Raspberry Chia Pudding, photo by Hilary McMullen
Menu Day 1
- Breakfast: Berry Green Power Smoothie or ¾ cup overnight oats
- Lunch: Wilted Kale Salad with 3-4 oz. canned wild salmon
- Dinner: Slow-cooked Lentil Quinoa Stew and green salad (veggies added) tossed with balsamic vinaigrette
- AM: pumpkin seeds, 1 handful
- PM: Raspberry Chia Pudding (1 serving)
Berry Green Power Smoothie – serves 1
The ginger has both anti-inflammatory and immune boosting properties, important while trying to detox.
- 2 cups spinach and/or baby kale
- 1 cup frozen mixed berries
- ½ banana
- ¼ cup raw cashews
- 4 mint leaves
- 2 Tbsp. chia seeds
- ¾ cup water
- ½ cup unsweetened hemp or almond milk
- 1 tsp. raw honey, optional (try without first)
- ¼ tsp. minced fresh ginger
Toss all ingredients in a blender, blend thoroughly, and enjoy.
Overnight Oats – many servings, ¾ cup each
This recipe is a dream because it lasts forever in your fridge!!! It is portable to take to work too. Try it with all different added fruit or nuts.
- 1 quart (approx. 4 cups) rolled oats
- 2 cups unsweetened soy milk, coconut milk, hemp milk, or almond milk
- 1/3 cup apple juice
- 1/3 cup water
- 2 Tbsp. lemon juice
- ¼ cup pure maple syrup or honey
- ½ cup unsweetened coconut yogurt, optional
- 1/3 cup raisins or other dried fruit
- 1/3 cup chopped almonds or toasted hazelnuts
- 2-3 apples, peeled and grated
Mix all ingredients together and allow to sit overnight or less. Serve with a dollop of plain coconut yogurt and fresh berries or other fruit.
Wilted Kale Salad – serves 6
Beets contain phytonutrients that support healthy detoxification and reduce inflammation in the body.
- 2 bunches kale, stemmed and coarsely chopped
- 1 avocado
- 2 Tbsp balsamic vinegar
- 1 Tbsp olive oil
- ½ tsp sea salt
- 4 carrots, shredded
- 2 unpeeled beets, scrubbed and shredded
- ¼ cups pine nuts, toasted
Put kale in large bowl. Scoop avocado in bowl and drizzle with vinegar, oil, and salt. Using both hands, massage the kale with the avocado and dressing until it takes on a wilted appearance, as it gets tender. Add the carrots, beets, and pine nuts. Toss well and add salmon cut into chunks or serve salmon on the side.
Raspberry Chia Pudding – serves 1
Decadent tasting, almost like tapioca pudding, raspberry chia pudding is easy to make and ready to eat in only 30 minutes. The phytonutrients in raspberries may even help to boost your mood.
- ½ cup fresh raspberries (or any berry you love)
- 1-2 tsp raw honey
- 1/3 cup full fat unsweetened coconut milk
- 1 ½ Tbsp chia seeds
In a small bowl, mash the berries with the honey. Stir in coconut milk and chia seeds.
Cover and refrigerate for about 30 minutes or up to 4 days. The mixture will continue to thicken as it sits, so you may need to add more liquid for the desired texture, similar to tapioca pudding.
Balsamic Vinaigrette Salad Dressing – approx. 10 servings, 2 tbsp. each
- ¼ cup balsamic vinegar or other vinegar
- ¼ cup water
- 1 tsp. Dijon mustard
- Herbs (oregano, basil, parsley, tarragon, or any herb of choice) to taste
- Kosher or sea salt to taste
- Freshly ground pepper to taste
- 1 clove garlic, minced
- 2/3 cup cold-pressed, extra virgin olive oil
Measure all ingredients, except oil, into a jar with a tight-fitting lid. Shake vigorously or use a whisk. When well-combined, add oil and shake again. Store in refrigerator. Mixture will harden while refrigerated. Remove and allow to soften 5-10 minutes before using.
Slow-cooked Lentil Quinoa Stew – serves 8
Get your daily needs for protein, fiber, and all nine essential amino acids with the lentil and quinoa stew. Seasoned with turmeric that includes powerful anti-inflammatory properties.
- 2 ½ cups water
- 2 ½ cups vegetable or mushroom broth
- ¾ cup lentils, any type of green or brown
- ½ cup quinoa, rinsed and drained
- 2 cups fresh or canned diced tomatoes
- 1 cup chopped crimini mushrooms
- 1 small white onion, chopped
- 3 carrots, diced
- 2 stalks celery, diced
- 4 cloves garlic, minced
- 2 Tbsp ground turmeric (less is ok for less bite)
- 2 Tbsp ground cumin (less or more is fine)
- 1 Tbsp sea salt
- 2 tsp sweet paprika
- ½ - 1 tsp crushed red pepper flakes (to taste)
Combine all ingredients in a slow cooker and stir well. Cover and cook on low for 6-7 hours.
If you don’t have a slow cooker, simmer on top of stove for about an hour, checking to see if there is enough liquid.