cobbler recipe with Cheryl's collection below
Karen, Brenda and Cheryl decided to do an eating "cleanse" for the month of February. They didn't buy the supplement products promoted, but substituted a multi-vitamin. Here are some of their recipes, and links to others. Dee joined them part way through, and is still finishing the experiment. You might want to give this a try, especially if you are questioning any food sensitivities you may have.
http://www.cleanprogram.com/media/files/clean-program-manual.pdf
http://www.cleanprogram.com/media/files/meal-plan.pdf
http://blog.cleanprogram.com
from Karen:
This quinoa recipe is one I've used a lot for guests and I love it. It is found in the Clean book (the book version actually uses 1/2 cup oil in the dressing and 2 Tbs on the greens—it tasted too greasy to me).
Quinoa Salad with Chicken and Mixed Greens
2 c. cooked and cooled quinoa
2 (4 oz.) chicken breast grilled or steamed (or roasted veggies—see below)
1/4 c. of currants (I prefer cranberries)
1/4 c. of chopped roasted almonds
1/2 c. of diced or grated carrots
1/4 c. of chopped mint
1/4 c. of scallions, cut thinly diagonally
1/4 c. of chopped parsley
4 c. salad greens
For the dressing:
1 T. of chopped parsely
1/4 c. of lime
1 t. of agave, honey or coconut nectar
1/2 t. ground cumin
1 t. sea salt
1/4 c.olive oil
Prepare quinoa according to package directions. Allow to cool.
Cook chicken breasts on the grill or by steaming. To steam them, cook the chicken breasts in 1-2 inch boiling water in a covered pan for approximately 7 minutes. Slice chicken lengthwise.
In a small bowl, blend together the dressing ingredients. Place all ingredients except chicken and salad greens in a bowl, and toss together with quinoa and dressing. Season to taste with salt and pepper. (My preference is to chop a small amount of chicken small, cook it, and add it to the quinoa and dressing mixture, then place it atop a bed of salad greens to eat.)
Arrange half of the quinoa salad on each plate. Make a bed of mixed greens next to the quinoa and place the sliced chicken on top. Since quinoa is a perfect protein, you may omit the chicken entirely and serve with oven roasted or grilled veggies— broccoli, zucchini or yellow squash, sweet potatoes, red/orange peppers, etc.
Oven-Roasted Brussels Sprouts
1 lb. Brussels sprouts, trimmed and halved lengthwise
1-2 T. extra-virgin olive oil
1/2 t. sea salt
1/4 t. ground black pepper
Preheat oven to 400°F. Toss Brussels sprouts with oil, salt and pepper on a rimmed baking sheet and roast, stirring once or twice, until deep golden brown, crisp outside and tender inside about 30 minutes. The leaves that are loose will be especially brown and crispy. Transfer to a bowl and serve.
I made my own recipe brown rice noodle vegie chicken stirfry today and it rocked! I mixed in a little coconut aminos (akin to soy sauce) with a little coconut nectar and it was delicious! (Not saucy) AND something crazy... I've wanted hot chocolate but of course can't really have, but I found that mixing carrot juice (the only clean juice there) with unsweetened chocolate almond milk (about equal parts) and heated up works for me! Weird huh?!!!
I made this yesterday and it was divine! Bertha makes this soup with potatoes and no rice. I was surprised how much I liked the cilantro and lime! Send recipes you are having success with and have a good day!
Great Chicken Soup
Large pot filled half-way with water
1 chicken thigh, chopped (or more)
2 cloves garlic, smashed and chopped
1/2 large onion, chopped
1 stalk celery, chopped
2 large carrots, chopped
2 medium parsnips, chopped
1-2 c. cabbage, chopped (opt.)
1/3 c. cilantro, chopped
1/2-1 c, cooked brown rice
Salt to taste
Bring to boil then turn heat down and simmer a couple hours or however you want to cook it. When serving, I added 1/2 chopped avocado on top and a squeeze of lime. Yum! Made 2-3 servings for me
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Cheryl said that she, John and Christian enjoyed the next three recipes.
Chicken Stir Fry
"A delicious and nutritious meal that’s quick and a whole family-pleaser. The pickiest of eaters will gobble this up, and it works with whatever you have on hand so don’t be afraid to change it up with what’s in your fridge, garden or at the local farmers’ market. Enjoy!" (from the clense blog, address at the top of this post)
1 chicken breast, split in half lengthwise, then cut into thin strips
1 fennel bulb, remove core, slice thin
2 c. sliced crimini or white button mushrooms
1 c. chopped raddichio (or any hearty leafy green like kale or spinach)
1-1/2 c. cooked wild rice (see below)
2 cloves of garlic, peeled and minced
2 T. fresh oregano, roughly chopped
2 T. olive oil
zest of 1 lemon
sea salt to taste
1. Cook the wild rice by adding 1 c. wild rice to 2 c. boiling water, once boiling, reduce heat to low and simmer (covered) for 30-40 minutes. You can also soak the rice overnight to reduce cooking time, 1 c. of rice in 3 c. of water, cover and in the morning, strain, rinse and place rice in a cooking pot. Cover with enough water to go 1/2 inch over and simmer only 15-20 minutes.
2. Slice the chicken and garlic and chop greens, fennel and mushrooms.
3. Heat a large saute pan over medium-high heat.Add the oil, and when hot, add the chicken and garlic, tossing gently. Allow to brown on one side (2-3 minutes).
4. Add in the mushrooms and fennel. Cook for 1 minute then add the raddichio (or whatever dark green you’re using). Cook just until wilted then stir in the wild rice, lemon, and oregano.
5. Continue to stir the pan to incorporate all the ingredients into one another and season with a few teaspoons of sea salt.
6. Remove and serve once the wild rice is hot.
Serves 2. Enjoy!
Blackberry and Apple Cobbler
"A gluten and oat free crumble that satisfies any cravings for a yummy treat! You can serve this warm as an allergy- friendly (and sugar-free) dessert, an elimination diet breakfast, or as part of your midday solid meal. It’s nutritious and naturally sweet with endless possibilities. You can use other fruits like pears, raspberries, plums, cherries, blueberries, or try different spices and nuts. Let your creativity and what’s available at your local farmers’ markets spark new and delightful variations, and of course we always love hearing from you in the comments!" (from the clense blog, address at the top of this post)
Base
4 apples, cored and cut into large chunks
(leave the skin on if organic, so much fiber and nutrition in the peel)
1 c. blackberries (fresh or frozen)
1 t. cinnamon
optional: 1⁄4 t. stevia (powder) or a f ew drops of the liquid (be caref ul, you don’t need much, as it’s super sweet and the apples and berries are bursting with sweet flavor)
2 t. coconut oil
Topping
1 c. almonds
1 c. Brazil nuts*
shredded coconut
a few dashes of cinnamon
a splash or two of vanilla
optional but recommended: a few sprinkles of mesquite
*Note that you can use any combination of nuts here, if you only have almonds and cashews that works. If you only have almonds,totally fine. Jenny loves using macadamia nuts with extra cinnamon and a dash of nutmeg. Use what you have on hand, it’ll be delicious!
1. Preheat oven to 350.
2. Place the chopped apples into a mixing bowl and gently toss with the cinnamon and stevia (if using). 3. Carefully, so they don’t get too smashed, stir in the blackberries.
4. Place the mixture into a greased (with coconut oil) 8×8 square pan or a 9×4 rectangular loaf pan. As long as it’s several inches deep and the crumble doesn’t spill over the top, there are a variety of pan options that will work.
5. Make the topping by placing the nuts in a food processor and pulsing until crumbly.Add in the coconut, optional mesquite, and vanilla and pulse a few more times until combined but still chunky.
6. Sprinkle the topping evenly over the apple mixture. Place in the oven and bake f or 30 minutes, checking and cooking a bit longer if you want softer and more mushy apples. The top should be brown and crispy.
"This is best served warm. If you’re not cleansing you can serve with Greek yogurt. . .and if you are cleansing try it with So Delicious Coconut Ice Cream. . .YUM."
Hummus Crusted Chicken with Rosemary and Lemon
2 boneless/skinless chicken breasts (local and free-range)2 lemons, (1 sliced into rounds and 1 juiced)
1/2 c, hummus (you can buy it or use the quick and delicious recipe below)
4 fresh rosemary sprigs or 2 tablespoons dried
Generous drizzle of balsamic vinegar
Sea salt and freshly ground pepper
Preheat oven to 450 degrees
Place the chicken breasts in a small roasting pan, covering all exposed meat with the hummus (use a spoon or your hands, just make sure it’s layered quite thick, about 1/4”). Cut one lemon into circles and loosely arrange them over the chicken with the rosemary sprigs, broken into smaller pieces, so the flavor comes out more.
Generously drizzle the entire mix with lemon juice and then a quick drizzle of balsamic vinegar. Bake until the hummus is golden brown and the meat is juicy and tender (checking with a knife to make sure it’s cooked all the way through), about 30 minutes. Finish with another quick drizzle of lemon juice and an optional pinch of sea salt and black pepper to taste.
Hummus (made in a food processor)
Blend the following ingredients:
1 can garbanzo beans (chickpeas), rinsed and drained
2 cloves garlic, peeled
Juice of 1 lemon
3 T. tahini
1 t. sea salt
1 t. cumin
1 t. paprika
1 T. extra virgin olive oil
Dee enjoys the following recipes. There are so many more to try. Check out those in the links above.
Creamy Leek And Carrot Soup
1leek
2 T. coconut oil
4 c. of chopped carrots
1 c. of cauliflower, cut into florets
1-1/2 qts. chicken or vegetable stock
fresh thyme
Melt the coconut oil in a large soup pot over medium-high heat. Slice the leek into rounds, and add it to the pot. Stir and cook for 3-4 minutes or until lightly browned. Stir in the chopped carrots and cook, stirring, for another 3-4 minutes. Pour in the stock to cover the veggies. Cover and gently simmer for 15 minutes. Let the contents cool a bit and then pour into a blender or food processor. Puree with the additional tablespoon of coconut oil until smooth and creamy. Pour back into pot and gently reheat, so you can serve it warm. (Or in summer months, you can skip this step and put it in the fridge to cool instead) (Serves 2-3)
Curried Winter Squash Soup
1 large or 2 small squash—acorn, butternut, halved and seeded
1 c. pure water
1 c. unsweetened almond or coconut milk
1 t. salt
1/2 t. curry powder (my friend doesn't like curry,so she used other spices like cumin)
1/2 t. ground cinnamon
Freshly ground pepper
Turn oven to 400. In a baking dish filled with an inch of water, place the squash halves, skin side down and cover the whole dish with foil. Immediately put into the preheating oven (saving time and will ensure the following cook time is fairly accurate.) Bake for roughly 40 minutes or until the squash is tender when pierced with a fork. Be careful of the hot steam when lifting the foil. Remove from oven, discard water and cool squash. Scoop out the flesh (roughly 2 cups) and put into a blender with the water and milk, and the seasonings. Blend until smooth then remove and warm to serve.
Warm Salmon and Asparagus Salad with Pesto
2 (5oz.) portions wild salmon
1 bunch asparagus, trimmed
2 T. pesto
4 c. mixed salad greens
1/4 c. olive oil
Lemon juice to taste
Salt and pepper
Pesto:
2 bunches fresh basil, washed and trimmed
1/4 c. pine nuts (cashews work just as well)
1 clove garlic
1/2 cup olive oil
Sea salt
To make the pesto, blend basil, nuts, and garlic in food processor on medium. Drizzle in the oil whil the motor is running then season with salt and set aside. (If the pesto is too thick, add up to 1/4 cup water.) Turn grill on high. If you don't have a grill, use your oven's broiler. Brush asparagus and salmon with olive oil and season with salt and pepper. Grill the asparagus 2 minutes on each side. Grill the salmon for 3 minutes on each side. Place the greens in a bowl, toss with olive oil, salt and lemon juice then divide onto 2 plates. Arrange the asparagus on one side and the salmon on the other. Drizzle 1 Tbs of pesto over the salmon and serve warm. (This pesto is really good, so make enough to use again on other meat or dishes!)
Roast Chicken with Balsamic Vinegar, Garlic, and Rosemary Wild Rice
2 chicken breasts with skin
1-1/2 c. balsamic vinegar
2 cloves garlic, thinly sliced lengthwise
2 T. minced rosemary
2 T. olive oil
1 t. sea salt
2 c. cooked wild rice, made with vegetable stock
2 scallions thinly sliced
1/4 c. cilantro chopped
1/4 c. fresh mint chopped
1/4 c. sunflower seeds, soaked for 2 hours (soaking activates the enzymes, making them easier to digest)
Heat oven to 425. In a small saucepan, reduce the vinegar by simmering and stirring occasionally until it becomes as syrup (watch closely near the end-it can burn easily). Add the garlic and rosemary and simmer 2 minutes more. Brush the chicken with oil and salt. Place on a baking tray and roast in oven for 10 minutes. Brush with generous amounts of the vinegar. Turn the oven down to 375 and roast for 10 minutes more. Brush with the vinegar again and cook 2 minutes more. Remove from the oven and let cool slightly, remove the skins, and thinly slice. To make the pilaf, place chicken rice, scallions, cilantro, mint, and seeds in a bowl. Mix together with salt and pepper. Serve warm or at room temperature.
Purple Haze Shake
1 c. coconut water OR almond (see recipe below) or coconut milk
6 oz. blueberries (or blackberries) fresh or frozen
Put all ingredients in the blender and mix until smooth. (This thickened as it sat awhile.)
Mango Cardamom Blast
2 ripe mangoes, peeled and cut into pieces
1 c. coconut water
2 T. dried and shredded coconut flakes
zest and juice of 1 lime
Vanilla
1/2 t. cardamom powder
add additional water while blending if it’s too thick
Blend it up till smooth and creamy. Garnish with lime zest and freshly ground black pepper.
Homemade Almond Milk
1/2 c. almonds, skins removed and soaked overnight
3 c. water
1 T. vanilla
pinch of salt
1 t. coconut oil (optional)
coconut nectar or stevia to taste (optional)
Place the nuts, vanilla, water, sweetener, salt, and oil in a blender and blend until smooth. Most people find they like it thick but if you’d prefer a thinner milk, strain the liquid through cheesecloth or a fine mesh strainer, then store in glass jars in the fridge for up to a week.
This is a great chocolate pudding. Scott and Ian even enjoyed it, though they thought it was a bit chocolatey for them.
Chocolate Mousse
"A crowd pleasing sweet treat that’s actually packed with nutrition, this chocolate mousse will be a hit wherever and whenever you serve it. If you keep the main ingredient secret, almost no one will guess that it’s avocados that give this mousse body and creamy texture. Watch kids scarf it down and ask for more, not realizing there’s actually green goodness in it. . . and plenty of healthy fat to keep the body energized and metabolism fired up. A dessert or snack that’s great for the skin, nails and hair too. All around yummy." from here
2 ripe avocados
1/4 c. coconut nectar
1/2 c. unsweetened carob or raw cacao or cocoa powder
1-2 T. coconut oil
1 t. vanilla
a pinch of sea salt
optional shredded coconut for garnish
Blend all ingredients together in a food processor (a blender can work too, you may just need to scrape the sides down more often) until creamy. You can start with one tablespoon of coconut oil and see if you need more. Sometimes, if it’s not creamy enough, I add a splash of almond or coconut milk, but it’s not always necessary.
I like mine nice and thick, so when you hold the food processor upside down, it doesn’t move.
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Here are more from the selected recipes Karen shared with us:
Spinach Avocado Soup
2 c. coconut milk (see below)
2 ripe avocados, cut in large chunks
2 handfulls baby spinach
1/4 c. fresh cilantro
Juice of 1 lime or 1 lemon
1 garlic clove
2 T. peeled and minced shallot
Sea salt to taste
Blend all ingredients until smooth and creamy. To make fresh coconut milk: Blend 1 cup of shredded coconut (May soak it with the water before blending to soften it) with 2 cups water for 45 seconds and strain through a fine mesh.
Zucchini Mushroom Soup
2 T. coconut oil
6 c. chopped mushrooms
1 onion roughly chopped
2 cloves garlic chopped
1 large zucchini, cut into 1/2", half moons
2 c. cauliflower, chopped
Purified water as needed
1 bay leaf
Sea salt & black pepper (Optional 1/4 cup almond milk)
Heat a large soup pot over med-high heat. Add the oil and melt. Stir in the mushrooms and a sprinkle of salt. Cook until lightly brown, 3-4 minutes. Stir in the onion, garlic, and zucchini and cook another 3-4 minutes. Add the bay leaf and water to just cover the vegetables, cover the pot, and bring to a gentle boil. Lower the heat to med-low and cook for 12 minutes. Add cauliflower and let cook until soft. Puree the soup with a stick blender or high-speed blender until smooth. May add 1/4 cup almond milk if desired. Season to taste with salt and pepper. Garnish with fresh herbs if desired: rosemary, parsley, thyme or sage.
(Dee tried this and didn't like it much, but she loved the carrot soup!)
Lamb or Chicken Tacos
4 oz. ground lamb or chicken, chopped small
2 T. coconut oil
1 medium yellow summer squash
1/4 c. minced onions
1 clove garlic, minced
1 T. taco/fajita seasoning (I used cumin, chili powder, garlic salt)
Sea salt to taste
Romaine lettuce leaves or brown rice tortillas (I like the lettuce best)
1/4 c. minced red onions
Fresh cilantro chopped (a few Tbs)
Fresh guacamole
Sprouts for garnish
Heat the oil in a medium saute pan. Add meat, squash, onion, garlic, seasoning and stir well. Cook until cooked through and veggies are soft. Season to taste with salt. Arrange in lettuce leaves or in tortillas. Top with red onion and cilantro, guacamole and sprouts. (I tried this with chicken and liked it, but not the sprouts.)
Garlic Lemon Chicken with Rosemary, Parsnips and Apples
(comfort food?! Serves 4)
4 boneless, skinless chicken breasts
1 lemon quartered
1 small handful of rosemary (5-6 sprigs) bashed around a little to release the flavor
4 T. olive oil
2 cloves garlic, chopped
Pinch sea salt & pepper
2 large apples, peel on, but cored and in about 1" wedges
2 medium parsnips, peeled and cut lengthwise into strips (the thinner they are, the faster they'll roast)
Make the marinade by squeezing the juice from the lemon wedges into a bowl, add the rosemary, olive oil, garlic salt and pepper along with the squeezed lemon pieces. Slice the chicken into about four equal pieces each and add them to the marinade. Put the chicken and marinade into a well-sealed zip-lock plastic bag. Massage the chicken pieces so each is well coated. Let sit for at least 1 hour at room temperature or in the fridge if it's a warm day. You'll see the meat cure and turn white. Turn the oven to 425. Put the chicken and marinade in a baking dish and cook roughly 40-45 minutes just so the chicken is cooked through and the parsnips are tender. Serve warm.
Warm Zucchini Pesto Pasta
2 T. coconut oil
1/2 red onion, cut into 1/4" slices
1 zucchini, sliced (peeled and seeded, skin included if organic)
2 heaping T. pesto (see previous recipe)
2-3 T. chopped olives
Zest of 1/2 lemon
Sea salt to taste
Freshly ground pepper (8 turns of the pepper mill)
Melt the oil in a large saute pan over med-high heat. Add the red onion and cook until soft, 3-4 minutes. Stir in zucchini and toss with the onions. Add pesto, stir well. Continue to cook until all ingredients are warm. Stir in the olives and lemon zest. Season with salt and pepper. (You could also use a peeler to cut the zucchini into noodle type strips.)
Hearty Lentil Stew
2 Tbs coconut oil
2 medium sized onions roughly chopped
2 celery stalks cut into 1/2" chunks
2 medium carrots, same
2 c. lentils
Purified water to cover plus 1 inch
1 bay leaf
1 T. Italian seasoning
1 bunch kale, chopped
1 c. frozen peas
Fresh sage, chopped for garnish
Salt and pepper
Melt the oil in a large soup pot over med-high heat. Add and saute the onions, celery, and carrots for 3-4 minutes stirring often until they start to soften and brown. Add lentils stirring to coat well. Add water to cover plus an extra 1" at the top. Add bay leaf and Italian seasoning. Cover and bring to a boil. Reduce heat and gently simmer for 30 minutes. When lentils are well cooked (tender and water is absorbed), add chopped kale and peas. Cook an additional 10 minutes. Season with salt and pepper if desired. Ladle into bowls and garnish with chopped sage. Serve warm.
Basic Salad Dressing
1/2 c. olive oil
1/2 c. flaxseed oil (or 1 cup olive oil)
6 T. lemon juice
3 cloves garlic pressed
2 t. dry italian herb mix (oregano, basil, thyme)
2 t. onion powder
4 t. coconut nectar
1 t. sea salt
1/4 t. dried mustard powder or unsweetened mustard
Pinch of cayenne---but the diet says no cayenne!
Whisk all ingredients in a glass container and keep for up to one week in the refrigerator.
by Karen, Cheryl and Brenda, three of Barbara's four daughters; and Dee, wife of Barbara's son Scott
