How to Get Ready for the Food Lover's Cleanse
The Bon Appetit 2014 Food Lover’s Cleanse Of Contents TOC \o "1-1" \h \z \u How to Get Ready for the Food Lover's Cleanse PAGEREF _Toc382596399 \h 2The Pantry PAGEREF _Toc382596400 \h 3DAY 1 Thursday, January 2, 2014 PAGEREF _Toc382596401 \h 9DAY 2 Friday, January 3, 2014 PAGEREF _Toc382596402 \h 14DAY 3 Saturday, January 4, 2014 PAGEREF _Toc382596403 \h 19DAY 4 Sunday, January 5, 2014 PAGEREF _Toc382596404 \h 24DAY 5 Monday, January 6, 2014 PAGEREF _Toc382596405 \h 28DAY 6 Tuesday, January 7, 2014 PAGEREF _Toc382596406 \h 33DAY 7 Wednesday, January 8, 2014 PAGEREF _Toc382596407 \h 38DAY 8 Thursday, January 9, 2014 PAGEREF _Toc382596408 \h 42DAY 9 Friday, January 10, 2014 PAGEREF _Toc382596409 \h 46DAY 10 Saturday, January 11, 2014 PAGEREF _Toc382596410 \h 50DAY 11 Sunday, January 12, 2014 PAGEREF _Toc382596411 \h 55DAY 12 Monday, January 13, 2013 PAGEREF _Toc382596412 \h 58DAY 13 Tuesday, January 14, 2014 PAGEREF _Toc382596413 \h 62DAY 14 Wednesday, January 15, 2014 PAGEREF _Toc382596414 \h 65Low Cal Cocktails PAGEREF _Toc382596415 \h 692014 FOOD LOVER’S CLEANSE SHOPPING LIST PAGEREF _Toc382596416 \h 72How to Get Ready for the Food Lover's CleanseLead Me Not Into TemptationIf you’re doing the full Food Lover’s Cleanse, you’re committing to two weeks without refined starches, most dairy products, processed meats, and refined sugars. If you’re like me, you’ll find that commitment much easier to make if there’s not a half a wheel of brie ogling you from the fridge, or a small mob of leftover gingerbread people just hanging around the cupboard. Gather together anything that might be troublesome, and make a care package for a hungry teenager near you.Shop, Don’t DropWe’ve put together a big shopping list for you, and it can help you break your shopping into two weekly excursions. Be warned: All that produce can add up to a big bill. Don’t faint: Remember, you’re shopping for a whole week at a time. While you’re shopping, pick up a few extra food containers to manage leftovers and pantry items over the two weeks.Prep SchoolOkay, now here’s the tough part: When you get those groceries home, wash your greens. It’s hard to do. I know. I usually just want to shove everything into the fridge and drink wine in front of The Good Wife. But if you wash your greens now, you’ll have one less thing to do once you’re working your way through the recipes. You’ll be grateful later, I promise. Pack washed and dried greens into a big Ziploc bag with a bit of paper towel to manage the moisture inside. And while you’re in washing modes, you might as well rinse all those apples and pears, so they’ll be ready for snacking.A Full Pantry Is a Happy PantryOne signature of the Food Lover’s Cleanse is the variety of big-flavored condiments we use: Think vibrant green tahini sauce fragrant with fresh herbs, crunchy seeds and nuts spiced with garam masala, and red pepper relish made crunchy with walnuts. There are a couple of great vinaigrettes—sesame-miso and whole-grain mustard—and a crunchy dark chocolate bark that delivers a bit of much-deserved sweetness at the end of several Cleanse days. All these recipes can be made ahead of time, so that you can get your Cleanse meals together on the fly.The PantryThe Greenest Tahini SauceIf you leave this on the thicker side, it’s a great crudités dip. Or, thin it and pour onto salad.2 cloves garlic, peeled1 teaspoon kosher salt, plus more1 bunch watercress, thick stems trimmed1 cup fresh mint leaves? cup fresh flat-leaf parsley leaves? cup tahini (sesame seed paste)2 tablespoons (or more) fresh lemon juiceCook garlic in a medium saucepan of boiling salted water until slightly softened, about 30 seconds. Using a slotted spoon, transfer garlic to a bowl of ice water; let cool.Return water in saucepan to a boil. Cook watercress, mint, and parsley just until wilted, about 15 seconds; drain. Transfer watercress and herbs to ice water; let cool. Drain watercress, herbs, and garlic and squeeze between paper towels to remove as much moisture as possible; coarsely chop.Purée watercress, herbs, garlic, tahini, lemon juice, 1 tsp. salt, and ? cup water in a blender until smooth, thinning with more water as needed to reach desired consistency; season with salt and more lemon juice, if desired.DO AHEAD: Sauce can be made 3 days ahead. Cover and chill. Shake before using.Sesame-Miso VinaigretteIf the vibrancy of this dressing fades, perk it back up with more lime juice.1 red Fresno chile, with seeds, finely chopped? cup vegetable oil2 tablespoons fresh lime juice2 tablespoons white miso1 tablespoon reduced-sodium soy sauce1 tablespoon unseasoned rice vinegar1 teaspoon toasted sesame oil1 teaspoon toasted sesame seeds? teaspoon grated peeled gingerWhisk all ingredients in a small bowl. Cover and chill.DO AHEAD: Vinaigrette can be made 1 week ahead.Red Pepper–Walnut RelishA spoonful of this sweet, earthy condiment perks up eggs, grain dishes, and simply prepared proteins.? cup walnuts2 red bell peppers (about 1 lb.)1 clove garlic, grated1 tablespoon finely chopped fresh mint1 tablespoon olive oil1 teaspoon (or more) Aleppo pepper or ? tsp. hotsmoked Spanish paprika? teaspoon (or more) fresh lemon juice? teaspoon pomegranate molasses or balsamic vinegarKosher salt and freshly ground black pepperPreheat oven to 350°. Toast walnuts on a rimmed baking sheet, tossing occasionally, until fragrant and slightly darker, 8–10 minutes. Let cool; coarsely chop.Heat broiler. Broil bell peppers on a broiler proof rimmed baking sheet, turning occasionally, untilsoftened and skins are blackened in spots, 20–25 minutes. Transfer bell peppers to a bowl, cover with plastic wrap, and let steam 15 minutes. Peel peppers, seed, and chop.Toss bell peppers, garlic, mint, oil, Aleppo pepper, lemon juice, pomegranate molasses, and walnuts in a small bowl; season with salt, black pepper, and more Aleppo pepper and lemon juice, if desired.DO AHEAD: Relish can be made 3 days ahead. Cover and chill. Bring to room temperature before serving.Spiced Pumpkin Seed and Cashew CrunchFor a salty, savoury, crunchy boost, sprinkle this on roasted vegetables, soups, and hot cereal.Non-stick vegetable oil spray1 large egg white1 teaspoon light agave syrup (nectar)? teaspoon garam masala or curry powder? teaspoon kosher salt? teaspoon cayenne pepper? cup raw cashews, coarsely chopped? cup shelled pumpkin seeds (pepitas)? cup shelled sunflower seedsPreheat oven to 300°. Coat a rimmed baking sheet with Non-stick spray. Whisk egg white, agave, garam masala, salt, and cayenne in a medium bowl.Add nuts and seeds and toss to coat. Using a slotted spoon, transfer mixture to baking sheet, letting excess egg drip back into bowl. Bake, tossing once, until mixture is golden brown, 20–25 minutes. Let cool on baking sheet.DO AHEAD: Crunch can be made 5 days ahead. Store airtight at room temperature.Quick Pickled Onions1/2 cup cider vinegar1 tablespoon honey1 tsp kosher salt1 tsp yellow mustard seeds1/2 teaspoon crushed red pepper flakes1 bay leaf1 medium red onion, thinly slicedBring vinegar, honey, salt, mustard seeds, red pepper flakes, and bay leaves to a boil in a medium saucepan; add onions. Reduce heat and simmer 1 minute. Let cool.Do Ahead: Onion can be pickled 2 weeks ahead. Refrigerate tightly for up to 2 weeks. Cover and chill.Wholegrain Mustard DressingThis can be made ahead and kept for 3–5 days in the refrigerator. As you go through the week, make sure to shake again to recombine ingredients. You can add a couple of drops of lemon juice to each salad you make to refresh the dressing.1/2 cup olive oil1/2 cup walnut oil1/4 cup white or red wine vinegar1/4 cup whole grain mustard2 teaspoon agave syrup (nectar)1/2 tsp fine sea salt, plus more1/2 teaspoon freshly ground black pepperWhisk all ingredients in a small bowl or shake, covered, in a jar.Do Ahead: Dressing can be made 1 week ahead.Cover and chill.DAY 1 Thursday, January 2, 2014BreakfastSteel-Cut Oats with Blackberries and Hemp Seeds1 servingYou can prepare steel-cut oats according to package directions. Or quicken the morning cooking by soaking the oats in boiling water before you turn in the night before; in the morning, just put the pot on the stove and they’ll cook in about 10 minutes.? cup steel-cut oatsPinch of kosher salt? cup blackberries, fresh or frozen1 Tbsp. hemp seedsNut or soy milk (for serving)Bring oats, salt, and ? cup water to a boil in a small saucepan. Reduce heat and simmer, stirring occasionally, until oats are tender, 15–20 minutes. Top oats with blackberries and hemp seeds; drizzle with nut or soy milk.LunchSpinach, Tofu, and Shaved Carrot Salad with Sesame Dressing and Spiced Pepita and Cashew Crunch1 serving4 cups tender salad greens, such as spinach, arugula, or baby kale2 radishes, thinly sliced? English hothouse cucumber, thinly sliced? cup grated carrot2 oz. extra-firm tofu2 Tbsp. Sesame-Miso Vinaigrette2 tsp. Spiced Pepita and Cashew CrunchToss greens, radishes, cucumber, carrot, tofu, and dressing together in a large bowl. Top with Spiced Pepita and Cashew Crunch.SnackAvocado Smoothie1 serving? small avocado1 cup coconut water, preferably cold-pressed and raw1 tsp. agave syrup (optional)1 tsp. fresh lime juice, plus more to tasteCombine avocado, coconut water, agave, if using, and 1 tsp. lime juice in a blender and puree until smooth. Add more lime juice, if desired.DinnerRoasted Beets, Carrots, and Jerusalem Artichokes with Lemon and The Greenest Tahini Sauce4 servingsIf you haven’t made The Greenest Tahini Sauce yet, thin some tahini with a combination of water and lemon juice. Grate ? garlic clove, stir in, and season with salt.1 lb. beets, peeled, cut into ?” wedges4 Tbsp. olive oil, dividedKosher salt, freshly ground black pepper1 lb. carrots, sliced ?” thick1 lb. Jerusalem artichokes, unpeeled, sliced ?” thick1 tsp. finely grated lemon zest? tsp. Aleppo pepper or hot paprika, plus more to taste2 tsp. fresh lemon juice, divided, plus more to taste2 cups watercress, large stems trimmed? cup The Greenest Tahini SauceIngredient Info: Jerusalem artichokes are sold at farmers’ markets and in the produce section of some supermarkets. Aleppo pepper, a slightly sweet Syrian pepper with a moderate heat level, is available at some specialty foods stores and .Preheat oven to 425°. Toss beets with 1 Tbsp. oil on a lightly oiled rimmed baking sheet; arrange in a single layer and season with salt and black pepper. Roast 20 minutes, then turn over wedges and continue to roast until beets are tender and darkened around the edges, about 30 minutes total.Toss carrots with 1 Tbsp. oil on one half of a lightly oiled rimmed baking sheet. Toss Jerusalem artichokes with 1 Tbsp. oil on the other half of the baking sheet.Arrange carrots and Jerusalem artichokes in a single layer, season with salt and black pepper, and roast until vegetables are lightly browned, about 20 minutes.Toss all the warm roasted vegetables together with lemon zest, ? tsp. Aleppo pepper, and 1 tsp. lemon juice. Season with salt, Aleppo pepper, and lemon juice. Reserve 1 cup vegetables for Quinoa and RoastedVegetable SaladToss watercress with remaining 1 Tbsp. olive oil and 1 tsp. lemon juice; season to taste with salt and black pepper. Serve roasted vegetables with dressed watercress and tahini sauce.Quinoa with Walnuts and Shallots4 servings 3 Tbsp. walnuts1 cup red quinoa1 Tbsp. olive oil2 shallots, sliced? tsp. kosher salt, plus more to tastePreheat oven to 350°. Toast walnuts on a small rimmed baking sheet, stirring occasionally, until fragrant and slightly darkened in color, 6–8 minutes. Let cool; coarsely chop.Meanwhile, thoroughly rinse quinoa; drain.Heat oil in a medium saucepan over medium heat. Add shallots and ? tsp. salt; stir to coat. Cook, stirring occasionally, until shallots have softened, about 5 minutes.Add quinoa and stir to coat. Pour in 1? cups water, increase the heat, and bring to a boil. Reduce heat to low and cover. Cook until quinoa is tender and the germ has unfurled, 15–18 minutes. Season with salt.Just before serving, toss in toasted walnuts. Reserve ? cup quinoa for Quinoa and Roasted Vegetable Salad.DessertTwo small tangerinesDAY 2 Friday, January 3, 2014Day 2 of the Food Lover's Cleanse features full-flavored proteins and a decadent (though healthy!) dessertBreakfastAvocado on Rye Crackers with Smoked Salmon1 serving3–4 thin rye crackers1/3 avocado, thinly sliced1 oz. sliced smoked salmonKosher salt, freshly ground black pepperLemon wedges (for serving)Top rye crackers with avocado and salmon. Season with salt and pepper and serve with lemon wedges.LunchQuinoa and Roasted Vegetable Salad1 serving1 cup leftover Roasted Beets, Carrots, and JerusalemArtichokes with Lemon? cup leftover Quinoa with Walnuts and Shallots4 cups tender salad greens such as spinach, arugula, or baby kale2 Tbsp. Whole Grain Mustard DressingKosher salt, freshly ground black pepperToss roasted vegetables, quinoa, and greens with mustard dressing in a large bowl. Season with salt and pepper.SnackGreek yogurt with Garam Masala sprinkle and fresh mangoOrGreek Yogurt with Spiced Pepita and Cashew Crunch and Mango (see below)DinnerPan-Roasted Chicken with Red Pepper–Walnut Spread4 servingsWe like to cook chicken breasts with the skin on because it helps keep the meat moist. And this recipe calls for a little aromatic thyme and garlic to be tucked underneath the skin to flavour the chicken as it cooks.We’ll let you decide whether to pluck off the skin before eating.4 bone-in, skin-on chicken breasts (about 2? lb.)1 tsp. fresh thyme leaves1 small garlic clove, gratedKosher salt, freshly ground black pepper2 tsp. vegetable oil? cup Red Pepper–Walnut SpreadPreheat oven to 425°. Loosen skin on each piece of chicken and rub thyme and garlic underneath it; season with salt and pepper. Heat oil in an ovenproof skillet over medium-high heat. Place chicken skin side down in skillet and cook until golden brown, about 5 minutes. Turn chicken skin side up and transfer skillet to oven. Roast until an instant-read thermometer inserted in thickest part of breast registers 165°, 15–20 minutes.To serve, slice chicken off the bone and remove skin, if desired. Reserve 4 oz. chicken for Chicken, Cabbage, and Tangerine Salad. Serve pan-roasted chicken with red pepper spread.White Bean Salad with Pomegranate and Parsley4 servings1 15-oz. can cannellini (white kidney) beans, rinsed (or1? cups cooked beans)1/3 cup pomegranate seeds1 Tbsp. fresh lemon juice1 Tbsp. extra-virgin olive oil? cup thinly sliced scallions, whites and pale greensonly, cut on a diagonal2 Tbsp. chopped fresh flat-leaf parsley leaves? tsp. kosher salt, plus more to taste? tsp. freshly ground black pepperToss beans, pomegranate seeds, lemon juice, oil, scallions, parsley, and ? tsp. salt together in a medium bowl; season with salt and pepper.DessertCoconut, Pistachio, and Cacao Chocolate BarkMakes about eight 1-oz. servingsEach year, the Food Lover’s Cleanse includes a bit of chocolate. A little sweet reward at the end of a disciplined day helps the program seem less stern, and bittersweet chocolate has its own antioxidant virtues.This bark combines unprocessed cocoa nibs, toasted coconut, and chopped pistachios for a crackly texture.Storing it in the fridge will give it extra snap, though the chocolate may acquire a dull bloom in there.8 oz. bittersweet chocolate (at least 70% cacao), chopped? cup unsweetened flaked organic coconut3 Tbsp. chopped roasted pistachios1? Tbsp. cacao nibsPinch of flaky sea salt (optional)Ingredient Info: Unsweetened flaked organic coconut is available at natural foods and specialty foods stores.Preheat oven to 350°. Spread out coconut on a rimmed baking sheet and toast, stirring occasionally, until most flakes are straw-coloured, about 4 minutes. Transfer to a plate.Meanwhile, line a baking sheet with a silicone baking mat or parchment paper. Melt the chocolate in a double boiler or in 30-second intervals in a microwave, stirring between each interval. Spread melted chocolate on baking mat in an even layer about 1/8” thick.Scatter toasted coconut, pistachios, and cacao nibs evenly over chocolate. Sprinkle with flaky sea salt, if using. Let chocolate cool completely, then break into pieces. Bark will keep for about a week stored in a cool place in an airtight container between layers of parchment.DAY 3 Saturday, January 4, 2014Day 3 of the Food Lover's Cleanse 2014 begins with eggs and proceeds (naturally) to chicken—and then steak for dinner, because why not?BreakfastTwo-Egg Omelette with Red Pepper–Walnut Spread1 serving1 Tbsp. olive oil2 large eggs, lightly beatenKosher salt, freshly ground black pepper1 Tbsp. Red Pepper–Walnut SpreadHeat oil in an 8” Non-stick skillet over medium heat. Season eggs with salt and pepper. Add eggs to skillet and cook, stirring gently with a heatproof spatula, until eggs are lightly scrambled and almost cooked, about 3 minutes. Spread eggs evenly to cover bottom of skillet.Using spatula, fold up one-third of omelette. Roll omelette over onto itself, then slide omelette onto a plate. Season with salt and pepper and top with red pepper spread.LunchChicken, Cabbage, and Tangerine Salad1 serving2 Tbsp. sliced almonds4 oz. leftover Pan-Roasted Chicken, sliced? head Napa cabbage (about 2 cups)1 tangerine, peeled and segmented, plus juices1 scallion, thinly sliced2 Tbsp. Sesame-Miso VinaigrettePreheat oven to 350°. Toast almonds on a small rimmed baking sheet, stirring occasionally, until golden brown, about 4 minutes. Let cool.Toss chicken, cabbage, tangerine and juices, and scallion with sesame dressing. Top with toasted almonds.SnackPear slices with chevre and 1 tsp hazelnutsDinnerWarm Escarole Salad with Anchovies and Mustard Seed Vinaigrette4 servingsYou can substitute any number of hearty chicories for the escarole in this salad: Frisee, radicchio, castelfranco, and puntarelle will all work well, alone or in combination. If you opt to use lettuce, which is more delicate, don’t heat the dressing.? cup Whole Grain Mustard Dressing1 anchovy fillet packed in oil, drained, finely chopped,plus 4 for serving (optional)1 small garlic clove, grated1 head escarole, torn into bite-size pieces (about 6 cups)Kosher salt, freshly ground black pepperFresh lemon juice (for serving)Bring 2” water to a simmer in a medium saucepan over medium-low heat. Place a large metal bowl over the saucepan, making sure the bottom of the bowl does not touch the water. Add Whole Grain Mustard Dressing, chopped anchovy, and garlic to bowl and whisk until warm to the touch. Add escarole and toss until leaves are warm and beginning to soften, about 2 minutes.Remove bowl from heat; season salad with salt, pepper, and lemon juice to taste. Serve salad topped with whole anchovies, if using.Hanger Steak with Orange-Oregano Chimichurri4 servings1? lb. hanger steak, centre membrane removed, cut into 4 pieces1 small garlic clove, grated1 tsp. dried oregano1 tsp. finely grated orange zestKosher salt, freshly ground black pepper? cup chopped fresh flat-leaf parsley leaves1 Tbsp. fresh orange juice2 tsp. vinegar (red wine, cider, or white wine)? cup extra-virgin olive oil, plus 2 tsp. olive oil, dividedRemove steaks from the refrigerator 30 minutes before bine garlic, oregano, and orange zest in a medium bowl; using the back of a spoon, crush with ? tsp. salt until fragrant. Mix in parsley, orange juice, and vinegar.Slowly whisk in ? cup extra-virgin olive oil until emulsified; season chimichurri with salt and pepper. Season steaks all over with salt and pepper. Heat remaining 2 tsp. olive oil in a large skillet over medium high heat. Add steaks and cook, turning once, until browned and medium-rare, 4–6 minutes per side.Let rest at least 10 minutes before slicing against the grain. Reserve 4 oz. steak for Steak and Arugula Salad.Serve steaks with chimichurri.Roasted Sweet Potatoes with Garlic and Chili4 servings1? lb. garnet yams or other sweet potatoes, unpeeled,cut into ?” wedges2 Tbsp. olive oilKosher salt1 tsp. hot chili sauce (such as Crystal, Texas Pete, or Sriracha)1 garlic clove, gratedPreheat oven to 425°. Toss yams with oil on a rimmed baking sheet and arrange in a single layer; season with ? tsp. salt. Roast until tender and browned in spots, 35–40 minutes. Remove from oven; while still hot, toss potatoes with hot chili sauce and garlic.Season with salt.DessertCitrus Salad on Mango Coulis with Cacao Nibs and Toasted Almonds4 servings4 tsp. slivered almonds2 blood oranges1 Cara Cara orange1 navel orange2 tangerines or satsuma mandarins2 ripe mangos, peeled, cut into ?” dice1 Tbsp. fresh lime juice? tsp. cacao nibsPreheat oven to 350°. Toast almonds on a small rimmed baking sheet, stirring occasionally, until golden brown, about 4 minutes. Let cool.Using a sharp knife, remove peel and pith from blood oranges, Cara Cara orange, navel orange, and tangerines.Working over a bowl, cut between the membranes to release segments into bowl; reserve juice.Puree half the mango, the lime juice, and 1 cup reserved citrus juice in a blender until smooth.Gently toss citrus segments with remaining diced mango puree with cut-up fruit. Sprinkle with cacao nibs and toasted almonds.DAY 4 Sunday, January 5, 2014BreakfastMultigrain Hot Cereal with Pomegranate Seeds and Spiced Pepita and Cashew Crunch1 serving? cup multigrain cereal (such as Bob’s Red Mill 10Grain)2 Tbsp. pomegranate seeds1 Tbsp. Spiced Pepita and Cashew CrunchNut or soy milk (for serving)Prepare multigrain cereal according to package with pomegranate seeds and Spiced Pepita and Cashew Crunch; drizzle with nut or soy milk.LunchSteak and Arugula Salad1 serving4 oz. leftover sliced Hanger Steak4 cups loosely packed tender greens such as arugula, spinach, or baby kale? bulb fennel, shaved2 Tbsp. Whole Grain Mustard DressingKosher salt, freshly ground black pepperToss steak, greens, and fennel with dressing in a medium bowl; season with salt and pepper.Snack1 apple & 1 Tbsp. almond butterDinnerBroiled Mackerel with Scallions and Lemon4 servingsMackerel, a lovely oily fish, is delightfully hard to overcook. It’s often sold frozen, especially in Japanese markets, so allow a day for defrosting if you’ve purchased it in that form. If you can’t find mackerel, choose another oily fish: Black cod and wild sockeye salmon will both work, though they require a longer cooking time. You may want to try cooking them in steaks with this broiling method; the bones lend extra flavour and keep the fish from falling apart, too.1? lb. mackerel fillets2 Tbsp. olive oilKosher salt, freshly ground black pepper2 tsp. finely grated lemon zest3 Tbsp. fresh lemon juice, plus lemon wedges for serving3 Tbsp. chopped fresh flat-leaf parsley leaves, plusmore for serving2 Tbsp. chopped fresh dill, plus more for serving2 bunches scallions, trimmedHeat broiler to high. Line a rimmed baking sheet with foil.Rub mackerel with 1 Tbsp. oil and season with salt and pepper. Place fillets skin side down on baking sheet and sprinkle with lemon zest, lemon juice, parsley, and dill. Toss scallions with remaining 1 Tbsp. oil. Broil fish until just opaque in the centre, 6–8 minutes, adding scallions to pan during last 4 minutes of broiling.Serve fish and scallions with lemon wedges.Beet Salad with Caraway and Almonds4 servingsThe mustard and caraway in this salad play off each other to evoke a little deli deliciousness. You can dress the beets up to a day in advance, but wait to add the almonds just before serving.2 Tbsp. sliced almonds1 tsp. caraway seeds1 lb. peeled cooked beets, cut into wedges2 Tbsp. Whole Grain Mustard Dressing1 Tbsp. fresh lemon juiceKosher salt, freshly ground black pepperPreheat oven to 350°. Toast sliced almonds on a small rimmed baking sheet, stirring occasionally, until golden brown, about 4 minutes. Let cool.Toast caraway seeds in a small dry skillet over medium heat until fragrant, about 1 minute.Toss together almonds, caraway seeds, beets, mustard dressing, and lemon juice in a medium bowl; season with salt and pepper. Reserve ? cup beet salad for Sardines with Rye Crackers and Whole Grain Mustard Dressing. See recipe above.DessertCoconut, Pistachio, and Cacao Chocolate BarkSee recipe above.DAY 5 Monday, January 6, 2014Kick off Day 5 of the Food Lover's Cleanse with this comforting porridge. Later, expect sardines, eggs, butternut squash, kale, and lentil pilafBreakfastOrange-Date Muesli with Coconut and Cacao NibsMuesli is a cold porridge of oats, fruit, and yogurt that softens overnight in the refrigerator. If you don’t have time to prepare it the night before, don’t worry. You can omit the oats and make a breakfast parfait with the orange (use one large orange), date, yogurt, cacao nibs, and coconut. 1 serving2 tsp. unsweetened flaked organic coconut? orange, peeled and chopped (about ? cup)2 Tbsp. fresh orange juice (squeezed from second halfof orange)1 Medjool date, pitted, finely chopped? cup plain low-fat Greek yogurt1/3 cup old-fashioned oats1 tsp. cacao nibsIngredient Info: Unsweetened flaked organic coconut is available at natural foods and specialty foods stores.Preheat oven to 350°. Spread out coconut on a small rimmed baking sheet and toast, tossing occasionally, until golden, about 5 minutes. Transfer to a plate. Stir together chopped orange, orange juice, date, yogurt, and oats. Cover and chill overnight. Just before serving, top with cacao nibs and toasted coconut.LunchSardines with Rye Crackers and Whole Grain Mustard Dressing1 serving3–4 thin rye crackers3–4 canned sardines, drained, or 3–4 oz. canned albacore tuna, drained1 Tbsp. Whole Grain Mustard Dressing? cup leftover Beet Salad with Caraway and Almonds (see below)Top crackers with sardines and mustard dressing. Serve with beet salad.SnackCarrots and celery with The Greenest Tahini Sauce, sesame seedsDinnerRoasted Butternut Squashservings1 medium butternut squash (about 2 lb.), peeled, seeded, cut into 1” wedges2 Tbsp. olive oil? tsp. kosher salt, plus more to taste? tsp. Aleppo pepper or hot paprika, plus more to taste2 tsp. balsamic vinegar? cup Red Pepper–Walnut SpreadIngredient Info: Aleppo pepper, a slightly sweet Syrian pepper with a moderate heat level, is available at some specialty foods stores and .Preheat oven to 425°. Toss squash with oil on a rimmed baking sheet and arrange in a single layer; season with ? tsp. salt and ? tsp. Aleppo pepper.Roast, turning wedges halfway through, until golden and tender, 30–35 minutes. Toss squash with balsamic vinegar and season with salt and Aleppo pepper.Reserve ? cup roasted squash for Squash and Mustard Greens Salad.Serve squash with red pepper spread.Green Lentil and Brown Basmati Rice Pilaf4 servingsLentils and rice pair together beautifully, and this hearty version gets subtlety from a bit of saffron and cinnamon.2 Tbsp. olive oil4 garlic cloves, sliced1 small onion, finely chopped1 tsp. Aleppo pepper or ? tsp. hot paprika? tsp. ground cumin? tsp. ground cinnamon1 cup brown basmati rice1? tsp. kosher salt, plus more to taste1 cup green lentils2 tsp. red wine vinegar? cup chopped Coriander (for serving)Ingredient Info: Aleppo pepper, a slightly sweet Syrian pepper with a moderate heat level, is available at some specialty foods stores and .Heat oil in a large saucepan over medium-high heat.Add garlic, onion, Aleppo pepper, cumin, and cinnamon and cook, stirring, until vegetables begin to soften, about 3 minutes. Stir in rice and 1? tsp. salt and cook until rice begins to turn opaque, about 2 minutes. Stir in lentils and 4? cups water. Bring to a boil, cover, and reduce heat to low. Cook until lentils and rice are tender and water is absorbed, 35–40 minutes.Remove pan from heat and let sit, covered, 5 minutes.Add vinegar and fluff pilaf with a fork. Reserve ? cup pilaf for Squash and Mustard Greens Salad.Serve pilaf topped with Coriander.Kale with The Greenest Tahini Sauce4 servings1 Tbsp. olive oil2 garlic cloves, thinly slicedPinch of Aleppo pepper or hot paprika2 bunches Tuscan kale, stems removed, torn into bites size pieces2 Tbsp. The Greenest Tahini SauceKosher saltLemon wedges (for serving)Ingredient Info: Aleppo pepper, a slightly sweet Syrian pepper with a moderate heat level, is available at some specialty foods stores and . Tuscan kale, also called black kale, dinosaur kale, Lacinato kale, and cavolo nero, has long, narrow, very dark bumpy leaves; it is available at farmers’ markets and some supermarkets.Heat oil in a large skillet over medium heat. Add garlic and Aleppo pepper and cook until fragrant, about 30 seconds. Add kale and 1 Tbsp. water. Cook, tossing, until kale is wilted and tender, about 3 minutes. Toss with tahini sauce, season with salt, and serve with lemon wedges.Dessert2 medjool dates and 1 tbsp toasted walnutsDAY 6 Tuesday, January 7, 2014An Asian-inspired marinated chicken is the star of Day 6's Cleanse menu. Plus, "quinoatmeal," squash, coconut-scented black rice, and garlicky bok choyBreakfastQuinoatmeal with Apple and Toasted Walnuts1 serving? cup red quinoa? cup steel-cut oats? cup almond milk, plus more for servingPinch of kosher saltPinch of ground cinnamon, plus more for serving1 Tbsp. chopped walnuts? apple, shreddedThe night before cooking, rinse quinoa thoroughly and drain. Combine oats and quinoa in a medium saucepan and cover with 1 cup boiling water.In the morning, bring oats and quinoa to a boil. Stir in almond milk, salt, and cinnamon and reduce heat to low. Cook, stirring occasionally, until quinoa grains are tender, 8–10 minutes.Meanwhile, preheat oven to 350°. Toast walnuts on a small rimmed baking sheet, stirring occasionally, until fragrant and slightly darkened in color, about 4 minutes. Let cool quinoatmeal with apple, walnuts, and more cinnamon, if desired. Drizzle with almond milk.LunchSquash and Mustard Greens Salad1 serving? cup leftover Roasted Butternut Squash? cup leftover Green Lentil and Brown Basmati Rice Pilaf4 cups mustard greens, torn into bite-size pieces1 Medjool date, sliced2 Tbsp. chopped Quick Pickled Onions2 Tbsp. extra-virgin olive oil2 tsp. fresh lemon juiceKosher salt, freshly ground black pepperToss together squash, pilaf, mustard greens, date, pickled onion, oil, and lemon juice in a large bowl; season with salt and pepper.SnackHard-boiled egg with smoked salt and aleppo pepperDinnerLemongrass Chicken4 servingsIf you have time to marinate the chicken the night before, it will deliver extra flavor. If not, just be sure to marinate it before preparing the rest of your dinner.? cup finely chopped lemongrass (~ 1 stalk, outer leaves and root end removed, pale-green parts only)1 Tbsp. finely chopped peeled ginger1 shallot, finely chopped1 tsp. kosher salt? tsp. ground turmeric? cup canned unsweetened coconut milkskinless, boneless chicken thighsVegetable oil (for pan)1 Tbsp. finely sliced scallion greens (optional)Ingredient Info: Lemongrass is available at Asian markets and in the produce section of some supermarkets.Canned unsweetened coconut milk is available at Indian, Latin, and Southeast Asian markets and many supermarkets.Pulse lemongrass, ginger, shallot, salt, and turmeric in a food processer, scraping down bowl as needed, until finely chopped. Add coconut milk and process until smooth, about 1 minute. Toss chicken with marinade, cover, and chill for at least 2 hours and up to 24 hours.Heat oven to 450°. Shake excess marinade off chicken and arrange in a single layer on a lightly oiled rimmed baking sheet. Roast chicken 15 minutes. Heat broiler and continue to cook until chicken is beginning to turn golden brown in spots, about 4 minutes. Reserve 1 chicken thigh for Chicken, Mango, and Black Rice Salad.Serve chicken topped with scallion greens, if using.Black Rice with Coconut4 servings? cup unsweetened flaked organic coconut1 cup black rice (such as Lotus Foods Forbidden Rice)3” lemongrass tip (optional)1 2” piece peeled ginger, sliced into 4 coins? tsp. kosher salt, plus more to tasteIngredient Info: Unsweetened flaked organic coconut is available at natural foods and specialty foods stores. Black rice, also known as Forbidden Rice, is sold at natural foods and specialty foods stores and some supermarkets. Lemongrass can be found at Asian markets and in the produce section of some supermarkets.Preheat oven to 350°. Spread out coconut on a small rimmed baking sheet and toast, stirring occasionally, until golden, about 5 minutes; let cool. Do Ahead:Coconut can be toasted up to 3 days ahead. Cover and keep at room bine rice, lemongrass, if using, ginger, salt, and 1? cups water in a medium saucepan. Bring to a boil, reduce heat to low, and cook, covered, until liquid is absorbed and rice is tender, 30–35 minutes. Remove from heat and discard ginger and lemongrass; fluff rice with a fork. Cover and set aside 5 minutes. Reserve ? cup rice for Chicken, Mango, and Black Rice Salad.Serve rice topped with toasted coconut.Garlicky Bok Choy4 servings1 Tbsp. vegetable oil2 garlic cloves, chopped1 shallot, chopped1 lb. baby bok choy, rinsed, cut into quarters, with core intact1 Tbsp. reduced-sodium soy sauceHeat oil in a large skillet or wok over medium-high heat. Add garlic and shallot and cook, stirring, until fragrant, about 30 seconds. Add bok choy, soy sauce, and 2 Tbsp. water and cover immediately. Cook 1 minute.Uncover and toss, then cover and cook until bok choy is tender at the core, about 3 more minutes.DessertTwo small tangerinesDAY 7 Wednesday, January 8, 2014Day 7's Food Lover's Cleanse menu features a filling smoothie, an Asian-inspired chicken salad, and tuna skewersBreakfastBanana Almond Smoothie1 servingA trick we like: Peel all overripe bananas and put in the freezer, then use to make supercreamy smoothies (and banana bread as well). If you haven’t prefrozen a banana, though, don’t worry—throw a few ice cubes into the blender for a slushier effect.1 frozen peeled banana, broken into 3–4 chunks1 cup almond milk1 Tbsp. almond butter1/8 tsp. almond extract (optional)Combine banana, almond milk, almond butter, and almond extract, if using, in a blender and puree until smooth.LunchChicken, Mango, and Black Rice Salad1 leftover Lemongrass Chicken thigh, shredded2 cups shredded Napa cabbage? mango, chopped? cup leftover Black Rice with Coconut2 Tbsp. Sesame-Miso VinaigretteCombine chicken, cabbage, mango, black rice, and vinaigrette in a medium bowl and toss to combine.Snack1 large apple & 2 Tbsp. WalnutsDinnerAlbacore Brochettes4 servingsThis dish calls for a fish with a fairly firm structure: Line-caught albacore, lingcod, and mahi-mahi are all good options. Or paint a wild salmon fillet with the marinade and proceed. If you have not made The Greenest Tahini Sauce, you could use a spoonful of straight tahini mixed with olive oil as a marinade; try incorporating a bit of lemon zest as well.2 tsp. olive oil, divided, plus more for pan1? lb. fresh albacore tuna, mahi-mahi, or ono, cut into1?” chunks2 Tbsp. The Greenest Tahini Sauce1 Tbsp. sesame seedsKosher salt, freshly ground black pepper2 cups mustard greens, torn into bite-size pieces1 Tbsp. fresh lemon juiceChopped fresh parsley, mint, or dill (for serving; optional)Lemon wedges (for serving)Special Equipment: Presoaked bamboo skewersHeat broiler to high. Lightly oil a rimmed baking sheet.Gently toss fish with tahini sauce, sesame seeds, and 1 tsp. oil; season with salt and pepper. Thread onto skewers. Set skewers on baking sheet and broil, turning once, until fish is just barely pink in the centre, 6–8 minutes (longer for well-done tuna).Toss mustard greens with lemon juice and remaining 1 tsp. olive oil; season with salt and pepper. Serve tuna skewers on mustard greens, topped with herbs, if using.Serve with lemon wedges.Warm Carrot Salad with Spiced Pepita and Cashew Crunch4 servings1? lb. carrots, sliced on a diagonal ?” thickKosher salt, freshly ground black pepper2 Tbsp. extra-virgin olive oil2 Tbsp. fresh lemon juice, plus lemon wedges for serving? tsp. ground turmeric? tsp. cayenne pepper? tsp. ground cumin2 Tbsp. chopped Coriander2 Tbsp. Spiced Pepita and Cashew CrunchPinch of crushed red pepper flakesCook carrots in a large pot of boiling salted water until crisp-tender, about 4 minutes; transfer to an ice bath to cool. Drain and dry on a paper towel–lined plate.Toss carrots with oil, lemon juice, turmeric, cayenne, and cumin; season with salt and pepper. Top with Coriander, Spiced Pepita and Cashew Crunch, and crushed red pepper flakes. Reserve 1 cup carrots for Carrot, Watercress, and Chickpea Salad.Serve warm salad with lemon wedges.DessertCoconut, Pistachio, and Cacao Chocolate BarkSee recipe above.DAY 8 Thursday, January 9, 2014Day 8's Food Lover's Cleanse menu features steel-cut oats, a filling avocado smoothie, an leftover-friendly salad, and roasted tofu with bulgurBreakfastSteel-Cut Oats with Blackberries and Hemp SeedsSee recipe above.LunchCarrots, Watercress, and Chickpeas with The Greenest Tahini Sauce1 serving3 cups watercress, large stems trimmed, chopped1 cup leftover Warm Carrot Salad? cup canned chickpeas, rinsed2 Tbsp. The Greenest Tahini SauceKosher salt, freshly ground black pepperToss watercress, carrot salad, and chickpeas with The Greenest Tahini Sauce in a medium bowl; season with salt and pepper.Snack Avocado SmoothieSee recipe above.DinnerRoasted Tofu with Red Pepper–Walnut Spread4 servings1 Tbsp. olive oil, plus more for pan1 package firm tofu, drained (12–14 oz.)1 garlic clove, grated3 Tbsp. plain low-fat Greek yogurt? tsp. kosher salt? tsp. Aleppo pepper or hot paprika? tsp. ground cuminFlaky sea salt (optional)? cup Red Pepper–Walnut SpreadIngredient Info: Aleppo pepper, a slightly sweet Syrian pepper with a moderate heat level, is available at some specialty foods stores and .Heat oven to 425°. Lightly oil a rimmed baking sheet.Slice tofu into 5 pieces. Place a double layer of paper towels on a large plate. Lay tofu on towels in a single layer. Cover with another double layer of paper towels and top with 2 plates; set aside to drain, 10 minutes.Whisk together 1 Tbsp. oil, garlic, yogurt, salt, Aleppo pepper, and cumin in a medium bowl. Add tofu and turn gently to coat. Lay tofu slices on prepared baking sheet and roast until slightly puffed and browned in spots, 20–25 minutes. Reserve 1 slice tofu for Bulgur, Tofu, and Kale Salad.Sprinkle roasted tofu with flaky salt, if using, and serve with red pepper spread.Bulgur Salad with Cauliflower, Herbs, and Pistachios4 servingsThis chunky grain dish is freshened up with a delicious combination of dill, parsley, and mint. If you don’t have all three, use a handful of whatever tender herbs you’ve got. If you substitute regular lemon for the Meyer lemon, use less zest and juice: Regular lemons are more aggressive.1 cup medium-grind bulgur8 oz. cauliflower florets, cut into 1” piecesKosher salt, freshly ground pepper? cup chopped roasted pistachios3 Tbsp. extra-virgin olive oil2 Tbsp. finely minced Meyer lemon zest1 Tbsp. fresh Meyer lemon juice3 Tbsp. chopped fresh dill3 Tbsp. chopped fresh flat-leaf parsley leaves3 Tbsp. chopped fresh mint? tsp. Aleppo pepper or hot paprikaIngredient Info: Bulgur is available at natural foods stores and some supermarkets. Aleppo pepper, a slightly sweet Syrian pepper with a moderate heat level, is sold at some specialty foods stores and .Cook bulgur according to package directions; drain and set aside.Meanwhile, cook cauliflower in a large pot of boiling salted water until crisp-tender, about 5 minutes; transfer to an ice bath to cool, then drain. Toss together cauliflower, bulgur, pistachios, oil, lemon zest, lemon juice, dill, parsley, mint, and Aleppo pepper in a large bowl; season with salt and pepper. Reserve 1 cup bulgur salad for Bulgur, Tofu, and Kale Salad.Dessert1 Red or Golden Delicious appleDAY 9 Friday, January 10, 2014Day 9 of the Food Lover's Cleanse includes muesli, kale salad, curried mussels, potatoes, and chocolate barkBreakfast Orange-Date Muesli with Coconut and Cacao NibsSee recipe above.LunchBulgur, Tofu, and Kale Salad1 serving1 cup leftover Bulgur Salad with Cauliflower, Herbs, and Pistachios1 slice leftover Roasted Tofu, cut into cubes2 cups thinly sliced Tuscan kale? Asian pear, thinly sliced2 Tbsp. Whole Grain Mustard DressingKosher salt, freshly ground black pepperIngredient Info: Tuscan kale, also called black kale, dinosaur kale, Lacinato kale, and cavolo nero, has long, narrow, very dark green bumpy leaves; it is available at farmers’ markets and some supermarkets.Toss bulgur salad, tofu, kale, and pear with dressing in a medium bowl; season with salt and pepper.SnackCauliflower and carrots with hot pepper paste or 4 oz. cauliflower & 4 oz. celery with 1 Tbsp. The Greenest Tahini SauceDinnerCurried Mussels4 servingsPulling mussels from the shell is a delightfully hands on way to get your lean protein. The little black shellfish are easy to cook; the only trick is to sort them carefully beforehand. Toss out any cracked shelled mussels, as well as any open ones that don’t close up tight when you squeeze them. The beards are the tough little fibres that help mussels cling to rocks; to remove them, just pinch the hairy fibres with a clean kitchen towel and pull. Don’t do this much before cooking, though, because the mussels can’t survive long after they’ve been plucked.2 Tbsp. vegetable oil3 large leeks, whites and light greens only, thinlysliced, rinsed, drainedKosher salt, freshly ground black pepper2 garlic cloves, sliced1? tsp. Madras curry powder2? lb. mussels, beards removed? cup canned unsweetened coconut milk2 Tbsp. Coriander leaves (for serving)Ingredient Info: Canned unsweetened coconut milk is available at Indian, Latin, and Southeast Asian markets and many supermarkets.Heat oil in a large heavy-bottomed pot over a medium high heat. Add leeks, season with salt and pepper, and cook, stirring often, until softened, 8–10 minutes.Add garlic and curry powder and cook, stirring, until fragrant, about 1 minute. Add mussels, coconut milk, and 1? cups water. Bring to a boil, reduce heat to low, cover, and cook until mussels have opened, about 5 minutes (discard any mussels that have not opened).Serve topped with Coriander.Mustard-Roasted Potatoes4 servings1? lb. Yukon Gold potatoes, cut into ?” piecesKosher salt, freshly ground black pepper2 Tbsp. olive oil1 Tbsp. whole grain mustardPlace potatoes and 1 Tbsp. salt in a medium saucepan and cover with 2” cold water. Bring to a boil, reduce heat to low, and cook until potatoes are tender, 8–10 minutes. Drain, shaking off excess water.Heat oil in a large skillet over medium-high heat. Add potatoes and cook, turning occasionally, until golden brown. Remove from heat and add mustard; season with salt and pepper and toss to combine. Reserve ? cup potatoes for Frisee, Potato, and Apple Salad.Simply Sautéed Spinach4 servings1 Tbsp. olive oil1 garlic clove, finely chopped2 bunches spinach, tough ends trimmedKosher salt, freshly ground black pepper1 tsp. finely grated lemon zestHeat oil in a large skillet over medium-high heat. Add garlic and cook, stirring, until fragrant, about 30 seconds. Add spinach, season with salt and pepper, and cook, tossing, until beginning to wilt. Add 2 Tbsp. water and cook, tossing, until tender, about 2 minutes.Stir in lemon zest and season with salt and pepper.DessertCoconut, Pistachio, and Cacao Chocolate BarkSee recipe above.DAY 10 Saturday, January 11, 2014Day 10 of the Food Lover's Cleanse includes Greek yogurt, avocado and smoked salmon on crackers, and roast pork tenderloinBreakfastGreek Yogurt with Spiced Pepita and Cashew Crunch and Mango1 serving? cup plain low-fat Greek yogurt? cup chopped mango1 Tbsp. Spiced Pepita and Cashew CrunchTop yogurt with mango and Spiced Pepita and Cashew Crunch.LunchFrisee Salad with Potatoes, Apples, and Hazelnuts1 serving1 Tbsp. hazelnuts, pistachios, or almonds3–4 cups frisee, torn into bite-size pieces? cup Mustard-Roasted Potatoes? apple, cored, thinly sliced2 Tbsp. Whole Grain Mustard DressingPreheat oven to 350°. Toast hazelnuts on a small rimmed baking sheet, stirring occasionally, until fragrant and slightly darkened in colour, 6–8 minutes. Let cool; coarsely chop.Toss frisee, potatoes, and apple with mustard dressing; top with toasted hazelnuts.SnackGreek yogurt with nut sprinkle and fresh mangoDinnerRoast Pork Tenderloin and Apples with Mushroom Sauté4 servings1 pork tenderloin (about 1? lb.)Kosher salt, freshly ground black pepper2 Tbsp. vegetable oil, divided1 medium apple, cored, cut into ?” wedges8 oz. crimini (baby bella) mushrooms, trimmed, quartered1 garlic clove, finely chopped1 tsp. chopped fresh sage leavesRemove tenderloin from refrigerator about 30 minutes before cooking. Preheat oven to 350°. Season tenderloin generously with salt and pepper.Heat 1 Tbsp. oil over medium-high heat in a large ovenproof skillet. Add pork and apple wedges to skillet and cook, turning pork occasionally, until pork and apples are browned, 12–15 minutes. Transfer skillet to oven and roast until an instant-read thermometer inserted in centre of pork registers 140°, 10–12 minutes. Transfer pork and apples to a plate along with any juices.Return skillet to stove-top.Heat remaining 1 Tbsp. oil in skillet over medium-high heat. Add mushrooms and season with salt and pepper.Cook, tossing occasionally, until browned and tender, about 5 minutes. Add garlic, sage, and ? cup water. Cook, stirring and scraping up any browned bits from bottom of skillet, until liquid is almost completely evaporated, about 2 minutes. Add apples and any accumulated juices to skillet and toss to combine.Reserve 2–3 oz. pork and ? cup mushrooms for Pork, Mushroom, and Arugula Salad.Serve pork with mushrooms and apples.Quinoa with Walnuts and ShallotsSee recipe above.DessertCitrus Salad with Orange-Flower Water, Pistachios, and Pomegranate Seeds4 servingsOrange-flower water can give even a simple fruit salad a faraway lilt, but adding too much of it leaves a dish tasting like old-fashioned soap. Use this ingredient with serious discretion—start with 1/8 tsp.2 navel oranges1 blood orange2 tangerines2 Tbsp. pomegranate seeds1/8 tsp. orange-flower water (optional)1 Tbsp. chopped roasted pistachiosFlaky sea salt (for serving)Ingredient Info: Orange-flower water, a flavouring extract, is available at liquor stores, Middle Eastern markets, and in the cocktail-mixers or baking sections of some supermarkets.Using a sharp knife, remove peel and pith from navel oranges, blood orange, and tangerines. Working over a bowl, cut between membranes to release segments into bowl; reserve juice.Mix citrus segments and juice with pomegranate seeds and orange-flower water, if using. Top with pistachios and salt.DAY 11 Sunday, January 12, 2014Day 11 of the Food Lover's Cleanse includes quinoa oatmeal, pork salad, crudités, and chicken in a potBreakfast Quinoatmeal with Apples and Toasted WalnutsSee recipe above.LunchPork, Mushroom, and Arugula Salad1 serving2–3 oz. leftover Roast Pork Loin? cup leftover Sautéed Mushrooms3–4 cups arugula1 Tbsp. pumpkin seeds (pepitas)2 Tbsp. Whole Grain Mustard DressingToss pork, mushrooms, and arugula with mustard dressing; top with pepitas.Snack 4 oz. cauliflower and 4 oz. celery with 1 Tbsp. The Greenest Tahini SauceDinnerChicken in a Pot with Carrots, Turnips, and Barley4 servings? cup pearled barley1 3?–4-lb. chickenKosher salt, freshly ground black pepper3 garlic cloves, peeled, left whole3 sprigs thyme1 bay leaf1 Tbsp. olive oil? cup brandy or dry white wine3 carrots, sliced 3” thick2 leeks, whites and light greens only, trimmed, sliced3” thick1 bunch peeled whole baby turnips or one larger turnip (about 6 oz.), peeled, cut into 1” wedges1 Tbsp. chopped fresh chivesCook barley according to package directions. Drain and set aside.Season chicken inside and out with salt and pepper. Place garlic, thyme, and bay leaf inside chicken.In a Dutch oven or cast-iron pot, heat oil over medium high heat. Pat chicken dry and place it breast side down in pot. Cook until browned, 5–7 minutes per side, then transfer chicken to a plate. Pour brandy into pot and scrape up any browned bits from bottom of pan. Add carrots, leeks, and turnips and nestle chicken among vegetables. Add 3 cups water and bring to a boil. Reduce heat to low and cook, covered, until thighs pull easily away from the bone, 45–55 minutes.Remove chicken from pot and gently spoon out vegetables. Skim any foam or fat from broth and strain through a fine-mesh sieve lined with paper towels.Stir in barley to warm; season with salt and pepper.Reserve 4 oz. chicken for Chicken, Apple, and Fennel Salad.Serve topped with chives.Dessert2 small tangerinesDAY 12 Monday, January 13, 2013Day 12 of the Food Lover's Cleanse includes a filling smoothie, chicken salad, and tomato farrotoBreakfast Banana Almond SmoothieSee recipe above.LunchChicken, Apple, and Fennel Salad1 serving2 Tbsp. sliced almonds4 oz. leftover Chicken in a Pot? apple, julienned? small fennel bulb, thinly sliced, plus 1 Tbsp. fennel fronds2 Tbsp. Whole Grain Mustard DressingPreheat oven to 350°. Toast almonds on a small rimmed baking sheet, stirring occasionally, until golden brown, about 4 minutes. Let cool.Toss chicken, apple, and fennel with mustard dressing in a medium bowl. Top with toasted almonds and fennel fronds.Snack 1 hard-boiled egg with 1 Tbsp. Red Pepper–Walnut SpreadDinnerTomato Farroto with Sardines4 servingsFresh sardines are only sporadically available, so we’ve recommended using canned sardines here. By all means broil fresh sardines if your fishmonger has them. If you go with canned, spend a little money on them: Imported Portuguese and Spanish sardines such as Cole’s and Matiz taste much better than the grocery store staples. You could also use good-quality tuna— again, imported canned tuna, or line-caught albacore from the Western U.S., will taste best. A time-saving tip: Soaking the farro overnight (or at least during the day while you are at work) will give you a running start with this dish.2 Tbsp. olive oil? fennel bulb, finely chopped, plus 2 Tbsp. fennel fronds1 onion, finely diced3 garlic cloves, chopped1 tsp. fennel seed? tsp. Aleppo pepper or hot paprikaKosher salt, freshly ground black pepper2 cans sardines, drained, bones removed, or 2 4-oz. cans good-quality tuna1 tsp. fresh lemon juice? cup semi-pearled farro, soaked overnight, drained1? cups chopped canned whole tomatoes with juices2 Tbsp. fresh flat-leaf parsley leavesIngredient Info: Aleppo pepper, a slightly sweet Syrian pepper with a moderate heat level, is available at some specialty foods stores and . Semi-pearled farro is sold at Italian markets and natural foods and specialty foods stores.Heat 1 Tbsp. oil in a large skillet over medium heat. Add fennel, onion, garlic, fennel seed, and Aleppo pepper; season with salt and black pepper. Cook, stirring, until vegetables are tender and translucent, 8–10 minutes; remove from heat. Place the sardines in a single layer on a plate (if using tuna, break it up into small chunks and set out on plate) and spoon 2 tablespoons of the cooked fennel mixture atop the fish. Drizzle with lemon juice and remaining 1 Tbsp. oil. Set aside.Return skillet to medium-high heat and stir in soaked farro. Cook, stirring often, 1 minute, then add 2 cups boiling water; season with salt and pepper. Bring to a boil, reduce heat, and simmer until farro is al dente, 35–40 minutes. Stir in chopped tomatoes and their juices and increase heat to high. Cook until the liquid is absorbed, 5–7 minutes; season with salt and pepper.Reserve ? cup tomato farroto for Farroto with Fried Egg.Serve tomato farroto topped with sardines, vegetables, fennel fronds, and parsley.Garlicky Kale4 servings1 Tbsp. olive oil3 garlic cloves, thinly sliced2 bunches Tuscan kale, washed, stems removed, cut into wide ribbonsKosher salt, freshly ground black pepper?–? tsp. crushed red pepper flakesLemon wedges (for serving)Ingredient Info: Tuscan kale, also called black kale, dinosaur kale, Lacinato kale, and cavolo nero, has long, narrow, very dark green bumpy leaves; it is available at farmers’ markets and some supermarkets.Heat oil in a large skillet over medium heat. Add garlic and cook, stirring, until fragrant, 30 seconds. Add kale and 2 Tbsp. water. Cover and let kale steam 2 minutes. Remove cover, stir kale, and season with salt and pepper.Cook, tossing, until kale is tender, about 3 more minutes. Sprinkle with red pepper flakes and serve with lemon wedges.DessertCoconut, Pistachio, and Cacao Chocolate BarkSee recipe above.DAY 13 Tuesday, January 14, 2014The menu for day 13 of the Food Lover's Cleanse features fried eggs with farrotto, an avocado-grapefruit salad, coconut-scented rice, tofu stir-fry, and citrusBreakfast Farroto with Fried Egg1 serving1 Tbsp. olive oil1 large egg? cup leftover Tomato Farroto, warmedHot sauceHeat oil in a small non-stick skillet over medium-high heat. Crack egg into skillet and fry until egg white is set but yolk is still soft and runny, about 3 minutes. Top farroto with egg and hot sauce.LunchAvocado and Grapefruit Salad with Edamame1 serving2–3 cups watercress, large stems trimmed1 pink grapefruit, peel and pith removed, cut into segments? avocado, chopped? cup frozen edamame, cooked according to package directions1? Tbsp. extra-virgin olive oil2 tsp. fresh lemon juice2 Tbsp. unsalted, shelled raw pistachiosToss together watercress, grapefruit, avocado, edamame, oil, and lemon juice in a medium bowl. Top with pistachios.SnackApple slices & 1 Tbsp. almond butter with a pinch of smoked saltDinnerTofu, Mustard Greens, and Shiitake Mushroom Stir-Fry4 servings14 oz. firm tofu, drained, cut in 1” cubes2 Tbsp. vegetable oilKosher salt, freshly ground black pepper8 oz. shiitake mushrooms, stemmed, cut in half2 garlic cloves, chopped1 bunch mustard greens (about 10 cups), stems removed, cut into 2” pieces1 bunch baby bok choy, cut into 1?” pieces2 Tbsp. reduced-sodium soy sauce1 tsp. toasted sesame oilPut a double layer of paper towels on a plate. Place tofu on it in a single layer. Cover with another double layer of paper towels and top with two plates. Let sit at least 15 minutes.In a large non-stick skillet, heat 1 Tbsp. oil over high heat. Add tofu in a single layer and season with salt and pepper. Cook until browned, about 3–4 minutes per side; transfer tofu to a plate. Reserve 3 oz. tofu for Coconut Rice, Tofu, and Kale Salad.Heat remaining 1 Tbsp. oil in same skillet and add shiitakes; season with salt and pepper. Cook, stirring just once or twice until lightly browned, about 5 minutes.Stir in garlic and cook until fragrant, about 1 minute.Add mustard greens, bok choy, soy sauce, and 2 Tbsp. water to skillet. Cook, tossing, until greens are wilted and tender, about 2 minutes. Remove from heat and stir in sesame oil and tofu.Black Rice with CoconutSee recipe above.Reserve ? cup rice with coconut for Coconut Rice, Tofu, and Kale SaladDessert 2 small tangerinesDAY 14 Wednesday, January 15, 2014Your final dinner for the Food Lover's Cleanse. Salmon, a filling kale salad, Greek yogurt with apple and pomegranates, and a cheesy snackBreakfast Pomegranate-Apple Salad with Greek Yogurt1 serving1 Tbsp. sliced almonds? cup plain low-fat Greek yogurt1 tsp. honey (optional)1/8 tsp. orange-flower water (optional)1 apple, cored, sliced2 Tbsp. pomegranate seedsIngredient Info: Orange-flower water, a flavouring extract, is available at liquor stores, Middle Eastern markets, and in the cocktail-mixers or baking sections of some supermarkets.Preheat oven to 350°. Toast almonds on a small rimmed baking sheet, stirring occasionally, until golden brown, about 4 minutes. Let cool.Mix yogurt with honey, if using, and orange-flower water, if using. Top with apple, pomegranate seeds, and almonds.LunchCoconut Rice, Tofu, and Kale Salad1 serving? cup leftover Black Rice with Coconut3 oz. leftover Tofu2 cups shredded Tuscan kale2 Tbsp. Sesame-Miso Vinaigrette2 Tbsp. Spiced Pepita and Cashew CrunchIngredient Info: Tuscan kale, also called black kale, dinosaur kale, Lacinato kale, and cavolo nero, has long, narrow, very dark green bumpy leaves; it is available at farmers’ markets and some supermarkets.Toss together rice, tofu, kale, and sesame dressing in a medium bowl. Top with Spiced Pepita and Cashew Crunch.Snack1 sliced pear & 1 oz. goat cheeseDinnerPan-Roasted Salmon with Grapefruit-Cabbage Slaw4 servingsWe’re big fans of the cabbage and crema that’s served atop Baja-inspired fish tacos. Along those lines, this crispy slaw brings out the best in a simple pan-roasted salmon fillet.1 large pink grapefruit, peel and pith removed, cut into segments, juice reserved1 small shallot, finely chopped4-oz. salmon fillets, preferably wild, skin on, pin bones removedKosher salt, freshly ground black pepper2 Tbsp. olive oil, divided1 Tbsp. plain low-fat Greek yogurt? avocado, cut in ?” dice? savoy cabbage, cored, very thinly slicedCoriander leaves (for serving)Heat oven to 425°. Combine grapefruit juice and shallot in a small bowl; set aside.Score the skin side of salmon and season all over with salt and pepper.Heat 1 Tbsp. oil in a large non-stick skillet over medium high heat. Place salmon skin side down in skillet. Cook until skin is browned and crisp, about 5 minutes. Flip fillets, reduce heat to medium, and cook until fish is barely opaque at the centre of each fillet, about 4 more minutes; set aside.Whisk together grapefruit juice–shallot mixture, yogurt, and remaining 1 Tbsp. oil in a large bowl. Add grapefruit segments, avocado, and cabbage and toss to combine; season with salt and pepper. Serve salmon with grapefruit-cabbage slaw, topped with Coriander.Refried Black Beans4 servings2 Tbsp. vegetable oil2 garlic cloves, finely chopped2 jalape?os, seeded, finely chopped2 cans (15 oz.) black beans, rinsed? tsp. ground cuminKosher salt, freshly ground black pepperHeat oil in a large skillet over medium-high heat. Add garlic and jalape?os and cook, stirring, until fragrant.Add beans, cumin, and ? cup water; season with salt and pepper. Cook, stirring, and mashing with the back of a wooden spoon, until beans take on a creamy texture, about 3 minutes, adding more water if desired for a creamier consistency.DessertTwo small tangerinesLow Cal CocktailsTo Grandmother's House We GoThe compote in this winter refresher provides a nice dose of antioxidants from fresh cranberries and cleansing notes from the ginger. Excess sugar is kept to a minimum with natural honey. Cranberry Compote:1 cup fresh cranberries1 teaspoon ginger, minced1/8 teaspoon cinnamon1 pinch of ground cloves1 tablespoon honey4 ounces apple cider? ounce rye whiskeyLemon twistIn a small saucepan, simmer cranberries through honey until soft, 20-25 minutes.Place 1 tbsp compote and apple cider in a cocktail with ice along with rye. Shake and pour into a rocks glass. Garnish with a lemon twist.Rubies & ThornsBlood orange kicks up the vitamin C, potassium and antioxidants in this bracing cocktail. Citrus is a great 2 ounces blood orange juice? ounce gin1 teaspoon lemon-thyme simple syrup (see below)4 ounces PellegrinoLemon-thyme simple syrup: bring 1/2 cup sugar, 1/2 cup water and 2 sprigs lemon-thyme to a low simmer. Stir until sugar dissolves. Allow to cool. Pour blood orange juice, gin and simple syrup over ice in a Collins glass, top with Pellegrino and stir. Garnish with a sprig of lemon-thyme.Winter's RevivalCoconut water is known for being a big source of hydration. It's a perfect potassium-rich pairing for a little vodka, lemon and aromatic Earl grey simple syrup.2 ounces coconut water1/3 ounce lemon juice1/3 ounce vodka? teaspoon earl grey simple syrup* (see below)Earl grey simple syrup: bring 1/2 cup sugar, 1/2 cup water and 1/2 tbsp earl grey loose tea secured in a tea bag or cheese cloth to a low simmer. Stir until sugar dissolves and allow to cool. Combine ingredients in a cocktail shaker with ice. Shake well and strain into a chilled martini glass. Garnish with a dried cherry and piece of toasted coconut2014 FOOD LOVER’S CLEANSE SHOPPING LISTNote: The first week’s shopping trip is considerably larger than the second week’s. This is because you’ll be stocking up on a number of pantry items that will carry you through the entire cleanse (and beyond, in the case of spices, for example). We’ve put asterisks next to all items that you’ll be using again in week two.Unless otherwise specified, consider each item listed below to be one small can, jar, bottle, box, or however else the item is sold. Where we’ve deemed it useful, we’ve listed a more specific size or amount of items, taking into account the total requirement for those items that are used in both weeks.This cleanse serves 4 for dinner and 1 for both breakfast and lunch. Our dinner recipes will provide leftovers for use in lunch the next day, depending on how much your family eats. In case you do not have leftovers, we have suggested alternative lunch ingredients to flesh out your midday meals. We have not, however, accounted for those alternatives in the shopping list below. Please refer to each day’s lunch plan for suggestions and shop accordingly.Week 1Pantry:Steel-cut oats*Hemp seeds*Black rice (2 cups)Red quinoa (2 1/2 cups)*Multigrain cereal such as Bob’s Red Mill 10 Grain (1/4 cup)Green lentils (1 cup)Brown basmati riceVegetable oil*Reduced-sodium soy sauce*Unseasoned rice vinegar*Toasted sesame oil*Extra-virgin olive oil*Walnut oilRed wine vinegarWhite wine vinegarWhole grain mustard*Vegetable oil spray*Light agave syrup (nectar)*Pomegranate molasses (optional)Balsamic vinegarHot chili sauce such as Crystal, Texas Pete, or Sriracha*Cider vinegarRaw cashews (1/4 cup)*Shelled pumpkin seeds or pepitas (1/3 cup)*Shelled sunflower seeds (1/4 cup)*Walnuts (1 1/2 cup)*Bittersweet chocolate (8 oz.)Unsweetened flaked organic coconut (1 1/2 cup)*Chopped pistachios (3/4 cup)*Cacao nibs (4 Tbsp.)*Sliced almonds (1/2 cup)*Slivered almonds (4 tsp.)Almond butter*Almond extract (optional)*Sesame seeds*Fine sea saltFlaky sea salt (optional) *Black pepper*Garam masala or curry powderCayenne pepperKosher salt*Aleppo pepper*Caraway seedsSmoked salt*Dried oreganoGround cumin*Ground cinnamon*Ground turmericYellow mustard seeds1 15-oz. can cannellini beansAnchovies packed in oil (optional)Canned sardines (3-4 oz.) or canned albacore tuna (3-4 oz.)1 can unsweetened coconut milkWhite miso*Unsweetened almond milk or soy milk*Tahini*Thin rye crackers*Produce:1/2 cup Blackberries (fresh or frozen)1 bay leaf12 cups tender salad greens (like spinach, arugula, or baby kale)2 radishesEnglish hothouse cucumber3 lb. carrots1 red Fresno chile1 lime1 medium ginger root4 shallots2 lb. beets1 lb. Jerusalem artichokes (also called sunchokes)8 lemons2 bunches watercress1 large head of garlic1 small bunch mint1 large bunch flat-leaf parsley1 small bunch dill1 avocado1 tsp. thyme leaves2 red bell peppers1/2 cup pomegranate seeds3 bunches scallions1 head napa cabbage5 tangerines1 head escarole3 navel oranges1 1/2 lb. garnet yams or sweet potatoes2 blood oranges1 Cara Cara orange3 ripe mangos1 lime1 fennel bulb3 apples1 red or golden delicious apple5 Medjool dates*1 2-lb. butternut squash1 small onion1 medium onion1 bunch cilantro2 bunches Tuscan kale6 cups mustard greens1 stalk lemongrass1 lb. baby bok choy1 bananaDairy:1 dozen eggs*1/2 cup low-fat Greek yogurtProtein:2 oz. extra-firm tofu1 ounce smoked salmon4 bone-in, skin-on chicken breasts (about 2 1/2 lb.)1 1/2 lb. hanger steak1 1/2 lb. mackerel fillets5 skinless, boneless chicken thighs1 1/2 lb. fresh albacore tuna, mahimahi, or onoWeek 2Pantry:Canned chickpeas (1 cup)Medium-grind bulgur (1 cup)Coconut water, preferably coldpressed and raw (1 cup)Old-fashioned oats Madras curry powderCanned unsweetened coconut milkHazelnuts, almonds, or pistachios (1 Tbsp.)Orange-flower water (optional)Pearled barley (1/2 cup)Dry brandy or dry white wine (1/4 cup)Fennel seed (1 tsp)2 cans sardines or 2 cans albacore tuna (8 oz.)Semi-pearled farro1 28-oz. can whole peeled tomatoesCrushed red pepper flakesUnsalted, shelled raw pistachios (2 tbsp.)Honey (optional)2 15-oz. cans black beansProduce:1/2 cup blackberries2 large bunches watercress (about 5 cups)12 oz. cauliflower4 oz. celery2 small avocados3 lemons1 lime1 Meyer lemon1 small bunch dill1 large bunch flat-leaf parsley1 small bunch mint1 orange3 bunches Tuscan kale1 Asian pear5 large leeks1 head of garlic1 small bunch cilantro1 1/2 lb. Yukon Gold potatoes2 bunches spinach3 shallots1 ripe mango3-4 cups frisée6 apples8 oz. crimini mushrooms1 tsp. fresh sage leaves2 navel oranges1 blood orange4 tangerines4 tbsp. pomegranate seeds3 sprigs thyme1 bay leaf3 carrots1 bunch peeled whole baby turnips or 1 large turnip1 tbsp. chopped fresh chives1 banana1 fennel bulb1 onion2 large pink grapefruits8 oz. shiitake mushrooms1 bunch mustard greens (about 10 cups)1 bunch baby bok choy1 lemongrass stalk (optional)1 2-inch piece ginger1 pear1 savoy cabbage2 jalape?osFrozen:Edamame (1/2 cup)Dairy:1 oz. goat cheese1 3/4 cups low-fat Greek yogurtProtein:2 packages firm tofu (12-14 oz.)2 1/2 lb. mussels1 1/4 lb. pork tenderloin1 3 1/2–4-lb. chicken5 4-oz. salmon fillets, preferably wild and skin on TOC \o "1-3" \h \z \u How to Get Ready for the Food Lover's Cleanse PAGEREF _Toc383846045 \h 2Lead Me Not Into Temptation PAGEREF _Toc383846046 \h 2Shop, Don’t Drop PAGEREF _Toc383846047 \h 2Prep School PAGEREF _Toc383846048 \h 2A Full Pantry Is a Happy Pantry PAGEREF _Toc383846049 \h 2The Pantry PAGEREF _Toc383846050 \h 3The Greenest Tahini Sauce PAGEREF _Toc383846051 \h 3Sesame-Miso Vinaigrette PAGEREF _Toc383846052 \h 4Red Pepper–Walnut Relish PAGEREF _Toc383846053 \h 5Spiced Pumpkin Seed and Cashew Crunch PAGEREF _Toc383846054 \h 6Quick Pickled Onions PAGEREF _Toc383846055 \h 7Wholegrain Mustard Dressing PAGEREF _Toc383846056 \h 8DAY 1 Thursday, January 2, 2014 PAGEREF _Toc383846057 \h 9Breakfast PAGEREF _Toc383846058 \h 9Steel-Cut Oats with Blackberries and Hemp Seeds PAGEREF _Toc383846059 \h 9Lunch PAGEREF _Toc383846060 \h 10Spinach, Tofu, and Shaved Carrot Salad with Sesame Dressing and Spiced Pepita and Cashew Crunch PAGEREF _Toc383846061 \h 10Snack PAGEREF _Toc383846062 \h 10Avocado Smoothie PAGEREF _Toc383846063 \h 10Dinner PAGEREF _Toc383846064 \h 11Roasted Beets, Carrots, and Jerusalem Artichokes with Lemon and The Greenest Tahini Sauce PAGEREF _Toc383846065 \h 11Vegetable Salad PAGEREF _Toc383846066 \h 12Quinoa with Walnuts and Shallots PAGEREF _Toc383846067 \h 12Dessert PAGEREF _Toc383846068 \h 13Two small tangerines PAGEREF _Toc383846069 \h 13DAY 2 Friday, January 3, 2014 PAGEREF _Toc383846070 \h 14Breakfast PAGEREF _Toc383846071 \h 14Avocado on Rye Crackers with Smoked Salmon PAGEREF _Toc383846072 \h 14Lunch PAGEREF _Toc383846073 \h 14Quinoa and Roasted Vegetable Salad PAGEREF _Toc383846074 \h 14Snack PAGEREF _Toc383846075 \h 15Greek yogurt with Garam Masala sprinkle and fresh mango PAGEREF _Toc383846076 \h 15Greek Yogurt with Spiced Pepita and Cashew Crunch and Mango (see below) PAGEREF _Toc383846077 \h 15Dinner PAGEREF _Toc383846078 \h 16Pan-Roasted Chicken with Red Pepper–Walnut Spread PAGEREF _Toc383846079 \h 16White Bean Salad with Pomegranate and Parsley PAGEREF _Toc383846080 \h 16Dessert PAGEREF _Toc383846081 \h 17Coconut, Pistachio, and Cacao Chocolate Bark PAGEREF _Toc383846082 \h 17DAY 3 Saturday, January 4, 2014 PAGEREF _Toc383846083 \h 19Breakfast PAGEREF _Toc383846084 \h 19Two-Egg Omelette with Red Pepper–Walnut Spread PAGEREF _Toc383846085 \h 19Lunch PAGEREF _Toc383846086 \h 20Chicken, Cabbage, and Tangerine Salad PAGEREF _Toc383846087 \h 20Snack PAGEREF _Toc383846088 \h 20Pear slices with chevre and 1 tsp hazelnuts PAGEREF _Toc383846089 \h 20Dinner PAGEREF _Toc383846090 \h 21Warm Escarole Salad with Anchovies and Mustard Seed Vinaigrette PAGEREF _Toc383846091 \h 21Hanger Steak with Orange-Oregano Chimichurri PAGEREF _Toc383846092 \h 21Roasted Sweet Potatoes with Garlic and Chili PAGEREF _Toc383846093 \h 22Dessert PAGEREF _Toc383846094 \h 23Citrus Salad on Mango Coulis with Cacao Nibs and Toasted Almonds PAGEREF _Toc383846095 \h 23DAY 4 Sunday, January 5, 2014 PAGEREF _Toc383846096 \h 24Breakfast PAGEREF _Toc383846097 \h 24Multigrain Hot Cereal with Pomegranate Seeds and Spiced Pepita and Cashew Crunch PAGEREF _Toc383846098 \h 24Lunch PAGEREF _Toc383846099 \h 25Steak and Arugula Salad PAGEREF _Toc383846100 \h 25Snack PAGEREF _Toc383846101 \h 251 apple & 1 Tbsp. almond butter PAGEREF _Toc383846102 \h 25Dinner PAGEREF _Toc383846103 \h 26Broiled Mackerel with Scallions and Lemon PAGEREF _Toc383846104 \h 26Beet Salad with Caraway and Almonds PAGEREF _Toc383846105 \h 26Dessert PAGEREF _Toc383846106 \h 27Coconut, Pistachio, and Cacao Chocolate Bark PAGEREF _Toc383846107 \h 27DAY 5 Monday, January 6, 2014 PAGEREF _Toc383846108 \h 28Breakfast PAGEREF _Toc383846109 \h 28Orange-Date Muesli with Coconut and Cacao Nibs PAGEREF _Toc383846110 \h 28Lunch PAGEREF _Toc383846111 \h 29Sardines with Rye Crackers and Whole Grain Mustard Dressing PAGEREF _Toc383846112 \h 29Snack PAGEREF _Toc383846113 \h 29Carrots and celery with The Greenest Tahini Sauce, sesame seeds PAGEREF _Toc383846114 \h 29Dinner PAGEREF _Toc383846115 \h 30Roasted Butternut Squash PAGEREF _Toc383846116 \h 30Green Lentil and Brown Basmati Rice Pilaf PAGEREF _Toc383846117 \h 30Kale with The Greenest Tahini Sauce PAGEREF _Toc383846118 \h 31Dessert PAGEREF _Toc383846119 \h 322 medjool dates and 1 tbsp toasted walnuts PAGEREF _Toc383846120 \h 32DAY 6 Tuesday, January 7, 2014 PAGEREF _Toc383846121 \h 33Breakfast PAGEREF _Toc383846122 \h 33Quinoatmeal with Apple and Toasted Walnuts PAGEREF _Toc383846123 \h 33Lunch PAGEREF _Toc383846124 \h 34Squash and Mustard Greens Salad PAGEREF _Toc383846125 \h 34Snack PAGEREF _Toc383846126 \h 35Hard-boiled egg with smoked salt and aleppo pepper PAGEREF _Toc383846127 \h 35Dinner PAGEREF _Toc383846128 \h 35Lemongrass Chicken PAGEREF _Toc383846129 \h 35Black Rice with Coconut PAGEREF _Toc383846130 \h 36Garlicky Bok Choy PAGEREF _Toc383846131 \h 36Dessert PAGEREF _Toc383846132 \h 37Two small tangerines PAGEREF _Toc383846133 \h 37DAY 7 Wednesday, January 8, 2014 PAGEREF _Toc383846134 \h 38Breakfast PAGEREF _Toc383846135 \h 38Banana Almond Smoothie PAGEREF _Toc383846136 \h 38Lunch PAGEREF _Toc383846137 \h 39Chicken, Mango, and Black Rice Salad PAGEREF _Toc383846138 \h 39Snack PAGEREF _Toc383846139 \h 391 large apple & 2 Tbsp. Walnuts PAGEREF _Toc383846140 \h 39Dinner PAGEREF _Toc383846141 \h 40Albacore Brochettes PAGEREF _Toc383846142 \h 40Warm Carrot Salad with Spiced Pepita and Cashew Crunch PAGEREF _Toc383846143 \h 40Dessert PAGEREF _Toc383846144 \h 41Coconut, Pistachio, and Cacao Chocolate Bark PAGEREF _Toc383846145 \h 41DAY 8 Thursday, January 9, 2014 PAGEREF _Toc383846146 \h 42Breakfast PAGEREF _Toc383846147 \h 42Steel-Cut Oats with Blackberries and Hemp Seeds PAGEREF _Toc383846148 \h 42Lunch PAGEREF _Toc383846149 \h 42Carrots, Watercress, and Chickpeas with The Greenest Tahini Sauce PAGEREF _Toc383846150 \h 42Snack PAGEREF _Toc383846151 \h 43Avocado Smoothie PAGEREF _Toc383846152 \h 43Dinner PAGEREF _Toc383846153 \h 43Roasted Tofu with Red Pepper–Walnut Spread PAGEREF _Toc383846154 \h 43Bulgur Salad with Cauliflower, Herbs, and Pistachios PAGEREF _Toc383846155 \h 43Dessert PAGEREF _Toc383846156 \h 451 Red or Golden Delicious apple PAGEREF _Toc383846157 \h 45DAY 9 Friday, January 10, 2014 PAGEREF _Toc383846158 \h 46Breakfast PAGEREF _Toc383846159 \h 46Orange-Date Muesli with Coconut and Cacao Nibs PAGEREF _Toc383846160 \h 46Lunch PAGEREF _Toc383846161 \h 46Bulgur, Tofu, and Kale Salad PAGEREF _Toc383846162 \h 46Snack PAGEREF _Toc383846163 \h 47Cauliflower and carrots with hot pepper paste PAGEREF _Toc383846164 \h 474 oz. cauliflower & 4 oz. celery with 1 Tbsp. The Greenest Tahini Sauce PAGEREF _Toc383846165 \h 47Dinner PAGEREF _Toc383846166 \h 47Curried Mussels PAGEREF _Toc383846167 \h 47Mustard-Roasted Potatoes PAGEREF _Toc383846168 \h 48Simply Sautéed Spinach PAGEREF _Toc383846169 \h 48Dessert PAGEREF _Toc383846170 \h 49Coconut, Pistachio, and Cacao Chocolate Bark PAGEREF _Toc383846171 \h 49DAY 10 Saturday, January 11, 2014 PAGEREF _Toc383846172 \h 50Breakfast PAGEREF _Toc383846173 \h 50Greek Yogurt with Spiced Pepita and Cashew Crunch and Mango PAGEREF _Toc383846174 \h 50Lunch PAGEREF _Toc383846175 \h 51Frisee Salad with Potatoes, Apples, and Hazelnuts PAGEREF _Toc383846176 \h 51Snack PAGEREF _Toc383846177 \h 52Greek yogurt with nut sprinkle and fresh mango PAGEREF _Toc383846178 \h 52Dinner PAGEREF _Toc383846179 \h 52Roast Pork Tenderloin and Apples with Mushroom Sauté PAGEREF _Toc383846180 \h 52Quinoa with Walnuts and Shallots PAGEREF _Toc383846181 \h 53Dessert PAGEREF _Toc383846182 \h 53Citrus Salad with Orange-Flower Water, Pistachios, and Pomegranate Seeds PAGEREF _Toc383846183 \h 53DAY 11 Sunday, January 12, 2014 PAGEREF _Toc383846184 \h 55Breakfast PAGEREF _Toc383846185 \h 55Quinoatmeal with Apples and Toasted Walnuts PAGEREF _Toc383846186 \h 55Lunch PAGEREF _Toc383846187 \h 55Pork, Mushroom, and Arugula Salad PAGEREF _Toc383846188 \h 55Snack PAGEREF _Toc383846189 \h 564 oz. cauliflower and 4 oz. celery with 1 Tbsp. The Greenest Tahini Sauce PAGEREF _Toc383846190 \h 56Dinner PAGEREF _Toc383846191 \h 56Chicken in a Pot with Carrots, Turnips, and Barley PAGEREF _Toc383846192 \h 56Dessert PAGEREF _Toc383846193 \h 572 small tangerines PAGEREF _Toc383846194 \h 57DAY 12 Monday, January 13, 2013 PAGEREF _Toc383846195 \h 58Breakfast PAGEREF _Toc383846196 \h 58Banana Almond Smoothie PAGEREF _Toc383846197 \h 58Lunch PAGEREF _Toc383846198 \h 58Chicken, Apple, and Fennel Salad PAGEREF _Toc383846199 \h 58Snack PAGEREF _Toc383846200 \h 591 hard-boiled egg with 1 Tbsp. Red Pepper–Walnut Spread PAGEREF _Toc383846201 \h 59Dinner PAGEREF _Toc383846202 \h 59Tomato Farroto with Sardines PAGEREF _Toc383846203 \h 59Garlicky Kale PAGEREF _Toc383846204 \h 60Dessert PAGEREF _Toc383846205 \h 61Coconut, Pistachio, and Cacao Chocolate Bark PAGEREF _Toc383846206 \h 61DAY 13 Tuesday, January 14, 2014 PAGEREF _Toc383846207 \h 62Breakfast PAGEREF _Toc383846208 \h 62Farroto with Fried Egg PAGEREF _Toc383846209 \h 62Lunch PAGEREF _Toc383846210 \h 63Avocado and Grapefruit Salad with Edamame PAGEREF _Toc383846211 \h 63Snack PAGEREF _Toc383846212 \h 63Apple slices & 1 Tbsp. almond butter with a pinch of smoked salt PAGEREF _Toc383846213 \h 63Dinner PAGEREF _Toc383846214 \h 64Tofu, Mustard Greens, and Shiitake Mushroom Stir-Fry PAGEREF _Toc383846215 \h 64Black Rice with Coconut PAGEREF _Toc383846216 \h 64Dessert PAGEREF _Toc383846217 \h 642 small tangerines PAGEREF _Toc383846218 \h 64DAY 14 Wednesday, January 15, 2014 PAGEREF _Toc383846219 \h 65Breakfast PAGEREF _Toc383846220 \h 65Pomegranate-Apple Salad with Greek Yogurt PAGEREF _Toc383846221 \h 65Lunch PAGEREF _Toc383846222 \h 66Coconut Rice, Tofu, and Kale Salad PAGEREF _Toc383846223 \h 66Snack PAGEREF _Toc383846224 \h 671 sliced pear & 1 oz. goat cheese PAGEREF _Toc383846225 \h 67Dinner PAGEREF _Toc383846226 \h 67Pan-Roasted Salmon with Grapefruit-Cabbage Slaw PAGEREF _Toc383846227 \h 67Refried Black Beans PAGEREF _Toc383846228 \h 67Dessert PAGEREF _Toc383846229 \h 68Two small tangerines PAGEREF _Toc383846230 \h 68Low Cal Cocktails PAGEREF _Toc383846231 \h 69To Grandmother's House We Go PAGEREF _Toc383846232 \h 69Rubies & Thorns PAGEREF _Toc383846233 \h 70Winter's Revival PAGEREF _Toc383846234 \h 712014 FOOD LOVER’S CLEANSE SHOPPING LIST PAGEREF _Toc383846235 \h 72Week 1 PAGEREF _Toc383846236 \h 72Pantry: PAGEREF _Toc383846237 \h 72Produce: PAGEREF _Toc383846238 \h 73Dairy: PAGEREF _Toc383846239 \h 73Protein: PAGEREF _Toc383846240 \h 73Week 2 PAGEREF _Toc383846241 \h 73Pantry: PAGEREF _Toc383846242 \h 73Produce: PAGEREF _Toc383846243 \h 73Frozen: PAGEREF _Toc383846244 \h 74Protein: PAGEREF _Toc383846245 \h 74 ................
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