21 Day Pure Radiance Cleanse | Week 1 Recipes

What to make when:

Sunday:

  • Curry Vegetable Stir Fry
  • Carrot Banana Muffins
  • Perfect Quinoa
  • Lemon Tahini Dressing
  • Roasted Asparagus

Monday Night:

  • Basic Baked Salmon

Wednesday Night:

  • Waldorf Chicken Salad
  • Basic Broccoli
  • Sweet Potato and Turkey Hash
  • Roasted Spaghetti Squash

**NOTES:

  • This week menu does not include dessert. If you have strong sweets cravings, I suggest making a batch of Marnie’s fudge to have on hand
  • You can substitute any of the animal protein options for cooked beans/chickpeas or lentils, seasoned however you like
  • With the Curry vegetable stir fry, feel free to add cauliflower “rice” or brown rice

Basic Green Smoothie

  • 1 teaspoon green powder
  • 1 cup almond milk
  • 1 handful of spinach or sautéed kale
  • 3 - 4 ice cubes (optional)
  • Optional: ½ frozen banana, 1 tablespoon cocoa powder, pinch cinnamon

Almond Butter and Jelly Smoothie

  • 1⁄2 c strawberries (frozen)
  • 1⁄2 banana (frozen)
  • 1 cup almond milk
  • 1 tablespoon almond butter
  • 1 - 2 handfuls spinach
  • 1⁄2 cup coconut water (optional)

Creamy Coconut Avocado Smoothie

  • 1⁄2 avocado
  • 1 cup coconut milk
  • 1⁄2 cup coconut water (optional)
  • 1 handful of greens (lettuce, chard, spinach)
  • 4 sprigs parsley
  • 3 - 5 drops stevia
  • 1 teaspoon gelatin (grass-fed), optional

Quinoa Breakfast Bowl

Source: Chef Shane Kelly Serves: 2

  • 2 cups cooked quinoa
  • 3⁄4 cup almond milk, unsweetened, more if needed
  • 1 tablespoon coconut oil
  • 1 teaspoon cinnamon
  • 2 teaspoons honey, real maple syrup or stevia
  • pinch sea salt
  • 2 tablespoons pumpkin seeds/pepitas, and/or sunflower seeds 2 tablespoons almond slivers, toasted
  • 2 tablespoons shredded coconut, unsweetened

1. Quinoa Preparation: I always cook quinoa with less water than the directions say to on the package, otherwise it just ends up being too mushy. For this breakfast cereal you can also use leftovers from dinner. For regular cooked quinoa, my ratio is 1 cup quinoa to 1 3⁄4 cups water. If you want a “drier” end product for a quinoa salad: 1cup of quinoa to 1 1⁄2 cups of water since you’ll be adding a dressing with vinegar

2. Quinoa Breakfast Bowl Preparation: In a saucepan over medium heat add the cooked quinoa, almond milk, coconut oil, cinnamon, honey/sweetener, sea salt, stir well and bring to a simmer. Add more “milk” if you like a less-dry hot cereal. Just before serving stir in the seeds, nuts and shredded coconut.

•Food combining tip: do not add fruit or dried fruit since this is a grain.

•Unsweetened, shredded coconut is also known as “desiccated” coconut. You can find this in the bulk section of your local health food store or in a package in the “healthy” section of your grocery store.

Sweet Potato Hash with Turkey or Lamb

Source: Chef Shane Kelly Servings: 6 servings

  • 2 tablespoons coconut oil
  • 2 sweet potatoes, medium, cut into 1/2" dice
  • 1⁄2 teaspoon thyme, dried
  • 1⁄2 teaspoon oregano, dried
  • 3⁄4 teaspoon sea salt
  • 1⁄4 teaspoon ground pepper
  • 1 lb. ground turkey, lamb, or chicken

1. In a 10-12 inch skillet add the coconut oil, potatoes, onion, thyme, oregano salt and pepper and sauté over medium-high heat for about ten minutes. Then lower the heat to medium and cook for another five minutes.

2. Remove the sweet potato mixture from the pan and set aside. Cover to keep warm.

3. Place the ground lamb into the pan over medium heat and continue to break it apart with a spatula until it is crumbled and browned through. When the lamb is cooked through then strain off all of the fat in the bottom of the pan.

4. Add the sweet potato mixture to the lamb in the pan and cook it over medium-low heat for another 5-10 minutes. Season with more salt and pepper if needed.

Jicama Sticks:

Chef Laura Lea

  • 2 whole jicamas, peeled and cut into 1 inch thick “fries”
  • ¼ cup hemp seeds
  • 2 limes, juices
  • ¼ teaspoon red pepper flakes

Procedure:

  1. Toss all ingredients together in a large bowl and allow to sit overnight before serving.

Basic Baked Salmon

Source: Chef Shane Kelly (4 servings)

  • 4 Wild Alaskan salmon filets (5-6 ounces each)
  • 1 1⁄2 tablespoons unrefined sesame oil
  • 1⁄2 teaspoon sea salt
  • 1⁄8 teaspoon ground pepper
  • 4 lemon slices

1.Preheat oven to 425 degrees, and place rack in upper third of oven. Place fish skin side down, rub top and bottom with sesame oil, sprinkle with salt and pepper and place a lemon wedge on each filet. Bake for 10-12 minutes until opaque or just cooked through. Serve and squeeze the cooked lemon over the fish and enjoy!

Perfect Quinoa (approx. 3-4 servings)

Ingredients:

  • 1 cup quinoa (any variety — white or golden, red, or black)
  • Extra Virgin Olive oil
  • 2 cups filtered water
  • ¼ teaspoon sea salt
  • Tools: Fine mesh strainer and 2-quart saucepan with lid

Procedure:

  1. Measure out 1-cup quinoa and 2 cups filtered water.
  2. Place the quinoa in a fine-mesh strainer, and rinse thoroughly with cool water. Rub and swish the quinoa with your hand while rinsing, and rinse for at least 2 minutes under the running water. Drain.
  3. Heat a drizzle of olive oil in the saucepan over medium-high heat, and add the drained quinoa. Cook, stirring, for about 1 minute, letting the water evaporate.
  4. Stir in water and salt and bring to a rolling boil.
  5. Turn heat down to the lowest setting. Cover and cook for 15 minutes
  6. Turn off heat and remove the pot from the burner. Let stand for 5 minutes, covered.
  7. Remove the lid, fluff quinoa gently with a fork, and serve.

Lemon Tahini Salad Dressing

  • 1⁄2 cup tahini (sesame seed paste)
  • 1 1⁄2 whole lemons, juiced
  • 2 cloves garlic, minced salt and pepper to taste
  • 1⁄4 cup water

Blend or whisk all ingredients until well mixed.

Roasted Asparagus

Source: Chef Shane Kelly Serves: 6

  • 2 big bunches asparagus, washed and dried
  • 2 tablespoons coconut oil or sesame oil, melted
  • 1⁄4 teaspoon sea salt
  • ground pepper

Heat oven to 425 degrees. Place the asparagus on the roasting pan and drizzle the oil over the asparagus along with the salt and pepper. Toss the asparagus to make sure they’re all coated well. Roast for 5-8 minutes until desired tenderness. Keep in mind they will keep cooking for a few more minutes once you take them out of the oven.

Curry Vegetable Stir Fry

Source: Chef Shane Kelly Serves: 4

  • 1 tablespoon coconut oil
  • 1 1⁄2 teaspoons curry powder
  • 2 teaspoons cumin powder
  • 1⁄8 teaspoon red pepper flakes
  • 1 cup red & yellow bell peppers, sliced, ¼” x 2" long
  • 1 cup (6 ounces) sugar snap peas, stems removed, sliced in half on diagonal
  • 3 cups leafy vegetables (Bok Choy, kale), thinly sliced/chopped
  • 1⁄2 cup (3 scallions), white and green parts included, thinly sliced on the diagonal
  • 1⁄4 cup water
  • 1⁄2-1 teaspoon sea salt, more if needed

1.Heat oil in a large skillet or wok over medium-high heat. Add curry power, cumin, and red pepper flakes. Stir quickly for about 30 seconds.

2. Add in the densest veggies first like the bell pepper (or you might be using carrots and cauliflower instead). Sauté for about 2 minutes.

3. Add the water, sugar snap peas, Bok Choy and cook until water is almost evaporated, then place lid on pot and cook another 3-5 minutes until the veggies are cooked to your desired consistency.

4. In the last minute of cooking add the sliced scallions and sea salt and stir well. Taste to see if it needs to be seasoned further.

Waldorf Chicken Salad

Source: modified by LL Balanced, Chef Shane Kelly Serves: 4

  • 1 tablespoon apple cider vinegar
  • 2 teaspoons Dijon mustard
  • 3 tablespoons extra virgin olive oil
  • 2 tablespoons shallots, finely chopped 1 tablespoon tarragon, fresh, finely chopped
  • 2 tablespoons mayonnaise
  • 2 1⁄2 cups rotisserie chicken, or poach your own!
  • 3⁄4 cup apple, finely diced with peel
  • 1⁄2 cup celery, chopped

Whisk together vinegar and mustard in a medium bowl. Whisk in oil in a slow stream until thickened. Stir in shallot, tarragon and mayonnaise. Fold in chicken, apple, grapes and celery. Season with sea salt and pepper. Serve salad on a lovely bed of greens.

Basic Broccoli

3 servings: LL Balanced version from Chef Shane Kelly

  • 1 head broccoli, large
  • 2 teaspoons sea salt
  • 2 lemons, juiced
  1. In a 6-8 quart pot filled to a little over half way with water over high heat. Bring to a rapid boil. Add the sea salt and broccoli and stir. Boil until broccoli florets are just tender when pierced with a fork, about 3-5 minutes depending on the freshness of the broccoli. Strain and immediately lay the broccoli out in a single layer on a baking pan to cool. Sprinkle with lemon juice. Bring completely to room temperature and store covered in the fridge for a quick veggie snack.

Quick and Easy Cabbage

Source: Marnie Reasor Serves: 4

  • 1 tablespoon coconut oil
  • 1 tablespoon unrefined sesame oil
  • 1 onion, small, cut into 1⁄4 inch slices (about 1⁄2 cup), or 2 sliced shallots
  • 1⁄8 teaspoon red pepper flakes
  • 1 14oz. bag pre-shredded coleslaw mix
  • 1⁄2 teaspoon sea salt
  • 2 pinches ground pepper
  • 1 teaspoon toasted sesame oil

1. In a large skillet over medium heat add the oils, onion and/or shallots, red pepper flakes and sauté’ for 2 minutes.

2. Next add all of the coleslaw mix from the bag, sea salt and pepper, stir well to make sure all the veggies are coated with oil and sauté another 4-5 minutes. If the cabbage seems to be dry then cover with a lid so that it will steam more.

3. When soft, remove pan from the heat and add the toasted sesame oil, mix it in well, taste and see if more salt and pepper is needed.

Baked Spaghetti Squash

Source: Chef Shane Kelly Serves: 6

  • 1 spaghetti squash, washed and dried
  1. Preheat oven to 375 degrees and place oven rack in middle of the oven. Place squash on a baking pan and pierce the squash several times with a sharp knife. Bake for about an hour. Let it cool a bit before slicing it “at the equator” (not lengthwise), remove the seeds and pulp using tongs and an oven mitt because it’s going to be super hot. Then just separate the strands with a fork and you have “spaghetti.”

Carrot Banana Muffins

Source: PaleoPlan.com Yield: 12 muffins

  • 2 cups almond flour*
  • 2 teaspoon baking soda
  • 1 teaspoon sea salt
  • 1 tablespoon cinnamon
  • 1 cup dates, pitted
  • 3 ripe bananas
  • 3 eggs
  • 1 teaspoon apple cider vinegar
  • 1⁄4 cup coconut oil, melted
  • 1 1⁄2 cups carrots, shredded
  • 3⁄4 cup walnuts (or almonds), finely chopped muffin paper liners

* Do not substitute coconut flour

1. Preheat oven to 350°F.

2. In a large bowl, combine flour, baking soda, salt and cinnamon.

3. In a food processor, combine dates, bananas, eggs, vinegar and oil.

4. Add mixture from food processor to dry mixture in the large bowl and combine thoroughly. Fold in carrots and nuts.

5. Spoon mixture into paper lined muffin tins. 6. Bake at 350° for 25 minutes.

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