Food Lovers Cleanse Week 2 Recipes

FOOD
LOVERS
CLEANSE
2012
D AY 8
Kosher salt and freshly ground black

pepper
Fresh lime or lemon juice
Combine shallot, vinegar, and Dijon mustard
and let macerate for at least 15 minutes.
Slowly whisk oils into shallot mixture (or, if
you have a jar with a lid, add oils, screw on
lid, and shake to combine). Season to taste
with salt and pepper. DO AHEAD: Cover and
chill for up to 1 week in an airtight container.
To freshen the dressing after a few days,
add a squeeze of lime or lemon juice.
BREAKFAST DAY 8
completely soft, 3545 minutes. If a smooth

texture is desired, let applesauce cool a bit
and then run through the coarse screen of a
food mill. Add lemon juice to taste and more
maple syrup, if desired.
--------------------------------------
DINNER DAY 8
Moroccan-Style Lentil and Chickpea

Soup with Lamb and Roasted Tomatoes
PORTION TO SERVE 1 : 1216 oz.
Ten-grain hot cereal (such as Bobs

Red Mill brand) with blueberries and
walnuts
PORTIONS TO SERVE 1: 1/4 cup hot cereal
uncooked/dry; 1/2 cup blueberries; 12
Tbsp. nuts
How to Hard-Boil Eggs

Place eggs in small saucepan. Add cold
water to cover by 1". Bring just to a boil,
remove from heat, cover, and let stand for 11
minutes. Drain. Cover eggs with ice water to
cool. Crack eggs on a flat countertop until
cracked all over. Peel under cool water.
Caramelized Cumin-Roasted Carrots

PORTION TO SERVE 1 : 11/2 cups
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RECIPES:
LUNCH DAY 8
SNACK DAY 8
Leftover Pan-Roasted Vegetable Curry

(see recipe on day 7 dinner)
PORTION TO SERVE 1 : 11/22 cups
Applesauce with low-fat Greek-style

yogurt and hazelnuts
PORTIONS TO SERVE 1: 4 oz. applesauce; 4
oz. yogurt; 1 Tbsp. hazelnuts
Moroccan-Style Lentil and

Chickpea Soup with Lamb and
Roasted Tomatoes
Leftover alert! This curry is also on your

Food Lovers Cleanse plan for lunch day 10;
be sure to save some. (If youre following our
make-ahead tips, you should have some in
the freezer.)
Grapes, walnuts, and mache salad with

Walnut Oil Dressing
PORTIONS TO SERVE 1: 1/2 cup grapes; 1
Tbsp. walnuts; 2 cups mache; 12 Tbsp.
dressing
Hard-boiled egg
PORTION TO SERVE 1 : 1 egg
Note: Weve included a homemade

applesauce recipe, but if youre short on
time and didnt make it as part of your
Cleanse Pantry, you can use store-bought
instead.
Makes 2/3 cup This recipe makes extra in

order to stock our Week 2 Cleanse Pantry.
We recommend making it on Sunday so that
its on hand throughout the week. If youre
just joining us now, heres the recipe.
1 shallot, minced
2 Tbsp. red wine vinegar
1 tsp. Dijon mustard
3 Tbsp. olive oil
3 Tbsp. walnut oil
46 servings Leftover alert! This soup is

on your Food Lovers Cleanse plan for lunch
tomorrow; be sure to make enough for both
meals.
12 apples, skins on, cored and cut into

1 chunks
1/4 cup (plus more) pure maple syrup
1/2 tsp. kosher salt
Lemon juice
2 Tbsp. olive oil

1/2 lb. ground lamb
1/2 tsp. crushed red pepper flakes
1 cinnamon stick
1 tsp. turmeric
1 tsp. ground cumin
2 large celery stalks, finely chopped
1 large onion, peeled, chopped
2 1/2" slices of ginger root
3 Tbsp. tomato paste
Kosher salt
1 cup French green lentils
1/2 cup chopped cilantro, divided
1 cup Slow-Roasted Cherry Tomatoes
(see recipe), roughly chopped
1 1/2 cups cooked chickpeas or one 15-oz.
can chickpeas, drained
Freshly ground black pepper
Fresh lemon juice plus lemon
wedges for garnish
Place apples, maple syrup, a pinch of

salt, and 1/3 cup water in a large (at least
5 quarts) nonreactive pot. Bring to a boil
over high heat, then cover and reduce
heat to medium-low. Cook, stirring mixture
every 5 minutes and crushing apples with a
potato masher or a stiff whisk until they are
Heat oil in a large, nonreactive stock pot

over medium-high heat. Add meat and cook
for 5 minutes, stirring once or twice.
Stir in red pepper flakes, cinnamon,
turmeric, and cumin and cook for 1 minute
or until fragrant. Add celery, onion, and
RECIPE:
Maple Applesauce
Makes about 4 cups Leaving the skins
on gives this sauce a distinctively apple-y
perfume and, if you use red apples, a
slightly pink tint. If you prefer a smoother
texture, its easy to refine the sauce by
running it through a food mill.
RECIPE:
Walnut Oil Dressing
Leftover Orange-Scented Bulgur (see

recipe on dinner day 7)
PORTION TO SERVE 1 : 3/41 cup
ginger and scrape any browned bits from

bottom of pan. Cook until vegetables
become glossy and translucent, about 5
minutes.
Stir in tomato paste and 2 tsp. kosher
salt. Stir in lentils, and half of cilantro;
cook for 1 minute. Add 6 cups water and
bring to a boil, then lower heat and cook
for 20 minutes. Add roasted tomatoes
and chickpeas and simmer for 10 minutes
longer, or until lentils are cooked through.
Adjust seasoning with salt, black pepper,
and lemon juice.
Ladle soup into bowls and garnish each
with remaining cilantro and a lemon wedge.
Preheat oven to 400. Spray a large rimmed

baking sheet with nonstick spray.
Combine carrots and all remaining
ingredients in a large bowl; toss to coat.
Spread in a single layer on prepared baking
sheet. Roast carrots until tender and lightly
caramelized, turning carrots over once,
3540 minutes.
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DESSERT DAY 8
Orange
PORTION TO SERVE 1: 1 orange
Slow-Roasted Cherry
Tomatoes
Makes 1 1/2 cups If youve been following
along, and made dinner on day 7, you will
already have some tomatoes in the fridge. If
youre just joining us now, heres the recipe.
Tea
PORTION TO SERVE 1: 12 oz.
--------------------------------------
2 9-oz. packages cherry tomatoes

(such as Sun Gold or Sweet 100),
small tomatoes on the vine, or 1
lb. other small sweet tomatoes
1 Tbsp. extra-virgin olive oil
1 tsp. kosher salt
1/2 tsp. freshly ground black pepper
PREP FOR DAY 9:

If you havent already, make the Chili-Garlic
Black Bean Oil tonight, which youll use to
dress bok choy for dinner tomorrow.
Preheat oven to 300. Place a wire rack

inside a rimmed baking sheet. Brush
tomatoes with oil, then season with salt and
pepper. Transfer tomatoes to prepared rack,
keeping tomatoes attached if theyre still on
the vine.
Roast tomatoes until skins are shriveled
but tomatoes are still plump, about 1 1/2
hours. Let tomatoes and their juices cool
to room temperature. DO AHEAD: To store,
transfer cooled tomatoes and juices to an
airtight container and refrigerate for up to
3 days.
Chili-Garlic Black Bean Oil
Caramelized Cumin-Roasted
Carrots
In a medium skillet, warm 1/4 cup oil over

medium heat. Add garlic and sizzle until
fragrant, about 30 seconds. Stir in the red
pepper flakes and beans. Cook until garlic
is just beginning to turn golden, 1530
seconds longer.
Remove pan from heat and add
remaining 1/2 cup oil. When cool enough to
handle, chill oil in an airtight container and
let infuse at least overnight before using. DO
AHEAD: Chill oil in airtight container for up
to 2 weeks.
6 servings Leftover alert! These carrots are

meals.
Nonstick vegetable oil spray
12 medium to large carrots, peeled,
cut on a diagonal into 1/2"-thick
pieces
1 1/2 tsp. cumin seeds
2 tsp. coarse kosher salt
RECIPE:
Makes 3/4 cup
3/4 cup vegetable or peanut oil, divided
2 large garlic cloves, chopped
1 tsp. crushed red pepper flakes
2 Tbsp. fermented black beans,
coarsely chopped
Ingredient info: Fermented black beans
are sold at most Asian markets. If they prove

too hard to find, you can make this oil with
just crushed red pepper flakes and garlic.
FOOD
LOVERS
CLEANSE
2012
D AY 9
BREAKFAST DAY 9
Leftover Orange-Scented Bulgur (see

recipe on day 7 dinner) with almond
milk and almonds
PORTIONS TO SERVE 1: 2/3 cup bulgur; 1/2
cup almond milk; 12 Tbsp. almonds
--------------------------------------
LUNCH DAY 9
Leftover Moroccan-Style Lentil and

Chickpea Soup (see recipe on day 8
dinner)
Leftover Caramelized Cumin-Roasted
Carrots (see recipe on day 8 dinner)
with oranges, mache, and Miso-Lime
Dressing
PORTIONS TO SERVE 1: 2 cups salad; 12
Tbsp. dressing
RECIPE:
Miso-Lime Dressing
Makes 1 cup This recipe makes extra in
1/4 cup white miso (fermented soybean
paste)
2 Tbsp. rice vinegar
1 Tbsp. honey
1/4 cup canola or vegetable oil
Zest and juice from 1 lime (plus
more)
Blend all ingredients and 1/4 cup water in a
blender until smooth. DO AHEAD: Cover and
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Ginger-Scallion Quinoa
PORTION TO SERVE 1: 3/4 cup
SNACK DAY 9
RECIPES:
Celery sticks with FennelMeyer Lemon

Relish and chevre (goat cheese)
PORTIONS TO SERVE 1: 3 celery sticks; 23
tsp. relish; 1 Tbsp. chevre
Baked Coconut Tofu with

Quick-Pickled Napa Cabbage
RECIPE:
34 servings Leftover alert! This tofu is

meals.
Fennel-Meyer Lemon Relish

Makes 1 1/2 cups This recipe makes extra
in order to stock our Week 1 Cleanse
Pantry. We recommend making it at the
beginning of the cleanse so that its on hand
throughout the week. If youre just joining us
now, heres the recipe.
2 Meyer lemons
1 Tbsp. olive oil
1 fennel bulb (about 8 oz.) trimmed,
diced into 1/4 pieces
1 onion (8 oz.), trimmed, cut into 1/4
pieces
1 tsp. fennel seeds
4 tsp. (plus more) honey
1 tsp. kosher salt plus more for
seasoning
Cut lemons in eighths and trim out any
seeds and strings. Then coarsely chop
both the remaining lemon peel and flesh.
Set aside. Heat oil in a large nonreactive
saute pan (such as stainless steel, anodized
aluminum, enamel, or nonstick) over
medium-high heat.
Toss in fennel, onion, and fennel seeds
and cook, stirring occasionally, until just
beginning to brown, about 5 minutes.
Add honey, salt, reserved lemon, and 1/2
cup water and turn heat to medium.
Continue cooking and stirring until liquid is
completely reduced. Adjust seasoning to
taste with salt and more honey, if desired.
DO AHEAD: Cover and chill relish in an
airtight container for up to 2 weeks.
coconut tofu
1 1416-oz. package firm tofu, drained

cup stirred coconut milk
1/3 cup chopped cilantro
Serrano pepper, seeded, stemmed,
and cored
1 garlic clvoe, roughly chopped
1 tsp. coarsely chopped ginger
1 tsp. honey
Kosher salt
quick-pickled napa cabbage
1 large Napa cabbage

2 tsp. kosher salt
1 tsp. rice vinegar
1 Tbsp. lime juice
1 tsp. honey
tsp. grated fresh ginger
assembly
Canola oil
1 Tbsp. chopped cilantro leaves
1 Tbsp. chopped fresh mint leaves
coconut tofu
Slice tofu in half lengthwise, and then cut

each piece into " slices. Pat dry with paper
towels.
In a blender, combine coconut milk,
cilantro, Serrano pepper, garlic, ginger,
honey and 1 tsp. salt. Puree until smooth.
Place tofu in a sturdy gallon-size resealable
bag (or alternatively, in a covered, low-sided
dish). Pour in coconut mixture and gently
agitate the bag to coat tofu slices with
liquid. Let marinate in the refrigerator for at
least hour and up to 24 hours.
-------------------------------------quick-pickled napa cabbage
DINNER DAY 9
Baked Coconut Tofu with Quick-Pickled

Napa Cabbage
Bok choy with Chili-Garlic Black Bean
Oil
PORTION TO SERVE 1: 11/2 cups
Remove unsightly outer leaves from

cabbage. Then pull off rest of leaves and
trim their ruffled tops. (Reserve tops for
another use.) Slice ridged stem of each leaf
diagonally into 1/8" sticks. Continue working
through cabbage this way until you have
about 4 cups sliced cabbage stems.
Toss cabbage with salt and a handful of
ice. Place in a colander or strainer set over a
medium or large bowl. Let sit for hour. Stir

together rice vinegar, lime juice, honey, and
ginger in a bowl.
assembly
Preheat oven to 425. Grease a rimmed

baking sheet with oil. Remove tofu from
bag, shaking excess marinade off each slice,
and lay on prepared sheet in a single layer.
Bake tofu for 10 minutes and then flip
each slice with a spatula. Return to oven and
bake until tofu is light golden brown, about
10 minutes longer. Season with additional
salt if desired.
Remove any remaining chunks of ice from
cabbage. Squeeze cabbage stems over the
bowl to remove any excess dampness, then
transfer to a dry bowl. Toss with lime juice
mixture, cilantro, and mint.
Serve tofu with pickled cabbage.
1 1/2 cups quinoa

1 Tbsp. vegetable oil
1 tsp. grated ginger
1 garlic clove, grated
1 bunch scallions, trimmed, thinly
sliced
2 tsp. kosher salt
Rinse quinoa thoroughly under running
water. Let drain for a few minutes.
Heat oil in a 3-quart saucepan over
medium-high heat. Stir in ginger, garlic,
and the white portion of scallions. Stir in
rinsed quinoa and cook for 12 minutes.
Add 3 cups water and salt and bring to a
boil. Lower heat, cover, and simmer for 15
minutes, until quinoa has absorbed the
water. Fluff quinoa with a fork and let stand
for 5 minutes before stirring in dark-green
parts of scallions. (Reserve pale-green parts
of scallions for another use.)
Chili-Garlic Black Bean Oil

Makes 3/4 cup his recipe makes extra in
3/4 cup vegetable or peanut oil, divided
2 large garlic cloves, chopped
2 Tbsp. fermented black beans,
coarsely chopped
Ingredient info: Fermented black beans
are sold at most Asian markets. If they prove

too hard to find, you can make this oil with
just crushed red pepper flakes and garlic.
In a medium skillet, warm 1/4 cup oil over
medium heat. Add garlic and sizzle until
fragrant, about 30 seconds. Stir in the red
pepper flakes and beans. Cook until garlic
is just beginning to turn golden, 1530
seconds longer.
Remove pan from heat and add
remaining 1/2 cup oil. When cool enough to
handle, chill oil in an airtight container and
let infuse at least overnight before using. DO
AHEAD: Chill oil in airtight container for up
to 2 weeks.
Ginger-Scallion Quinoa
46 servings Leftover alert! This soup is on
your Food Lovers Cleanse plan for dinner
tomorrow and lunch the next day; be sure to
make enough for all 3 meals.
--------------------------------------
DESSERT DAY 9
Chocolate, Pumpkin, and Sesame Seed

Bark (see recipe on dessert day 7)
Pear
PORTION TO SERVE 1: 1 pear
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FOOD
LOVERS
CLEANSE
2012
D AY 1 0
--------------------------------------
SNACK DAY 10
Rye crisp crackers with avocado,

crushed red pepper flakes, and salt
PORTIONS TO SERVE 1: 3 crackers; 1/3
avocado; sprinkle each of red pepper flakes
and salt
--------------------------------------
into center of loin registers 145, 68

minutes.
Transfer meat and a few clusters of
grapes to a plate. Place skillet on the
stovetop and, over high heat, boil the onionwine-grape mixture until liquid is almost
evaporated. Add chicken broth and continue
simmering until liquid is thick and glossy.
Strain sauce through a fine-mesh sieve,
pushing on solids to extract their flavor.
Slice pork and season each slice to taste
with salt. Serve with a spoonful of pan sauce
and a cluster of grapes.
BREAKFAST DAY 10
Low-fat Greek-style yogurt with

hazelnuts and pomegranate seeds
PORTIONS TO SERVE 1: 6 oz. yogurt; 1 Tbsp.
hazelnuts; 1 Tbsp. pomegranate seeds
DINNER DAY 10
Pork Tenderloin with Grapes

Braised Leeks and Greens
PORTION TO SERVE 1: 2 cups
--------------------------------------
LUNCH DAY 10
Leftover Baked Coconut Tofu (see

recipe on day 9 dinner)
Leftover Pan-Roasted Vegetable Curry
(see recipe on day 8 dinner)
Shredded carrots and dried cranberries
with Miso-Lime Dressing
PORTION TO SERVE 1: 111/2 cups salad;
1 Tbsp. dressing
RECIPE:
Miso-Lime Dressing
paste)
1 Tbsp. honey
more)
Leftover Ginger-Scallion Quinoa (see

RECIPES:
Pork Loin with Grapes

4 servings Leftover alert! This pork is on
your Food Lovers Cleanse plan for lunch
meals. For a more assertive grape flavor and
color, use Concord grapes; for a cleaner,
sweet-tart quality, go with ordinary red
seedless table grapes.
1 1 1/4-pound pork loin
pepper
1 tsp. coriander seeds, crushed
2 Tbsp. olive oil
1/2 onion, cut into 1/2" slices
8 oz. red or black grapes, some in
small clusters, some loose
1 cup red wine
1 cup low-sodium chicken broth
Season pork with salt, black pepper,
and crushed coriander. Let sit at room
temperature for 30 minutes.
Preheat oven to 400. Blot tenderloin
with a paper towel. Heat oil in a large,
nonreactive ovenproof skillet over mediumhigh heat. Brown the tenderloin on all sides,
about 23 minutes per side.
Add onion, scraping bottom of pan to
remove any browned bits. Cook for 1 minute,
then add grapes and wine. Bring mixture to
a boil, then place skillet in oven and cook
until an instant-read thermometer inserted
Braised Greens with Leeks

24 servings If you followed our do-ahead
tips, you will already have sliced greens and
leeks in the fridge.

2 lb. kale or Swiss chard, center stem
discarded, leaves thinly sliced
4 leeks, white and pale-green parts
only, thinly sliced crosswise
4 Tbsp. olive oil plus more for
drizzling
4 garlic cloves, thinly sliced
Kosher salt
2 Tbsp. lemon juice
In a large bowl of cold water, rinse the kale
and leeks. Let them sit in the liquid for 5
minutes, allowing any sediment to fall to
bottom of bowl.
Heat oil in a large deep skillet over
medium-high heat. Add garlic and red
pepper flakes and sizzle until fragrant.
Carefully lift the greens out of the bowl
and transfer to pan; the water clinging
to the leaves will help steam the greens.
Cover pan and lower the heat to medium.
After 2 minutes, remove the lid, stir greens
with tongs, and season with salt. Continue
cooking, uncovered, until greens are tender,
about 10 minutes. Finish with lemon juice
and a drizzle of oil.
--------------------------------------
DESSERT DAY 10
Mixed citrus salad

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PREP FOR DAY 11:
Pull out your batch of frozen Caramelized

Onions and let it thaw in the fridge
overnight so you can use it for dinner
tomorrow.
FOOD
LOVERS
CLEANSE
2012
D AY 1 1

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mushrooms and salt and cook until

mushrooms are soft and glossy and all liquid
has been absorbed.
Add garlic and paprika and cook until
fragrant, 1 minute. Pour in Sherry and cook,
scraping any browned bits from bottom of
pan. When sherry is reduced until almost
dry, stir in onions and 4 cups water. Bring to
a boil, then reduce heat and simmer for 15
minutes.
Season to taste with salt and paprika.
Garnish each bowl with parsley.
BREAKFAST DAY 11
Ten-grain hot cereal (such as Bobs

Red Mill brand) with blueberries and
walnuts
PORTIONS TO SERVE 1: 1/4 cup hot cereal
uncooked/dry; 12 Tbsp. nuts; 1/2 cup
blueberries
SNACK DAY 11
Caramelized Onions
Low-fat Greek-style yogurt with pear

slices and maple syrup
PORTIONS TO SERVE 1: 4 oz. yogurt; 1 pear;
2 tsp. syrup
Tea
--------------------------------------
Makes 2 1/2 cups This recipe makes extra in

order to stock our Week 2 Cleanse Pantry. If
youve followed our tips, you should already
have a batch in the freezer. If you didnt
already thaw them overnight, place the
onions in a microwave-safe bowl and cook
at 50 percent power until softened, about
23 minutes. If youre just joining us now,
heres the recipe.
PORTION TO SERVE 1:
12 oz.
DINNER DAY 11
--------------------------------------
Mushroom-Sherry Soup
LUNCH DAY 11
Chicken Breasts with Citrus Pan Sauce

Leftover Pork Loin (see recipe on day

10 dinner) with arugula, pomegranate
seeds, almonds, and Walnut Oil
Dressing
PORTION TO SERVE 1: 46 oz. pork; 2 cups
arugula; 12 Tbsp. pomegranate; 1 Tbsp.
almonds; 12 Tbsp. dressing
Leftover Ginger-Scallion Quinoa (see
recipe day 9 dinner)
RECIPE:
Walnut Oil Dressing

1 shallot, minced
3 Tbsp. olive oil
3 Tbsp. walnut oil
pepper
Roasted Squash with Mint and Toasted

Pumpkin Seeds
PORTION TO SERVE 1: 1 1/2 cups
RECIPES:
Mushroom-Sherry Soup
1/4 cup olive oil

5 lb. yellow onions, cored, thinly sliced
3 sprigs thyme
2 Tbsp. kosher salt
Heat oil in a large (at least 5 quarts) skillet
over medium heat. Add onions, thyme, and
salt. Cook, stirring frequently, until they are
soft and golden brown, 4560 minutes. If
the onions start to brown too much, add 1/4
cup water and scrape onions off bottom of
pan, then reduce heat and proceed. When
cool, remove thyme sprigs.
68 servings
2 Tbsp. olive oil
2 1/2 lb. mixed mushrooms
(try shiitake, chanterelle, black
trumpet, and oyster), cleaned,
trimmed, and thinly sliced
2 tsp. kosher salt plus more
2 cloves garlic, finely chopped
1/4 tsp. smoked Spanish paprika plus
more
1 cup dry Sherry
1 1/4 cups Caramelized Onions (see
recipe)
1/4 cup parsley, coarsely chopped
Heat oil in a large heavy, nonreactive pot
over medium-high heat. Add 1/3 of both
mushrooms and salt and cook, stirring
frequently, until mushrooms are soft and
glossy. Add another 1/3 of mushrooms and
salt and repeat. Finally, add remaining
Chicken Breasts with Citrus

Pan Sauce
4 servings Leftover alert! This chicken is
meals.
4 bone-in chicken breast halves with
skin
pepper
5 tsp. ground cumin, divided
4 Tbsp. olive oil, divided
2 garlic cloves, pressed
1/2 cup chicken broth
1/2 cup orange juice
1/4 cup fresh lemon juice
2 tsp. grated orange peel
1 1/2 tsp. grated lemon peel
1/3 cup chopped fresh cilantro
Preheat oven to 425. Slide your fingertips

beneath skin of each chicken breast to
loosen. Sprinkle each chicken breast with
salt, pepper, and 1 tsp. cumin; rub seasoning
beneath and on top of skin.
Heat 2 Tbsp. oil in a large heavy
ovenproof skillet over medium-high heat.
Place chicken, skin side down, in pan and
cook until skin browns, about 5 minutes;
turn chicken. Place skillet in oven and roast
until chicken is cooked through, about 15
minutes.
Transfer chicken to a plate. Add
remaining 2 Tbsp. oil to drippings in skillet;
add garlic and saute over medium-high heat
for 30 seconds. Add chicken broth, orange
juice, lemon juice, orange peel, lemon peel,
and remaining 1 teaspoon cumin; boil until
reduced to 1 scant cup, about 3 minutes.
Pour sauce over chicken; sprinkle with
cilantro and serve.
Transfer squash to a large platter and

drizzle with balsamic vinegar. Sprinkle
squash with torn mint leaves and toasted
pumpkin seeds.
--------------------------------------
DESSERT DAY 11
Maple Applesauce

instead.
Tea
PORTION TO SERVE 1:
12 oz.
RECIPE:
Roasted Squash with Mint and

Toasted Pumpkin Seeds
8 servings Leftover alert! This squash is
meals.
1 medium acorn or butternut squash
or small sugar pumpkins (about 3
lbs. total)
4 Tbsp. olive oil, divided
pepper
2 Tbsp. shelled pumpkin seeds
(pepitas)
1 1/2 tsp. balsamic vinegar
2 Tbsp. fresh mint leaves, torn
Preheat oven to 425. Cut squash into 1
1/2"-thick wedges, leaving skin on. Scrape off
seeds and strings with a large spoon and
discard. Coat wedges with 3 Tbsp. oil and
season with salt and pepper. Lay wedges
cut side down on a large rimmed baking
sheet. Roast, carefully turning halfway
through, until golden brown on both sides,
about 30 minutes.
Heat remaining 1 Tbsp. oil in a small
skillet over medium-high heat. Add pumpkin
seeds to cook, swirling pan often, until
seeds are puffed and brown but still have
a bit of green, 45 minutes. Transfer seeds
to paper towels to drain. Sprinkle with salt.
DO AHEAD: Squash and toasted pumpkin
seeds can be made 4 hours ahead. Let stand
separately at room temperature. Rewarm
squash before serving.
Maple Applesauce
1 chunks
Lemon juice
--------------------------------------
FOOD
LOVERS
CLEANSE
2012
D AY 1 2

--------------------------------------
SNACK DAY 12
Pumpkin Smoothie
PORTION TO SERVE 1:
BREAKFAST DAY 12
Two-egg omelet with FennelMeyer

Lemon Relish (see recipe on day 4
dinner)
PORTIONS TO SERVE 1: 2 eggs; 34 Tbsp.
relish
--------------------------------------
12 oz.
RECIPE:
Pumpkin Smoothie
1 serving
1/4 cup almond milk
1/4 cup unsweetened nonfat yogurt
1/3 cup canned pumpkin puree
1/4 cup applesauce
1/4 tsp. dried ginger
Pinch of ground clove
LUNCH DAY 12
Leftover Chicken Breast (see recipe on

day 11 dinner) with arugula, apples,
pumpkin seeds, and Walnut Oil
Dressing
PORTIONS TO SERVE 1: 46 oz. chicken;
2 cups arugula; 1/2 cup apples; 23 tsp.
pumpkin seeds; 12 Tbsp. dressing
Note: If you followed our do-ahead Week
2 Cleanse Pantry tips, youll already have
toasted the nuts. If not, dont worry; toasting
them is quick.
Blend the ingredients in a blender until

smooth.
--------------------------------------
DINNER DAY 12
Halibut with Clementine Gremolata

RECIPE:
Leftover Roasted Squash with Mint and

Toasted Pumpkin Seeds (see recipe on
day 11 dinner)
PORTION TO SERVE 1: 1 cup
Walnut Oil Dressing
Sauteed Spinach

PORTION TO SERVE 1:
1 shallot, minced
3 Tbsp. olive oil
3 Tbsp. walnut oil
pepper

pepper
Extra-virgin olive oil (for drizzling)
gremolata
Using a vegetable peeler, remove peel
(orange part only) of clementines. Chop
peel (reserve flesh for another use).
Combine peel, parsley, garlic, and sea salt
in a small bowl. Stir in oil and set gremolata
aside. DO AHEAD: Gremolata can be made 4
hours ahead. Cover and refrigerate.
fish
Preheat oven to 350. Using a vegetable
peeler, remove peel of clementine in four
2"-long strips (orange part only). Cut four
12" squares of parchment paper. Place
halibut fillet in center of each parchment
paper square. Sprinkle with salt and pepper.
Drizzle halibut lightly with oil. Place 1
clementine peel strip, cut side up, on each
fillet. Bring 2 edges of parchment paper
together along long side of fish fillet and
fold parchment edges together 3 to 4 times.
Tuck both remaining edges of parchment
underneath fillet to create a packet and
place parchment packet on a rimmed baking
sheet. Repeat with remaining fish fillets.
DO AHEAD: Halibut packets can be made 4
hours ahead. Chill on rimmed baking sheet.
Bake fish until just opaque in center,
18 minutes (to check doneness, unwrap a
packet and insert a fork in fillet). Remove
baking sheet from oven. Unwrap fish. Place
halibut fillets on plates, spoon gremolata
over, and serve.
Sauteed Spinach
4 servings
11/2 cups
RECIPES:
Halibut with Clementine

Gremolata
1 Tbsp. olive oil

1 small shallot, minced
1 small garlic clove, minced
2 heads baby spinach, trimmed, or two
5-oz. bags baby spinach
Kosher salt
4 servings
gremolata
3 clementines
1/3 cup chopped flat-leaf parsley
2 garlic cloves, minced
1 tsp. sea salt
1/4 cup extra-virgin olive oil
fish
1 clementine
4 6-oz. halibut fillets
Heat oil in a large skillet over medium-high

heat. Add shallot and cook for 1 minute,
then add garlic and cook until fragrant, 30
seconds.
Place spinach in pan along with 2 Tbsp.
water; cover pan and let mixture cook until
spinach is wilted, 1 minute. Stir spinach,
season to taste with salt, and serve.
--------------------------------------
DESSERT DAY 12

Bark (see recipe day 7 dessert)
Pear slices
--------------------------------------
PREP FOR DAY 13
Make RaspberryHazelnutHemp Seed

Muesli for your breakfast tomorrow.
RECIPE:
RaspberryHazelnutHemp
Seed Muesli
Muesli is a cold porridge of fruit, nuts, and
oats made the night before serving. In
this case, the juice of frozen raspberries,
clementine juice, and yogurt combine
to make a soft pudding, which, the next
morning, gets some toothsome texture from
toasty bits of hazelnuts and hemp seeds. (If
you followed our do-ahead Week 1 Cleanse
Pantry tips, youll already have toasted the
nuts and seeds. If not, dont worry; toasting
them is quick.)
1/2 large apple, skin on, cored,
shredded (about 4 oz.)
1/2 cup old-fashioned oats (not quick-
cooking)
1/2 cup frozen raspberries
Fresh-squeezed juice of 1
clementine or 1/2 navel orange
Pinch of salt
1 Tbsp. hazelnuts, toasted and
chopped
1 Tbsp. hemp seeds, toasted
Combine shredded apple, oats, raspberries,
juice, salt, and yogurt in a large cereal bowl.
Cover tightly and chill overnight. To serve in
the morning, sprinkle with the toasted nuts
and seeds.
FOOD
LOVERS
CLEANSE
2012
D AY 1 3
BREAKFAST DAY 13
RaspberryHazelnutHemp Seed
Muesli
PORTIONS TO SERVE 1: 2/33/4 cup muesli;
1/2 cup raspberries
Note: If you didnt have time to make
your muesli last night, simply combine
raspberries, toasted hazelnuts and hemp
seeds, chopped apple, clementine slices,
and a few tablespoons of low-fat yogurt.
RECIPE:
RaspberryHazelnutHemp
Seed Muesli
Muesli is a cold porridge of fruit, nuts, and
oats made the night before serving. In
this case, the juice of frozen raspberries,
clementine juice, and yogurt combine
to make a soft pudding, which, the next
morning, gets some toothsome texture from
toasty bits of hazelnuts and hemp seeds. (If
you followed our do-ahead Week 1 Cleanse
Pantry tips, youll already have toasted the
nuts and seeds. If not, dont worry; toasting
them is quick.)
1/2 large apple, skin on, cored,
shredded (about 4 oz.)
1/2 cup old-fashioned oats (not quick-
cooking)
1/2 cup frozen raspberries
Fresh-squeezed juice of 1
clementine or 1/2 navel orange
Pinch of salt
1 Tbsp. hazelnuts, toasted and
chopped
1 Tbsp. hemp seeds, toasted
Combine shredded apple, oats, raspberries,
juice, salt, and yogurt in a large cereal bowl.
Cover tightly and chill overnight. To serve in
the morning, sprinkle with the toasted nuts
and seeds.
RECIPE:
--------------------------------------
Maple Applesauce
LUNCH DAY 13
Leftover Mushroom-Sherry Soup (see

Slivered kale salad with pear, almonds,
chickpeas, and Walnut Oil Dressing
PORTIONS TO SERVE 1: 2 cups kale;
1/22/3 cup pear; 1 Tbsp. almonds; 1/3 cup
garbanzo beans
RECIPE:
Walnut Oil Dressing

1 shallot, minced
3 Tbsp. olive oil
3 Tbsp. walnut oil
pepper

1 chunks
Lemon juice
--------------------------------------
DINNER DAY 13
Broccoli Rabe with Bulgur and Walnuts

with a poached egg and anchovy fillets
PORTIONS TO SERVE 1: 22 1/2 cups total
(3/4 cup bulgur); 34 small anchovy fillets
RECIPE:
Broccoli Rabe with Bulgur and

Walnuts
--------------------------------------
SNACK DAY 13
Maple Applesauce with hazelnuts

PORTIONS TO SERVE 1: 13/4 cup applesauce;
12 Tbsp. hazelnuts
instead.
6 servings Leftover alert! This dish is on

your Food Lovers Cleanse plan for lunch
meals.
1 cup medium-grind bulgur
1 1/2 lb. broccoli rabe (rapini; 1 very large
bunch), bottom 1" of stems trimmed
2 large shallots, minced (about 2/3 cup)
2/3 cup finely chopped walnuts
Kosher salt and freshly ground
pepper
2 Tbsp. fresh lemon juice
Place bulgur in a medium bowl; pour 2 1/2

cups boiling water over. Stir once and let
stand until just tender, about 20 minutes.
Strain bulgur in a fine-mesh sieve set over a
bowl. Reserve soaking liquid.
Cook broccoli rabe in boiling salted
water until crisp-tender, about2 minutes.
Using tongs, transfer to a bowl of ice water
and let cool. Drain; cut into 1" pieces and set
aside.
Meanwhile, heat oil in a large skillet over
medium-high heat. Add shallots; saute
until soft, about 2 minutes. Add walnuts;
saute until fragrant, about 2 minutes. Add
broccoli rabe and bulgur; sprinkle with
salt and pepper. Cook, stirring frequently,
until heated, about 3 minutes. If dry,
add reserved bulgur soaking liquid by
tablespoonfuls. Stir in lemon juice; season
with salt and pepper.
How to Poach an Egg

Use the freshest eggs possible; they will
hold together better as they simmer.
Bring 1" of water and 1 Tbsp. vinegar to a
gentle simmer in a deep saute pan or a
braising pan.
Crack an egg into a ramekin. Dip a side
of the ramekin into the skillet, allowing the
water to fill it and displace the egg. The egg
will slip into the pan. Repeat with remaining
eggs, poaching no more than 3 eggs at a
time.
When the whites have just set, which
takes 35 minutes, remove eggs with a
slotted spoon. Trim eggs to desired shape
with kitchen shears. DO AHEAD: If cooking
for a crowd, poach eggs up to 1 day ahead.
Transfer them to a bowl of ice water and
refrigerate. When it is time to rewarm them,
discard the cold water, cover eggs with
boiling water, and cook 1 minute longer for
soft yolks.
--------------------------------------
DESSERT DAY 13

Clementine
PORTION TO SERVE 1: 1 clementine
--------------------------------------
FOOD
LOVERS
CLEANSE
2012
D AY 1 4
BREAKFAST DAY 14
Spelt Pancakes with Maple Applesauce

and almonds
PORTIONS TO SERVE 1: 2 small to medium
pancakes; 1/41/3 cup applesauce;
12 Tbsp. almonds
instead.
RECIPEs:
Maple Applesauce
1 chunks
Lemon juice

How to Hard-Boil Eggs

Place eggs in small saucepan. Add cold
water to cover by 1. Bring just to a boil,
remove from heat, cover, and let stand for 11
minutes. Drain. Cover eggs with ice water to
cool. Crack eggs on a flat countertop until
cracked all over. Peel under cool water.
--------------------------------------
SNACK DAY 14
Rye crisp crackers with avocado,

crushed red pepper flakes, and salt
PORTIONS TO SERVE 1: 3 crackers; 1/3
avocado; sprinkle each of red pepper flakes
and salt
--------------------------------------
Spelt Pancakes
6 servings

1 cup whole grain spelt flour

1/4 cup oat flour
1/4 cup rice flour
1 Tbsp. (packed) light brown sugar
2 tsp. baking powder
1 tsp. kosher salt
1/2 tsp. ground cinnamon
1/4 tsp. baking soda
1 cup rice milk or soy milk
1/2 cup plain whole-milk yogurt
3 large eggs
3 Tbsp. olive oil plus more for griddle
--------------------------------------
LUNCH DAY 14
Leftover Broccoli Rabe with Bulgur and

Walnuts (see recipe on day 13 dinner)
with fresh spinach and Miso-Lime
Dressing
PORTION TO SERVE 1: 2 cups salad; 12
Tbsp. dressing
Hard-Boiled Egg
PORTION TO SERVE 1:
1 egg
RECIPE:
Sift first 8 ingredients into a large bowl; set
aside. Whisk rice milk, yogurt, eggs, and 3
Tbsp. oil in a medium bowl to blend; add to
dry ingredients. Stir just to blend.
Preheat oven to 200. Preheat a griddle
or large nonstick skillet over medium heat.
Lightly brush with oil. Working in batches,
use a 1/4-cup measure to pour batter onto
griddle. Cook until pancake bottoms are
brown and bubbles begin to pop on top,
about 3 minutes. Flip; cook until just cooked
through and brown on bottom, about 1
minute. Transfer to a heatproof plate to
keep warm in oven while making remaining
pancakes.
DINNER DAY 14
Grass-Fed Steaks with Kalamata Olive

Chimichurri
PORTION TO SERVE 1: 6 oz. steak; 23 Tbsp.
chimichurri
Roasted Sweet Potatoes with Chili and
Orange
PORTION TO SERVE 1: 11 1/2 cups
Salad of Quick Steam-Roasted Beets,
pomegranate seeds, radicchio, and
blood oranges with Walnut Oil Dressing
PORTIONS TO SERVE 1: 2 cups salad; 12
Tbsp. dressing
Miso-Lime Dressing
RECIPES:

paste)
1 Tbsp. honey
more)
3 Tbsp. fruity olive oil, divided

4 garlic cloves, 2 thinly sliced, 2
pressed
1/4 tsp. dried crushed red pepper
flakes
1 bay leaf, preferably fresh, broken in
half
1/3 cup finely chopped shallots
Grass-Fed Steaks with

Kalamata Olive Chimichurri
4 servings
1/4 cup finely chopped flat-leaf

parsley
2 Tbsp. finely chopped pitted
Kalamata olives
pepper
2 1416-oz. 2"-thick grass-fed New
York strip steaks
2 tsp. paprika
1/4 tsp. cayenne pepper
Heat 2 Tbsp. oil in a medium heavy skillet
over medium heat. Add sliced garlic, red
pepper, and bay leaf. Stir until fragrant,
about 1 minute. Add shallots and saute
until just translucent, about 2 minutes.
Remove from heat; stir in parsley, olives, and
vinegar. Add 1 Tbsp. water. Add more water
by teaspoonfuls to thin as needed. Season
chimichurri with salt and pepper. DO AHEAD:
Can be made 2 hours ahead. Let stand at
room temperature.
Rub steaks with remaining 1 Tbsp. oil
and pressed garlic. Sprinkle both sides of
each steak with 1/2 tsp. paprika, 1/4 tsp. salt,
cayenne, and a generous amount of black
pepper. Let stand at room temperature for
30 minutes or up to 2 hours.
Preheat oven to 400. Brush a very
large heavy ovenproof skillet (preferably
cast-iron) with oil. Heat over high heat until
almost smoking. Add steaks. Cook until
browned, about 5 minutes. Turn steaks
and transfer skillet to oven. Roast until
an instant-read thermometer inserted
horizontally into steaks registers 110115
for rare, about 10 minutes.
Roasted Sweet Potatoes with

Chili and Orange
4 servings
2 lb. garnet yams or other sweet
potato, washed, unpeeled
3 Tbsp. olive oil
1 orange, zested
1 tsp. ancho chile powder or
1/2 tsp. crushed red pepper flakes
Preheat oven to 425. Slice sweet potatoes
into 1/2 rounds, discarding any gnarled ends.
Toss sweet potatoes with olive oil, salt,
orange zest, and chile powder.
Lay potatoes in a single layer on a sheet
pan, and roast at 425 for 2025 minutes
until tops of potato slices are toasted in
spots.
Quick Steam-Roasted Beets

24 servings
1 Tbsp. olive oil
1 bunch red beets, trimmed, larger
ones halved lengthwise
1 tsp. salt
1 sprig rosemary (optional)

Preheat oven to 425. Pour oil and 1/4 cup
water into the bottom of a baking dish
large enough to hold beets in a single layer.
Season beets with salt. Add rosemary, if
using, and cover dish with foil. Roast beets
until they are tender when pierced with a
small sharp knife, 45 minutes1 1/4 hours.
Let beets cool in covered pan, then peel by
rubbing the exterior with paper towels.
Walnut Oil Dressing

1 shallot, minced
3 Tbsp. olive oil
3 Tbsp. walnut oil
pepper
Combine shallot, vinegar, and Dijon
mustard, and let macerate for at least 15
minutes. Slowly whisk oils into shallot
mixture (or, if you have a jar with a lid, add
oils, screw on lid, and shake to combine).
Season to taste with salt and pepper. DO
AHEAD: Cover and chill for up to 1 week
in an airtight container. To freshen the
dressing after a few days, add a squeeze of
lime or lemon juice.
-------------------------------------DESSERT DAY 14

Pear
--------------------------------------

Food Lovers Cleanse Week 2 Recipes

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FOOD

Kosher salt and freshly ground black

completely soft, 3545 minutes. If a smooth

Moroccan-Style Lentil and Chickpea

Ten-grain hot cereal (such as Bobs

How to Hard-Boil Eggs

Caramelized Cumin-Roasted Carrots

Leftover Pan-Roasted Vegetable Curry

Applesauce with low-fat Greek-style

Moroccan-Style Lentil and

Leftover alert! This curry is also on your

Grapes, walnuts, and mache salad with

Note: Weve included a homemade

Makes 2/3 cup This recipe makes extra in

46 servings Leftover alert! This soup is

12 apples, skins on, cored and cut into

2 Tbsp. olive oil

Place apples, maple syrup, a pinch of

Heat oil in a large, nonreactive stock pot

Walnut Oil Dressing

Leftover Orange-Scented Bulgur (see

ginger and scrape any browned bits from

Preheat oven to 400. Spray a large rimmed

2 9-oz. packages cherry tomatoes

PREP FOR DAY 9:

Preheat oven to 300. Place a wire rack

Chili-Garlic Black Bean Oil

In a medium skillet, warm 1/4 cup oil over

6 servings Leftover alert! These carrots are

are sold at most Asian markets. If they prove

Leftover Orange-Scented Bulgur (see

Leftover Moroccan-Style Lentil and

Celery sticks with FennelMeyer Lemon

Baked Coconut Tofu with

34 servings Leftover alert! This tofu is

Fennel-Meyer Lemon Relish

1 1416-oz. package firm tofu, drained

1 large Napa cabbage

Slice tofu in half lengthwise, and then cut

-------------------------------------quick-pickled napa cabbage

Baked Coconut Tofu with Quick-Pickled

Remove unsightly outer leaves from

medium or large bowl. Let sit for hour. Stir

Preheat oven to 425. Grease a rimmed

1 1/2 cups quinoa

Chili-Garlic Black Bean Oil

are sold at most Asian markets. If they prove

Chocolate, Pumpkin, and Sesame Seed

Rye crisp crackers with avocado,

into center of loin registers 145, 68

Low-fat Greek-style yogurt with

Pork Tenderloin with Grapes

Leftover Baked Coconut Tofu (see

Leftover Ginger-Scallion Quinoa (see

Pork Loin with Grapes

Braised Greens with Leeks

Mixed citrus salad

PREP FOR DAY 11:

Pull out your batch of frozen Caramelized

Combine shallot, vinegar, and Dijon mustard

mushrooms and salt and cook until

Ten-grain hot cereal (such as Bobs

Low-fat Greek-style yogurt with pear

Makes 2 1/2 cups This recipe makes extra in