DETOX PROGRAM - RCA Nutrition · The Detox recipes are designed to act as a jumpstart to your new healthy lifestyle and to support your body during the Detox program. The diet plan

DETOX PROGRAM7 -Day

Table of Contents7-Day: Detox ............................................................................... 3

Intro ..................................................................................................3

Menu Plan: Pantry Makeover ...........................................................4

Recipes .............................................................................................5

7-Day Detox Program | © 2020 RCA Nutrition | www.rcanutrition.com | 2

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IntroThe Detox recipes are designed to act as a jumpstart to your new healthy lifestyle and to support your body during the Detox program. The diet plan includes a wide variety of produce, proteins, healthy fats and some sweet treats to encourage detoxification, weight loss and cellular healing… and tastes delicious too!

7-Day: Detox

Choose when possible: y 100% grass-fed (and finished) , organic and local animal products y Organic, local and seasonal produce y Raw, organic, cultured and 100% grass-fed dairy products

Avoid as much as possible: y Toxic vegetable oils (i.e. corn, canola and soybean commonly used in restaurants… ask questions!) y Avoiding non-approved grains and ALL refined sugars until inflammation is decreased y Factory farmed animal products y Genetically Modified Organisms, a.k.a GMOs (corn and soy are the top offenders)

The Heavy Hitters: y Lemon

� Lemon is basically a detox present wrapped in a yellow peel! Antibacterial, antiviral, antiinflammatory and immune-boosting, lemon naturally detoxifies the body, stimulating digestion and cleansing the liver. Bet you didn’t know it also helps abandon acne, abolish anxiety and fight fatigue.

y Ginger � Ginger is a true superfood for its ability to stimulate circulation (no more cold hands and feet!), aid

digestion and cleanse the body of toxins. Sipping ginger tea is a great way to relieve your belly after overeating, plus ginger’s spicy kick curbs cravings for other sweet additives.

y Cucumber � Cucumber, a favorite of beauty experts around the world, is a fabulous diuretic! It removes bloat and

puffiness from your belly in the same way it relieves inflammation when placed on your eyelids. It aids in weight loss by encouraging the elimination of waste from the body, and is favored as the perfect weight-loss snack due to its low caloric count and high water content.

Targeted Vegetables:Focus mainly on 4-6 servings of this a day of these vegetables:

y Brussels Spouts, Kale, Broccoli, Bok Choy, Red Radish, Cabbage, Artichoke, Asparagus, 2 servings of seaweed




Menu Plan: Pantry MakeoverGet excited to makeover your pantry with foods that support true detox.

Step 1: REMOVE THE JUNK!

First things first: get out a big garbage bag and enter your pantry. Remove anything that is not “real” food (consider donating items to a local pantry or shelter).

Discard: Packaged or canned foods that list ingredients you can’t pronounce

Commercial cookies, candy, sweet biscuits, crackers, white flour, whole wheat flour, cake mixes, pretzels, chips, pastries, cereals, sodas, bread, bagels, etc.

Foods that contain sugar and high fructose corn syrup

Modern, denatured grains which contain gluten (and their flours): wheat, bulgur, couscous, spelt, kamut, triticale, barley, rye, etc.

Sauces that contain sugar and preservatives

Iodized salt

All prepared salad dressings

Toxic oils such as canola oil, corn oil, and soybean oil

Ice cream

Margarine

Sweetened yogurt

All artificial sweeteners and diet drinks

Artificial creamers

Deli meats that contain nitrates and nitrites

GMO foods such as corn, corn chips or corn tortillas and soy prod-ucts (unless 100% organic)

Frozen convenience foods and commercial energy bars




Recipes

SHAKES AND SMOOTHIES ............ 6Cocoa Protein ....................................... 6Cinnamon Roll ..................................... 6Mocha .................................................... 6Chocolate Nut Butter .......................... 6Blueberry .............................................. 7Berry Cherry .......................................... 7Blueberry Vanilla ................................. 7Apple Detox ........................................... 7Lemon-Blueberry ................................ 7

BREAKFAST .................................. 8Chia Seed Pudding .............................. 8Coconut Yogurt .................................... 8Baked Eggs with Veggies .................... 8Veggie Fritatta ....................................... 9Avocado Egg Breakfast ....................... 9Zucchini Pancakes ............................... 9

LUNCH ....................................... 10Stuffed Peppers ................................. 10Salmon Salad ..................................... 10Bean Salad ......................................... 11Shaved Brussel Sprout Salad .......... 11Tomato Soup ...................................... 12Baked Egg in Avocado ...................... 12

DINNER ...................................... 13Stuffed Peppers ................................. 13Skillet Bread ........................................ 13Baked Salmon with Asparagus ....... 14Lentil Soup .......................................... 14Detox Salad ........................................ 15Detox Soup .......................................... 15Black Bean Soup ................................ 15Pan Seared Cod ................................. 16Zoodles ................................................ 16Paleo Broccoli Salad ......................... 16Garlic Salmon ..................................... 17

SIDES ......................................... 18Sauteed Bok Choy ............................. 18Roasted Brocolli ................................. 18Baked Asparagus ............................... 18Sauteed Kale ...................................... 19Garlic Brussels .................................... 19





SHAK

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1 Tbsp Cocoa powder1 scoop Pea Protein powder1 cup kaleFrozen coconut milk ices cubesWaterAdd Stevia to taste

Up to you on consistency with the ice cubes and the water.

1. Blend all ingredients together until smooth.

Cocoa Protein

Cinnamon Roll

Mocha

Chocolate Nut Butter

1 cup nondairy milk2 tablespoons vanilla protein powder1/2 teaspoon cinnamon1 cup kale1/4 teaspoon vanilla extract4 teaspoons sweetener1 tsp flaxseed meal1 cup ice

1. Pour all ingredients in blender, add ice last. Blend on high for 30 seconds or until completely blended and thickened.

2 cups unsweetened coconut milk or non-dairy milk of choice1 packet instant coffee (about 2 tsp)1 cup kale or Bok choy2 tsp unsweetened cocoa powder4 packet Stevia (3.5oz)1 cup Ice1 tsp flaxseed

1. Pour all ingredients in blender, add ice last. Blend on high or 30 seconds or until completely blended and thickened.

1 & 1/2 cups unsweetened almond milk or coconut milk2 cups ice3 Tablespoons Nut butter1 cup kale1 Tbsp Flaxseed2 Tbsp unsweetened cocoa powder1 scoop Protein Powder1/4 tsp vanilla extractStevia to taste

1. Place ingredients in blender in order listed. Blend until smooth. Serve immediately.




SHAK

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Blueberry Blueberry Vanilla

Berry Cherry

Apple Detox

Lemon-Blueberry1 cup water1/4 cup organic frozen

blueberries1 organic lemon (whole).1 Tablespoon fresh ginger

Stevia to taste. Add ice if needed for consistency

1 cup (120 ml) of coconut yogurt (Unsweetened)1/4 cup blueberries1 cup coconut milk1/2 tsp vanilla extract1 cup kale

Stevia to taste

1. Place all the ingredients into the blender and blend really well.

1 cup frozen unsweetened blueberries3/4 cup chilled unsweetened coconut milk1/4 cup frozen tart cherriesStevia to sweeten2 tsp finely grated fresh ginger1 tsp ground flaxseed1-2 tsp fresh lemon juice

1. Combine all ingredients in blender, adding lemon juice to taste.

2. Puree until smooth3. Pour into Chilled glass

1/2 cup blueberries 1 tsp spirulina1/4 avocado 1 scoop vanilla protein powder1/2 cup coconut milk pure water

You can add ice or water to adjust consistency

1. Blend all ingredients

5 large Romaine lettuce leaves 1/2 cup jicama1/2 Granny Smith apple handful of cilantro1/4 avocado 1 whole lime1/2 cucumber1 scoop protein powder pure water

1. Blend all ingredients




BREA

KFAS

T Chia Seed Pudding¼ cup chia seeds½ can coconut milk1 tsp. vanilla extractPinch of sea saltNuts and/or berries for toppingSTEVIA to sweeten

1. In a small bowl or jar, add chia seeds, coconut milk, nibs, vanilla, salt and mix well. Place in the refrigerator for at least two hours, but preferably overnight. Top with berries or nuts and enjoy!

2. For side dish use: Garlic brussles

Coconut Yogurt

Baked Eggs with Veggies

1 can unsweetened coconut milk1 capsule high quality probiotic

1. In a clean glass jar, spoon entire can of coconut milk and powder contents of probiotic capsule (discard capsule itself ).

2. Stir until thoroughly mixed, and place lid on jar but leave slightly ajar so a small amount of air can pass in.

3. Allow to sit on the counter in a dark, room temperature area for 24 hours.

4. Stir mixture again. Wait another 24 hours (totaling 48 hours) and stir mixture again before placing in refrigerator.

5. After 48 hours of fermenting, yogurt can be consumed. If you wait a few more days, yogurt will thicken to Greek-style consistency.

6. Add Vanilla and STEVIA to taste7. Serve with Saute’d kale and bok choi

8 eggs2 cups thinly sliced mushrooms1 red onion, diced;4 garlic cloves, minced10 oz. arugula1 cup chopped kaleCoconut oilCayenne pepperSea salt and freshly ground black pepper

1. Preheat your oven to 425F.2. Melt coconut oil in a large skillet over a medium heat.3. Sauté onions and garlic till fragrant.4. Add the mushrooms and kale. Sauté a few more minutes.5. Stir in arugula and cook until the greens are wilted, and

season to taste with salt and pepper and cayenne.6. Spread the vegetables evenly across the bottom of a

baking dish.7. Make 8 small holes in the veggie mixture. Gently crack

the eggs into the holes and season to taste.8. Bake in the oven until the egg whites are cooked, about

12-15 minutes.9. Enjoy!




BREA

KFAS

T Veggie Fritatta5 pastured eggs 1/2 cup chopped kale2 Tbsp. coconut oil Sea salt1/4 cup chopped chives Freshly ground black pepper

1. Preheat oven to 350° F.2. Add kale, chives, and salt and pepper (to taste) and sauté until softened. In a mixing bowl,

crack eggs and add a touch of salt and pepper. Whisk until combined.3. Pour egg mixture over veggies sautéing in skillet. Cook on medium heat for approximately

four to five minutes.4. To finish cooking, place skillet in heated oven for approximately two to three minutes,

watching carefully to avoid burning.5. When done, frittata should be firm on top.6. Enjoy!

Avocado Egg Breakfast

Zucchini Pancakes

2 hard-boiled eggs1/2 avocado,diced1 teaspoon fresh herbs, optional1 serving roasted broccoli

1. Peel your hard-boiled eggs and run under cold water. Transfer to a cutting board, and slice into quarters.

2. Combine your chopped eggs with the diced avocado in a small bowl or mug. Top off with garnishes of your choice, and enjoy.

3. Serve with Roasted Broccoli

1 cups shredded zucchini (1 medium)I cup shredded brussles sprouts1/4 cup coconut flour1/4 teaspoon saltDash pepper1/4 teaspoon dill weedPinch garlic powder1/4 teaspoon baking soda (optional)2 large eggsCoconut oil for frying

1. Place the shredded zucchini, brussles, flour, seasonings, and baking soda in a mixing bowl.

2. In a smaller bowl, lightly beat the eggs. Add the eggs to the larger bowl and stir to mix everything.

3. Heat the oil in a large skillet using enough to just cover the bottom. Spoon about two tablespoons of the zucchini mixture into the skillet for each pancake.

4. Cook for several minutes on each side until browned and the centers are hot.




LUNC

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9 medium peppers2 cans kidney beans4 cloves garlic, chopped ½ medium onion, chopped2 Tbsp. Braggs liquid aminos2 eggs1 serving of asparagus3 (15 oz.) cans tomato sauce2 (7 oz.) cans tomato pasteBlack pepper and sea salt to taste

1. Wash peppers and cut off tops. Clean inside of peppers by removing seeds and pepper flesh.

2. Mix kidney beans, garlic, onion, liquid amino’s and eggs into glass mixing bowl and stuff mixture into peppers. Replace pepper tops. Place stuffed peppers into roasting pan.

3. Mix tomato sauce and paste and pour over stuffed peppers and into roasting pan.

4. Cover and bake at 350º F for 1 ½ to 2 hours.5. Saute asparagus in a pan and serve on the side

Variation with stuffed cabbage:1. Bring large soup pot of water to boil. Add 2 medium

heads of cabbage and boil 10-15 minutes or until soft.2. Remove and cool.3. Grind 1 to 2 cups raw almonds in VitaMix, blender, or

food processor until find.4. Add ground almonds to same pepper and mixture

above.5. Lay cabbage leaf flat and add ground meat – portion

size according to leaf size – and roll up leaf tucking in ends.

6. Lay each stuffed cabbage into roasting pan, pouring tomato sauce mixture over top just as you would with peppers.

Stuffed Peppers

16 ounces salmon fillets (four 4-ounce pieces)olive oil as neededkosher salt as neededblack pepper freshly cracked, as needed8 cups kale1 cup tomatoes chopped1 cup cucumber diced, ¼-inch thick1/2 cup red onion thinly sliced1/2 cup red bell pepper diced, ¼-inch thick1/2 cup walnuts roughly chopped

Lemon Basil Vinaigrette-

1/4 cup lemon juice plus zest of one lemon1/2 cup olive oil1 tablespoon dijon mustard1 teaspoon honey2 cloves garlic minced8 basil leaves fresh1/2 teaspoon dried oregano or 1 teaspoon fresh 1/4

teaspoon kosher salt1/8 teaspoon black pepper freshly cracked

1. Lightly season both sides of the salmon fillet with salt and pepper. Drizzle a small amount of olive oil on both sides to coat. Heat grill to medium high. Add a small amount of vegetable oil on a folded piece of paper towel, and then carefully grease the grill with the oil. Once the grill is nice and hot, add the seasoned salmon fillets. Cook salmon uncovered about 4 to 5 minutes on each side until flaky (about 130-140°F). Remove the salmon from the grill and transfer to a clean plate, cover to keep warm. Remove skin if still attached.

2. In a large bowl add salad ingredients; kale, tomatoes, cucumber, red onion, bell pepper, and walnuts. Set aside.

Lemon Basil Vinaigrette-Add lemon juice, zest, olive oil, mustard, honey, garlic, basil,

oregano, salt, and pepper. Blend until well combined and a slightly thick and opaque dressing is achieved, about 30 seconds. Add more salt and pepper as desired.

To Serve-1. Toss salad with enough dressing to coat the ingredients,

you will have extra dressing. Evenly divide mixture among four bowls and top with 1 salmon fillet. Drizzle each salmon with more dressing. Enjoy!

Salmon Salad




LUNC

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15 oz. can red kidney beans 15 oz. can garbanzobeans 15 oz. can black beans3 roma tomatoes1/2 small red onion1 cucumber (I use English/hothouse)1/2 cup fresh parsley1/2 cup fresh cilantro4 chopped Radishes1/2 cup cabbage

For the dressing:Juice from 1 lemon (more to taste)1-2 cloves garlic, minced1 Tbsp. Apple Cider vinegar 1 Tbsp. olive oil (omit for oil

free)Salt to taste

1. Rinse and drain beans. Add to a large bowl.2. Dice tomato, cabbage, and cucumber, finely dice red

onion and radish. Roughly chop herbs, stems removed. Add to bowl.

3. In a small bowl, add dressing ingredients and stir to combine.

4. Pour dressing over salad and toss well.5. Add more lemon juice, vinegar, or salt to taste if

desired.6. Can serve immediately, but best served after it chills in

the fridge.

Notes:1. Keeps covered in the fridge for several days. Stir before

serving.2. For a milder onion taste, sub green onions for the red.3. If you’re not a fan of cilantro, use 1 cup parsley (or vice

versa). This has a lot of herbs in it, so decrease if you’d prefer!

4. Get creative and have fun putting your own spin on it - add avocado, bell pepper, kale, hemp hearts, etc!

Bean Salad

6 medium size beetsExtra virgin olive oilKosher salt24 ounces fresh Brussels sprouts1/2 cup slow roasted pecans, roughlychopped⅓ cup extra virgin olive oil2 tablespoons apple cider vinegar1 tablespoon grainy mustard1 tablespoon Dijon mustard2 Packets of Stvia1/4 teaspoon kosher salt1/4 teaspoon freshly ground black pepper

1. Preheat the oven to 400 degrees F. Trim the ends of the beets and wrap in aluminum foil in groups of three, drizzle with olive oil and sprinkle with kosher salt. Seal the foil packets tightly and place on a baking sheet.

2. Bake for 45 minutes or until beets are fork tender. Remove from the foil and allow to cool, then rub and cut the skins off of the beets.

3. Set aside or if making ahead, refrigerate for up to 3 days.4. Use a sharp knife to cut away the end of the core of the

Brussels sprouts and finely slice around the core of the cabbage heads one at a time, discarding the core. Place in a large bowl.

5. Slice the beets into bite size pieces and scatter on the Brussels sprouts with the chopped pecans.

6. In a small jar with a screw top lid, add the olive oil, mustards, stevia, kosher salt and freshly ground black pepper.

7. Shake well and season to taste. Pour over the salad and toss well to coat.

8. Season with more salt and pepper if desired. Allow to sit 15-30 minutes before serving for flavors to marry.

Shaved Brussel Sprout Salad




LUNC

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5 oz cherry tomatoes, rinsed and cut in halves1 can diced tomatoes with their sauce1/2 cup low-sodium vegetable stock1 small onion, finely diced2 garlic cloves, minced2 tsp turmeric powder1 tsp coconut oil1/4 tsp sea salt1 tsp dried basil1 tbsp apple cider vinegarFreshly ground black pepperMixed seeds and nuts, to garnish

1. Heat the coconut oil in a sauce pan and fry the onion and garlic for one minute.

2. Add turmeric and cherry tomatoes, and cook until the tomatoes softens and leave their juices.

3. Add the tomato can, vegetable stock, apple cider vinegar and basil, bring to boil, cover with a lid and let simmer for five minutes.

4. Transfer into the blender and pulse to obtain a creamy liquid.

5. Season with salt and pepper and serve garnished with mixed seeds and nuts.

6. Serve with a side of Garlic Brussles

Tomato Soup

2 ripe avocados4 pastured eggsSea salt and ground pepperDrizzled olive oil (optional)Garnish: chopped walnuts, salsa, cayennepepper, fresh chives or cilantro, turmericpowder, sauerkraut, etc.

1. Preheat oven to 425° F.2. Cut avocados in half and remove pit.3. Remove 2 spoonfuls of flesh from each half to allow

space for an egg.4. Gently crack egg into each avocado half.5. Place avocados in glass or stainless steel baking dish.6. Bake for 17 to 20 minutes, depending on size.7. Season, drizzle with olive oil, garnish8. Serve with a side of Roasted Broccoli

Baked Egg in Avocado




DINN

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9 medium peppers2 cans kidney beans4 cloves garlic, chopped ½ medium onion, chopped2 Tbsp. Braggs liquid aminos2 eggs1 serving of asparagus3 (15 oz.) cans tomato sauce2 (7 oz.) cans tomato pasteBlack pepper and sea salt to taste

1. Wash peppers and cut off tops. Clean inside of peppers by removing seeds and pepper flesh.

2. Mix kidney beans, garlic, onion, liquid amino’s and eggs into glass mixing bowl and stuff mixture into peppers. Replace pepper tops. Place stuffed peppers into roasting pan.

3. Mix tomato sauce and paste and pour over stuffed peppers and into roasting pan.

4. Cover and bake at 350º F for 1 ½ to 2 hours.5. Saute asparagus in a pan and serve on the side

Variation with stuffed cabbage:

1. Bring large soup pot of water to boil. Add 2 medium heads of cabbage and boil 10-15 minutes or until soft.

2. Remove and cool.3. Grind 1 to 2 cups raw almonds in VitaMix, blender, or

food processor until find.4. Add ground almonds to same pepper and mixture

above.5. Lay cabbage leaf flat and add ground meat – portion

size according to leaf size – and roll up leaf tucking in ends.

6. Lay each stuffed cabbage into roasting pan, pouring tomato sauce mixture over top just as you would with peppers.

Stuffed Peppers

1 egg½ tsp. baking soda½ cup coconut yogurt, unsweetened, full fat1 ½ tsp. olive oil1 cup almond flour1 serving mixed vegtablesSea salt to taste½ tsp. dill weed or other seasoning

1. Beat the egg, yogurt and baking soda. Let it foam for 1-2 minutes and then beat in the oil. Add the dill and salt. Add the flour last. The batter should be thick.

2. Spray a skillet with grapeseed oil spray. Place the skillet over medium heat. For each piece of bread, make a pancake using 2 rounded Tbsp. of batter dropped onto the skillet. Use a spatula, coated with spray, and spread out the batter. Cook like a pancake on both sides. When done, move the bread to a plate to cool.

3. Use the bread for an open faced sandwich or make an individual pizza. Wrap extras and store them in the refrigerator.

4. Serve with mixed vegetables on the side

Skillet Bread




DINN

ER Baked Salmon with Asparagus

Lentil Soup1/4 cup extra virgin olive oil1 medium yellow or white onion, chopped2 carrots, peeled and chopped4 garlic cloves, pressed or minced2 teaspoons ground cumin1 teaspoon curry powder1/2 teaspoon dried thyme1 large can (28 ounces) diced tomatoes, drained1 cup brown or green lentils, picked over and

rinsed

1 large salmon fillet (or 4-6 single portion fillets)1 pound asparagus spears, ends trimmed1/4 cup olive oilThe juice of 1 medium lemon, plus additional

lemon

optional: fresh herbs for topping

1. Preheat oven to 400 degrees. Line a large baking sheet with foil and lightly grease with cooking spray.

2. Arrange salmon in the center of the pan and arrange asparagus around the sides of the pan. Arrange lemon slices under the edges of the salmon. Season salmon and asparagus with salt and pepper.

3. In a small sauce pan, heat oil over medium high heat. Once melted stir in garlic and Italian seasoning. Pour mixture over salmon and asparagus. Bake for 10 minutes, then change oven to broil and cook another 5-7 minutes. Top with fresh herbs if desired and serve.

4 cups vegetable broth2 cups water1 teaspoon salt, more to tastePinch red pepper flakesFreshly ground black pepper1 cup chopped fresh collard greens or kale,tough ribs removedJuice of 1/2 to 1 medium lemon, to taste

slices for garnish (optional)3 teaspoons minced garlic1 & 1/2 teaspoons Italian seasoningsalt and pepper to taste

1. Warm the olive oil in a large Dutch oven or pot over medium heat. One-fourth cup olive oil may seem like a lot, but it adds a lovely richness and heartiness to this nutritious soup. 2. Once the oil is shimmering, add the chopped onion and carrot and cook, stirring often, until the onion has softened and is turning translucent, about 5 minutes. Add the garlic, cumin, curry powder and thyme. Cook until fragrant while stirring constantly, about 30 seconds. Pour in the drained diced tomatoes and cook for a few more minutes, stirring often, in order to enhance their flavor.

3. Pour in the lentils, broth and the water. Add 1 teaspoon salt and a pinch of red pepper flakes. Season generously with freshly ground black pepper. Raise heat and bring the mixture to a boil, then partially cover the pot and reduce heat to maintain a gentle simmer. Cook for 30 minutes, or until the lentils are tender but still hold their shape.

4. Transfer 2 cups of the soup to a blender. Protect your hand from steam with a tea towel placed over the lid and puree the soup until smooth. Pour the pureed soup back into the pot and add the chopped greens. Cook for 5 more minutes, or until the greens have softened to your liking.

5. Remove the pot from heat and stir in the juice of half of a lemon. Taste and season with more salt, pepper and/or lemon juice until the flavors really sing. Serve immediately. Leftovers will keep well for about 4 days in the refrigerator, or can be frozen for several months (just defrost before serving).

6. Serve Baked Asparagus or Roasted Broccoli on the side




DINN

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Detox Soup1 T olive oil1 medium yellow onion, diced1 large carrot, peeled and chopped2 celery stalks, chopped1 red bell pepper, chopped4 garlic cloves, minced2 cups green beans, trimmed and chopped1 28-ounce can of diced tomatoes

1. Heat up a large pot over med-high heat and add olive oil.2. Throw in onion, carrot and celery and cook for 3-5 minutes or until onions are translucent.3. Add in garlic and bell pepper and cook for 1 minute.4. Add in green beans and cook for another minute.5. Top with diced tomatoes, vegetable stock and spices and give it a stir.6. Bring to a boil and then let simmer, uncovered over med-low heat for 25 minutes.7. Add in kale and cook for 5 more minutes (it will wilt).8. Top with fresh parsley and serve warm.

4 cups vegetable stock1 1/2 tsp dried oregano1 tsp dried basil1/2 tsp dried thyme1 tsp sea salt1/2 tsp black pepper4 cups of kale, stemmed and chopped2 Tbsp fresh parsley, chopped

2 cups kale2 cups broccoli florets2 cups brussels sprouts, roughly chopped2 cups red cabbage, roughly chopped1 cup carrots, roughly chopped1/2 cup fresh parsley1/2 cup almonds1 to 2 Tbsp sunflower seeds

For the dressing:3 Tbsp olive oil1/2 cup lemon juice (or juice of two lemons) 1 Tbspfresh ginger, peeled and grated3 tsp. Dijon mustard1 Packet of Stevia1/4 tsp. sea salt

1. Using a food processor, process all the veggies up to the parsley until finely chopped and mix together in a large bowl. This may take a few batches.

2. Add almonds to the food processor and pulse, until roughly chopped, and mix in with the salad along with the sunflower seeds.

3. In a small bowl, whisk together all the ingredients for the dressing and drizzle over top of the salad OR place in a jar and use as needed. Enjoy!

2 cans black beans, drained 1 cup water¼ cup white onion, chopped ¼ cup greenonions, chopped 3 cloves garlic, finelychopped 2 tsp. cilantro2 Tbsp. coconut oilSea salt to tasteChili powder to tasteCumin powder to tasteHot sauce to taste1 serving of targeted mixed vegetables

1. In a food processor or a blender, purée 1 can of black beans with 1 cup water. You will place the remaining can of whole black beans into the soup in step 3.

2. In a medium sauce pan, sauté onions and garlic in 2 Tbsp. coconut oil.

3. When vegetables are tender, add the black beans and water from the blender, as well as the remaining can of whole black beans, and stir on a medium-low hear. Add sea salt, chili powder, cumin, and hot sauce to taste.

4. Can top with raw and/or sharp cheddar cheese, and a scoop of plain, whole fat yogurt.

5. Serve with Targeted mixed vegetables on the side

Detox Salad Black Bean Soup




DINN

ER

4 TBSPs lemon juice3 TBSPs Coconut Oil, melted1 tsp salt1/2 tsp paprika1/2 tsp lemon pepper seasoning1/4 cup minced parsley12 oz chopped broccoli about 3 cups8 oz chopped asparagus about 1 bunch1 pound cod filets not frozen

1. Preheat your oven to 400 degrees. Line a baking sheet with parchment paper.

2. Mix together the lemon juice, oil, salt, paprika, and lemon pepper.

3. Place cod in the middle of the parchment paper. Surround with the chopped asparagus and broccoli. Pour the oil and lemon juice mixture over the top. Top with chopped parsley.

4. Bake for 13 to 15 minutes or until the cod is no longer translucent, be cautious not to bake too long as the fish will dry out.

1/4 cup red onion diced2 tablespoons organic apple cider vinegar1/4 cup olive oil1 head broccoli cut into bite-size florets (about 3 cups)1/2 cup golden raisins1/4 cup chopped walnutsSea salt to tasteFresh ground pepper to taste

1. Combine onions, vinegar and a good pinch of salt in the bottom of large bowl.

2. Add remaining ingredients and toss. Season with salt and pepper to taste.

Pan Seared Cod

Paleo Broccoli Salad

Zoodles4 small zucchini, spiralized or julienned1 cup cherry tomatoes1 teaspoon olive oilHalf an avocado1/4 unsweetened coconut yogurt1/2 cup water1 cup loosely packed cilantro leaves and stems

2 small garlic cloves2 cups kale1/2 teaspoon salt1/2 teaspoon pepperA squeeze of fresh lime juice

1. In a food processor, pulse avocado, yogurt, cilantro, garlic, salt, pepper and lime juice until smooth. This will be a bit thick, but will loosen when added to the hot noodles in the pan.

2. Add 1 teaspoon olive oil to a skillet over medium-high heat. Add tomatoes and sauté for 2-3 minutes until they are starting to blister and soften.

3. Add zucchini noodles and kale. Continue to cook another 2-3 minutes, just until noodles and hot and soft. You don’t want to overcook the zucchini as it tends to get soggy. If you find that excess moisture is created, you can drain out a bit of the water or blot with a paper towel. Some liquid is fine.

4. Remove from heat and immediately add desired amount of sauce to the pan. Toss and serve immediately.




DINN

ER Garlic Salmon3 oz olive oil1 tsp sea salt1 Lemon, juiced and zested1 Tbsp Fresh Parsley (chopped)

1 tsp Fresh Dill (chopped)1 Clove Garlic (minced)Dash of pepper4 4.5 oz Wild Caught Salmon Fillets

1. Preheat the oven to 400 degrees.2. Place all ingredients except for salmon in a bowl and in the microwave for until melted. Stir

to combine melted ingredients.3. Line a baking sheet with parchment paper and place Salmon on the sheet4. Coat the salmon with the lemon herb mixture.5. Bake until salmon is cooked through and flakes easily with a fork.




SIDE

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1 pound baby bok choy1 1/2 tablespoons extra-virgin olive oil3 garlic cloves, finely mincedPinch crushed red pepper flakesSea salt1/2 lemon

1. Remove outer stalks of bok choy and rinse with cool water until clean. Slice each bok choy in half or quarters (depending on preference) lengthwise.

2. Add oil, garlic, and red pepper flakes to skillet over medium heat, stirring occasionally, until the oil begins to bubble around the garlic, but before the garlic starts to turn light brown.

3. Add boy choy and stir into even layer. Sprinkle with a pinch of salt then cook until the bottom starts to turn brown, about 2 minutes. Flip bok choy and cook for 2 minutes or until the leaves wilt, the begin to become soft, but still have crunch.

4. Remove from skillet and squeeze lemon on top.

1 pound of asparagus3 tablespoons olive oil1 tsp chili powder1/4 teaspoon garlic powder1/4 teaspoon sea salt1 Tbsp lime juice1 limeblack pepper

1. Preheat the oven to 450 degrees.2. Rinse the asparagus, pat dry and trim the ends.3. In a bowl whisk the olive oil, chili powder, garlic powder,

salt, and lime juice.4. Spread asparagus flat on baking sheet and drizzle on

sauce from step 3.5. Roast until desired tenderness

Sauteed Bok Choy

Baked Asparagus

Roasted BrocolliHead of broccoli2-3 cloves of garlic (or 1/2 tsp powdered garlic2 Tbsp. Olive OilSalt and Pepper

1. Preheat oven to 375°2. Rinse broccoli and chop once thoroughly dry3. Mince 2 cloves of garlic4. Place broccoli into bowl and add garlic, olive oil, and salt and pepper to taste.5. Coat broccoli in mixture6. Place on baking sheet and put in oven to bake for about 30 minutes.7. Remove from oven when broccoli begins to brown and become crunchy.




SIDE

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Sauteed Kale

Garlic Brussels

2-3 tablespoons coconut oil1 onion halved and sliced thinly1 head kale1/4 teaspoon sea salt1 Tbsp apple cider vinegar1 tsp red pepper flakes

1. Preheat large skillet over low heat2. Add oil3. Add the onion, coat with oil, then sautee for 10-15

minutes, stirring occasionally.4. Add the kale on top along with 1-2 tablespoons water.5. Increase the heat to medium and cover.6. Steam the kale for about 5-10 minutes until the

kale is wilted and tender. Remove the lid and stir to incorporate the onions.

7. Add salt. Sprinkle vinegar and pepper flakes and sautee another minute or two evaporating moisture.

2 pounds brussels sprouts, cutting each brusselssprout in half1/8 - 1/2 cup olive oil1/2 Tbsp garlic powder

1. Preheat oven to 400 degrees F.2. In a bowl, toss brussels sprouts with olive oil and garlic

powder.3. Pour brussels sprouts evenly onto a jelly roll pan and

shake.4. Bake until brussles are crispy on the outside and tender

on the inside.



Documents

DETOX PROGRAM - RCA Nutrition · The Detox recipes are designed to act as a jumpstart to your new healthy lifestyle and to support your body during the Detox program. The diet plan