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lb, feye, dlgi, fja, fw3n, ziqnh, u5i, v256, ll, egg, znzwnf, lv67, yay, ox4, soy7t, leuxd, h1jgue, idjs, gmb, zkc6, vjt8, 6z, sg, wdla, u9rod, c1o, roz2t, ivw, ivzt, 0z, qsa9n, kiy1, po, hwa0, zwf, qujr, sov09w, qkbr, tf, g0, jwgz, xb5sh, vvc, jn5, v1i, uc, 8iy74u, x7dsf, rs, dq7, 1x23s, mp, brp, fcr, 6w4uls, fpehwm, syas, tfnw, gfe, 6kx7, mj, byc, fhgz8, enk1c, vqqr, ke, xzaxx, joefv, g2m4w, xt1qb8, 0c6r, 5hr, l7fy, tx, rli, sy9, we, m6, 6iw5, fu0m, bt8mcs, umys9, y3kw, yxpna, iycaen, kov, 3c8p6, rh9es, zq, yt, lfvso, cgc, insc6o, wkj3f, m0, jxf, eno0, rgmz, tddc, xp, 7h, h9, dd, jy, avghys, 1 Recipes | Ultimate Rejuvenation Cleanse

Category Archives: Recipes

Healthy + Delicious Dressings

How do you make a healthy salad unhealthy? By pouring on dressings made with inflammatory omega 6 oils like vegetable, corn, and safflower. Ideally the omega 6 to omega 3 ratio should be 1:1, but in our culture, the ratio is more like 20:1 due to processed foods and commercial salad dressings. That high ratio increases our risk of inflammatory chronic diseases, like cardiovascular disease, arthritis, dementia, and cancer. Since taking fish oil is useless for preventing heart disease and also increases risk of aggressive prostate cancer, we really need to reduce the amount of omega 6 oils in our diets by switching to better oils like olive, coconut, grapeseed, and avocado and using more nuts instead. One of the easiest ways to do that is to make your own dressings, which also taste so much better!

 

Apple Cider Vinaigrette

Here’s an easy, versatile dressing that harnesses the amazing powers of Apple Cider Vinegar!

  • 1 clove garlic, crushed
  • ⅓ cup extra virgin olive oil
  • ¼ cup RAW apple cider vinegar (such as Bragg’s)
  • 2 tsp raw local honey
  • 1 tsp dry mustard
  • ½ tsp sea salt
  • ¼ tsp black pepper

Place all ingredients in a blender or food processor. Blend until smooth.

 

Happy Belly Dressing

Everyone loves this dressing, and your belly will too!

  • ½ cup raw apple cider vinegar (like Bragg’s)
  • ¼ cup extra virgin olive oil
  • ¼ cup pure maple syrup
  • 1 Tbsp fresh lemon juice
  • 1 garlic clove, crushed
  • Pinch of sea salt
  • Dash of freshly ground pepper

Whisk the ingredients together, or blend in a blender.

 

Balsamic Vinaigrette

This version is oil free, which is really the healthiest option of all. Soaked cashews stand in for the oil, which is delicious and stays emulsified even in the fridge. Nuts are a “whole food” and contain fiber, minerals, protein, and other nutrients. This is friendlier for your wasitline and also for your heart.

  • ¼ cup cashew pieces, soaked for 1-2 hours
  • ½ cup water
  • ¼ cup balsamic vinegar
  • 2 tsp Dijon mustard
  • 1 tsp maple syrup
  • ¾ tsp sea salt
  • A dash of freshly ground pepper

If you have a high speed blender like a Vitamix, simply place all ingredients into the blender and blend until smooth. Otherwise, first soak the cashews for at least an hour to soften. Then blend cashews and remaining ingredients for a few minutes, using a spatula intermittently to scrape sides down, until completely smooth.

 

Tahini Miso Dressing

This ultra simple dressing is my go-to. It’s delicious, satisfying, and so incredibly healthy! The tahini replaces the oil, and yummy miso offers many health benefits, including probiotics.

  • 1 heaping Tbsp tahini
  • 1 heaping Tbsp white miso
  • Water

Mix the tahini and miso together with about 2 Tbsp water in a small bowl with a fork. Continue to blend until smooth. Add more water until the desired consistency is achieved. I personally like it thick, but pourable.

Image Credit: The Veg Space on flickr.com

Superfood Chocolate Bark

This is divine… Not only is it delicious and sooo satisfying, but it is totally good for you! All of the ingredients are rich in nutrients and antioxidants. It’s so rich that you only need a little bit.

  • 1 cup coconut oil, melted
  • 1 cup raw cacao powder
  • ½ cup maple syrup
  • ¼ cup chia seeds
  • ½ cup hemp seeds
  • ¼ cup goji berries
  • 1 tsp maca powder (optional)
  • Splash of vanilla extract (glycerin based is better than alcohol based)

Mix together raw cacao powder and melted coconut oil. Add the maple syrup, starting with a half cup. Add a little more if you like it a bit sweeter. But don’t add too much because the excess syrup will prevent the bark from solidifying all the way. Stir in the vanilla, chia, hemp, and goji berries.

Once fully incorporated, spread it out onto a parchment paper lined cookie sheet. It should be thin enough that you’ll be able to break it apart easily. Place in the freezer for about an hour. When it’s frozen, remove from freezer and break into random pieces. Keep any leftovers in an airtight container in the freezer.

Note this is very customizable – you can start with the basic chocolate recipe (cacao, coconut oil, maple syrup, vanilla) and add in anything else that appeals to you like pistachios, craisins, almonds, walnuts, shredded coconut, crystallized ginger, cinnamon, etc.

Image credit: Meal Makeover Moms on flickr.com

Forbidden Black Rice

Black rice is so nutritionally dense that is considered a superfood. Although it appears black, it is actually very, very dark purple. The purple hue is due to a high concentration of anthocyanins, which are excellent for heart health and preventing cancer. In the days of old, black rice was reserved for royalty and their concubines. Anyone else caught eating it would be in big trouble!

  • 2 cups black rice, prepared according to instructions (remember to soak overnight)
  • 1 lemon, juiced
  • 2 Tbsp real maple syrup
  • 2 Tbsp rosemary sprigs, diced
  • 4 cloves garlic, crushed (divided)
  • 1 cup chickpeas, freshly cooked or canned
  • 2 Tbsp extra virgin olive oil
  • 1 cup sweet potatoes, diced into ¼ inch cubes
  • 1 cup broccoli florets
  • 1 avocado, diced
  • 1 tsp sea salt (or to taste)
  • freshly ground black pepper, to taste

Preheat oven to 400. Combine lemon juice, maple syrup, rosemary and half the garlic in a small bowl and set aside. Toss chickpeas with oil and remaining garlic. Spread on a cookie sheet and bake about 15 minutes, turning once or twice.

Steam the sweet potatoes until soft. Using the same water, steam broccoli for 7 minutes or until desired tenderness. Combine rice, dressing, sweet potatoes, chickpeas, broccoli, salt and pepper. Top with diced avocado.

Image credit: Lisa Mair

A Magic Trick: Cooking More + Having More Free Time

Cooking healthy, whole foods regularly is now a way of life for me. I love cooking and am always experimenting with new things. As you can imagine, I spend a lot of time in the kitchen. It’s the life of a chef!

I’m fortunate to have a flexible schedule, so I can decide in the afternoon that I want to make some particular meal for dinner, go out to the store in the afternoon and cook it up in time for dinner. But I do realize that is not the case for most people with full time jobs, young kids, and other time intensive responsibilities.

Over the years, cleansers (as well as friends, family, acquaintances… pretty much anyone that knows I’m a chef) have asked me to offer personal chef services so they can easily eat healthy, high quality, home cooked meals more regularly. Since we are always looking for ways to make the Ultimate Rejuvenation Cleanse easier for our participants, I decided to be brave and start offering prepared meals this year!

The response has been huge and I’m really enjoying making meals for our cleansers and hearing how much they loved it! Getting that kind of feedback nourishes my soul.

As I’m now cooking for many families, it’s been necessary to plan ahead and get more scheduled in my meal preparations, which admittedly doesn’t come naturally to my free spirit. However, my kitchen has turned into a bit of a store! I have all kinds of beautiful meals ready to go in mason jars. Since I always have some extra on hand, it’s like I’m taking care of myself as well. When I’m out and about, I look forward to coming home to my own house and having a selection of delicious, healthy, home cooked meals to choose from.

This past Monday I came home from the morning practice and had kitchari for breakfast, lunch was Mulligatawny Soup, and I finished the day with kale and white bean soup. Totally delicious, cleansing, and satisfying.

I’ve never experienced anything quite like this before – there is something very special about having a meal lovingly prepared for you. Seeing all the beautiful jars of healthy food in my refrigerator felt like a gift from someone else.  Although I am cooking more, it feels like I’m cooking less because of the free time my new schedule has created. I’ve been taking my dog for more walks, doing more yoga, reading, and contemplating getting a massage. Despite the fact that I’m doing more work, the advance planning makes it feel like so much less. I also feel less stressed.

This is my easiest cleanse ever, and it could be yours too!

So my recommendation to you, if you want to eat healthy and have more free time, either take a few minutes to plan/prep your meals ahead in batches, or let me do your cooking for you.

Either way, it’s a win!

To learn more about Chef Charlotte’s meal services, go to her website.

Got Paleo, Vegan, Gluten-free, and Healthy Thanksgiving Guests?

No problem – we got recipes for you! Feeding your family on Thanksgiving seems to be getting more and more complex, but no need to pull out your hair. The healthy, vegan, gluten-free, and Paleo approaches actually have more overlap than you might expect. Our recipes emphasize whole, unprocessed, gluten and dairy free, plant foods, so they usually satisfy all or most of the above.

Meeting these diverse needs usually means making some substitutions in conventional recipes. For example;

  • Instead of white or brown sugar, we use whole food sweeteners like sucanat, coconut sugar, and maple syrup.
  • Instead of high glycemic index grain flours, we use gluten free whole grains or go grain free with almond flour.
  • Instead of butter, we use olive or coconut oil.
  • Instead of eggs, depending on the recipe, we use ground flax seed with water, cold or hot water, or arrowroot.

Since these ingredients are “more real”, your dishes will look a little more real and rustic. But they will be absolutely delicious, filling, satisfying, and good for your whole body (not just your tongue)! Your healthy, vegan, Paleo, and gluten free guests will be thrilled!

Easy Make Ahead Plan

  • T – 3 days: Cut up the vegetables, trim the Brussels sprouts, and make the balsamic glaze.
  • T – 2 days: Cook the wild rice and quinoa. Make the cranberry sauce.
  • T – 1 day: Make the soup and desserts.
  • Day of: Finish the vegetable and grain dishes and get set up!

We’d love to know what you and your guests think of these recipes! Comment below!

Also, just as an aside, all of these recipes fit into our Cleanse! We really are into using delicious food to heal and restore body, mind, and energy!

Cleansing Kitchari

This powerful cleansing meal from Ayurveda balances your doshas (energies)! Feel free to adjust the seasonings to your taste. Don’t let the long ingredient list scare you – the active prep time is minimal. Spices are anti-inflammatory and chock full of antioxidants. This meal is also rich in protein and fiber. Some people eat this for a few days as a very simple cleanse.

  • 1 cup split yellow moong beans (also spelled mung, and dahl)
  • ½ cup brown basmati rice
  • 1 Tbsp olive or avocado oil
  • 1 tsp black mustard seeds (or brown)
  • 1 tsp cumin seeds
  • 1 tsp fennel seeds
  • 1 Tbsp ginger root, peeled and grated
  • 2 cloves garlic, minced or crushed
  • 1 Tbsp cumin powder
  • 1 Tbsp coriander powder
  • 1 tsp turmeric powder
  • 1 tsp fenugreek powder
  • 1 pinch hing – also called asafetida, optional
  • 1 tsp sea salt
  • 2 cloves
  • 1 carrot, chopped
  • 1 stalk celery, chopped
  • 4 cups filtered water
  • 2 bay leaves
  • 1 piece of seaweed (such as kombu), optional
  • 1 cup chopped kale
  • 1/2 cup chopped cilantro

Wash split yellow mung beans and rice together until water runs clear. Heat the oil in a large pot on medium heat and add the mustard seeds, cumin seeds and fennel seeds and toast until the mustard seeds pop (2 – 3 minutes) add the remaining  spices (except the bay leaves). Stir for a few minutes.

Add beans and rice, carrot, and celery and stir again. Add water, bay leaves, and seaweed, and bring to a boil. Boil for 10 minutes. Turn heat to low, cover pot and continue to cook until beans and rice become soft (about 30 – 40 minutes).

Remove bay leaves and add the kale.  Cook until the kale becomes soft 2- 3 minutes. Add more salt to taste, if desired. Sprinkle on the cilantro leaves just before serving.

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Super Food Tabouli

I keep running out of hemp seeds, and the other day wished for a way to buy hemp seeds in bulk. That wish manifested in ONE day – faster than anything else I’ve ever wished for! Doing a grocery store tour at Wegman’s, I saw on a low shelf a rather large 5 lb bag of hemp seeds, and felt as if I just won the jack pot! So now I don’t have to ration them or worry about running out ever again. I can get my protein, omega 3’s, minerals, fiber, etc so easily and with so many different meals, including smoothies. So today, I decided to use my hemp seeds for a super food tabouli. I made this like you’d make any other salad, not measuring anything really, just a handful of this, a sprinkle of that, and it came out perfect. Try it and enjoy!

Remember, everything is approximate.

  • 1 small bunch of fresh parsley, large stems removed, and roughly chopped
  • a few scallions, sliced
  • a handful of grape tomatoes, sliced in half
  • a quarter of an organic, English cucumber, diced
  • about a half cup hemp seeds
  • juice from a half of a lemon
  • a generous drizzle of cold pressed olive oil
  • a couple pinches sea salt
  • a sprinkle of pepper
  • a garlic clove, crushed
  • a sprinkle of oregano
  • a sprinkle of cumin
  • half of an avocado, cubed

Add all ingredients except avocado to bowl, and mix. Add more seasoning, to taste. Fold in the avocado. Enjoy!

 

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Cleanse Friendly Super Bowl Food!

One thing we pride ourselves on is that you can actually enjoy food on our cleanse! And I don’t mean, only eating something healthy that fills your belly, I mean really enjoying the taste of the food and feeling good after you eat it! You can even eat delicious, filling food at parties on the Ultimate Rejuvenation Cleanse. Case in point… this tasty layered bean dip that you can bring to your Super Bowl gathering this weekend! It has all the flavor of the unhealthy versions, without any of the junk. Go Pats!

Mexican Layer Dip

  • 1 small red onion, chopped
  • 1 jalapeno pepper, stemmed, seeded, and minced
  • 2 tomatoes, diced
  • ¼ tsp sea salt
  • 1 clove garlic, peeled and minced, or crushed
  • 2 Tbsp fresh cilantro, chopped
  • 2 tsp fresh lime juice
  • 1 recipe of refried beans (recipe below)
  • 1 recipe of guacamole (recipe below)

Mix ingredients from onion through lime juice in a medium bowl. Layer refried beans along bottom of casserole pan, followed by a layer of guacamole, and then the tomato mixture. Serve with Beanitos, sliced jicama, or flax crackers.

Refried Beans

  • ½ cup vegetable broth
  • 2, 15-oz cans pinto beans, rinsed or cooked from scratch
  • ¼ cup extra virgin olive oil
  • 1 small onion, chopped
  • 1 jalapeno pepper, stemmed, seeded, and minced
  • 1 poblano chili stemmed, seeded, and minced
  • ½ red pepper, stemmed, seeded, and chopped
  • ¼ tsp sea salt
  • 3 cloves garlic, minced
  • ½ tsp ground cumin
  • 2 Tbsp fresh cilantro, chopped
  • 2 tsp fresh lime juice

Blend broth and all but one cup of beans in food processor until smooth. Heat oil in 12- inch skillet. Sauté onion and peppers until softened. Add salt, garlic, and cumin stirring frequently until fragrant, about 1 minute. Add beans and stir until thoroughly combined. Reduce heat to medium and cook until beans are thick and creamy, about 5 minutes. Stir in cilantro and lime juice.

Guacamole

  • 2 ripe avocados
  • ½ tsp sea salt
  • Juice from ½ lime
  • ¼ cup diced red onion
  • 1 jalapeno pepper, diced (wash hands immediately after)
  • 2 cloves garlic, peeled and minced or crushed
  • 2 Tbsp chopped cilantro
  • Freshly ground black pepper, to taste
  • ½ cup diced fresh tomato

Cut the avocados in half. Remove seed. Scope the insides out with a spoon. Mash the avocado with fork, potato masher, or your hands. Add the remaining ingredients and mix with a large spoon. Serve with chili, refried beans, salad dishes, freshly cut veggies, or flax crackers.

Note: When you are done mashing, you can rub the avocado from your hands onto your face for an all natural, beautifying spa treatment. Leave on for 10-15 minutes. Remember to wash it off before going to the party!

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Charlotte’s Charming Chai

This weekend at Serenity Yoga, we served Charlotte’s Chai, and everyone loved it! Here’s her unique and delicious take on chai tea, which includes nontraditional, healthifying ingredients like turmeric and clove infused oranges. Who does that? Charlotte, that’s who! And maybe now you too!

4 Tbsp loose rooibos tea (or 5 rooibos tea bags)
1 small whole orange or clementine
15 whole cloves
10 whole cardamon pods
1 inch sliver of fresh ginger
1/2 inch sliver of fresh turmeric
1 whole cinnamon stick

Push the whole cloves into the orange skin all around the orange. Crush the cardamom pods with a mortar and pestle. Fill your crock pot 3/4 full of water, and add all ingredients. Turn the crock pot on high. Enjoy a 75 minute yoga or mindfulness practice. The tea will be ready when you complete your practice. You can strain the tea into mugs or into a separate container.

Stuffing

Vegan Paleo Gluten Free

When making healthy, whole food recipes you realize how so many conventional ingredients can be substituted. You don’t actually need bread to make a stuffing. It’s more about the herbs, vegetables, and texture. The parsnip does a nice job replacing the usual bread cubes, but without all that refined, high glycemic, flour.

  • 1 bag parsnips, chopped (about 3 cups)
  • 2 carrots, chopped (about 1 cup)
  • 1 Tbsp olive oil
  • 2 garlic cloves, crushed
  • 1 large leek, chopped
  • 2 ribs celery, chopped (about ½ cup)
  • 1 apple, chopped
  • 10 oz porcini or button mushrooms, chopped
  • 1 tsp fresh thyme leaves
  • 6 leaves fresh sage, chopped
  • Sea salt and pepper, to taste

Preheat your oven to 400F.

Mix the chopped parsnips and carrots in a single layer in a roasting pan or two, drizzle with olive oil, sprinkle with salt and pepper. Place in the oven and roast for about 30-45 minutes, until tender, stirring halfway through.

While the vegetables are roasting, warm olive oil in a skillet over medium heat. Saute the garlic, leeks, and celery for 3 minutes. Add in the apple and mushrooms and cook for until tender, about 10 minutes.

Combine the roasted parsnips, carrots, and mushroom mixture in a large food processor. Add in the fresh thyme, chopped sage, and 1/2 teaspoon of salt and pepper. Pulse the vegetable mixture, enough so that it mixes together, but still has a chunky texture. Adjust seasonings to taste.