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Eat clean … how to get started

The goal in eating clean is to help your body heal itself by removing foods that are potential allergens and replacing them with nutrient-rich alternatives. The rules are similar to an elimination diet: no caffeine, alcohol, gluten, added sugar, processed oils, nightshades, corn, shellfish, red meat, soy, eggs, or dairy. The list might seem long, but the list of what you can eat is longer.  Here are a few of our favourite clean meals to get you started.

Roasted Kabocha Soup
Serves 3 to 4
This warming winter soup has a good kick of ginger, which helps stimulate digestion. Use the second half of the kabocha squash, also known as Japanese pumpkin in the braised lentil salad.

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1 medium kabocha squash, cut in half with seeds removed
2 tablespoons olive oil
2 tablespoons coconut oil
1 large onion, sliced
2 cloves garlic, sliced
2 tablespoons chopped ginger
1 teaspoon ground cumin
½ teaspoon ground coriander
½ teaspoon garam masala
3 cups chicken or vegetable stock

Method:

  • Preheat oven to 400°F. Season kabocha halves generously with salt and pepper, drizzle each with 1 tablespoon olive oil, and place flesh-side down on a parchment-paper-lined or foil-lined baking sheet. Bake until browned and tender, about 35 minutes.
  • Meanwhile, heat coconut oil in a heavy-bottomed saucepan over medium heat. Add sliced onion and a pinch of salt, stir, then turn down the heat to medium-low. Cover the pot and cook for about 20 minutes, stirring occasionally, until onions are very soft and sweet.
  • Add the garlic, ginger, and ground spices, turn the heat back up to medium-high, and sauté for 1 minute. When the spices are fragrant but not burned, add stock and another big pinch of salt. Partially cover the soup and let it simmer gently until the squash is ready.
  • When the squash is cooked, let it cool slightly, then scrape out the flesh of one half and add it to saucepan. You should have about 2 cups cooked squash. Bring the soup up to a boil, then reduce to a simmer, partially cover, and slowly cook for 10 minutes.
  • Blend, taste for seasoning, and enjoy!

Tip: if you can’t find Kobacha use butternut

Farmers’ Market Chopped Salad
Serves 2
All the different colours, flavours, and textures of this salad make eating clean a pleasure, and the combination of protein-packed quinoa and chickpeas will keep you full and happy.

For the dressing:
1 handful basil, finely chopped
1 handful parsley, finely chopped
1 handful cilantro, finely chopped
1 to 2 cloves garlic, pressed or finely chopped
2 tablespoons lemon juice or juice of ½ a lemon
1 teaspoon Bragg’s apple cider vinegar
⅓ cup extra virgin olive oil
pinch of salt
grind of pepper

For the salad:
¾ cup cooked red quinoa
½ cup peeled and grated raw beets
½ cup peeled and grated carrots
¾ cup diced cucumber
⅔ cup chickpeas, cooked, drained, and rinsed
2 heaped cups organic mixed greens
¼ cup sunflower seeds

Method:

    • Add the dressing ingredients to a blender and blend until smooth.
    • Layer the chopped salad ingredients in a jar (if preparing in advance) or add to bowl. Serve with herb dressing and top with sunflower seeds.

Kimchi & Grilled Chicken Nori Wrap
Serves 1
Make this with cooked sushi rice from the grocery store and leftover grilled chicken. Full of protein and probiotic-packed kimchi, this is one of our favourite lunches even when we’re not detoxing.

1 nori sheet
½ cup cooked brown rice
1 tablespoon sesame seeds, toasted
1 kale leaf, rib removed and cut into ribbons
2 tablespoons cilantro, chopped
1 scallion, thinly sliced
coconut aminos, to taste
sesame oil, to taste
⅓ cup kimchi
⅓ pound grilled chicken, cut into thin strips

      • Place the nori sheet flat on a cutting board. Wet your fingers and use them to spread the rice out in an even layer on the nori sheet, being sure to leave a 1-inch border at the top. Sprinkle the sesame seeds evenly over the rice.
      • In a small bowl, combine the kale, chopped cilantro, and sliced scallion and toss with coconut aminos and sesame oil to taste. Spread this evenly over the rice.
      • Top the kale mixture with a layer of kimchi and place grilled chicken strips down the center of the wrap.
      • Wet the top border of nori lightly with water and, starting at the bottom, carefully roll up the wrap as tightly as possible, using more water as necessary to get the nori border to adhere to the wrap.

 

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