Tag: Healthy

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Baked Apple Chips w/ Cinnamon

Admittedly, a lot of the recipes I put on my blog are not the most simple of sorts. They have a lot of ingredients and if you don’t already love to cook, the multitude of steps might scare you off before you even try. This recipe for Baked Apple Chips with Cinnamon is truly E-A-S-Y. It’s just two simple ingredients and requires nothing more than a knife, oven and cookie sheet. If you have a mandoline (not to be confused with the mandolin), it’ll make your life even easier!

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Having recently started my Sports Nutrition and Performance degree, you know I have to drop some nutrition knowledge on my readers. To start with, apples–a superfood–are rich in a phytochemical called quercetin. Quercetin is a proven cancer preventative. Be sure to leave the skin on because the highest concentration of this good stuff is found right up under and within the skin. Apples are also a great source of dietary fiber and boron, a mineral that may reduce the risk of developing osteoarthritis and help decrease joint pain, swelling and stiffness.

Believe it or not, the real nutritional rock star of this combo might just be the cinnamon. If apples are a superfood, cinnamon is definitely a super-spice. First off, it has anti-inflammatory and anti-clotting properties. Little know fact, cinnamon helps fight against bacteria that can lead to yeast infections and ulcers. Cinnamon has also been found to lower bad cholesterol (LDL) and may be effective  against diabetes because it helps control glucose levels in the blood. Finally, cinnamon is a powerful antioxidant and interacts with proteins that regulate growth-promoting signals, thereby suppressing the growth of tumor cells. In a nutshell, it’s one hell of a natural remedy for a lot of degenerative diseases we all want to avoid.

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What You’ll Need:

  • 3 small or 2 large apples, cored and thinly sliced (I like Honey Crisps, sweet and tangy!)
  • Cinnamon to taste

How to Make Them:

  1. Preheat oven to 250 °F
  2. Use a mandolin to slice your apples 1/8″ thick (or do it the good old fashioned way with a knife)
  3. Using a nonstick cookie sheet (or lining a regular cookie sheet with parchment paper), lay out your apple slices
  4. Sprinkle with cinnamon
  5. Bake at 250 °F for 1 1/2 to 2 hours (depending on the oven). After 45 min to an hour, flip them so they’ll bake evenly. Be sure to check on them after 45 min and every 15 min after that because you don’t want to burn them
  6. Once they’re slightly crispy to the touch (but not burnt and brittle) remove them from the oven and allow to cool

The best part about this recipe?  It’ll make your kitchen smell like warm apple pie…mmmm.

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Sunday Spread: BBQ Pulled Chicken w/ Asian Broccoli Slaw & Kale Chips

A couple of weeks ago, I wrote about my Jerk Chicken Sunday Spread. Well with NFL playoff season in full swing–GO PATS!–I decided y’all might enjoy another modified comfort food recipe, and one that will keep your guests happy and healthy. This Sunday Spread is tailgate-inspired with its sandwich, slaw and chip combo. The recipes are nutrient-dense and tasty as can be…leaving a little wiggle room for some of my signature perfect Manhattans (*insert devilish grin here*).

For starters, homemade BBQ sauce is the way to go. Not only do you know exactly what you’re eating and avoid a lot of preservatives, but you also get to control the acidity, sweetness and spice levels. At 32 g of lean protein per serving, the chicken in these sammys gives you a good dose of your recommended dietary allowance (RDA) of protein–which for adult women is 46 g and adult men 56 g. Cruciferous vegetables like the broccoli and kale used in these side dishes are packed with disease-fighting nutrients, including several carotenoids, vitamins C, E, and K, folate, and dietary fiber.

Get to cookin’ and enjoy this football-friendly Sunday spread, guilt-free!

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SLOW-COOKER BBQ PULLED CHICKEN

What You’ll Need:

  • 2 lbs chicken (about 4 chicken breasts or 5 chicken thighs)
  • 1 white onion, diced
  • 4 cloves garlic, minced
  • 3/4 cup all-natural ketchup
  • 1/4 cup sun-dried tomato paste
  • 1/4 cup apple cider vinegar
  • 2 tbs chili powder
  • 1 tbs brown sugar
  • 1 tbs Worcestershire sauce
  • 1 tsp dry mustard
  • 1 tsp smoked paprika
  • 1 tsp cumin
  • 1/4 tsp allspice
  • 1/4 tsp cinnamon
  • 6 whole wheat sandwich rolls

How to Make It:

  1.  Grab a mix bowl and combine the garlic, ketchup, tomato paste, vinegar, brown sugar, Worcestershire sauce, mustard, paprika, cumin, allspice and cinnamon. Give it a good whisk until smooth and well blended.
  2. Add your chicken breasts or thighs in a single layer at the bottom of your slow cooker. Sprinkle the diced onions evenly overtop. Pour your BBQ sauce mixture on top, cover and set heat to low. Let cook for 4-5 hours like this.
  3. Remove chicken from slow cooker. The chicken should be pretty much cooked-through, but now it’s time to shred. Using two forks, gently pull apart the chicken into stringy pieces and/or small chunks. Once you’ve shredded the lot, add it back to the sauce in your slow cooker and cook another 1-2 hours.

ASIAN BROCCOLI SLAW

What You’ll Need:

  • 1 package pre-shredded broccoli slaw mix (your could use the cole slaw mix here as a substitute or shred your own cabbage and carrots)
  • 2 tbs green onions, sliced thin
  • 2 tbs fresh cilantro, minced

For the dressing:

  • 2 tbs sesame oil
  • 2 tbs low sodium soy sauce
  • 2 tbs honey
  • 1 tbs rice vinegar
  • 1 tbs lemon juice
  • 1 tbs fresh ginger, grated

How to Make It:

  1.  Whisk all dressing ingredients together in a large mixing bowl. Add slaw mix, green onions and cilantro. Toss together until well-coated and combined. Cover and refrigerate for at least 1 hour before serving.

BBQ-INSPIRED KALE CHIPS

What You’ll Need:

  •  1 head kale (whatever variety you like best)
  • 3 tbs olive oil
  • 1 tsp dry mustard
  • 1 tsp chili powder
  • 1/2 tsp smoked paprika
  • 1/2 tsp cumin
  • 1/2 tsp allspice
  • salt and pepper, to taste

How to Make Them:

  1. Pre-heat over to 300°F. Wash, stem and cut kale into bite size pieces.
  2. Toss kale and olive oil together in a large mixing bowl. Sprinkle spices as evenly as possible over the kale then mix thoroughly with your hands, massaging the kale, for 1-2 min. 
  3. Place wire cooling racks on two cookie sheets. Spread coated kale leaves over both wire racks. (Note: the wire cooling racks allow heat to crisp the kale from top and bottom. Without this added elevation your chips will be soggy and oily.) Bake for 20-30 min depending on the oven. Keep an eye on them for the last 10 min or so to ensure they don’t burn.
  4. Remove from oven, flake them into a bowl and enjoy!
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A Very Veggie-ful Frittata

I don’t know about you, but after what feels like 3 weeks of gluttony and (wonderful) indulgence, my body is beginning to rebel. Feed me veggies! It says with a pleading pout. Alas, another healthy recipe here to the rescue! Inspired by Martha Rose Shuman’s New York Times frittata recipe, I decided this was the perfect way to ease back into healthy eating. This is definitely guilt-free comfort food and a great way to get back on track without having to sacrifice on flavor and satisfaction. It makes for an easy supper or delicious brunch. Best of all, it’s packed with protein, nutrient-rich veggies, and fresh antioxidant-rich herbs–basil and parsley.

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What You’ll Need:

  • 2 tbs olive oil
  • 2 shallots, minced
  • 1/2 yellow onion, diced
  • 2 large cloves garlic, minced
  • 1 cup of mushrooms, sliced (any variety you like)
  • 1 cup of zucchini, diced
  • 20 grape tomatoes, halved and seeded
  • 10 eggs
  • 1/4 cup fresh basil, shredded
  • 1/4 cup flat-leaf parsley, minced
  • Salt & pepper to taste
  • 6 slices prosciutto (look for a low-sodium variety)

How to Make It:

  1.  Heat 1 tbs olive oil in a large nonstick and oven-safe frying pan over medium heat. Add shallots and onions, cooking 5-7 minutes or until tender. Add a small pinch of salt and your minced garlic. Stir another minute or so. 
  2. Add zucchini, mushrooms and tomatoes (with another small pinch of salt). Sauté another 5-7 min, or until zucchini and mushrooms are tender and tomatoes are soft. Remove from heat and set veggies aside in a bowl. Rinse and dry pan.
  3. Whisk your eggs with a couple tbs of water in a bowl. Add salt and pepper to taste, 1/2 the parsley and basil, and veggie mix.
  4. Heat 1 tbs olive oil in the same pan used before. Test to see if it’s ready by dropping a touch of egg in the pan–if it sizzles and cooks on the spot, you’re good to go. Add your egg mixture and give the pan a few swirls to distribute the veggies evenly. For the first 3-4 min, tilt the pan slightly while lifting the edges of the frittata with a spatula in your other hand a few times. This lets the egg run underneath and form a good firm base.
  5. Reduce heat to low and cover. Let cook for 10 min like this. Periodically, remove the cover to loosen the frittata with a spatula, preventing the bottom from burning.
  6. Remove the cover and fan 6 slices of prosciutto around the top of your  frittata. Finish it under the broiler for 3 min, keeping an eye on it so it doesn’t burn.
  7. Remove from oven and let sit for 5-10 min. Garnish with the remaining basil and parsley. And if you aren’t lactose-intolerant (like me) this would be amazing with your favorite shredded cheese on top.

Serve right out of the pan, rustic style, and enjoy!

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MoYoga Power Lunch Plan (PLP)

We’ve all read the articles and listened to the NPR story about how sitting at a desk all day is bad for your health. Studies show that sitting for extended stretches can disrupt metabolic function leading to a variety of ailments. One study in particular found that sitting for 11 or more hours per day increased the risk of death by 40%, regardless of other activity levels.

When I started to hear these grim predictions–in my mind akin to those for the end of the world as we know it–I saw a big, glitzy Vegas billboard flashing “Welcome to the rest of your life. You are S.O.L. suckers. ” So, are we truly shit out of luck?

Fear not my fellow office drones, you are not doomed to this fate. How come? There are a lot of things you can do to counterbalance your sedentary occupation. From sitting on an exercise ball instead of a desk chair (all the cool kids are doing it) to breaking up your day with a couple 15-minute walks, it may be easier than you think to transform your daily routine for better health. While it is the small things like those I just mentioned that will make a difference in the long-term, if you want more immediate results–more energy, burning off those omnipresent holiday cookies, etc–the bottom line is you need to get up and move. To help you with this try my work-week, Power Lunch Plan (PLP). And yes, I did just create my own acronym…this is D.C. after all.

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The Urban Dictionary defines ‘Power Lunch’ as the following:

A gathering of co-workers or of mostly young male corporate douches (see yuppies) for a 3-hour lunch on the clock that includes such things as a motorcade of Lexus and BMW automobiles, motivational speakers, cheers, steak, and talk about something like the “bottom line” or bonuses or something. Supposedly a motivational event, but usually turns out to be a feast of gluttony and ruined neckties. Newly motivated and encouraged participants are expected to go back to the office and make phone calls and fire off emails and achieve results, but most usually end up at a local boozer and get tanked before happy hour even starts.

My version of the power lunch is quite different. It’s all about using your precious lunch break a few times a week to get up and get moving.

MoYoga PLP*:

30 min interval training on a treadmill, 5 min cool down, 5 min stretching, 3 days a week:

  • Begin at 4 mph, incline level 10 for 2 min. Increase to incline level 12  for 2 min. Increase to incline level 15 for 2 min.
  • Reduce incline to 0 and increase speed to 7.5 mph (or a comfortable running–not jogging–pace for your body) for 2 min. Increase speed to 8.5 mph (or a challenging running pace for your body) for 1 min. Reduce speed to 6.5 mph (or an easy running pace for your body) for 1 min.
  • Reduce speed to 4.1 mph, incline level 13 for 2 min. Increase to incline level 15 for 2 min. Decrease to incline level 13 for 2 min.
  • Reduce incline to 0 and increase speed to 7.5 mph (or a comfortable running–not jogging–pace for your body) for 2 min. Increase speed to 8.5 mph (or a challenging running pace for your body) for 1 min. Reduce speed to 6.5 mph (or an easy running pace for your body) for 1 min.
  • Reduce speed to 4.2 mph, incline level 15 for 2 min. Decrease to incline level 12 for 2 min. Decrease to incline level 10 for 2 min.
  • Reduce incline to 0 and increase speed to 7.5 mph (or a comfortable running–not jogging–pace for your body) for 2 min. Increase speed to 8.5 mph (or a challenging running pace for your body) for 1 min. Reduce speed to 6.5 mph (or an easy running pace for your body) for 1 min.
  • Do 5 min cool down followed by at least 5 minutes of stretching.

Do this workout on three lunch breaks a week for a month and I guarantee you’ll look better and feel much more motivated for the second half of your workday. Your boss will be amazed at how breaking a sweat will boost your afternoon productivity.

Use the impending doom that is the predicted end of days as motivation to start making healthy, lifestyle-changing decisions for your lunch breaks today. No time like the present, right? And when the world doesn’t magically implode tomorrow (knock on wood), use your renewed sense of gratitude for the ground beneath your feet to take out your own personal insurance policy for a happier, healthier more energetic future.

* Unfortunately your ability to try my PLP is contingent upon access to a gym in or nearby your office. Luckily, for many folks in D.C. employers are wising up to the importance of providing employees access to fitness facilities.

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Tri-Color Potato Leek Soup (V)

Earlier this week I shared a hearty and healthy winter soup recipe. If you liked that one, I’m pretty sure you’ll dig this one too. Potatoes are a low-calorie carb, high in fiber and fat-free. According to the USDA, we should be getting 45-65% of our total calorie intake from carbs. On a 2,000-calorie diet that translates to about 225 to 325g of the often-demonized nutrient per day. For the carbophobes out there, keep in mind that carbohydrates act as your primary source of energy–essential for those of us leading an active lifestyle. A 1 cup serving of the potatoes used in this recipe contains 26g of carbs and 2g of fiber. Fiber is a powerful tool for weight control as it’s your best friend when it comes to staying full and satiated.  For my ladies out there, adult women need around 25g of fiber a day. Our male counterparts need to up the ante to around 35g of fiber a day.

The real superstars in this recipe, however, are leeks. One cup of raw leeks contains 52.2% of your daily value for vitamin K, 29.6% for vitamin A, 21.5% for manganese, 17.8% for vitamin C, 14.2% for folate, 10.5% for vitamin B6, and 10.3% for iron. Talk about a secret weapon!

Knowing how good this soup is for you, you’ll feel even better when you realize it actually tastes good too. Pair it with a hunk of my Easy Multigrain Bread and voilà, lunch is served!

Tri-Color Potato Leek Soup

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What You’ll Need:

  • 6 cups reduced-sodium vegetable stock
  • 3 leeks, cleaned and cut into 1/4-inch rounds
  • 14-16 small tri-color potatoes, cubed
  • 1 shallot, diced
  • 1/2 onion, diced
  • 3 cloves of garlic, crushed
  • 2 tbs olive oil
  • 1 tbs fresh thyme
  • 1 tsp dried oregano
  • 1/2 tsp cayenne
  • salt and pepper, to taste

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How to Make It:

  1. Heat oil in a large (5-6 qt) saucepan over medium heat. Add onions, shallots and leeks, sautéing 5-7 min or until tender and translucent.
  2. Add garlic, thyme, oregano, cayenne and salt and pepper, cooking for another 2-3 min.
  3. Add tri-color potatoes, making sure to coat them in the spices and onion, shallot, leek mixture.
  4. Add vegetable stock, bring mixture to a boil, then reduce to a simmer for about 15 min. The potatoes should be easy to pierce and pick up with a fork.
  5. Finally, using a hand blender if you have one, purée the mixture in your saucepan until smooth. (If you don’t have a hand blender a standing blender does the trick).
  6. Adjust your seasoning for spice and saltiness. Serve hot and enjoy!

Note: if you aren’t vegan or dairy-free, I highly recommend adding a tablespoon or two of your favorite shredded cheese. I have a dairy sensitivity but can handle goat and sheep’s milk cheeses, so I added some grated manchego–yum!

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Butternut Squash-Sweet Potato Bisque (V)

I don’t know about you, but when winter rolls around salads just don’t do it for me anymore. What to do when my usual lunch option becomes lackluster? Make soup! Vegetable soups are easy to make, packed with health-boosting nutrients to help you ward off those pesky winter colds, and filling enough to get you through those long afternoons in front of the computer. Bonus: this Butternut Squash-Sweet Potato Bisque recipe (and another variation that I’ll post later this week) freeze really well for up to 3 months.

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Though I’ve called this a bisque, that’s technically a misnomer as this is a vegan recipe. Keeping it dairy-free makes this recipe waistline-friendly, which is much appreciated in this season of cookies and cocktails.  And honestly, the butternut squash and sweet potato are so yummy and creamy once puréed that they don’t need any help from the dairy fairy. Health benefits abound  thanks to the two starring ingredients in this recipe. Both vegetables get their yellow and orange coloring from beta carotene, which is converted into vitamin A in the body–a key nutrient for our eyes/eyesight. Sweet potatoes and butternut squash are also both rich in potassium and dietary fiber.

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Butternut Squash-Sweet Potato Bisque 

What You’ll Need:

  • 6 cups reduced-sodium vegetable stock
  • 1 butternut squash cubed
  • 2 large sweet potatoes, cubed
  • 1 shallot, diced
  • 1/2 onion, diced
  • 3 cloves of garlic, crushed
  • 2 tbs olive oil
  • 1 tsp nutmeg
  • 3/4 tsp cinnamon
  • 1/2 tsp chili
  • 1/2 tsp cayenne
  • salt and pepper, to taste

How to Make It:

  1. Heat oil in a large (5-6 qt) saucepan over medium heat. Add onions and shallots, sautéing 5-7 min or until tender and translucent.
  2. Add garlic, nutmeg, cinnamon, chili, cayenne and salt and pepper, cooking until fragrant for another 2-3 min.
  3. Add butternut squash and sweet potato, giving them a good mix to coat in spices and onion.
  4. Add vegetable stock, bring mixture to a boil, then reduce to a simmer for 10-12 min. The veggie chunks should be easy to pierce and pick up with a fork.
  5. Finally, using a hand blender if you have one, purée the mixture in your saucepan until smooth. (If you don’t have a hand blender a standing blender does the trick).
  6. Adjust your seasoning for kick and salt, then serve hot or cold and enjoy!

Note: if you aren’t worried about keeping it vegan, I highly recommend adding a tablespoon or two of your favorite shredded cheese. Dee-licious!

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10-Day Cleanse: The Recap

For those of you that did this cleanse, kudos. It’s not easy to follow such a strict diet for 1 day let alone 10–not to mention all of the advance planning, grocery shopping and cooking involved!

I designed this cleanse as a way to strip down what you put into your body and re-start your daily nutritional intake with a clean slate. As you gradually add back in various foods, you gain a better awareness of what energizes your body and makes you feel your best. Some of you may have noticed that your body functions better on less caffeine, less gluten, and/or less meat. Or perhaps you realized the opposite–that your energy levels were far better with coffee, bread and/or animal proteins. Whatever the outcome, doing this helps us tune into our bodies and better understand how to strike the balance between what we crave and what truly nourishes us.

I did not design this cleanse for weight loss, and while you may drop a few LBS if you follow through with it, it’s not about that. If you want to slim down, I’m a firm believer in combining regular exercise and healthy eating as part of your lifestyle. Any cleanse is a temporary intervention, and in this case a reset for your body’s daily dietary intake. In other words, it’s not a panacea. By removing the processed foods, added sugars and salts, and copious quantities of meat with which we so often inundate our bodies, you can begin to understand exactly what your body needs versus what boredom, sadness, and many other emotional drivers tell us it wants.

I’m a big believer that food should be enjoyable but hopefully those of you who try this cleanse will attest that these recipes are pretty darn tasty. I’m not saying you have to eat a vegetarian, gluten-free, dairy-free diet to be healthy–because let’s face it, you’d miss out on a lot of amazing eats that way–but hopefully this will empower you to make better choices for you and your body long term.

One last thing I wanted to share based on my experience with this cleanse, pay attention to my initial warning and do not work out during the first 2 days of this cleanse as there is little to no protein to help you rebuild your muscles. I don’t want you doing damage to your body by improperly preparing it for exercise and recovery. If you feel the need to work out days 1-2, do some restorative yoga, stretching, or take a long walk.

If you did try out this cleanse I’d love to hear from you. What was your experience like? What changes did you notice in your body? Would you recommend this to a friend?

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10-Day Cleanse: Recipes (8-10)

Kale Citrus Salad with Chickpeas

Ingredients:

  • 1 orange, squeezed (4 tbs)
  • 2 tbs apple cider vinegar
  • 2 tbs sesame oil
  • 1 clove of garlic, minced
  • 1/4 tsp cayenne pepper
  • black pepper (and salt for the non-cleanse version)
  • 2 cups of curly kale or dinosaur kale
  • 1 cup red cabbage, shredded
  • 1/2 red onion, thinly sliced
  • 1/2 red pepper, thinly sliced
  • 2 tangerines, peeled and separated into sections
  • 2 tbs sunflower seeds
  • 1 tbs sesame seeds
  • 1 cup chickpeas

How to make it:

  1. In a large bowl, squeeze fresh juice of one orange and add apple cider vinegar, sesame oil, cayenne pepper, black pepper and 1 clove minced garlic. Whisk to combine.
  2. In same the bowl, add kale and cabbage. Massage the dressing made in step 1 into the leaves of the kale and shreds of cabbage for at least 2 minutes. Let the kale to sit and marinate for 30 min or more.
  3. Add shallots, red pepper, tangerine sections, sunflower seeds, sesame seeds and chickpeas and toss to combine.
  4. Let the whole salad marinate in the fridge overnight, then enjoy!

Warm Vegetarian Quinoa Salad

Ingredients:

  • 3/4 cup quinoa, uncooked
  • 1 1/2 cups water
  • 1 tbs coconut oil
  • 1/2 eggplant, diced
  • 1 small zucchini, diced
  • 2 cloves of garlic, diced
  • 1/4 tsp chili powder
  • black pepper (and salt for the non-cleanse version)
  • 1 red bell pepper, diced
  • 1/2 cup red kidney beans
  • 1/2 cup chickpeas

How to make it:

  1. In a medium saucepan, toast quinoa over medium-high heat for 1-2 min, being careful not to let it burn. Add water, bring to a boil, then reduce heat to a simmer and cook for 15 min or until all water is absorbed.
  2. While quinoa cooks, heat coconut oil in a large sauté pan over medium heat. Add diced eggplant and zucchini and cook for 7-8 min, or until veggies are tender. Add 2 cloves minced garlic and cook for another 2-3 min. Remove from heat.
  3. When quinoa is done, remove from heat. Add sautéed veggies to quinoa, add black pepper and chili powder, and give it a good mix. (Note: when you’re not on the cleanse, add salt–it’ll taste yummier)
  4. Wait 5-10 minutes then add diced red pepper, red kidney beans, and chickpeas to the quinoa mix.
  5. Taste for seasoning, adjust, and enjoy!
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10-Day Cleanse: Recipes (5-7)

Here are the recipes you’ll need for days 5-7 of my moderate cleanse. The hummus is super yummy (and pink!) and the Lentil salad is super hearty–especially compared to the rabbit food of days 1-4. Enjoy! (Oh, and pictures to come!)

 

Two-Bean Garlic Hummus

  • 1 ½ cups pinto beans, drained and rinsed
  • 1 cup red kidney beans, drained and rinsed
  • 1 ½ tbs coconut oil
  • 2-3 tbs fresh lemon juice
  • 1/2 tsp cumin
  • 1/4 tsp chipotle pepper flakes
  • 1-2 cloves of garlic, crushed
  • 1/2 cup water (or more if needed to blend)

Combine all ingredients in a food processor and blend until smooth. This will keep well in the fridge for up to a week. You may need to add a dash more lemon juice right before serving to brighten it up a bit and bring out all the flavors.

Lentil Salad with Sun Dried Tomato Dressing

  • 1/2 lb dried lentils
  • 4 cups of water
  • 1 cucumber, diced
  • 1 red bell pepper, diced
  • 1 shallot, diced
  • sun dried tomato dressing (see below)
  • 1 small container grape tomatoes, halved
  • 1/2 cup shredded basil

How to make it:

  1. In a large saucepan, bring 4 cups of water to a boil. Reduce to a simmer and add lentils. Cover and cook for 20-25 minutes until lentils are tender but not falling apart.
  2. While the lentils are cooking, prepare your Sun Dried Tomato Dressing but combining all ingredients (below) in a food processor and blending until smooth.
  3. Remove lentils from heat and strain.
  4. In a large bowl, pour dressing over lentils and coat evenly. Mix in your diced cucumber, red bell pepper, and shallot.
  5. When ready to serve, mix in your grape tomatoes and shredded basil (I like to keep this separate until I plate so they stay fresh and don’t make the salad mushy).

Sun Dried Tomato Dressing:

  • 10-12 sun dried tomato halves
  • 1 garlic clove
  • 1/2 cup of apple cider vinegar
  • 2 tbs lemon juice
  • 1/2 cup of fresh basil leaves
  • 1/2 cup of cold pressed extra virgin olive oil
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10-Day Cleanse: Smoothies

Here are the recipes you’ll need for breakfast, days 1 through 4 of my 10-Day Cleanse.

Blueberry Beet Smoothie w/ Ginger:

Amy’s 10-Day (Moderate) Cleanse: Breakfast, Days 1 and 2

To Make: Blend together 1-2 medium raw beet (cleaned with skin on, roughly chopped), 1 cup frozen wild blueberries, 1 tbs grated fresh ginger, 2 tbs fresh lemon juice, 1 cup water, and a handful of ice. (Optional: substitute half of that water for a 1/2 cup almond milk)

  • This energizing smoothie is bound to put some pep in your step. The blueberries boast a high concentration of antioxidants and the raw beets are full of folate, vitamin B, and fiber.

Pineapple Banana Kale Smoothie:

Amy’s 10-Day (Moderate) Cleanse: Breakfast, Days 3 and 4

To Make: Blend together 1 cup fresh pineapple (cubed), 1 banana, 2-3 kale leaves (chopped with stems removed), 2 tbs ground flaxseed, 1 cup water, and a handful of ice. (Optional: substitute half of that water for a 1/2 cup almond milk)

  • This powerful smoothie is not only naturally sweet, but packed with dietary fiber, two powerful antioxidants (carotenoids and flavonoids) that are proven to help prevent cancer, and vitamins A, K and C.

Keep in mind this is a cleanse, so while these will taste refreshing and healthy they won’t be as sweet as a typical smoothie. If you are really struggling, try adding in the optional almond milk and 1 tablespoon of maple syrup or raw honey to these recipes–with the sweeteners these would also be great non-cleanse smoothies too.