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DETOX: DAY THIRTEEN (B)

breakfast

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Quinoa Oat Porridge

Servings 2

Ingredients

  • 1/3 cup quinoa
  • 1/3 cup rolled oats
  • 2 cups water
  • Pinch of sea salt
  • 1/4 tsp of cinnamon

toppings:

  • your favorite berries
  • chopped raw walnuts
  • unsweetened almond milk
  • cinnamon optional

Instructions

  1. In a small pot, put quinoa, rolled oats, water, sea salt and cinnamon. Bring to a boil. Reduce heat to low and simmer covered for 20 minutes, stirring occasionally.

  2. Top with berries, raw walnuts and unsweetened almond milk. Add more cinnamon if desired.

Recipe Notes

Save one portion for breakfast while you're testing for toxic triggers after the Program or share with another family member!

lunch

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Winter Quinoa Salad

Servings 1

Ingredients

Instructions

  1. Assemble salad by combining all ingredients. Toss with dressing, to taste.

Recipe Notes

Reserve remaining 1/3 can chickpeas for Dinner Day 14.

dinner

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Wild Salmon

Servings 2

Ingredients

  • 3/4 lb wild salmon
  • sea salt and pepper to taste
  • 1/4 fennel sliced thinly
  • drizzle of avocado oil
  • vegan pesto
  • large handful of arugula

Instructions

  1. Preheat oven to 400 degrees F.

  2. Rinse and dry salmon well. Place in a baking dish. Season with sea salt and pepper, to taste. Top with sliced fennel. Drizzle avocado oil on top. Bake until done, usually around 15-20 minutes.

  3. On a plate, put arugula and salmon. Top salmon with vegan pesto.

Recipe Notes

Save one portion of the salmon for Lunch Day Fourteen.

 

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Roasted Cauliflower Fennel Soup

Servings 2

Ingredients

  • 1/2 Tbsp avocado oil
  • 1/2 onion diced
  • 1/2 fennel bulb sliced
  • 1/2 head roasted cauliflower
  • 1 clove garlic chopped
  • 2 cups vegetable or bone broth
  • sea salt and pepper to taste

Instructions

  1. In a pot, heat avocado oil over medium heat. Add onion and garlic and cook until soft and beginning to brown, approximately 6 minutes. Add cauliflower, fennel and broth. Bring to a boil, then lower heat to low, cover and simmer for 10 minutes until vegetables are cooked and soft. Add sea salt and pepper, to taste.

  2. Using an immersion blender, blend soup until smooth. Alternatively, carefully put hot soup into a blender and blend until smooth.

Recipe Notes

Save one portion for Day Fourteen Dinner.

NEXT

Oats are one of my favorite options for breakfast. Super versatile, they can be used in a wide variety of applications – oatmeal, breakfast cookies, raw porridge, granola and even pancakes! You’ll never get bored with oats. While considered gluten-free, cross contamination with wheat crops/products can result in oats containing gluten. If you have a gluten sensitivity or allergy, look for gluten-free certified oats. Eating gluten-free oatmeal regularly is a good way to obtain B vitamins, iron, magnesium and selenium. Oats contain both soluble and insoluble fiber, which improves digestion and helps lower cholesterol. Fiber also helps you maintain a healthy gut and eliminate excess hormones and toxins from the body. Oats are also considered a good source of plant-based protein with over 8 grams in a 2/3 cup serving size!

Fennel is another staple in my diet during colder months. Although I prefer it raw, fennel is versatile and tastes great raw, cooked, and even pickled! Every week, I keep a bulb in my fridge for an easy addition to salads. Its pronounced flavor profile, similar to licorice, adds an additional depth to any dish. Kept raw, it also adds a nice crunch factor. Long used for its medicinal properties, fennel also boasts a host of health and nutritional benefits. Fennel protects the body on many fronts having anti-microbial, anti-fungal, anti-tumor and anti-inflammatory properties. It also aids in digestion and its seeds (or a fennel tea) can be used to help after a meal or even alleviate bad breath. Lastly, fennel is a great source of calcium, potassium and Vitamin C. Not bad for an often overlooked vegetable!

SALMON, a fab source of Omega-3 Fatty Acids

Fatty what?! Omega-3 fatty acids is a type of polyunsaturated fat that is considered anti- inflammatory and is associated with lower risk of death (!!!). Due to our current food supply and typical modern diet, our intake of Omega-3s (anti-inflammatory) and Omega-6s (inflammatory) is drastically off balance. A century ago, the ratio was 2:1. Now the ratio is 20:1.

Why is this? Oils rich in Omega-6s have proliferated our food supply system (especially in processed foods) because they are cheap. Examples include corn, veg, safflower, sunflower, soybean oils. In addition, the animals raised by big industrial meat co’s are fed grain/corn instead of pasture, which results in Omega-6 (instead of Omega-3).

Why shift towards a Omega-3 fatty acids diet?

  • lowers risk of cardio heart disease
  • lowers blood pressure, risk of stroke
  • improves immune function
  • less risk of arthritis/auto immune disorders
  • lowers risk of macular degeneration
  • lowers risk of dementia

Other sources of Omega-3s include sardines, mackerel, flax seeds, walnuts, flax seed oil, herring, trout.

I love cooking cauliflower year round. Thanks to its subtle flavor, cauliflower is a versatile vegetable that can be used in a variety of cooking applications. In fact, cauliflower can be found in nearly every type of cuisine worldwide. It’s part of the cruciferous family of vegetables (i.e., kale, broccoli, cabbage, Brussels sprouts), and members of this family seriously have your back when it comes to health. Like its other cruciferous relatives, cauliflower boasts a host of health benefits, most notably it richness in antioxidants, vitamin C, vitamin K. Due to its nutritional profile, it has been shown to help fight cancer, to promote bone health and boost your immune system. Eating cauliflower soup is great way to detox and reset!