Spring Cleaning

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As the cooler temperatures leave us and we start to head off into warmer months, a three-day reboot can help our bodies reset and recalibrate for the season ahead. Every year I do a seasonal cleanse–sometimes a juice cleanse, sometimes its food based–but either way I leave feeling re-energized and reconnected. With a focus on plant-based, wholesome ingredients, three days free from processed foods, sugars, dairy and wheat can put a little pep back into your step. This regimen can also serve as a way to ease into a juice cleanse because your body will already be adjusting to a diet of whole foods. 

Day 1

Breakfast

Spiced Banana Nut Smoothie

This recipe is one of my all-time favorites. The base here is Juice Society’s Spiced Cashew but if you don’t have one of these delicious bottles on hand, feel free to use almond or any other nut milk. This smoothie is filling with long lasting energy from the fat in the nuts and coconut oil.

Ingredients

8 oz Spiced Cashew (or other nut milk) 
1 frozen banana 
1-2 dates 
1 small handful almonds
1 tsp cinnamon 
1 tsp coconut oil 
Optional additions: 1 tsp cacao,  ½ tsp maca powder, splash of cold-brew
Blend and enjoy! 

Lunch

Hemp & Herb Salad 

Ingredients

1/2 bunch flat leaf italian parsley
1-2 cups of cherry tomatoes
1 cucumber
1/4 cup hemp seeds
1/4 cup sunflower seeds
Extra virgin olive oil
Salt and pepper to taste

Method

1. Chop parsley, dill, cucumbers and tomatoes.
2. Add in hemp & sunflower seeds.
3. Add olive oil (we use about 1/4 cup but feel free to use a little less or more) and salt and pepper.
4. Additions: Add avocado for a healthy dose of fats and/or two soft boiled free-range eggs for an extra protein boost.

Dinner

Southwest Quinoa Burger  

A perfect addition to any BBQ (or just because) is this southwest veggie quinoa burger that shines in the midst of meaty hamburgers and hotdogs. Filled with a healthy serving of vegetables, spices and protein-filled, gluten-free grain, this “burger” pairs well with a creamy lime and chili powder guacamole on a bed of arugula.

Ingredients

1 cup cooked quinoa
1 small red bell pepper, chopped
1/2 red onion, chopped
3 cloves garlic, minced
2 jalapenos, chopped
1 cup black beans
1 egg (optional)
1 lime
2 avocados
1 tbsp cumin
1 tsp cayenne
1 tbsp chili powder
1 tsp garlic powder
1 tsp salt & pepper

Method

1. Cook quinoa according to instructions. Fluff when finished and set aside.
2. Saute onion, garlic, and bell pepper in a pan for 3 to 4 minutes.
3. In another bowl, mash the black beans into a thick paste.
4. Add black beans, sautéed vegetables, jalapenos, salt, pepper, cumin, garlic powder and cayenne to the quinoa. If you’d like to use an egg, this is where you’d add it.
5. Mix all ingredients together and begin molding small patties
6. Add a touch of olive oil to a pan and place patties on the pan. Cook 3-4 minutes on each side until browned and firm.
7. For the guacamole, mash 2 avocados, add chili powder, dash of salt and the juice of 1 lime.
8. Serve patties over a bed of arugula, top with guacamole and a squeeze of our favorite YellowBird Habanero Hot Sauce for some heat!

 

Day 2

Breakfast

Superfood Chia Pudding

Filled with anti-inflammatory omega-3s, vitamin C and fiber, it is a perfect way to get in essential nutrients with barely any kitchen cleanup. Whip this breakfast up the night before for a no-hassle morning.  As an avid chia seed fan, I’ve put a little superfood twist on our favorite pudding. With added maca, baobab, lucuma and goji berries, this meal is filled with long lasting energy. Try it for yourself, the proof is in the pudding.

Ingredients

1 cup almond milk
1/4 cup chia seeds
1 tsp baobab powder
1/2 tsp maca powder
1 tsp lucuma powder
1-2 tsp vanilla extract
1 tbsp raw honey
1 tsp cinnamon

Method

1. Whisk almond milk and chia seeds in a bowl for one minute until chia seeds are evenly submerged throughout the mixture. This is important because chia seeds have a tendency to clump together, making for a not-so-smooth pudding in the morning.
2. Add in maca, lucuma, baobab, cinnamon, vanilla and honey. Whisk again for another 30 seconds to one minute.
3. Refrigerate for at least one hour or preferably, overnight. You will know it is ready once the pudding “sways” if you gently tip the bowl to the side.
4. To finish it off, almost any fruit makes a great pudding topper. This time, I used banana, goji berries, coconut flakes and blueberries.

Lunch

Cabbage and Hemp Salad 

I’ll admit, I really love hemp, but can you blame me? It’s an incredible source of protein and you can put it on just about anything. With added healthy fats such as avocado and olive oil, this salad is my go-to for a quick lunch. 
Bonus tip: Add a nutrient-dense green juice like The General (pictured) for an even more powerful nutrient punch.

Ingredients

1 small head of purple cabbage
handful of cilantro, coarsely chopped
1 large red or yellow bell pepper, chopped
1/2 cucumber, diced
1/4 cup extra virgin olive oil or hemp oil
1 avocado sliced
1/3 cup hemp seeds
1 lime

Method

1. Cut and prepare all vegetables.
2. In a side bowl, whisk olive oil with a little bit of salt and pepper.
3. Mix all vegetables, olive oil, hemp seeds.
4. Squeeze lime over salad and refrigerate for one hour.
5. Add avocado on top before serving.

Dinner

Zoodles with Creamy Avocado Pesto  

Ingredients

2 large zucchinis
2 cups arugula
handful of cherry tomatoes
1/3 cup hemp seeds
For the pesto
2 large, ripe avocados
1/4 cup of olive oil
4 garlic cloves
1/4 cup basil
2 oz lemon juice or one lemon squeezed
salt and pepper to taste

Method

1. Create “zoodles” with the zucchini using a spiralizer. (If you don’t have one a julienne slicer works great as well).
2. Place zoodles on top of your arugula.
3. Slice tomatoes in half, add to bowl.
4. Add avocado, EVOO, garlic, basil, lemon + salt/pepper to a blender. Blend together until thick and smooth. Add on top of zoodles. Top with hemp seeds.

 

Day 3

Breakfast

Turmeric Smoothie

Turmeric, one of my favorite spices and a close relative to ginger, is the beautifying star in this antioxidant, vitamin-packed smoothie. Turmeric is filled with curcumin which is a powerful anti-inflammatory and antioxidant. With the ability to improve skin elasticity, boost your immune system and help the body adapt to stressors, turmeric is a go-to in my beauty pantry (otherwise known as my refrigerator).

Ingredients

1 cup coconut or almond milk
1 tbsp cold-pressed turmeric juice or 2-3 pieces of turmeric
1 tsp ginger juice or 1 small nub of ginger
1 frozen banana
1/4 cup frozen mango
1 tbsp coconut oil
1 tsp lucuma powder
1 tsp maca powder
1 tbsp cinnamon
Optional: top with chia seeds

Method

Put all in your blender and blend to desired consistency. Add ice if you don’t have a frozen banana.

Lunch

Sprouted Spinach Salad

Quick, easy and nutrient dense is the name of the game. Aim to keep it light, plant-based and packed full of essential nutrients in order to keep us focused, energized and powering through our busy days. If you’re looking for added protein, try adding 4 ounces of wild caught salmon.

Ingredients

2 cups baby spinach
1 cup cherry tomatoes, chopped
1/2 red onion, chopped
1 small cucumber, chopped
1 cup sprouts (sunflower or alfalfa sprouts – or both!)
1 ripe avocado
4 tbsp hemp oil
1 lemon, squeezed
Salt and pepper to taste

Method

1. Mix all chopped ingredients together. 
2. Top with hemp oil, lemon juice, salt & pepper. 
3. Refrigerate. Add avocado before serving.

Dinner

Buckwheat Soba Noodle

Buckwheat soba noodles are a wonderful gluten-free noodle option without sacrificing flavor or nutrients. High in fiber and protein, we paired the soba noodles with a variety of nutrient dense vegetables and two tofu “steaks.” If you don’t care for tofu, you can swap for extra vegetables or some sautéed wild caught shrimp. 

Ingredients

​1 8 oz pack of organic buckwheat soba noodles (make sure these are wheat/gluten free because some have added wheat)
1 head of baby bok choy
1 head of broccolini (stems chopped off)
3-4 carrots, chopped
1 large red bell pepper, chopped
1/4 white onion, chopped
1 tbsp black sesame seeds
2 thick slices of firm, organic tofu (optional)
1 tbsp coconut oil

For the Dressing

1/3 cup tamari
1 tbsp sriracha
1 clove garlic, chopped
1 tbsp rice vinegar

Method

1. Prepare soba noodles according to package.
2. While soba noodles are cooking, chop all vegetables and add to stir fry with one tablespoon of coconut oil.
3. Stir fry on high for a few minutes until tender but not too soft (it’s better with some crunch!)
4. Set aside stir fry and create the dressing. Whisk ingredients together until smooth. Optional—add chili flakes for extra heat.
5. Once soba noodles are done, remove from stove and drain. Add to stir fry and continue to cook for one minute with dressing. Transfer to plate and top with sesame seeds.
6. Drain tofu and press firmly to release any extra moisture. Place two thick slices in dressing. Use half for tofu (or shrimp), and half for noodles. Let marinade for 15 minutes. Heat a nonstick pan to high with 1 teaspoon of coconut oil and place tofu (or shrimp) in pan. Let cook for two minutes each side. Place on top of soba noodles.

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