Clean: The Revolutionary Program to Restore the Body's Natural Ability to Heal Itself (31 page)

1½ cup yellow zucchini or crookneck squash (summer squash), diced

1 tablespoon extra virgin olive oil 1 teaspoon sea salt

¼teaspoon turmeric

1teaspoon of apple cider vinegar 4 cups water

Fresh parsley, sprouts, or sunflower seeds (garnish)

Blend all together except garnish.

Check seasoning.

Serve and garnish with fresh parsley or sprouts and sunflower seeds.

Fresh chilis may be added for added spice if desired.

Apple and Butternut Squash Soup

2cups butternut squash, peeled and chopped

2 green apples, peeled

¼ cup pine nuts

½teaspoon sea salt

½cup fresh tarragon, chopped

Blend all ingredients except tarragon in a high-speed blender.

Check seasoning.

Add the tarragon and blend again for 10 seconds, just enough for it to be mixed in.

Serve in a bowl or mug slightly warm or at room temperature.

Carrot and Ginger Soup

1½ cups butternut squash, peeled and diced

1½ cups diced yellow squash

¼ cup chopped red onion

¼ cup sliced celery

1½tablespoons apple cider vinegar

1teaspoon sea salt

Juice of 2-inch piece of ginger, passed through a juicer

Additional olive oil and chopped herbs (garnish)

Blend all together in a high-speed blender for about 3 minutes, or until smooth.

Serve either slightly warm or at room temperature.

Drizzle with a little olive oil and freshly chopped herbs.

JUICES

Pass the fruits and vegetable combinations given through a juicer. All of these juices can be served immediately or stored in the fridge in a glass jar with a lid. Use within one day.

Green Juice

2green apples

3stalks celery

¼ cabbage

½medium cucumber

½lemon

Apple, Kale, Sunflower Sprout, and Radish Juice

2 cups of sunflower or other sprouts

½ medium cucumber

1 cup daikon white radish or red radish slices

1 lemon, peeled (optional; for extra taste)

Apple, Ginger, Lemon, and Spinach Juice

½-inch piece of fresh ginger

1 lemon, peeled

1cup spinach leaves

Carrot, Beet, Cabbage, and Watercress Juice

2medium carrots

¼white cabbage

Fennel and Apple Juice

2green apples

½ lemon, peeled

Cucumber, Cabbage, and Parsley Juice

1medium cucumber, peeled if not organic

2cups shredded white cabbage

1cup parsley

½ lemon, peeled

Pineapple, Lime, and Fresh Mint Juice

2to 3 cups pineapple chunks

1 lime, peeled

¼ cup fresh mint

All these recipes are for two servings. If you are cooking for yourself and a partner who is not doing Clean, he or she will enjoy the food and can add desired side dishes. If you are cooking for yourself, you can keep one portion for the next day, or halve the recipe.

Use organic, hormone-free chicken and lamb and wild-caught fish if possible. Avoid farmed fish.

Unless otherwise noted, you can serve some raw, steamed, or sautéed greens (kale, spinach, chard) as side dishes to these meals, or other vegetables allowed on the Elimination Diet.

MEALS WITH FISH

Watercress and Shaved Fennel Salad with Seared Tuna

2 (4-ounce) pieces of fresh tuna, ½-inch thick, or 1 can tuna in water

2 cups fresh watercress, washed

½ cup avocado, diced medium

1 bulb fennel, shaved thinly

1cup green beans, sliced

2tablespoons olive oil

3to 4 black olives per person

Juice of 1 lemon

Combine all ingredients except tuna in a bowl and toss.

If using fresh fish, heat the grill to high. A sauté pan will work also.

Brush fish with olive oil and season.

Sear for 2 minutes on each side.

Serve salad in a mound on flat plates with tuna sliced or flaked on top.

Steamed Bass with Fennel, Parsley, and Capers

2 (5-ounce) portions of striped bass

1 fennel bulb, sliced thinly

¼ cup Italian parsley, chopped

1tablespoon capers, rinsed

½lemon, juiced

½teaspoon sea salt

¼ medium white onion, sliced

2tablespoons extra virgin olive oil

Additional olive oil and chopped fresh parsley (garnish)

Put onion, fennel, and lemon juice in a medium saucepan and cover with one inch of water.

Bring to boil and simmer for 5 minutes.

Remove from heat and put in the 2 portions of fish, seasoned with sea salt.

Sprinkle with capers and parsley and cover the pan.

Simmer for about 8 to 10 minutes, until fish is almost flaky.

Place the vegetables in the bottom of a shallow bowl and the fish on top, drizzle with olive oil and sprinkle with fresh parsley. Serve one cup of steamed brown rice per person on the side, if desired.

Roast Salmon with Broccoli Rabe and Quinoa

2 (5-ounce) portions of wild salmon, seasoned with ½ teaspoon sea salt

1 bunch of broccoli rabe, washed, stalks trimmed and split lengthwise

2 cloves garlic, sliced lengthwise

Heat oven to 400°F.

Heat a skillet and add 1 tablespoon of the olive oil.

When oil is hot, add salmon and sear on one side for 3 minutes. Flip over, sear other side for 1 more minute, then remove from pan.

Place on baking tray and place in oven for 7 to 8 minutes.

Drain excess oil from skillet, heat skillet again, and add the remainder of the olive oil.

Sauté the garlic for 1 minute.

Turn heat down to medium. Place broccoli rabe in pan, add ¼ cup water, cover, and steam for 2 minutes.

Serve the greens on a platter with the salmon on top. Serve quinoa as a side dish.

Halibut Baked in Parchment with Olives and Thyme

2 (5-ounce) portions of halibut

¼cup of pitted, halved kalamata olives

1 lemon, sliced thinly in discs, skin on

1zucchini, sliced thin diagonally

2tablespoons extra virgin olive oil Sea salt

Parchment paper cut into two 12-inch circles

Heat oven to 425°F.

Brush each parchment sheet with oil.

Place one piece of halibut in the middle of each sheet.

Season with sea salt.

On top of the fish place three thin slices of lemon and three slices of zucchini between the slices of lemon, then top with a sprig of thyme.

Sprinkle the olives over the top and drizzle with olive oil.

Pull the sides of the parchment together like a calzone. Fold paper over and crinkle together to seal.

Place each package on a baking tray and place in the lower third of the oven.

Bake for 12 to 15 minutes; the paper will puff up and brown lightly.

Remove from oven and place on plates to serve. Open packages at the table.

If you have no parchment paper, use a covered ovenproof dish.

Warm Salmon and Asparagus Salad with Pesto

2 (5-ounce) portions of wild salmon

1 bunch asparagus, woody ends trimmed off

Lemon

For the pesto:

2bunches fresh basil, washed and leaves pulled from the hard stalks

¼ cup pine nuts

½ cup extra virgin olive oil

To make the pesto, place basil, pine nuts, and garlic in a food processor and process on medium.

Drizzle in the olive oil while the motor is running.

Season with salt.

If it is too thick, add a small amount of pure water (¼ cup at most).

Set aside in a bowl.

Turn grill on high. If you don’t have a grill, use your oven’s broiler.

Brush each piece of salmon with olive oil and season with salt and pepper.

Do the same with the asparagus.

Grill the asparagus first, for 2 minutes on each side. Set aside.

Grill the salmon for 3 minutes on each side.

Prepare the salad. Place the greens in a bowl, toss with olive oil, salt, and lemon juice.

Place on two plates.

Arrange the asparagus nicely on one side and the salmon on the other.

Drizzle 1 tablespoon of pesto over the top of each piece of salmon.

Serve while the salmon is still warm.

You may used prepared pesto as long as it doesn’t contain any additives.

Asian-Flavored Tuna with Stir-Fried Vegetables

10 ounces tuna or yellowtail, cut into 1-inch chunks

½cup nama shoyu or wheat-free tamari (gluten-free soy sauce)

2 cloves garlic, crushed

1-inch piece of fresh ginger, sliced thinly

1 carrot, sliced on the diagonal

1 baby bok choy, sliced lengthwise

1 cup broccoli, cut small

1 zucchini, sliced on the diagonal

Mix tamari or nama shoyu, ginger, garlic, and maple syrup in a bowl.

Put tuna chunks in it; let marinate for a few minutes.

Divide chunks evenly and thread onto 2 skewers.

Turn broiler to high. When it is heated up, place skewers under it and cook for 1 to 2 minutes.

Turn and cook for 1 to 2 more minutes, then set aside.

Heat a sauté pan on high heat.

Add the olive and sesame oils.

Add all the vegetables except the bok choy.

Use a wooden spoon to help coat the vegetables with oil and stir them for 2 minutes as they cook.

Add the bok choy and ¼ cup water.

Cover for 1 minute, allow vegetables to steam slightly.

Place vegetables in a flat bowl and top with tuna skewers.

You can also replace the tuna with a white fish such as striped bass or cod.

Note: Small amounts of fermented soy such as tamari are good for the digestion, so very limited use such as in these recipes is fine, even though you are eliminating soy in general during Clean.

Snapper Cooked with Capers, Lemon, and Fresh Thyme, Served with Swiss Chard

2 (6-ounce) filets of snapper, pin bones removed

¼cup capers

Grated zest from one lemon

4 cups of Swiss chard, washed and roughly chopped

Heat the oven to 425°F.

In a baking dish, place the snapper, grated lemon zest, capers, and thyme.

Drizzle olive oil over the top.

Season with salt and pepper.

Cover with foil.

Bake for 15 minutes, then remove from oven.

Heat a sauté pan and add 1 tablespoon olive oil.

When hot, add the Swiss chard; cover and let steam for 2 minutes.

Serve the fish on a bed of chard.

Spoon juices and capers over the fish. Garnish with a sprig of fresh thyme.

You can substitute a local white fish.

MEALS WITH CHICKEN OR LAMB

Roast Chicken with Balsamic Vinegar, Garlic, and Rosemary Wild Rice Pilaf

Cook chicken breasts with skin on for flavor, then remove skin before eating.

2 cloves garlic, sliced thinly lengthwise

1½ cups balsamic vinegar

2cups cooked wild rice, made with a vegetable stock

2 scallions, thinly sliced

¼ cup cilantro, chopped

¼ cup fresh mint, chopped

¼ cup sunflower seeds, soaked for 2 hours

Heat oven to 425°F.

In a small saucepan reduce the balsamic vinegar by simmering and stirring occasionally until it becomes the consistency of a syrup.

Add the garlic and rosemary and simmer for 2 minutes more. Set aside.

Brush the chicken breasts with olive oil and salt.

Place on a baking tray and roast in oven for 10 minutes.

Brush with generous amounts of balsamic mixture.

Turn the oven down to 375°F and roast for a further 10 minutes.

Brush again with balsamic mixture and cook 2 minutes more.

Remove from oven and let cool slightly, remove the skins and thinly slice.

To make the pilaf, place chicken, rice, scallions, cilantro, mint, and sunflower seeds in a bowl.

Mix together and season with salt and pepper.

Depending on the season, you may want to serve this at room temperature or warm. Soaking sunflower seeds activates the enzymes, making the seeds easier to digest.

Stir-Fried Vegetables and Chicken with Buckwheat Noodles

1 packet of buckwheat noodles (to make about 2 cups when cooked)

2carrots, sliced thinly on an angle

1 cup baby bok choy, sliced lengthwise

1cup sliced zucchini cut on an angle

3scallions, sliced into 2-inch pieces on the bias

2cloves garlic

¼ cup sliced ginger

1tablespoon nama shoyu or wheat-free tamari

2chicken breasts, grilled and sliced

In a large pot boil 6 cups of water; add the salt.

Add the noodles, reduce heat slightly, and boil for about 3 minutes or until tender.

Place noodles in a colander and rinse thoroughly in cold water.

Drain water completely, toss lightly in the sesame oil, and set aside.

For the stir-fry, heat a heavy skillet and add olive oil.