tender, another 3-5 minutes.

Serving suggestion: top with leeks, red onion or chopped rosemary. Note: Dandelion

greens/spinach do not require blanching. You can also mix the greens for this recipe.

Spinach with Garlic and Lemon

1 1/2 cups of fresh spinach per person, chopped (if large leaves) OR 1 box of frozen spinach to

serve 4

1/4 cup red onion, thinly sliced, per person

2 tsp garlic, chopped

1 tsp olive oil, per person

1 lemon wedge per person

Heat the olive oil in a skillet. Add the chopped spinach, onion strips and garlic and sauté until the

spinach has wilted to desired consistency. Place veggies in a serving bowl or individual plates

and serve with a lemon wedge side. You can also top with avocado if desired. You can also mix

the greens for this recipe.

Alternative recipe suggestion: sauté sliced turnips and then add turnip greens or sauté beets and

then add beet greens.

Stuffed Squash

1/2 delicata squash or other winter squash or small pumpkin per person

2+ Tbsp olive oil for brushing inside squashes and sautéing veggies

1/2 small yellow onion per person, chopped

1/2-1 clove garlic per person, minced

1 handful of lacinato kale per person

1 handful of collard greens per person

1 handful of spinach per person

1/8 tsp apple cider vinegar, per person

3 Tbsp Granny Smith apple per person, grated

Cut the squashes in half lengthwise, spoon out all the seeds (reserve for toasting later and enjoy

after the cleanse) and brush the inside with olive oil. Coat a cookie sheet with coconut oil and

place squashes face down on sheet and place in a 375-degree oven for 30 minutes or until

Erin Livers, Nutrition Therapist 23

pierced easily with a fork. (Use more time, possibly up to one hour, for larger, denser squashes

like acorn). Squash can also be roasted face up in a baking dish with a small amount of water in

the bottom.

While squashes roast in oven, add olive oil onion and garlic to a pan over medium heat. Sauté

about 10 minutes and then add the greens. Cover skillet and cook for another 10 minutes stirring

occasionally until greens are sufficiently wilted and flavors are mixed. Add vinegar and take off

heat. Keep covered until squash are done. Remove squash from oven and brush with olive oil

again (if dried out), while they’re still warm. Fill with greens mixture and top with grated apple.

Dinner Recipes

POULTRY DINNERS

Chicken in the Crockpot 1

4 chicken thighs (dark meat) or 4 boneless breasts (white meat)

1 onion, chopped

2 stalk celery, chopped

3 carrots, chopped

3 bay leaves

2 tsp dried thyme

2 tsp dried marjoram

2 tsp dried basil

1 cup water

1/2 tsp Celtic salt

Place chicken in the bottom of the crockpot. Take chopped onion, celery, carrots, bay leaves and

other spices and sauté for about 10 minutes in a small skillet. Add sauteed vegetables to crockpot

and add water and salt.

Cover and cook on low for 6-8 hours or high for 4 hours. If cooking on high, additional water

may be necessary. This dish can be served with the chicken intact OR it can be cooked longer

until the meat falls apart. After stirring, the contents of the crockpot are then more of a chicken

stew. If thigh meat is used, just remove the one bone per thigh before serving. Note: if you’re in

a hurry, vegetables/spices do not have to be sauteed before adding to the crockpot.

Chicken in the Crockpot 2

4 chicken thighs (dark meat) or 4 boneless breasts (white meat)

1 onion, chopped

1 stalk celery, chopped

3 bay leaves

2 tsp dried rosemary

2 tsp dried basil

1/2 lemon, sliced in half rounds

1/2 lemon, juiced

1 cup water

1/2 tsp salt

Erin Livers, Nutrition Therapist 24

Place chicken in the bottom of the crockpot. Take chopped onion, celery, bay leaves and other

spices and sauté for about 10 minutes in a small skillet. Add sauteed vegetables to crockpot and

add lemon rounds and juice, artichoke hearts, water and salt.

Cover and cook on low for 6-8 hours or high for 4 hours. If cooking on high, additional water

may be necessary. This dish can be served with the chicken intact OR it can be cooked longer

until the meat falls apart. After stirring, the contents of the crockpot are then more of a chicken

stew. If thigh meat is used, just remove the one bone per thigh before serving. Note: if you’re in

a hurry, vegetables/spices do not have to be sauteed before adding to the crockpot.

Classic Chicken Soup from Bauman Chef Cookbook

1 whole fryer chicken, cleaned and cut into sections (breast, thigh, drumstick, etc…)

2 cloves garlic, whole

1 medium ginger root, cut into a few large pieces

1 small celery root or sub 2 stalks celery, cut into a few large pieces

1 bunch fresh parsley

1 bunch fresh dill

1 onion, chopped

1 leek, sliced

2 celery stalks, chopped

2 carrots, sliced into bite-sized rounds or half-rounds

salt to taste

Chop the chicken and the vegetables according to instructions after each ingredient. Add the

chicken, garlic, ginger, celery root, along with half the dill and parsley to a large pot and add

enough cold water to generously cover all the ingredients. Bring to a light boil, then lower the

heat immediately and simmer for 45 minutes or until the meat is falling off the bone. After 45

minutes, strain the broth into a large bowl and discard the garlic, ginger, celery root, and herbs.

Shred the chicken, while discarding the bones, cartilage, and skin. Add shredded chicken back to

the bowl with the broth. Set aside.

Using the same pot on medium heat, add a little broth or oil and sauté the onion, leeks, celery,

and carrots for a few minutes until slightly softened. Add the contents of the bowl (broth and

shredded chicken) and bring the pot to a boil. Turn down to simmer and cook until the

vegetables are tender. Chop the remaining parsley and dill and add to the soup just before

serving. Season with full-mineral salt to taste. Serve.

Roast Chicken with Artichokes

1 Tbsp olive oil

1 Whole roaster chicken or several small roasting chickens

2 Tbsp fresh rosemary, chopped fine and 1 additional Tbsp rosemary

1 tsp dried or fresh thyme and 1 additional tsp dried thyme

1/2 tsp Celtic salt

2 large or 4 small cloves of garlic, chopped fine, divided

2 Tbsp coconut oil

2 large lemons

Erin Livers, Nutrition Therapist 25

1 – 2 artichokes (1 choke for 2 people, or 1 small globe artichoke per person)

You can also steam the artichokes for 20 minutes before placing them around the chicken to

ensure they get done.

1/4 cup water or chicken broth (homemade or sodium free)

Pour the olive oil in the bottom of the roasting pan. Place chicken in a roasting pan with tall

sides, breast up. Take 2 Tbsp of rosemary, 1 tsp of thyme, the salt and half of the garlic and mix

into coconut oil. Spread the coconut oil, salt, garlic and spice mixture under the skin of the

chicken, separating it away from the meat. Leave skin intact.

Chop half the lemon into half rounds. Take the other half of the lemon and squeeze the juice over

the chicken. Spread the half rounds on top of the chicken. Sprinkle the additional rosemary,

thyme and garlic over the chicken. Pour the water or chicken broth around the chicken.

You can trim the tips of the artichoke leaves off with kitchen scissors and chop the very top of

each choke off also. Chop the stems off and quarter the trimmed artichokes. Place them around

and under the chicken in the roasting pan. The more the chokes are covered in water or broth, the

more done and flavorful they will be. Slice half of the second lemon in half rounds and place

them on top of the chokes. Take the remaining half of lemon and juice over the chokes.

Cover the chicken with foil or a lid and place in 375-degree oven for approximately 40 minutes

depending on the size of the chicken. Check at 40 minutes and when juices run clear from a slice

in the thigh, it’s done. Remove the foil and return the chicken to the oven, turning the heat up to

broil. Broil for 5 to10 minutes on the middle rack to brown the skin of the bird. You may want to

remove the artichokes before broiling. Serve chicken on a platter with artichokes, olives and

lemons around it.

Quick Baked Chicken with Lemon

4 whole breasts, boneless and skinless

1 Tbsp olive oil

2 large lemons

3 cloves of garlic, chopped fine OR garlic powder

1 Tbsp chopped fresh parsley per breast

1 sprig fresh rosemary per breast or 1 Tbsp dried, chopped

2 tsp dried or fresh thyme

1/2 tsp Celtic salt

Place the breasts in a baking dish or on foil on a broiler pan. Seed and slice one lemon into

rounds and cut the other one in half. Top breasts with olive oil, juice of the 2 lemon halves, garlic

or garlic powder, spices and salt (in that order). Place the lemon rounds on the chicken breasts.

Bake for 30 minutes at 375 degrees. May need more or less time depending on the thickness of

the breasts. Use leftover chicken breasts from this recipe for chicken salad!

SEAFOOD DINNERS

White Fish Stew

Bring about 1 quart of water to boil in a kettle

Heat 2 Tbsp olive oil over medium heat in a deep skillet. When hot, add:

2 cups parsnips, chopped

1 cup chopped carrots

Erin Livers, Nutrition Therapist 26

1 cup chopped leeks

Stir every 2-3 minutes. When potatoes begin to brown lightly, add and stir in:

2 tsp finely chopped garlic

1/2 tsp oregano

1 cup chopped zucchini

3/4 – 1 pound white fish (white fish such as cod or haddock)

1/4-1/3 cup minced fresh parsley

Add hot water to skillet to just cover vegetables. Bring to a boil, reduce heat and cover skillet

tightly. Simmer for approximately 30-40 minutes until potatoes start to soften, adding water as

necessary to keep it juicy. Add 1 cup chopped zucchini. Continue simmering 10-15 minutes until

the squash is soft and the mixture begins to thicken.

Heat a small skillet over medium heat with 1 tsp olive oil or ghee. Add 1/3 – 1/2 pound fish.

Sauté until fish looses its transparency and is almost done. Season to taste with sea salt and/or

lemon juice. Carefully lift fish and stir into skillet with vegetables, allowing it to break into large

chunks. If sautéing fish filets, you can sauté each filet singly.

Top with: 1/3-1/2 cup minced fresh parsley. Serves 4

Trout or Salmon Stew

3 Tbsp olive oil

1 cup carrots, chopped into rounds

1 cup yellow onion, large cubes

2 cups parsnips or carrots, quartered and sliced 1/2-inch thick

2 tsp finely chopped garlic

1 tsp dried and crushed rosemary or 2-3 sprigs of fresh

1 1/2 tsp dried sage or 4-5 fresh leaves

1/2-1 tsp Celtic salt

2-3 tsp olive oil

3/4 – 1 lb trout filets or salmon

1/4 – 1/3 cup minced fresh cilantro OR parsley (optional)

Heat skillet on medium high with 3 Tbsp of oil and sauté carrots for 5 minutes. Add potatoes and

cook for another 5 minutes then add the onions, rosemary and sage and continue to sauté for 5-10

additional minutes. Meanwhile heat up some water in a kettle. Cover vegetables with the boiling

water and bring back to a boil for one minute. Cover and turn down to medium simmer. Cook

slowly so the potatoes do not break down and disappear but that a stew like consistency is

created. Cook for an additional 10-15 minutes before adding chilies and fish (see below).

Melt 2 tsp of oil or ghee in another skillet and cook trout or salmon filets (whole fish or filets

already boned with heads removed). Sear quickly so the bones loosen but skin remains pink.

Remove fish from the skillet, cool so you can remove bones and break into bite-sized pieces. If

cooking filets, cook until fish breaks apart easily but is not completely done. You may need to do

this one fish at a time if your pan is small so may need to add oil in between.

Once you’ve added the water and the stew has cooked for about 15 minutes, add 3/4 of the

green chilies. Before serving, taste for heat, if not too hot add the rest of the chilies. The

consistency of the stew should be juicy and saucy so add water during cooking to achieve this

Erin Livers, Nutrition Therapist 27

texture. Next, add the trout, salt and serve hot. Top with chopped or whole-leaf cilantro or

parsley sprigs (optional). Serves 2. This recipe serves 4 if you double the amount of fish and

increase the spices, veggies and other ingredients by 1.5 times.

Baked Salmon

1 lb wild salmon filet (can double recipe to serve 4 people, or use salmon steaks)

1 Tbsp olive oil

1 lemon with additional lemon wedge per person (optional)

1/4 tsp Celtic sea salt (to taste)

2 Tbsp fresh rosemary, chopped (or 1 Tbsp dried and chopped) OR use oregano

2 cloves of garlic, minced

1/2 cup onion, chopped fine

1 lemon (optional)

Cover both sides of the salmon with the olive oil then place skin side down in a baking dish. If

using lemon, cut the lemon in half and juice one half over the fish, discard any seeds. Slice the

other half in rounds and set aside. Sprinkle with Celtic sea salt and rosemary (or oregano). Top

the fish with the lemon rounds. Mix garlic and onion in a small bowl. Cover fish with this

mixture. Place in baking dish and bake at 275°. If fish is not dense it may cook in 20 minutes.

For thicker filets or steaks it check it at 20 minutes, but may require more baking time. You may

broil fish after baking for a crisper top, so subtract from cooking time. Can also garnish each

serving with a lemon wedge. If you like, this is an excellent way to prepare the fish to cool and

later add to mixed green salads. Serves 1/2 lb. of fish per person.

Grilled Herbed Shrimp with Greens

Marinade/dressing

1/2 cup extra virgin olive oil

1/4 cup apple cider vinegar

1 tsp dried basil leaves

1/2 tsp dried oregano leaves

1/8 tsp salt

2 cloves garlic, minced

Salad

1 lb shelled deveined uncooked large shrimp

1 (12 ounce) package mixed salad greens

1/2 cup shredded carrot

1/2 cup cucumber, sliced in rounds

1/2 cup sliced radish

Heat your grill.

In a medium bowl, combine all marinade/dressing ingredients; blend well with a whisk.

Reserve half of the marinade to use as dressing; add shrimp to remaining marinade and toss to

coat; let stand at room temperature for 10 minutes to marinate.

Remove shrimp from marinade (reserve marinade to brush on shrimp while grilling) and thread

onto four 12-inch metal skewers. Place skewers on grill, turning and brushing once with

marinade and cook 6-8 minutes or until shrimp turn pink.

Erin Livers, Nutrition Therapist 28

In a large bowl, toss salad greens, carrot, cucumber, radishes, and reserved dressing. Divide salad

onto individual serving plates and top with shrimp.

BEEF DINNERS

Ground Beef, Buffalo or Turkey burgers

Or Meatloaf

Double this recipe to make both meatloaf and burgers. This gives you some to serve for dinner

and some to have leftover. If you wrap leftover burgers individually in foil and freeze, you have

burgers to use anytime.

Start with 1/2 – 1 pound of ground meat.

1 small to medium yellow or red onion, chopped very fine

2-4 cloves of garlic, chopped very fine

handful of fresh parsley, chopped OR 2 tsp dried

1 large sprig fresh thyme, chopped fine OR 1 tsp. dried

2 stems fresh basil, chopped OR 1 tsp. dried

Mix well and make into patties or meatloaf. For meatloaf use a bread loaf pan or you can just

form it into a loaf on a cookie sheet.

Fry burgers on the grill or in a skillet. Bake meatloaf for 20-40 min. at 375°depending on

thickness. If you form into a skinnier loaf on a cookie sheet, it will cook faster and there will be

more exterior for those who like it crispy. Center of loaf should be brown all the way through

when it’s done.

Can sauté onions until caramelized to top burgers or meatloaf slices.

Slow Cooker Beef Roast

2 lb chuck roast

Celtic salt to taste

1 cup water

1 Tbsp olive oil

4 carrots, chopped

2 small or 1 large turnip, chopped

1 large onion, chopped

4 large cloves of garlic

2 stalks celery, chopped

1 tsp each dried marjoram, thyme, basil

2 bay leaves

Season chuck roast with salt to taste and brown on all sides in a large skillet over high heat. Place

in slow cooker with water. Place olive oil and the rest of the veggies and herbs in the skillet and

sauté until onions are starting to get translucent. Place skillet contents in slow cooker. Cover and

cook on low setting for 8 hours or high setting for 4-6 hours.

VEGETARIAN DINNERS

Vegetable Sauté with coconut milk

1 Tbsp olive or coconut oil

1 cup carrots cut into rounds, (quarter them if rounds are too large)

Erin Livers, Nutrition Therapist 29

1 cup onion, chopped chunky

3 cloves garlic minced

2 Tbsp dried basil OR 3 Tbsp fresh, chopped

2 cup broccoli, chopped chunky

1 1/2 cups cauliflower, cut

1 Tbsp olive or coconut oil to sauté herbs

2 tsp cumin powder

1 tsp turmeric powder OR 2 tsp fresh root, finely grated

1/2-1 can coconut milk (Native Forest brand recommended)

Celtic sea salt to taste

Heat olive or coconut oil on medium heat. When oil is hot add carrots and sauté for 2-4 minutes

then add onions, garlic, and basil. Sauté covered for 15 minutes. Use only enough water to

prevent the vegetables from sticking. Stir in the broccoli and cauliflower, while continuing to

cook covered for another 5 minutes. Add enough water to barely cover vegetables, cover the pan

and continue to simmer for 15 minutes. Stir periodically. Cook until the vegetables are very soft.

In a separate skillet add oil, curry, turmeric, and cumin. Heat and stir for 2 minutes then add to

the vegetables as the water is cooking out during the last 10-15 minutes of cooking. The texture

should be soft and the sauce moist and creamy. (If the veggies mix is too soupy, remove the

cover and increase the heat to evaporate some of the water.)

Add enough coconut milk to coat veggies, but not too much that it’s soupy. Turn heat off, add

salt to taste.

Dessert Recipes

Homemade Apple Sauce

6-8 large tart apples

juice of one lemon

2 cinnamon sticks and 1 tsp ground cinnamon

1/2 tsp fresh grated nutmeg

Core and cut apples into quarters and place in large pot. Squeeze lemon juice on top and cover

with 1 cup of water and cinnamon sticks (use more water if necessary). Cover pot and cook on

medium for approximately 1 hour. Periodically stir. When done place in food processor and add

powdered cinnamon, nutmeg, and maple syrup. OR continue to cook until apples breakdown into

sauce (about 2-4 hours) and then add spices.

Baked Apple or Pear

Baked apple (or pear). Core an apple or pear and peel halfway down. Place in a small baking

dish with 1-inch of fruit juice (or water) covering the bottom. Sprinkle cinnamon in the center of

the fruit and fill with blueberries (dried or fresh) OR any other berry. Bake covered for 45-55

minutes at 350° or until soft when pierced with a fork. Bake several at once, re-heat as necessary.

Snack Recipes

Balanced Snack Suggestions

– Half an avocado with chicken or chicken salad topped with cucumber slices

– Lettuce wraps. Any well-spiced meat rolled in romaine, red leaf, butter or green leaf lettuce.

Erin Livers, Nutrition

 

 

 

Advertisements
No comments yet

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: