Wednesday, January 2, 2013

Post Holiday Cleanse: 10 Day Raw Menu and Recipes

Happy New Year! It's a new year filled with hope and charged by dreams.  May 2013 be filled with love, happiness, and good health!

After indulging on rich foods over the holidays, sometimes it is nice to give your body a break by eating lighter and substituting fresh fruits and vegetables for processed foods, dairy, and meats  

Below is a 10 day raw menu that I created and followed back in June after a busy few months at work with repeated late nights (i.e., dinner ordered in at the office) that left my body feeling out of sync, tired, heavy, and slow.  The menu is designed to kickstart a healthy, more energetic new year!

At this point, I was drinking lattes and/or espresso several times a day and it seemed unimaginable that I could survive just by drinking a cup of black tea once in the morning.  I still remember the first time I drink coffee, aside from mocha frappacinos, which were wildly popular during high school:  I was taking freshman microeconomics, a class designed to weed out two-thirds of the students who signed up for it, leaving only the "survivors" to pursue a major in economics.  My recitation/TA session for the class was scheduled at the ungodly hour of 9am on Tuesdays and Thursdays. As it was common for me to stay up until 4am doing problem sets, I found it nearly impossible to stay awake in the early morning recitation. And so it began:  on my way to class, I stepped into the long line at the coffee shop along the infinite corridor and waited my turn to order a coffee. I repeated this the next morning and the next, and a year later, I purchased my first Mr. Coffee for my dorm room.  After college, I discovered espresso and lattes and my torrid love affair with coffee intensified.  Former roommates, boyfriends of the past, and my family were well aware of my addiction to coffee and feared what would happen in the absence of a morning coffee.  Yes, it really was that bad.

For what it's worth, after the 10 day cleanse, I had so much more energy; I felt lighter and healthier, and most importantly, I was able to successfully give up coffee for the ten days... and have continued to abstain from coffee for the past six months.  I drink a single cup of black tea in the morning and take no other caffeine the rest of the day. 

Anyway, below is a menu for a 10 day raw cleanse and short recipes. I recommend starting each morning with a large glass of hot water with lemon and after dinner, sipping chamomile tea with lemon or peppermint tea. 

I'm not big on smoothies, and thus the menu focuses on flavor-packed raw dishes. I created this menu in June, so many of the recipes may seem out of season in the dead of winter. I've added a few more seasonally appropriate ideas at the end of the list  

It is pretty time consuming to prepare raw dishes, but it is absolutely worth the effort! If you don't do the cleanse for 10 days, at least try to introduce more raw food into your diet in this post holiday period. Your body will thank you!

Disclaimer:  these recipes include condiments, such as oils, vinegars, soy sauce, and Dijon as well as ground spices like cumin, so for you raw purists out there, this 10 day menu isn't 100% raw.  


DAY ONE: 

Morning: 500ml hot water with 1/2 lemon juiced

Mid morning: fruit

Lunch: Zucchini ribbons with garden pesto.  Shave zucchini into ribbons (lengthwise) using a vegetable peeler or mandoline. Blend basil, flat-leafed parsley, garlic, pine nuts, olive oil, and lemon zest to make garden pesto. Toss together. Pesto will keep in the refrigerator with a layer of olive oil drizzled on top.

Afternoon: fruit and nuts

Dinner: Red cabbage and carrot salad. Combine finely minced red cabbage and shredded carrot in a large bowl. Make vinaigrette with sherry vinegar, lemon juice, Dijon, garlic, and olive oil.  Toss well. Top with finely chopped flat-leafed parsley, dill, and chives. For a crunch, add almond slivers. 

After dinner: Chamomile tea with lemon


DAY TWO:


Morning: 500ml hot water with 1/2 lemon juiced

Mid morning: fruit

Lunch: Avocado and greens with carrot ginger dressing. Blend carrot, ginger, shallot soy sauce, sesame oil, rice wine vinegar, canola or grapeseed oil, water, and lime juice to make dressing. Pour dressing on top of torn butter lettuce and avocado slices. Thinly sliced red onion optional. Click here for full recipe

Afternoon: fruit and nuts

Dinner: 1. Savory tomatoes. Halve cherry tomatoes and set in bowl. Drizzle with soy sauce and a splash or two of dark sesame oil. Garnish with finely chopped cilantro and basil.
2. Asian coleslaw. Shred napa cabbage and radish. Blend peanut, lime juice, green chili, cilantro, and olive oil. Toss well.

After dinner: Chamomile tea with lemon


DAY THREE: 

Morning: 500ml hot water with 1/2 lemon juiced

Mid morning: fruit

LunchGuacamole and sprout lettuce wraps. Mash avocados with finely chopped onion, garlic, tomato, jalapeno, and lime.  Place guacamole on a leaf of butter lettuce, top with sprouts, and roll.  Click here for guacamole recipe

Afternoon: fruit and nuts

Dinner: Sprouted moong bean salad. Toss sprouted moong with shredded carrot, shredded turnip, finely chopped tomato, minced scallion or red onion, and finely chopped cilantro. Drizzle with lemon juice. Green chili and ground cumin optional. Click here for step by step instructions on how to sprout moong beans at home


After dinner: Chamomile tea with lemon


DAY FOUR:

Morning: 500ml hot water with 1/2 lemon juiced

Mid morning: fruit

Lunch: Fennel and apple salad. Thinly slice fennel and green apple. Toss with vinaigrette of white wine vinegar or cider vinegar, Dijon, and olive oil. Garnish with finely chopped flat-leafed parsley.


Afternoon: fruit and nuts

Dinner: 1. Carrot salad. Shred carrot, mince jalapeno, and finely chop cilantro. Toss together, and drizzle with lime juice, olive oil, and ground cumin.
2. Tomato and peach salad. Slice good tomatoes and peaches into halves and quarter each half. Toss with thinly sliced red onion, mint, lemon juice, and olive oil.  For a crunch, add walnutsClick here for full recipe

After dinner: Peppermint tea

 
DAY FIVE:

Morning: 500ml hot water with 1/2 lemon juiced

Mid morning: fruit

Lunch: Radish, jicama, and mango salad. Slice radish into wedges and dice jicama; combine with diced unripened mango, lime juice, finely chopped mint and cilantro.

Afternoon: fruit and nuts

Dinner:  Greek salad. Chop tomato, cucumber, bell pepper (red and green), and red onion.  Combine with red wine vinegar (or lemon juice) and olive oil. Top with finely chopped flat leaf parsley and dried oregano. Chopped Kalamta olives optional.

After dinner: Peppermint tea


DAY SIX: 

Morning: 500ml hot water with 1/2 lemon juiced

Mid morning: fruit

Lunch: Southwestern salad. Combine fresh corn (or frozen if not in season) with chopped red and green bell pepper, red onion, cilantro, and green chili.  Drizzle with lime juice and olive oil (may not need). Season with ground cumin and chili powder.

Afternoon: fruit and nuts

Dinner: Thai salad.  Finely chop red cabbage and shred carrot. Combine with minced ginger, garlic, scallion, and green chili.  Toss with dressing of soy sauce, seasame oil, rice wine vinegar.  Garnish with finely chopped cilantro, mint, and basil and peanuts.  Click here for full recipe

After dinner: Peppermint tea


DAY SEVEN:

Morning: 500ml hot water with 1/2 lemon juiced

Mid morning: fruit

Lunch: Panzanella minus the bread. Chop zucchini or cucumber, tomato, and bell pepper and combine with thinly sliced red onion and torn basil. Toss with vinaigrette of smashed garlic, champagne vinegar, Dijon, olive oil. Click here for full recipe

Afternoon: fruit and nuts

Dinner: Raw kale salad.  Prepare Tuscan kale by removing tough stems, halving, and chopping into 3/4" ribbons.  Massage with olive oil until tender. Mix lemon juice, smashed garlic paste, and crushed red pepper and then toss with kale. Combine with avocado and walnuts.  Sliced radish and freshly shucked corn optional.  Click here for full recipe

After dinner: Chamomile tea with lemon

 
DAY EIGHT:
 
Morning: 500ml hot water with 1/2 lemon juiced

Mid morning: fruit

Lunch:  Fennel, grapefruit, and arugula salad. Shave fennel with a mandoline or vegetable peeler into paper thin slices and combine with baby arugula and grapefruit wedges. Make dressing of lemon juice, Dijon, olive oil, and finely chopped shallot. Toss well. Add avocado if desired.

Afternoon: fruit and nuts

Dinner: Indian-spiced sprouted moong bean salad. Toss sprouted moong with finely chopped tomato, minced green chili, minced red onion, and finely chopped cilantro. Drizzle with lemon juice and season with ground cumin, ground coriander, and red cayenne pepper. Click here for step by step instructions on how to sprout moong beans at home

After dinner: Peppermint tea
  

DAY NINE:

Morning: 500ml hot water with 1/2 lemon juiced

Mid morning: fruit

Lunch: Shaved asparagus with almonds. Using a vegetable peeler, shave asparagus into thin ribbons. Toss with olive oil and add a couple drops of really good balsamic vinegar (traditional/concentrated if you have it)Top with almond slivers.  Or instead of balsamic, use lemon juice and lemon zest.


Afternoon: fruit and nuts

Dinner: Raw tomato sauce over zucchini ribbons.  Gather a pound of exceptional tomatoes. Grate some tomatoes, coarsely chop the rest. Combine with slivered garlic, lemon juice, and chopped basil and let sit.  Shave zucchini into ribbons (lengthwise) using a vegetable peeler or mandoline.  Toss with raw tomato sauce and let stand for 10 minutes. Top with pine nuts. If sauce is too liquidy, drain some of the liquid before tossing with the zucchini ribbons. Alternatively, use smashed garlic clove instead of slivered garlic and fish out clove before tossing with zucchini to avoid strong raw garlic. Click here for full recipe

After dinner: Chamomile tea with lemon


DAY TEN:
 
Morning: 500ml hot water with 1/2 lemon juiced

Mid morning: fruit

Lunch: Cucumber salad. Thinly slice cucumber and red onion.  Toss with salt and let sit for an hour. Rinse and dry, and then toss with cider vinegar, Dijon, and crushed red pepper.  Optional: garnish with finely chopped dill. 

Afternoon: fruit and nuts

Dinner: 1. Artichoke salad. Thinly slice Jerusalem artichoke and combine with shallot or thinly sliced red onion. Dress with olive oil and lemon juice.  Sprinkle with ground cumin. Finely chopped mint is optional.
2. Green bean salad. Chop green beans into 1" pieces.  Whisk miso, minced shallot, rice vinegar, grapeseed oil, and sesame oil together. Toss with green beans. Let sit for 15 minutes. Garnish with almond slivers. Or instead of shallot use green scallions. 

After dinner: Peppermint tea


ALTERNATE SEASONAL RECIPES:

1. Beet and arugula salad.  Peel and grate raw beets and combine with baby arugula.  Toss with vinaigrette of sherry vinegar, olive oil, and Dijon. Minced shallot would be nice too. Top with pepitas.

2. Mushroom, parsley, and thyme salad. Slice mushrooms paper thin and combine with minced shallot and finely chopped parsley and thyme. Dress with lemon juice, olive oil, and soy sauce. 

3. Butternut squash salad. Peel, seed, and grate butternut squash. Combine with raisins and minced ginger. Whisk together grapeseed oil or vegetable oil and sherry vinegar. Toss well.

4. Shaved Brussel sprouts.  Thinly shave Brussel sprouts on a mandoline. Combine lemon juice, Dijon or whole grain mustard, and olive oil. Honey is optional. Toss together, add thinly sliced red onion or minced shallot.

2 comments:

  1. So studying economics has negative externalities? Just sayin' . . .
    Love your ten day cleanse, but love you more!

    ReplyDelete
  2. Wow! So impressive! I've tried raw foods/meals before but I've never committed beyond lunch or dinner. Thank you for sharing your experience!

    ReplyDelete

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