Tuesday, February 12, 2013

Lyn Genet's The Plan - Detox Prep

On Sunday I did my "Plan" shopping. I had planned to also do the prep/cooking on Sunday but due to not finding a couple of the things I needed and running out of time I did the prep/cooking yesterday.


3 Day Detox Menu

Day One
Flax Granola with Blueberries and Coconut Milk
Carrot Ginger Soup with Sunflower Seeds
Sauteed or Steamed Broccoli drizzled with Orange Oil and Lemon Juice
Mixed Greens with 1/2 medium-sized Pear and a handful of Pumpkin Seeds
Medium sized Apple
Sauteed Kale with Vegetables with Spicy Coco Sauce
Beet and Carrot Salad with Pumpkin Seeds

Day Two
Flax Granola with Blueberries and Coconut Milk
Carrot Ginger Soup with Sunflower Seeds
Mixed Greens with 1/2 diced Apple and 1/4 Avocado
Leftover Broccoli from Day One
1/ Pear with a small handful of Almonds
Leftover Sauteed Kale and Vegetables with 1  Cup of Brown Rice and Pumpkin Seeds
Beet and Carrot Salad with Sunflower Seeds

Day Three
Flax Granola with 1/2 cup Blueberries or  1/2 diced Pear and Coconut Milk
Baby Romaine Lettuce with 1/4 Avocado, Pumpkin Seeds, and Carrots
Spicy Vegetarian Soup with 1/2 cup low-sodium Chickpeas added
10 - 12 raw Almonds (if tested reactive yesterday, replace with 1/2 apple or pear.
2 to 3 oz of Chicken with Italian Herbs and Orange Zest on a bed of Mixed Greens
1 Cup Roasted Italian Winter Vegetables


* First thing I did when I woke up is soak the flax seed. 1 cup whole flax seed, 1/2 cup water. I added a little vanilla extract. I ended up soaking it for nine hours.

* After I cleaned the vegetables I separated them by meal.

* Make Carrot Ginger Soup

Filled pot with water for the Carrot and Ginger Soup.
Roughly chopped vegetables
8 carrots
1 lg. zucchini
3 cloves garlic
1 lg. onion
1 inch of fresh ginger (Next time I'm going to use less)
1/8 tsp cinnamon
1 tsp fresh black peppercorns

Place vegetables in pot and simmer for 20 minutes.

* Make Spicy Coco Sauce

1 onion chopped
3 garlic cloves chopped
1 can coconut milk
1 tsp cinnamon
1 tsp cumin
1 tsp turmeric
1 tsp black pepper
1/2 tsp sea salt
1 heaping tsp of brown sugar

Saute first 7 ingredients. Then add the salt and brown sugar. Reduce heat and simmer for 20 minutes.



* Prepare Roasted Vegetables

Preheat oven 375 degrees

2 heads broccoli, chop into florets.
4 carrots, chopped
1 lg onion, chopped
2 lg zucchini, chopped
5 cloves of garlic
extra virgin olive oil
black pepper
salt free herb blend

Drizzle evoo over vegetables, add black pepper and herb blend. Mix to coat well. Place on baking dish and bake for 20 to 25 minutes.





* Blend Carrot Ginger Soup

Place the cooked vegetables into the blender and with the liquid fill blender half way. Blend until smooth. Add additional salt free seasoning to taste.

* Prepare Spicy Vegetable Soup ( you can substitute with a Cream of Broccoli Soup. I choose this one because it seemed easier to prepare since I had most of the ingredients on hand.)

1 onion, chopped
4 cloves garlic, chopped
1 tbsp poultry seasoning
1 tsp cinnamon
1 tbsp fresh chopped ginger
1 cup Spicy Coco Sauce
1 tsp honey
2 quarts water
1 bunch kale
1 butternut squash, chopped
3 zucchini, chopped
3 carrots, chopped
1 head, broccoli, chopped
1 can (15 oz) can of chick peas
1 bay leaf

Saute onion, garlic, poultry seasoning, cinnamon, ginger, spicy coco sauce, and honey. Add water and vegetables and simmer for 30 minutes. Add the bay leaf the last five minutes. Remove before eating. You can enjoy it as is or puree it.

Since the Carrot Ginger Soup is pureed I'm not going to puree this one.

* Make Orange Oil

Zest 1 organic orange and place in 1/2 cup extra virgin olive oil.

* Carrot Beet Salad

4 carrots
1 small beet

Grate (large grate)
Do not mix the carrots and the beets until ready to serve. Store in separate containers.

* Chop Vegetables for...

broccoli for day 1 and 2 lunch
kale and shiitake mushrooms for day 1 and 2 dinner

* Flax Seed Granola

I took the soaked flax seed and baked it at 275 degrees for 1 hour.

The only thing that I didn't make ahead was the chicken for day 3, and the brown rice for day 2 dinner.


I highly recommend reading the book. This is just an outline of how I prepped the food for the first three days. There are several other important facts in the book you'll need to know to achieve success with "The Plan". 







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