If you are not on a January food cleanse you probably know someone who is or has, at the least, made some resolution about food. I have mixed feelings on winter cleanses (I write this while I am on day 4 of one – ha!). The benefits are pretty clear – from reestablishing healthy eating patterns to zapping that steady steam of holiday alcohol consumption. The tough part is that it is winter. Sure, there are fresh vegetables to be found but the offerings pale in comparison to warmer months.
If you are in some eating state between vegan, gluten-free, raw, dairy free, or some creative combination of these, here are my favorite cleanse recipes that fit most programs. But really, when it comes down to it, simply cutting out packaged and processed foods does 95% of the work.
I’m off to make a kale salad and hide the final half bottle of pinot under the sink.
1 teaspoon finely grated lemon zest plus 1 1/2 tablespoons lemon juice
1/2 teaspoon Dijon mustard
3 tablespoon extra-virgin olive oil
Coarse salt and freshly ground pepper
1 pound brussels sprouts, trimmed and leaves separated
2 tablespoons raw hulled pumpkin seeds (pepitas), toasted
1 avocado, halved, pitted, peeled, and sliced
Whisk together lemon zest and juice and mustard in a bowl. Add oil in a slow, steady stream, whisking until emulsified. Season with salt and pepper.
In another bowl, toss dressing with brussels sprout leaves and pumpkin seeds. Gently stir in avocado, season with salt and pepper, and serve immediately.
makes 2 small glasses
1/2 a cucumber
1-inch piece of fresh ginger
4 celery stalks
Simply juice the fruits and vegetables according to your juicing machine’s instructions. We start with the softest produce and work our way up to the hardest (typically carrots). Pour into glasses and enjoy.
makes about 15
1 cup quinoa
1/4 flour of your choice
3 tablespoons tahini, almond butter, or peanut butter
1 tablespoon red or white vinegar
1 package (10-ounces) frozen spinach or kale, thawed and squeezed dry
1 cup finely grated sweet potato
1/4 cup finely diced onion
2 garlic cloves
1 teaspoon salt
A pinch of freshly ground black pepper or cayenne pepper
Olive oil, for the baking sheet
Start the quinoa cooking immediately so it can cook white you are prepping the other ingredients. Combine the quinoa and 3 cups water in a pot and boil it until it is soft, about 20 minutes. Drain well.
Transfer the quinoa to your favorite mixing bowl. Add the eggs, flour, tahini, vinegar, spinach, sweet potato, onion, garlic, salt, and pepper. Stir, knead, and smoosh all the ingredients together until they are one tight-knit family. Cover and refrigerate for 30 minutes if you have time.
Preheat the oven to 400 F with the rack in the middle. Oil a baking sheet. To shape the cakes, first wet your hands. For each patty, scoop up 3 to 4 tablespoons of the mixture with your hands and form a 1/2-inch-thick patty, firmly patting it so it stays together (loosie-goosies will fall apart). Arrange the patties on the baking sheet.
Bake until the cakes are lightly browned and crisp, flipping them over once halfway through the baking time, about 25 minutes. Serve warm with a dipping sauce.
5-6 cups kale leaves, stripped off of stalks and torn or chopped into small pieces (1 small bunch)
1 tablespoon olive oil
1/2 small red onion, minced (or in my case sliced thin)
1 cup of farro
3 tablespoons fresh dill, chopped
1/2 cup fresh parsley leaves, finely chopped
1/2 cup pomegranate seeds, 1 tart apple, diced, or 1/2 cup dried cherries or cranberries (or any combination)
4 ounces feta cheese
2 tablespoons fresh lemon juice
3 tablespoons olive oil
Salt and pepper
Wash and spin dry the kale. Chop into small pieces. Add to a large bowl, lightly salt and drizzle with 1 tablespoon of oil. Vigorously toss and massage the salt and oil into the kale until well coated.
Place farro in a large saucepan and cover with 2 quarts of salted water. Bring to a boil, reduce heat and simmer, uncovered, for about 25 to 30 minutes. Farro has a similar texture to barley when cooked, and has a nice toothy texture. Drain well, and combine with the kale. Let cool completely, stirring occasionally.
Chop the onion, dill and parsley, and add to the kale and farro along with the pomegranate seeds, and apple or dried fruit, if using. Add the lemon juice, olive oil, salt and pepper and gently toss. Place in a serving bowl or platter and top with the feta cheese.
makes about 4 cups
2 cups classic rolled oats
3/4 cup raisins
3/4 cup walnuts, chopped
5 dates, pitted and chopped
Milk (hemp, nut, coconut, cow) or yogurt for serving
Using your hands, simply toss everything together in a large bowl. Be mindful of the sticky dates as they tend to clump together but once everything is in contact with the oats the clumps will loosen up. Muesli can be eaten with milk like a traditional cereal, sprinkled over yogurt, or soaked in milk overnight to soften up its texture. I like it all three ways. For those who like a little sweetness, simply drizzle over some honey or maple syrup.
A large mason jar filled with muesli, tied with a ribbon, and small recipe card attached would make a great gift for those left on your list (especially beloved teachers and neighbors). Because muesli is gluten free (if you purchase certified GF oats), vegan, and easily adapted to be nut free (substitute walnuts for pumpkin or sunflower seeds) it works for everyone. If you want to make a few personal mixes some additions that I especially enjoy are dried unsweetened cherries, shredded coconut, chopped pecans, and dried blueberries.
Choose between a sweet or tart green smoothie.
Sweet Green Smoothie
1 pear, roughly chopped
2 cups baby spinach
1/4-1/2 a lemon, peeled (depending on how sour you like it)
1 cup water or coconut water
Tart Green Smoothie
3 ribs of celery, roughly chopped
1-inch piece peeled ginger root
1 grapefruit, peeled and roughly chopped
3-inch piece of cucumber
1 cup water or coconut water
Blend everything together until smooth.