Tag: vegetarian

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I’ll have some MOAR Gazpacho

With Memorial Day behind us and temperatures climbing, summer has arrived in DC. When I think summertime meals my mind immediately fires up a grill, tosses on some corn, skirt steak and veggie skewers, and cracks open a cold beer. Unfortunately, my reality is that I live in a tiny (but lovable) one bedroom apartment. With no real outdoor space to speak of, grilling and chilling isn’t really an option. So what’s a girl to make?

Gazpacho!  This healthy, tomato-based soup is traditionally served cold and originates from the southern Spanish region of Andalucia. To keep mine on the lighter side, I made it vegan and gluten-free (most recipes call for adding day-old bread to the base). Tomatoes are an excellent source of Vitamin C, folate, potassium and, perhaps most significantly, the heart-healthy antioxidant compound, lycopene. Lycopene has been linked to reduced risk of cardiovascular disease and certain kinds of cancer.

If you have a food processor and/or blender, this recipe is super easy. For best results, make it in the morning the day you plan to serve it for supper or one day in advance–all this goodness needs time to marinate, allowing the flavors to fuse.

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What You’ll Need:

  • 4 large tomatoes
  • 1 cucumber
  • 2 carrots
  • 1 red bell pepper
  • 1 small bunch of scallions (approx. 8 stalks, white and green)
  • 1 shallot
  • 4 cloves of garlic
  • 2 stalks of celery
  • Zest of 1 lime
  • 2 handfuls of fresh basil (reserve a few big leaves for garnish)
  • 1/2 tsp paprika
  • 1 tbs chipotle pepper flakes (or your favorite kind/quantity of heat
  • salt & pepper
  • 1 cup water (optional)
  • 1/4 cup organic tomato paste
  • Juice of 2 limes
  • 2 Tbs olive oil (plus more for garnish)

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How to Make It:

  1. Get out a big bowl, cutting board, vegetable peeler, knife, microplane, food processor, and blender.
  2. Peel your cucumber and carrot. Rough chop them into big chunks and set aside. Wash your bell pepper, celery and scallions. Rough chop and set aside. Peel your shallot and onion, and set aside (can be left whole). Stem and core your tomatoes and cut into quarters. Again, set aside.
  3. In separate batches (one at a time) place the (1) shallots, onion and garlic, (2) carrots and celery, (3) red pepper and cucumbers, and (4) tomatoes in your food processor and pulse until minced but not puréed. Add each batch to your bowl. Zest one lime using a microplane (if you have one) directly over the bowl. Mix to combine.
  4.  Add the spices, basil, tomato paste, water, fresh lime juice, and olive oil to your blender. Pulse until basil is even processed.
  5. Add the blender mix to your large bowl. Whisk until it all comes together.
  6. Cover the soup with plastic wrap and refrigerate for at least 4 hours or up to a full day. When ready to serve, taste for seasoning and heat. Adjust accordingly.
  7. Serve in big bowls with a drizzle of high-quality olive oil and a generous pinch of shredded basil.

This recipe will serve about four people. If you’re gluten-free, I recommend serving it with some blue corn tortilla chips and nice glass of white wine. If you aren’t worried about gluten, serve with some lightly toasted hunks of hearty, whole grain bread and a beer. It’s a perfect summer supper to enjoy on your porch, roof deck, or (in my case) front stoop. Enjoy!

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Vegan Carrot & Sweet Potato Soup

Soups are normally a fall and winter staple in my diet, but having recently purchased a Vitamix I couldn’t help but try out one of my favorite recipes in my new toy. This recipe incorporates nutrient-dense carrots and sweet potatoes. These orange superstars contain alpha carotene, which protects against cancer, and beta carotene, which the body converts to vitamin A and helps prevent age-related macular degeneration. Almost all orange whole fruits and veggies may also have an anti-inflammatory effect, which is great news for all my runners and high-intesity athletes out there whose fitness takes a toll on their joints. Best of all, this recipe is incredibly easy to make and economical.

Vegan Carrot & Sweet Potato Soup

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What You’ll Need:

  • 1 tbs coconut oil
  • 1 large sweet onion, chopped
  • 1 lb carrots, chopped
  • 1 large or 2 small sweet potatoes, chopped
  • 4 cloves garlic, minced
  • 1/2 tsp Jamaican All-Spice
  • 1/2 tsp Cinnamon
  • 1/4 tsp Nutmeg
  • 1/4 tsp Cayenne Pepper (double down if you like it spicy)
  • Salt & Pepper (to taste)
  • 1 carton (or 32 oz) organic vegetable stock (low sodium)

How to Make It:

  1. Heat oil in a large (5-6 qt) saucepan over medium heat. Add onions sautéing 5-7 min or until tender and translucent.
  2. Add garlic, all spice, cinnamon, nutmeg, cayenne and salt and pepper, cooking for another 2-3 min.
  3. Add sweet potatoes and carrot.
  4. Add vegetable stock, bring mixture to a boil, then reduce to a simmer for about 15 min. The potatoes and carrots should be easy to pierce and pick up with a fork but not falling apart.
  5. Finally, use a standing or hand blender to purée the mixture in your saucepan until smooth.
  6. Adjust your seasoning for spice and saltiness. Serve hot and enjoy!

I poured this mixture into canning jars making it an easily transportable lunch for the office. Pair it with a side salad or some roasted veggies for a delicious, gluten- and dairy-free midday meal.

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Food Allergy-Friendly Dinner Party

Times have changed and now it seems that almost everyone I know has a food allergy or sensitivity of sorts. Personally, I’m a card-carrying lactard. Despite my handicap, I’d still call myself a foodie – I just have to work harder on occasion! Due to my dietary shortcomings, all of the recipes on my blog are dairy-free, many are vegan, and from time-to-time they’re also gluten-free. The recipes below fall under all three categories and, as always, involve ingredients thoughtfully selected to boost your immune system and improve your overall health. Some of the nutritional rockstars in these recipes include:

Ginger: alleviates menstrual cramps; relieves an upset stomach; and has many other natural beauty and homeopathic applications

Coconut Milk: vitamins C, E and many of the metabolism-friendly Bs; magnesium, phosphorous, iron and potassium; may help combat heart disease and age-related diseases because of its high antioxidant content (for more info click here)

Garbanzo Bean Flour: see my post on Sweetly Salted Nut Butter Power Cookies

Turmeric: may prevent and slow the progression of Alzheimer’s disease, melanoma  and many other kinds of cancer; is a natural liver detoxifier (aka a hangover must); and may even play a role in fat metabolism. Need more convincing? Here’s a list of 20 benefits of this superspice.

THE MENU

Starter: Shaved Brussels Sprout Salad w/ Pine Nuts

Entrée: Red Lentil Coconut Soup with Shiitake Mushrooms and Spinach, served with Thyme-Infused Garbanzo Bean Flat Bread

Dessert: fresh seasonal fruit topped with shredded unsweetened coconut and dark chocolate bits

Wine Pairing: Vouvray or your favorite white wine

I wrote a blog on the first recipe earlier this week – click on the link above for details. As for the entrée, keep on reading.

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Red Lentil Coconut Soup with Shiitake Mushrooms and Spinach

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What You’ll Need:

  • 2 cups red lentils, well washed
  • 1 tbs coconut oil
  • 1 onion, finely chopped
  • 4 garlic cloves, minced
  • 1 inch fresh ginger, grated
  • 2 tsp turmeric
  • 2 tsp cumin
  • 1 tsp sea salt
  • 1/2 tsp black pepper
  • 1/2 tsp cayenne pepper
  • 1 (28 ounce) can tomatoes w/ juice
  • 2 large carrots, peeled and chopped
  • 1 tbs fresh lemon juice
  • 6 cups vegetable broth
  • 1 (14 ounce) can light coconut milk
  • 2 cups shiitake mushrooms, thinly sliced
  • 1 shallot, minced
  • 1 tsp coconut oil
  • 1 bag spinach
  • 1/2 cup finely chopped green onions (to garnish)

How to Make It:

  1. In a large skillet, sauté onions in coconut oil until soft. Add garlic, turmeric, cumin, ginger, cayenne and salt and pepper. Cook, stirring for 1-2 min until aromatic. Add tomatoes with juice and bring to a boil, breaking up any large chunks as you stir.
  2. Add carrots, lentils, coconut milk and broth to your slow cooker. Spoon skillet mixture into slow cooker. Cover and cook on low for 6-8 hours. Stir in lemon juice and spinach leaves and continue cooking on high for last 20 min.
  3. Just after adding the spinach, in a medium skillet, sauté shallots in 1 tsp of coconut oil and a pinch of seas salt over medium heat for 3 min. Add shiitake mushrooms and cook for 2 min at medium heat then turn heat to low and cook another 8-10 min until tender and golden brown.
  4. Spoon soup into bowls and top with 1 tbs of thinly sliced green onions and 2 tbs of sautéed shiitake mushrooms.

Thyme-Infused Garbanzo Bean Flat Bread

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What You’ll Need:

  • 1 1/3 cups garbanzo bean flour
  • 1 1/2 tsp sea salt
  • 1 tbs dried thyme
  • 2 cups water
  • 2 tbs olive oil

How to Make It:

  1. In a large bowl, combine flour, salt and thyme. Slowly whisk in water. Let  mixture sit at room temperature for 30 min while oven pre-heats to 350 F.
  2. Place 9″ x 16″ cast iron griddle in oven while it heats. (You can also use a 10″ cast iron skillet here to make a more doughy version, akin to pizza crust).
  3. When batter is ready, whisk in 1 tbs of olive oil. Use the other 1 tbs to coat the griddle. Pour batter onto griddle and bake on center rack for 45 min to an hour (depending on the oven). The flatbread should be firm but chewy. Be careful not to burn. Carefully loosen flatbread from griddle with a spatula and let cool. Cut into strips and serve alongside your soup.

Finally, a great big thanks to my good friends and fellow yogis, Caroline and Jess, for being my test kitchen guinea pigs and great company!

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Eggplant and Bulgur Lasagna w/ Nutritional Yeast “Gratin”

A couple months ago, I devised a moderate cleanse meant to reset your eating habits and remind you how good you can feel when you eat clean, simple, real food. At the time one of my readers asked how they could incorporate nutritional yeast into the program. Say what? That was the first I’d heard of such a thing but I’m so grateful she brought it to my attention. Nutritional yeast is a complete protein and an excellent source of  B-complex vitamins, including B-12. It’s naturally low-fat and low-sodium. Best of all, this “Hippie Dust” gives recipes a creamy, nutty and cheesy flavor without sugar, dairy, or gluten. Vegans and the gluten-intolerant rejoice! So if you don’t know, now ya know.

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Knowing how good this stuff is for you, I wanted to come up with a recipe that would be so good it would convince you that something with a name like ‘nutritional yeast’ is actually delicious. Thus, Eggplant and Bulgur Lasagna w/ Nutritional Yeast “Gratin” was born. Okay, so it’s not really lasagna, nor is it topped with a true gratin, but it is a layered, warm, hearty meal with a tasty cheesy topping. Onto the recipe!

For starters, my HOMEMADE TOMATO SAUCE (which can be used in many things):

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What You’ll Need:

  • 1 tbs extra virgin olive oil
  • 1 medium onion, chopped
  • 4 garlic cloves, minced
  • 1/2 cup dry white wine
  • 4 large fresh tomatoes, diced (skin on)
  • 1 tbs tomato paste
  • Salt and freshly ground pepper
  • 1/2 tsp cane sugar (optional)*
  • 1/4 tsp cinnamon
  • 1/2 tsp paprika
  • 1/4 tsp allspice
  • 1/4 cup flat leaf parsley, finely chopped

How to Make It:

  1.  Heat olive oil in a large saucepan over medium heat. Add your chopped onion (with a pinch of salt) and sauté until tender. Add the garlic and sauté another few minutes until fragrant. Pour in your dry white wine (it should bubble and hiss) and deglaze the bottom of the pan. 
  2. Add tomatoes, tomato paste, sugar and spices. Bring to a boil, then reduce to simmer for 10-15 min. At the end add your parsley and turn off the heat. (You could also add fresh basil and/or oregano here if you’re a fan).

Now that you have that step out of the way, here’s what you’ll need for the rest of the “lasagna” fixings…

ROASTED EGGPLANT:

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What You’ll Need:

  • 1 large eggplant
  • 2 tsp salt
  • 1 tbs olive oil

How to Make It:

  1. Preheat your oven to 450°F.
  2. Cut your eggplant lengthwise into six 1/4″ slices.
  3. Generously salt both sides of each piece and set aside for 10-15 min. This will help remove excess moisture and any bitterness.
  4. Rinse eggplant and pat dry.
  5. Using a nonstick baking sheet, distribute your eggplant in a single layer. Lightly salt and oil the pieces on both sides.
  6. Bake for 1o min, remove and set aside.

MAKING BULGUR:

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What You’ll Need:

  • 1 cup bulgur
  • 2 cups water

How to Make It:

  1. Bring 1 cup of bulgur and 2 cups of water to a boil, then reduce to a simmer and cook for 10-15 min.
  2. Remove from heat and set aside.

ASSEMBLING THE WHOLE SHEBANG: 

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In a large (9″ x 13″) baking dish, start with a thin layer of tomato sauce. Then add half of your cooked bulgur. Top the bulgur with three slices of roasted eggplant.

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Repeat, ending with whatever is left of your tomato sauce.

Finish with la pièce de résistance, the “Gratin” topping:

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What You’ll Need:

  • 1/2 cup Nutritional Yeast
  • 1/2 cup whole wheat breadcrumbs
  • Salt and pepper, to taste
  • 1/2 tsp paprika

How to Make It:

  1. Mix nutritional yeast and breadcrumbs in a bowl with salt and pepper to taste. 
  2. Sprinkle evenly over the top of your lasagna.
  3. Dust the “gratin” with paprika for a bright finishing touch.
  4. Cover the pan with tin foil and place in your oven (pre-heated to 350°F this time) for 30 min. Uncover and cook an additional 10 min. Let cool for at least 10 min before serving.

Top each serving with 2 tbs of fresh, chopped parsley for an added hit of flavor. This will keep in your fridge for up to a week and can also be frozen for up to a month. Enjoy!

*One of my brilliant fellow yogis who shares my passion for finding healthy alternatives to traditional meals suggested the following: “instead of cane sugar just add a whole carrot then remove it when you are done. It add sweetness to the sauce and cuts the acidity of the tomatoes just like sugar.”

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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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Quinoa Black Bean Zucchini “Burgers”

I love a juicy burger as much as the next gal but let’s face it, scarfing a quarter pounder with cheese doesn’t exactly put you on the healthy train. I am not going to pretend that my vegetarian “burgers” made from quinoa, black beans, and zucchini will be as finger-licking good as your typical beef or bison burger, but they are yummy and darn good for you!

Quinoa is a whole grain and complete protein (meaning it contains all of the essential amino acids). It’s also a great source of fiber, iron, and magnesium.  As mentioned in an earlier post on my 3-Alarm Turkey Chili, beans are a full of fiber and phytonutrients—naturally occurring chemical compounds found only in plants that are proven to have important disease fighting and antioxidant properties. And zucchini? Well it’s an excellent source of vitamin A, beta carotene, and folate.

These patties are vegetarian and can be made gluten-free as well. Eat them on their lonesome, slap them on a salad, or top them with a poached egg for a protein-packed post-workout meal. Enjoy!

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What You’ll Need:

  • 1 cup quinoa (uncooked)
  • 1 can black beans, drained, rinsed and mashed
  • ½ cup whole wheat bread crumbs
  • 1 medium zucchini, grated
  • 2 eggs, lightly beaten
  • 1 lemon, zested
  • 1 tsp cumin
  • ½ tsp coriander
  • ½ tsp turmeric
  • ½ tsp paprika
  • salt and pepper to taste

How to Make It:

  1. Bring 2 cups water and 1 cup quinoa to a boil in a medium saucepan. Reduce heat to a simmer, cover, and cook until the water is absorbed (about 10-15 min). Transfer the quinoa to a large bowl and spread out to cool for about 15 min.
  2. Add zucchini, black beans, eggs, breadcrumbs, lemon zest, spices, and salt and pepper to the quinoa. Use your hands to thoroughly combine all ingredients and squeeze the mixture to bring it together.
  3. Shape eight patties from your mixture. Place them on a large plate, cover with plastic wrap, and refrigerate 30 min.
  4. Heat 2 tsp olive oil on a griddle or large nonstick skillet over medium-high heat. Add the patties, reduce heat to medium, and cook until golden brown (3-4 min per side).
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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