DETOX BROTHS

BIELER BROTH: 

This is the most commonly used broth if needing more options during the liquid nutrition fasting days
Celery Green Beans
Zucchini Spinach
Parsley

Combine equal amounts of the above vegetables and steam in a steamer basket. Make sure the water is below the level of the vegetables. Steam for a few minutes, until vegetables are cooked but still slightly crunchy. Combine vegetables, water and your favorite herbs in a blender and puree until smooth.


BORSCHT: 

This soup can be served hot or cold
2 cups finely shredded cabbage 2 cups boiling water
½ cup chopped onion 2 Tbsp olive oil
1 pound cooked small beets, peeled, chopped (save the cooking water) 2 tsp caraway seed
1-quart chicken or vegetable stock (wheat-free) 1 tsp honey, if desired
3 Tbsp lemon juice salt and pepper to taste
Cook the cabbage for ten minutes in boiling, salted water. Cook the onion in the oil for a few minutes, without browning. Drain the beets, saving the cooking liquid, and chop them fine. Add the chicken or vegetable stock to the onions. Upon boiling, add the cabbage and its cooking liquid. Add the beets, one cup of beet cooking liquid, caraway seeds, honey, salt and pepper to taste. Simmer for ten minutes, skimming carefully. Remove the soup from the heat. Add lemon juice and heat just to the boiling point. Serve with dill weed garnish.

ALKALINE BROTH: 

Your body detoxifies better when it is in an alkaline (vs acidic) state. This broth can help alkalinize you.
3 stalks celery or bok choy 3 carrots
1 large onion and/or 2 cloves garlic 1 cub fresh spinach leaves
6 un-peeled potatoes Fresh parsley
Coarsely chop all the vegetables into pieces. Cover them with water in a non-aluminum pot. Bring to a boil then reduce heat and allow to simmer until broth has a rich flavor. Strain and drink hot or cold.
VEGGIE BROTH
2 Qts Water Filtered 2 Cups Spinach Organic
2 Cups Broccoli “ 3 Cups Celery Stalks “
1 Zucchini “ 2 Cups red-skinned potato peels - organic
Chop up all the veggies, place in a pot with the water, bring to a boil, cover and simmer for 20-30 minutes. Strain the liquid and drink the broth. You can drink this anytime during your cleanse.


**It is ok to blend and drink the broths in their entirety, during the liquid fasting day.**

Detox Recipes

Quinoa salad

Ingredients

1 1/2 cups quinoa, rinsed well

3 cups vegetable broth or water

1/2 cup Basic Salad Dressing

1 red bell pepper, diced

1 cup frozen baby peas, thawed

1/4 cup red onion, diced

3 scallions, thinly sliced (with 4" of green included) or 1shallot, chopped

1/4 cup fresh dill, chopped

1/4 cup parsley, chopped

Directions

Add quinoa to broth or water in a medium sauce pan, stir and bring to a boil.

Reduce to simmer; then cover and cook 15 minutes without stirring or until liquid

is absorbed. Remove ingredients from saucepan and place in a bowl. Cool slightly

and toss with salad dressing and remaining ingredients. Add more dressing if

desired and adjust seasoning to taste. Add any leftover veggie for variety.

Rattatouie

Ingredients

1/2 cup olive oil

2 large onions, sliced

3 garlic cloves, minced

1 medium eggplant, cut into 1" cubes

2 green peppers, chopped

3 zucchini, cut into 1/2" slices

1 28-oz. can tomatoes, drained, or 4 cups fresh tomatoes, chopped

1 tsp. salt

1/4 tsp. pepper

1 tsp. oregano

1/2 tsp. thyme

Directions

In a 6-quart pot, sauté onion and garlic in oil for 2 minutes. Add eggplant and stir-

fry for 5 minutes. Add peppers and cook 5 minutes. Add zucchini and cook for 5

more minutes; then add seasonings and tomatoes. Cover and simmer for 30

minutes. 6 servings.

Baked Apple & Cashew Butter

Ingredients

4 firm cooking apples (e.g.,Granny Smith, Golden Delicious, Macintosh)

8 Tbsp. raisins and cinnamon to taste

Topping: 1/2 cup raw cashew pieces

Pure vanilla extract

Directions

With a knife, cut apples horizontally around the middle to keep the skin from

splitting during baking. Core apples and fill the center of each with 2 Tbsp. raisins.

Sprinkle with cinnamon. Bake at 350 °F for 45 minutes, or until tender.

While apples are baking, whirl cashews in a blender, adding water gradually until

you get the consistency you prefer. (The longer you blend, the smoother the

mixture becomes.) Add a few drops of pure vanilla extract for extra flavor.

Spoon over hot apples. 4 servings.

Rice and Yam Cartwheels

Ingredients

1 cup cooked rice

1 cup mashed cooked yams

2 tbs ground nuts

¼ tsp ground cinnamon

pinch of nutmeg

2 tbs oil

Directions

In a medium bowl, combine cooked rice and mashed cooked yams.

Add ground nuts and ground cinnamon and a pinch of nutmeg.

Shape into patties. Heat oil in a large skillet and add patties, and sauté about 10

minutes on each side, until nicely brown. Serve hot.

Kale Chips

Ingredients

One large head of kale

A Small bowl of olive oil

Iodized sea salt

Directions

Preheat oven to 425 degrees. Remove kale from stalk, leaving the greens in larger

pieces. Place a little olive oil in a bowl, dip your fingers and rub a very light coating

of oil over the kale.

Lay the kale on a baking sheet and bake for 5 minutes or until it starts to turn a bit

brown. Keep an eye on it, it can burn quickly. Turn the kale over, add a little salt,

or curry or cumin to taste, and bake with the other side up.

Remove and serve.

Oven Roasted Brussel Sprouts with Apples

Ingredients

1 pint Brussels sprouts, cleaned and left whole

1 small apple, peeled, cored and cut into eighths

1 tsp extra virgin olive oil

Directions

Preheat oven to 375 degrees. In a large bowl, toss Brussel sprouts , apple and oil

together. Cover a cookie sheet with aluminum foil; spread apple-Brussels sprouts

mixture evenly. Roast uncovered for 20 minutes. Makes 2 servings. Also try with

cayenne pepper, lime juice & unsweetened apple juice.

Quinoa w/ Chickpeas & Spinach

Ingredients

1 cup quinoa

1 cup water

¾ cup freshly squeezed OJ

½ tsp sea salt

Zest from 2 oranges

1 Tbs extra virgin olive oil

2 medium onions chopped

3 garlic cloves minced

½ cup organic raisins

1 cup cooked chick peas

1.5 lbs trimmed and chopped spinach leaves, (approx. 6 C)

Salt to taste

½ tsp cinnamon

Garnish: ¼ cup toasted pine nuts and 1 orange, cut into wedges

Directions

Rinse quinoa. Combine water, orange juice and bring to a boil in a 1.5-2qt

saucepan. Add salt, zest, and the rinsed quinoa. Return to a boil, reduce heat,

cover and simmer 15 minutes or until all liquid has been absorbed. Remove from

heat and let sit, covered for 10 minutes to fluff up.

While the quinoa cooks, heat the oil in large skillet that has a tight lid and add the

onions. Sauté over medium heat for 10 minutes until softened and starting to

brown a bit. Add garlic and sauté until golden. Add the raisins, chick peas, and

chopped spinach. Cover and cook over medium heat for 5 minutes, or just until

spinach has wilted. Adjust heat as needed. Drain excess water. Season to taste

with salt. To serve, fold the veggies into the hot quinoa. Stir in cinnamon.

Garnish with the toasted pine nuts and organ wedges.

Spicy Black Beans & Tomatoes

Ingredients

1 tsp. olive oil

1 small onion, chopped

2 cloves garlic, minced

1 can chopped stewed tomatoes or 2 to 3 fresh tomatoes, chopped

1 4-oz. can diced green chilies

1 15-oz. can black beans, drained or 2 cups home cooked beans

1/2 tsp. cumin

1/2 tsp. ground red pepper

1/4 tsp. chili powder

1 Tbsp. chopped fresh cilantro or parsley

Directions

Sauté chopped onion and minced garlic in olive oil over medium heat until tender.

Add tomatoes and green chilies. Reduce heat

and cook uncovered for 6 to 8 minutes or until thickened. Stir in beans and

remaining ingredients. Cover and heat 5 minutes more. 8 servings.

Bean & Spinach Soup

Ingredients and Directions

2 cups white kidney beans (canellini), canned or home-cooked

1-2 cups kidney or red beans, canned or home-cooked

1 cup garbanzo beans (chickpeas), canned or home-cooked

2-3 cups fresh spinach or escarole, washed, drained and chopped or 10-oz.frozen

chopped spinach

4 cups vegetable broth

2 medium onions, chopped

1 large clove garlic, minced

1 tsp. dried basil

1 Tbsp. dried parsley

1 tsp. dried oregano

Pepper to taste

Combine all ingredients and simmer about 45 minutes, until onions are soft.

Black Bean Salad

Ingredients and Directions

2 cups black beans

1 cup cherry tomatoes

1/4 cup red onion, chopped

1/2 cup red or yellow bell pepper, chopped

1 Tbsp. olive oil

1 tsp. lemon juice or balsamic vinegar

1-2 tsp. cumin

Combine all ingredients in a bowl and chill before serving. 4 Servings.

Basic Salad Dressing

Ingredients and Directions

1/4 cup flaxseed oil (or 2 Tbsp.each flaxseed and olive oils)

1-2 Tbsp. vinegar (apple cider, tarragon, rice, red wine, balsamic, Ume plum)

1/2-1 Tbsp. water

1 tsp. Dijon-type mustard (optional), whisked in to liquid for easy mixing

Whole or minced garlic, oregano, basil, or other herbs of choice.

Mix all ingredients together. Increase recipe for multiple servings. Keep a jar in the

refrigerator at work and one at home for convenience. 2-3 servings.

Minestrone Soup

Ingredients

1 Tbsp. olive oil

1 medium to large onion, chopped

3 carrots, sliced or diced

2 stalks celery, diced

2 cloves garlic, minced

6 cups vegetable stock or water

1 bay leaf

1 28-oz. can tomatoes with juice

1/3 cup brown rice

1 16-oz. can organic kidney beans, undrained or 2 C. home-cooked kidney beans

1 lb. fresh green beans cut into 1-inch pieces or 10-oz. frozen cut green beans

Directions

In a 6-qt. pot, sauté onion, celery, carrots, and garlic until softened. Add stock or

water, tomatoes, rice, and bay leaf. Bring to a boil and cover, reducing heat to a

simmer for 50 minutes; stir occasionally. Stir in kidney beans and green beans and

simmer for 5-10 minutes more until all vegetables are tender. Remove bay leaf

before serving. 8 servings.

Pasta and Beans

Ingredients

1 16-oz. can white beans (pea, navy, Great Northern), organic preferred

3 Tbsp. olive oil

2 onions, chopped

2 carrots, chopped

2 Tbsp. dried basil

1 tsp. dried oregano

16-oz. can tomatoes or 4 tomatoes, peeled, seeded, and chopped

1/2 cup bean liquid

1-2 tsp. salt

1/2 lb. rice elbow macaroni(gluten free)

Directions

Drain beans, reserving liquid. Heat 1-2 Tbsp. olive oil in a heavy casserole dish.

Add onions, carrots, oregano, and basil. Cook until vegetables are wilted. Add

tomatoes, bean liquid, salt, and pepper. Cover and simmer for about 10 minutes,

until the vegetables are tender. Add the drained beans and simmer for another 10

minutes.

Meanwhile, cook and drain the macaroni. Toss with 1 Tbsp more olive oil and

then mix with the bean sauce. 4 servings

Tropical Salad

Ingredients and Directions

1 avocado, cubed

8 pineapple slices, cubed

1 papaya or mango, cubed

1/2 cup celery, diced

1/2 cup mango or pineapple juice

Combine all and garnish with fresh mint leaves. 4-6 servings.

Carrot Salad

Ingredients and Directions

Mix together:

2 cups carrot, shredded

1/2 cup celery, diced

1/4 cup sunflower seeds

3-4 Tbsp. coconut milk

2 Tbsp. pineapple juice

Chill for several hours before serving.

4 servings.

Vegetarian Chili (ok to add meat of choice)

Ingredients

1 Tbsp. olive oil

1 medium onion, chopped

2 whole carrots, diced

4 cloves garlic, minced

1 sweet red bell pepper, chopped

1 green bell pepper, chopped

1 jalapeño pepper, fresh or canned, finely chopped

2 Tbsp. chili powder

1 tsp. cumin

1 cup cooked kidney beans

1 cup cooked pinto beans

1 28-oz can tomatoes, chopped (reserve juice)

1/2 tsp. freshly ground pepper

2 Tbsp. parsley or cilantro, finely chopped

Directions

In a large (non-aluminum) soup kettle, heat oil over low heat; add onion, carrot,

garlic, and peppers. Cover and cook until vegetables are very soft, about 10

minutes. Remove lid, add chili powder and cumin and cook an additional 2 to 3

minutes, stirring occasionally. Add beans, tomatoes, and their juice. Simmer 20

minutes. Add pepper. Top bowls of chili with parsley/cilantro. 4 servings.

Apple Cider Vinaigrette

Ingredients and Directions

Whisk or shake in a jar:

1/4 cup olive, flaxseed, walnut or sesame oil

1-2 Tbsp. apple cider vinegar

1/4 tsp. dry mustard

Salt, pepper, and herbs to taste.

2-3 servings.

Easy, Yummy Salad Dressing

Ingredients and Directions

Whisk or shake in a jar:

4 Tbsp Extra Virgin olive oil

1 Tbsp toasted sesame oil

1 Tsp Umi vinegar

Can adjust salt to taste.

Escarole and Collard Green

Salad with Vinaigrette

Ingredients and Directions

3/4 cup Apple or Pear juice

1 tablespoon grated tangerine zest

2 tablespoons brown rice syrup

3/4 cup extra virgin olive oil

2-3 tablespoons balsamic vinegar

2/3 teaspoon sea salt

generous pinch ground cinnamon

1 head escarole, rinsed very well, hand-shredded

3-4 collard leaves, rinsed well, stems trimmed, blanched, shredded

3-4 Belgian endive, halved lengthwise, sliced into thin slivers

1 green or red apples slicing/garnish

Directions

Place apple juice and tangerine zest and brown rice syrup in a small saucepan over

medium heat. Cook until reduced to 1/4 cup, about 5 minutes. Transfer to a

mixing bowl. Whisk in oil, vinegar, salt and cinnamon. Set aside. Place greens in a

mixing bowl and add dressing. Spoon dressing over greens and toss to coat.

Transfer salad to a platter and sprinkle with sliced apples. 4-6 servings.

Garlic-Braised Broccoli

Ingredients

1 tablespoon extra virgin olive oil

6 cloves fresh garlic, very finely minced

5 cups ½-inch broccoli florets

½ teaspoon sea salt

¼ cup spring or filtered water

Directions

Place oil and garlic in a skillet over medium-low heat. Cook, stirring frequently, for

2 minutes, but do not burn the garlic. Stir in broccoli, salt and water. Cover and

increase heat to high. When you hear a strong sizzle, reduce heat to low and cook

for 2 to 3 minutes, stirring frequently. Serve immediately. 4 to 5 servings.

Green Smoothie

Ingredients and Directions

1 cup kale or collard greens, firmly packed

(stems removed & chopped)

½ cup loosely packed parsley leaves

1 medium apple, cored & coarsely chopped

1 medium pear, cored & coarsely chopped

¾ cup ice and 1 ½ cups water

Combine all and blend in blender until smooth. Increase water as needed. Serves 2

Broccoli Raab with Garlic and Chili Flakes

Ingredients

1 Bunch Broccoli Raab (can also use Kale, Broccoli or Swiss Chard)

3 Tbsp Olive Oli

3 Cloves of Garlic minced

Pinch of dried chili flakes

¼ cup water

Salt & pepper to taste

Directions

Wash the broccoli raab and cut off the very hard ends of the stems. Drain in a

colander- you can chop or leave whole. In a wide pan heat the olive oil and add the

garlic. Cook over med heat until garlic begins to brown. Add the washed broccoli

raab, chili flakes and salt and pepper. Add water, cover and cook for 2 minutes or

until desired texture. 4 servings.

Sweet Potato Squash Delight

Ingredients

1 medium butternut squash, cut into chunks

2 medium to large sweet potatoes, cut into chunks

1/2 tsp. ginger

1/2 tsp. cinnamon

Dash nutmeg

1/4 cup rice milk

Directions

Preheat oven to 350 °F. Steam squash and sweet potato until tender. Remove

peels and puree in food processor. Add ginger, cinnamon, nutmeg, and rice milk

(add enough to match the consistency of mashed potatoes). Put mixture into an

11/2-qt. casserole dish and garnish with a sprinkle of cinnamon. Bake about 15

minutes. 4-6 servings.

Oven-Roasted Veggies

Ingredients and Directions

Use any combination of the following cut into bite-sized pieces:

Unpeeled eggplant

Small red potatoes

Yellow or green summer squash

Mushrooms

Asparagus

Red onion.

Toss with crushed garlic cloves and olive oil. Sprinkle with rosemary, oregano,

tarragon, and basil to taste. Spread in a roasting pan in single layers and roast

approximately 20 minutes at 400 °F until veggies are tender and slightly brown,

stirring occasionally. Salt and pepper to taste. Serve immediately while warm.

Brown Rice Pudding

Ingredients

• 1/2 cup low-fat milk
• 1 cup long-grain brown rice cooked
• 6 egg whites
• 1/2 tsp vanilla extract
• 1/8 tsp cinnamon
• 1/8 tsp nutmeg
• 1 tbsp blackstrap molasses
• 1 tsp Sucanat

Instructions

1. Bring milk and rice to a boil in a medium saucepan.
2. Whisk egg whites and gradually add to boiling rice mixture, stirring constantly until egg whites are cooked, about 5 minutes.
3. Add vanilla extract, cinnamon, nutmeg, molasses and Sucanat. Stir to blend flavors. Enjoy warm or cold.

Ginger Apple Crisp

Ingredients

Apple Crisp

• 1 lb apples (about 3 medium), thinly sliced
• Juice of 1/2 lemon (2 tbsp)
• 1/4 tsp cinnamon 1/8 tsp nutmeg

Toppings

• 6 tbsp ground flaxseed
• 1/4 cup water 1″ ginger, finely minced or pressed
• 1 1/2 cups old-fashioned oats
• 1 tbsp Sucanat 1 tbsp whole wheat pastry flour
• 1/4 tsp cinnamon
• 1/8 tsp nutmeg
• 1/4 cup Greek yogurt

Instructions

1. Preheat oven to 400 F.
2. Toss apples with lemon juice, cinnamon and nutmeg. Lightly coat an 8″x8 ” baking dish with oil or cooking spray. Spread apple slices evenly in the dish.
3. Mix flaxseed with water in a small bowl, and let set to form a gel.
4. Combine ginger, flaxseed and dry ingredients in a medium mixing bowl. Add yogurt gradually and crumble the mixture in your fingers so it clumps together. Add more yogurt or water to achieve the desired consistency.
5. Drop “crumbles” onto the apples. (It’s okay if some of the fruit is not covered.) Bake 20 to 25 minutes.

Apple Pie

Ingredients

Crust

• 2 cups almond flour (try: Bob’s Red Mill brand)
• 1/2 tsp unrefined sea salt 2 tbsp coconut oil
• 1 whole egg Zest of 1 lemon

Apple Pie Filling

• 3 lb tart, crisp baking apples
• 3 tbsp almond flour
• 3 tbsp lemon juice
• 2 tsp cinnamon
• 1 tsp vanilla extract
• 1/2 tsp each ground cloves, nutmeg, allspice
• 2 tbsp light, unsalted butter, chilled and cubed
• 1/2 cup honey

Instructions

1. Preheat oven to 350 F. Place almond flour and sea salt into a food processor, pulse to combine, then add wet ingredients and zest, and blend until a ball of dough is formed.
2. Press into a 9″ pie plate, cover with a damp cloth, and set aside.
3. Fill a large bowl with cold water and add 2 tablespoons of lemon juice.
4. Peel, core and slice apples one at a time, and drop them into the lemon water to keep them from turning brown.
5. Once apples are soaking, drain water from the bowl and pat apples dry with a clean cloth.
6. Add remaining ingredients to apples, including remaining tablespoon of lemon juice, and toss well to combine.
7. Pour mixture into pie crust and bake 45 to 55 minutes, until the crust is golden and the mixture is bubbling on top.
8. Remove and let cool for 1 hour before serving.

Mocha Banana Dessert

Ready in 5 minutes • Makes 2 servings

Ingredients:

• 2 frozen bananas
• 1 tsp instant coffee or espresso
• 1/4 tsp cinnamon
• 1 oz dark chocolate (approx. 3 squares), finely chopped

Instructions:

1. Remove bananas from freezer and let sit on the counter for 5 minutes.
2. Peel bananas and break or cut into chunks, then place into a food processor. Pulse about 20 times until bananas are in small pieces, then blend until smooth. If necessary, stop the machine and scrape from the sides.
3. Add the coffee, cinnamon and chocolate to the food processor, and blend again to fully incorporate. Serve.

Red Velvet Cupcakes

Ingredients

Red Velvet Cupcakes

• 1 1/4 cups whole wheat pastry flour
• 1/4 cup Sucanat, finely ground
• 3 tbsp raw cocoa powder
• 1 tsp baking powder
• 1/4 tsp coarse sea salt
• 1 cup beets, steamed and cooled
• 1/2 tsp vanilla-flavored liquid stevia (try: SweetLeaf Liquid Stevia Sweet Drops in Vanilla Crème)
• 2 tbsp raw honey
• 1/3 cup coconut butter
• 1 whole egg
• 2 egg whites
• 10 drops natural red food coloring liquid
• 1 cup Greek yogurt + 1 tbsp lemon juice (combine and set aside to curdle)
• 1 tsp natural vanilla extract
• 1 tsp natural chocolate extract
• Nonstick cooking spray

Cream Cheese Frosting

• 1 tbsp light coconut cream
• 2/3 cup fat-free cream cheese
• 1 tsp natural vanilla extract
• 1/4 tsp vanilla-flavored liquid stevia
• 1 tbsp raw honey
• Seeds of 1 vanilla bean (optional)

Instructions

1. To make coconut cream, refrigerate coconut milk overnight, then scoop cream off the top when separated.
2. Preheat oven to 350 FF. Spray a mini muffin tray with nonstick cooking spray.
3. To make cupcakes, combine all dry ingredients in a large bowl and set aside.
4. Puree beets and all wet ingredients in a food processor.
5. Combine wet and dry mixtures. Stir gently to combine.
6. Spoon batter into mini muffin cups and bake 18 to 20 minutes, or until a toothpick inserted into the center comes out clean.
7. While cupcakes cool, combine frosting ingredients and spoon into a piping bag. Refrigerate until cupcakes are ready to frost.
8. Once cool, frost cupcakes and serve the same day they are baked.