What is it about the new year that makes me want to clean everything? INCLUDING the inside of my body! I’m a big fan of the book CLEAN and thought for January we could do a group cleanse. Who’s in?! I modified the cleanse slightly from the book but if you’re hard core, definitely buy the book and do the entire 21-day program. You won’t be sorry!
In essence, CLEAN is a detox program. Unlike other cleanses where you don’t eat food, CLEAN is about removing foods that cause allergies, inflammation, acidifying effect, or are laden with pesticides or toxins. Some foods are removed simply because they are hard to digest, and this detox is a “rest” for the digestive system. This is not a diet. I repeat, THIS IS NOT A DIET! You might lose weight but unlike other cleanses where food is restricted, this one won’t slow down your metabolism.
The whole idea behind CLEAN is that when you eliminate irritating foods, you can add them back in one by one and see which foods are negatively affecting you. My friend learned by doing CLEAN that she couldn’t tolerate dairy. When you remove these allergen-causing food and drinks you relieve the burden on your digestive system. Then it’s free to remove more toxins from your body!
Here’s a daily breakdown of the modified cleanse:
Lunch: biggest meal, salad with protein
When you begin and end your day with liquid meals, you further relieve your digestion. Another important detox feature is to try and make sure you have AT LEAST 12 hours between your last meal one day and your first meal the following day. So if you eat dinner at 6 PM on Wednesday night, don’t have your morning shake until after 6 AM on Thursday. The longer you allow your digestive system to rest, the more detoxing it can do.
While on this cleanse we avoid:
Nightshade vegetables (white potatoes, eggplant and all peppers) *dried peppers may be used as a spice
Oranges and orange juice
Citrus (exception: lemons and limes)
Bottled fruit juices
All dairy and eggs
Warm water and tropical fish
Raw fish, seafood, or meat
Coffee and black tea
Soda (all kinds!)
ALL SWEETENERS EXCEPT: fruit, dates or date paste, coconut nectar, coconut sugar, xylitol, stevia, or lanktano ( Monk Fruit)
ALL OILS EXCEPT: coconut oil, olive oil, flax oil (don’t heat), pumpkin oil, avocado oil, red palm oil, safflower oil.
Salt except for sea salt, Atlantic, or Himalayan salt
Mustard (unless it’s free of sugar and additives)
Tons of info including why these foods listed above is on the CLEAN website:
Here’s an example of a sample day on CLEAN. Thanks to @cjoneshoward.rdn for the yummy smoothie and soup recipes below! Lots more healthy recipes on her website and instagram account.
BERRY PROTEIN SHAKE
1 cup unsweetened nut milk of your choice
1 cup fresh/frozen mixed organic berries
1 pitted dates
1 teaspoon vanilla
1 tablespoon flax or chia seed
1 serving of hemp or pea powder
Blend all ingredients until smooth.
Lots more smoothie ideas on the Lunchpails Pinterest board CLEAN smoothie ideas.
WARM WINTER VEGGIE SALAD
1 red onion
1 butternut squash, sliced in half or in sections for easy roasting and peeling after it’s cooked
1 carrot, cut into pieces
1 parsnip cut into pieces
1 celery root, peeled and cut into pieces
1 large beet, cut into pieces
Enough olive or coconut or flax oil to coat and sea salt to taste
1/4 cup raw walnuts
1 teaspoon apple cider vinegar
Juice of one lemon
1 teaspoon mustard powder or organic stoneground mustard with no sugar or additives and preferably made with apple cider vinegar (there’s a kind that health food stores carry that fits all this criteria)
1 handful parsley leaves
Preheat oven to 425 and toss the vegetables with the oil and sea salt and roast until tender (roughly 45 minutes).
Spread walnuts in a skillet and toast until golden then coarsely chop
Whisk the vinegar and lemon juice and mustard in a large bowl with extra olive or flax oil and season with sea salt and pepper if you like- toss with vegetables and walnuts and serve warm or at room temp.
The dressing can be made in advance and kept in the fridge to use as needed with these warm vegetables or salads later on in the week
Apple with almond butter. One of my favorite snacks and so filling! Make sure your almond butter doesn’t have any added sugar.
Red Lentil, Coconut, Zucchini & Kale Soup
2 tablespoon olive oil
1.5 tablespoons of chopped ginger
2-3 cloves garlic
1 & 1/4 teaspoon cumin
3/4 teaspoons ground coriander
1.5 teaspoons turmeric
1 & 1/4 teaspoon salt
3 cups water
1 &1/2 cups dried red lentils
1.5 cans light coconut milk
3-4 small zucchini cubed
3 oz chopped baby kale
Sauté the onions in the oil until translucent. Add ginger, garlic and spices. Once fragrant, add lentils, zucchini, coconut milk and water. Simmer until zucchini is al dente (about 10-12, minutes) and then add baby kale. Cook until baby kale is wilted about 3-5 minutes.
Head over to the Lunchpails Pinterest board for more CLEAN soup and lunch ideas. I’ll keep pinning all week to add new and delicious items for our cleanse.
Roasted Sweet Potatoes
roast sweet potatoes in oven about 30 minutes at 400 with olive oil and salt
1/2 cup cooked quinoa
Shredded Chicken – I cook it in my crockpot with some broth until it falls apart and keep it in the fridge to use all week.