I N T R O D U C T O R Y P R O G R A M G U I D E
Full-Spectrum Detox for Busy Women: 7 Days to Colorful, Whole-Self Transformation with Dr. Deanna Minich
INTRODUCTORY PROGRAM GUIDE
©2015 Deanna Minich/Food & Spirit
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FULL-SPECTRUM DETOX: Recipes for THE TRUTH TROPICAL TRUTH SMOOTHIE By Deanna Minich and Wendy Alfaro Serves 1 Ingredients: • 1/2 cup fresh banana, sliced • 1/2 cup fresh pineapple, cubed • 1/2 kiwi, peeled and cubed • Scant handful of macadamia nuts • 1/2 cup (coconut) water (adjust water to your texture preference) • 1/2 cup coconut pulp or coconut milk • 1/8 inch fresh ginger root, minced Preparation: • Blend all the ingredients in a Vitamix or high-speed blender. Eat intentionally with a spoon.
MANGO SALAD AND ZUCCHINI-MINT DRESSING By Wendy Alfaro Serves 1
Ingredients: • 4 large or 5 medium-sized kale leaves • Juice of 1/2 lemon • Salt to taste • 1 cup mango, cubed (buy frozen and thaw out night before) • 1/2 green apple, cubed • 1/2 small zucchini, cut in chunks • 1/4 cup pine nuts • 1/2 garlic clove • Scant handful of sliced dried nori strips (optional) Preparation: • Remove hard stems from kale leaves and discard. • Roll kale leaves and slice thinly. • Place kale in a bowl and marinate using lemon juice and salt. Set aside for 30 minutes. • In a bowl, combine mango and apple cubes. Set aside. ©2015
Deanna Minich/Food & Spirit
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• • • •
In a Vitamix or high-speed blender, blend zucchini, pine nuts, lemon juice, and garlic until smooth. Combine kale and fruit, add dressing and mix well. Sprinkle nori strips on top of salad (optional). Add additional protein source if desired.
SPICED BROWN RICE AND BLACK BEANS (AUTHENTIC COSTA RICAN DISH) By Wendy Alfaro Serves 1
Ingredients: • 1/2 tsp. coconut oil • 1/8 cup red onion, finely chopped • 1 garlic clove, minced • 1/2 cup cooked brown rice • 3/4 cup cooked black beans • 1/8 cup red bell pepper, finely chopped • Fresh cilantro ! Preparation: • In a saucepan add coconut oil and lightly sauté onion and garlic until translucent. • Add rice, beans and bell pepper. Mix well. • Remove from heat and serve on a dinner plate. • Garnish with cilantro leaves and pair with avocado slices (optional).
CHICKPEA-CASHEW WRAPS By Wendy Alfaro Serves 1
Ingredients: • 1 cups cooked chickpeas • 1/2 TBSP. tahini • 1 tsp. sunflower seeds • 1/2 TBSP. lemon juice • 1 tsp. olive oil • 1/2 small cucumber • 1/4 cup soaked cashews • 1/8 cup fresh mint leaves • 1/4 cup basil leaves, finely cut • 1/2 tomato, cubed • 1-2 Swiss chard leaves Preparation: • In the food processor combine chickpeas, tahini, sunflower seeds, lemon juice and olive oil. Pulse until fully combined. • Form balls (“falafel”) with the mixture. Place them on a tray sprayed with olive oil. ©2015
Deanna Minich/Food & Spirit
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• • • • • •
Bake for 15-20 minutes at 350°F. In the Vitamix or high-speed blender, blend cucumber, cashews, and mint until creamy. Arrange chard leaves on plates. Place one falafel cut in half on each “leaf tortilla”. Top with basil leaves and tomato. You can either drizzle the cashew cream on top of veggies and wrap or dip once the wrap is formed.
Falafel may be refrigerated for later use.
ROASTED LAMB LOIN WITH MINT PESTO Source: Clean Eats by Alejandro Junger, MD Serves 1 Ingredients - Lamb: • 1/2 pound pasture-raised lamb loin chops • 2 TBSP. extra-virgin olive oil • 1 TBSP. sea salt • 2 TBSP. chopped fresh oregano Ingredients - Mint Pesto: • 2 garlic cloves • 1/8 cup raw pistachios • 1 cup fresh mint • 1/2 cup fresh parsley • 1/8 cup extra-virgin olive oil • 1/2 tsp. sea salt • 1/2 tsp. ground black pepper Preparation: • Place the chops in a baking dish. Drizzle them with olive oil and season with salt and oregano. Use your hands to thoroughly combine the ingredients. • Let the chops marinate at room temperature for 10 minutes. • While the lamb is marinating, prepare the pesto. In a food processor or blender, blend the garlic and pistachios until they are roughly chopped. • Add the mint and parsley, and process them until they too are roughly chopped, then slowly add the oil in a steady stream while blender is running. • Keep processing until it reaches a desired thickness, then season the pesto with salt and pepper and set it aside. • Grill or pan-sear the marinated lamb chops on high for 2 to 3 minutes on each side. This will achieve a medium-rare temperature internally, but cook them longer if you desire. • Serve each lamb chop with a scoop of the pesto. • ©2015
Enjoy this dish together with steamed parsnips and pears. Deanna Minich/Food & Spirit
43
CURRIED COCONUT CHICKEN WITH STEAMED GREENS Source: Clean Eats by Alejandro Junger, MD Serves 1 Ingredients: • 1/4 cup shredded unsweetened coconut • 2 TBSP. curry powder • 2 tsp. sea salt • 1/8 cup unsweetened coconut milk • 1 organic, pasture-raised chicken breast • 1 TBSP. coconut oil • 1/2 lime, cut into wedges • 1 large handful arugula Preparation: • Preheat the oven to 350°F. • Combine the coconut, curry powder, and salt in one bowl. Set the mixture aside. • Pour the coconut milk in a separate small bowl. • Dip the chicken breast into the coconut milk, coating it evenly and shaking off any excess. • Then dip it into the coconut-curry mixture, pressing the coating onto the chicken evenly. • Heat a large ovenproof skillet over medium-high heat. • Add the coconut oil, and when the oil is hot, carefully place the chicken into the pan. • Cook the chicken breast for about 2 to 3 minutes, until they are lightly browned on one side, then flip them and transfer the skillet to the oven for another 5 minutes. • While the chicken cooks in the oven, steam the arugula greens and place on serving plate. • Remove the chicken from the oven and squeeze some lime juice over the top. • Serve immediately.
©2015
Deanna Minich/Food & Spirit
INTRODUCTORY PROGRAM GUIDE
©2015 Deanna Minich/Food & Spirit
40
FULL-SPECTRUM DETOX: Recipes for THE TRUTH TROPICAL TRUTH SMOOTHIE By Deanna Minich and Wendy Alfaro Serves 1 Ingredients: • 1/2 cup fresh banana, sliced • 1/2 cup fresh pineapple, cubed • 1/2 kiwi, peeled and cubed • Scant handful of macadamia nuts • 1/2 cup (coconut) water (adjust water to your texture preference) • 1/2 cup coconut pulp or coconut milk • 1/8 inch fresh ginger root, minced Preparation: • Blend all the ingredients in a Vitamix or high-speed blender. Eat intentionally with a spoon.
MANGO SALAD AND ZUCCHINI-MINT DRESSING By Wendy Alfaro Serves 1
Ingredients: • 4 large or 5 medium-sized kale leaves • Juice of 1/2 lemon • Salt to taste • 1 cup mango, cubed (buy frozen and thaw out night before) • 1/2 green apple, cubed • 1/2 small zucchini, cut in chunks • 1/4 cup pine nuts • 1/2 garlic clove • Scant handful of sliced dried nori strips (optional) Preparation: • Remove hard stems from kale leaves and discard. • Roll kale leaves and slice thinly. • Place kale in a bowl and marinate using lemon juice and salt. Set aside for 30 minutes. • In a bowl, combine mango and apple cubes. Set aside. ©2015
Deanna Minich/Food & Spirit
41
• • • •
In a Vitamix or high-speed blender, blend zucchini, pine nuts, lemon juice, and garlic until smooth. Combine kale and fruit, add dressing and mix well. Sprinkle nori strips on top of salad (optional). Add additional protein source if desired.
SPICED BROWN RICE AND BLACK BEANS (AUTHENTIC COSTA RICAN DISH) By Wendy Alfaro Serves 1
Ingredients: • 1/2 tsp. coconut oil • 1/8 cup red onion, finely chopped • 1 garlic clove, minced • 1/2 cup cooked brown rice • 3/4 cup cooked black beans • 1/8 cup red bell pepper, finely chopped • Fresh cilantro ! Preparation: • In a saucepan add coconut oil and lightly sauté onion and garlic until translucent. • Add rice, beans and bell pepper. Mix well. • Remove from heat and serve on a dinner plate. • Garnish with cilantro leaves and pair with avocado slices (optional).
CHICKPEA-CASHEW WRAPS By Wendy Alfaro Serves 1
Ingredients: • 1 cups cooked chickpeas • 1/2 TBSP. tahini • 1 tsp. sunflower seeds • 1/2 TBSP. lemon juice • 1 tsp. olive oil • 1/2 small cucumber • 1/4 cup soaked cashews • 1/8 cup fresh mint leaves • 1/4 cup basil leaves, finely cut • 1/2 tomato, cubed • 1-2 Swiss chard leaves Preparation: • In the food processor combine chickpeas, tahini, sunflower seeds, lemon juice and olive oil. Pulse until fully combined. • Form balls (“falafel”) with the mixture. Place them on a tray sprayed with olive oil. ©2015
Deanna Minich/Food & Spirit
42
• • • • • •
Bake for 15-20 minutes at 350°F. In the Vitamix or high-speed blender, blend cucumber, cashews, and mint until creamy. Arrange chard leaves on plates. Place one falafel cut in half on each “leaf tortilla”. Top with basil leaves and tomato. You can either drizzle the cashew cream on top of veggies and wrap or dip once the wrap is formed.
Falafel may be refrigerated for later use.
ROASTED LAMB LOIN WITH MINT PESTO Source: Clean Eats by Alejandro Junger, MD Serves 1 Ingredients - Lamb: • 1/2 pound pasture-raised lamb loin chops • 2 TBSP. extra-virgin olive oil • 1 TBSP. sea salt • 2 TBSP. chopped fresh oregano Ingredients - Mint Pesto: • 2 garlic cloves • 1/8 cup raw pistachios • 1 cup fresh mint • 1/2 cup fresh parsley • 1/8 cup extra-virgin olive oil • 1/2 tsp. sea salt • 1/2 tsp. ground black pepper Preparation: • Place the chops in a baking dish. Drizzle them with olive oil and season with salt and oregano. Use your hands to thoroughly combine the ingredients. • Let the chops marinate at room temperature for 10 minutes. • While the lamb is marinating, prepare the pesto. In a food processor or blender, blend the garlic and pistachios until they are roughly chopped. • Add the mint and parsley, and process them until they too are roughly chopped, then slowly add the oil in a steady stream while blender is running. • Keep processing until it reaches a desired thickness, then season the pesto with salt and pepper and set it aside. • Grill or pan-sear the marinated lamb chops on high for 2 to 3 minutes on each side. This will achieve a medium-rare temperature internally, but cook them longer if you desire. • Serve each lamb chop with a scoop of the pesto. • ©2015
Enjoy this dish together with steamed parsnips and pears. Deanna Minich/Food & Spirit
43
CURRIED COCONUT CHICKEN WITH STEAMED GREENS Source: Clean Eats by Alejandro Junger, MD Serves 1 Ingredients: • 1/4 cup shredded unsweetened coconut • 2 TBSP. curry powder • 2 tsp. sea salt • 1/8 cup unsweetened coconut milk • 1 organic, pasture-raised chicken breast • 1 TBSP. coconut oil • 1/2 lime, cut into wedges • 1 large handful arugula Preparation: • Preheat the oven to 350°F. • Combine the coconut, curry powder, and salt in one bowl. Set the mixture aside. • Pour the coconut milk in a separate small bowl. • Dip the chicken breast into the coconut milk, coating it evenly and shaking off any excess. • Then dip it into the coconut-curry mixture, pressing the coating onto the chicken evenly. • Heat a large ovenproof skillet over medium-high heat. • Add the coconut oil, and when the oil is hot, carefully place the chicken into the pan. • Cook the chicken breast for about 2 to 3 minutes, until they are lightly browned on one side, then flip them and transfer the skillet to the oven for another 5 minutes. • While the chicken cooks in the oven, steam the arugula greens and place on serving plate. • Remove the chicken from the oven and squeeze some lime juice over the top. • Serve immediately.
©2015
Deanna Minich/Food & Spirit
