5-R
Connecticut Center for Health
Detoxification DIET RECIPES and MEAL PLANNING
Breakfast Ideas
· Mochi with cashew butter, pear or apple
· Rice toast or sprouted bread toast with cashew butter, pear
·
Brown rice cereal and soy milk
· Tofu shake with pear and brown rice syrup
· Rice pudding with soy milk and brown rice syrup
· Whey protein powder shake and sprouted bread toast
· Sauteed tofu or “tofu scrambler” with spelt or millet toast
Lunch and Dinner Ideas
· Lamb, rice and green beans
· Lentil soup and rice crackers
· Cabbage soup and rice bread toast
· Beans and rice, lettuce salad
· Rice cakes with cashew butter, celery sticks
· Sautéed tofu with green beans and Brussels sprouts
· Falafel with big salad
·
Lamb, cabbage and rice soup
· Lettuce salad with cashews, celery, shallots and mung bean sprouts
· Rice pasta with parsley and green beans
· Bean soup and rice cakes
· Split pea soup and rice bread toast
· Gazpacho soup
Helpful Hints:
Eat as much as you want.
Add cold pressed oil to vegetables and rice for flavor and calories.
Add buffered vitamin C crystals to food for a tangy flavor
Read a good book (not a cookbook!)
Elimination Diet RECIPES
Muesli
4 cups oats
6-8 tbsp. lecithin granules
6-8 tbsp. flax seeds
1 cup raw organic nuts (walnuts, almonds, or pecans)
1 cup organic dried unsweetened fruit (raisins, currants, cherries, figs, pineapple, apple, coconut)
Mix all ingredients in a large container. Store in an airtight container with lid. To make a serving of cereal take 1/4-1/2 cup of mixture and place in bowl. Add water to cover cereal. Let mixture soak overnight (5-10 hours) in refrigerator. You may eat as is or add maple syrup or honey and soy, rice, or dairy milk depending on your dietary restrictions.
Brown Rice
*There are many types of brown rice available. Brown basmati is light in texture and is a good transition from white rice. Short grain brown rice has a denser, nuttier flavor. The seaweed in the following recipe adds some additional nutrients to the rice. Please discard the hard “spine” of the seaweed after cooking and stir the rest into the pot of rice. It will simple look like you added a bit of parsley to the rice.
Ingredients:
1 Cup organic brown rice
2 Cups water or organic chicken stock
1 organic vegetable bouillon cube (if chicken broth is not used)
1-2 stems of wakame seaweed
Directions:
Wash rice using a strainer. Add all ingredients to a medium sized pot and bring to a boil over high heat. Reduce heat and simmer covered for 45 minutes or until all water is absorbed.
Lentil Salad with Mint
Ingredients:
1 cup organic French green lentils
Water to cover lentils
1tsp fresh chopped thyme
1 tbsp. fresh chopped mint
1/2 tsp. salt
1/4 cup olive oil
2 tbsp. balsamic vinegar
1 tsp. shallot minced
Directions:
Rinse lentils in a strainer then add to pot with liquid. Bring to boil over medium high heat. Reduce heat and simmer for 20-40 minutes until lentils are tender. Strain lentils and let lentils cool, covered. In a separate bowel whisk together other ingredients. Pour mixture over lentils and mix.
Baked Halibut
Ingredients:
Filet of Alaskan Halibut
1-2 organic red tomato, chopped
2 tsp. capers
8 oz white wine
1/4 cup sheep milk feta cheese (optional)
Olive oil
Directions:
Lightly oil the bottom of a glass or pottery baking dish. Place halibut filet in dish and sprinkle tomato, capers, and cheese on top. Pour wine into dish. Bake at 350 covered for approximately 30 minutes or until fish is white and flaky.
Ginger-Miso Salmon
Ingredients:
Salmon Filet
2 TBS miso Paste
2 TBS soy sauce
1TBS grated fresh ginger root
Combine the miso paste, soy sauce or tamari, and ginger in a bowl. Whisk together well. Spread on top of salmon filet. (If you have a large piece of salmon you may need to double the sauce recipe). Bake salmon at 350 for 15-20 minutes. Finish under broiler to brown the top. (Watch carefully!) Enjoy.
Lamb Chops with Rosemary
Ingredients:
Lamb chops
Olive oil
Dried or fresh rosemary
Salt and pepper
Directions:
Lightly coat lamb chops with oil. Sprinkle both sides with salt and pepper and rosemary. Broil for 7-10 minutes on each side.
Three Bean Salad
Ingredients:
Canned organic pinto, kidney, adzuki, garbonzo, or navy beans (choose two types)
8 oz fresh or frozen green beans
¼ cup olive oil
¼ cup balsamic vinegar
2 tsp. fresh chopped thyme
Prepare green beans by lightly steaming and allowing to cool. Rinse canned beans in a strainer under cool water. Mix all beans in a bowl. Whisk together remaining ingredients and pour over beans. Stir. Let beans marinate for at least two hours in the refrigerator before serving.
Tofu Scramble
1 tbsp. safflower oil
½ cup chopped leeks
2 shallots
½ cup celery, chopped
1 clove garlic, minced
1 tbsp. chives, chopped finely
½ cup cabbage, chopped
1 pound regular tofu, drained and crumbled
Heat oil in a large, non-stick skillet over medium heat. Sauté leeks and shallots for about 5 minutes until leeks are soft. Add celery and cook 3 to 5 minutes longer. Add garlic, chives and cabbage and sauté for 5 minutes more. Transfer vegetables into a bowl and set aside. Return skillet to low heat and sauté tofu for 1 to 2 minutes. Add vegetables to tofu and scramble well. Cook just until
vegetables are heated through.
Combination Cereals
Hearty Morning Cereal
½ cup amaranth
½ cup millet
½ cup teff
¼ cup cashews
Sweet Rice Cereal
1 cup brown rice
1 cup sweet brown rice
Cashew Millet Cereal
1 cup millet
1 cup brown rice
1 cup cashews
Millet and Quinoa Cereal
1 ½ cup millet
1 cup amaranth or quinoa
Place all grains and nuts in a fine strainer; rinse and drain. Toast grains in one of two ways:
Oven toasting:
Preheat oven to 350° F. Spread grains on a cookie sheet and toast in oven until they give off a nutty aroma (12-15 minutes).
Skillet toasting:
Place washed grains in a large skillet on burner and toast on medium heat, stirring constantly, until grains give off a nutty aroma (5 – 8 minutes).
Let toasted grains cool and store in sealed container. You can toast a big batch of several different grains at one time and store them in separate jars.
For the best nutrition, grind grains just prior to using in a small electric grinder or food processor. Once a grain is ground it begins to lose nutritional value within 24 to 48 hours. Store the whole toasted grains in labeled, sealed containers and grind the amount you need before cooking.
To cook ground grains into cereal use 1/3 cup ground cereal and 1 cup water per person. Combine cereal and water in a pot; bring to a boil. Reduce heat to low and simmer, covered, for 10-12 minutes. Using a flame-tamer or heat deflector on the burner while simmering the cereal helps prevent scorching or sticking.
Top plain cooked cereal with a little maple syrup, or fruit sauce topping.
Amaranth Breakfast Cereal
1 cup amaranth
2 cups water
1 pear, peeled and chopped
In a small sauce pan, bring the amaranth, water and pear to a boil. Lower heat to simmer, and cook for 20-30 minutes, or until all water has been absorbed. Garnish cereal with maple syrup, vanilla or rice milk.
Rice Waffles
2 cups rice flour
4 tsp. baking powder
1 tbsp. brown rice syrup
2 cups rice or soy milk
3 tbsp. safflower oil
Sift the dry ingredients together. Add the milk and oil gradually, stirring the mixture constantly until smooth. Bake in a hot oiled waffle iron. Serves 4
Rice Pancakes
½ cup ground cashews
1 ½ cup amaranth, quinoa or rice flour
1 tsp. baking powder
¼ tsp. salt
1 &
nbsp; tbsp. brown rice syrup
1 ¼ cup water
2 tbsp. Oil
Combine dry ingredients, mix well. Combine liquid ingredients in small bowl, mix well. Stir into dry ingredients. Cook pancakes on preheated, un-greased, non-stick griddle or fry pan. When bubbly and brown, turn. As batter thickens, add water, a tablespoon at a time to keep cakes thin.
Minestra
1 head cabbage, chopped
3-4 cloves garlic
2 tbsp. sunflower oil
16 oz can white beans, drained
In a large pot, steam cabbage with a small amount of water. Cook until soft. Remove cooked cabbage from pot and add oil and garlic. Sauté garlic for 2-3 minutes. Add the cabbage back to the pot with enough water to cover the cabbage by 1 inch. Add bean to cabbage and let cook for 30 minutes on low heat. Add salt to taste.
Tofu Sauce (can be used on pasta or vegetables and rice)
1 package silken tofu, firm 2 cloves garlic
1 bunch parsley 2 tbsp. cashew butter
2 tbsp. sunflower oil 2-3 tbsp. water
Place all ingredients in a food processor and process until creamy. Pour mixture into a small saucepan and cook on low or medium heat for 5-10 minutes. Serve with steamed vegetables, pasta or rice.
Hummus
3 cloves garlic
2 Tbsp. chopped parsley
1 15oz can garbanzo beans or 2 cups cooked garbanzo beans
1 Tbsp. safflower oil
¼ – ½ tsp. ascorbic acid
¼ tsp. sea salt
Put all ingredients into a food processor or blender. Process until smooth. The mixture may need a little extra water or oil to correct consistency.
Quinoa Pilaf
1 cup quinoa
1/2 cup red lentils
1/4 cup chopped parsley
3 cups water
pinch of salt
Combine all ingredients in a medium saucepan on high heat. When quinoa comes to a boil, lower heat to simmer and cook for 20 minutes. Fluff with a fork. Option: This mixture can be eaten warm as is or cold as a salad with added chopped vegetables.
Lentil Stew (6 servings)
1 lamb leg bone or 4 oz lamb blade steak, trimmed of fat and chopped (optional)
2 tsp. canola oil
1/2 green cabbage, chopped
6 cloves garlic, coarsely chopped
2 cups green lentils, washed and checked for stones
1 tsp. salt
chopped parsley
Heat canola oil in large sauce pan over medium-high heat. Add lamb bone or steak (optional). Sauté until brown on all sides. Add cabbage and garlic. Sauté until soft and just beginning to brown. Add lentils and water. Bring to a boil. Turn heat to low and simmer with a lid on until lentils and lamb are very tender, 1-2 hours. After cooking, add parsley and season with salt to taste.
Lentil Soup
1 cup rinsed lentils
6 cups water
1 leek, chopped
2 stalks celery, sliced
3 cloves garlic, pressed
½ – 1 tsp. sea salt
Place all ingredients in a large pot, except salt and bring to a simmer. (Optional: Quickly sautee leek, celery, green onion, and garlic in 1 Tbsp. canola oil until leeks turn limp. Then add mixture to pot of lentils and water.) Cover and cook, stirring occasionally, until lentils are tender ~ 40 minutes. Add salt to taste.
Falafel
3-4 cups cooked garbanzo beans
5 cloves minced garlic
1 cup parsley
2-3 tbsp. safflower oil
3-4 tbsp. water
1 tsp. cashew butter
salt, to taste
garbanzo bean flour
Mix all ingredients in food processor except the flour. When smooth, add flour until a thick batter/thin dough consistency is reached. Fry in oil in skillet until browned/crisp on both sides. Top with tofu dressing.
Black Bean Garlic Stir Fry
4 cloves garlic, minced
chopped vegetables (cabbage, leeks, celery, green beans)
1 package tofu (previously frozen and defrosted adds interesting texture)
chives and parsley, to taste
2 cups cooked black beans
4 cups cooked rice
Sauté garlic in a wok or large skillet. Add chopped vegetables and sauté until soft. Add tofu, chives and parsley and black beans and cook until heated thoroughly. Serve over rice.
Bean Dip
2 shallots
1/2 cup chopped leeks
2 cloves garlic, minced
16 oz cooked beans (Garbanzo, black, kidney or white)
1 tbsp. cashew butter
3 tbsp. chopped fresh parsley
1 tbsp. oil
In a small skillet, heat oil on medium heat. Add leeks, shallots and garlic. Sauté for 5-10 minutes or until leeks are soft. While vegetables cook, add remaining ingredients to a food processor. When vegetables are cooked, add to bean mixture in food processor. Process until all ingredients are well mixed and texture is creamy. Allow to cool before eating.
Split Peas and Rice (serves 4)
3 tbsp. oil 2 cups brown rice
1 leek chopped 6 cups water
1 clove garlic minced 1 cup yellow split peas
2 tsp. chopped chives
2 tsp. chopped parsley
In a large heavy pot, heat 3 tbs. oil and sauté leeks, garlic, chives and parsley until leeks are tender. Stir in rice and cook for 5 minutes or until rice begins to turn white. Add water and bring to a boil. Reduce heat and cook covered for 20 minutes. Add split peas to the cooking rice and cook 30 minutes more.
Split Pea Delight
1/4 cup dried green split peas
1/4 carrot, sliced
1 1/4 cups water
Wash peas and scrub carrot. Put peas, carrot, and water in a small pan; bring to a boil. Reduce heat and simmer, covered, for 20-30 minutes. Puree in a blender.
Bean Salad
2 cups cooked beans (lentils, black, kidney, chick peas)
1/2 cup celery, chopped
1/2 cup parsley, chopped
2 shallots chopped
2 cloves garlic, minced
1-2 tbsp. oil
Combine the beans and chopped vegetables in a large bowl and toss until well mixed. Add oil and salt to taste and mix until beans and vegetables are evenly coated.
Quinoa Tabouli
1 cup uncooked quinoa
4 cups water
½ cup green onion, chopped
½ cup parsley, finely chopped
2 cloves garlic, pressed
1 Tbsp. safflower oil
¼ – ½ tsp. ascorbic acid
½ tsp. sea salt
Put rinsed quinoa in a dry skillet and turn on to medium-high. Keep the grain moving in the skillet until it starts to turn golden-brown ~ 5 – 10 minutes. When done, put toasted quinoa into boiling water. Boil ~ 8 – 10 minutes. Strain off water and let cool. Mix all other ingredients into quinoa. Chill and serve.
Rice Pasta and Vegetables
1 package rice pasta cooked according to package directions
2 leeks, chopped
3 shallots, chopped
2-3 cloves of garlic, minced
2 tbsp. fresh parsley, chopped
2 tbsp. fresh chives, chopped or 2 tsp. dried
2 tbsp. safflower oil
Heat oil in a skillet over medium heat. Add leeks, shallots and garlic and sauté for 5-7 minutes until leeks are soft. Add fresh parsley and chives and cook 1 minute longer. Remove vegetables from heat. Add rice pasta to vegetables, mix well. Add salt to taste.
Rice Salad
4 cups cooked brown rice
1 cup celery
2 tbsp. fresh chives
1 cup chopped red cabbage
1 cup chopped parsley
1/3 cup cashews
2 tbsp. oil
Toss brown rice with chopped vegetables and cashew nuts until evenly mixed. Add oil and salt to taste. Optional: add 1/2 cup to 1 cup canned beans or lentils.
Pear Crisp
1 cup flour (rice, amaranth, millet) 2 tbsp. water
1/2 tsp. sea salt 2 tbsp. maple syrup or brown rice syrup
1/4 cup oil 2 tsp. vanilla
1/4 brown rice syrup 5 cups peeled and sliced pears
1/3 cup chopped cashews
Preheat oven to 350 degrees F.
Mix flour and salt in bowl. Add oil and sweetener; mix well. Stir in nuts and set aside. In a small bowl, combine water, syrup and vanilla; set aside. Slice fruit and place in a lightly oiled pie pan or an 8″ X 8″ baking dish. Pour liquid mixture over the fruit and toss gently. Spoon the flour-nut mixture evenly over the top of the fruit. Cover and bake 45 minutes. Uncover and bake 15 minutes more to brown the topping.
Fruit Sauce
Use 1 cup water per 1/4 cup cut-up pear or apple. Peel and slice the fruit. Place cut-up fruit and water in a pot; bring to a boil. Reduce heat and simmer until the fruit is tender and water has cooked off (about 15 minutes). Puree in a blender.
Recipes:
Curried Tofu
*You may use any vegetables in this recipe adding denser root vegetables first and more watery or leafy vegetables later in the cooking process.
Ingredients:
1 16oz package of organic tofu
1 8oz can coconut milk
2 cups organic chicken broth
1 tbsp. olive oil
1 tsp. turmeric
1 tsp. curry powder
1/2 tsp. salt
1 onion, chopped
2 carrots, chopped
1/2 head of broccoli, cut into florets
1/2 head cauliflower, cut into florets
1 green or yellow summer squash, cubed
Cilantro (for garnish)
1 Lemon (optional)
1 pinch cayenne pepper (optional)
Directions:
Heat olive oil on medium heat in a large soup pot and add onion. Cook until clear and aromatic (about 5 minutes) add curry powder and turmeric. Stir to mix and add carrot. Cook another 2 minutes and add chicken broth and coconut milk. Add all other vegetables, salt and tofu. Bring to boil then reduce heat and simmer, covered, for approximately 20 minutes or until vegetables are tender. Add juice of one lemon and cayenne.
Serve over brown rice and garnish with cilantro.
