Food Lovers Cleanse Week 2 Recipes

F O O D L O V E R S C L E A N S E 2 0 1 2D A Y 8

BREAKFAST DAY 8

Ten-grain hot cereal (such as Bobs Red Mill brand) with blueberries and walnutsPORTIONS TO SERVE 1: 1/4 cup hot cereal uncooked/dry; 1/2 cup blueberries; 12 Tbsp. nuts

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LUNCH DAY 8

Leftover Pan-Roasted Vegetable Curry (see recipe on day 7 dinner)PORTION TO SERVE 1: 11/22 cups

Leftover alert! This curry is also on your

Food Lovers Cleanse plan for lunch day 10;

be sure to save some. (If youre following our

make-ahead tips, you should have some in

the freezer.)

Grapes, walnuts, and mache salad with Walnut Oil DressingPORTIONS TO SERVE 1: 1/2 cup grapes; 1 Tbsp. walnuts; 2 cups mache; 12 Tbsp. dressing

Hard-boiled eggPORTION TO SERVE 1: 1 egg

RECIPE:

Walnut Oil Dressing Makes 2/3 cup This recipe makes extra in

order to stock our Week 2 Cleanse Pantry.

We recommend making it on Sunday so that

its on hand throughout the week. If youre

just joining us now, heres the recipe.

1 shallot, minced

2 Tbsp. red wine vinegar

1 tsp. Dijon mustard

3 Tbsp. olive oil

3 Tbsp. walnut oil

Kosher salt and freshly ground black

pepper

Fresh lime or lemon juice

Combine shallot, vinegar, and Dijon mustard

and let macerate for at least 15 minutes.

Slowly whisk oils into shallot mixture (or, if

you have a jar with a lid, add oils, screw on

lid, and shake to combine). Season to taste

with salt and pepper. DO AHEAD: Cover and

chill for up to 1 week in an airtight container.

To freshen the dressing after a few days,

add a squeeze of lime or lemon juice.

How to Hard-Boil EggsPlace eggs in small saucepan. Add cold

water to cover by 1". Bring just to a boil,

remove from heat, cover, and let stand for 11

minutes. Drain. Cover eggs with ice water to

cool. Crack eggs on a flat countertop until

cracked all over. Peel under cool water.

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SNACK DAY 8

Applesauce with low-fat Greek-style yogurt and hazelnutsPORTIONS TO SERVE 1: 4 oz. applesauce; 4 oz. yogurt; 1 Tbsp. hazelnuts

Note: Weve included a homemade

applesauce recipe, but if youre short on

time and didnt make it as part of your

Cleanse Pantry, you can use store-bought

instead.

RECIPE:

Maple ApplesauceMakes about 4 cups Leaving the skins

on gives this sauce a distinctively apple-y

perfume and, if you use red apples, a

slightly pink tint. If you prefer a smoother

texture, its easy to refine the sauce by

running it through a food mill.

12 apples, skins on, cored and cut into

1 chunks

1/4 cup (plus more) pure maple syrup

1/2 tsp. kosher salt

Lemon juice

Place apples, maple syrup, a pinch of

salt, and 1/3 cup water in a large (at least

5 quarts) nonreactive pot. Bring to a boil

over high heat, then cover and reduce

heat to medium-low. Cook, stirring mixture

every 5 minutes and crushing apples with a

potato masher or a stiff whisk until they are

completely soft, 3545 minutes. If a smooth

texture is desired, let applesauce cool a bit

and then run through the coarse screen of a

food mill. Add lemon juice to taste and more

maple syrup, if desired.

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DINNER DAY 8

Moroccan-Style Lentil and Chickpea Soup with Lamb and Roasted TomatoesPORTION TO SERVE 1: 1216 oz.

Caramelized Cumin-Roasted CarrotsPORTION TO SERVE 1: 11/2 cups

Leftover Orange-Scented Bulgur (see recipe on dinner day 7) PORTION TO SERVE 1: 3/41 cup

RECIPES:

Moroccan-Style Lentil and Chickpea Soup with Lamb and Roasted Tomatoes 46 servings Leftover alert! This soup is

on your Food Lovers Cleanse plan for lunch

tomorrow; be sure to make enough for both

meals.

2 Tbsp. olive oil

1/2 lb. ground lamb

1/2 tsp. crushed red pepper flakes

1 cinnamon stick

1 tsp. turmeric

1 tsp. ground cumin

2 large celery stalks, finely chopped

1 large onion, peeled, chopped

2 1/2" slices of ginger root

3 Tbsp. tomato paste

Kosher salt

1 cup French green lentils

1/2 cup chopped cilantro, divided

1 cup Slow-Roasted Cherry Tomatoes

(see recipe), roughly chopped

1 1/2 cups cooked chickpeas or one 15-oz.

can chickpeas, drained

Freshly ground black pepper

Fresh lemon juice plus lemon

wedges for garnish

Heat oil in a large, nonreactive stock pot

over medium-high heat. Add meat and cook

for 5 minutes, stirring once or twice.

Stir in red pepper flakes, cinnamon,

turmeric, and cumin and cook for 1 minute

or until fragrant. Add celery, onion, and

ginger and scrape any browned bits from

bottom of pan. Cook until vegetables

become glossy and translucent, about 5

minutes.

Stir in tomato paste and 2 tsp. kosher

salt. Stir in lentils, and half of cilantro;

cook for 1 minute. Add 6 cups water and

bring to a boil, then lower heat and cook

for 20 minutes. Add roasted tomatoes

and chickpeas and simmer for 10 minutes

longer, or until lentils are cooked through.

Adjust seasoning with salt, black pepper,

and lemon juice.

Ladle soup into bowls and garnish each

with remaining cilantro and a lemon wedge.

Slow-Roasted Cherry Tomatoes Makes 1 1/2 cups If youve been following

along, and made dinner on day 7, you will

already have some tomatoes in the fridge. If

youre just joining us now, heres the recipe.

2 9-oz. packages cherry tomatoes

(such as Sun Gold or Sweet 100),

small tomatoes on the vine, or 1

lb. other small sweet tomatoes

1 Tbsp. extra-virgin olive oil

1 tsp. kosher salt

1/2 tsp. freshly ground black pepper

Preheat oven to 300. Place a wire rack

inside a rimmed baking sheet. Brush

tomatoes with oil, then season with salt and

pepper. Transfer tomatoes to prepared rack,

keeping tomatoes attached if theyre still on

the vine.

Roast tomatoes until skins are shriveled

but tomatoes are still plump, about 1 1/2

hours. Let tomatoes and their juices cool

to room temperature. DO AHEAD: To store,

transfer cooled tomatoes and juices to an

airtight container and refrigerate for up to

3 days.

Caramelized Cumin-Roasted Carrots6 servings Leftover alert! These carrots are



meals.

Nonstick vegetable oil spray

12 medium to large carrots, peeled,

cut on a diagonal into 1/2"-thick

pieces


1 1/2 tsp. cumin seeds

2 tsp. coarse kosher salt

Preheat oven to 400. Spray a large rimmed

baking sheet with nonstick spray.

Combine carrots and all remaining

ingredients in a large bowl; toss to coat.

Spread in a single layer on prepared baking

sheet. Roast carrots until tender and lightly

caramelized, turning carrots over once,

3540 minutes.

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DESSERT DAY 8

OrangePORTION TO SERVE 1: 1 orange

TeaPORTION TO SERVE 1: 12 oz.

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PREP FOR DAY 9:

If you havent already, make the Chili-Garlic

Black Bean Oil tonight, which youll use to

dress bok choy for dinner tomorrow.

RECIPE:

Chili-Garlic Black Bean OilMakes 3/4 cup

3/4 cup vegetable or peanut oil, divided

2 large garlic cloves, chopped

1 tsp. crushed red pepper flakes

2 Tbsp. fermented black beans,

coarsely chopped

IngREDIEnt InfO: Fermented black beans

are sold at most Asian markets. If they prove

too hard to find, you can make this oil with

just crushed red pepper flakes and garlic.

In a medium skillet, warm 1/4 cup oil over

medium heat. Add garlic and sizzle until

fragrant, about 30 seconds. Stir in the red

pepper flakes and beans. Cook until garlic

is just beginning to turn golden, 1530

seconds longer.

Remove pan from heat and add

remaining 1/2 cup oil. When cool enough to

handle, chill oil in an airtight container and

let infuse at least overnight before using. DO

AHEAD: Chill oil in airtight container for up

to 2 weeks.

F O O D L O V E R S C L E A N S E 2 0 1 2D A Y 9

BREAKFAST DAY 9

Leftover Orange-Scented Bulgur (see recipe on day 7 dinner) with almond milk and almondsPORTIONS TO SERVE 1: 2/3 cup bulgur; 1/2 cup almond milk; 12 Tbsp. almonds

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LUNCH DAY 9

Leftover Moroccan-Style Lentil and Chickpea Soup (see recipe on day 8 dinner)PORTION TO SERVE 1: 1216 oz.

Leftover Caramelized Cumin-Roasted Carrots (see recipe on day 8 dinner) with oranges, mache, and Miso-Lime DressingPORTIONS TO SERVE 1: 2 cups salad; 12 Tbsp. dressing

RECIPE:

Miso-Lime DressingMakes 1 cup This recipe makes extra in





1/4 cup white miso (fermented soybean

paste)

2 Tbsp. rice vinegar

1 Tbsp. honey

1/4 cup canola or vegetable oil

Zest and juice from 1 lime (plus

more)

Blend all ingredients and 1/4 cup water in a

blender until smooth. Do aHeaD: Cover and




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SNACK DAY 9

Celery sticks with FennelMeyer Lemon Relish and chevre (goat cheese)PORTIONS TO SERVE 1: 3 celery sticks; 23 tsp. relish; 1 Tbsp. chevre

RECIPE:

Fennel-Meyer Lemon RelishMakes 1 1/2 cups This recipe makes extra

in order to stock our Week 1 Cleanse

Pantry. We recommend making it at the

beginning of the cleanse so that its on hand

throughout the week. If youre just joining us

now, heres the recipe.

2 Meyer lemons

1 Tbsp. olive oil

1 fennel bulb (about 8 oz.) trimmed,

diced into 1/4 pieces

1 onion (8 oz.), trimmed, cut into 1/4

pieces

1 tsp. fennel seeds

4 tsp. (plus more) honey

1 tsp. kosher salt plus more for

seasoning

Cut lemons in eighths and trim out any

seeds and strings. Then coarsely chop

both the remaining lemon peel and flesh.

Set aside. Heat oil in a large nonreactive

saute pan (such as stainless steel, anodized

aluminum, enamel, or nonstick) over

medium-high heat.

Toss in fennel, onion, and fennel seeds

and cook, stirring occasionally, until just

beginning to brown, about 5 minutes.

Add honey, salt, reserved lemon, and 1/2

cup water and turn heat to medium.

Continue cooking and stirring until liquid is

completely reduced. Adjust seasoning to

taste with salt and more honey, if desired.

DO AHEAD: Cover and chill relish in an

airtight container for up to 2 weeks.

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DINNER DAY 9

Baked Coconut Tofu with Quick-Pickled Napa CabbagePORTION TO SERVE 1: 6 oz. Bok choy with Chili-Garlic Black Bean OilPORTION TO SERVE 1: 11/2 cups

Ginger-Scallion QuinoaPORTION TO SERVE 1: 3/4 cup

RECIPES:

Baked Coconut Tofu with Quick-Pickled Napa Cabbage34 servings Leftover alert! This tofu is



meals.

COCOnut tOfu

1 1416-oz. package firm tofu, drained

1/2 cup stirred coconut milk

1/3 cup chopped cilantro

1/2 Serrano pepper, seeded, stemmed,

and cored

1 garlic clvoe, roughly chopped

1 tsp. coarsely chopped ginger

1 tsp. honey

Kosher salt

quICk-PICklED nAPA CAbbAgE

1 large Napa cabbage

2 tsp. kosher salt

1 tsp. rice vinegar

1 Tbsp. lime juice

1 tsp. honey

1/4 tsp. grated fresh ginger

ASSEmbly

Canola oil

1 1/2 Tbsp. chopped cilantro leaves

1 Tbsp. chopped fresh mint leaves

coconut tofu

Slice tofu in half lengthwise, and then cut

each piece into 1/2" slices. Pat dry with paper

towels.

In a blender, combine coconut milk,

cilantro, Serrano pepper, garlic, ginger,

honey and 1 tsp. salt. Puree until smooth.

Place tofu in a sturdy gallon-size resealable

bag (or alternatively, in a covered, low-sided

dish). Pour in coconut mixture and gently

agitate the bag to coat tofu slices with

liquid. Let marinate in the refrigerator for at

least 1/2 hour and up to 24 hours.

quick-pickleD napa cabbage

Remove unsightly outer leaves from

cabbage. Then pull off rest of leaves and

trim their ruffled tops. (Reserve tops for

another use.) Slice ridged stem of each leaf

diagonally into 1/8" sticks. Continue working

through cabbage this way until you have

about 4 cups sliced cabbage stems.

Toss cabbage with salt and a handful of

ice. Place in a colander or strainer set over a

medium or large bowl. Let sit for 1/2 hour. Stir

together rice vinegar, lime juice, honey, and

ginger in a bowl.

asseMbly

Preheat oven to 425. Grease a rimmed

baking sheet with oil. Remove tofu from

bag, shaking excess marinade off each slice,

and lay on prepared sheet in a single layer.

Bake tofu for 10 minutes and then flip

each slice with a spatula. Return to oven and

bake until tofu is light golden brown, about

10 minutes longer. Season with additional

salt if desired.

Remove any remaining chunks of ice from

cabbage. Squeeze cabbage stems over the

bowl to remove any excess dampness, then

transfer to a dry bowl. Toss with lime juice

mixture, cilantro, and mint.

Serve tofu with pickled cabbage.

Chili-Garlic Black Bean OilMakes 3/4 cup his recipe makes extra in





3/4 cup vegetable or peanut oil, divided

2 large garlic cloves, chopped


2 Tbsp. fermented black beans,

coarsely chopped

IngREDIEnt InfO: Fermented black beans

are sold at most Asian markets. If they prove

too hard to find, you can make this oil with

just crushed red pepper flakes and garlic.

In a medium skillet, warm 1/4 cup oil over

medium heat. Add garlic and sizzle until

fragrant, about 30 seconds. Stir in the red

pepper flakes and beans. Cook until garlic

is just beginning to turn golden, 1530

seconds longer.

Remove pan from heat and add

remaining 1/2 cup oil. When cool enough to

handle, chill oil in an airtight container and

let infuse at least overnight before using. DO

AHEAD: Chill oil in airtight container for up

to 2 weeks.

Ginger-Scallion Quinoa46 servings Leftover alert! This soup is on

your Food Lovers Cleanse plan for dinner

tomorrow and lunch the next day; be sure to

make enough for all 3 meals.

1 1/2 cups quinoa

1 Tbsp. vegetable oil

1 tsp. grated ginger

1 garlic clove, grated

1 bunch scallions, trimmed, thinly

sliced

2 tsp. kosher salt

Rinse quinoa thoroughly under running

water. Let drain for a few minutes.

Heat oil in a 3-quart saucepan over

medium-high heat. Stir in ginger, garlic,

and the white portion of scallions. Stir in

rinsed quinoa and cook for 12 minutes.

Add 3 cups water and salt and bring to a

boil. Lower heat, cover, and simmer for 15

minutes, until quinoa has absorbed the

water. Fluff quinoa with a fork and let stand

for 5 minutes before stirring in dark-green

parts of scallions. (Reserve pale-green parts

of scallions for another use.)

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DESSERT DAY 9

Chocolate, Pumpkin, and Sesame Seed Bark (see recipe on dessert day 7)PORTION TO SERVE 1: 1 oz.

PearPORTION TO SERVE 1: 1 pear

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F O O D L O V E R S C L E A N S E 2 0 1 2D A Y 1 0

BREAKFAST DAY 10

Low-fat Greek-style yogurt with hazelnuts and pomegranate seedsPORTIONS TO SERVE 1: 6 oz. yogurt; 1 Tbsp. hazelnuts; 1 Tbsp. pomegranate seeds

--------------------------------------

LUNCH DAY 10

Leftover Baked Coconut Tofu (see recipe on day 9 dinner)PORTION TO SERVE 1: 46 oz.

Leftover Pan-Roasted Vegetable Curry (see recipe on day 8 dinner)PORTION TO SERVE 1: 11/22 cups

Shredded carrots and dried cranberries with Miso-Lime DressingPORTION TO SERVE 1: 111/2 cups salad; 1 Tbsp. dressing

RECIPE:







paste)


1 Tbsp. honey



more)






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SNACK DAY 10

Rye crisp crackers with avocado, crushed red pepper flakes, and saltPORTIONS TO SERVE 1: 3 crackers; 1/3 avocado; sprinkle each of red pepper flakes and salt

--------------------------------------

DINNER DAY 10

Pork Tenderloin with GrapesPORTION TO SERVE 1: 6 oz.

Braised Leeks and GreensPORTION TO SERVE 1: 2 cups

Leftover Ginger-Scallion Quinoa (see recipe on day 9 dinner) PORTION TO SERVE 1: 3/4 cup

RECIPES:

Pork Loin with Grapes 4 servings Leftover alert! This pork is on

your Food Lovers Cleanse plan for lunch


meals. For a more assertive grape flavor and

color, use Concord grapes; for a cleaner,

sweet-tart quality, go with ordinary red

seedless table grapes.

1 1 1/4-pound pork loin


pepper

1 tsp. coriander seeds, crushed

2 Tbsp. olive oil

1/2 onion, cut into 1/2" slices

8 oz. red or black grapes, some in

small clusters, some loose

1 cup red wine

1 cup low-sodium chicken broth

Season pork with salt, black pepper,

and crushed coriander. Let sit at room

temperature for 30 minutes.

Preheat oven to 400. Blot tenderloin

with a paper towel. Heat oil in a large,

nonreactive ovenproof skillet over medium-

high heat. Brown the tenderloin on all sides,

about 23 minutes per side.

Add onion, scraping bottom of pan to

remove any browned bits. Cook for 1 minute,

then add grapes and wine. Bring mixture to

a boil, then place skillet in oven and cook

until an instant-read thermometer inserted

into center of loin registers 145, 68

minutes.

Transfer meat and a few clusters of

grapes to a plate. Place skillet on the

stovetop and, over high heat, boil the onion-

wine-grape mixture until liquid is almost

evaporated. Add chicken broth and continue

simmering until liquid is thick and glossy.

Strain sauce through a fine-mesh sieve,

pushing on solids to extract their flavor.

Slice pork and season each slice to taste

with salt. Serve with a spoonful of pan sauce

and a cluster of grapes.

Braised Greens with Leeks24 servings If you followed our do-ahead

tips, you will already have sliced greens and

leeks in the fridge.

2 lb. kale or Swiss chard, center stem

discarded, leaves thinly sliced

4 leeks, white and pale-green parts

only, thinly sliced crosswise

4 Tbsp. olive oil plus more for

drizzling

4 garlic cloves, thinly sliced


Kosher salt

2 Tbsp. lemon juice

In a large bowl of cold water, rinse the kale

and leeks. Let them sit in the liquid for 5

minutes, allowing any sediment to fall to

bottom of bowl.

Heat oil in a large deep skillet over

medium-high heat. Add garlic and red

pepper flakes and sizzle until fragrant.

Carefully lift the greens out of the bowl

and transfer to pan; the water clinging

to the leaves will help steam the greens.

Cover pan and lower the heat to medium.

After 2 minutes, remove the lid, stir greens

with tongs, and season with salt. Continue

cooking, uncovered, until greens are tender,

about 10 minutes. Finish with lemon juice

and a drizzle of oil.

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DESSERT DAY 10

Mixed citrus saladPORTION TO SERVE 1: 11/2 cups

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PREP FOR DAY 11:

Pull out your batch of frozen Caramelized Onions and let it thaw in the fridge overnight so you can use it for dinner tomorrow.


BREAKFAST DAY 11

Ten-grain hot cereal (such as Bobs Red Mill brand) with blueberries and walnutsPORTIONS TO SERVE 1: 1/4 cup hot cereal uncooked/dry; 12 Tbsp. nuts; 1/2 cup blueberries


--------------------------------------

LUNCH DAY 11

Leftover Pork Loin (see recipe on day 10 dinner) with arugula, pomegranate seeds, almonds, and Walnut Oil DressingPORTION TO SERVE 1: 46 oz. pork; 2 cups arugula; 12 Tbsp. pomegranate; 1 Tbsp. almonds; 12 Tbsp. dressing

Leftover Ginger-Scallion Quinoa (see recipe day 9 dinner)PORTION TO SERVE 1: 3/4 cup

RECIPE:






1 shallot, minced



3 Tbsp. olive oil

3 Tbsp. walnut oil


pepper











--------------------------------------

SNACK DAY 11

Low-fat Greek-style yogurt with pear slices and maple syrupPORTIONS TO SERVE 1: 4 oz. yogurt; 1 pear; 2 tsp. syrup

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DINNER DAY 11

Mushroom-Sherry SoupPORTION TO SERVE 1: 12 oz.

Chicken Breasts with Citrus Pan SaucePORTION TO SERVE 1: 11/2 cups

Roasted Squash with Mint and Toasted Pumpkin Seeds PORTION TO SERVE 1: 1 1/2 cups

RECIPES:

Mushroom-Sherry Soup 68 servings

2 Tbsp. olive oil

2 1/2 lb. mixed mushrooms

(try shiitake, chanterelle, black

trumpet, and oyster), cleaned,

trimmed, and thinly sliced

2 tsp. kosher salt plus more

2 cloves garlic, finely chopped

1/4 tsp. smoked Spanish paprika plus

more

1 cup dry Sherry

1 1/4 cups Caramelized Onions (see

recipe)

1/4 cup parsley, coarsely chopped

Heat oil in a large heavy, nonreactive pot

over medium-high heat. Add 1/3 of both

mushrooms and salt and cook, stirring

frequently, until mushrooms are soft and

glossy. Add another 1/3 of mushrooms and

salt and repeat. Finally, add remaining

mushrooms and salt and cook until

mushrooms are soft and glossy and all liquid

has been absorbed.

Add garlic and paprika and cook until

fragrant, 1 minute. Pour in Sherry and cook,

scraping any browned bits from bottom of

pan. When sherry is reduced until almost

dry, stir in onions and 4 cups water. Bring to

a boil, then reduce heat and simmer for 15

minutes.

Season to taste with salt and paprika.

Garnish each bowl with parsley.

Caramelized OnionsMakes 2 1/2 cups This recipe makes extra in

order to stock our Week 2 Cleanse Pantry. If

youve followed our tips, you should already

have a batch in the freezer. If you didnt

already thaw them overnight, place the

onions in a microwave-safe bowl and cook

at 50 percent power until softened, about

23 minutes. If youre just joining us now,

heres the recipe.

1/4 cup olive oil

5 lb. yellow onions, cored, thinly sliced

3 sprigs thyme

2 Tbsp. kosher salt

Heat oil in a large (at least 5 quarts) skillet

over medium heat. Add onions, thyme, and

salt. Cook, stirring frequently, until they are

soft and golden brown, 4560 minutes. If

the onions start to brown too much, add 1/4

cup water and scrape onions off bottom of

pan, then reduce heat and proceed. When

cool, remove thyme sprigs.

Chicken Breasts with Citrus Pan Sauce4 servings Leftover alert! This chicken is



meals.

4 bone-in chicken breast halves with

skin


pepper

5 tsp. ground cumin, divided

4 Tbsp. olive oil, divided

2 garlic cloves, pressed

1/2 cup chicken broth

1/2 cup orange juice

1/4 cup fresh lemon juice

2 tsp. grated orange peel

1 1/2 tsp. grated lemon peel

1/3 cup chopped fresh cilantro

Preheat oven to 425. Slide your fingertips

beneath skin of each chicken breast to

loosen. Sprinkle each chicken breast with

salt, pepper, and 1 tsp. cumin; rub seasoning

beneath and on top of skin.

Heat 2 Tbsp. oil in a large heavy

ovenproof skillet over medium-high heat.

Place chicken, skin side down, in pan and

cook until skin browns, about 5 minutes;

turn chicken. Place skillet in oven and roast

until chicken is cooked through, about 15

minutes.

Transfer chicken to a plate. Add

remaining 2 Tbsp. oil to drippings in skillet;

add garlic and saute over medium-high heat

for 30 seconds. Add chicken broth, orange

juice, lemon juice, orange peel, lemon peel,

and remaining 1 teaspoon cumin; boil until

reduced to 1 scant cup, about 3 minutes.

Pour sauce over chicken; sprinkle with

cilantro and serve.

Roasted Squash with Mint and Toasted Pumpkin Seeds 8 servings Leftover alert! This squash is



meals.

1 medium acorn or butternut squash

or small sugar pumpkins (about 3

lbs. total)

4 Tbsp. olive oil, divided


pepper

2 Tbsp. shelled pumpkin seeds

(pepitas)

1 1/2 tsp. balsamic vinegar

2 Tbsp. fresh mint leaves, torn

Preheat oven to 425. Cut squash into 1

1/2"-thick wedges, leaving skin on. Scrape off

seeds and strings with a large spoon and

discard. Coat wedges with 3 Tbsp. oil and

season with salt and pepper. Lay wedges

cut side down on a large rimmed baking

sheet. Roast, carefully turning halfway

through, until golden brown on both sides,

about 30 minutes.

Heat remaining 1 Tbsp. oil in a small

skillet over medium-high heat. Add pumpkin

seeds to cook, swirling pan often, until

seeds are puffed and brown but still have

a bit of green, 45 minutes. Transfer seeds

to paper towels to drain. Sprinkle with salt.

Do aHeaD: Squash and toasted pumpkin

seeds can be made 4 hours ahead. Let stand

separately at room temperature. Rewarm

squash before serving.

Transfer squash to a large platter and

drizzle with balsamic vinegar. Sprinkle

squash with torn mint leaves and toasted

pumpkin seeds.

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DESSERT DAY 11

Maple ApplesaucePORTION TO SERVE 1: 13/4 cups





instead.


RECIPE:








1 chunks



Lemon juice













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BREAKFAST DAY 12

Two-egg omelet with FennelMeyer Lemon Relish (see recipe on day 4 dinner)PORTIONS TO SERVE 1: 2 eggs; 34 Tbsp. relish

--------------------------------------

LUNCH DAY 12

Leftover Chicken Breast (see recipe on day 11 dinner) with arugula, apples, pumpkin seeds, and Walnut Oil DressingPORTIONS TO SERVE 1: 46 oz. chicken; 2 cups arugula; 1/2 cup apples; 23 tsp. pumpkin seeds; 12 Tbsp. dressing

Note: If you followed our do-ahead Week

2 Cleanse Pantry tips, youll already have

toasted the nuts. If not, dont worry; toasting

them is quick.

RECIPE:






1 shallot, minced



3 Tbsp. olive oil

3 Tbsp. walnut oil


pepper











--------------------------------------

SNACK DAY 12

Pumpkin SmoothiePORTION TO SERVE 1: 12 oz.

RECIPE:

Pumpkin Smoothie1 serving

1/4 cup almond milk

1/4 cup unsweetened nonfat yogurt

1/3 cup canned pumpkin puree

1/4 cup applesauce

1/4 tsp. dried ginger

Pinch of ground clove

Blend the ingredients in a blender until

smooth.

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DINNER DAY 12

Halibut with Clementine GremolataPORTION TO SERVE 1: 6 oz.

Leftover Roasted Squash with Mint and Toasted Pumpkin Seeds (see recipe on day 11 dinner)PORTION TO SERVE 1: 1 cup

Sauteed SpinachPORTION TO SERVE 1: 11/2 cups

RECIPES:

Halibut with Clementine Gremolata4 servings

greMolata

3 clementines

1/3 cup chopped flat-leaf parsley

2 garlic cloves, minced

1 tsp. sea salt

1/4 cup extra-virgin olive oil

fisH

1 clementine

4 6-oz. halibut fillets


pepper

Extra-virgin olive oil (for drizzling)

greMolata

Using a vegetable peeler, remove peel

(orange part only) of clementines. Chop

peel (reserve flesh for another use).

Combine peel, parsley, garlic, and sea salt

in a small bowl. Stir in oil and set gremolata

aside. Do aHeaD: Gremolata can be made 4

hours ahead. Cover and refrigerate.

fisH

Preheat oven to 350. Using a vegetable

peeler, remove peel of clementine in four

2"-long strips (orange part only). Cut four

12" squares of parchment paper. Place

halibut fillet in center of each parchment

paper square. Sprinkle with salt and pepper.

Drizzle halibut lightly with oil. Place 1

clementine peel strip, cut side up, on each

fillet. Bring 2 edges of parchment paper

together along long side of fish fillet and

fold parchment edges together 3 to 4 times.

Tuck both remaining edges of parchment

underneath fillet to create a packet and

place parchment packet on a rimmed baking

sheet. Repeat with remaining fish fillets.

Do aHeaD: Halibut packets can be made 4

hours ahead. Chill on rimmed baking sheet.

Bake fish until just opaque in center,

18 minutes (to check doneness, unwrap a

packet and insert a fork in fillet). Remove

baking sheet from oven. Unwrap fish. Place

halibut fillets on plates, spoon gremolata

over, and serve.

Sauteed Spinach4 servings

1 Tbsp. olive oil

1 small shallot, minced

1 small garlic clove, minced

2 heads baby spinach, trimmed, or two

5-oz. bags baby spinach

Kosher salt

Heat oil in a large skillet over medium-high

heat. Add shallot and cook for 1 minute,

then add garlic and cook until fragrant, 30

seconds.

Place spinach in pan along with 2 Tbsp.

water; cover pan and let mixture cook until

spinach is wilted, 1 minute. Stir spinach,

season to taste with salt, and serve.

--------------------------------------

DESSERT DAY 12

Chocolate, Pumpkin, and Sesame Seed Bark (see recipe day 7 dessert)PORTION TO SERVE 1: 1 oz.

Pear slicesPORTION TO SERVE 1: 1 pear

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PREP FOR DAY 13

Make RaspberryHazelnutHemp Seed Muesli for your breakfast tomorrow.

RECIPE:

RaspberryHazelnutHemp Seed MuesliMuesli is a cold porridge of fruit, nuts, and

oats made the night before serving. In

this case, the juice of frozen raspberries,

clementine juice, and yogurt combine

to make a soft pudding, which, the next

morning, gets some toothsome texture from

toasty bits of hazelnuts and hemp seeds. (If

you followed our do-ahead Week 1 Cleanse

Pantry tips, youll already have toasted the

nuts and seeds. If not, dont worry; toasting

them is quick.)

1/2 large apple, skin on, cored,

shredded (about 4 oz.)

1/2 cup old-fashioned oats (not quick-

cooking)

1/2 cup frozen raspberries

Fresh-squeezed juice of 1

clementine or 1/2 navel orange

Pinch of salt


1 Tbsp. hazelnuts, toasted and

chopped

1 Tbsp. hemp seeds, toasted

Combine shredded apple, oats, raspberries,

juice, salt, and yogurt in a large cereal bowl.

Cover tightly and chill overnight. To serve in

the morning, sprinkle with the toasted nuts

and seeds.


BREAKFAST DAY 13

RaspberryHazelnutHemp Seed MuesliPORTIONS TO SERVE 1: 2/33/4 cup muesli; 1/2 cup raspberries

Note: If you didnt have time to make

your muesli last night, simply combine

raspberries, toasted hazelnuts and hemp

seeds, chopped apple, clementine slices,

and a few tablespoons of low-fat yogurt.

RECIPE:

RaspberryHazelnutHemp Seed MuesliMuesli is a cold porridge of fruit, nuts, and

oats made the night before serving. In

this case, the juice of frozen raspberries,

clementine juice, and yogurt combine

to make a soft pudding, which, the next

morning, gets some toothsome texture from

toasty bits of hazelnuts and hemp seeds. (If

you followed our do-ahead Week 1 Cleanse

Pantry tips, youll already have toasted the

nuts and seeds. If not, dont worry; toasting

them is quick.)

1/2 large apple, skin on, cored,

shredded (about 4 oz.)

1/2 cup old-fashioned oats (not quick-

cooking)

1/2 cup frozen raspberries

Fresh-squeezed juice of 1

clementine or 1/2 navel orange

Pinch of salt


1 Tbsp. hazelnuts, toasted and

chopped

1 Tbsp. hemp seeds, toasted

Combine shredded apple, oats, raspberries,

juice, salt, and yogurt in a large cereal bowl.

Cover tightly and chill overnight. To serve in

the morning, sprinkle with the toasted nuts

and seeds.

--------------------------------------

LUNCH DAY 13

Leftover Mushroom-Sherry Soup (see recipe on day 11 dinner) PORTION TO SERVE 1: 1216 oz.

Slivered kale salad with pear, almonds, chickpeas, and Walnut Oil DressingPORTIONS TO SERVE 1: 2 cups kale; 1/22/3 cup pear; 1 Tbsp. almonds; 1/3 cup garbanzo beans

RECIPE:






1 shallot, minced



3 Tbsp. olive oil

3 Tbsp. walnut oil


pepper











--------------------------------------

SNACK DAY 13

Maple Applesauce with hazelnutsPORTIONS TO SERVE 1: 13/4 cup applesauce; 12 Tbsp. hazelnuts





instead.

RECIPE:








1 chunks



Lemon juice













--------------------------------------

DINNER DAY 13

Broccoli Rabe with Bulgur and Walnuts with a poached egg and anchovy filletsPORTIONS TO SERVE 1: 22 1/2 cups total (3/4 cup bulgur); 34 small anchovy fillets

RECIPE:

Broccoli Rabe with Bulgur and Walnuts 6 servings Leftover alert! This dish is on

your Food Lovers Cleanse plan for lunch


meals.

1 cup medium-grind bulgur

1 1/2 lb. broccoli rabe (rapini; 1 very large

bunch), bottom 1" of stems trimmed


2 large shallots, minced (about 2/3 cup)

2/3 cup finely chopped walnuts

Kosher salt and freshly ground

pepper

2 Tbsp. fresh lemon juice

Place bulgur in a medium bowl; pour 2 1/2

cups boiling water over. Stir once and let

stand until just tender, about 20 minutes.

Strain bulgur in a fine-mesh sieve set over a

bowl. Reserve soaking liquid.

Cook broccoli rabe in boiling salted

water until crisp-tender, about2 minutes.

Using tongs, transfer to a bowl of ice water

and let cool. Drain; cut into 1" pieces and set

aside.

Meanwhile, heat oil in a large skillet over

medium-high heat. Add shallots; saute

until soft, about 2 minutes. Add walnuts;

saute until fragrant, about 2 minutes. Add

broccoli rabe and bulgur; sprinkle with

salt and pepper. Cook, stirring frequently,

until heated, about 3 minutes. If dry,

add reserved bulgur soaking liquid by

tablespoonfuls. Stir in lemon juice; season

with salt and pepper.

How to Poach an EggUse the freshest eggs possible; they will

hold together better as they simmer.

Bring 1" of water and 1 Tbsp. vinegar to a

gentle simmer in a deep saute pan or a

braising pan.

Crack an egg into a ramekin. Dip a side

of the ramekin into the skillet, allowing the

water to fill it and displace the egg. The egg

will slip into the pan. Repeat with remaining

eggs, poaching no more than 3 eggs at a

time.

When the whites have just set, which

takes 35 minutes, remove eggs with a

slotted spoon. Trim eggs to desired shape

with kitchen shears. DO AHEAD: If cooking

for a crowd, poach eggs up to 1 day ahead.

Transfer them to a bowl of ice water and

refrigerate. When it is time to rewarm them,

discard the cold water, cover eggs with

boiling water, and cook 1 minute longer for

soft yolks.

--------------------------------------

DESSERT DAY 13


Clementine PORTION TO SERVE 1: 1 clementine

--------------------------------------

F O O D L O V E R S C L E A N S E 2 0 1 2 D A Y 1 4

BREAKFAST DAY 14

Spelt Pancakes with Maple Applesauce and almondsPORTIONS TO SERVE 1: 2 small to medium pancakes; 1/41/3 cup applesauce; 12 Tbsp. almonds





instead.

RECIPES:

Spelt Pancakes6 servings

1 cup whole grain spelt flour

1/4 cup oat flour

1/4 cup rice flour

1 Tbsp. (packed) light brown sugar

2 tsp. baking powder

1 tsp. kosher salt

1/2 tsp. ground cinnamon

1/4 tsp. baking soda

1 cup rice milk or soy milk

1/2 cup plain whole-milk yogurt

3 large eggs

3 Tbsp. olive oil plus more for griddle

Sift first 8 ingredients into a large bowl; set

aside. Whisk rice milk, yogurt, eggs, and 3

Tbsp. oil in a medium bowl to blend; add to

dry ingredients. Stir just to blend.

Preheat oven to 200. Preheat a griddle

or large nonstick skillet over medium heat.

Lightly brush with oil. Working in batches,

use a 1/4-cup measure to pour batter onto

griddle. Cook until pancake bottoms are

brown and bubbles begin to pop on top,

about 3 minutes. Flip; cook until just cooked

through and brown on bottom, about 1

minute. Transfer to a heatproof plate to

keep warm in oven while making remaining

pancakes.








1 chunks



Lemon juice













--------------------------------------

LUNCH DAY 14

Leftover Broccoli Rabe with Bulgur and Walnuts (see recipe on day 13 dinner) with fresh spinach and Miso-Lime DressingPORTION TO SERVE 1: 2 cups salad; 12 Tbsp. dressing

Hard-Boiled EggPORTION TO SERVE 1: 1 egg

RECIPE:







paste)


1 Tbsp. honey



more)






How to Hard-Boil Eggs Place eggs in small saucepan. Add cold

water to cover by 1. Bring just to a boil,

remove from heat, cover, and let stand for 11

minutes. Drain. Cover eggs with ice water to

cool. Crack eggs on a flat countertop until

cracked all over. Peel under cool water.

--------------------------------------

SNACK DAY 14

Rye crisp crackers with avocado, crushed red pepper flakes, and saltPORTIONS TO SERVE 1: 3 crackers; 1/3 avocado; sprinkle each of red pepper flakes and salt

--------------------------------------

DINNER DAY 14

Grass-Fed Steaks with Kalamata Olive Chimichurri PORTION TO SERVE 1: 6 oz. steak; 23 Tbsp. chimichurri

Roasted Sweet Potatoes with Chili and Orange PORTION TO SERVE 1: 11 1/2 cups

Salad of Quick Steam-Roasted Beets, pomegranate seeds, radicchio, and blood oranges with Walnut Oil Dressing PORTIONS TO SERVE 1: 2 cups salad; 12 Tbsp. dressing

RECIPES:

Grass-Fed Steaks with Kalamata Olive Chimichurri4 servings

3 Tbsp. fruity olive oil, divided

4 garlic cloves, 2 thinly sliced, 2

pressed

1/4 tsp. dried crushed red pepper

flakes

1 bay leaf, preferably fresh, broken in

half

1/3 cup finely chopped shallots

1/4 cup finely chopped flat-leaf

parsley

2 Tbsp. finely chopped pitted

Kalamata olives



pepper

2 1416-oz. 2"-thick grass-fed New

York strip steaks

2 tsp. paprika

1/4 tsp. cayenne pepper

Heat 2 Tbsp. oil in a medium heavy skillet

over medium heat. Add sliced garlic, red

pepper, and bay leaf. Stir until fragrant,

about 1 minute. Add shallots and saute

until just translucent, about 2 minutes.

Remove from heat; stir in parsley, olives, and

vinegar. Add 1 Tbsp. water. Add more water

by teaspoonfuls to thin as needed. Season

chimichurri with salt and pepper. Do aHeaD:

Can be made 2 hours ahead. Let stand at

room temperature.

Rub steaks with remaining 1 Tbsp. oil

and pressed garlic. Sprinkle both sides of

each steak with 1/2 tsp. paprika, 1/4 tsp. salt,

cayenne, and a generous amount of black

pepper. Let stand at room temperature for

30 minutes or up to 2 hours.

Preheat oven to 400. Brush a very

large heavy ovenproof skillet (preferably

cast-iron) with oil. Heat over high heat until

almost smoking. Add steaks. Cook until

browned, about 5 minutes. Turn steaks

and transfer skillet to oven. Roast until

an instant-read thermometer inserted

horizontally into steaks registers 110115

for rare, about 10 minutes.

Roasted Sweet Potatoes with Chili and Orange 4 servings

2 lb. garnet yams or other sweet

potato, washed, unpeeled

3 Tbsp. olive oil


1 orange, zested

1 tsp. ancho chile powder or

1/2 tsp. crushed red pepper flakes

Preheat oven to 425. Slice sweet potatoes

into 1/2 rounds, discarding any gnarled ends.

Toss sweet potatoes with olive oil, salt,

orange zest, and chile powder.

Lay potatoes in a single layer on a sheet

pan, and roast at 425 for 2025 minutes

until tops of potato slices are toasted in

spots.

Quick Steam-Roasted Beets 24 servings

1 Tbsp. olive oil

1 bunch red beets, trimmed, larger

ones halved lengthwise

1 tsp. salt

1 sprig rosemary (optional)

Preheat oven to 425. Pour oil and 1/4 cup

water into the bottom of a baking dish

large enough to hold beets in a single layer.

Season beets with salt. Add rosemary, if

using, and cover dish with foil. Roast beets

until they are tender when pierced with a

small sharp knife, 45 minutes1 1/4 hours.

Let beets cool in covered pan, then peel by

rubbing the exterior with paper towels.






1 shallot, minced



3 Tbsp. olive oil

3 Tbsp. walnut oil


pepper


Combine shallot, vinegar, and Dijon

mustard, and let macerate for at least 15

minutes. Slowly whisk oils into shallot

mixture (or, if you have a jar with a lid, add

oils, screw on lid, and shake to combine).

Season to taste with salt and pepper. DO

AHEAD: Cover and chill for up to 1 week

in an airtight container. To freshen the

dressing after a few days, add a squeeze of

lime or lemon juice.

--------------------------------------

DESSERT DAY 14


Pear PORTION TO SERVE 1: 1 pear

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Food Lovers Cleanse Week 2 Recipes

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