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Fall 2018 Detox - Supplemental RecipesSara Fins Health Coaching
These are supplemental recipes for the 5-Day Detox.
Many of them can be made ahead of time for easy grab and go meals. They are simply provided to give you more options to choose from.
Be sure to note that the shopping list provided includes ingredients for ALL of these recipes. You will need to modify that if you are not making all of them.
As always, if you have any questions at all, be sure to reach out!
Sara Finshttp://sarafins.com/
Fall 2018 Detox - Supplemental Recipes61 items
Fruits
2 Apple
1 Banana
1/4 cup Blueberries
2 Lemon
5 Lime
1/4 cup Raspberries
Breakfast
1 tbsp Almond Butter
2/3 cup Maple Syrup
Seeds, Nuts & Spices
1 1/4 tsps Cayenne Pepper
1 tbsp Chia Seeds
3/4 tsp Chili Powder
1 tsp Cinnamon
2 3/4 tbsps Cumin
2 tbsps Curry Powder
1/4 cup Ground Flax Seed
2 tbsps Poultry Seasoning
1/4 cup Pumpkin Seeds
1/4 tsp Red Pepper Flakes
2 1/3 tsps Sea Salt
0 Sea Salt & Black Pepper
Frozen
5 Brown Rice Tortillas
Vegetables
14 cups Baby Spinach
6 cups Brussels Sprouts
2 cups Butternut Squash
4 Carrot
1 head Cauliflower
6 stalks Celery
1 cup Cherry Tomatoes
1/2 cup Cilantro
23 1/2 Garlic
1 tbsp Ginger
1 Green Bell Pepper
4 cups Kale Leaves
1 cup Matchstick Carrots
3 cups Purple Cabbage
1 Red Bell Pepper
1 1/2 cups Red Onion
3 Sweet Potato
1 Yellow Bell Pepper
4 Yellow Onion
Boxed & Canned
12 cups Black Beans
3 cups Chickpeas
6 cups Diced Tomatoes
1 cup Jasmine Rice
6 1/4 cups Lentils
1 cup Organic Coconut Milk
6 1/2 cups Organic Vegetable Broth
Baking
3/4 tsp Baking Powder
3 1/2 cups Oats
1 tbsp Pumpkin Pie Spice
2 cups Pureed Pumpkin
1 tsp Vanilla Extract
Bread, Fish, Meat & Cheese
1 lb Extra Lean Ground Turkey
Condiments & Oils
1 tbsp Avocado Oil
1 1/2 tsps Coconut Oil
2/3 cup Extra Virgin Olive Oil
1/2 cup Tahini
Cold
10 Egg
2 1/4 cups Unsweetened Almond Milk
Other
1/4 cup Vanilla Protein Powder
4 1/3 cups Water
Sara Finshttp://sarafins.com/
Simple Banana Pancakes3 ingredients · 20 minutes · 1 serving
Directions
1. In a bowl, mash the bananas very well until quite smooth. Add the eggs and beat gentlywith a fork for about 30 seconds.
2. Heat coconut oil in a skillet over medium heat. Add 1/4 cup of the batter at a time to formpancakes, cooking for about 1-2 minutes per side.
3. Serve with a sprinkle of cinnamon or a drizzle of maple syrup if desired.
Notes
Likes it SweetAdd blueberries or chocolate chips into the batter.
Ingredients
1 Banana (ripe)
2 Egg
1 1/2 tsps Coconut Oil
Sara Finshttp://sarafins.com/
Pumpkin Pie Baked Oatmeal11 ingredients · 45 minutes · 6 servings
Directions
1. Preheat oven to 375F. Grease a baking dish with a little coconut oil. (Use a 9 x 13 inchdish for 6 servings.)
2. In a large bowl, whisk together the pumpkin, eggs, maple syrup, pumpkin pie spice,vanilla, baking powder, salt and milk until smooth. Stir the oats and ground flax into thepumpkin mixture. Pour into the baking dish and sprinkle pumpkin seeds over top.
3. Bake in the preheated oven for 40 minutes or until the centre feels set and the edges areslightly golden.
Notes
StorageStore covered in the fridge up to 4 - 5 days, or freeze in individual portions for easy grab-and-go breakfasts down the road.
Egg-FreeReplace the eggs with flax eggs. For every egg, mix together 1 tbsp of ground flax seed with3 tbsp of water.
MuffinsDivide the batter into a muffin tray instead of a baking pan. Bake at the same temperature aslisted for 20 to 25 minutes, or until muffins are cooked through.
Ingredients
2 cups Pureed Pumpkin
2 Egg
1/2 cup Maple Syrup
1 tbsp Pumpkin Pie Spice
1 tsp Vanilla Extract
3/4 tsp Baking Powder
1/2 tsp Sea Salt
1 cup Unsweetened Almond Milk
2 1/2 cups Oats (rolled or quick)
1/4 cup Ground Flax Seed
1/4 cup Pumpkin Seeds
Sara Finshttp://sarafins.com/
Turkey Apple Breakfast Hash10 ingredients · 35 minutes · 4 servings
Directions
1. Heat a large skillet over medium heat. Add the ground turkey, cinnamon and poultryseasoning. Cook for 5 to 7 minutes, until thoroughly browned, breaking up into littlepieces as it cooks. Drain off the fat, transfer to a bowl and set aside.
2. In the same skillet, heat the oil over medium heat. Add the onion and garlic, sauteeinguntil translucent. Next add the brussels sprouts, butternut squash, and apples. Coverand cook for about 10 minutes, stirring occasionally, until all veggies are soft.
3. Add the ground turkey back into the skillet and stir to combine. Season to taste with seasalt. Divide into bowls and enjoy!
Notes
Vegan & VegetariansUse lentils instead of ground turkey.
LeftoversStore covered in the fridge up to 3 days.
Ingredients
1 lb Extra Lean Ground Turkey
1 tsp Cinnamon
2 tbsps Poultry Seasoning
1 tbsp Avocado Oil
1 cup Red Onion (diced)
2 Garlic (cloves, minced)
2 cups Brussels Sprouts (trimmed and halved)
2 cups Butternut Squash (peeled and cubed)
2 Apple (cored and diced)
1/4 tsp Sea Salt (to taste)
Sara Finshttp://sarafins.com/
Overnight Vanilla Protein Oats7 ingredients · 8 hours · 2 servings
Directions
1. In a large bowl or container combine the oats, chia seeds and milk. Stir to combine.Place in the fridge for 8 hours, or overnight.
2. After the oats have set, remove from the fridge and add the protein powder. Mix well.Add extra almond milk 1 tbsp at a time if the oats are too thick.
3. Divide the oats into bowls or containers and top with raspberries, blueberries andalmond butter. Enjoy!
Notes
Extra GarnishAdd cacao nibs, chocolate chips, seeds or nuts.
LeftoversKeep well in the fridge for 3 to 4 days.
No Almond ButterOmit, or use peanut butter or sunflower seed butter instead.
Protein PowderThis recipe was developed and tested using a plant-based protein powder. Please note thatresults may vary if using a different type of protein powder.
Ingredients
1 cup Oats (quick or traditional)
1 tbsp Chia Seeds
1 1/4 cups Unsweetened Almond Milk
1/4 cup Vanilla Protein Powder
1/4 cup Raspberries
1/4 cup Blueberries
1 tbsp Almond Butter
Sara Finshttp://sarafins.com/
Freezer Veggie Breakfast Burritos11 ingredients · 30 minutes · 5 servings
Directions
1. Preheat oven to 400 F and line baking sheets with foil.
2. In a large bowl, combine 3/4 of the olive oil, garlic, red onion, sweet potato, bell peppers,cumin, chilli powder and salt. Toss well and then spread the veggies across the bakingsheets in an even layer. Bake in the oven for 30 minutes or until cooked through, gentlytossing at the halfway point.
3. Meanwhile, heat the remaining olive oil in a large skillet over low-medium heat. Pour thewhisked eggs into the skillet, and continuously stir to scramble the eggs while they cook.Set aside.
4. Divide eggs and roasted veggies evenly between the tortillas and wrap into burritos.
5. Once cooled, wrap the burritos in foil and freeze in a freezer-safe bag. See notes for howto reheat
Notes
Reheating in the OvenHeat in the oven at 350 F for 30 minutes from frozen (or less if already defrosted), thenunwrap and return to the oven for another 10-15 minutes for a crispy wrap (optional).
Reheating in the MicrowaveRemove foil from defrosted burritos and microwave for 1 to 2 minutes (times will varydepending on the power of your microwave).
Make it SpicyAdd more chilli powder, cayenne pepper, hot sauce and/or sliced jalapeno.
Serve it WithGreek yogurt, sour cream, feta cheese, tomatoes, avocado and/or salsa.
No Brown Rice TortillasUse corn or whole wheat tortillas instead.
Ingredients
2 tbsps Extra Virgin Olive Oil (divided)
2 1/2 Garlic (cloves, minced)
1/2 cup Red Onion (large, diced)
1 Sweet Potato (large, peeled and diced into 1/2inch cubes)
1 Red Bell Pepper (diced)
1 Green Bell Pepper (diced)
1 1/2 tsps Cumin
3/4 tsp Chili Powder
1/2 tsp Sea Salt
6 Egg (large, whisked)
5 Brown Rice Tortillas (11 inches)
Sara Finshttp://sarafins.com/
Detox Spinach Lentil Curry16 ingredients · 25 minutes · 4 servings
Directions
1. In a large skillet, heat oil over medium heat. Add the onions, garlic and ginger to the pot,stirring and sautéing for 3 to 5 minutes until the onions begin to soften.
2. Stir in all of the curry powder, cumin, salt and red pepper flakes and continue to cook fora minute until the spices become fragrant.
3. Add the lime juice and vegetable stock. Scrape any browned bits off the bottom of thepan. Then add the coconut milk, lentils and cilantro and stir to combine. Wilt in thespinach 2 cups at a time.
4. Bring the curry to a gentle boil then reduce heat and simmer for 15 minutes. Meanwhile,cook your rice according to the instructions on the package.
5. When the curry has thickened slightly, stir in the maple syrup. Divide the cooked riceonto plates and top it with the curry. Enjoy!
Notes
No RiceServe alone or with quinoa, rice or cauliflower rice.
LeftoversKeep covered in the fridge for up to 4 days or in the freezer for up to 2 to 3 months.
Too ThickIf the curry gets too thick, add extra vegetable broth to thin it.
More FlavourAdd extra cilantro and lime.
Ingredients
1 tbsp Extra Virgin Olive Oil
1 Yellow Onion (large, chopped)
3 Garlic (clove, minced)
1 tbsp Ginger (peeled and grated)
2 tbsps Curry Powder
1 tsp Cumin
1/2 tsp Sea Salt
1/4 tsp Red Pepper Flakes
1 Lime (juiced)
1/2 cup Organic Vegetable Broth
1 cup Organic Coconut Milk (from the can)
2 cups Lentils (cooked)
1/2 cup Cilantro (optional, roughly chopped)
6 cups Baby Spinach
1 cup Jasmine Rice (dry)
2 tsps Maple Syrup
Sara Finshttp://sarafins.com/
Roasted Sweet Potato & Brussels Sprouts Salad11 ingredients · 30 minutes · 4 servings
Directions
1. Preheat the oven to 425 degrees F. Line a large baking sheet with parchment paper.
2. Combine the diced sweet potato and brussels sprouts in a bowl. Add olive oil andseason with sea salt and black pepper to taste. Toss well then spread across the bakingsheet. Bake in the oven for 30 minutes or until both vegetables are cooked through andstarting to brown.
3. While the vegetables roast, combine the tahini, maple syrup, water, cayenne pepper andsea salt in a jar. Seal with a lid and shake well to mix. Set aside.
4. Remove the roasted vegetables from the oven and place back in the mixing bowl. Add inthe lentils. Mix well.
5. Divide spinach between bowls. Top with lentils and roasted vegetable mix. Drizzle withdesired amount of dressing. Enjoy!
Notes
No Brussels SproutsUse broccoli instead.
No LentilsUse your choice of protein. Chickpeas, grilled chicken or ground meat work well.
Ingredients
2 Sweet Potato (medium. sliced into 1 inchcubes)
4 cups Brussels Sprouts (washed and halved)
1 tbsp Extra Virgin Olive Oil
Sea Salt & Black Pepper (to taste)
1/4 cup Tahini
1 tbsp Maple Syrup
1/4 cup Water (warm)
1/4 tsp Cayenne Pepper (less if you don't like itspicy)
1/8 tsp Sea Salt
2 cups Lentils (cooked, drained and rinsed)
8 cups Baby Spinach (chopped)
Sara Finshttp://sarafins.com/
Rainbow Chopped Salad Jars9 ingredients · 30 minutes · 3 servings
Directions
1. Combine the tahini, lemon juice, and sea salt. Whisk until combined, adding water asneeded to attain a creamy salad dressing consistency. Divide the dressing equally intothe bottom of large jars.
2. On top of the dressing, layer the chickpeas, tomatoes, carrots, bell pepper, and top withthe purple cabbage. Cover and store in the fridge.
3. When you're ready to eat the salad, dump it into a bowl and toss well. Enjoy!
Notes
StorageKeeps well in the fridge for up to 4 days.
No TahiniUse a nut butter or sunflower seed butter instead.
Ingredients
1/3 cup Tahini
2 Lemon (juiced)
1/2 tsp Sea Salt
2 tbsps Water
3 cups Chickpeas (cooked, from the can)
1 cup Cherry Tomatoes
1 cup Matchstick Carrots
1 Yellow Bell Pepper (chopped)
3 cups Purple Cabbage (chopped)
Sara Finshttp://sarafins.com/
Cauliflower, Kale & Lentil Detox Soup10 ingredients · 40 minutes · 6 servings
Directions
1. Heat the olive oil in a large pot. Add the onion, celery, and carrots. Cook for about 10minutes, or until veggies are softened. Add the garlic and cook for 2-3 more minutes.
2. Add the cauliflower, kale, and vegetable broth. Bring to a boil then reduce heat to asimmer. Let simmer for 20 minutes.
3. Stir in the cooked lentils and season to taste with sea salt and black pepper. Dividebetween bowls. Enjoy!
Notes
LeftoversRefrigerate in a covered container up to 4 days. Freeze up to 6 months.
Ingredients
2 tbsps Extra Virgin Olive Oil
1 Yellow Onion (diced)
2 stalks Celery (diced)
2 Carrot (medium, peeled and diced)
4 Garlic (cloves, minced)
1 head Cauliflower (chopped into florets)
4 cups Kale Leaves (chopped)
6 cups Organic Vegetable Broth
2 1/4 cups Lentils (cooked)
Sea Salt & Black Pepper (to taste)
Sara Finshttp://sarafins.com/
Detox Slow Cooker Black Bean Soup11 ingredients · 4 hours · 12 servings
Directions
1. Combine all ingredients together in your slow cooker. Cook on high for 4 hours, or onlow for 6 hours.
2. Pour approximately half the soup into a blender (or use an immersion blender) and blendinto a smooth puree. Be sure to leave a spot for the steam to escape. Add the pureedsoup back into the slow cooker and mix everything well. Ladle into bowls, top withdesired toppings and enjoy!
Notes
ToppingsCilantro, avocado, coconut cream and or/salsa.
Stove TopIf you don't have a slow cooker, or if you need to increase the servings above 6 and yourslow cooker is too small, make it on the stove top in a large stock pot instead. Add allingredients to the pot and bring to a boil. Once boiling, reduce to a simmer. Cover and letsimmer on low for an hour before blending.
Ingredients
1/4 cup Extra Virgin Olive Oil
2 Yellow Onion (finely diced)
4 stalks Celery (diced)
2 Carrot (large, chopped)
12 Garlic (cloves, minced)
2 tbsps Cumin
1 tsp Cayenne Pepper
12 cups Black Beans (cooked, drained andrinsed)
6 cups Diced Tomatoes
4 cups Water
4 Lime (juiced)
Sara Finshttp://sarafins.com/
