10 Day Sugar Detox

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10-DAY SUGAR DETOX
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Ready to Detox?
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Prepare for lifestyle changes. See page 16.
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Learn where sugar hides. See page 19.
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Decide which detox plan is right for you. See page 31.
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Create a detox-friendly kitchen. See page 51.

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Eat sugar-free. Recipes start on page 70
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2 • 10-DAY SUGAR DETOX

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Foreword by DANA ANGELO WHITE, MS, RD
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Copyright © 2015 by Rockridge Press, Berkeley, California
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ISBN: Print 978-1-62315-426-4 | eBook 978-1-62315-427-1

CONTENTS
Foreword by Dana Angelo White, MS, RD 6

Introduction 9
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Part I: The Sugar Detox Solution
One Are You Ready to Quit Sugar? 12
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Two Sugar and How It Works 20
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Part II: Your 10-Day Detox
Three Choosing Your Detox and Planning for It 30
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Four Preparing for Your Detox 50
Five After the Detox 60
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Part III: 10-Day Sugar Detox Recipes

Six Breakfast 68
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Seven Make-Ahead Snacks 90
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Eight Salads, Soups, Sandwiches & Sides 106

Nine Vegetarian Mains 126
Ten Seafood & Fish 154
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Eleven Poultry & Meat 172

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Twelve After-Dinner Treats 190
Thirteen Condiments, Dressings & Sauces 204
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Appendix A: Resources 219
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Appendix B: Measurement Conversions 221

References 222
Recipe Index 225
Index 227
FOREWORD
As a nutrition professional, my job is to help people understand
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how to eat better so that they can feel better—and often look better,
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too. Some of my clients think they know what they want from me:
plans to reduce the amount of cholesterol in their diets, recipes to
make whole-foods meals quickly, and/or advice for how to balance
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work, eating, and exercise. Few people come to me ready to acknowl-
edge, or even aware, that they have a problem with their sugar intake.
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Having worked with everyone from regular folks to hardcore
athletes, I know that sugar overconsumption is a problem that most
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of us can’t afford to ignore.
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In 2013 the Centers for Disease Control and Prevention released
data noting that Americans take in as much as 16 percent of their
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total calories from added sugars. All of this extra sugar contributes to
a staggering amount of empty calories gobbled up, which stresses
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the metabolism and can lead to obesity and other health problems.
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But when it comes to cutting out sugar, it is not as simple as

making one small change to your diet; if it were that easy, a lot more
people would do it. The biggest challenge many of my patients face
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when they attempt to cut back on sugar is that they often under
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estimate its prevalence in what they eat. Sugar is lurking in so many

unexpected foods and beverages. Candy and soda are clearly
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sugar-laden fare, but jarred marinara sauce, bottled salad dressings,

and even marinades are less obvious offenders.
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The 10-Day Sugar Detox offered in this book is designed to clear

from your diet processed foods and other less-than-healthy ingredi-
ents in a sensible, satisfying, and—most importantly—safe manner.
Fresh, whole-food ingredients are featured in recipes filled with
complex flavors that are also incredibly simple to make. I especially
like the option of following one of several color-coded plans, because
they are designed to accommodate just about everyone. Whether you
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have to avoid gluten or choose to follow a vegetarian diet, there’s a
plan that can fit your lifestyle.
Now, I do need to confess something. As a health care professional,
how the word “detox” is used today leaves me a little unsettled. There
are just too many detox plans that promise to rid your body of harmful
substances while requiring starvation, the exclusion of entire food
groups, the use of dangerous supplements, and other potentially risky
tactics. There are plenty of good reasons to be wary of fad detox plans,
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and you should give serious thought to any detox before undertaking
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it. This book aims to offer a very basic education about sugar and then
provides recipes for simple, healthy, no-sugar meals. Many of my
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clients have benefited from cutting sugar out of their diets from time to
time. This book is here to help you do it, too.
A plan can get you started, but the work of implementing it is up
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to you. Do your best to stick to it, and enjoy the increased energy and
more balanced eating it brings over the next 10 days—or longer.
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Dana Angelo White, MS, RD
September 2014
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FOREWORD • 7
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INTRODUCTION
Mary Poppins famously sang that “a spoonful of sugar helps the
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medicine go down.” But what about the five teaspoons mixed into
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your so-called healthy, low-fat yogurt?
With hidden sugars lurking in just about every food available on
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the market—from condiments to breakfast cereals to canned fruits
and almost anything labeled “fat-free”—America has become a nation
of unintentional sugar addicts. According to the United States
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Department of Agriculture, each year Americans consume an
average of 142 pounds of added sugar per person, and many studies
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have linked this high intake of added sugar to serious conditions
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such as obesity, type 2 diabetes, and heart disease. Other recognized
side effects of high added-sugar intake include lack of energy and
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focus, trouble sleeping, and digestive issues.

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Though it may seem extreme to banish all sugars from your diet
at once, a temporary detox can help you reboot your system and free
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yourself from dependency. Removing sugar from your diet for the
short term may help you live a fuller, longer life.
In this book you will learn about the devastating impact sugar
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has on your health, and how removing it from your system for just
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10 days can detoxify your body and get you on the right path to
long-term well being.
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10-Day Sugar Detox can help you kick your sugar habits with four
different 10-day detox plans that meet you where you are and take you
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where you want to be. Make no mistake: These detoxes are restrictive
and require a firm commitment, but they’re also highly structured,
sensible, and intended to free you from your sugar addiction. In the
process, they assist in the removal of toxins, establish smart eating
habits, and jump-start your body’s healing process.
The four detoxes each come with a 10-day meal plan to ensure
that you cut out all refined sugars over a 10-day period. One of the
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detoxes even offers all-vegetarian meals for those interested in going
both sugar-free and meat-free.
Whether you’re looking to lose weight and keep it off, build better
eating habits, live cleaner and longer, stave off disease, or do any
combination of these, 10-Day Sugar Detox can be your meal ticket to
a healthier life.
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10 • INTRODUCTION
PART I
THE SUGAR DETOX SOLUTION
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ONE
ARE YOU READY

TO QUIT SUGAR?
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An innocent spread of jam across your toast, that late-afternoon
pick-me-up soda, even a ladle of your dinner pasta sauce . . . they all
contain some sugar. The amounts may seem small and insignificant
by themselves, but they add up in a big way. Day after day, month
after month, you consume much more sugar than you realize, and
over time that can lead to serious problems such as obesity, heart
disease, and type 2 diabetes, not to mention feelings of fatigue,
inability to focus, and indigestion.
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As this book shows, these everyday food choices can be the root
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cause of many of your health and wellness issues. But in order to
break your addiction and free yourself from excess sugar, you have to
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be ready to quit. Only then can you begin to detoxify your body so it
can heal itself.
A Healthier Lifestyle Begins Now

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As the saying goes, you’re bound to lose every race you don’t enter.
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So if you want to feel more energetic, lose weight, sleep better, think
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more clearly, and live longer, then you have to change your lifestyle.
But how do you begin? And what comes afterward? If you’re
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reading this book, you’ve already made a great first step toward
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booting added sugars from your diet and reaping the health benefits
that will inevitably follow. Now you just need to learn the ins and
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outs of the plan, and you’ll be well on your way to a healthier mind
and body.
The 10-Day Sugar Detox plan is easy to follow, requires only a
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short time commitment, and can even be customized to your individ-

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ual tastes, dietary restrictions, and budget. In this book you will find
four different color-coded meal plans to choose from, all of which are
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free of gluten. While other sugar detox plans serve up the same item
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day after day for regular meals—e.g., a protein shake for breakfast—
here you are offered choices to keep your meals flavorful and varied.
By following one of the four detox plans outlined here, you can
break your sugar dependency once and for all, cleanse your body,
restart your sluggish metabolism, and get your health moving in the
right direction. In the span of your life, a 10-day period barely
registers, yet if you stick with the sugar detox plan outlined in this
book, you’ll find even that short period of time can make a big
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difference. It won’t always be easy, but after just 10 days you can free
your body of refined sugar and create better dietary habits that can
last a lifetime.
Reasons to Do a 10-Day Detox

The 10-Day Sugar Detox is your blueprint for building a new outlook
on what and how to eat. It’s not a quick fix or one-time solution. It’s
not something that must be repeated every few months to work. It’s a
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strategy to teach you better eating habits and cleanse your body so
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you can grow healthier. In just 10 days you can begin to feel the
various wonderful effects of a life less dependent on sugar. Here are a
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few of the results you can expect from the plans offered here:
WEIGHT LOSS. Research has shown that eating more sugar is tied to
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weight gain and eating less sugar is linked to weight loss. For exam-
ple, one national literature review in the American Journal of Clinical
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Nutrition noted an association between intake of sugar-sweetened
beverages such as soda and weight gain. If you want to stop the yo-yo
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dieting, lose those extra pounds, and keep them off, then you need to
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detoxify your body from sugar.
BETTER EATING HABITS. When you’re able to overcome your sugar

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addiction, you replace those sugary foods with healthy choices. You’ll
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eat more whole fruits and vegetables, vitamin-packed greens, lean

meats, wholesome grains, and “good” fats. No more processed and
packaged items. No more eating out of a box. Without the overload of
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sugar, you’ll realize that real food does not have to be created. It
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already exists in its pure, natural form and provides all the nutrients
you need to cleanse and nourish your body.
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BETTER SLEEP. According to data obtained from an assessment tool

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called the National Health Interview Survey, almost 30 percent of

adults get less than six hours of sleep per night on average, which is
far below the seven to eight hours most experts recommend. Excess
sugar may be the reason you have trouble falling asleep or keep
waking up during the night. Longtime sugar addiction can lead to
anxiety and depression, and both conditions are known to disrupt
sleep patterns. And since sugar is an energy source, you may often

What Is a Detox?
Detox is short for detoxification, which is a natural, ongoing process.
Every second of every day, your body is detoxifying itself. Your skin,
kidneys, liver, intestines, and lymphatic system all work alone and
together to purify your body by neutralizing and/or eliminating
toxins. Toxins are anything that can cause potential harm, whether
they come from the environment, food, or other exposure.
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Every day people ingest or are exposed to chemicals, which can
get deposited in the body’s fat cells. A 2009 data review published
in the International Journal of Environmental Research and Public
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Health showed that some of these toxins may serve as endocrine
disrupters, which can lead to weight gain.
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Detox diets are dietary plans designed to help support your detox
system as well as remove toxins and protect the body from future
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invaders. The philosophy is that by eliminating specific foods and
emphasizing others, you can heal the body and boost the
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performance of your natural detox system.
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reach for sugary foods and drinks to fuel your sluggish mornings.
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Breaking your sugar habit can reset your sleeping patterns and help
you get the slumber you need for a healthy body and brain.
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HEALTHY DIGESTION. The National Institute of Diabetes and Digestive

and Kidney Diseases notes that certain sugars, like lactose, may
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cause digestive issues in intolerant individuals. These sugars often

trigger digestive issues like gas, bloating, cramps, and diarrhea.
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Take out the sugar, though, and you can begin to repair your
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digestive tract and end stomach problems. Also, when you remove
sugar from your diet, you avoid consuming sugar-laden processed
foods. These foods are often broken down into molecules that your
body senses as toxic and fires a surge of antibodies to fight. If you
depend on processed foods, you put your body on autopilot to wage
a constant attack.
Are You Ready to Quit Sugar? • 15

What to Expect During the 10-Day Detox
Lasting change, such as cutting down on added sugar in your diet,
demands commitment and dedication in order to be successful. The
10-Day Sugar Detox plan can help you create the change you desire,
but you have to be prepared to face some challenges along the way.
Higher Grocery Bills

You’re about to become more mindful of what you eat, how much, and
how often. When you hit the grocery store to shop for this detox,
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you’ll be purchasing whole foods; fresh and sometimes organic
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produce, herbs, and spices; and other ingredients that might be
entirely new to you. They are absolutely healthier than what you have
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been eating, but odds are they’ll cost more too. Don’t let that discour-
age you. A sugarless diet is not inherently an expensive one. The
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initial cost spike is because a change such as this requires starting
anew with what you buy. If your diet consists of a fair number of
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packaged and frozen foods, and if your pantry is relatively low on
herbs, spices, and healthy cooking oils, it might feel like you’re
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stocking a kitchen from scratch. If you are used to cooking “whole

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foods” on a regular basis but simply want a rigorous program to get

sugar out of your diet once and for all, you might find that you don’t
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have to buy many new pantry items at all.

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Keep in mind that you’ll get use out of pantry staples, such as
flours and oils, over and over again. You will need to replenish the
fresh foods more often, of course, but take heart in knowing that
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you’ll be eating the very best that nature has to offer. You are invest-
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ing in your health for today and tomorrow. Every extra dollar you
spend now can keep you from potentially costly medical issues
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down the road.

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More Time Spent in the Kitchen

Whether you love to cook or are a complete novice, you will become
more kitchen savvy following this 10-day detox. Because you’ll be
more involved with your eating—from shopping to cooking—this is a
wonderful opportunity to embrace your culinary skills and take
charge of your meal preparation. But the best part is that the four
meal plans offered here are designed to be low-maintenance with

easy-to-follow instructions. If the kitchen is an unfamiliar place, keep
in mind that you may have to adjust your mind-set and schedule to
accommodate your new eating lifestyle. You may have to prep parts
of meals beforehand and give yourself the extra time to cook until
you find your groove. You only have to be this new kind of chef for
10 days, but you may find yourself referencing the techniques and
recipes in this book long after you’ve completed your detox.
Regular Exercise Requirements
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Changing your diet is only part of the equation. You also have to
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incorporate some kind of physical activity. As your body and its
systems begin to adjust to the detoxification process, exercise
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becomes vital. A regular exercise routine consisting of at least 30
minutes per day can fuel your body and brain as well as fight off
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cravings for sugar during the 10-day plan and beyond. When you
don’t exercise, you’re more likely to crave sugary foods for comfort,
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especially when faced with stress. It doesn’t matter what you do, as
long as you commit to something. Run or jog, take a Zumba class, do
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yoga, go for a walk, ride your bike, or swim. Focus on what you enjoy,
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and go from there. But get moving.

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Sugar Withdrawal
Your body is used to sugar. It expects it and depends on it. So now
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that you’ll suddenly be removing it and depriving your system of

what it craves, you’ll experience some form of withdrawal. You should
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also be aware that replacing sugary junk with high-fiber, whole

foods can also cause some initial digestive distress. It’s natural but
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short-term. For the first couple of days the symptoms may vary in
frequency and severity, often including uncomfortable sensations
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like nausea, fatigue, headaches, irritability, anxiety, and moodiness.

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But this is a good thing, as it signals that your body is detoxing and
beginning to heal. As your system gets less accustomed to relying on
sugar, it will adjust and begin to work at more optimal levels. See
chapter 3 for more information on preparing your body for a sugar
detox and dealing with withdrawal symptoms as they arise.

You Can Do It
One of the advantages of this sugar detox is its duration. It lasts for
only 10 days and is therefore far less intimidating than other plans
that stretch over 21 days, 8 weeks, or even longer. And since your
initial obligation is so brief, there is little opportunity to lose focus
or excitement.
It’s tough to find any other kind of lifestyle strategy that can
institute such lasting behavior in such a short period. You cannot
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begin a workout plan and expect huge results in only 10 days. Nor
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can you lose a significant amount of weight on a 10-day diet without
embracing drastic, potentially dangerous eating habits.
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But in only 10 days, the sugar detox can break your sugar addic-
tion and help you learn new eating and lifestyle habits that can
accelerate your life in a new direction. You will eat smarter and more
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healthily and feel better and stronger. Everyone has 10 days they can
devote to making such fundamental changes.
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Consulting a Doctor
It’s essential that you consult with your physician before undertak-
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ing any kind of nutritional plan or diet, but especially if you have any
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type of medical condition or are taking prescription medication. Any

sudden change in your diet, as with the 10-Day Sugar Detox, may
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affect how medication interacts in your system. Even if you’re in ideal

health with no major medical issues, your doctor should be aware of
your intentions and goals in order to provide necessary advice and
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guidance. Depending on your age, gender, and medical background,

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you may need to adjust the recipe strategy here to meet your indi
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Sugar by Any Other Name
Sugar goes by many different names. The obvious ones have sugar,
juice, or syrup as part of their names or end with “ose,” like
fructose, sucrose, dextrose, saccharose, and maltose. Others,
especially artificial sweeteners, sugar substitutes, and sugar
alcohols, sound like they belong in a lab. Scan food labels for any of
these names, and be sure to avoid them during your sugar detox:
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■■ Acesulfame potassium ■■ Lactitol
Agave nectar Maltitol
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■■ ■■
■■ Aspartame ■■ Maltodextrin
Cyclamate
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■■ Dextrin ■■ Neotame
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■■ Diatase ■■ Panocha
Erythritol Polydextrose
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■■ ■■
Ethyl maltol Saccharin

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■■ ■■
■■ Fructamyl ■■ Sorbitol
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■■ Glycerol ■■ Sucralose
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■■ Glycyrrhizin ■■ Tagatose
Hydrogenated starch Treacle

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■■ ■■
hydrolysate
■■ Xylitol
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■■ Isomalt
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TWO
SUGAR AND
HOW IT WORKS
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Before you shake off sugar, you need to know what it is and how it
works. First of all, it’s important to note that sugar itself is not “evil.”
In fact, your body relies on glucose—or simple sugars—for energy.
Carbohydrates and Sugar

During the digestive process, the carbohydrates found in food are
broken down into single glucose molecules that are then released
into the blood to fuel cells with energy. The three types of carbohy-
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drates that are converted to glucose in the body are starch, fiber,
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and sugar, and each type breaks down differently according to its
molecular makeup.
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Starch and fiber are complex carbohydrates, sometimes referred
to as “good” carbs. They can be made up of hundreds of molecules of
sugar and therefore take longer to digest, resulting in a slow, steady
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introduction of glucose to the bloodstream.
Sugar is a simple carbohydrate and has been labeled a “bad” carb
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because its components break down very quickly, which makes them
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more likely to cause spikes in blood sugar. Sucrose is the simple
sugar (think of table sugar) that we tend to add in cooking, but some
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whole foods naturally contain simple sugars, too—for example,

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fructose in fruit and lactose in milk are simple sugars. Because whole
foods offer many benefits to the body, it’s shortsighted to dismiss
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them from the diet on the sole basis that they contain simple sugars.
Natural and Refined Sugars

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Where your body gets sugar from makes a huge difference. The easiest
way to look at sugar is to split it into two groups: natural and refined.
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NATURAL SUGAR. Found in whole foods like fruits and milk, natural
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sugar (as previously mentioned) is also in vegetables, beans, nuts,

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and whole grains. Though in its simplest state it has the same
makeup as refined sugar, natural sugar also comes with good stuff
like disease-fighting antioxidants, phytonutrients, essential vitamins
and minerals, and fiber. The presence of fiber makes a significant
difference because it slows down the absorption of sugar, which
moderates its impact on your blood sugar levels. Fiber also expands
in your gut, making you feel full so you’re less likely to overconsume.
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That said, not all natural sugar foods are the same. Some fruits,
such as cherries and grapes, contain particularly high amounts of
natural sugar. These are delicious, wholesome fruits that have a place
in a regular diet, but their sugar content is higher than appropriate for
a detox. Lemons, limes, and some berries (such as blueberries and
blackberries) have very low levels of sugar, so they are allowed in
small quantities on the detox. They won’t get you craving sugar. To
help break your addiction and curb your dependency on sugar, you
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have to keep blood sugar levels in check, and these sources of natural
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sugar do that while providing your body with other vital nutrients.
Although fruit is beneficial to your health, it is the most powerful
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in its natural whole state. Once fruit has been altered in any way
through cooking or juicing, its nutritional benefits decline and its
fiber becomes less constructed. So while that morning glass of
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orange juice is still rich in nutrients, its much higher concentration of
sugar and much lower amounts of fiber make it an unwise choice for
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the detox plan. This is also true for all other fruit food, such as
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applesauce and jams.
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REFINED SUGAR. A refined sugar is one that is added to foods during

processing, used in cooking and baking, stirred into coffee or tea, or
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sprinkled on cereal. The problems with refined sugar are its fast rate
of metabolism, lack of healthy nutrients, and inability to make you
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feel full. Refined sugar is quickly broken down into glucose. The
increase in glucose spikes insulin and blood sugar levels, giving you
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a quick surge of energy. If you don’t use this energy immediately,

your body can turn it into fat. And because it lacks fiber, refined
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sugar gets digested quickly and doesn’t give your brain time to
register that you’ve had enough, so you may eat more and more sugar
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to satisfy your hunger.

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Sugar Overload
We’ve established that your body turns extra glucose into fat, but it’s
worth understanding the process a bit more, as well as why high fat
storage is more than just a cosmetic problem.
When there is an excess of glucose in the bloodstream, the liver
converts some of it into fatty acids—that is, fat—and deposits it back

Is Detox Possible
While Eating Natural Sugars?
The short answer is yes. Again, sugar is not an evil substance. It
has a role in your overall health and wellness. But for the 10-Day
Sugar Detox, you want to break that dependency on sugar and cut
out the sweet cravings. Though you will refrain from most refined
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sugar sources while on the detox, certain natural sugars—the
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kinds found in fruits and dairy—are allowed in moderation. They
supply essential nutrients as well as fiber to help control appetite
and provide feelings of satisfaction.
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into the bloodstream. Here it tours your body and then gets stored
away. Common fat deposit areas include the stomach, hips, butt, and
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breasts. When your body stores too much fat, health problems can
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develop such as high blood pressure, low metabolism, and a weak-
ened immune system. Some of that glucose in the bloodstream also
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gets converted to low-density lipoprotein, more commonly known as

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LDL or “bad” cholesterol, which can form plaque in blood vessels and
increase your risk of heart attack.
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The Role of Insulin

When sugar intake balloons, so, too, does the body’s production of
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insulin. Insulin has a very specific job: to regulate the amount of

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glucose in the blood. Whenever you consume foods that are broken
down into glucose, insulin is released into your bloodstream and
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distributed to cells throughout the body. The insulin attaches itself to

individual cells and allows the glucose to move from the blood into
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the cell, where it is converted to energy. When you consume large

amounts of sugar, sending a flood of glucose into the bloodstream,
the body reacts with a spike in insulin. If these spikes become a
regular occurrence, they compromise the body’s ability to properly
control blood sugar—and may lead to metabolic problems, including
an increased risk for type 2 diabetes.
Sugar and How it Works • 23

Any remaining glucose travels into your liver, as mentioned earlier,
and muscles. When your muscles reach their sugar capacity, your body
also slows its insulin production. Blood sugar levels fall. Your appetite
increases, which makes you crave more food—often the sugary kind—
and the stress hormone cortisol is activated. Cortisol triggers the
release of stored glucose from the liver, which, combined with the
extra food you probably ate thanks to your new appetite, begins the
entire sugar-overload/fat-storage process again. According to Today’s
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Dietitian, a magazine written for nutrition professionals, when cortisol
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is “chronically elevated,” or too high over an extended period of time,
it can harm the healthy operation of the immune system, increase the
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risk of chronic disease, and negatively affect weight.
Sugar Addiction
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With the list of nasty side effects growing by the day, there seem to
be more and more reasons to banish added sugars from our diets—
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and yet processed foods and sugary soft drinks show no signs of
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disappearing from grocery store shelves nationwide. The problem?
It seems that the more sugar you eat, the more sugar you crave.
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There’s a reason why experts call it a sugar addiction. In many

ways your dependence on sweets is similar to drug use. In 2008,
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research led by Bart Hoebel, PhD, at the Princeton Neuroscience

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Institute found that intermittent sugar intake in rats caused changes

in the animals’ brains and behavior similar to those from drugs such
as cocaine, morphine, and nicotine. In Hoebel’s studies, the animals
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also experienced withdrawal symptoms when their sugar was taken

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away, such as anxiety, isolation, and intense cravings.

When you consume sugar, your brain releases a surge of the
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neurotransmitter dopamine, also known as the “feel-good hormone.”

It makes you feel content and relaxed, which is why that slice of cake
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or cold soda is so pleasing, especially when you are stressed. It

doesn’t just taste good—it feels good, too. And especially for those
prone to addiction, it can be a very hard habit to break.
Beyond Cookies and Cake: Six Foods to Limit or Exclude

Some sources of sugar are easy to target for elimination—for example,
cookies, cake, candy, and junk food like snack and processed foods.

But there are also foods you don’t associate with high sugar that are
equally important to stay away from during your 10-day detox. The
following six items are excluded or restricted in the 10-Day Sugar
Detox’s four meal plans as they contain either high amounts of sugar
or simple (“bad”) carbohydrates. These foods may offer specific
nutritional qualities, but for this sugar detox you want to limit their
role in your diet.
1. Gluten. Not allowed. Gluten is a combination of two proteins,
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gliadin and glutenin, found in wheat, barley, and rye. It is
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ground into flour that is then used to make bread, pizza,
cereal, pasta, pastries, crackers, and cookies. Gluten is what
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gives these foods their doughy elasticity and chewy texture. It
is also added to foods like processed soups, salad dressings,
and condiments and drinks such as beer. Gluten-free diets are
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not optional for people with celiac disease, who have trouble
digesting gluten, or for those with gluten sensitivities. But
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numerous foods containing gluten are also sources of simple
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carbohydrates.
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2. Caffeine. Not allowed. The elimination of caffeine has several

purposes in a sugar detox. It helps you resist the temptation to
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add sugar to your morning coffee or tea, and it helps cut out
sugary beverages like soda and sports drinks. Caffeine is also
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a stimulant and reacts in the body much like sugar. If you

want to detoxify your body and break your dependency on
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sugar, you want to avoid anything that might replicate the

effects of sugar. This allows your body and brain to reset from
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the constant bombardment of stimulation.

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3. Grains. Allowed on some meal plans. Grains are carbohydrates,

and as this chapter has shown, carbs get converted into sugar in
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the body. They’re good in that they offer high nutritional quality
and also provide a quick energy source, which is why they’re
popular for pre- and post-workout meals and snacks. But since
carbs are digested quickly in the body, it takes longer for your
brain to register when you are full, and this can lead to over
eating. Since the 10-Day Sugar Detox helps you better manage
your blood sugar, you want to be careful with foods that can

cause sudden spikes. Grains aren’t on the “no” list for all detox
plans, but they are used sparingly.
4. Legumes. Allowed on some meal plans. Legumes have a
similar story to grains. They’re a great protein source,
especially if you are a vegetarian or limit your intake of meat.
They may also help prevent the onset of type 2 diabetes, notes
a 2008 study in the American Journal of Clinical Nutrition.
The study showed that legume consumption was inversely
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correlated with development of the condition. Yet, a major
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drawback of legumes is their lectin content. Lectins are sticky,
carb-binding proteins that can attach to the intestinal lining
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and, according to the British Medical Journal, can have an
inflammatory effect on the digestive system. While some
people have no reaction to lectins, those who do can follow the
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detoxes that do not contain legumes without worry.
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5. Dairy. Allowed on some meal plans. Dairy is allowed on some
of the plans—for vegetarians, for whom it can provide an
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importance source of calcium and protein, and for those
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easing into a sugar detox for the first time. It is not allowed on
the more restrictive detox plans because meat provides the
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necessary protein, and because those inclined to be very strict

about detoxing may not want even the natural sugar (lactose)
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found in dairy.
Regardless of the plan you undertake, you may wish to
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consider giving up dairy for the 10-day period. Dairy products

like milk, yogurt, and ice cream contain high amounts of the
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sugar lactose. Many adults have lactose intolerance, a

condition that impedes the body’s digestion of lactose and
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results in uncomfortable symptoms such as bloating and gas.

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This can interfere with digestion and cause extra stress. In

fact, WebMD estimates that between 30 and 50 million
Americans have some degree of lactose intolerance.
Some people may tolerate dairy poorly for additional
reasons as well. According to the Mayo Clinic, both of milk’s
primary proteins, casein and whey, may cause allergic
reactions in sensitive individuals. Food Allergy Research and

Fruit and Dairy Allowed Per Day
For those following detoxes that allow fruit and dairy, keep in mind
that these meal plans are limited to no more than 2 servings of
each per day. Here’s a guide to what 1 serving entails:
■■ 1 serving fruit = 1 cup or 1 piece
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■■ 1 serving dairy = 1 cup milk or yogurt, ⅓ cup shredded
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cheese, 1.5 ounces hard cheese, or ½ cup ricotta cheese
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Education (FARE) notes that about 2.5 percent of children
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under the age of three have milk allergies. Reactions can
range from mild inflammation to life-threatening anaphylaxis.
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6. Fruit. Allowed but restricted. Fruit is not eliminated on the
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10-Day Sugar Detox, but it’s limited to a very small number of
fruits across all four meal plans: avocados, green-tipped
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bananas, blackberries, blueberries, lemons, limes, straw

berries, and tomatoes. While fruit boasts many nutritional
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benefits, especially fiber, it can also have high levels of the

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natural sugar fructose. Though the health benefits of fruit are

indisputable, to fully detoxify your body from sugar, you have
to block out the major everyday sources. And fruit can feed
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your body a steady supply of sugar, whether it is whole, frozen,

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juiced, dried, or canned (with added juice).

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Zero/Low Calorie
and Sugar-Free Foods
These foods may sound better for you than others, but that
doesn’t mean they’re not packed with added sugars. Here’s a look
behind these misleading labels.
Zero/Low Calorie. Sodas and foods labeled with low or no
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calories sound like they’re good for you, but what they lack in
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calories they make up for in sugar and additives. They often
contain artificial sweeteners and sugar alcohols. Research in
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Obesity Reviews finds that consuming large amounts of these food
products can interfere with the natural bacteria in your intestines,
which slows your metabolism and disrupts the body’s way of
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signaling that you are full and satisfied.
Sugar-Free. “No sugar” does not mean an absence of sweet
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eners. “Sugar-free” means that a product contains less than
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0.5 grams of sugars per serving, according to the Food and Drug
Administration. However, companies can make a sugar-free
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claim by also using artificial sweeteners or sugar alcohols. Most

foods that contain artificial sweeteners are highly processed and
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offer little in terms of nutrition.

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PART II
YOUR 10-DAY DETOX
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THREE
CHOOSING YOUR DETOX

AND PLANNING FOR IT
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In this section, you’ll find four different 10-Day Sugar Detox meal
plans to suit your individual needs. The plans range according to
restrictions, from allowing both full-fat dairy and gluten-free grains
to excluding both. Under the heading for each meal plan, you’ll find
a brief description of the foods included and excluded from that plan,
a schedule of meals to eat during your 10-day detox, and a detailed
shopping list. Each meal plan includes 10 days’ worth of breakfasts,
snacks, lunches, and dinners. Simply prepare and enjoy the sug-
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gested meal at the designated time each day for the entire 10-day
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meal plan.
During a sugar detox, it’s likely that you’ll be especially aware of
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your sweet tooth. The meal plans provided here do not include a
traditional dessert, of course. But in chapter 12, you’ll find a handful
of recipes for after-dinner treats that serve up sweet or savory bites,
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with no added sugars. When you’re tempted to cheat, turn to this
chapter. You won’t be cheating, but it just might feel like you are.
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Which Detox Is Right for You?
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One of the most valuable features of this sugar detox cookbook is

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that there isn’t only one detox that everyone has to do. People detox
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for various reasons and have different health concerns, habits, and
motivations. You can select a detox plan that accommodates your
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individual nutritional needs and preferences. In order to help you

make the right choice, refer to the four color-coded profiles below,
which provide examples of the lifestyle and dietary preferences of
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the followers of each plan.

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Each of these meal plans limits fruit to two serving per day,
and none of them allows beverages such as alcohol, fruit juice, or
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soft drinks.
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● Orange Plan
The Orange meal plan excludes poultry, fish, and meat. This plan
includes limited full-fat dairy products and gluten-free grains and
legumes to ensure that those eating vegetarian for the duration of
the detox consume enough fat and protein. Dairy is limited to one
serving (see chapter 2, page 26 for specific serving information).
31
This plan is recommended for individuals who:
■■ Have never completed a sugar detox before
■■ Have been following a vegetarian diet or are interested in
following a vegetarian diet for a short period of time
■■ Have no known food allergies or intolerances
■■ Have made few to no significant changes to their recent
dietary habits
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● Yellow Plan
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The Yellow meal plan is the least restrictive of the four plans, but you
shouldn’t interpret that to mean that it is the easiest. This plan
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includes meat as well as limited full-fat dairy products, gluten-free
grains, and legumes. Dairy is limited to one serving (see chapter 2,
page 26 for specific serving information).
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■■ Have never completed a sugar detox before
Have few dietary restrictions or have never made significant
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■■
dietary changes before

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■■ Have no known food allergies or intolerances

Have made few to no significant changes to their recent
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■■
dietary habits
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● Green Plan
The Green meal plan is moderately restrictive in the sense that it
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includes meat and full-fat dairy but excludes grains (even gluten-free
grains) and legumes. Dairy is limited to one serving (see chapter 2,
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page 26 for specific serving information).

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Are familiar with detoxing and may have tried a detox before
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■■
■■ Have some experience with making conscious changes to

their diet
■■ Prefer not to eat gluten (or are medically restricted from
doing so)
■■ Are familiar or have experience with the Paleo diet or
similar diets

A Word on Supplements
Many detoxification plans advocate the use of supplements—
either individual vitamins and minerals or multivitamins and
vitamin formulas—to ensure that your body gets the nutritional
support it needs. Food is always the best option. For the 10-Day
Sugar Detox, no supplements are required; if you follow the meal
plans provided in this book, your body will have all the nutrients it
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needs during the detoxification process.
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● Blue Plan
The Blue meal plan is the most restrictive of the four plans, but it
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should not be interpreted as the most difficult plan; if this meal plan
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is right for you, you have already given serious thought to restricting
various foods from your diet. This plan includes meat but excludes
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all dairy, grains, and legumes.
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■■ Are familiar with detoxing and/or have successfully

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completed a detox
Have made significant conscious changes to their dietary
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■■
habits in the past

■■ Have food allergies or intolerances (especially to wheat,
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gluten, or dairy)
Have experience with the Paleo diet or similar diets
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■■
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Choosing Your Detox and Planning for It • 33

● ORANGE PLAN
When following the Orange meal plan, you will consume eggs and
dairy, vegetables, nuts and seeds, and gluten-free grains and
legumes. This meal plan also includes soy products and is ideal for
those who wish to follow a vegetarian diet.
Meal Plan
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MEAL RECIPE PAGE
BREAKFAST Banana-Walnut Morning “Sundae” 76
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SNACK Spicy Roasted Chickpeas 92
DAY 1
LUNCH Curried Carrot Soup with Basil 121
DINNER Quinoa “Tabbouleh”
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Double-Boiler Scrambled Eggs
142
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BREAKFAST
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SNACK Crunchy Kale Chips 94
DAY 2
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LUNCH Arugula and White Bean Salad 115
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DINNER Ricotta-Stuffed Spaghetti Squash 134
BREAKFAST Breakfast Grains with Hazelnuts 77

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SNACK Lemon-Marinated Olives 98

DAY 3
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LUNCH Quick Curried Lentil Stew 122
DINNER Spinach and White Bean Stew 148

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BREAKFAST Crustless Spring Quiche 86
Savory Couch Nuts 95

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SNACK
DAY 4
LUNCH Green Tea Smoothie 72

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DINNER Ratatouille 144

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BREAKFAST Grain-Free Granola 79
SNACK No-Mayo Deviled Eggs 99

DAY 5
LUNCH Ratatouille-Stuffed Peppers 146
Grilled Portobello Mushrooms with 128

DINNER
Whipped Parsnips

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MEAL RECIPE PAGE
BREAKFAST Mexican Eggs 87
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SNACK Strawberry-Almond Smoothie 73
DAY 6
LUNCH Lemon and Arugula Pasta 130
DINNER
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Asian Slaw with Thai Tofu
Poached Eggs with Tomato, Basil, and Avocado

139
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BREAKFAST
SNACK Scallion Tofu Dip 102

DAY 7
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LUNCH Lemon-Lime Detox Smoothie 74
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DINNER Sesame-Ginger Soba Noodles 141
Nutty Almond Butter–Banana Bites 75

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BREAKFAST
SNACK Roasted Edamame with Cracked Pepper 101

DAY 8
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LUNCH Sweet Pea Soup 119
DINNER Lentil–Brown Rice Casserole 136

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BREAKFAST Chocolate-Blackberry Frappé 70
Savory Green Smoothie 71

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SNACK
DAY 9
LUNCH Balsamic Quinoa-Spinach Salad 110

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DINNER Spiced Chickpeas with Grilled Tofu 137

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Crunchy Kale Chips 94

DAY 10
SNACK
DINNER Spinach and Feta Summer Squash “Pasta” 132

Shopping List
Fresh Produce and Herbs: Cabbage, napa (1 head)

Days 1–5 Cilantro (1 bunch)
Arugula, 1 (6-ounce) bag Mushrooms, sliced, 1 (8-ounce)
Avocado (1) package
Banana, green-tipped (1) Oregano (1 bunch)
Basil, fresh (1 small bunch) Pepper, jalapeño (1)
Scallions (1 bunch)
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Bell peppers, assorted colors (7)
Carrots (2) Spinach, baby, 1 (8-ounce) bag
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Celery (1 stalk) Tomatoes (10)
Cilantro, fresh (1 bunch) Squash, yellow or zucchini (2)
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Cucumber, English (1)
Dairy and Eggs
Eggplant (1)
Cheese, Cheddar (4 ounces)
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Garlic (3 bulbs)
Cheese, feta, crumbled,
Ginger root (1 knob)
1 (8-ounce) container
Kale (3 bunches)
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Cheese, mozzarella (2 ounces)
Lemons (8)
Cheese, Parmesan, grated
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Limes (2)
(4 ounces)
Mushrooms, portobello (4)
Cheese, ricotta, 1 (12-ounce)
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Onions, yellow (6)

container
Parsley, fresh (2 bunches)
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Cream, heavy (½ pint)

Parsnips (4)
Eggs (2 dozen)
Scallions (1 bunch)
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Yogurt, Greek, plain,

Spinach, baby, 1 (5-ounce) bag 1 (6-ounce) container
Squash, spaghetti (1)
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Squash, yellow (1) Frozen Foods

Tomatoes (16) Blackberries (8 ounces)
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Broccoli (10 ounces)

Fresh Produce and Herbs:
Carrots, chopped (16 ounces)
Days 6–10
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Edamame, shelled (16 ounces)

Avocado (1)
Peas, green (16 ounces)
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Bananas, green-tipped (3)

Spinach (20 ounces)
Basil (1 bunch)
Strawberries (8 ounces)
Bell peppers, red (1)

Pantry Items
Herbs and Spices Pumpkin seeds

Bay leaf Sesame seeds
Black pepper Walnuts
Cayenne pepper
Flours and Grains
Cinnamon, ground
Pasta, gluten-free
Cumin, ground
Rice, brown
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Curry powder
Noodles, soba
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Ginger, ground
Quinoa
Mustard powder
Nutmeg, ground Canned Goods
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Paprika Chickpeas, 3 (15-ounce) cans
Red pepper flakes Cannellini beans,
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Salt, coarse 2 (15-ounce) cans
Tarragon, dried Coconut milk, 3 (15-ounce) cans
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Lentils, 2 (15-ounce) cans
Oils and Vinegars
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Oil, coconut Other
Oil, extra-virgin olive Broth, vegetable,
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Oil, sesame 3 (32-ounce) cartons

Vinegar, balsamic Chia seeds
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Vinegar, red wine Cocoa powder

Vinegar, rice Milk, almond
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Vinegar, white distilled Milk, coconut, unsweetened,

1 (32-ounce) carton
Nuts, Seeds, and Nut Butters
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Olives, green
Almonds
Tamari, wheat-free
Almond butter
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(or coconut aminos)

Cashews Tea, green
Coconut, unsweetened shredded
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Tofu, silken (4 ounces)

Flaxseed, ground Tofu, extra-firm (16 ounces)
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Hazelnuts Vanilla extract

Pecans Worcestershire sauce,
Pistachios, shelled vegetarian

● YELLOW PLAN
When following the Yellow meal plan, you will consume meat, fish,
and eggs; vegetables; nuts and seeds; and limited amounts of
gluten-free grains and legumes and full-fat dairy.
Meal Plan
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MEAL RECIPE PAGE
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BREAKFAST Cheesy Bacon Breakfast Casserole 81
SNACK Spicy Roasted Chickpeas 92

DAY 1
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LUNCH Sweet Pea Soup 119
DINNER Baked White Fish Fillets 158
BREAKFAST
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Banana-Walnut Morning “Sundae” 76
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DAY 2
LUNCH Chicken Salad with Walnuts 109

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DINNER Creamy Spinach and Bacon Pie 177
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BREAKFAST Double-Boiler Scrambled Eggs 83

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SNACK Homemade Hummus 97

DAY 3
LUNCH Guacamole Salad with Chicken 114

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DINNER Shrimp Scampi 156
BREAKFAST Egg and Prosciutto–Stuffed Mushroom Caps 84

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SNACK Bacon-Wrapped Chicken Bites 96

DAY 4
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LUNCH Quick Curried Lentil Stew 122
DINNER Hobo Packets 176

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BREAKFAST Breakfast Grains with Hazelnuts 77

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SNACK Savory Couch Nuts 95

DAY 5
LUNCH Steak Salad with Goat Cheese 112
DINNER Ground Beef Casserole with Cheese Crust 183

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DAY 6
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LUNCH Bacon and Broccoli Salad 108
DINNER Meatballs, Your Way 182
BREAKFAST Grain-Free Granola

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DAY 7
LUNCH Asian Slaw with Thai Tofu 139

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DINNER Curry-Ginger Pork Chops 178
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SNACK Cucumber and Tuna Salad Bites 100

DAY 8
LUNCH Lemon and Arugula Pasta 130

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DINNER Chile-Lime Grilled Salmon 160
BREAKFAST Poached Eggs with Tomato, Basil, and Avocado 88

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SNACK Roasted Edamame with Cracked Pepper 101

DAY 9
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LUNCH Balsamic Quinoa-Spinach Salad 110
DINNER Argentinean-Style Beef 181

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BREAKFAST Nutty Almond Butter–Banana Bites 75

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Scallion Tofu Dip 102

DAY 10
SNACK
DINNER Lemon-Thyme Roasted Chicken 174

Shopping List
Fresh Produce and Herbs: Spinach, baby (1½ pounds)

Days 1–5 Thyme (4 sprigs)
Avocados (2) Tomatoes (4 large)
Banana, green-tipped (1)
Dairy and Eggs
Basil (1 small bunch)
Carrot (1) Cheese, Cheddar (32 ounces)
Cheese, goat (2 ounces)
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Celery (3 stalks)
Cilantro (1 small bunch) Cheese, Gruyère (6 ounces)
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Cucumber (1) Cheese, Parmesan (6 ounces)
Dill (1 small bunch) Cheese, Pecorino Romano
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(12 ounces)
Garlic (1 bulb)
Cream, heavy (1 pint)
Ginger root (1 knob)
Eggs (3 dozen)
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Kale (1 bunch)
Milk, whole (1 pint)
Lemons (12)
Sour cream (5 ounces)
Lettuce, romaine (2 heads)
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Yogurt, Greek, plain (8 ounces)
Limes (3)
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Mushrooms, portobello (2) Meat
Onions, green (1 bunch) Bacon (1 pound)
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Onion, red (1) Beef, flank steak (1 pound)

Onions, yellow (4)
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Beef, ground (20 ounces)

Parsley (1 small bunch) Beef, sirloin (4 ounces)
Salad greens (1½ pounds)
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Chicken breasts, boneless

Spinach, baby (1 pound) skinless (5)
Tomato (1 large) Chicken, whole, 1 (5 to 6 pounds)
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Fish, white, 2 (6-ounce) fillets

Days 6–10 Pork chops, boneless, 2
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(6-ounce) chops
Arugula (1½ pounds)
Prosciutto (2 ounces)
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Avocado (1)
Salmon, 2 (6-ounce) fillets
Banana, green-tipped (1)
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Shrimp (12 ounces)

Bell pepper, green (1)
Bell pepper, red (1) Frozen Foods
Broccoli (4 cups) Broccoli (8 ounces)
Cabbage, napa (1 head) Edamame, shelled (8 ounces)
Cucumber, English (1 large) Mixed vegetables (16 ounces)
Pepper, jalapeño (1) Peas, green (1½ pounds)
Onions, green (3 bunches) Spinach (10 ounces)

Pantry Items
Herbs and Spices Pistachios, shelled

Bay leaf Pumpkin seeds
Black pepper Sesame seeds
Cayenne pepper Sunflower seeds, shelled
Chili powder Tahini
Cinnamon, ground Walnuts, raw
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Cumin, ground
Flours and Grains
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Curry powder
Pasta, gluten-free (4 ounces)
Ginger, ground
Quinoa (1 cup)
Mustard powder
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Nutmeg, ground Canned Goods
Paprika Broth, chicken or vegetable
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Red pepper flakes (40 ounces)
Salt Chickpeas, 4 (15-ounce) cans
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Tarragon, dried Coconut milk, 3 (15-ounce) cans
Hearts of palm, 1 (15-ounce) can
Oils and Vinegars
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Olives, green (1 pound)
Oil, coconut
Red peppers, roasted,
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Oil, extra-virgin olive

1 (12-ounce) jar
Oil, sesame
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Tuna, water packed,

Vinegar, balsamic
1 (6-ounce) can
Vinegar, red wine
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Vinegar, rice Other

Vinegar, white Anchovy fillets
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Coconut aminos
Nuts, Seeds, and Nut Butters
Lentils (15 ounces)
Almond butter
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Mustard, Dijon
Almond flour
Tofu, extra-firm (8 ounces)
Almonds, raw
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Tofu, silken (4 ounces)

Coconut, unsweetened shredded
Tortilla chips, gluten-free, baked
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Flaxseed, ground
Vanilla extract
Hazelnuts, raw
Worcestershire sauce, vegetarian
Pecans, raw

● GREEN PLAN
When following the Green meal plan, you will consume meat, fish,
and eggs; vegetables; nuts and seeds; and limited amounts of full-fat
dairy. This meal plan excludes all grains and legumes, even those
that are gluten-free. The Green plan is recommended for individuals
suffering from gluten sensitivities and those who have celiac disease.
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Meal Plan
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MEAL RECIPE PAGE
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BREAKFAST Cheesy Bacon Breakfast Casserole 84
SNACK Lemon-Lime Detox Smoothie 74

DAY 1
LUNCH
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Pumpkin-Sage Soup
Baked White Fish Fillets

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158
DINNER
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DAY 2
DINNER Creamy Spinach and Bacon Pie 177

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BREAKFAST Double-Boiler Scrambled Eggs 83

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DAY 3
LUNCH Guacamole Salad with Chicken 114

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DINNER Shrimp Scampi 156
Egg and Prosciutto–Stuffed Mushroom Caps 84

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BREAKFAST

DAY 4
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LUNCH Steak Salad with Goat Cheese 112

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BREAKFAST Savory Green Smoothie 71

DAY 5
DINNER Ground Beef Casserole with Cheese Crust 183

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MEAL RECIPE PAGE
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DAY 6
LUNCH
Meatballs, Your Way na

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DINNER
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DAY 7
LUNCH Pumpkin-Sage Soup 120

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DAY 8

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Poached Eggs with Tomato, Basil, and Avocado 88

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BREAKFAST

DAY 9
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Bacon-Wrapped Chicken Bites 96

DAY 10
SNACK

Shopping List
Fresh Produce and Herbs: Oregano (1 small bunch)

Days 1–5 Parsley (1 bunch)
Avocados (2) Pepper, jalapeño (1)
Bananas, green-tipped (3) Thyme (1 small bunch)
Basil (1 small bunch) Tomatoes (2 large, 1 small)
Celery (6 stalks)
Dairy and Eggs
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Cilantro (1 small bunch)
Cucumber (1) Cheese, Cheddar (16 ounces)
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Cucumber, English (1 large) Cheese, goat (2 ounces)
Dill (1 small bunch) Cheese, Gruyère (12 ounces)
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Garlic (1 bulb) Cheese, Parmesan (8 ounces)
Ginger root (1 large knob) Cheese, Pecorino Romano
(12 ounces)
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Kale (2 bunches)
Cream, heavy (1 pint)
Lemons (10)
Eggs (4 dozen)
Lettuce, romaine (2 heads)
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Milk, whole (12 ounces)
Limes (3)
Sour cream (5 ounces)
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Mushrooms, portobello (2)
Yogurt, Greek, plain (8 ounces)
Onions, green (1 bunch)
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Onion, red (1) Meat

Onions, yellow (3)
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Bacon, thick cut (2 pounds)

Parsley (1 small bunch) Beef, flank steak (20 ounces)
Sage (1 small bunch)
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Beef, lean ground (20 ounces)

Salad greens, mixed (3 cups) Chicken breast, boneless and
Spinach, baby (1 pound) skinless (3 pounds)
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Tomatoes (3 large) Chicken, whole, 1 (5 to 6 pounds)

Fish, haddock or cod, 2 (6-ounce)
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white fillets
Days 6–10
Pork chops, boneless,
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Avocados (2)
2 (6-ounce) chops
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Basil (1 bunch)
Bell pepper, green (1)
Shrimp (12 ounces)
Broccoli (1 pound)
Celery (6 stalks) Frozen Foods
Cilantro (1 bunch) Broccoli (8 ounces)
Cucumber, English (1) Carrots (16 ounces)
Dill (1 bunch) Mixed vegetables (16 ounces)
Garlic (1 bulb) Peas, green (8 ounces)
Kale (2 bunches)

Pantry Items
Herbs and Spices Hazelnuts, raw

Black pepper Pecans, raw
Cayenne pepper Pistachios, shelled
Chili powder Pumpkin seeds
Cinnamon, ground Sunflower seeds, raw
Cumin, ground Walnuts, raw
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Curry powder
Canned Goods
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Mustard powder
Anchovy fillets (4)
Nutmeg, ground
Broth, vegetable or chicken
Paprika
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(48 ounces)
Red pepper flakes
Coconut milk, 3 (15-ounce) cans
Salt
Hearts of palm, 1 (15-ounce) can
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Tarragon, dried
Olives, green (16 ounces)
Oils and Vinegars Pumpkin puree, 1 (15-ounce) can
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Oil, coconut Tuna, water-packed,
2 (6-ounce) cans
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Vinegar, red wine
Other
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Vinegar, white
Cooking spray
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Nuts, Seeds, and Nut Butters Roasted red peppers,

Almond butter 1 (12-ounce) jar
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Almonds, raw Tortilla chips, gluten-free, baked

Chia seeds Vanilla extract
Coconut, unsweetened shredded Worcestershire sauce
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Flaxseed, ground
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● BLUE PLAN
When following the Blue meal plan, you will consume meat, fish, and
eggs; vegetables; and nuts and seeds. The Blue plan excludes all dairy
and all grains and legumes, including those that are gluten-free. This
plan has the most restrictions of the four and is intended for those
who wish to follow a high-protein, low-carb, or Paleo-style diet.
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Meal Plan
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MEAL RECIPE PAGE
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BREAKFAST Poached Eggs with Tomato, Basil, and Avocado 88
SNACK Lemon-Lime Detox Smoothie 74

DAY 1
LUNCH
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Curried Carrot Soup with Basil
Ratatouille (omit cheese)

121
144
DINNER
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DAY 2
LUNCH Bacon-Wrapped Chicken Bites 96

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DAY 3
LUNCH Lemon-Lime Detox Smoothie 74

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BREAKFAST

DAY 4
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LUNCH Cucumber and Tuna Salad Bites (left over from day 3) 100
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BREAKFAST Savory Green Smoothie 71

DAY 5

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MEAL RECIPE PAGE
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DAY 6
LUNCH
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Strawberry-Almond Smoothie
Meatballs, Your Way (omit cheese)

73
182
DINNER
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DAY 7
LUNCH Pumpkin-Sage Soup 120

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DAY 8
LUNCH Bacon-Wrapped Chicken Bites 96

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DINNER Chicken Fajita Lettuce Cups 175

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BREAKFAST

DAY 9
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LUNCH Cucumber and Tuna Salad Bites (left over from day 8) 100
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DINNER Herb-Marinated Cod 162

DAY 10
LUNCH Green Tea Smoothie 72
Grilled Garlic-Rosemary Pork Tenderloin with 179

DINNER
Steamed Broccoli

Shopping List
Fresh Produce and Herbs: Oregano (1 bunch)

Days 1–5 Rosemary (1 bunch)
Avocado (1) Sage (1 bunch)
Bananas, green-tipped (4) Spinach, baby (8 ounces)
Basil (2 bunches) Tarragon (1 bunch)
Cucumber, English (1 large) Thyme (1 small bunch)
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Eggplant (1 large) Tomato (1 large)
Garlic (2 bulbs)
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Dairy and Eggs
Ginger root (1 large knob)
Kale (2 bunches) Almond milk, unsweetened
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(1 pint)
Lemons (11)
Eggs (2 dozen)
Limes (5)
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Mushrooms, portobello (2) Meat
Onion, red (1) Bacon (1 pound)
Onions, yellow (4)
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Beef, flank steak (1 pound)
Parsley (1 small bunch) Beef, lean ground (12 ounces)
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Sage (1 bunch) Chicken, boneless and skinless
Spinach, baby (1½ pounds) (3½ pounds)
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Squash, yellow (1 large) Chicken, whole, 1 (5 to 6 pounds)

Tomatoes (2 pounds)
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Cod (12 ounces)

Pork chops, boneless,
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2 (6-ounce) chops
Days 6–10
Pork tenderloin (1 pound)
Avocado (1)
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Basil (1 large bunch)
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Bell peppers, any color (2) Frozen Foods

Broccoli (1½ pounds) Carrots (32 ounces)
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Cucumber, English (1 large) Mixed vegetables (16 ounces)

Kale (1 bunch) Strawberries (8 ounces)
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Lettuce (1 head)

Pantry Items
Herbs and Spices Cashews

Black pepper Chia seeds
Cayenne pepper Coconut, unsweetened shredded
Chili powder Flaxseed
Cinnamon, ground Hazelnuts
Cumin, ground Pecans, raw
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Curry powder Pistachios, shelled
Pumpkin seeds
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Mustard powder
Nutmeg, ground Sunflower seeds, raw and hulled
Paprika Walnuts, raw
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Red pepper flakes
Canned Goods
Salt
Broth, vegetable or chicken
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Tarragon, dried
(10 cups)
Oils and Vinegars Coconut milk, 6 (15-ounce) cans
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Oil, coconut Olives, green (16 ounces)
Pumpkin puree, 2 (15-ounce) cans
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Vinegar, red wine Tuna, 2 (6-ounce) cans
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Vinegar, rice
Other
Vinegar, white
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Coconut aminos
Nuts, Seeds, and Nut Butters Tea, green
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Almonds, raw Vanilla extract

Almond butter Worcestershire sauce
Almond flour
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FOUR
PREPARING FOR
YOUR DETOX
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While a 10-day commitment might not seem all that daunting, a
detox of any kind or time span requires a certain amount of prepara-
tion. In order to be successful, you have to properly prepare your
home and your body so you can focus on the detox and be free from
distractions. If you spend the time to ready yourself for change, you
will receive optimum results from the detox.
Preparing Your Kitchen
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Since you are detoxing your body of sugar, you need to do the same
op
for your kitchen. By removing all sugar-laden foods and products,
you can eliminate temptations that can interfere with your meal plan.
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What to Avoid
Before you start your detox, take an inventory of your kitchen. Read
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the labels of everything you find, and get rid of anything that
contains added sugars. If you’re doing a detox that does not allow
io
grains, rice, beans, or legumes, you’ll also want to toss or stash those
items out of sight to reduce temptation. Here are some common
ot
pantry items that are especially high in added sugar and should be
m
evicted from your kitchen while you are on the 10-day detox:
Sweetened drinks like juice, soda, and sports beverages
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■■
■■ Alcohol
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■■ Sugary breakfast cereals (think Froot Loops and Frosted Flakes)

■■ Every kind of artificial sweetener
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■■ Anything containing gluten, which includes all wheat-based

products such as bread, pasta, bagels, crackers, and muffins.
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■■ Caffeine (coffee and caffeinated tea)

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■■ Honey, molasses, and maple sugar

Anything containing hydrogenated oils or refined vegetable oils
Ex
■■
Now open your refrigerator. Some foods that you see in there will
be used sparingly, if at all, on your detox. Remove these foods from
the fridge or push them to the back of the shelves, out of sight:
■■ Milk ■■ Store-bought condiments,
■■ Yogurt such as ketchup,
mayonnaise, and relish
■■ Butter
■■ Store-bought salad
■■ Cheese dressings
51
Kitchen Prep Checklist:
“No” Foods for the Next 10 Days
AVOID ON ALL DETOXES
■■ Alcohol (wine, beer, spirits) ■■ Nonfat and low-fat dairy

products
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■■ Bagels
Pasta made with
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■■
■■ Bread refined flour
Canned fruit
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■■ ■■ Pasta sauce
■■ Canned soup ■■ Popcorn
Cereal
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■■ io ■■
■■ Chocolate ■■ Processed cheese

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■■ Coffee ■■ Refined flour
Crackers
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■■ ■■ Rice cakes
Cream sauce Soda

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■■ ■■
■■ Dried fruit ■■ Soy sauce

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■■ Fruit juice ■■ Store-bought condiments

(including ketchup,
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■■ Granola mayonnaise, relish, and

salad dressings)
Honey
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■■
■■ Tea (other than herbal

■■ Instant oatmeal
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caffeine-free)
■■ Jams and jellies
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■■ White potatoes
■■ Maple syrup
■■ White rice

AVOID ON THE ORANGE PLAN
■■ Fish and seafood ■■ Meat
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AVOID ON THE GREEN PLAN
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■■ Beans ■■ Green peas
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■■ Black-eyed peas ■■ Lentils
■■ Brown rice ■■ Oats
■■ Corn (including corn grits

and popcorn) na■■ Quinoa
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■■ Soy products
■■ Flours made from grains
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■■ Wild rice
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AVOID ON THE BLUE PLAN

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■■ Beans: black, garbanzo, ■■ Green peas

kidney, pinto
Lentils
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■■
■■ Black-eyed peas
■■ Oats
Brown rice
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■■
■■ Quinoa
■■ Corn (including corn grits
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■■ Soy products
and popcorn)
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■■ Wheat
■■ Dairy
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■■ Wild rice
■■ Flours made from grains
Preparing for your Detox • 53

Once you’ve rid your kitchen of high-sugar foods and ingredients,
you may notice that there’s not much left. Put the high-sugar food
items in a box and donate any unopened containers to your local
food bank. Or, if your family won’t be observing the diet, try to
organize a section of your pantry that’s free of these items, and clear
out a “sugar-free” shelf in your fridge, so you won’t be tempted to
cheat during the detox. After the 10 days are up, you can reintroduce
some of these items to your kitchen on a gradual and smaller scale—
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that is, if you still have an appetite for them at all.
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During the 10-Day Sugar Detox, you will be introducing better
foods and ingredients to your diet that are proven to help break
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sugar addiction and detoxify the body. As you follow the meal plans
and use the shopping lists included in this chapter, your fridge and
pantry will reflect a much healthier lifestyle.
A Word About Equipment

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Removing sugar from your diet requires no special equipment. Most
likely, you already have the basic tools you need for a successful detox:
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■■ Food processor
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■■ Mixing bowls
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■■ Pots and pans with thick, heat-conducting bases so that food

cooks evenly
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■■ Sharp chef’s knife

■■ Sharp paring knife
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A refurbished brand-name food processor can be bought for as

little as $40 and will work like new.
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An electric coffee grinder is about $20 and is wonderful for

grinding spices and seeds. Just make sure you wash it well between
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uses if you also plan on grinding coffee beans.

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In several recipes, an electric handheld mixer is used; this tool is

available online for less than $15.
Preparing Your Body

Going “cold turkey” has its advantages and can be effective for some
people, but more often than not, this approach ends up failing.
Remember, your body has been consuming high amounts of sugar

for a long time, and from various sources. It’s used to receiving it
every day and relies on it for an energy source. If you pull the plug on
sugar too abruptly, you will probably face severe withdrawal symp-
toms and end up abandoning your detox before you’ve even begun.
To avoid serious withdrawal symptoms, begin to slowly wean
yourself off of sugar about three days before your detox begins.
Focus on consuming half your usual amounts of caffeine, alcohol,
and sugar. For example, if you always drink two cups of coffee in the
y
morning, cut that down to just one. If your regular lunch includes a
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PB&J, use only half the usual amount of jam. Don’t worry too much
about the sugar you may eat here and there; instead, focus on
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identifying the sugar sources in your daily life. These probably will
be where most of your sugar consumption comes from, and reducing
your intake by 50 percent will help you make great strides toward
breaking your habit.
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Also, begin to increase your intake of noncaffeinated fluids. Begin
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each morning with 16 ounces of hot water with lemon, and drink one
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cup of caffeine-free herbal tea before bed. During the day, drink at
least eight glasses of water. Here are a few more ways to prepare your
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body for a sugar detox:

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■■ Schedule the beginning of your detox over a weekend. You

might want to clear your calendar of social engagements for
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the 10 days. It’s not because you need to sequester yourself to

succeed; limiting situations that will tempt you to cheat
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simply makes it easier on you. This way you can ease into the
detox process before venturing back into your everyday life.
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■■ Avoid any heavy physical activity or arduous tasks during the

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detox’s initial days. You want to keep your energy levels as

high as possible, so refrain from doing any housework or
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chores. Keep everything simple and stress-free.

■■ Before beginning the detox, buy all of your pantry items and
as many of the grocery items as makes sense. Keep in mind
that you might need to make two shopping trips, as fresh
fruits and vegetables are unlikely to last all 10 days.
■■ Start a journal to record your feelings and experiences.
Journaling can be a strong support tool to help you navigate

through rough spots—and also to celebrate your victories,
which can be easy to forget during more challenging moments.
■■ If you’re receptive to it, try to meditate or sit quietly for at least
10 minutes a day leading up to your detox, and continue this
practice every day during the 10-day detox period. It’s important
to support your mind as you work to detox your body.
■■ Clean your home of all clutter, messes, and distractions before
you begin the detox. A clean, comfortable space will help
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reduce stress and promote a relaxing atmosphere.
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■■ Make sure you have a stockpile of brain candy on hand. When
your mind wanders to thoughts of sugar during the detox, turn
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on some music, start a new book, begin a crossword puzzle, or
pop in your favorite movie. These distracters will divert your
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attention and stave off temptation.
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What Your Body Can Expect When Quitting Sugar
Each person will react differently to a sugar detox. Some may not
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notice any major changes, while others will experience various forms
m
of withdrawal. Where you will fall on the spectrum depends on the

level of your sugar addiction, your current health, and whether you
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are a big consumer of caffeine.

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DAYS 1 THROUGH 3: During the early stages of the detox, the most
common symptoms include cravings for sweets that may become
iv
intense, especially if you are used to certain high-sugar foods or

beverages at specific times of the day—for instance, that 2 p.m.
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vending-machine snack or late-afternoon can of Coke. This may

trigger an occasional headache and a feeling of nausea or diarrhea as
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your body copes with the sudden lack of sugar intake.

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DAYS 4 THROUGH 6: At the halfway point, you may encounter old

symptoms, new ones, or various combinations. Your cravings may
continue as before, but with less frequency and intensity. You also
may experience a little fatigue and mental fogginess.
DAYS 7 THROUGH 9: By now your cravings have likely reduced and you
are probably feeling pretty good about yourself (or at least you should

be). A little fatigue may still be lingering, but not to worry: By the time
you complete the detox, the elation you’ll feel will perk you up.
DAY 10:On your last day, you should be almost free of negative
symptoms (if you had any at all). You might feel a bit nervous about
what to eat next and how to start planning your own meals. Keep in
mind that the recipe section of this book contains enough recipes to
carry you well past 10 days. Flip through and revisit your favorites or
try new ones.
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Psychological Effects of Addiction Withdrawal
If you are highly dependent on refined sugar or artificial sweeteners,
lC
you may experience withdrawal symptoms often found in drug
abusers, such as fatigue, anxiety and irritability, depression and
detachment, rapid heart rate, and poor sleep. This may sound
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strange, but as mentioned briefly in chapter 2, research has found
that drug and sugar addictions share the same psychological effects.
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According to a study conducted at Princeton University, rats that
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ate large amounts of sugar when hungry, a phenomenon described as
sugar bingeing, underwent neurochemical changes in the brain that
m
mimic those produced by highly addictive substances such as

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cocaine, morphine, and nicotine. The experts found that dopamine, a

feel-good brain chemical, was released when the rats drank a sugar
eP
solution. Dopamine can trigger motivation, which can lead to

repetition and eventually addiction, according to the researchers.
When the rats’ sugar solution was suddenly reintroduced after a
iv
period of restriction, they dove into binge eating, consuming as

us
much sugar as they could at one time and demonstrating neurologi-

cal signs of substance abuse. When their sugar supply was taken
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away, the rats also exhibited classic signs of withdrawal—anxiety,

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nervousness, and social isolation—which further supported the

researchers’ theory that sugar is in fact an addictive substance.
Don’t be alarmed if you begin to experience strong cravings for
sugar or withdrawal symptoms during your 10-day detox. Keep in
mind that these reactions are normal and will eventually subside as
your body begins to adjust to restricted amounts of sugar. There is no
set order in which the symptoms may appear, if they appear at all, so

it’s best to just be mindful that they could occur and prepare to
manage them when they arise.
One way to cope with persistent cravings is by increasing your
water intake. Often when people crave sugary foods it is actually
because their bodies are thirsty, and they have trouble identifying
the difference. So when you feel a sugar urge, drink a glass of water.
In a 2010 study, the American Chemical Society found that just
16 ounces of water can suppress the appetite when taken before
y
meals and reduce the risk of overeating.
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Another way to combat cravings is with exercise. When your mind
wanders to thoughts of sugary foods, respond with some kind of
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physical activity, which can also help regulate the mood changes
associated with common withdrawal symptoms. While conducting a
study on the relationship between exercise and nicotine addiction,
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which was published in the scientific journal Psychopharmacology,
researchers found that short bouts (10 minutes) of moderate to intense
io
exercise can reduce withdrawal symptoms and cravings. Further
ot
studies have concluded that the chemical galanin, found in the brain
during exercise, appears to lower certain stress-related cravings, and
m
intense exercise can also trigger the brain’s release of endorphins

and endocannabinoids, which can result in a natural high and a
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sense of calm.
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Daily Detox Tracker
For many people, sticking to a detox is the most difficult part. If you have
evidence of your progress right in front of you, however, you may find that
you are more motivated to keep going even on your most challenging days.
Use this work sheet to track your progress so you can see how far you
have truly come. Before you begin, photocopy the page ten times so you
have one for each day of the detox.
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DAY #
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SLEEP
Time to bed
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This morning I felt (circle all that apply):
energized rested groggy tired exhausted
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EXERCISE LOG
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Type of exercise
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Length of exercise
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MOOD ASSESSMENT
Today I feel (circle all that apply): calm irritable impatient
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nervous depressed content happy

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FOOD LOG
Breakfast
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Lunch
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Snacks
Dinner
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Dessert
ADDITIONAL NOTES

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FIVE
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AFTER THE DETOX
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At the completion of the detox, you may already be experiencing
the short-term benefits, including increased energy, clearer thinking,
better sleep, and even weight loss. Most importantly, you’ll have
introduced new and healthier eating habits—habits that will have
enabled you to break your sugar addiction and allowed your body a
physical restart.
You have made a lot of progress in only 10 days, but what now?
Where do you go from here?
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First, let’s take a look at some of your accomplishments over the
op
last 10 days:
1. You realized you have the initiative to break your sugar habit.
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That is not easy to do, and making the commitment to change
your health in order to live better should be commended.
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2. You cut out all sources of sugar from your diet. You detoxified
your kitchen to remove all foods that contain high amounts of
io
sugar, including the hidden, sneaky kind.
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3. You have introduced foods and ingredients to your diet that
have helped your detoxification process, flushed out toxins,
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and jump-started your body’s healing.

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4. You have witnessed how you can live without a dependency

on sugar and the positive effects it can have on your health
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and life.
When people follow a structured plan, they are more successful
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at reaching their goals. But eventually they have to go it alone and

apply what they have learned and experienced to their daily lives. For
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some this can be difficult as they lose their momentum and focus and
gradually slip back into their old habits. The 10-Day Sugar Detox has
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shown you how to break free of sugar; now it’s up to you to continue
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these new habits as you move forward.
How to Stay Sugar-Free

During the detox, you probably discovered where your biggest sugar
sources lie—from the seemingly innocent tablespoons of table sugar
to your penchant for afternoon soft drinks. The key to staying sugar
free after your detox is to continue focusing on those individual
61
trouble spots to ensure that you don’t slip back into bad habits. Here
are some tips for keeping sugar at bay:
1. Fight cravings with protein. Your main obstacle now will be
fighting off sugar cravings. Even if you think you have them
under control, they will sneak up at unexpected times and test
your will power. Don’t let cravings control you. Instead, focus
on preventing them from ever occurring. You can do this with
protein, which can help balance blood sugar and insulin and
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thus reduce cravings. Try to incorporate a good amount of
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protein into every meal: Nuts, seeds, eggs, lean chicken, and
grass-fed meat are some healthy options. Aim for a single
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serving size of 4 to 6 ounces, or about what can fit in the palm
of your hand.
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2. Increase your intake of “good” carbs. Up your intake of the
good, complex carbohydrates—for instance, whole-grain
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products like brown rice, whole-grain pasta, beans, whole-
wheat bread, whole oats, and buckwheat. But also include high
ot
amounts of nonstarchy vegetables, such as broccoli,
m
cauliflower, asparagus, green beans, mushrooms, and

zucchini. These are full of essential vitamins, minerals, and
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fiber and will help fill you up and provide energy without the
need for quick-hit energy sources found in simple carbs.
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3. Don’t drink your sugar. No soda, sports drinks, sweetened

teas, or mocha/latte beverages that are loaded with sugar.
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Instead, opt for a glass of water, maybe with a wedge of lemon

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or lime or a few slices of cucumber. Even adding a splash of

fruit juice to water is absolutely fine—just make sure you’ve
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got a ratio of at least two-thirds water to one-third juice. Stick

with your regular coffee and tea, but refrain from using more
Ex
than a little natural sweetener (such as milk or honey), and no

artificial sweeteners. If it’s too bitter, try diluting it and see if
that helps.
4. Get some sleep. If you had trouble sleeping in the past, you
may have noticed a change in your slumber habits while on
the 10-Day Sugar Detox. Many people who cut out sugar in
their diets have an easier time falling asleep, and more

importantly, staying asleep. To keep your cravings under
control, you need to continue a healthy sleep cycle. Everyone
has different standards of what is adequate, but the ideal range
is seven to eight hours per night. Get your proper sleep, and
you can increase your production of appetite-suppressing
hormones that can block out sugar cravings. Plus, according
to a 2013 study from the University of California, Berkeley,
sleep deprivation can cause an increase in desire for junk food
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and sweets.
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Reintroducing Sugar into Your Diet
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Once you have kicked the sugar habit, you may discover that you’ve
lost your appetite for certain highly sweetened beverages or treats.
However, if you find yourself missing other sources of sugar, like the
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spoonful of honey in your morning tea, you can reintroduce these
indulgences in increments without compromising your now-detoxified
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body. Just increase your sugar intake little by very little, and monitor
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how you react and feel during this process.
For instance, during the detox you cut out all jams and jellies
m
from your diet. Now you can add them back at a smaller dosage. Use
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only half a spoonful on your toast, and perhaps just on the weekend.
Stir in only one teaspoon of sugar instead of your usual two for your
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morning cup of joe. You get the idea. The point is to be mindful about
your sugar and realize how much you reintroduce into your routine.
iv
You’ll find that you feel just as satisfied with half of your usual
portions, and you won’t experience those pesky cravings for more
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sweets throughout the day.

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Dining Out
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While you can control what goes into the foods you eat at home and
take with you to work, it can be difficult to know what’s in your food
when you eat out at restaurants or other people’s homes. Here are
some suggestions for reducing your sugar intake when dining out:
1. Make the choice. Sometimes where to eat out is a group
discussion. Take the lead. Find a place that you enjoy and that
has a wide range of meals, including some low-sugar options.
After the Detox • 63

2. Don’t arrive hungry. This is popular advice for grocery
shopping to prevent binge purchases, but it works in restau-
rants, too. If you arrive super hungry, you’ll likely go for the
sweet and bad carb selections, and probably overeat. Eat a
snack beforehand. You won’t ruin your appetite, and it will
protect you from eyeing the sugary items on the menu.
3. Drink your water. Drink water before and during your meals to
help curb your appetite and keep you from reaching for
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sugar- and carb-filled beverages like soda, beer, and cocktails.
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4. Embrace the salad course. You can order some version of
salad almost anywhere. There is nothing wrong with a rich
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salad full of vegetables as a main meal. Just remember to ask
for sugar-free oil and vinegar (on the side) instead of the
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traditional dressings like ranch, Thousand Island, honey
mustard, etc., which are all full of added sugar.
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Sugar in Common Menu Items
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The good news is that many eateries now offer nutritional break-
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downs of their meals so you can gauge how much sugar they contain.
As a general rule, any food or meal that contains more than 15 grams
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of sugar per serving is similar to a dessert, according to Marion

Nestle, a nutrition professor at New York University. If there is no
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nutritional breakdown available, here are some tips on how to

recognize sugary menu items in different types of restaurants:
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ASIAN. Sugar is often hidden in sauces and dressings, especially

anything with “sweet” in the title. Ask your server if any sweet
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sauces or dressings come with your meal, and if so, ask him or her to
take it off (you won’t need it for flavor) or serve it on the side.
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DELI. The main culprits here are processed soups and any dress-
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ings or condiments. Lower your intake by opting for half servings

and asking for condiments and sauces to be served on the side so you
can add them yourself.
ITALIAN. Tomato sauces are often full of sugar. It’s tough to avoid
all sauces while eating Italian, but ask for a half portion of sauce, ask
if they have no-sugar substitutes, or request that your sauce be
served on the side. Sauces are often one of the last items added to
entrées, so this shouldn’t be difficult.

PIZZA. There is sugar in the dough, but as with Italian foods, the
sauce is what you need to avoid. Request that they go light on the
sauce, or better yet, skip it altogether and ask them to replace it with
extra veggies.
Revisiting the Detox

One of the best things about this sugar detox is that you can revisit it
whenever possible. Since it is set up for only a 10-day period, and
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you’re already familiar with how it works, it will be much easier to
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adapt to it a second time.
There may be times when you find yourself slipping back into
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your sugar habits and need to break them again before they return to
their full force. You might begin to feel the effects of your returning
sugar addiction in the form of poor sleep or lack of energy, or you
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might begin to notice that your body has become more prone to colds
and other illnesses.
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But you don’t have to wait until you feel something negative to
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rejuvenate your body with another 10-day detox. Use the sugar detox
as part of your ongoing maintenance for your new healthy lifestyle.
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Try it again every two to three months as a general cleanse for your
body. Or start a new detox whenever you feel the need for a physical
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and mental boost.

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With four color-coded meal plans and 105 sugar-free recipes,

this book includes everything you need to kick your sugar habit and
make detoxing a part of your life. Going sugar-free has never been
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so sweet.
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After the Detox • 65

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PART III
10-DAY SUGAR DETOX RECIPES
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SIX
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BREAKFAST
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Chocolate-Blackberry Frappé 70
Green Tea Smoothie 72
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Strawberry-Almond Smoothie 73
Lemon-Lime Detox Smoothie 74
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Nutty Almond Butter–Banana Bites 75
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Banana-Walnut Morning “Sundae” 76
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Breakfast Grains with Hazelnuts 77
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Grain-Free Granola 79
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Cheesy Bacon Breakfast Casserole 81

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Double-Boiler Scrambled Eggs 83

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Crustless Spring Quiche 86
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Mexican Eggs 87
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69
Chocolate-Blackberry Frappé
SERVES 1 PREP TIME: 5 MINUTES
MEAL PLAN ● ● ● ●
In this recipe, frozen blackberries do more than give your beverage a

naturally sweet and refreshing flavor—they also add to the nutrient
profile of the recipe. Blackberries contain anthocyanins, which have
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been shown to reduce inflammation and promote heart health. These
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berries are also a good source of vitamin C and phytoestrogens.
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1 cup unsweetened coconut milk
½ cup frozen blackberries
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2 tablespoons ground flaxseed
1 tablespoon unsweetened cocoa powder
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2 or 3 ice cubes
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1. In a blender, combine the coconut milk, blackberries, flaxseed,
cocoa powder, and ice cubes.
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2. Blend on high speed for 20 to 40 seconds until smooth and

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well combined.
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3. Pour into a glass and serve immediately.

NUTRITION INFO Calories 162, Total Fat 10g, Carbohydrates 16g,
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Protein 5g, Cholesterol 0mg

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Savory Green Smoothie
Leafy greens like spinach and kale are jam-packed with nutrients
while being very low in calories. These vegetables have high levels
of dietary fiber, which is essential for healthy digestion—and they’re
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also loaded with vitamin C and antioxidants, including lutein and
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zeaxanthin.
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½ frozen green-tipped banana, sliced
1 small ripe tomato, chopped
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½ cup fresh baby spinach leaves, packed
½ cup chopped kale leaves
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½ ripe avocado, pitted and chopped
2 tablespoons chia seeds
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1 tablespoon freshly squeezed lemon juice
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2 or 3 ice cubes
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1. In a blender, combine the banana, tomato, spinach, kale,

avocado, chia seeds, lemon juice, and ice cubes.
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well combined.
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TIP If you want to give your smoothie a thicker consistency

without adding more ice, simply let the smoothie sit for a few
minutes before you drink it. The chia seeds will absorb the liquid
from the other ingredients and make the smoothie thicker.
Breakfast • 71
Green Tea Smoothie
Green tea is loaded with antioxidants that help protect your body
against free-radical damage. It also contains a wide nutrient profile
that has been shown to help improve brain function, speed fat loss,
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and reduce your risk for certain types of cancer.
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2 cups brewed green tea, cooled to room temperature
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1 cup fresh baby spinach leaves, packed
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Pinch of salt
2 or 3 ice cubes
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1. In a blender, combine the tea, spinach, avocado, salt, and
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ice cubes.
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well combined.
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TIP To make your green tea for this recipe, simply steep a green
tea bag in 2 cups of hot water for several minutes until brewed to
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the desired strength. Let the tea cool to room temperature before
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using it in your smoothie.

Strawberry Almond Smoothie
Almonds have a light, versatile flavor that pairs well with the straw
berries in this recipe. In addition to their delicious flavor, almonds
also contain high levels of vitamin E, copper, and manganese. In fact,
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a single ¼-cup serving of almonds contains about 40 percent of your
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daily value for vitamin E.
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1 cup frozen strawberries
1 cup unsweetened almond milk
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½ cup chopped almonds
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½ teaspoon ground cinnamon
2 or 3 ice cubes
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1. In a blender, combine the strawberries, milk, almonds, flaxseed,

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cinnamon, and ice cubes.

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well combined.
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Breakfast • 73
Lemon-Lime Detox Smoothie
Lemon and lime have long been known for their beneficial detox
qualities. Drinking lemon juice in water helps stimulate bile produc-
tion, which is essential for detoxifying the liver. Lemon is also full of
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vitamin C, which helps speed healing and regeneration.
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1 frozen green-tipped banana, sliced
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1 cup water
1 cup chopped fresh kale leaves
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Juice of ½ lime
Juice of ½ lemon
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1 teaspoon freshly grated lemon zest
2 or 3 ice cubes (optional)
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1. In a blender, combine the banana, water, kale, lime and lemon

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juices, lemon zest, and ice cubes (if using).

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well combined.
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TIP To get as much juice as possible out of your lemon or lime,

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place it on a cutting board and roll it around gently for a few

seconds using the palm of your hand. The combination of the
warmth of your hand and the applied pressure will loosen the
membranes that trap the juice inside the flesh.

Nutty Almond
Butter–Banana Bites
This recipe is incredibly easy to prepare and works well as both a
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breakfast dish and a snack. Feel free to swap out ingredients like
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chopped pecans or almonds for the walnuts. You can also try sprin-
kling your banana with a bit of ground cinnamon for extra flavor.
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1 large green-tipped banana
2 tablespoons natural almond butter, divided
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1 tablespoon finely chopped walnuts
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1. Slice the banana in half lengthwise and spread 1 tablespoon of
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almond butter on each half.
2. Sprinkle with the walnuts and then cut the banana into 1-inch
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chunks and serve.

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Breakfast • 75
Banana-Walnut
Morning “Sundae”
This recipe is a delightfully indulgent way to start your morning. To
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prepare for this recipe the night before, place two cans of full-fat
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coconut milk upside down in the refrigerator before you go to bed. In
the morning, the cream will have risen to the top, where you can easily
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spoon it off and whip it for the sundae.
2 (15-ounce) cans full-fat coconut milk, refrigerated upside

down overnight
½ teaspoon ground cinnamon na
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¼ teaspoon ground nutmeg
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1 cup sliced green-tipped banana
½ cup chopped raw walnuts
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1. Turn the refrigerated cans of coconut milk right-side up and

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open them from the top.

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2. Spoon the thick white paste into a large mixing bowl and beat
on high speed with an electric mixer until stiff peaks form.
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3. Beat in the cinnamon and nutmeg and then divide the coconut
cream between two dishes.
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4. Top the coconut cream with sliced banana, sprinkle with

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chopped walnuts, and serve.

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NUTRITION INFO Calories 1,042, Total Fat 97g, Carbohydrates 35g,


Breakfast Grains
with Hazelnuts
SERVES 2 PREP TIME: 15 MINUTES COOK TIME: 20 MINUTES
MEAL PLAN ● ●
Quinoa is a gluten-free, grain-like seed that is high in both dietary
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fiber and vegetarian protein. In this recipe, quinoa provides a hearty
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base for the dish as well as a number of important nutrients, including
iron, lysine, and magnesium.
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⅔ cup raw hazelnuts, toasted and chopped
1 tablespoon coconut oil
½ cup uncooked quinoa
1⅓ cups water na
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½ teaspoon coarse salt
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2 teaspoons freshly grated ginger
1 teaspoon freshly grated lemon zest
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2 tablespoons freshly squeezed lemon juice

⅓ cup plain Greek yogurt
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Pinch ground nutmeg

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1. In a large skillet, cook the hazelnuts over medium heat for 3 to

4 minutes, stirring often, until lightly browned. Set the nuts
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aside to cool.
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2. In a medium saucepan, heat the coconut oil over medium-high

heat. Add the quinoa and cook for 2 to 3 minutes, stirring
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often, until it is lightly toasted.

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3. Pour in the water and add the salt, ginger, and lemon zest to
the pan; stir well. Bring the water to a boil, then reduce the heat
and simmer for 12 to 15 minutes until the grains are tender. Set
aside to cool.
Breakfast • 77
BREAKFAST GRAINS WITH HAZELNUTS continued
4. In a medium mixing bowl, whisk together the lemon juice,

yogurt, and nutmeg until smooth. Stir in the cooled grains and
then fold in the toasted hazelnuts.
5. Spoon the mixture into two bowls and serve.
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Grain-Free Granola
Nuts such as walnuts and almonds are rich in omega-3 fatty acids,
which have been shown to help reduce blood cholesterol levels and
improve heart health. Most nuts are also high in protein as well as
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other nutrients, including vitamin E, selenium, and iron. With this
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recipe you will benefit from a wide nutrient profile because it contains
so many different kinds of nuts.
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¼ cup raw hazelnuts
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2 tablespoons raw walnut halves
2 tablespoons raw pecans
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¼ cup raw almonds
2 tablespoons hulled sunflower seeds
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2 tablespoons hulled pumpkin seeds
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1 tablespoon ground flaxseed

¼ cup shredded unsweetened coconut
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¼ teaspoon ground cinnamon

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1 teaspoon vanilla extract

¼ teaspoon coarse salt
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1. Preheat the oven to 400°F.

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2. In a large mixing bowl, combine the hazelnuts, walnuts,

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pecans, almonds, sunflower seeds, pumpkin seeds, flaxseed,

coconut, and cinnamon, tossing well to combine.
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3. In a small saucepan, whisk together the coconut oil, vanilla,

and salt over medium heat until the oil is melted.
4. In the mixing bowl, toss the oil mixture with the granola until
coated. Spread the mixture on a rimmed baking sheet and bake
for 10 to 15 minutes, stirring every 5 minutes.
Breakfast • 79
GRAIN-FREE GRANOLA continued
5. Remove the baking sheet from the oven and allow the granola
to cool before serving.
6. Store the granola in an airtight container.
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TIP The types and amounts of nuts and seeds listed in this
recipe are just suggestions—feel free to make changes depend-
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ing on your preferences. For example, you might omit the
hazelnuts and double the walnuts, or use only pumpkin seeds
rather than sunflower seeds. It’s completely up to you!
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Cheesy Bacon Breakfast
Casserole
MEAL PLAN ● ●
This cheesy breakfast casserole is the perfect dish to start your day.
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Feel free to customize your casserole by adding chopped yellow onion
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or garnishing it with sliced scallions. To enhance the presentation,
sprinkle the casserole with some more shredded cheese during the
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last five minutes of baking time; if you add the cheese too much
earlier, it could burn while cooking.
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2 slices uncooked bacon, chopped
4 large eggs, lightly beaten
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2 tablespoons whole milk
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¼ teaspoon freshly ground black pepper
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¼ cup shredded Cheddar cheese

Pinch ground cinnamon
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2. In an oven-safe skillet, heat the bacon over medium-high
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heat. Cook until the bacon is crisp, stirring often, about 3 to

4 minutes.
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3. In a large mixing bowl, whisk the eggs, milk, salt, and pepper
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until frothy. Add the cheese and cinnamon, and mix until well
combined.
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4. Add the egg mixture to the pan with the bacon and gently
scramble for 2 to 3 minutes.
Breakfast • 81
CHEESY BACON BREAKFAST CASSEROLE continued
5. Transfer to the oven and bake for 15 minutes until the egg is set.
6. Let it rest for 5 minutes before slicing to serve.
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TIP To make this dish without the meat, you may choose to either
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omit the chopped bacon or replace it with diced mushrooms.
Simply sauté the diced mushrooms in a bit of oil for 2 to 3 minutes
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before adding them to the casserole and transferring the dish to
the oven.
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Double-Boiler Scrambled Eggs
MEAL PLAN ● ● ●
Cooking scrambled eggs slowly in a double boiler yields velvety eggs

with a creamy texture that is unmatched by anything you can cook in
a frying pan.
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2 tablespoons heavy cream
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1. Fill a large saucepan with about 1 inch of water and set a large
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metal bowl or double boiler over the top of it, so the bottom of
the bowl sits just above the water.
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2. Heat the water to a simmer over medium-low heat and then

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pour the oil into the metal bowl or double boiler.

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3. In a medium bowl, beat the eggs together with the heavy

cream and salt, and pour the mixture into the double boiler
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once the oil has melted.

4. Cook the eggs until they just begin to firm up, 3 to 5 minutes,
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using a wooden spoon to gently scrape the eggs away from the
sides of the double boiler as they cook.
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5. Spoon the cooked eggs onto individual plates and serve hot.
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TIP If you’re following the Blue meal plan, you can substitute
unsweetened coconut milk for the heavy cream to make this
recipe dairy-free. Making this substitution will also reduce the
calorie and fat content of the recipe.
Breakfast • 83
Egg and Prosciutto–Stuffed
Mushroom Caps
In this recipe, portobello mushroom caps provide a tender base for
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egg and prosciutto. Portobello mushrooms also have the benefit of
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containing a number of important B vitamins as well as 15 percent of
your daily value for potassium and nearly 25 percent of your daily
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value for copper.
2 large portobello mushroom caps
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1 tablespoon extra-virgin olive oil
2 thin slices prosciutto
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2 large eggs
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Salt
Freshly ground black pepper
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1 tablespoon chopped fresh basil

1 tablespoon chopped fresh parsley
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2. Line a rimmed baking sheet with parchment paper and set
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it aside.
3. Clean the mushroom caps using a damp paper towel to
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remove any dirt. Use a sharp knife to cut the stems from the
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caps and to cut away the gills.

4. Brush the olive oil over the insides and outsides of the mush-
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room caps, and place them on the prepared baking sheet.

5. Fold a slice of prosciutto inside each mushroom cap and break
an egg on top of each prosciutto slice, one per mushroom cap.
Season with salt and pepper.

6. Bake for 10 to 15 minutes, until the egg is cooked through.
7. Remove the mushrooms from the oven and sprinkle them with
the fresh herbs before serving.
TIP If you don’t have any fresh herbs on hand, feel free to
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substitute dried basil and parsley. Keep in mind, however,
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that you will only need about 1 teaspoon of each rather than
2 tablespoons.
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Breakfast • 85
Crustless Spring Quiche
If you’re cooking for two or a crowd and don’t want to make an

individual omelet for everyone, this crustless quiche is the perfect
option. Simply combine the eggs and your favorite vegetables and
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bake it until the eggs are cooked through.
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Cooking spray
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1 tablespoon heavy cream
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Salt
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1 cup frozen broccoli florets, thawed
¼ cup thinly sliced green bell pepper
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2 tablespoons chopped fresh parsley
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2 tablespoons chopped fresh cilantro

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2. Coat a pie plate with cooking spray and set it aside.

3. In a medium mixing bowl, whisk together the eggs and cream
until frothy, then season with salt and pepper.
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4. Pour the mixture into the prepared pie plate and sprinkle in
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the broccoli and bell pepper.

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5. Bake for 15 minutes or until the egg is set.

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6. Remove the quiche from the oven, sprinkle the fresh herbs
over the top, and serve immediately.

Mexican Eggs
This dish is the perfect combination of tender eggs and crunchy

vegetables, all cooked together and seasoned to perfection. It can be
customized according to your liking. If you prefer spicy food, add
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another jalapeño pepper and a dash of cayenne pepper. If not, leave
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out the jalapeño entirely.
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¼ cup diced yellow onion
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½ cup diced tomato
½ jalapeño pepper, seeded and minced
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1 teaspoon chopped fresh oregano
4 large eggs
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Salt
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1 tablespoon chopped fresh cilantro
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2 tablespoons shredded Cheddar cheese (optional)

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1. In a large skillet, heat the oil over medium-high heat.

2. Stir in the onions and cook for 5 minutes or until just trans
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lucent. Add the tomatoes, jalapeño, and oregano and cook for
3 minutes more, stirring often.
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3. Push the vegetables to the side of the skillet and crack the
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eggs directly into the center. Season the eggs with salt and
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pepper and stir the mixture together, scrambling the eggs.

4. Cook for 3 to 4 minutes until the eggs are firm, then spoon the
mixture onto individual dishes.
5. Garnish with the fresh cilantro and cheese (if using) to serve.
Breakfast • 87
Poached Eggs with Tomato,
Basil, and Avocado
In this recipe, the creamy texture of poached eggs pairs perfectly with
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the tomato and avocado, accented with a hint of fresh basil. The best
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part about this dish is that it’s very easy to prepare—you can indulge
in a fresh meal with a gourmet feel in only 10 minutes.
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1 tablespoon distilled white vinegar
2 large eggs
2 thick slices fresh tomato
4 fresh basil leaves na
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½ ripe avocado, pitted and sliced
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Salt
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1. Fill a medium skillet about two-thirds full with water and stir
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in the vinegar. Bring the mixture to a boil and then reduce the
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heat until it is just simmering.

2. Crack an egg over the skillet and gently drop it into the water.
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Use a spoon to gather the egg into a small mass, catching

any tendrils that form in the water and scooping them in
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toward the egg.

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3. Let the egg cook for 3 to 5 minutes until it is completely

opaque, then remove it from the water using a slotted spoon.
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4. Place the egg on a plate and cover it with a pot lid to keep warm.
5. Repeat steps 2 through 4 using the other egg.

6. Place a slice of tomato on each of two plates and top each one
with two fresh basil leaves. Spoon a cooked egg on top of the
basil, and top each serving with a few slices of avocado.
7. Season with salt and pepper before serving.
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Breakfast • 89
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SEVEN
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MAKE-AHEAD SNACKS
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Spicy Roasted Chickpeas 92
Crunchy Kale Chips 94
Savory Couch Nuts 95
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Bacon-Wrapped Chicken Bites 96
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Homemade Hummus 97
Lemon-Marinated Olives 98
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No-Mayo Deviled Eggs 99
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Cucumber and Tuna Salad Bites 100
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Roasted Edamame with Cracked Pepper 101
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Scallion Tofu Dip 102

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Roasted Eggplant Spread 103

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Jicama Salsa 104
Baked Vegetable Chips 105
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91
Spicy Roasted Chickpeas
SERVES 4 TO 6 PREP TIME: 10 MINUTES COOK TIME: 30 MINUTES
MEAL PLAN ● ●
Chickpeas, or garbanzo beans, are a versatile food that can be used

in a variety of side dishes and salads. As you’ll see in this recipe,
however, they can also be a good snack food! These Spicy Roasted
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Chickpeas are great when you’re in the mood for something crunchy
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with a bit of a kick. You may be surprised to find out just how easy it is
to prepare these legumes—simply toss them in olive oil with your
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favorite spices and then roast them to perfection.
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2 (15-ounce) cans chickpeas, drained and rinsed
3 tablespoons extra-virgin olive oil
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1 tablespoon paprika
1 teaspoon cayenne pepper
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1 teaspoon ground cumin
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1 teaspoon coarse salt

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2. Pat the chickpeas dry with a clean dish towel or paper towels.
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4. Stir in the paprika, cayenne pepper, cumin, and salt and cook
for 30 seconds, stirring constantly.
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5. Remove the skillet from the heat, then add the chickpeas to the
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skillet and toss them to coat with the oil.

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6. Spread the chickpeas on a rimmed baking sheet and roast for
30 minutes, turning once halfway through.
7. Allow to cool to room temperature and serve. Store the
leftovers in an airtight container.
NUTRITION INFO Calories 332, Total Fat 13.9g, Carbohydrates 37g,
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TIP Keep a close eye on the chickpeas as you roast them to
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make sure they don’t burn. If you find that they’re browning too
quickly, reduce the oven temperature to 375°F and toss the
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chickpeas before returning them to the oven.
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make-ahead Snacks • 93
Crunchy Kale Chips
When you’re craving a crunchy snack, don’t reach for that bag of
potato chips! Potato chips are fried in oil and are often treated with
all kinds of unnatural ingredients that can be bad for your health—
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this is not what you want to be putting into your body during a detox.
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If you want a salty, crunchy treat, then you definitely need to try these
Crunchy Kale Chips. Baked kale has a nice crispy texture that will
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satisfy your urge to snack without putting you off track.
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1 large head kale, torn into 2-inch chunks
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Coarse salt
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2. Toss the kale with the oil and cayenne pepper, season with salt,
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then spread on a rimmed baking sheet in a single layer.

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3. Bake for 20 minutes until crisp with lightly browned edges.

4. Remove from the oven and allow to cool before serving.
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Savory Couch Nuts
Nuts are the perfect snack food because they are full of protein and
loaded with healthy nutrients. Plant sterols, a type of compound that
exists naturally in nuts, have been shown to help improve cardio
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vascular health and to reduce the risk for heart disease.
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1 cup raw almonds
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1 cup raw walnuts
1 cup raw pecans
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1 cup shelled pistachios
⅓ cup extra-virgin olive oil
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2 tablespoons vegetarian Worcestershire sauce
½ teaspoon ground cumin
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Coarse salt to taste
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2. In a large mixing bowl, combine the almonds, walnuts, pecans,

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and pistachios and toss with the olive oil, Worcestershire

sauce, cumin, and salt.
3. Spread the mixture on a rimmed baking sheet and bake for
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20 minutes, tossing once halfway through.

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4. Remove from the oven and allow to cool before serving.

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TIP Worcestershire sauce is a fermented liquid often used to

flavor meats. Because the sauce is made using anchovies, if you
are following the Orange meal plan, you will need to find vegetar-
ian Worcestershire sauce. You can also substitute an equal
amount of coconut aminos, if you prefer.
Bacon-Wrapped Chicken Bites
These Bacon-Wrapped Chicken Bites are a meat lover’s dream.

Tender bites of boneless chicken wrapped in crispy bacon—what
could be better? Enjoy them on their own or try dipping them in some
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gluten-free mustard or even the Green Goddess Dressing (page 211).
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Don’t be afraid to experiment a bit when seasoning this dish—feel
free to add a dash of cayenne pepper to give the bites a little kick or
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some mild chili powder for a burst of flavor. If you’re worried about
the salt content of your diet, don’t add extra salt; you’ll get plenty
from the bacon.
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1½ pounds boneless skinless chicken breast
1 pound thick-cut bacon, uncooked
ot

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2. Cut the chicken into 1-inch chunks and wrap each chunk in
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a half slice of bacon, using wooden toothpicks to keep the

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bacon in place.
3. Arrange the chicken bites on a parchment-lined baking sheet
and bake for 20 minutes.
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4. Transfer the chicken bites to a platter to serve.

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Homemade Hummus
SERVES 4 TO 6 PREP TIME: 5 MINUTES
MEAL PLAN ● ●
Hummus is a Middle Eastern dish made from chickpeas, or garbanzo

beans. Traditionally, hummus is blended with tahini (a sauce made
from sesame seeds) and olive oil with lemon juice and various spices
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added for flavor. Hummus is usually served with a drizzle of olive oil
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and a sprinkle of paprika in the middle. Keep in mind, however, that
chickpeas are legumes, so this recipe is not approved for the Green or
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Blue meal plans.
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2 (15-ounce) cans chickpeas
½ cup tahini
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¼ cup extra-virgin olive oil
1 tablespoon minced garlic
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1 tablespoon ground cumin
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Juice of 1 lemon
Salt
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Paprika (optional)
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1. Drain the chickpeas, reserving the liquid, then rinse them well.
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2. In a food processor, combine the chickpeas with the tahini, oil,

garlic, cumin, lemon juice, and reserved chickpea liquid. Season
us
with salt and pepper. Blend until smooth and well combined.
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3. Sprinkle with paprika (if using).

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TIP As you blend your hummus, keep an eye on its thickness and
texture. If you find that it’s too thick for your liking, add a little
extra olive oil.
Lemon-Marinated Olives
SERVES 4 TO 6 PREP TIME: 10 MINUTES,
PLUS 30 MINUTES TO SOAK AND 2 DAYS TO MARINATE
The olive tree is native to the Mediterranean basin as well as parts of

Africa, Asia, and China. The fruit of the tree is the olive, which can be
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eaten as is or pressed to extract olive oil, often used in cooking. These
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Lemon-Marinated Olives are perfect if you’re seeking something with
a salty flavor and a tender bite. Flavored with lemon juice and a hint
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of heat from the crushed red pepper flakes, they’re one tasty snack.
1 pound large green olives

½ cup extra-virgin olive oil
1 tablespoon red wine vinegar na
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Juice and zest of 1 lemon
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1 teaspoon crushed red pepper flakes
1 teaspoon minced garlic
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½ teaspoon dried tarragon

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½ teaspoon curry powder

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1. Drain and rinse the olives, then soak them in cold water for at
least 30 minutes.
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2. Pour the olives into a colander to drain, and pat dry with a
clean dish towel.
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3. Toss the olives with the oil, vinegar, lemon juice and zest, red
cl
pepper flakes, garlic, tarragon, and curry powder. Transfer to a

glass jar.
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4. Cover the jar tightly with the lid and store at room temperature
for at least 2 days before serving.

No-Mayo Deviled Eggs
Many people who don’t like deviled eggs say it’s because they don’t
like mayonnaise. If this is the case for you, or if you’re simply curious
about a new deviled egg recipe, these No-Mayo Deviled Eggs will fill
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the bill. A single tablespoon of olive oil helps give the mashed egg
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yolks a creamy consistency, while mustard powder and Worcestershire
sauce provide a hint of flavor. These deviled eggs are sure to be a hit
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at your next dinner party or family gathering.
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8 hardboiled eggs, peeled
1 teaspoon distilled white vinegar
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¼ teaspoon mustard powder
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1 teaspoon vegetarian Worcestershire sauce
m

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¼ teaspoon paprika
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1. Cut the eggs in half and carefully transfer the yolks to a

medium mixing bowl.
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2. Mash the yolks with a fork, then stir in the vinegar, oil, mustard
powder, Worcestershire sauce, salt, and pepper until a creamy
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mixture forms.
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3. Arrange the egg whites on a serving dish and spoon the filling
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back into the centers.

4. Garnish with paprika to serve.
Cucumber and
Tuna Salad Bites
This filling snack or lunch is a pleasing blend of crunchy and creamy.
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Its foundation is a hollowed-out cucumber, which provides the crunch,
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while the filling is a type of tuna salad that has a cool and creamy
texture. If you can’t finish the whole dish at once, use only half the
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cucumber and wrap the other half in plastic wrap, then store it in the
refrigerator. This will keep it fresh for when you’re ready to use it—
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simply unwrap it and slice to serve.
1 large English cucumber, peeled

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1 (6-ounce) can tuna in water, drained
ot
¼ cup finely diced celery
m
2 tablespoons Mayonnaise (page 206)

2 tablespoons chopped fresh basil
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Salt
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1. Cut the cucumber in half lengthwise and use a small knife to

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hollow out the center.

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2. In a medium mixing bowl, flake the tuna and toss with the
lemon juice, celery, Mayonnaise, and basil. Season with salt
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and pepper.
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3. Spoon the tuna mixture into the cucumbers.

4. Slice the cucumbers into 1-inch chunks and arrange on a
platter to serve.

Roasted Edamame with
Cracked Pepper
MEAL PLAN ● ●
Edamame is simply a preparation method used for immature
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soybean pods. This food is popular in Taiwanese, Chinese, and
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Japanese cuisine and is catching on in the United States. The name
edamame is derived from the Japanese for “twig bean,” which is a
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fairly accurate description of what the bean looks like. Edamame
is a crunchy, tasty snack that is low in calories and high in nutrients.
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A 100-gram serving contains nearly 80 percent of your daily value
for folate and almost 50 percent of your daily value for manganese,
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not to mention plenty of vitamin K, iron, and magnesium.
ot
½ pound frozen shelled edamame
1 teaspoon extra-virgin olive oil
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¾ teaspoon coarse salt

½ teaspoon freshly ground black pepper
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2. Let the edamame thaw completely, then pat dry with a clean
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dish towel.
3. In a mixing bowl, toss the edamame with the olive oil, salt,
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and pepper, then spread on a rimmed baking sheet in a

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single layer.
4. Roast for 30 minutes, turning every 5 minutes or so, until
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lightly browned all over.

5. Allow to cool before serving.

Scallion Tofu Dip
MEAL PLAN ● ●
If you like to snack, then this Scallion Tofu Dip is one recipe you’ll
definitely want to keep on hand. Whip up a big batch of it and keep it
in the fridge for when you need a quick bite between meals. This dip
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pairs perfectly with fresh carrots and celery, or you can use it as a
op
topping for cooked chicken and fish. In addition to being full of
delicious flavor, this recipe is also packed with nutrients. From the
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tofu you get plenty of vegetarian protein, and the spinach delivers
vitamin K, vitamin C, and manganese.
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1 (10-ounce) bag frozen spinach, thawed
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4 ounces silken tofu, chopped
2 scallions, sliced
ot
m
1 tablespoon coconut aminos or tamari

ro

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1. Squeeze as much moisture from the spinach as possible and

place it in a food processor.
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2. Add the tofu, scallions, lemon juice, coconut aminos, garlic, and
cayenne pepper, and blend until smooth and well combined.
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3. Spoon the dip into a bowl and serve with sliced vegetables
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for dipping.
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TIP For this recipe it’s especially important that you use tofu
with a soft texture—silken tofu is the best. Firm or extra-firm tofu
will not provide the creamy texture you need for this dip.

Roasted Eggplant Spread
This guilt-free dip is so tasty and satisfying that it’s hard to believe
how low it is in calories. Try it with carrot sticks, celery, or the Crunchy
Kale Chips recipe (page 94). Make a large batch and store it in the
y
refrigerator for up to five days.
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1 large eggplant, peeled and diced
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1 garlic clove, peeled
1 large green bell pepper, diced
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1 jalapeño pepper
½ yellow onion, roughly chopped
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Salt
ot
m
1 cup fresh basil leaves

ro

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2. On a large sheet pan, place the prepared eggplant, garlic, bell

pepper, jalapeño pepper, and onion.
3. Drizzle the pan with the olive oil and season with the salt
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and pepper.
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4. Roast for 20 minutes, turning once until the vegetables are

slightly golden and tender. Set aside to cool slightly.
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5. Transfer the mixture to a food processor fitted with a steel

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blade, and add the basil. Pulse until well mixed.

6. Serve at room temperature or refrigerate.

Jicama Salsa
Sweet and crunchy jicama makes for a fun and fresh snack. One cup
has only 46 calories but 6 grams of tummy-pleasing fiber. Eat this
salsa by the spoonful or serve with gluten-free chips or crackers for
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dipping. You can chop all the ingredients by hand, but using a food
op
processor saves a ton of time.
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1 large jicama, peeled and diced
½ bell pepper, diced
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½ cup fresh cilantro
¼ yellow onion
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Juice of one lime
Coarse salt
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1. Put the jicama, bell pepper, cilantro, and onion in a food

m
processor fitted with a steel blade.

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2. Season with the lime juice and salt.

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3. Pulse until the ingredients are well chopped.

4. Serve with gluten-free chips or crackers.
iv

us
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Baked Vegetable Chips
These veggie chips taste better than anything out of a bag. Experiment
with various veggies and find your favorite flavor combination. For best
results, use a mandoline for even and extra thin slices.
y
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1 bulb fennel, thinly sliced
1 sweet potato, peeled and thinly sliced
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2 parsnips, thinly sliced

na
io
2. Place the fennel, sweet potato, and parsnip slices on a sheet pan.
ot
3. Drizzle with the olive oil and season with the salt and pepper.
m
4. Toss gently to coat.

5. Bake until crisp, about 20 minutes.
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6. Serve as is or with one of the salsa or dip recipes in this book.

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EIGHT
SALADS, SOUPS,
SANDWICHES & SIDES
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Bacon and Broccoli Salad 108
Chicken Salad with Walnuts 109
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Balsamic Quinoa-Spinach Salad 110
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Steak Salad with Goat Cheese 112
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Guacamole Salad with Chicken 114
Arugula and White Bean Salad 115
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Asparagus and Prosciutto Salad 116
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Slow-Cooked Creamy Black Beans 117
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Hummus, Cheese, and Avocado Tostadas 118
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Sweet Pea Soup 119

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Pumpkin-Sage Soup 120
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Curried Carrot Soup with Basil 121

Quick Curried Lentil Stew 122
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Eggplant Sandwiches with Herbed Feta 124

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107
Bacon and Broccoli Salad
MEAL PLAN ● ●
This salad offers the perfect combination of crunchy broccoli, crispy

bacon, and creamy dressing. If you’re looking for a side dish to pair
with your favorite grilled chicken or fish, this is a great option. Even
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after you complete your sugar detox, you may find yourself continuing
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to make this recipe simply because it works so well to accompany
everything from picnic foods to family dinners at home. The key is to
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use fresh broccoli so it’s crisp and flavorful.
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2 cups broccoli florets, chopped into bite-size chunks
¼ cup shredded Cheddar cheese
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1 tablespoon toasted sunflower seeds
1 tablespoon toasted pumpkin seeds
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2 tablespoons Mayonnaise (page 206)
m
Salt
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1 strip cooked bacon, crumbled

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1. In a large bowl, stir together the broccoli, cheese, and toasted

sunflower and pumpkin seeds.
iv
2. Toss with the Mayonnaise and season with the salt and pepper.
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3. Sprinkle the crumbled bacon on top to serve.

cl

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TIP When you’re preparing the broccoli for this recipe, don’t be
afraid to use the entire stalk—don’t stop with just the florets.
Because you are chopping the broccoli into bite-size pieces, it
doesn’t matter whether they come from the head or the stalk.

Chicken Salad with Walnuts
MEAL PLAN ● ●
This recipe provides the perfect opportunity to use the leftovers from
your Lemon-Thyme Roasted Chicken (page 174). Simply remove any
skin and bones from the chicken and chop it into bite-size pieces. You
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can use both white and dark meat for this recipe or whichever you
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prefer. The tender, lemon-seasoned chicken will blend perfectly with
crunchy walnuts to produce a cool, satisfying salad that the whole
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family will love for lunch, dinner, or an afternoon snack.
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2 cups cooked boneless skinless chicken breast, chopped
½ cup thinly sliced celery
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½ cup chopped walnuts
1 tablespoon chopped fresh dill
ot
¼ cup plain Greek yogurt
m
Juice of ½ lemon
Salt
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1. In a large mixing bowl, stir together the chicken, celery,

walnuts, and dill.
iv
2. Toss with the yogurt and lemon juice, then season with the salt
and pepper.
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Salads, Soups, Sandwiches & Sides • 109

Balsamic Quinoa-Spinach Salad
MEAL PLAN ● ●
This recipe is halfway between a side dish and a salad because it

contains elements of both. Fresh baby spinach provides a salad base
while tender quinoa lends a bit of weight to the dish. Top it all off with
y
balsamic dressing and a handful of sliced scallions, and you have the
op
perfect spring or summer meal. If you don’t plan to eat all of this
salad at once, don’t add the balsamic vinegar and olive oil to the
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entire salad—dress only the part you intend to eat so it doesn’t get
soggy in the refrigerator. Save even more time by making the quinoa
the night before.
na
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⅓ cup uncooked quinoa
⅔ cups vegetable broth
ot
3 cups fresh baby spinach leaves, packed
m
½ cup diced tomatoes

2 tablespoons hulled pumpkin seeds
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1 scallion, sliced thin

2 tablespoons balsamic vinegar
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Salt
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1. In a small saucepan, stir together the quinoa and broth and

bring to a boil.
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2. Reduce the heat and simmer, covered, for 15 minutes, until the
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quinoa absorbs the liquid.

3. Turn off the heat and let stand, covered, for 5 minutes while
you prepare the salad.
4. In a large salad bowl, toss together the spinach, tomatoes,
pumpkin seeds, and scallions.

5. Add the cooked quinoa, balsamic vinegar, and oil. Season with
salt and pepper. Toss to combine.
6. Chill until ready to serve.
TIP Using broth instead of water makes the quinoa more
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flavorful. To enhance the flavor even more, consider toasting it
op
before cooking. To do so, simply heat the rinsed quinoa in a dry
skillet over medium heat until it begins to brown. Then just add
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your broth and boil the quinoa as directed.
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Steak Salad with Goat Cheese
MEAL PLAN ● ●
Here’s a great way to use your leftovers from your Argentinean-Style

Beef (page 181). This salad changes dramatically in flavor based on the
kind of cheese you use, as well as the addition of new ingredients, such
y
as avocado, carrot, marinated artichoke hearts, chopped tomatoes,
op
asparagus, broccoli florets, watercress, spinach, baby arugula, or kale.
Experiment with different combinations and the various dressings in
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this book and find your favorite. If you think that a salad has to be
boring or unsatisfying, this recipe will make you reconsider!
¼ cup pumpkin seeds

na
io
6 cups romaine lettuce, cut into bite-size pieces
¾ cup canned hearts of palm, drained and chopped
ot
½ medium cucumber, diced
m
¼ medium red onion, sliced into rings

2 ounces goat cheese, crumbled
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4 ounces cooked beef, sliced into strips

1 recipe Green Goddess Dressing (page 211)
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1. In a small skillet, cook the pumpkin seeds over medium heat

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for 2 to 3 minutes, stirring often, until lightly browned. Set the

seeds aside to cool.
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2. In a large salad bowl, toss together the lettuce, hearts of palm,

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and cucumber.
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3. Top the salad with the red onion and sprinkle the goat cheese
on top.

4. Place the sliced steak on top of the salad and sprinkle with the
toasted pumpkin seeds.
5. Serve the salad with the Green Goddess Dressing on the side.
TIP When it comes to buying goat cheese, you have many
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options to choose from. Brunet is a soft-ripened cheese with a
op
silky texture like that of whipped cream—it has subtle notes of
mushroom and sweet cream flavor. Garrotxa is semi-firm with an
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herby hazelnut flavor. Crottin de Chavignol is a drier cheese with
an intense flavor.
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Guacamole Salad with Chicken
Nachos are a popular, tempting choice for movie or game night.

Loaded with protein and healthy fats, this salad has way more flavor
than a dish of greasy nachos. Creamy avocado helps dress the
y
veggies, and lean chicken makes this a satisfying meal.
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3 cups mixed greens
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1 cup chopped tomato
½ avocado, diced
na
io
Juice of ½ lime
4 ounces grilled or roasted chicken breast
ot
Crushed, baked gluten-free tortilla chips for garnish
m
1. In a large salad bowl, toss together the greens, tomato, avo-

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cado, cilantro, oil, and lime juice.

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2. Top with the chicken and tortilla chips and serve.

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Arugula and White Bean Salad
MEAL PLAN ● ●
A hearty and satisfying salad does not have to contain meat. Protein
from the beans and high-fiber vegetables in this dish will keep you
feeling satisfied all afternoon long. Arugula is filled with nutrients
y
including vitamins A, C, and K, iron, potassium, and copper.
op
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2 teaspoons balsamic vinegar
Salt
na
3 cups fresh arugula
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½ medium cucumber, sliced
¼ cup thinly sliced red onion
ot
½ cup canned cannellini beans, rinsed and drained
m
1. In a large bowl, combine the oil and vinegar.

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2. Season with the salt and pepper and whisk well.

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3. Add the arugula, cucumber, red onion, and beans.

4. Toss well and serve immediately.
iv

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Asparagus and Prosciutto Salad
MEAL PLAN ● ●
A classic combination of fresh veggies, finished with a touch of salty

prosciutto and a drizzle of tangy balsamic vinegar, this salad is sure to
satisfy. Asparagus is an excellent source of many nutrients, including
y
vitamins A, C, E, and K. To steam the asparagus, microwave it with a
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small amount of water for 2 minutes until fork tender but still crisp.
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3 cups mixed greens
Coarse salt
na
6 to 8 large asparagus spears, trimmed and chopped
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1 cup sliced cucumber
1 tablespoon balsamic vinegar
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Extra-virgin olive oil, for drizzling
m
3 thin slices prosciutto, roughly chopped or torn

2 tablespoons grated or shredded Parmesan cheese
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1. Put the greens in a large bowl and season with the salt
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and pepper.
2. Top the greens with the asparagus and cucumber.
iv
3. Drizzle with the vinegar and oil and toss well to coat.
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4. Top with the prosciutto and cheese and serve.

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Slow-Cooked Creamy Black Beans
SERVES 2 TO 4 PREP TIME: 5 MINUTES COOK TIME: 10 MINUTES,
PLUS 2 HOURS TO SIMMER (SEE TIP)
MEAL PLAN ● ●
In addition to their delicious flavor and tender texture, black beans

are known for their high protein content. They also contain a variety of
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nutrients including molybdenum, folate, fiber, manganese, and copper.
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2 cups dried black beans
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Water
1 large garlic clove, smashed
1 bay leaf
Salt na
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1. Rinse the beans well in cool water and pick through them to
m
discard any small stones.

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2. Soak the beans in water overnight, then drain well.

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3. Place the beans in a 3½- or 5-quart slow cooker along with the
garlic, cumin, and bay leaf.
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4. Add enough water to cover the beans by about 2 inches and

stir to combine.
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5. Cover and cook on low for 6 to 8 hours.

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6. When the beans are tender, season with the salt and pepper
and serve hot.
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TIP If you’re pressed for time, make this recipe with 2 (15-ounce)
cans of black beans.

Hummus, Cheese, and
Avocado Tostadas
MEAL PLAN ● ●
This dish is a Mexican delight for pizza lovers but free of gluten
y
and packed with protein. Use black beans instead of hummus for a
op
different flavor and texture option. Serve with a side salad for a
complete meal.
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4 corn tortillas
4 tablespoons prepared hummus
½ cup Cheddar cheese, shredded
¼ cup chopped fresh cilantro na
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1 avocado, diced
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1. Preheat the broiler.

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2. Arrange the tortillas in an even layer on the baking sheet.

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Spread with the hummus and top with the shredded cheese.
3. Broil for 2 to 3 minutes, or until the cheese is melted.
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4. Serve topped with the cilantro and diced avocado.

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Sweet Pea Soup
MEAL PLAN ● ●
This is quite possibly the easiest soup you’ll ever make! Peas are an
amazing source of protein, fiber, iron, and antioxidants. A quick
simmer and whirl from the blender, and a nutrition-packed lunch
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is served.
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2 cups fresh or frozen (thawed) green peas
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2 cups vegetable broth
Sea salt
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Red pepper flakes (optional)
Extra-virgin olive oil, for drizzling
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1. In a medium saucepan, bring the peas and broth to a simmer.
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2. Using an immersion blender, puree until smooth.

m
3. Season with salt and red pepper (if using) and drizzle with the
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olive oil before serving.

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Pumpkin-Sage Soup
This winter squash is not just for the holidays. Look for 100 percent
real canned pumpkin, not pumpkin pie filling that is loaded with
sugar. Coconut milk makes this soup extra smooth and velvety, but
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there is no dairy to be found. If you prefer a blended soup, puree with
op
an immersion blender before serving.
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½ medium yellow onion, chopped
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3 tablespoons chopped fresh sage
Salt
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1 (15-ounce) can pumpkin puree
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1 (15 ounce) can coconut milk

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1. In a large soup pot, heat the oil.

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2. Add the onion and the sage. Season with the salt and pepper,
and sauté for 5 minutes, until the onion is tender.
3. Add the pumpkin puree, vegetable broth, and coconut milk;
iv
stir well to combine.

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4. Taste for seasoning and then add more salt and pepper,
if desired.
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5. Bring to a boil, stirring well.

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6. Reduce the heat to a simmer and cook for an additional

15 minutes, until warmed through, and serve.

Curried Carrot Soup with Basil
Warm up on a cool winter evening with this fast-cooking soup. Believe

it or not, frozen vegetables are just as nutritious as fresh, and for this
recipe, they are a huge time-saver. This soup is overflowing with
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antioxidants like beta-carotene, and the spices in the curry powder
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offer additional anti-inflammatory properties.
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½ medium yellow onion, chopped
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1 garlic clove, minced
1 tablespoon curry powder
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1 (16 ounce) bag frozen carrots
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½ cup fresh basil leaves

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1. In a medium soup pot, heat the oil.

eP
2. Add the onion, garlic, and curry powder. Season with the salt
and cook for 5 minutes. Add the vegetable broth and carrots
and stir.
iv
3. Bring mixture to a boil, then reduce the heat to a simmer and

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cook for 15 minutes, stirring occasionally, until carrots are

very tender.
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4. Turn off the heat and stir in the basil.

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5. Puree using an immersion blender or carefully transfer the

mixture to a blender in batches.
6. Blend until smooth and serve.

Quick Curried Lentil Stew
MEAL PLAN ● ●
If you’re looking for a hot and hearty recipe that is easy to prepare,
look no further than this stew. Not only are lentils known for their high
protein content, but they also have a creamy texture that works well
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in stews like this one. Canned coconut milk adds to the pleasant
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consistency of this dish. Don’t make the mistake of using unsweetened
coconut milk from a carton—only full-fat coconut milk will give this
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dish the thickness that it requires to be called a stew.
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2 tablespoons extra-virgin olive oil, divided
½ medium yellow onions, chopped
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1 medium carrot, peeled and chopped
1 cup water
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1 (15-ounce) can yellow lentils, rinsed and drained
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1 cup canned full-fat coconut milk

¼ cup unsweetened shredded coconut
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1 bay leaf
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¼ teaspoon ground ginger
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½ teaspoon curry powder

Sprigs of fresh parsley, for garnish
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1. In a large skillet over medium heat, heat 1 tablespoon of oil.

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2. Add the onions and carrot and cook for 5 to 6 minutes, stirring
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often, until caramelized.

3. Stir in the water, lentils, coconut milk, coconut, salt, and bay
leaf, then bring to a boil.
4. Reduce the heat and simmer, uncovered, for 10 minutes to
allow the stew to thicken.

5. Meanwhile, in a small saucepan, heat the remaining 1 table-
spoon of oil over medium heat. Add the garlic, ginger, and
curry powder, and cook for 2 minutes, stirring often.
6. Stir the curry mixture into the soup, then remove the bay leaf.
Remove the pan from the heat.
7. Using an immersion blender, puree the soup until smooth.
8. Serve hot, garnished with fresh sprigs of parsley.
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na
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Eggplant Sandwiches
with Herbed Feta
Who says a sandwich has to be served on bread? These Eggplant
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Sandwiches with Herbed Feta are everything a sandwich should be,
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with no grains whatsoever. Even more amazing is the fact that this
dish is so easy to prepare. Simply sauté the eggplant slices in a little
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olive oil and layer them on either side of a dollop of herbed feta
cheese. If you’re feeling adventurous, you might even try substituting
na
goat cheese or another soft white cheese for the feta. The options are
endless if you use your imagination! For extra fast preparation, cook
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the eggplant slices ahead and store in the fridge. Reheat in the
microwave or a nonstick skillet.
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2 ounces feta cheese

m

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1 tablespoon chopped fresh basil

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Coconut oil, for cooking
1 small eggplant, peeled and sliced 1 inch thick
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Coarse salt
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1. In a medium mixing bowl, stir the feta, garlic, parsley, basil,

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and olive oil until creamy and well combined. Set aside.
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2. In a large skillet, heat a few teaspoons of coconut oil over

medium-high heat.
3. Blot the eggplant slices dry with a paper towel. Season with
salt on both sides, then add to the hot skillet.
4. Cook the slices for 5 to 6 minutes on each side, until heated
through but not soft.

5. Place one eggplant slice on each of four plates and top each
with a tablespoon or so of the feta mixture.
6. Top each with another slice of eggplant and serve the sand-
wiches hot.
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NINE
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VEGETARIAN MAINS
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Grilled Portobello Mushrooms
with Whipped Parsnips 128
Lemon and Arugula Pasta 130
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Spinach and Feta Summer Squash “Pasta” 132
Ricotta-Stuffed Spaghetti Squash 134
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Lentil–Brown Rice Casserole 136
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Spiced Chickpeas with Grilled Tofu 137
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Asian Slaw with Thai Tofu 139
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Sesame-Ginger Soba Noodles 141
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Quinoa Tabblouleh 142
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Ratatouille 144
Ratatouille-Stuffed Peppers 146
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Tempeh and Swiss Chard Stir-Fry 147

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Spinach and White Bean Stew 148

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Quinoa Cakes 150
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White Chili 152
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127
Grilled Portobello Mushrooms
with Whipped Parsnips
Parsnips are a type of root vegetable known for their naturally sweet
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flavor that is divine when paired with earthy mushrooms. Though in
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this recipe whipped parsnips may look like potatoes, they are actually
closely related to the carrot. Parsnips produce long, fleshy roots that
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are larger and sweeter than carrots, but they are white in color rather
than orange. They are incredibly rich in dietary fiber, which helps
improve digestion and reduce blood cholesterol levels. They’re
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packed with polyacetylene, an antioxidant that may help prevent
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certain types of cancer.
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FOR THE MUSHROOMS
4 large portobello mushroom caps
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Salt
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FOR THE WHIPPED PARSNIPS
8 ounces parsnips, peeled and chopped in to ½-inch pieces
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¼ cup heavy cream

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½ teaspoon ground nutmeg
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Salt
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To make the mushrooms

1. Heat a grill or grill pan over medium-high heat.
2. Remove the stems from the mushrooms and, using a spoon,
clean out the dark brown gills from the underside of the caps;
set aside.

3. In a small bowl, whisk together the olive oil and vinegar.
4. Drizzle both sides of the mushrooms with the vinegar mixture
and season well with salt and pepper.
5. Grill for 3 minutes per side, until tender. Thinly slice before
serving with parsnips.
To make the whipped parsnips

1. Bring a large pot of salted water to a boil and add the parsnips.
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2. Cook the parsnips until very tender, about 15 minutes, then
drain, reserving ½ cup of the cooking liquid.
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3. Return the parsnips to the pot and stir in the cream, oil,
and nutmeg.
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4. Beat the parsnips with an electric hand mixer until smooth and
creamy, adding some of the reserved cooking liquid if needed
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to thin them.
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5. Season with salt and pepper and serve hot.
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Vegetarian Mains • 129

Lemon and Arugula Pasta
MEAL PLAN ● ●
Also known as rocket, arugula is an incredibly healthy vegetable that

offers significant detoxification benefits. It contains more than eight
times the calcium content and five times the vitamin A and C content
y
of iceberg lettuce and is also rich in iron and vitamin K. In this recipe,
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arugula may seem like an afterthought or an add-on, but the reality is
that it is the star of the dish. To make the most of this recipe, buy fresh
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arugula and rinse it well to minimize the bitterness.
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4 ounces gluten-free pasta
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Pinch crushed red pepper flakes
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1 cup diced tomato
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3 cups fresh arugula, rinsed well

Zest and juice of one lemon
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¼ cup grated Parmesan cheese

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1. Bring a large pot of salted water to a boil and add the gluten-
free pasta.
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2. Cook the pasta for 10 to 12 minutes, until bite-tender, accord-

cl
ing to the directions. Drain and set aside.

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3. In a large skillet, heat 1 tablespoon of oil over medium-

high heat.
4. Stir in the garlic and red pepper flakes and cook for 30 sec-
onds. Add the tomato, arugula, and lemon zest and cook for
2 minutes, until the arugula is wilted.

5. Stir in the cooked pasta along with the remaining 1 tablespoon
of oil, lemon juice, salt, and pepper. Toss well and cook until
heated through.
6. Garnish with fresh Parmesan to serve.
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TIP Gluten-free pasta cooks differently from traditional pasta,
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and it’s all too easy to overcook it. Follow package directions but
make sure to test the pasta regularly to make sure that it doesn’t
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become mushy before you remove the pot from the stove.
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Spinach and Feta Summer
Squash “Pasta”
MEAL PLAN ● ●
Tasty summer squash substitutes for traditional pasta in this
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delicious Italian-style dish. The squash gives the sauce something to
op
cling to, and it should satisfy your desire for pasta during this detox.
If you don’t like feta cheese, you can substitute any hard Italian
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cheese, such as Parmesan, Asiago, or Romano cheeses.
2 large zucchini or yellow squash
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¼ cup chopped yellow onion
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2 cups chopped tomatoes
½ cup sliced mushrooms
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1 cup fresh baby spinach leaves, packed

Salt
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Pinch crushed red pepper flakes

½ cup crumbled feta cheese
Chopped fresh basil, for garnish
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1. Using a vegetable peeler, peel the squash into thin strips;

set aside.
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3. Stir in the garlic and onion, then cook for 6 to 8 minutes until
the onion is tender, stirring often.
4. Add the tomatoes, mushrooms, and spinach. Season with
salt and pepper and stir in the red pepper flakes. Cook for
2 minutes, or until the spinach is wilted, stirring occasionally.

5. Stir in the cooked squash and cook until just tender, 2 to
3 minutes.
6. Top with feta and basil to serve.
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Ricotta-Stuffed Spaghetti
Squash
Ricotta is a type of Italian cheese made with whey, the liquid left over
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after straining curds to make other types of cheese. The process yields
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a thick, creamy cheese that has a lightly sweet, natural flavor and a
high fat content. Ricotta can be made from sheep, cow, goat, or Italian
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water buffalo milk whey. Because it is so thick and creamy, it makes
the perfect filling for these stuffed squash. Blended with fresh spinach
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and topped with homemade Fresh Tomato Sauce, this recipe makes
for a filling meal.
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1 large spaghetti squash
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1 large egg, lightly beaten
1½ cups ricotta cheese
m
¼ cup grated Parmesan cheese

1 (10-ounce) package frozen spinach, thawed
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2 tablespoons chopped fresh basil

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Salt
1 cup Fresh Tomato Sauce (page 208)
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1. Preheat the oven to 350°F. Cut the spaghetti squash in half

lengthwise and scoop out the seeds.
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2. Bring a large pot of salted water to a boil. Add the squash

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halves and boil for 20 minutes, or until the inner flesh is

slightly fork tender. Drain and place in a glass dish.
3. While the squash is cooking, prepare the cheese mixture.
In a medium mixing bowl, whisk together the egg, ricotta,
Parmesan, spinach, and basil.
4. Beat the mixture with an electric hand mixer until light and
fluffy. Season with salt and pepper.

5. Spoon the mixture into the cooked squash, and pour the
tomato sauce over the top.
6. Bake for 15 to 20 minutes, or until hot and bubbling, and serve.
TIP To make the most of this recipe, look for fresh ricotta at your
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local Italian grocery or specialty foods store. If none of these
op
options is available, you can buy packaged ricotta from your local
grocery store. Just be sure it’s full-fat and not part-skim ricotta.
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Lentil–Brown Rice Casserole
MEAL PLAN ● ●
This casserole is loaded with vegetarian protein and dietary fiber.

A single ½-cup serving of lentils contains more than 160 percent of
your daily value for molybdenum, 45 percent of your daily value for
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folate, and 25 percent of your daily value for phosphorus. Brown rice
op
is loaded with B vitamins as well as manganese, which plays a role
in energy production in the body and helps promote a healthy
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nervous system. In this recipe, you get all of these health benefits
plus the delicious flavors and textures of brown rice and lentils in
one tasty casserole.
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1 (15-ounce) can red lentils, rinsed and drained
1 cup cooked brown rice
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½ teaspoon chopped fresh oregano
m

Salt
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¾ cup shredded Cheddar cheese
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2. Combine the lentils, rice, oregano, and garlic in a 9-inch pie

plate. Season with salt and pepper.
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3. Cover the casserole with foil and bake for 10 minutes to

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warm through.
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4. Remove the foil and sprinkle the cheese over the casserole.
Bake for another 10 minutes until the cheese is melted and the
casserole is hot and bubbling.
5. Let the casserole sit for 5 minutes before serving.

Spiced Chickpeas
with Grilled Tofu
MEAL PLAN ● ●
With a punch of vegetarian protein, this dish is sure to keep you full
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and satisfied. Though the list of ingredients may seem long, this recipe
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is actually quite simple to make—the long list only means that it’s full
of flavor. When you first prepare this dish, it’s best to serve it warm, but
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you can serve the leftovers cold just as well. If you’re not following the
Orange meal plan, feel free to substitute chicken or fish for the grilled
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tofu in this recipe. To prepare this entire meal indoors, cook the tofu in
a cast-iron pan over medium-high heat following the same directions,
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cooking a few more minutes if needed to heat through.
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FOR THE TOFU
m

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Salt
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8 ounces extra-firm tofu
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FOR THE CHICKPEAS

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1 medium yellow onion, minced

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1 teaspoon ground coriander

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1 tablespoon freshly squeezed lemon zest
1 (15-ounce) can chickpeas, rinsed and drained
¼ cup vegetable broth
2 cups fresh baby spinach
Lemon wedges, for garnish

SPICED CHICKPEAS WITH GRILLED TOFU continued
To make the tofu

1. Preheat the grill to high heat.
2. In a small bowl, whisk together the lemon juice, oil, and garlic.
Season with salt and pepper, and whisk to combine.
3. Slice the tofu into ½-inch pieces and arrange in a glass dish in
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a single layer.
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4. Pour the marinade over the tofu. Cover and chill for 10 minutes.
5. Remove the tofu from the marinade and place the pieces on
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the grill. Discard the marinade. Cook for 3 to 4 minutes per
side until heated through and lightly charred on the edges.
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6. Transfer the tofu to a cutting board and coarsely chop.
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To make the chickpeas
ot
m
2. Add the onions and garlic and cook for 5 to 6 minutes, stirring
often, until the onions begin to soften.
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3. Add the coriander, cumin, and lemon zest and cook for
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1 minute more, stirring often.

4. Stir in the chickpeas and broth, then cover and simmer for
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5 minutes, until heated through.

5. Add the spinach and cook for 2 minutes, or just until the
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spinach is wilted.
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6. Stir in the grilled tofu and serve hot with lemon wedges.
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Asian Slaw with Thai Tofu
MEAL PLAN ● ●
Tofu is a staple in many Asian cuisines and is known for being an

excellent source of vegetarian protein that is very low in fat. As you
will see, tofu has a unique consistency and a subtle flavor that
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absorbs whatever sauce it is cooked in. The Asian Slaw adds a
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wonderfully cool and crunchy texture to the dish, with just a hint of
heat from the crushed red pepper flakes.
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FOR THE TOFU
Toasted sesame seeds, for garnish
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2 teaspoons extra-virgin olive oil
1 teaspoon sesame oil
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½ cup sliced scallions
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8 ounces extra-firm tofu, cut into ¾-inch cubes
½ teaspoon crushed red pepper flakes
m
2 tablespoons almond butter

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1 teaspoon grated fresh ginger

2 tablespoons shredded unsweetened coconut
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FOR THE SLAW

2 tablespoons rice vinegar
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1 teaspoon toasted sesame oil

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½ teaspoon crushed red pepper flakes
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2 cups shredded napa cabbage

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½ cup thinly sliced red bell pepper

¼ cup sliced scallions

ASIAN SLAW WITH THAI TOFU continued
To make the tofu

1. In a small skillet, cook the sesame seeds over medium heat for
1 to 2 minutes, stirring often, until lightly browned. Set the
seeds aside to cool.
2. In a large skillet, heat the extra-virgin olive oil and the sesame
oil over medium-high heat.
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3. Reduce the heat to medium, then stir in the scallions and cook
for 1 minute.
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4. Stir in the tofu and red pepper flakes and cook for 3 to 4 minutes.
5. Whisk in the almond butter and ginger, then remove the skillet
na
from the heat and stir in the shredded coconut.
6. Sprinkle with the toasted sesame seeds.
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To make the slaw
1. In a small bowl, whisk together the vinegar, oil, ginger, pepper,
m
and red pepper flakes.

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2. Toss the cabbage, bell pepper, and scallions with the dressing
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in a large salad bowl.

3. Serve with the Thai tofu.
iv

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Sesame-Ginger Soba Noodles
SERVES 2 PREP TIME: 10 COOK TIME: 10
MEAL PLAN ● ●
This Asian-inspired noodle dish is bursting with nutrients and fresh

ginger flavor. A touch of creamy almond butter adds a boost of
heart-healthy fats. Nutty and tender soba noodles are made from
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buckwheat flour and, despite the name, they are free of wheat and
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gluten. Some brands are made with wheat flour, so read labels carefully.
If you can’t find 100 percent gluten-free, use rice noodles instead.
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1 tablespoon almond butter
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1 tablespoon wheat-free tamari
Juice of ½ lime
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1 teaspoon fresh grated ginger
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6 ounces (dry) soba noodles

½ cup frozen shelled edamame, thawed
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¼ cup chopped scallions

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1. In a large bowl, make a ginger sauce by whisking together

the almond butter, tamari, lime juice, ginger, sesame oil, and
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olive oil.
2. Cook the soba noodles according to package directions. Drain
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and add to the bowl with ginger sauce.

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3. Add the edamame and scallions and toss well.

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4. Serve at room temperature or slightly chilled.


Quinoa “Tabbouleh”
MEAL PLAN ● ●
Tabbouleh is a type of Arabic salad traditionally made with bulgur,

tomatoes, parsley, and onion. Because wheat products are not
allowed on the sugar detox diet, however, this recipe uses quinoa
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instead of bulgur. Tabbouleh originates from the mountains of
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Lebanon and Syria, though it has become popular throughout the
entire Middle East. There are different variations of the salad around
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the world, such as meze in the Arab world, where it is made with
romaine lettuce rather than parsley. A Turkish variation on the dish is
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called kisir, and an Armenian variation is known as eetch.
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½ cup uncooked quinoa
1 cup water
ot
¾ cup chopped tomato
m
¼ cup chopped fresh parsley

½ cup diced English cucumber
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1 tablespoon sliced scallions
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1 teaspoon minced yellow onion
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Salt
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1. In a small saucepan, stir together the quinoa and water. Bring

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to a boil, then reduce the heat to low and cover for 15 minutes.
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2. Turn off the heat and let the quinoa sit for 5 minutes, until it
has absorbed all of the water.
3. Fluff the quinoa with a fork and allow to cool.

4. In a large mixing bowl, combine the tomato, parsley, cucumber,
lemon juice, scallions, oil, and onion. Season with salt and
pepper, and toss with the cooked quinoa.
5. Serve warm or chill until ready to serve.
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TIP If you don’t have any English cucumbers on hand, you can
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simply remove the seeds from a regular cucumber. To do so,
cut the cucumber into lengthwise quarters, then trim the middle
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½ inch or so of each quarter to remove the seeds.
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Ratatouille
Ratatouille is a traditional French dish originating in Nice—the full

name of the dish is actually ratatouille Niçoise. Traditionally made
from stewed vegetables, ratatouille works equally well as a main dish
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or a side dish. The key to making it authentic is to cook each of the
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vegetables separately to ensure they retain their individual flavor. If
you’re in a hurry, you can cook the veggies together, but the overall
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flavor of the dish won’t be quite the same. To make the recipe dairy-
free, and Blue-plan friendly, skip the feta and garnish with chopped
cashews.
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FOR THE SAUCE
1½ pounds ripe tomatoes
ot
m
½ cup chopped fresh parsley

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½ cup fresh basil leaves, torn in half

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FOR THE RATATOUILLE

1 large eggplant, cut into 1-inch cubes
iv

1 medium yellow onion, sliced thin
us
2 assorted bell peppers, cut into 1-inch chunks

1 large yellow squash, cut into 1-inch chunks
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2 cups fresh baby spinach

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¼ cup crumbled feta cheese
To make the sauce

1. Use a sharp knife to cut an “X” into the top of each tomato.
2. In a large pot of boiling water, blanch the tomatoes for
1 minute. Using a slotted spoon, move the tomatoes to a plate
and allow to cool.

3. Peel the skins from the tomatoes, then coarsely chop them.
4. In a large skillet, heat the oil over medium heat.
5. Stir in the garlic, parsley, basil, and blanched tomatoes and
cook for 10 minutes, stirring occasionally, until thickened.
To make the ratatouille

1. Toss the eggplant with the salt in a large colander and let
stand for 10 minutes.
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2. In a large skillet, heat the oil over medium heat, then stir in the
onions and cook for 10 minutes until softened.
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3. Add the bell peppers and yellow squash to the skillet and cook
for 10 minutes, stirring often.
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4. Pat the eggplant dry with a paper towel, then add the eggplant
to the skillet and cook for 10 minutes until softened, stirring
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occasionally.
ot
5. Stir in the tomato sauce and fresh spinach and simmer over
low heat, covered, for 10 minutes, until the vegetables are
m
very tender.
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6. Top the ratatouille with the crumbled feta.

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Ratatouille-Stuffed Peppers
MEAL PLAN ● ●
This recipe is the perfect way to use leftovers from the Ratatouille
recipe in this book. Many recipes for stuffed peppers utilize plain
tomato sauce for moisture and flavor, but this recipe is enhanced by
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the ratatouille, which is made from a variety of vegetables, not just
op
tomatoes. Once you try this dish, you may find that you don’t have the
desire to eat “regular” stuffed peppers again.
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4 assorted bell peppers
na
1 cup Ratatouille (see page 144)
1 cup cooked brown rice
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½ cup shredded mozzarella cheese
ot
m
2. Slice the tops off the peppers and carefully remove the cores and
seeds. Arrange the peppers upright in a large glass baking dish.
ro
3. In a medium mixing bowl, stir together the ratatouille and

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brown rice.
4. Spoon the rice mixture into the peppers and sprinkle with the
iv
mozzarella cheese.
us
5. Fill the baking dish with about a quarter inch of water, then
bake for 30 minutes or until the filling is hot.
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TIP Don’t add too much water to the baking dish, or your peppers
may become mushy as they cook. The water will effectively steam
the peppers while they are in the oven, and if you add too much
water, it won’t evaporate properly during the allotted cooking time.

Tempeh and Swiss Chard Stir-Fry
Tempeh is a delicious soy-based protein option for those who might

want a break from tofu. It has a heartier texture and nuttier flavor
and is more versatile than you might think. Pair it up with a superfood
y
like Swiss chard, and you’ll have a stir-fry that is so satisfying, you
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won’t need to have rice along with it.
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1 tablespoon olive oil
na
1-inch piece ginger root, minced
8 ounces tempeh, diced
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½ yellow onion, sliced
1 large bunch of Swiss chard (leaves and stems), chopped
ot
m
2 tablespoons coconut aminos

Juice of ½ a lime
ro
2 teaspoons sesame seeds

eP
1. In a large pan or wok, heat the oil, add the garlic and ginger,
and sauté for 30 seconds.
iv
2. Add the tempeh, and cook for 2 minutes more.

us
3. Add the onion and Swiss chard, and continue to cook to

slightly wilt the greens.
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4. Add the sesame oil, coconut aminos, and lime juice.

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5. Toss and allow to cook for 6 to 8 minutes, until the ingredients

are warmed through.
6. Add the sesame seeds, toss, and serve.

Spinach and White Bean Stew
MEAL PLAN ● ●
White cannellini beans are related to the kidney bean and are
particularly popular in southern Italy. These beans are the most
abundant plant-based source of phosphatidylserine, a phospholipid
y
component that may provide significant benefits for memory and
op
cognition. In addition to containing a variety of nutrients, these
beans are high in protein but low in fat, which makes them a great
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ingredient to use if you’re trying to lose weight on the sugar detox.
If you prefer to use dried beans, soak overnight, add 2 cups of water,
na
and increase cooking time by one hour.
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½ medium yellow onion, grated
ot
m
1 medium ripe tomato, diced

ro

eP
1 teaspoon paprika
iv
½ teaspoon ground ginger

Pinch cayenne pepper
us
1 (15-ounce) can no-salt-added cannellini beans,

rinsed and drained
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2 cups fresh baby spinach leaves, packed

Ex
¼ cup crumbled feta cheese
1. In a large skillet, heat the oil over medium heat.

2. Stir in the onion and garlic and cook for 5 minutes, then add
the tomatoes, parsley, cilantro, and salt, paprika, cumin, ginger,
and cayenne pepper.

3. Add the beans, then bring the mixture to a boil.
4. Reduce the heat and simmer for 30 minutes, then stir in the
fresh spinach.
5. Spoon into bowls and top with the crumbled feta to serve.
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Quinoa Cakes
MEAL PLAN ● ●
These tender quinoa cakes are elegant enough for company but easy
enough to throw together for a weeknight meal. Sweet potatoes add a
hint of natural sweetness while helping the cakes hold together. The
y
sweet potatoes are packed with nutrients, including vitamins A and C
op
and potassium, and with its high fiber and balance of amino acids,
it’s no wonder the United Nations declared 2013 the International
lC
Year of Quinoa!
na
3 teaspoons extra-virgin olive oil, divided
½ yellow onion, finely chopped
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Coarse salt
2 cups cooked quinoa
ot
½ cup shredded sweet potato
m
½ teaspoon paprika
1 large egg
ro

Mixed greens, for serving
eP
1. Heat 1 teaspoon of oil in a nonstick skillet.

iv
2. Add the onion, season with salt, and sauté until translucent,
about 3 minutes; set aside to cool.
us
3. Combine the cooked onion, quinoa, sweet potato, paprika, and

cl
egg in a food processor fitted with a steel blade.

Ex
4. Season with the salt and black pepper.

5. Pulse until the mixture is well combined.
6. Form the mixture into 6 equal-sized patties (about ½ cup each).

7. Heat 2 teaspoons of oil in a large skillet. Place 2 cakes in the
skillet and cook for 5 minutes per side. Transfer to a plate.
8. Repeat for the remaining cakes, and serve over a bed of
mixed greens.
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op
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na
io
ot
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eP
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White Chili
MEAL PLAN ● ●
Yes, there is such thing as a tomato-less chili. You can find tomatillos
in the produce section of most large chain grocery stores, and their
tangy, fresh flavor is second to none. This chili is vegetarian but
y
pleasantly hearty, perfect for a cool evening meal. For even better
op
texture, puree half of the beans and leave the rest whole. The pureed
mixture will further thicken the chili.
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na
1 yellow onion, diced
2 medium stalks celery, chopped
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1 poblano pepper, diced
3 tomatillos, husks removed and diced
ot
2 garlic cloves, minced
m

¼ teaspoon cayenne pepper
ro
Coarse salt
3 cups vegetable or chicken broth
eP
1 (15-ounce) can cannellini beans, rinsed and drained

1 (15-ounce) can pinto beans, rinsed and drained
iv
¼ cup chopped cilantro

us
1. In a stockpot over medium heat, heat the oil. Add the onion,
celery, pepper, tomatillos, and garlic.
cl
2. Season with salt and pepper and cook for 2 minutes.

Ex
3. Add the cumin and cayenne, season with salt, and cook for an
additional 3 to 4 minutes.

4. Add the broth, cannellini beans, and pinto beans, and stir well
to combine.
5. Bring to a simmer, reduce heat, and cook for 20 to 25 minutes.
6. Add the cilantro just before serving.
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na
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Ex

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TEN
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SEAFOOD & FISH
na
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op
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Shrimp Scampi 156
Baked White Fish Fillets 158
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Chile-Lime Grilled Salmon 160
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Herb-Marinated Cod 162
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Simple Roasted Salmon with Tomatoes 163
Blackened Salmon with Cucumber Salsa 164
na
Grilled Shrimp with Olives and Feta 166
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Steamed Mussels with Saffron 167
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Cod and Green Beans in Parchment 168
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Spinach Salad with Shrimp 170

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Spicy Salmon Burgers 171

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155
Shrimp Scampi
MEAL PLAN ● ●
Shrimp scampi is a dish that sounds Italian but is actually more

Italian-American. The name of the dish is derived from the type of
seafood that was originally used to prepare the dish—scampi, also
y
known as langoustines. Though original 1970s versions of the dish
op
consisted of little more than shrimp, olive oil, and garlic, modern
shrimp scampi is often bathed in butter. In this recipe, however, you
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will find the dish is closer to the original—cooked in coconut oil rather
than butter, and seasoned with garlic and freshly ground black pepper.
2 tablespoons coconut oil

na
io
12 ounces uncooked shrimp, peeled and deveined
ot
¼ cup low-sodium chicken or vegetable broth
m

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⅓ cup grated Parmesan cheese

1 tablespoon fresh chopped parsley
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1. In a large skillet, melt the oil over medium heat.

iv
2. Add the garlic and cook for 1 minute, until fragrant.

us
3. Place the shrimp in the skillet and cook for 1 minute, then
turn the shrimp over and cook for another 1 to 2 minutes until
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evenly pink.
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4. Increase the heat to high and add the broth.

5. Season the shrimp with salt and pepper and simmer for 30 to
60 seconds until most of the broth has cooked off.
6. Remove the skillet from the heat, and stir in the cheese and
parsley before serving.
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TIP If you’re no longer detoxing and want to make this recipe,
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you can substitute 1 cup of dry white wine for the broth and cook
according to the directions. The wine will naturally add some
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sweetness to the dish. It will cook off more than the broth, so
that’s why the recipe calls for a higher quantity.
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Seafood & Fish • 157

Baked White Fish Fillets
MEAL PLAN ● ●
If you’re trying to lose weight while on the sugar detox, fish is going
to be your best friend. In addition to being tender and full of flavor,
fish is rich in protein. It’s incredibly easy to prepare, and in most
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recipes the types of fish are interchangeable. In this recipe, for
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example, you might use tilapia or haddock, but you could just as
easily substitute any other type of white fish, such as halibut or cod.
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Having so many options ensures that you don’t have to eat the same
meal week after week.
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2 (6-ounce) boneless white fish fillets
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(such as tilapia or haddock)
¼ cup sour cream
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10 ounces fresh baby spinach, chopped

½ teaspoon paprika
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Salt
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Juice of ½ lemon
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2. Dip the fish fillets in sour cream until coated and allow to rest
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for 30 minutes.
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3. In a large skillet, melt the oil over medium-high heat. Add the
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spinach and cook for 2 minutes, until wilted.

4. Spread the wilted spinach in the bottom of a 9-by-13-inch
baking dish and arrange the fillets on top.
5. Add the paprika to the skillet with the oil, season with salt and
pepper, and cook for 30 seconds.

6. Drizzle the hot oil over the fish and spritz with the lemon juice.
7. Bake for 20 minutes, or until the fish is cooked through.
Serve hot.
TIP It’s best to avoid high-fat products like sour cream if you’re
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trying to lose weight. In this recipe, you may substitute plain Greek
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yogurt for the sour cream and follow the same instructions.
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Chile-Lime Grilled Salmon
If you believe that fish is difficult to prepare, this recipe for Chile-Lime
Grilled Salmon will convince you that this simply isn’t true! With just
5 minutes of preparation and 15 minutes of cooking time, you can
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create a healthy, flavorful meal that will help you fill your protein
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quota for the day without overloading you with calories. This grilled
salmon is lightly flavored with chili powder and cumin as well as
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garlic and fresh lime juice—you don’t want anything too heavy that
will overpower the natural flavor of the fish.
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Extra-virgin olive oil, for seasoning
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2 (6-ounce) boneless salmon fillets
2 tablespoons freshly squeezed lime juice
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½ teaspoon chili powder

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Fresh lime wedges, for garnish

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1. Preheat your grill to high heat and season the grates with
olive oil.
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2. Rinse the fillets, then pat dry with paper towels.

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3. In a small bowl, whisk together the lime juice, garlic, chili powder,
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cumin, salt, and pepper and brush liberally over the fillets.

4. Grill the fillets for 5 to 7 minutes on each side, until the flesh
flakes easily with a fork.
5. Serve the fish with fresh lime wedges.
TIP If you don’t have a grill, you can easily make a baked version
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of this dish. Preheat your oven to 350°F. Place the fillets in a glass
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baking dish, and pour the lime juice, garlic, and spices over them.
Bake for 12 to 15 minutes, until the flesh flakes easily with a fork.
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Serve hot with fresh lime wedges.
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Herb-Marinated Cod
This is the most unintimidating fish recipe that you’ll ever come
across. The mild flavor of cod pairs well with herbs and citrus, and it
cooks up easily whether it’s grilled, broiled, roasted, or steamed. Cut
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into 4 pieces or cook whole. Add thinly sliced vegetables, and they will
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cook along with the fish. For an especially easy cleanup, wrap the fish
in foil packets and toss them on the grill.
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Juice of ½ lemon
1 teaspoon ground fennel
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1 tablespoon chopped fresh tarragon
Salt
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12 ounces fresh cod

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1. In a large bowl, combine the olive oil, lemon juice, fennel, and
tarragon. Season with salt and pepper and whisk well.
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2. Place the fish in a large plastic bag along with the marinade.
3. Marinate in the refrigerator for at least 15 minutes, or up
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to 1 hour.
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4. Grill or broil for 5 to 7 minutes per side, until just cooked

through.
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Simple Roasted Salmon
with Tomatoes
Preparing salmon does not have to be difficult or stressful. Ask the
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fish-monger to remove the skin, and you can go from the fridge to the
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oven in minutes. Use this method with any combo of veggies and fresh
herbs. Green beans and tarragon are another fabulous combination.
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2 (6-ounce) boneless salmon fillets, skin removed
Coarse salt
Freshly ground black pepper na
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1 pint cherry tomatoes, halved
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½ cup fresh basil leaves, torn
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2. Lay the salmon fillets in a baking dish and drizzle each with
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1 teaspoon of oil, then season with salt and pepper.

3. In a small bowl, combine the cherry tomatoes, garlic, and the
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remaining 1 teaspoon of oil and season with salt and pepper.

Toss well to coat.
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4. Pour the tomatoes over the salmon and roast for 20 minutes,
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or until the salmon is cooked as desired.

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5. Remove from the oven, top with fresh basil, and serve.

Blackened Salmon with
Cucumber Salsa
There is something magical about the combination of salmon and
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cucumber. Cool, crisp cukes take on an even more important role by
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helping put out the flames from a spicy dry rub. Scale up the recipe
for the dry spice mix. It’s delicious on chicken and veggies as well, so
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you will want to keep some on hand.
FOR THE SALSA
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1 large cucumber, finely diced
2 tablespoons finely chopped onion
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2 tablespoons chopped cilantro
2 teaspoons rice vinegar
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Coarse salt
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FOR THE SALMON

1 teaspoon ground fennel
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1 teaspoon ground ginger

½ teaspoon onion powder
½ teaspoon mustard powder
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2 (6-ounce) boneless salmon fillets, skin removed
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To make the salsa

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1. In a small bowl, stir together the cucumber, onion, cilantro,

and vinegar.
2. Season with salt and pepper and set aside.

To make the salmon
1. In a small bowl, mix together the fennel, ginger, onion powder,

mustard powder, salt, and pepper.
2. Preheat the grill or grill pan to medium-high.
3. Gently rub the spice mixture on the salmon so that it evenly
coats each side.
4. Grill for 4 minutes, then turn and cook on the other side for an
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additional 4 minutes.
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5. Serve topped with salsa.
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na
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TIP Dry spice rubs are a great way to impart a lot of flavor when
you don’t have the time to marinate a piece of fish. A quick
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sprinkle of some bold flavors goes a long way!
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Grilled Shrimp with Olives
and Feta
MEAL PLAN ● ●
Shrimp are healthy kitchen all-stars! They are high in protein and low
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in fat, and they cook up in minutes. Grilling them at a high heat
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brings out their natural sweetness, which is then perfectly balanced
out by the savory olives and some pleasantly pungent feta cheese.
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12 ounces large shrimp, peeled and deveined
Coarse salt
Freshly ground black pepper na
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1 (4-ounce) piece feta cheese, diced
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1 cup kalamata olives
2 cups arugula
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1 tablespoon chopped fresh oregano

2 teaspoons vinegar (red wine or balsamic suggested)
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1. Heat the grill or grill pan to high heat.

2. Drizzle the shrimp with 1 tablespoon of olive oil and season
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with salt and pepper.

3. Grill the shrimp for 2 to 3 minutes per side, or until opaque,
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and set aside to cool slightly.

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4. In a large bowl, combine the feta, olives, arugula, remaining

1 tablespoon of olive oil, oregano, and vinegar. Toss well and
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serve with the shrimp.


Steamed Mussels with Saffron
If you love shellfish, this is the recipe for you. Purveyed from flowers,
saffron is a one-of-a-kind spice with tremendous flavor. Serve these
tender steamed mussels alone for a light meal or along with a bowl of
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soup or salad for something more substantial.
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1 pound mussels, scrubbed clean
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1 fennel bulb, thinly sliced
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2 garlic cloves, chopped
5 sprigs fresh thyme
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2 teaspoons saffron
2 cups fish or chicken stock
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1. Place the mussels in the bottom of a large soup pot.

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2. Add the salt, fennel, garlic, thyme, and saffron to the pot and
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stir gently.
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3. Pour in the stock, and turn the heat on to high.

4. Once the mixture begins to boil, reduce the heat to medium,
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cover, and allow to steam for 10 to 12 minutes, or until the

mussels are open. Discard any mussels that do not open after
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10 to 15 minutes of cooking.
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5. Serve warm.
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Cod and Green Beans
in Parchment
Steaming food in packets of parchment is easy, mess-free, and one of
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the healthiest cooking methods around. Don’t be intimidated by
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cooking in parchment. Try it once, and you’ll be hooked. The best part
is, it saves on clean-up time as well. Go from the oven to the plate, and
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allow diners to open up their own little present.
2 (6-ounce) cod fillets
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2 cups green beans, trimmed and chopped
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Coarse salt
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2. Fold two rectangular pieces of parchment paper in half to

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create a crease down the middle.

3. To make a packet, place the fish on one side of the parchment
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paper and scatter the green beans on top.

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4. Top with a sprig of fresh thyme.

5. Drizzle with 1 tablespoon of oil and season generously with
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salt and pepper.

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6. Fold the parchment over the fish, then gently fold over the
edges to close, creating a half-moon-shaped packet.

7. Repeat with the remaining piece of fish.
8. Place both packets on a baking sheet and bake for 20 minutes.
9. Allow to rest for 5 minutes before serving.
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Spinach Salad with Shrimp
MEAL PLAN ●
Next time you prepare shrimp, make a double batch so you have
leftovers for this salad. Instead of green olives, try Lemon-Marinated
Olives (page 98) for an extra kick. When making a salad, don’t leave
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out the salad greens when you season or dress the rest of your
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ingredients. Seasoning the greens, too, will make a huge difference in
the flavor of the entire recipe.
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Juice of ½ lemon
Coarse salt
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3 cups baby spinach
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½ cup canned chickpeas, rinsed and drained
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¼ cup green olives

4 ounces cooked shrimp
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1. Place the olive oil and lemon juice in a medium bowl.

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2. Season with salt and pepper and whisk well to combine.

3. Add the spinach and toss well to coat in the dressing.
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4. Add the chickpeas, olives, and shrimp, season with salt and
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pepper again, and toss well.

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Spicy Salmon Burgers
In under 30 minutes, you can prep and serve up these healthy

burgers with a kick of heat. Even after your detox, you’re likely to
come back to these satisfying crispy patties in crunchy lettuce
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wraps again and again.
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8 ounces raw salmon, skin removed, diced
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1 large egg
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1 slice grain-free, gluten-free bread, torn
½ jalapeño pepper, finely chopped
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¼ cup chopped onion
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½ teaspoon black pepper
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Lettuce leaves, for wrapping
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Lemon wedges, for garnish

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1. Using a food processor, pulse the salmon, lemon juice,

egg, bread, jalapeño pepper, onion, salt, and pepper until
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well combined.
2. Transfer the mixture to a bowl and form into two patties.
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3. Heat the coconut oil in a skillet over medium heat.

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4. Cook the burgers for 7 to 8 minutes per side.

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5. Serve wrapped in lettuce leaves and garnished with

fresh lemon.

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ELEVEN
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POULTRY & MEAT
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Lemon-Thyme Roasted Chicken 174
Chicken Fajita Lettuce Cups 175
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Hobo Packets 176
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Creamy Spinach and Bacon Pie 177
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Curry-Ginger Pork Chops 178
Grilled Garlic-Rosemary Pork Tenderloin
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with Steamed Broccoli 179
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Argentinean-Style Beef 181
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Meatballs, Your Way 182
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Ground Beef Casserole with Cheese Crust 183

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Turkey Meatloaf 184
Asian Chicken Kebabs 185
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Slow-Cooker Pot Roast 186

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Chicken Sausage Patties 187

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Pesto Grilled Chicken Thighs 188

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173
Lemon-Thyme Roasted Chicken
SERVES 4 PREP TIME: 10 MINUTES COOK TIME: 1 HOUR 30 MINUTES
If you’ve never roasted a whole chicken before, this recipe is the

perfect place to start. The preparation method is quick and
uncomplicated—just what you need as a beginner. If you’re only
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cooking for yourself, don’t think that rules out this recipe. Enjoy the
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chicken while it’s hot, and save the leftovers for use in other recipes,
like Chicken Salad with Walnuts (page 109) or even homemade
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chicken soup. Once you try it, you may find yourself cooking a roasted
chicken almost every week simply because it’s so easy, there’s no
reason not to!
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1 (5- to 6-pound) roasting chicken
Salt
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2 lemons
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2 to 3 tablespoons coconut oil

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2. Remove the giblets from the chicken cavity and rinse the bird
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in cool water, inside and out. Pat dry with clean paper towels.
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3. Season the chicken inside and out with salt and pepper, then
cut the lemons in half and place them inside the cavity with
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the thyme.
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4. Close the cavity with string, and rub the oil all over the chicken.
5. Cook for 1 hour and 30 minutes, until the juices run clear.
6. Let the chicken rest for 10 minutes on a cutting board before
carving and serving.

Chicken Fajita Lettuce Cups
This recipe offers a refreshing spin on a classic. Keep these fajitas

light and crunchy by skipping the highly processed flour tortillas.
Wrap the high-protein, low-fat chicken in crisp lettuce leaves for a
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satisfying, guilt-free meal.
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2 large boneless, skinless chicken breasts, sliced
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1 tablespoon rice vinegar
Pinch red pepper flakes
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2 large bell peppers, sliced
½ red onion, sliced
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1 head green leaf lettuce (leaves separated), for serving
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1. In a large skillet over medium-high heat, heat the oil.

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2. Add the sliced chicken and cook until browned on all sides,
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about 4 to 5 minutes.
3. Season with the coconut aminos, vinegar, and red pepper and
continue to cook for an additional 5 minutes.
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4. Add the peppers and onion and sauté until the chicken is
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cooked through and the vegetables are slightly tender, about

5 minutes more.
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5. Serve wrapped in the lettuce leaves.

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Poultry & Meat • 175

Hobo Packets
If you aren’t much of a cook, you will love this recipe because it
requires virtually no cooking skill. A hobo packet is simply a packet of
foil containing meat, vegetables, and seasoning cooked in the oven.
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This recipe can be adapted for other kinds of poultry, including turkey;
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you can even use it for fish, though you’ll need to reduce the baking
time to avoid overcooking. Feel free to season the chicken as you like
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with chili powder or a pinch of cayenne pepper to give it a little kick.
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2 boneless skinless chicken breasts
1 tablespoon coconut oil, divided
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Salt
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Chili powder or cayenne pepper, for seasoning (optional)
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2 cups mixed chopped vegetables

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2. Cut two large pieces of aluminum foil and place a chicken

breast in the center of each.
3. Top each chicken breast with ½ tablespoon of oil and season
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with salt and pepper. Season with the chili powder or cayenne
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pepper (if using).

4. Spoon 1 cup of vegetables on top of each chicken breast, then
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fold the foil into a packet around the chicken.

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5. Bake the packets on a baking sheet for 18 to 20 minutes, until

the chicken is cooked through.
6. Let cool slightly and serve.

Creamy Spinach and Bacon Pie
MEAL PLAN ● ●
Once your detox is over, this is a great recipe to double, even if you’re
just cooking for yourself. This is because it’s so easy to reheat. Simply
store the leftovers in an airtight container in the refrigerator and
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reheat one slice at a time, as needed. Using this method, you can
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enjoy a hot dinner and several tasty lunches from only a single recipe.
What could be simpler than that?
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4 slices uncooked bacon, chopped
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2 tablespoons chopped yellow onion
1 cup chopped baby spinach
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¼ cup whole milk
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Salt
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½ cup grated Cheddar cheese
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2. In a large ovenproof skillet, heat the bacon over medium-

high heat and cook until crisp. Remove the bacon with a
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slotted spoon.
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3. Stir in the onion and cook for 5 minutes until tender, then stir in
the spinach and cook for another 2 minutes until it has wilted.
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4. In a small bowl, whisk together the milk, eggs, salt, and pepper.
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5. Add the egg mixture to the pan and gently scramble for 2 to
3 minutes.
6. Sprinkle with the Cheddar cheese and bacon.
7. Bake for 10 to 15 minutes until the cheese is melted and the
eggs are set.

Curry-Ginger Pork Chops
If you’re tired of meals based around chicken and beef, why not give
pork a try? Pork is an excellent source of protein and contains a
variety of nutrients. A 3-ounce serving of pork contains only 4 grams
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of fat but more than 40 percent of your daily value for protein. Pork is
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also a great source of B vitamins, which help create red blood cells
and play an important role in the metabolism of food in the body. If
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the health benefits of pork aren’t enough to convince you, then the
flavor of these Curry-Ginger Pork Chops will!
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2 tablespoons coconut oil, divided
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2 (6-ounce) boneless pork chops
1 medium yellow onion, sliced thin
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2 tablespoons fresh minced ginger
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1 teaspoon curry powder

⅓ cup low-sodium chicken broth
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1. In a large skillet, heat 1 tablespoon oil over medium-high heat.

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2. Add the pork chops and cook for 2 minutes on each side to
sear; transfer the seared chops to a plate.
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3. Reduce the skillet temperature to medium and stir in the

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remaining 1 tablespoon oil along with the onions, ginger, and

curry powder.
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4. Cook for 10 minutes, stirring often, until the onions are tender.
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5. Return the chops to the skillet and pour in the broth.

6. Cover and simmer over low heat for 15 minutes, or until the
pork is cooked through, and serve.

Grilled Garlic-Rosemary
Pork Tenderloin
with Steamed Broccoli
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Consider this recipe yet another example of why detoxing does not
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mean you can’t enjoy a truly hearty meal. The high heat of the grill
will seal in the juices, keeping this lean cut of pork tender and full of
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flavor. The combination of rosemary and garlic provides a potent
blend of cell-protecting antioxidants.
Salt
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1 tablespoon chopped garlic
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1 tablespoon chopped fresh rosemary

1 pork tenderloin (about 1 pound)
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3 cups broccoli florets

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1. Preheat the grill or grill pan over medium-high heat.

2. Season generously with salt and pepper.
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3. In a small saucepan, heat the coconut oil, garlic, and rosemary.

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4. With a brush, slather the pork tenderloin with the garlic and
herb mixture.
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5. Transfer to the grill and cook for 4 to 5 minutes per side, until
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the internal temperature reaches 145°F.

6. Allow the pork to rest for 10 minutes before slicing.
7. While the pork rests, fill a medium saucepan with about 1 inch
of water and bring to a simmer.

GRILLED GARLIC-ROSEMARY PORK TENDERLOIN
WITH STEAMED BROCCOLI continued
8. Put the broccoli florets in a steamer basket, cover, and cook

until tender, about 10 to 12 minutes.
9. Remove the broccoli from the steamer basket and season with
salt and pepper, if desired.
10. Serve the pork and broccoli together.
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Argentinean-Style Beef
Argentina is currently the third largest exporter of beef in the world,

and the cattle industry plays a key role in the country’s economy and
culture. Argentine beef is traditionally cooked over an open flame, as
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in this recipe, and is often served with a chimichurri sauce like the one
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you will find on page 213.
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1 pound flank steak
2 lemons, halved
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Coarse salt io
1. Rinse the steaks and pat dry, then squeeze the lemon juice over
them and sprinkle with salt.
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2. Let the steaks sit at room temperature for 30 minutes.

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3. Preheat the grill or grill pan to high heat and place the steaks
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on the hot grates.

4. Cook for 2 to 3 minutes on each side, then let the steaks rest
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for 5 minutes or so on a cutting board to continue cooking to

medium-rare.
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5. Slice the meat against the grain to serve.

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TIP For other cuts, such as flat-iron, T-bone, or skirt steaks,

sear the steaks for 1 to 2 minutes on each side, then move the
steaks away from direct heat and cook for another 2 minutes for
medium-rare. Let the steaks rest for 5 minutes before slicing.

Meatballs, Your Way
MAKES 12 MEATBALLS (2–3 PER SERVING)
PREP TIME: 10 MINUTES COOK TIME: 15 MINUTES
MEAL PLAN ● ●
Meatballs are a staple item that everyone should know how to

prepare because they are so versatile. Enjoy your meatballs on their
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own with a side of roasted vegetables or, for those of you on the Yellow
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plan, serve them on a bed of gluten-free pasta with Fresh Tomato
Sauce (page 208). If you want to try something out of the ordinary, go
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with a blend of ground pork and lamb instead of the ground beef—or,
if you’re counting calories, substitute lean ground turkey for a low-fat
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option. No matter how you prepare them, these meatballs make for a
satisfying meal.
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12 ounces lean ground beef
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½ cup almond flour
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1 tablespoon chopped fresh oregano

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¾ cup grated Pecorino Romano cheese
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1. In a large mixing bowl, stir together the ground beef, eggs, flour,
oregano, garlic, salt, pepper, and cheese until well combined.
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2. Shape the mixture into 12 meatballs and set aside on a plate.

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4. Add the meatballs and cook for 10 to 15 minutes, turning every
2 minutes, until evenly browned and cooked through.

Ground Beef Casserole
with Cheese Crust
MEAL PLAN ● ●
Similar to a shepherd’s pie, this ground beef casserole is topped with
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a crispy crust made from three different types of cheese. This dish has
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all of the components of a well-rounded meal in one recipe—tender
ground beef, tasty vegetables, and a crispy cheese crust.
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8 ounces lean ground beef
½ cup diced yellow onion
½ teaspoon coarse salt na
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½ (12-ounce) jar roasted red peppers, drained and chopped
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1 cup frozen peas
m
¾ cup shredded Gruyère, Parmesan, and Pecorino

Romano cheese
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2. In a large skillet, heat the ground beef over medium-high heat.
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Cook for 5 minutes or so, stirring often, until evenly browned.

3. Stir in the garlic, onion, and salt and cook for another 5 minutes.
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4. Add the red peppers, frozen peas, and black pepper, then stir
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well and cook for 10 minutes, stirring occasionally.

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5. Transfer the mixture to 2 small baking dishes and top with the
Gruyère, Parmesan, and Pecorino Romano cheeses. Bake for
15 minutes or until the cheese is lightly browned and bubbling.
6. Remove the casserole from the oven and slice to serve.

Turkey Meatloaf
MEAL PLAN ●
Meatloaf is the classic comfort food. Ground turkey makes a lighter

meatloaf, but you won’t sacrifice flavor, especially when you add some
mushrooms, balsamic, and fresh thyme. The other secret to this moist
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meatloaf is gluten-free rolled oats.
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Cooking spray
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1 pound ground turkey (95 percent lean)
½ cup finely chopped onion
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½ cup finely chopped mushrooms
½ cup gluten-free rolled oats
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1 egg, beaten
ot
m

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1. Preheat oven to 400°F.

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2. Spray a loaf pan with nonstick cooking spray.

3. In a large bowl, combine turkey, onion, mushrooms, oats, egg,
vinegar, salt, and pepper.
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4. With clean hands, mix gently, just long enough to combine the
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ingredients well.
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5. Transfer the mixture to the prepared pan and gently pat to

make an even layer.
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6. Bake for 40 minutes, or until a meat thermometer reaches 160°F.

7. Allow to rest for 10 minutes before slicing.

Asian Chicken Kebabs
SERVES 2 PREP TIME: 10 MINUTES, PLUS 20 MINUTES TO MARINATE
COOK TIME: 15 MINUTES
Sometimes food just tastes better on a stick. This Asian-inspired

marinade is also delicious on veggies and fish. If using wooden
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skewers, soak in water for at least one hour before grilling.
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1 tablespoon coconut oil, melted
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¼ cup chicken broth
na
2 tablespoons finely chopped cilantro
8 ounces boneless, skinless chicken breast, cubed
io
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1. In a large bowl, stir together the melted coconut oil, coconut
aminos, chicken broth, ginger, and cilantro.
m
2. Add the chicken to the bowl, cover, and refrigerate for

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20 minutes or up to 24 hours.
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3. Preheat a grill or grill pan to medium-high heat.

4. Remove the chicken from the bowl and discard the marinade.
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5. Thread the chicken on skewers and grill for 2 to 3 minutes per

side, until cooked through.
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6. Serve the chicken on the skewers.

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TIP Make veggie kebabs to serve along with this chicken, but be
sure to keep all the veggie skewers separate. If you combine
vegetables and meat on the same skewer, you will end up burning
the vegetables in order to cook the chicken all the way through.

Slow-Cooker Pot Roast
SERVES 4 PREP TIME: 15 MINUTES COOK TIME: 8 HOURS
There is no better way to make a pot roast. After a quick pan sear,
pop the ingredients into the slow cooker and your work is done.
Cook on low for 8 hours, or cook on high and dinner will be ready in
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half the time.
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1 (1½- to 2-pound) boneless chuck roast
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1 teaspoon kosher salt
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1 teaspoon paprika
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1 onion, thinly sliced
ot
1 cup chicken or beef broth
m
1 (28-ounce) can crushed tomatoes

1 bay leaf
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½ pound carrots, roughly chopped

1 fennel bulb, sliced
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1. Season the meat on all sides with the salt, pepper, and paprika.
iv
2. In a large skillet, heat the oil and sear the roast on all sides
until browned.
us
3. Place the roast in a slow cooker.

cl
4. Add the onion, garlic, broth, tomatoes, bay leaf, carrots,

Ex
and fennel.
5. Cook on low for 8 hours.
6. Remove from the slow cooker and serve.

Chicken Sausage Patties
It is difficult to find chicken sausage made without added sugar, so

make your own (better-tasting) patties. The rice vinegar and lemon
really add depth to this recipe. Serve with the Arugula and White Bean
y
Salad (page 115) or the Balsamic Quinoa-Spinach Salad (page 110),
op
or in a gluten-free wrap with sautéed onions and peppers.
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8 ounces ground chicken
1 teaspoon ground fennel seed
na
½ teaspoon dried thyme
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ot
1 teaspoon rice vinegar
m
½ teaspoon lemon zest

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1. In a large bowl, combine the ground chicken, fennel, thyme,

eP
salt, pepper, garlic, vinegar, and lemon zest.

2. With clean hands, mix well and shape into four patties.
iv
3. Heat two teaspoons of oil in a large skillet over medium heat.

us
4. Place two patties in the pan and cook for 5 minutes per side, or
until completely cooked through.
cl
5. Repeat with the remaining oil and patties.

Ex
6. Serve as is, in a wrap, or with a salad.


Pesto Grilled Chicken Thighs
Pesto is a wonderful ingredient! It is a creative way to boost flavor in

pasta dishes, soups, and salad dressings, plus it makes a flavorful
marinade all by itself. It is so easy to make your own, and you can
y
store leftovers in the freezer for up to 3 months. You could also pick up
op
a container of store-bought pesto at your local grocery store or
gourmet market to save time—just check the ingredient list and make
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sure there are no added sweeteners.
na
FOR THE BASIL PESTO
3 cups fresh basil 
1 clove garlic, chopped
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¼ cup toasted pine nuts
ot
Juice and zest of ½ lemon
m
¼ teaspoon black pepper 

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½ cup extra virgin olive oil

eP
FOR THE CHICKEN THIGHS

¼ cup basil pesto
12 ounces boneless (skin on) chicken thighs
iv
To make the basil pesto

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1. In a food processor fitted with a steel blade, combine the basil,

cl
garlic, pine nuts, lemon juice, zest, salt, and pepper.

2. Pulse until ingredients are well chopped.
Ex
3. With the machine on, slowly pour in the olive oil.

4. Continue to blend until smooth.

To make the chicken thighs
1. Heat the grill or grill pan to medium-high.
2. In a large bowl, toss the pesto and chicken thighs until the
chicken is well coated.
3. Cook, skin-side down, for 5 to 6 minutes. Turn over and cook
for an additional 5 minutes, or until cooked through.
4. Allow to rest for 5 to 10 minutes before serving.
y
op
lC
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io
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m
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TWELVE
AFTER-DINNER TREATS
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op
lC
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Chocolate Mousse 192
Strawberry-Banana Cream Tart 193
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Berry–Coconut Cream Parfaits 195
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Blackberry Shooters 196
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Cucumber-Lime Refreshers 197
Berry-Banana Dreams 198
na
Marinated Bocconcini 199
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The Cheese Course 200
ot
Hawaiian Ice 201
m
“Almond Joy” Trail Mix 202

ro
Chocolate-Almond Fondue 203
eP
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191
Chocolate Mousse
This chocolate “mousse” is all you could ask for in a dessert—gluten-

free, dairy-free, and full of delicious chocolate flavor. Avocado has a
naturally creamy texture that whips up nicely into a mousse-like
y
consistency. In this recipe, the use of avocado negates the need for
op
dairy ingredients like whipping cream, which would typically be used
to make the mousse.
lC
2 large ripe avocados, pitted and chopped
na
2 green-tipped bananas, peeled and chopped
½ cup unsweetened cocoa powder
io
½ cup unsweetened coconut milk
1 teaspoon pure vanilla extract
ot
½ teaspoon ground cinnamon
m
Pinch of coarse salt

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1. In a food processor, combine the avocados, bananas, cocoa

powder, coconut milk, vanilla, cinnamon, and salt and blend
eP
until smooth.
2. Spoon the mousse into glasses and chill until ready to serve.
iv

us

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TIP It’s not necessary to use canned coconut milk for this recipe.
Ex
You can find unsweetened coconut milk in cartons in the dairy

section at your local grocery store. Keep in mind that some
companies offer flavored options, so select the “original” or
“unflavored” option.

Strawberry-Banana
Cream Tart
If you’ve ever made a fruit tart, you likely spent an hour or more
y
building the crust in the pan and then whipping the filling to the right
op
consistency. This Strawberry-Banana Cream Tart is unique in a
number of ways, mainly because it’s very easy to make—simply throw
lC
together the crust and combine the filling ingredients in the food
processor to puree them. Green-tipped bananas impart a lightly
na
sweet flavor as well as a creamy texture, resulting in a delectable
dessert that you don’t have to feel guilty about enjoying.
io
FOR THE CRUST
1½ cups almond flour
ot
1 teaspoon ground cinnamon

m

¼ cup coconut oil, melted
ro
FOR THE FILLING

eP
2 green-tipped bananas, peeled and chopped

1 teaspoon vanilla extract
iv

us
⅔ cup full-fat canned coconut milk

2 cups sliced fresh strawberries
cl
To make the crust

Ex

2. In a medium mixing bowl, stir together the almond flour,
cinnamon, and salt.
3. Whisk in the melted oil, then press the mixture into a pie plate,
spreading it evenly along the bottom and sides.
After-Dinner Treats • 193

STRAWBERRY-BANANA CREAM TART continued
To make the filling

1. In a food processor, combine the bananas, lemon juice, vanilla,
eggs, and coconut milk and blend until smooth.
2. Pour the filling into the crust and spread evenly.
3. Bake for 35 minutes, or until the center is set.
y
4. Cool the pie completely, then arrange the strawberries on top
op
and slice to serve.
lC
na
TIP In following these instructions, you may find that the crust
io
for your tart is still fairly soft. If you prefer a crisper crust, try
baking the crust for 5 minutes before you add the filling.
ot
m
ro
eP
iv
us
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Ex

Berry–Coconut Cream Parfaits
Made with only a handful of ingredients, these parfaits look like a

gourmet dessert. If you like, sprinkle a little ground cinnamon or
unsweetened cocoa powder on top to finish the presentation. Keep in
y
mind that, when you refrigerate your cans of coconut milk, the liquid
op
will rise to the top. To make it easier to get at the coconut cream, store
the cans in the refrigerator upside down—that way you can open them
lC
from the top and scoop out the cream directly.
na
2 cups fresh diced strawberries
1 cup fresh blackberries
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1 cup fresh blueberries
Juice of 2 lemons
ot
2 (15-ounce) cans full-fat coconut milk,
m
refrigerated overnight
2 teaspoons vanilla extract
ro
1 teaspoon ground cinnamon

Pinch of ground cardamom
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1. In a large bowl, combine the strawberries, blackberries,

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blueberries, and lemon juice and toss well.

2. Open the cans of coconut milk and spoon off the thick white
us
cream into a mixing bowl. Reserve the rest of the milk in the
cl
refrigerator for another use.

Ex
3. Beat the cream with the vanilla, cinnamon, and cardamom using
an electric mixer until light and fluffy, about 3 to 4 minutes.
4. Layer the berry mixture and the coconut cream in dessert
glasses, then chill until ready to serve.

Blackberry Shooters
SERVES 4 PREP TIME: 5 MINUTES, PLUS 1 HOUR TO REFRIGERATE
This concoction made from frozen blackberries and coconut milk is so

sweet and satisfying. In five minutes or less, you can prepare this
delicious dessert and then store the extras in the refrigerator for later,
y
when you’re in need of a quick snack or a refreshing treat. These
op
Blackberry Shooters are perfect to enjoy on a hot summer day after
lounging by the pool, or simply as a way to refresh your mind and your
lC
palate after a long day at work. Feel free to experiment with this recipe
a bit, substituting blueberries or strawberries for the blackberries.
2 cups frozen blackberries

na
io
1 cup full-fat canned coconut milk
ot
2 or 3 ice cubes
m
1. In a food processor, combine the blackberries, coconut milk,

ro
lemon juice, and ice cubes.

eP
2. Blend until smooth and well combined.

3. Pour into shot glasses, then chill in the refrigerator for at least
1 hour before serving.
iv

us

cl
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TIP If you don’t have any frozen blackberries on hand, you can
use fresh blackberries instead. Keep in mind that your recipe
won’t be as thick if you use fresh berries, however, so you may
need to add a few extra ice cubes.

Cucumber-Lime Refreshers
Cucumber may not be the first ingredient that comes to mind when
you think about dessert, but in this recipe it’s so cool and refreshing
that you might just start to think of it that way. In addition to its cool
y
flavor, cucumber is also known for being rich in dietary fiber and
op
other nutrients. A single 1-cup serving of cucumber contains nearly
20 percent of your daily value for vitamin K as well as plenty of
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pantothenic acid, copper, potassium, and manganese. Cucumbers
are also full of antioxidants, which help reduce inflammation and
na
protect the body against free-radical damage.
io
1 large English cucumber, peeled and diced
ot
Juice of 1 lime
m

2 tablespoons chia seeds
ro
2 or 3 ice cubes
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1. In a food processor, combine the cucumber, avocado, lime juice,

flaxseed, chia seeds, and ice cubes and blend until smooth.
iv
2. Pour into glasses and serve immediately.

us

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Berry-Banana Dreams
Cool and creamy, these fruity treats are the perfect way to top off a
tasty meal. By using green-tipped bananas in this recipe, you’ll get a
lightly sweet flavor that’s all natural—no added sugar required. Feel
y
free to use whatever berries you have on hand for this recipe, and
op
keep in mind that frozen berries work, too, as long as you thaw them
first. Don’t be afraid to mix it up with a combination of blueberries,
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blackberries, and strawberries, or simply pick your favorite.
na
½ cup fresh berries (your choice)
1 cup plain Greek yogurt
io
1 small green-tipped banana, peeled and sliced
1 ice cube
ot
1. In a blender, combine the berries, yogurt, banana, and ice cube.

m
2. Blend on high speed until smooth, then pour into a glass

ro
and serve.
eP

iv
us
TIP To enjoy this recipe on the Blue meal plan, all you have to do
is replace the Greek yogurt with a nondairy alternative. Full-fat
cl
canned coconut milk will give this recipe the thickness it needs
without adding any dairy.
Ex

Marinated Bocconcini
SERVES 4 PREP TIME: 10 MINUTES, PLUS 4 HOURS TO REFRIGERATE
Bocconcini are small balls of fresh mozzarella cheese, typically about

the size of an egg. These cheeses are semisoft and mild, which makes
them perfect for snacking. In fact, the name bocconcini is derived
y
from the Italian for “small mouthfuls.” Today, most bocconcini is
op
made from a combination of cow’s milk and water buffalo milk, which
is why it is sometimes called uova di bufala—“buffalo eggs.” If you
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can’t find fresh bocconcini at your local grocery store, check an
Italian supermarket or a specialty foods store.
1 pound drained bocconcini

na
io
¾ cup extra-virgin olive oil
2 tablespoons drained capers, chopped
ot
m
1 tablespoon chopped fresh thyme

ro

eP
1. In a large mixing bowl, toss the bocconcini with the oil until
iv
well coated.
2. Add the capers, parsley, thyme, red pepper, garlic, and salt,
us
and toss well to coat.

cl
3. Transfer to an airtight container, then chill for 4 hours

Ex
before serving.

The Cheese Course
The cheese course is typically part of a multicourse meal, usually

served after the main dish and before dessert. For cheese lovers, any
meal without cheese could be considered incomplete. A nineteenth-
y
century French aphorism states, “Un dessert sans fromage est une
op
belle à qui il manque un œil”—a dessert without cheese is a one-eyed
beauty. If you’re curious about instituting a cheese course in your own
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dietary routine, this recipe is the perfect place to start. Feel free to
substitute different kinds of cheeses for those mentioned in the recipe;
na
all that matters is that you have a variety.
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1 large piece hard Asiago cheese
1 small soft Brie
ot
1 recipe Lemon-Marinated Olives (page 98)
m
1 recipe Marinated Bocconcini (page 199)

1 cup raw almonds
ro
1 cup fresh blackberries

eP
1. Arrange the cheeses on a platter, and place the marinated

olives and bocconcini in bowls.
iv
2. Scatter the raw almonds and blackberries over the platter to

enhance the presentation.
us
3. Serve with cheese knives and appetizer plates.

cl

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TIP This recipe gives you the perfect reason to check out the
artisanal cheese section at your local grocery store or specialty
food store. Don’t be afraid to try something new! Most places are
happy to give you a sample of several cheeses, so try a few before
deciding what you want to buy.

Hawaiian Ice
SERVES 2 PREP TIME: 20 MINUTES, PLUS 12 HOURS TO FREEZE
Also known simply as shave ice, Hawaiian ice is a treat that originated
in Japan during the Heian period. When Japanese plantation workers
immigrated to the Hawaiian Islands, they brought their tradition of
y
shave ice with them. You can simply shave the ice using a grater. Don’t
op
be afraid to try different things, like almond milk with your Hawaiian
Ice instead of coconut milk.
lC
Cooking spray
na
Water
¼ cup unsweetened coconut milk
io
1. Lightly grease the inside of a loaf pan with cooking spray and
ot
fill it with water.
m
2. Place the pan in the freezer and freeze overnight, or until solid.
ro
3. Turn the block of ice out onto a solid surface and carefully
grate it using a hand grater.
eP
4. Grate the ice until you have about 2 cups, then divide between
two dessert glasses.
iv
5. Drizzle the coconut milk over the ice to serve.

us

cl
Ex
TIP It can take several hours for a large block of ice to freeze, so
be sure to give yourself plenty of time—place the water-filled loaf
pan in the freezer at least 12 hours ahead of time. Another option
is to freeze two smaller containers of water that may not require
as much time.

“Almond Joy” Trail Mix
YIELDS ABOUT 3 CUPS PREP TIME: 5 MINUTES COOK TIME: 15 MINUTES
While Almond Joy candy bars are definitely not allowed on the sugar
detox, that doesn’t mean you can’t enjoy all of the flavors you would
find in the candy bar. This recipe combines the taste of crunchy
y
almonds with tender coconut and just a hint of salt. Take this trail
op
mix with you as you run your daily errands to ensure that you never
go hungry and that you don’t succumb to the temptation to go off the
lC
detox. If you have a tasty snack option right in your bag, you will be
less tempted to stray!
2 cups raw almonds

na
io
Coarse salt
ot
1 cup shredded unsweetened coconut
m

ro
2. In a large mixing bowl, toss the almonds with the oil and
eP
season with salt.

3. Spread the almonds evenly on a rimmed baking sheet. Bake for
10 minutes, until lightly toasted.
iv
4. Sprinkle the coconut over the almonds and bake for another
us
5 minutes, until the coconut is just browned.

cl
5. Remove from the oven and cool completely.

Ex
6. Serve at room temperature, and store leftovers in an airtight

container.
NUTRITION INFO (½ cup), Calories 270, Total Fat 25g, Carbohydrates 9g,

Chocolate-Almond Fondue
SERVES 2 PREP TIME: 10 MINUTES COOK TIME: 1 TO 2 MINUTES
A fresh, healthy take on a sugar-laden treat—here is a dip you can feel

good about eating. From the antioxidants in the chocolate to the
vitamin E in the almonds and the fiber in the fruit, this simple recipe
y
packs more than delicious flavor. Serve on a platter with toothpicks
op
for easy dipping.
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¼ cup almond butter
1 teaspoon unsweetened cocoa powder
na
3 tablespoons canned coconut milk
1 green-tipped banana, sliced
io
1 cup strawberries, sliced
ot
1. In a small, microwave-safe dish, stir together the almond
butter, cocoa, and coconut milk until well combined.
m
2. Place in the microwave and cook on high for 30 seconds.

ro
3. Remove from the microwave, stir again, and place back in the
eP
microwave for 30 seconds more. Repeat until the mixture is

warm and gooey.
iv
4. Serve with the bananas and strawberries for dipping.

us

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Ex

THIRTEEN
CONDIMENTS,
DRESSINGS & SAUCES
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Mayonnaise 206
Au Jus 207
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Fresh Tomato Sauce 208
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Blue Cheese Dressing 210
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Green Goddess Dressing 211
Pico de Gallo 212
na
Chimichurri Sauce 213
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Fresh Pickled Vegetables 214
ot
Fresh Pesto Sauce 215
m
No-Cook White Sauce 216

ro
Mint Tzatziki 217
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iv
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205
Mayonnaise
YIELDS ABOUT 2 CUPS PREP TIME: 10 MINUTES
Mayonnaise, a thick French sauce, is often used as a condiment on

sandwiches and as an ingredient in salads and dressings. Unfortu-
nately, many commercially produced mayonnaise products contain
y
sugar and other ingredients that make them a “no” food for the sugar
op
detox. Luckily, this recipe makes it easy to prepare your own mayon-
naise using all-natural ingredients. With little more than egg yolks,
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olive oil, and vinegar, you can create a creamy, sugar-free mayonnaise
to use in all your favorite sugar detox recipes throughout this book.
2 large egg yolks

na
io
¼ cup red wine vinegar
1 tablespoon Dijon mustard
ot
1½ cups extra-virgin olive oil
m
Coarse salt
ro
1. In a food processor, combine the egg yolks, vinegar,

and mustard.
eP
2. Blend until smooth and well combined.

3. With the processor running, drizzle in the oil in a steady
iv
stream. Season with salt to taste.

us
4. Store in the refrigerator for up to five days.

cl
PER SERVING (1 tablespoon): Calories 85, Total Fat 10g, Carbohydrates 0g,
Ex

Au Jus
YIELD ABOUT 1 CUP PREP TIME: 5 MINUTES COOK TIME: 10 MINUTES
Au jus is a French term meaning “in its own juice.” This au jus can be
made from any meat that has been baked or roasted in the oven—
simply reserve the juice and the bits of meat sticking to the pan and
y
use them to prepare this recipe. If you’re making au jus from chicken
op
or turkey, use chicken broth; for beef, pork, or lamb, use beef broth.
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Roasting pan with meat juice, meat removed
½ cup water
na
1 cup low-sodium beef or chicken broth
io
ot
1. Heat the pan in which you cooked the meat over high heat and
pour in the water. Stir the water around to loosen the bits of
m
meat and fat stuck to the pan.

ro
2. Add the broth to the pan and continue to stir until it comes to
eP
a simmer.
3. Stir in the parsley and oil, stirring until the oil melts and the
liquid is very hot.
iv
4. Serve the au jus over the cooked meat.

us

cl

Ex
Condiments, Dressings & Sauces • 207

Fresh Tomato Sauce
YIELDS ABOUT 12 CUPS PREP TIME: 15 MINUTES COOK TIME: 45 MINUTES
You may be wondering why tomato sauce is a recipe in this book when
it’s such an easy product to find at the grocery store. What you may
not realize, however, is that most commercially produced tomato
y
sauces contain several grams of sugar per serving. In these products,
op
sugar is used to cut the acid of the tomatoes, as they are stored on the
shelf for long periods of time. But in making your own tomato sauce,
lC
you don’t have to worry about that. Feel free to dress up the sauce by
adding a handful of your favorite herbs, such as basil, parsley, or
fresh oregano.
na
io
4 pounds ripe tomatoes
⅓ cup extra-virgin olive oil
ot
1 large yellow onion, diced
m

1 medium carrot, peeled and diced
ro
1 large celery stalk, diced

Salt
eP

iv
1. Bring a large pot of water to a boil over high heat.

2. Use a sharp knife to slice an “X” into the top of each tomato,
us
then place them in the boiling water in batches for 10 to

cl
15 seconds each.
Ex
3. Remove the tomatoes with a slotted spoon and remove the

skin. Chop the tomatoes and set aside.
4. In a large skillet, heat the oil, then add the onion and garlic.
Cook for 5 minutes, stirring occasionally, until the onion is
translucent.

5. Stir in the carrot and celery and cook for 5 minutes more,
stirring occasionally.
6. Add the tomatoes and season with salt and pepper. Reduce the
heat and simmer for 45 minutes, until the tomatoes have
broken down.
7. Remove the skillet from the heat and stir in some water, if
needed, to thin the sauce. Adjust the seasonings as needed.
y
PER SERVING (1 cup): Calories 96, Total Fat 7g, Carbohydrates 8g,
op
lC
TIP If you know that you’re going to be using tomato sauce in
one of the recipes in this book, try to make this sauce ahead of
na
time so it will be ready to use. It can easily be stored in the
refrigerator for up to a week.
io
ot
m
ro
eP
iv
us
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Ex

Blue Cheese Dressing
If you’re a fan of thick and creamy salad dressings, this Blue Cheese
Dressing is for you. Adding a dollop to your salad will make you feel
less like you’re sacrificing a heartier meal option for the sake of
y
health; this dressing turns even the plainest salad into a delicious
op
indulgence. Made with your homemade Mayonnaise recipe from this
book, along with Greek yogurt, this dressing is cool and creamy,
lC
flavored with garlic and blue cheese crumbles. Don’t be afraid to try
this dressing on dishes other than salads—it also makes a tasty
topping for grilled chicken.
na
io
1 cup Mayonnaise (page 206)
½ cup plain Greek yogurt
ot
1 tablespoon minced yellow onion
m

ro

½ cup blue cheese crumbles
eP
Salt
iv
1. In a food processor, combine the Mayonnaise, Greek yogurt,

us
onion, garlic, lemon juice, vinegar, and cheese. Season with salt
and pepper.
cl
2. Blend on high speed for 20 to 40 seconds until smooth.

Ex
3. Store in an airtight container in the refrigerator for up to a week.

PER SERVING (2 tablespoons): Calories 78, Total Fat 6g, Carbohydrates 5g,

Green Goddess Dressing
If you go to the grocery store for salad dressing, you will find
hundreds of different options. Though all of these options may vary in
flavor, many of them have one thing in common—they contain sugar
y
and artificial ingredients. As you will find in reading this book, salads
op
are a great food to enjoy on the sugar detox because they are
naturally sugar-free and full of nutrients. If you’re going to be eating
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a lot of salads, you need a tasty dressing to go with them, and this
Green Goddess Dressing certainly fits the bill!
1 cup Mayonnaise (page 206)

na
io
1 ripe avocado, pitted and chopped
4 anchovy fillets, rinsed and diced
ot
2 tablespoons sliced scallions
m

ro

Salt
eP

iv
1. In a food processor, combine the Mayonnaise, avocado,

anchovies, scallions, parsley, lemon juice, and garlic. Season
us
with salt and pepper.

cl

Ex


Pico de Gallo
Though the term pico de gallo means “rooster’s beak” in Spanish, it’s
a dish that has nothing to do with chicken—unless, of course, you serve
it on top of chicken. This side dish is also called salsa fresca because
y
it’s a kind of fresh salsa made from chopped tomatoes, peppers, and
op
onions. Serve your Pico de Gallo with your favorite Mexican dish or
as a topping for grilled chicken or fish. If you have it available, feel
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free to add chopped fresh cilantro.
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3 large ripe tomatoes, cored and diced
1 small sweet onion, diced
io
1 jalapeño pepper, seeded and minced
2 garlic cloves, minced
ot
3 scallions, sliced
m
Juice of 1 lime
Salt
ro

eP
1. In a medium mixing bowl, stir together the tomatoes, onion,

jalapeño, garlic, and scallions.
iv
2. Toss with the lime juice and season with salt and pepper
to taste.
us
PER SERVING (½ cup): Calories 39, Total Fat 0g, Carbohydrates 9g,
cl

Ex

Chimichurri Sauce
Chimichurri sauce is a type of green sauce that originated in

Argentina, where it’s typically used for grilled meat, though you can
use it on whatever you want. Made from fresh parsley and garlic
y
blended with olive oil and red wine vinegar, this sauce is full of flavor
op
without being so intense that it overpowers the flavor of the meat.
To make the most of this sauce, use it as a marinade before you grill
lC
your favorite meat and serve a little extra on the side.
na
1 cup chopped fresh parsley leaves
io
⅓ cup red wine vinegar
¼ cup chopped fresh cilantro
ot
Juice of ½ lemon
m

ro

eP
1. Combine the parsley, oil, vinegar, cilantro, lemon juice, garlic,

iv
red pepper flakes, cumin, and salt in a food processor.

us

cl
PER SERVING (¼ cup): Calories 116, Total Fat 13g, Carbohydrates 1g,
Ex

Fresh Pickled Vegetables
These Fresh Pickled Vegetables are a great snack to have on hand

when you simply need a little something to munch on. Crisp and salty,
they will soon become one of your favorite snacks. Try this recipe with
y
all of your favorite vegetables, including carrots, onion, celery, bell
op
peppers, and more. If you can’t decide, feel free to do what the recipe
suggests and go with a combination of chopped vegetables. Serve this
lC
dish as a snack between meals or as a side dish—it goes particularly
well as a side for sandwiches.
na
4 cups mixed chopped vegetables
io
⅓ cup red wine vinegar
1 small sweet onion, minced
ot
m
2 teaspoons chopped fresh basil

ro
1 teaspoon whole peppercorns

eP
1. Put the vegetables in a large glass jar or bowl.

2. In a small bowl, whisk together the vinegar, onion, garlic,
iv
basil, salt, and peppercorns and pour over the vegetables.

Toss to coat.
us
3. Cover and chill for 24 hours before serving.

cl
4. Store in the refrigerator for up to a week.

Ex
PER SERVING (½ cup): Calories 62, Total Fat 0g, Carbohydrates 13g,

Fresh Pesto Sauce
MEAL PLAN ● ●
Pesto is a type of Italian herb sauce traditionally made from garlic,

basil, and pine nuts, with olive oil and Parmigiano-Reggiano cheese.
Pesto can be used to top cooked meats or stirred into cooked pasta to
y
provide a fresh flavor. The best part about this sauce is that it’s
op
naturally sugar-free, so you don’t have to worry about this recipe
being a downgrade from the original. If you’re feeling adventurous,
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try adding some fresh cilantro to the recipe or using cilantro instead
of basil entirely.
3 tablespoons toasted pine nuts

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1½ cups chopped fresh basil
¼ cup freshly grated Parmigiano-Reggiano cheese
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1. In a small skillet, cook the pine nuts over medium heat for
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3 to 4 minutes, stirring often, until lightly browned. Set the

nuts aside to cool.
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2. Combine the basil, cheese, toasted pine nuts, garlic, salt,

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pepper, and lemon juice in a food processor.

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3. Blend on high speed until the mixture is smooth and

well combined.
4. With the processor running, drizzle in the oil to form a thick
paste. Adjust seasonings as needed.

No-Cook White Sauce
YIELDS ABOUT 1 CUP PREP TIME: 5 MINUTES
Want to dress up a grilled chicken breast or a piece of fish? Try this

simple white sauce. Since it’s made with your own homemade
Mayonnaise from this book, you can rest assured that it’s entirely
y
sugar-free and contains only healthy ingredients. If you were to buy
op
white sauce at the grocery store, it would likely be loaded with sugar,
flour, and artificial preservatives. In this recipe, however, you will find
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nothing more than Mayonnaise, vinegar, lemon juice, and seasonings.
Keep a jar of this sauce handy for whenever you serve chicken or fish.
½ cup Mayonnaise (page 216)

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2 teaspoons freshly squeezed lemon juice
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1 teaspoon freshly ground pepper

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1. Combine the Mayonnaise, vinegar, lemon juice, salt, pepper,

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and garlic in a food processor.

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Mint Tzatziki
YIELDS 1¼ CUPS PREP TIME: 10 MINUTES, PLUS 20 MINUTES TO CHILL
It is hard to believe a combo of such simple ingredients can taste

so amazing. Use this sauce as a dip for fresh vegetables or as a
condiment for cooked meats, fish, or vegetables. This cool, creamy
y
Greek dish will bring a unique spin to whatever you pair it with.
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1 cup low-fat Greek yogurt
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½ large English cucumber, finely chopped
1 garlic clove, finely chopped
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2 teaspoons distilled white vinegar
1 tablespoon fresh chopped mint
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½ teaspoon kosher salt
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1. In a medium bowl, stir together the yogurt, cucumber, garlic,
and vinegar.
m
2. Add the mint and salt and stir again.

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3. Cover and allow to chill in the refrigerator for 20 minutes

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before serving.
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APPENDIX A
RESOURCES
If you’re not used to the dietary restrictions in the various sugar

detox plans, you may have a little difficulty adjusting. For example, it
may take you some time to learn your way around the organic and
y
natural sections of your grocery store. If you’re having trouble
op
finding an unfamiliar ingredient for one of the recipes in this book,
the natural food section at your grocery store is a good place to start.
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If your grocery store doesn’t have the item in stock, try your local
health food store or look into online retailers. When scanning the
na
aisles, keep these recommended brands in mind:
Applegate Farms: bacon, sausage, and deli meats
■■
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■■ Artisana: coconut oil, coconut butter, and other products
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■■ Coconut Secret: coconut aminos (a great substitute for
soy sauce)
m
■■ Eden Foods: wide range of organic products

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■■ Once Again: organic nut butters

Penzeys Spices: herbs and spices of all kinds; also available
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■■
online at Penzeys.com
■■ Silk: dairy-free milk products such as almond milk, coconut
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milk, etc.
Simply Organics: wide range of products
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■■
■■ Thai Kitchen: coconut milk

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■■ U.S. Wellness Meats: meats, eggs, and meat snacks

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If your local grocery stores have a limited selection, or if you

simply can’t find the right quantity of ingredients you use often, you
may want to consider buying online. The following is a list of
excellent online resources for some of the most commonly used
ingredients in the recipes in this book.
■■ Alive and Radiant Foods (EatAliveandRadiant.com): a
company that makes a variety of snacks, including dehydrated
kale chips
219
■■ Amazon (Amazon.com): a one-stop shop that offers a wide
range of healthy food items and supplies
■■ Bergin Fruit and Nut Company (BerginFruit.com): a leading
supplier of nuts, dried fruit, and trail mix
■■ Eat Wild (EatWild.com): a great website where you can search
for organic growers and suppliers in your area
■■ King Arthur Flour (KingArthurFlour.com): a leading supplier
of organic and natural baking ingredients
y
■■ The Vegan Store (VeganStore.com): a supplier of dairy-free
substitutes, including cheese and milk
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220 • RESOURCES
APPENDIX B
MEASUREMENT CONVERSIONS
Volume Equivalents (Liquid) Oven Temperatures

U.S. STANDARD METRIC CELSIUS (C)
y
U.S. STANDARD (OUNCES) (APPROXIMATE) FAHRENHEIT (F) (APPROXIMATE)
2 tablespoons 1 fl. oz. 30 mL 250 120
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¼ cup 2 fl. oz. 60 mL 300 150
½ cup 4 fl. oz. 120 mL 325 165
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1 cup 8 fl. oz. 240 mL 350 180
1½ cups 12 fl. oz. 355 mL 375 190
na
2 cups or 1 pint 16 fl. oz. 475 mL 400 200
4 cups or 1 quart 32 fl. oz. 1L 425 220
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1 gallon 128 fl. oz. 4L 450 230
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Volume Equivalents (Dry) Weight Equivalents

m
U.S. STANDARD METRIC (APPROXIMATE) METRIC

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U.S. STANDARD (APPROXIMATE)

⅛ teaspoon 0.5 mL
½ ounce 15 g
¼ teaspoon 1 mL
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1 ounce 30 g
½ teaspoon 2 mL
2 ounces 60 g
¾ teaspoon 4 mL
4 ounces 115 g
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1 teaspoon 5 mL
8 ounces 225 g
1 tablespoon 15 mL
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12 ounces 340 g
¼ cup 59 mL
16 ounces
⅓ cup 79 mL 455 g
or 1 pound
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½ cup 118 mL
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⅔ cup 156 mL
¾ cup 177 mL
1 cup 235 mL
2 cups or 1 pint 475 mL
3 cups 700 mL
4 cups or 1 quart 1L
½ gallon 2L
1 gallon 4L
221
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American Diabetes Association. “Sugar Alcohols.” Accessed May 18, 2014.
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Anton, Stephen D., et al. “Effects of Chromium Picolinate on Food Intake
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Aronson, Dina. “Cortisol—Its Role in Stress, Inflammation, and Indications

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Busch, Sandi. “Good & Bad Sugars.” SFGate. Accessed June 1, 2014. http://
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Christ, Anika. “How Sugar Influences Your Sense of Taste.” LifeTime
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DeNoon, Daniel J. “Chromium May Cut Carb Craving in Depression.”

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Elobeid, Mai, David Brock, Miguel Padilla, and Douglas Ruden. “Endo
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Freed, David L. J. “Do Dietary Lectins Cause Disease?” British Medical
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Haas, Elson M. “Sugar Detox: How to Reduce Cravings and Manage
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Hoebel, Bartley, Pedro Rada, and Nicole Avena. “Evidence for Sugar
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Holmes, Philip. “UGA and Emory Awarded $1.9 Million Grant to Study
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May 19, 2014. www.news.uga.edu/releases/print/uga-and-emory
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na
“Insufficient Sleep Is a Public Health Epidemic.” Centers for Disease
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“Lactose Intolerance.” National Institute of Diabetes and Digestive and
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Kidney Diseases. Accessed December 3, 2014. www.niddk.nih.gov
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-intolerance/Pages/facts.aspx.
“Lactose Intolerance.” The New York Times. Accessed May 18, 2014.
ro
www.nytimes.com/health/guides/disease/lactose-intolerance
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“Legume and Soy Food Intake and the Incidence of Type 2 Diabetes in the
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Malik, Vasanti, Matthias Schulze, and Frank Hu. “Intake of Sugar-sweetened
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Beverages and Weight Gain: A Systematic Review.” American Journal of

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www.ncbi.nlm.nih.gov/pmc/articles/PMC3210834/.
“Milk Allergy. Causes.” Mayo Clinic. Accessed December 3, 2014.
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www.mayoclinic.org/diseases-conditions/milk-allergy/basics/causes
/con-20032147.
“Milk Allergy.” Food Allergy Research & Education. Accessed December 3,
2014. www.foodallergy.org/allergens/milk-allergy.
Nestle, Marion. What to Eat. New York: North Point Press, 2006.
Payne, A. N., et al. “Gut Microbial Adaptation to Dietary Consumption of
Fructose, Artificial Sweeteners and Sugar Alcohols: Implications for
Host–Microbe Interactions Contributing to Obesity.” Obesity Reviews
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References • 223
Rada, P., et al. “Abstract: Daily Bingeing on Sugar Repeatedly Releases
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Biotechnology Information. Accessed May 19, 2014. www.ncbi.nlm.nih
.gov/pubmed/15987666.
“Recombinant Bovine Growth Hormone.” American Cancer Society.
Accessed December 3, 2014. www.cancer.org/cancer/cancercauses
/othercarcinogens/athome/recombinant-bovine-growth-hormone.
Rensburg, Janse Van, et al. “Acute Exercise Modulates Cigarette Cravings
and Brain Activation in Response to Smoking-Related Images: An
fMRI Study.” Psychopharmacology 203, no. 3 (April 2009): 589–98.
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Accessed June 10, 2014. www.ncbi.nlm.nih.gov/pubmed/19015835.
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Sartor, Francesco, and Lucy Donaldson. “Taste Perception and Implicit
Attitude Toward Sweet Related to Body Mass Index and Soft Drink
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Supplementation.” Appetite 57 (2011): 237–246.
“Sleep Deprivation Linked to Junk Food Cravings.” UC Berkeley News
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/08/06/poor-sleep-junk-food.
Southgate, David A. T. “Digestion and Metabolism of Sugars.”
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The American Journal of Clinical Nutrition. Accessed May 18, 2014.
http://ajcn.nutrition.org/content/62/1/203S.full.pdf.
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Srivastava, Mala. “List of Good Carbs & Bad Carbs.” SFGate. Accessed
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m
-carbs-6520.html.
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.shtml. Accessed December 10, 2014.

United States Food and Drug Administration. “Guidance for Industry:
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A Labeling Guide (9. Appendix A: Definitions of Nutrient Content

Claims).” Accessed May 19, 2014. www.fda.gov/food/guidanceregulation
/guidancedocumentsregulatoryinformation/labelingnutrition
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/ucm064911.htm.
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Ussher, M., et al. “Abstract: Effect of a Short Bout of Exercise on Tobacco

Withdrawal Symptoms and Desire to Smoke.” National Center for
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Wells, Hodan Farah, and Jean C. Buzby. “Dietary Assessment of Major

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Woodruff, Cathryn. “Is Sugar from Fruit Better for You Than White
Sugar?” Huffington Post. Accessed June 10, 2014. www.huffingtonpost
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224 • References
RECIPE INDEX
A Chicken Sausage G
“Almond Joy” Trail Mix, 202 Patties, 187 Grain-Free Granola,
Argentinean-Style Beef, 181 Chile-Lime Grilled Salmon, 79–80
Asian Chicken Kebabs, 185 160–161 Green Goddess Dressing, 211
Asian Slaw with Thai Tofu, Chimichurri Sauce, 213 Green Tea Smoothie, 72
y
139–140 Chocolate-Almond Grilled Garlic-Rosemary
op
Asparagus and Prosciutto Fondue, 203 Pork Tenderloin with
Salad, 116 Chocolate Blackberry Steamed Broccoli,
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Au Jus, 207 Frappé, 70 179–180
Chocolate Mousse, 192 Grilled Portobello
B Cod and Green Beans in Mushrooms with
na
Bacon and Broccoli Parchment, 168–169 Whipped Parsnips,
Salad, 108 Creamy Spinach and Bacon 128–129
Bacon-Wrapped Chicken Pie, 177 Grilled Shrimp with Olives
io
Bites, 96 Crunchy Kale Chips, 94 and Feta, 166
Baked Vegetable Chips, 105 Crustless Spring Quiche, 86 Ground Beef Casserole with
ot
Baked White Fish Fillets, Cucumber and Tuna Salad Cheese Crust, 183
158–159 Bites, 100 Guacamole Salad with
m
Balsamic Quinoa-Spinach Cucumber-Lime Chicken, 114

Salad, 110–111 Refreshers, 197
ro
Banana-Walnut Morning Curried Carrot Soup with H

“Sundae,” 76 Basil, 121 Hawaiian Ice, 201
eP
Berry-Banana Dreams, 198 Curry-Ginger Pork Herb-Marinated Cod, 162

Berry-Coconut Cream Chops, 178 Hobo Packets, 176
Parfaits, 195 Homemade Hummus, 97
D
iv
Blackberry Shooters, 196 Hummus, Cheese, and

Blackened Salmon with Double-Boiler Scrambled Avocado Tostadas, 118
us
Cucumber Salsa, Eggs, 83

164–165 J
Blue Cheese Dressing, 210 E Jicama Salsa, 104
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Breakfast Grains with Egg and Prosciutto-Stuffed

L
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Hazelnuts, 77–78 Mushroom Caps, 84–85

Eggplant Sandwiches with Lemon and Arugula Pasta,
C Herbed Feta, 124–125 130–131
The Cheese Course, 200 Lemon-Lime Detox
Cheesy Bacon Breakfast F Smoothie, 74
Casserole, 81–82 Fresh Pesto Sauce, 215 Lemon-Marinated Olives, 98
Chicken Fajita Lettuce Fresh Pickled Lemon-Thyme Roasted
Cups, 175 Vegetables, 214 Chicken, 174
Chicken Salad with Fresh Tomato Sauce, Lentil-Brown Rice
Walnuts, 109 208–209 Casserole, 136
225
M R Spicy Salmon Burgers, 171
Marinated Bocconcini, 199 Ratatouille, 144–145 Spinach and Feta Summer
Mayonnaise, 206 Ratatouille-Stuffed Squash “Pasta,” 132–133
Meatballs, Your Way, 182 Peppers, 146 Spinach and White Bean
Mexican Eggs, 87 Ricotta-Stuffed Spaghetti Stew, 148–149
Mint Tzatziki, 217 Squash, 134–135 Spinach Salad with
Roasted Edamame with Shrimp, 170
N Cracked Pepper, 101 Steak Salad with Goat
No-Cook White Sauce, 216 Roasted Eggplant Cheese, 112–113
No-Mayo Deviled Eggs, 99 Spread, 103 Steamed Mussels with
Saffron, 167
y
Nutty Almond Butter-
Banana Bites, 75 S Strawberry Almond
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Savory Couch Nuts, 95 Smoothie, 73
P Savory Green Smoothie, 71 Strawberry-Banana Cream
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Pesto Grilled Chicken Scallion Tofu Dip, 102 Tart, 193–194
Thighs, 188–189 Sesame-Ginger Soba Sweet Pea Soup, 119
Pico de Gallo, 212 Noodles, 141
T
na
Poached Eggs with Tomato, Shrimp Scampi, 156–157
Basil, and Avocado, 88–89 Simple Roasted Salmon Tempeh and Swiss Chard
Pumpkin-Sage Soup, 120 with Tomatoes, 163 Stir-Fry, 147
io
Slow-Cooked Creamy Black Turkey Meatloaf, 184
Q Beans, 117
ot
Quick Curried Lentil Stew, Slow-Cooker Pot Roast, 186 W
122–123 Spiced Chickpeas with White Chili, 152–153
m
Quinoa Cakes, 150–151 Grilled Tofu, 137–138

Quinoa “Tabbouleh,” Spicy Roasted Chickpeas,
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142–143 92–93
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226 • recipe Index
INDEX
A Arugula Creamy Spinach and

Acesulfame potassium, 19 Arugula and White Bean Bacon Pie, 177
Addiction withdrawal, Salad, 115 Baked Vegetable
psychological effects of, Grilled Shrimp with Chips, 105
57–58 Olives and Feta, 166 Baked White Fish Fillets,
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Agave nectar, 19 Lemon and Arugula Pasta, 158–159
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Alive and Radiant Foods, 130–131 Balsamic Quinoa-Spinach
219 Asiago cheese Salad, 110–111
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Almond butter The Cheese Course, 200 Bananas, 27
Nutty Almond Butter- Asian Chicken Kebabs, 185 Banana-Walnut Morning
Banana Bites, 75 Asian menu, 64 “Sundae,” 76
Almond flour
na
Asian Slaw with Thai Tofu, Berry Banana Dreams, 198
Strawberry-Banana Cream 139–140 Chocolate-Almond
Tart, 193–194 Asparagus and Prosciutto Fondue, 203
io
“Almond Joy” Trail Mix, 202 Salad, 116 Chocolate Mousse, 192
Almond milk Aspartame, 19 Lemon-Lime Detox
ot
Strawberry Almond Au Jus, 207 Smoothie, 74
Smoothie, 73 Avocados, 27 Nutty Almond Butter-
m
Almonds, 73, 79 Chocolate Mousse, 192 Banana Bites, 75

“Almond Joy” Trail Mix, Cucumber Lime Savory Green Smoothie, 71
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202 Refreshers, 197 Strawberry-Banana Cream

Grain-Free Granola, Green Goddess Tart, 193–194
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79–80 Dressing, 211 Barley, 25

Savory Couch Nuts, 95 Green Tea Smoothie, 72 Basil
Strawberry Almond Guacamole Salad with Curried Carrot Soup with
iv
Smoothie, 73 Chicken, 114 Basil, 121

The Cheese Course, 200 Hummus, Cheese, and Fresh Pesto Sauce, 215
us
Amazon, 220 Avocado Tostadas, 118 Fresh Pickled Vegetables,

American Chemical Poached Eggs with 214
Society, 58 Tomato, Basil, and Pesto Grilled Chicken
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American Journal of Avocado, 88–89 Thighs, 188–189

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Clinical Nutrition, 26 Savory Green Smoothie, 71 Poached Eggs with

Anchovies Tomato, Basil, and
Green Goddess B Avocado, 88–89
Dressing, 211 Bacon Ratatouille, 144–145
Anthocyanins, 70 Bacon and Broccoli Ricotta-Stuffed Spaghetti
Antioxidants, 71, 72, 119, Salad, 108 Squash, 134–135
121, 197 Bacon-Wrapped Chicken Roasted Eggplant
Applegate Farms, 219 Bites, 96 Spread, 103
Argentinean-Style Beef, 181 Cheesy Bacon Breakfast Simple Roasted Salmon
Artisana, 219 Casserole, 81–82 with Tomatoes, 163
227
Spinach and Feta Summer Blackened Salmon with Cannellini beans
Squash “Pasta,” 132–133 Cucumber Salsa, Arugula and White Bean
Beans. See Black beans; 164–165 Salad, 115
Cannellini beans; Blood sugar, 23–24 Spinach and White Bean
Chickpeas; Pinto beans Blueberries, 22, 27 Stew, 148–149
Beef Berry-Coconut Cream White Chili, 152–153
Argentinean-Style Parfaits, 195 Carbohydrates, 21–22
Beef, 181 Blue Cheese Dressing, 210 complex, 21
Slow-Cooker Pot Blue meal plan, 33 increasing intake of
Roast, 186 foods to avoid on, 53 good, 62
Steak Salad with Goat meal plan, 46–47 simple, 21
y
Cheese, 112–113 pantry items, 49 Carrots
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Bell peppers shopping list, 48 Curried Carrot Soup with
Asian Slaw with Thai Bocconcini Basil, 121
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Tofu, 139–140 The Cheese Course, 200 Quick Curried Lentil Stew,
Chicken Fajita Lettuce Marinated Bocconcini, 199 122–123
Cups, 175 Body, preparing for detox, Slow-Cooker Pot Roast,
na
Crustless Spring 54–58 186
Quiche, 86 Brie Cauliflower, 62
Jicama Salsa, 104 The Cheese Course, 200 Cheddar cheese
io
Ratatouille, 144–145 British Medical Journal, 26 Bacon and Broccoli
Ratatouille-Stuffed Broccoli, 62 Salad, 108
ot
Peppers, 146 Bacon and Broccoli Cheesy Bacon Breakfast
Roasted Eggplant Salad, 108 Casserole, 81–82
m
Spread, 103 Crustless Spring Quiche, 86 Creamy Spinach and

Bergin Fruit and Nut Grilled Garlic-Rosemary Bacon Pie, 177
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Company, 220 Pork Tenderloin with Hummus, Cheese,

Berries, 22. See also Steamed Broccoli, and Avocado
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Blackberries; Blueberries; 179–180 Tostadas, 118

Strawberries Broth. See Chicken broth; Lentil-Brown Rice
Berry-Banana Dreams, 198 Fish stock; Vegetable Casserole, 136
iv
Berry-Coconut Cream broth Mexican Eggs, 87

Parfaits, 195 Brown rice, 62 Cheese. See Asiago
us
Beta-carotene, 121 Lentil-Brown Rice cheese; Bocconcini; Brie;

Beverages. See also Casserole, 136 Cheddar cheese; Feta
Smoothies Ratatouille-Stuffed cheese; Goat cheese;
cl
Chocolate Blackberry Peppers, 146 Mozzarella cheese;

Ex
Frappé, 70 Brunet, 113 Parmesan cheese;

Black Beans, Slow-Cooked Buckwheat, 62 Parmigiano-Reggiano
Creamy, 117 Burgers. See also cheese; Pecorino Romano
Blackberries, 22, 27 Sandwiches cheese
Berry-Coconut Cream Spicy Salmon Burgers, 171 Cheese Course, The, 200
Parfaits, 195 B vitamins, 136 Cheesy Bacon Breakfast
Blackberry Shooters, 196 Casserole, 81–82
The Cheese Course, 200 C Cherry tomatoes
Chocolate Blackberry Cabbage. See Napa cabbage Simple Roasted Salmon
Frappé, 70 Caffeine, 25 with Tomatoes, 163
228 • INDEX
Chia seeds Chocolate Blackberry Cortisol, 24
Cucumber-Lime Frappé, 70 Creamy Spinach and Bacon
Refreshers, 197 Chocolate Mousse, 192 Pie, 177
Chicken Coconut Crottin de Chavignol, 113
Asian Chicken “Almond Joy” Trail Crunchy Kale Chips, 94
Kebabs, 185 Mix, 202 Crustless Spring Quiche, 86
Bacon-Wrapped Chicken Asian Slaw with Thai Cucumbers
Bites, 96 Tofu, 139–140 Arugula and White Bean
Chicken Fajita Lettuce Grain-Free Granola, Salad, 115
Cups, 175 79–80 Asparagus and Prosciutto
Chicken Salad with Quick Curried Lentil Stew, Salad, 116
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Walnuts, 109 122–123 Blackened Salmon with
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Chicken Sausage Coconut aminos Cucumber Salsa,
Patties, 187 Asian Chicken Kebabs, 185 164–165
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Guacamole Salad with Chicken Fajita Lettuce Cucumber and Tuna Salad
Chicken, 114 Cups, 175 Bites, 100
Hobo Packets, 176 Scallion Tofu Dip, 102 Cucumber-Lime
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Lemon-Thyme Roasted Tempeh and Swiss Chard Refreshers, 197
Chicken, 174 Stir-Fry, 147 Mint Tzatziki, 217
Pesto Grilled Chicken Coconut milk Quinoa “Tabbouleh,”
io
Thighs, 188–189 Banana-Walnut Morning 142–143
Chicken broth “Sundae,” 76 Steak Salad with Goat
ot
Shrimp Scampi, 156–157 Berry-Coconut Cream Cheese, 112–113
Steamed Mussels with Parfaits, 195 Curried Carrot Soup with
m
Saffron, 167 Blackberry Shooters, 196 Basil, 121

White Chili, 152–153 Chocolate-Almond Curry-Ginger Pork
ro
Chickpeas Fondue, 203 Chops, 178

Homemade Hummus, 97 Chocolate Blackberry Cyclamate, 19
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Spiced Chickpeas with Frappé, 70

Grilled Tofu, 137 Chocolate Mousse, 192 D
Spicy Roasted Chickpeas, Hawaiian Ice, 201 Daily Detox Tracker, 59
iv
92–93 Pumpkin-Sage Soup, 120 Dairy

Spinach Salad with Quick Curried Lentil Stew, allowance per day, 27
us
Shrimp, 170 122–123 Deli, 64

Chile-Lime Grilled Salmon, Strawberry-Banana Detox
160–161 Cream Tart, 193–194 after, 61–65
cl
Chimichurri Sauce, 213 Coconut Secret, 219 Daily Detox Tracker, 59

Ex
Chocolate. See Cocoa powder Cod defined, 15

Chocolate-Almond Cod and Green Beans in natural sugar consumption
Fondue, 203 Parchment, 168–169 and, 23–27
Chocolate Blackberry Herb-Marinated Cod, 162 preparing for, 50–59
Frappé, 70 Complex carbohydrates, 21 Detox diets, 15
Chocolate Mousse, 192 Condiments Dextrin, 19
Cocaine, 57 Fresh Pickled Diatase, 19
Cocoa powder Vegetables, 214 Digestion, healthy, 15
Chocolate-Almond Mayonnaise, 206 Dining out, 63–64
Fondue, 203 Copper, 73, 84, 115, 117 Doctor, consulting a, 18
INDEX • 229
Dopamine, 24, 57 Endocannabinoids, 58 Fresh Tomato Sauce,
Double-Boiler Scrambled Endorphins, 58 208–209
Eggs, 83 Erythritol, 19 Ricotta-Stuffed Spaghetti
Dressings Ethyl maltol, 19 Squash, 134–135
Blue Cheese Dressing, 210 Exercise, 17, 58 Fructamyl, 19
Green Goddess Fruit, allowance per day, 27.
Dressing, 211 F See also specific
Dry spice rubs, 165 Fennel
Baked Vegetable Chips, G
E 105 Garbanzo beans. See
Eating habits, better, 14 Steamed Mussels with Chickpeas
y
Eat Wild, 220 Saffron, 167 Garrotxa, 113
op
Edamame Feta cheese Ginger
Roasted Edamame with Eggplant Sandwiches with Tempeh and Swiss Chard
lC
Cracked Pepper, 101 Herbed Feta, 124–125 Stir-Fry, 147
Sesame-Ginger Soba Grilled Shrimp with Gliadin, 25
Noodles, 141 Olives and Feta, 166 Gluten, 25
na
Eden Foods, 219 Ratatouille, 144–145 Gluten-free diet, 25
Eetch, 142 Spinach and Feta Summer Glutenin, 25
Eggplant Squash “Pasta,” Glycerol, 19
io
Eggplant Sandwiches 132–133 Glycyrrhizin, 19
with Herbed Feta, Spinach and White Bean Goat cheese
ot
124–125 Stew, 148–149 buying, 113
Ratatouille, 144–145 Fiber, 21, 27, 117, 119 Steak Salad with Goat
m
Roasted Eggplant Fish. See Seafood and fish Cheese, 112–113

Spread, 103 Fish stock Grain-Free Granola, 79–80
ro
Eggs Steamed Mussels with Grains, 25–26

Cheesy Bacon Breakfast Saffron, 167 Greek yogurt
eP
Casserole, 81–82 Flaxseed Berry Banana Dreams, 198

Creamy Spinach and Chocolate Blackberry Blue Cheese Dressing, 210
Bacon Pie, 177 Frappé, 70 Breakfast Grains with
iv
Crustless Spring Grain-Free Granola, 79–80 Hazelnuts, 77–78

Quiche, 86 Strawberry-Almond Chicken Salad with
us
Double-Broiler Scrambled Smoothie, 73 Walnuts, 109

Eggs, 83 Flour. See Almond flour Mint Tzatziki, 217
Egg and Prosciutto- Folate, 117 Green beans, 62
cl
Stuffed Mushroom Food Allergy Research and Cod and Green Beans in
Ex
Caps, 84–85 Education (FARE), 26–27 Parchment, 168–169

Mexican Eggs, 87 Foods, avoiding, 52 Green Goddess Dressing,
No-Mayo Deviled on Blue plan, 53 96, 211
Eggs, 99 on Green plan, 53 Steak Salad with Goat
Poached Eggs with on Orange plan, 53 Cheese, 112–113
Tomato, Basil, and Frappé, Chocolate Green meal plan, 32
Avocado, 88–89 Blackberry, 70 foods to avoid on, 53
Quinoa Cakes, 150–151 Fresh Pesto Sauce, 215 meal plan, 42–43
Egg yolks Fresh Pickled pantry items, 45
Mayonnaise, 206 Vegetables, 214 shopping list, 44
230 • INDEX
Green Tea Smoothie, 72 Isomalt, 19 Lemon-Thyme Roasted
Grilled Garlic-Rosemary Italian menu, 64 Chicken, 174
Pork Tenderloin with Lentils
Steamed Broccoli, 179–180 J Lentil-Brown Rice
Grilled Portobello Jalapeño peppers Casserole, 136
Mushrooms with Mexican Eggs, 87 Quick Curried Lentil Stew,
Whipped Parsnips, Pico de Gallo, 212 122–123
128–129 Roasted Eggplant Lettuce. See also Mixed
Grilled Shrimp with Olives Spread, 103 greens
and Feta, 166 Jicama Salsa, 104 Chicken Fajita Lettuce
Grocery bill, 16 Journaling, 55–56 Cups, 175
y
Ground beef Spicy Salmon Burgers, 171
op
Ground Beef Casserole K Limes, 22, 27
with Cheese Crust, 183 Kale getting juice from, 74
lC
Meatballs, Your Way, 182 Crunchy Kale Chips, 94 Lemon-Lime Detox
Guacamole Salad with Lemon-Lime Detox Smoothie, 74
Chicken, 114 Smoothie, 74 Low calorie foods, 28
na
Savory Green Smoothie, 71 Low-density lipoprotein, 23
H Kebabs, Asian Chicken, 185 Lutein, 71
Haddock King Arthur Flour, 220
io
Baked White Fish Fillets, Kisir, 142 M
158–159 Kitchen Maltitol, 19
ot
Ham. See Prosciutto preparing, for detox diet, Maltodextrin, 19
Hawaiian Ice, 201 51–54 Manganese, 73, 117, 136
m
Hazelnuts time spent in, 16–17 Mannitol, 19

Breakfast Grains with Marinated Bocconcini, 199
ro
Hazelnuts, 77–78 L Mayo Clinic, 26

Grain-Free Granola, 79–80 Lactitol, 19 Mayonnaise, 206
eP
Healthier lifestyle, Lactose, 26 Bacon and Broccoli

beginning a, 13–14 disease issues related Salad, 108
Hearts of palm to, 15 Blue Cheese Dressing, 210
iv
Steak Salad with Goat Lactose intolerance, 26 Cucumber and Tuna Salad
Cheese, 112–113 Lectins, 26 Bites, 100
us
Herb-Marinated Cod, 162 Legumes, 26. See also Green Goddess

Hobo Packets, 176 Chickpeas Dressing, 211
Hoebel, Bart, 24 Lemon-Marinated Olives, 98 No-Cook White Sauce, 216
cl
Hummus Spinach Salad with Measurement conversions,

Ex
Homemade Hummus, 97 Shrimp, 170 221

Hummus, Cheese, and The Cheese Course, 200 Meatballs, Your Way, 182
Avocado Tostadas, 118 Lemons, 22, 27 Meatloaf
Hunger, 64 getting juice from, 74 Turkey Meatloaf, 184
Hydrogenated starch Lemon and Arugula Pasta, Menu items, sugar in
hydrolysate, 19 130–131 common, 64–65
Lemon-Lime Detox Mexican Eggs, 87
I Smoothie, 74 Milk. See also Almond milk;
Insulin, role of, 23–24 Lemon-Marinated Coconut milk
Iron, 79, 119, 130 Olives, 98 allergies to, 27
INDEX • 231
Mint Tzatziki, 217 O Parsnips
Mixed greens Olives Baked Vegetable Chips,
Asparagus and Prosciutto Grilled Shrimp with 105
Salad, 116 Olives and Feta, 166 Grilled Portobello Mush
Guacamole Salad with Lemon-Marinated rooms with Whipped
Chicken, 114 Olives, 98 Parsnips, 128–129
Quinoa Cakes, 150–151 Omega-3 fatty acids, 79 Pasta, Lemon and Arugula,
Molybdenum, 117, 136 Once Again, 219 130–131
Morphine, 57 Onions Peas
Mozzarella cheese Chicken Fajita Lettuce Sweet Pea Soup, 119
Ratatouille-Stuffed Pecans
y
Cups, 175
Peppers, 146 Fresh Tomato Sauce, Grain-Free Granola, 79–80
op
Mushrooms, 62 208–209 Savory Couch Nuts, 95
Egg and Prosciutto- Ratatouille, 144–145 Pecorino Romano cheese
lC
Stuffed Mushroom Spiced Chickpeas with Ground Beef Casserole
Caps, 84–85 Grilled Tofu, 137 with Cheese Crust, 183
Grilled Portobello Spinach and White Bean Meatballs, Your Way, 182
na
Mushrooms with Stew, 148–149 Penzey’s Spices, 219
Whipped Parsnips, White Chili, 152–153 Pesto Grilled Chicken
128–129 Orange meal plan, 31–32 Thighs, 188–189
io
Spinach and Feta Summer foods to avoid on, 53 Phosphatidylserine, 148
Squash “Pasta,” meal plan, 34–35 Phosphorus, 136
ot
132–133 pantry items, 37 Phytoestrogens, 70
Mussels, Steamed, with shopping list, 36 Pico de Gallo, 212
m
Saffron, 167 Pine nuts

P Fresh Pesto Sauce, 215
ro
N Panocha, 19 Pesto Grilled Chicken

Nachos, 114 Pantry items Thighs, 188–189
eP
Napa cabbage for Blue meal plan, 49 Pinto beans

Asian Slaw with Thai for Green meal plan, 45 White Chili, 152–153
Tofu, 139–140 for Orange meal plan, 37 Pistachios
iv
National Institute of for Yellow meal plan, 41 Savory Couch Nuts, 95

Diabetes and Digestive Parchment Pizza, 65
us
and Kidney Diseases, 15 Cod and Green Beans in Poached Eggs with Tomato,
Natural sugar, 21–22 Parchment, 168–169 Basil, and Avocado,
detox and, 23–27 88–89
cl
Parmesan cheese
Neotame, 19 Asparagus and Prosciutto Poaching, adding vinegar
Ex
Nestle, Marion, 64 Salad, 116 to water for, 88

Nicotine, 57 Ground Beef Casserole Poblano pepper
No-Cook White Sauce, 216 with Cheese Crust, 183 White Chili, 152–153
No-Mayo Deviled Ricotta-Stuffed Spaghetti Polyacetylene, 128
Eggs, 99 Squash, 134–135 Polydextrose, 19
Nuts. See Almonds; Parmigiano-Reggiano Pork. See also Prosciutto
Hazelnuts; Pecans; cheese Creamy Spinach and
Pistachios; Walnuts Fresh Pesto Sauce, 215 Bacon Pie, 177
Nutty Almond Butter- Parsley Curry-Ginger Pork
Banana Bites, 75 Chimichurri Sauce, 213 Chops, 178
232 • INDEX
Grilled Garlic-Rosemary Ricotta-Stuffed Spaghetti Chile-Lime Grilled
Pork Tenderloin with Squash, 134–135 Salmon, 160–161
Steamed Broccoli, Roasted Edamame with Simple Roasted Salmon
179–180 Cracked Pepper, 101 with Tomatoes, 163
Potassium, 84, 115 Roasted Eggplant Spread, 103 Spicy Salmon Burgers, 171
Princeton Neuroscience Roasted red peppers Sandwiches. See also
Institute, 24 Ground Beef Casserole Burgers
Prosciutto with Cheese Crust, 183 Eggplant Sandwiches with
Asparagus and Prosciutto Rocket. See Arugula Herbed Feta, 124–125
Salad, 116 Romaine lettuce Sauces
Egg and Prosciutto- Steak Salad with Goat Au Jus, 207
y
Stuffed Mushroom Cheese, 112–113 Chimichurri Sauce, 213
op
Caps, 84–85 Rosemary Fresh Pesto Sauce, 215
Proteins, 118, 119 Grilled Garlic-Rosemary Fresh Tomato Sauce,
lC
fighting cravings Pork Tenderloin with 208–209
with, 62 Steamed Broccoli, Mint Tzatziki, 217
Psychological effects of 179–180 No-Cook White Sauce, 216
na
addiction withdrawal, Rye, 25 Pico de Gallo, 212
57–58 Savory Couch Nuts, 95
Psychopharmacology, 58 S Savory Green Smoothie, 71
io
Pumpkin-Sage Soup, 120 Saccharin, 19 Scallions
Pumpkin seeds Saffron Asian Slaw with Thai
ot
Bacon and Broccoli Steamed Mussels with Tofu, 139–140
Salad, 108 Saffron, 167 Scallion Tofu Dip, 102
m
Balsamic Quinoa-Spinach Sage Seafood and fish, 155–171

Salad, 110–111 Pumpkin-Sage Soup, 120 Baked White Fish Fillets,
ro
Grain-Free Granola, 79–80 Salads, 64. See also Dressings 158–159

Steak Salad with Goat Arugula and White Bean Blackened Salmon with
eP
Cheese, 112–113 Salad, 115 Cucumber Salsa,

Asparagus and Prosciutto 164–165
Q Salad, 116 Chile-Lime Grilled
iv
Quiche, Crustless Spring, 86 Bacon and Broccoli Salmon, 160–161

Quinoa Salad, 108 Cod and Green Beans in
us
Balsamic Quinoa-Spinach Balsamic Quinoa-Spinach Parchment, 168–169

Salad, 110–111 Salad, 110–111 Cucumber and Tuna Salad
Breakfast Grains with Chicken Salad with Bites, 100
cl
Hazelnuts, 77–78 Walnuts, 109 Grilled Shrimp with

Ex
Quinoa Cakes, 150–151 Guacamole Salad with Olives and Feta, 166
Quinoa “Tabbouleh,” Chicken, 114 Herb-Marinated Cod, 162
142–143 Spinach Salad with Shrimp Scampi, 156–157
Shrimp, 170 Simple Roasted Salmon
R Steak Salad with Goat with Tomatoes, 163
Ratatouille, 144–145 Cheese, 112–113 Spicy Salmon Burgers, 171
Ratatouille-Stuffed Salmon Spinach Salad with
Peppers, 146 Blackened Salmon with Shrimp, 170
Refined sugar, 22 Cucumber Salsa, Steamed Mussels with
Resources, 219–220 164–165 Saffron, 167
INDEX • 233
Seeds. See Chia seeds; Crunchy Kale Chips, 94 Scallion Tofu Dip, 102
Flaxseed; Pumpkin seeds; Cucumber and Tuna Salad Spiced Chickpeas with
Sunflower seeds Bites, 100 Grilled Tofu, 137
Selenium, 79 Homemade Hummus, 97 Spinach and Feta Summer
Sesame-Ginger Soba Jicama Salsa, 104 Squash “Pasta,” 132–133
Noodles, 141 Lemon-Marinated Spinach and White Bean
Shopping list Olives, 98 Stew, 148–149
for Blue meal plan, 48 No-Mayo Deviled Spinach Salad with
for Green meal plan, 44 Eggs, 99 Shrimp, 170
for Orange meal plan, 36 Roasted Edamame with Squash. See Spaghetti
for Yellow meal plan, 40 Cracked Pepper, 101 squash; Winter squash;
y
Shrimp Roasted Eggplant Yellow squash
op
Grilled Shrimp with Spread, 103 Starch, 21
Olives and Feta, 166 Savory Couch Nuts, 95 Steak Salad with Goat
lC
Shrimp Scampi, 156–157 Scallion Tofu Dip, 102 Cheese, 112–113
Spinach Salad with Spicy Roasted Chickpeas, Steamed Mussels with
Shrimp, 170 92–93 Saffron, 167
na
Sides Soba noodles, 141 Stew
Hummus, Cheese, and Sesame-Ginger Soba Quick Curried Lentil Stew,
Avocado Tostadas, 118 Noodles, 141 122–123
io
Slow-Cooked Creamy Sorbitol, 19 Spinach and White Bean
Black Beans, 117 Soups Stew, 148–149
ot
Silk, 219 Curried Carrot Soup with Stir Fry
Simple carbohydrates, 21 Basil, 121 Tempeh and Swiss Chard
m
Simple Roasted Salmon Pumpkin-Sage Soup, 120 Stir-Fry, 147

with Tomatoes, 163 Sweet Pea Soup, 119 Strawberries, 27, 73
ro
Simply Organics, 219 Spaghetti squash Berry-Coconut Cream

Slaw, Asian, wth Thai Tofu, Ricotta-Stuffed Spaghetti Parfaits, 195
eP
139–140 Squash, 134–135 Chocolate-Almond

Sleep, 62–63 Spiced Chickpeas with Fondue, 203
better, 14–15 Grilled Tofu, 137–138 Strawberry Almond
iv
Slow-Cooked Creamy Black Spicy Roasted Chickpeas, Smoothie, 73

Beans, 117 92–93 Strawberry-Banana Cream
us
Slow-Cooker Pot Roast, 186 Spicy Salmon Burgers, 171 Tart, 193–194
Smoothies Spinach Sucrose, 21
Green Tea Smoothie, 72 Baked White Fish Fillets, Sucralose, 19
cl
Lemon-Lime Detox 158–159 Sugar

Ex
Smoothie, 74 Balsamic Quinoa-Spinach addiction to, 24

Savory Green Salad, 110–111 in common menu items,
Smoothie, 71 Creamy Spinach and 64–65
Strawberry Almond Bacon Pie, 177 consumption of, 9
Smoothie, 73 Green Tea Smoothie, 72 natural, 21–22
Snacks, 90–105 Ratatouille, 144–145 other names for, 19
Bacon-Wrapped Chicken Ricotta-Stuffed Spaghetti readiness to quit, 13–18
Bites, 96 Squash, 134–135 refined, 22
Baked Vegetable Savory Green reintroducing into
Chips, 105 Smoothie, 71 diet, 63
234 • INDEX
Sugar bingeing, 57 Spiced Chickpeas with Curried Carrot Soup with
Sugar-free foods, 28 Grilled Tofu, 137 Basil, 121
Sugar-free, staying, 61–63 Tomatillos Pumpkin-Sage Soup, 120
Sugar overload, 22–23 White Chili, 152–153 Shrimp Scampi, 156–157
Sugar withdrawal, 17 Tomatoes, 27. See also Spiced Chickpeas with
Sunflower seeds Cherry tomatoes Grilled Tofu, 137
Bacon and Broccoli Balsamic Quinoa-Spinach Sweet Pea Soup, 119
Salad, 108 Salad, 110–111 White Chili, 152–153
Grain-Free Granola, 79–80 Fresh Tomato Sauce, Vegetables, Fresh
Sweet Pea Soup, 119 208–209 Pickled, 214
Sweet potatoes Guacamole Salad with Vinegar, adding to water for
y
Baked Vegetable Chicken, 114 poaching, 88
op
Chips, 105 Lemon and Arugula Pasta, Vitamin A, 115, 116, 130
Quinoa Cakes, 150–151 130–131 Vitamin C, 70, 71, 115, 116, 130
lC
Swiss chard Mexican Eggs, 87 Vitamin E, 73, 79, 116, 203
Tempeh and Swiss Chard Pico de Gallo, 212 Vitamin K, 115, 116, 130
Stir-Fry, 147 Poached Eggs with
W
na
Tomato, Basil, and
T Avocado, 88–89 Walnuts
Tabbouleh Quinoa “Tabbouleh,” Banana-Walnut Morning
io
Quinoa “Tabbouleh,” 142–143 “Sundae,” 76
142–143 Ratatouille, 144–145 Chicken Salad with
ot
Tagatose, 19 Savory Green Walnuts, 109
Tahini Smoothie, 71 Grain-Free Granola,
m
Homemade Hummus, 97 Slow-Cooker Pot Roast, 186 79–80

Tamari Spinach and Feta Summer Nutty Almond Butter-
ro
Scallion Tofu Dip, 102 Squash “Pasta,” 132–133 Banana Bites, 75

Sesame-Ginger Soba Spinach and White Bean Savory Couch Nuts, 95
eP
Noodles, 141 Stew, 148–149 Water, 64

Tempeh and Swiss Chard Tortillas WebMD, 26
Stir-Fry, 147 Hummus, Cheese, and Weight loss, 14
iv
10-Day Sugar Detox, 6–7, 9 Avocado Tostadas, 118 Wheat, 25

duration of, 18 Toxins, 15 White Chili, 152–153
us
expectations during, Treacle, 19 Whole-grain pasta, 62

16–17 Tuna, Cucumber and, Salad Winter squash, 120
pantry items, 49 Bites, 100 Worcestershire sauce
cl
reasons to do a, 14–15 Turkey Meatloaf, 184 Savory Couch Nuts, 95

Ex
shopping list, 48 Type 2 diabetes, 23

Thai Kitchen, 219 X
Tilapia U Xylitol, 19
Baked White Fish U.S. Wellness Meats, 219
Fillets, 158–159 Y
Today’s Dietitian, 24 V Yellow meal plan, 32
Tofu The Vegan Store, 220 meal plan, 38–39
Asian Slaw with Thai Vegetable broth pantry items, 41
Tofu, 139–140 Balsamic Quinoa-Spinach Yellow squash
Scallion Tofu Dip, 102 Salad, 110–111 Ratatouille, 144–145
INDEX • 235
Squash “Pasta,”
132–133
Yogurt. See Greek yogurt
Z
Zeaxanthin, 71
Zero calorie foods, 28
Zucchini, 62
Squash “Pasta,”
y
132–133
op
lC
na
io
ot
m
ro
eP
iv
us
cl
Ex
236 • INDEX

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Create a detox-friendly kitchen. See page 51.

Eat sugar-free. Recipes start on page 70

2 • 10-DAY SUGAR DETOX

between when this work was written and when it is read.

4 • 10-DAY SUGAR DETOX

Foreword by Dana Angelo White, MS, RD 6

Part III: 10-Day Sugar Detox Recipes

Eight Salads, Soups, Sandwiches & Sides 106

Eleven Poultry & Meat 172

Appendix B: Measurement Conversions 221

As a nutrition professional, my job is to help people understand

But when it comes to cutting out sugar, it is not as simple as

estimate its prevalence in what they eat. Sugar is lurking in so many

sugar-laden fare, but jarred marinara sauce, bottled salad dressings,

The 10-Day Sugar Detox offered in this book is designed to clear

Mary Poppins famously sang that “a spoonful of sugar helps the

focus, trouble sleeping, and digestive issues.

ARE YOU READY

A Healthier Lifestyle Begins Now

short time commitment, and can even be customized to your individ-

Reasons to Do a 10-Day Detox

detoxify your body from sugar.

BETTER EATING HABITS. When you’re able to overcome your sugar

eat more whole fruits and vegetables, vitamin-packed greens, lean

BETTER SLEEP. According to data obtained from an assessment tool

called the National Health Interview Survey, almost 30 percent of

14 • 10-DAY SUGAR DETOX

HEALTHY DIGESTION. The National Institute of Diabetes and Digestive

cause digestive issues in intolerant individuals. These sugars often

Are You Ready to Quit Sugar? • 15

Higher Grocery Bills

stocking a kitchen from scratch. If you are used to cooking “whole

foods” on a regular basis but simply want a rigorous program to get

have to buy many new pantry items at all.

down the road.

More Time Spent in the Kitchen

16 • 10-DAY SUGAR DETOX

Regular Exercise Requirements

and go from there. But get moving.

that you’ll suddenly be removing it and depriving your system of

also be aware that replacing sugary junk with high-fiber, whole

like nausea, fatigue, headaches, irritability, anxiety, and moodiness.

Are You Ready to Quit Sugar? • 17

type of medical condition or are taking prescription medication. Any

affect how medication interacts in your system. Even if you’re in ideal

guidance. Depending on your age, gender, and medical background,

18 • 10-DAY SUGAR DETOX

Agave nectar Maltitol

Ethyl maltol Saccharin

Hydrogenated starch Treacle

Are You Ready to Quit Sugar? • 19

Carbohydrates and Sugar

whole foods naturally contain simple sugars, too—for example,

Natural and Refined Sugars

sugar (as previously mentioned) is also in vegetables, beans, nuts,

REFINED SUGAR. A refined sugar is one that is added to foods during

a quick surge of energy. If you don’t use this energy immediately,

to satisfy your hunger.

22 • 10-DAY SUGAR DETOX

bananas, blackberries, blueberries, lemons, limes, straw