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21-Day Sugar Detox Dinner Menu / Recipes

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

-Thyme sesame -Spaghetti squash -Taco salad with -Hearty lentil soup -Vegetable and Leftovers
crusted halibut with bolognese pork carnitas chickpea curry
with braised kale sauce *Crockpot recipe *Crockpot recipe
*Vegetarian

-Roast chicken -Indian chickpeas -Thai tofu and -Moroccan lamb -Chicken stir fry -Lentil and sweet Leftovers
with roasted root over garlic winter squash stew over quinoa (use potato curry
vegetables spinach stew *Crockpot recipe your favorite *Vegetarian
*Vegetarian *Vegetarian recipe)

-Beef stew (use -Vegetarian chili -Wine & tomato -Vegetarian Split -Chicken and -Creamy white Leftovers
your favorite *Vegetarian braised chicken Pea Soup chickpea tagine bean soup with
recipe) with broccoli *Vegetarian with spinach smoked ham
*Crockpot recipe *Crockpot recipe hocks
*Crockpot recipe

-White chili with


kale chips
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Thyme & Sesame Crusted Halibut

1 T! lemon juice
1 T! olive oil
t! minced garlic
fresh ground pepper to taste
8 oz ! halibut or mahi mahi
1 T! toasted sesame seeds
1 t! dried thyme
1/8 t! coarse sea salt or kosher salt
Lemon wedges

1. Preheat oven to 450. Line a baking sheet with foil.

2. Mix lemon juice, olive oil, garlic and pepper in a shallow glass dish. Add fish and turn to coat. Cover and marinate in
the refrigerator for 15 minutes.

3. Meanwhile, combine sesame seeds and thyme in a small bowl.

4. Sprinkle the fish with salt and coat evenly with the sesame seed mixture (I just put the salt in the mixture), covering the
sides as well as the top. Transfer to the prepared baking sheet and roast until just cooked through, 10-14 minutes. Serve
with lemon wedges.

Makes 2 servings.
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Spaghetti Squash with Bolognese Sauce - Rachel Ray

1 large spaghetti squash, cut in half lengthwise, seeds removed


6 TBL olive oil, divided
salt and pepper
1/2 cup grated Pecorino Romano cheese
1/4 pound sliced pancetta, chopped
1.5 pounds ground beef
1 carrot, peeled and diced
1 onion, diced
3 cloves garlic, finely chopped
1/4 cup tomato paste
1/2 cup red wine
1/2 cup beef stock
1/2 cup fresh basil, chopped
1/2 cup fresh parsley, chopped

1. Pre-heat the oven to 400.

2. Place the spaghetti squash halves, cut-side up, onto a baking sheet. Drizzle with 2 TBL of olive oil, salt and pepper.
Turn the squash over so theyre cut-side down and roast until the flesh is tender, about 45 minutes to an hour. Once
cooked, use a fork to loosen the squash strands up. Drizzle with 2 TBL of olive oil, black pepper, and a sprinkle of
cheese. Reserve squash in the shells.

3. While the squash is roasting, place a large skillet over medium-high heat with 2 TBL olive oil. Add the pancetta to the
pan and cook until crispy, about 5 minutes. Add the ground beef to the pan and cook until golden brown, 6-7 minutes.
Add the carrots, onion and garlic to the pan and cook until the veggies are tender, about 5 minutes.

4. Season everything with salt and pepper, then add the tomato paste, cooking it until golden brown and aromatic, about 1
minute. Add the red wine and beef stock, scraping the bottom for any bits that may be stuck, and cook the sauce until
thickened and slightly reduced, about 5 minutes.

5. To serve, ladle the meat sauce on top of each squash half and garnish with fresh basil, parsley, and additional cheese.
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Easy Crockpot Carnitas (for the taco salad) - Pinch of Yum

4-5 pounds pork shoulder


5 cloves garlic
1 TBL salt
1 tsp cumin
1 tsp chili powder
1 tsp black pepper
1 tsp oregano
1/4 tsp cinnamon
1/2 tsp cayenne pepper
1 TBL chipotle hot sauce (optional)
juice of 2 limes
1/2 cup orange juice
12 ounces beer
1/2 cup salsa

1. Place the pork shoulder in the slow cooker. Roughly chop the garlic and place in the slow cooker.
2. Sprinkle the meat with salt, cumin, chili powder, black pepper, oregano, cinnamon, and cayenne. Rub seasonings onto
the pork.
3. Add lime juice, orange juice, beer, and salsa. Cover and cook on low for 8 hours.
4. Shred meat with two forks directly in the slow cooker (or take out, shred, and replace in sauce). It should fall apart
easily.
5. Preheat broiler. Line a baking sheet with foil. Place the shredded meat on the cooking sheet and pour a few spoonfuls
over the top. Broil for 5-10 minutes or until you get browned edges on the pork.
* Great with fresh cilantro, avocado, and lime juice. Add to a salad.
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Hearty Lentil Soup - Americas Test Kitchen


Makes 2 quarts, 4-6 servings

3 slices bacon, cut into inch pieces


1 large onion, chopped fine (about 1 cups)
2 medium carrots, peeled and chopped (about 1 cup)
3 medium cloves garlic, minced or pressed
1 14 oz. can diced tomatoes, drained
1 bay leaf
1 t. minced fresh thyme leaves
1 cup lentils, rinsed and sorted
1 t. salt
ground black pepper
cup dry white wine
4 cups low-sodium chicken broth
1 cups water
1 t. balsamic vinegar
3 T. minced fresh parsley leaves

1. Fry bacon in large stockpot or Dutch oven over medium-high heat, stirring occasionally, until fat is rendered and bacon
is crisp, 3 to 4 minutes. Add onion and carrots; cook, stirring occasionally, until vegetables begin to soften, about 2
minutes. Add garlic and cook until fragrant, about 30 seconds. Stir in drained tomatoes, bay leaf, and thyme; cook until
fragrant, about 30 seconds. Stir in lentils, salt, and pepper to taste; cover, reduce heat to medium-low, and cook until
vegetables are softened and lentils have darkened, 8-10 minutes. Uncover, increase heat to high, add wine, and bring
to simmer. Add chicken broth and water; bring to boil, cover partially, and reduce heat to low. Simmer until lentils are
tender but still hold their shape, 30-35 minutes; discard bay leaf.

2. Puree 3 cups soup in blender until smooth, then return to pot; stir in vinegar and heat soup over medium-low until hot,
about 5 minutes. Stir in 2 T. parsley and serve, garnishing each bowl with some of the remaining parsley.
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Vegetable and Chickpea Curry - myrecipes.com

1 TBL olive oil


1.5 cups chopped onion
1 cup carrot slices
1 TBL curry powder
1 tsp grated peeled fresh ginger
2 garlic cloves, minced
1 serrano chile, seeded and minced
3 cups cooked garbanzo beans (chickpeas)
1.5 cups cubed peeled potato or yam
1 cup diced green bell pepper
1 cup cut green beans
1/2 tsp salt
1/4 tsp black pepper
1/8 tsp cayenne
1 can diced tomatoes, undrained
1 can vegetable broth
3 cups fresh baby spinach
1 cup coconut milk
6 lemon wedges

1. Heat oil in a large skillet over medium heat. Add onion and carrot; cover and cook 5 minutes or until tender. Add curry
powder, ginger, garlic, and chile; cook 1 minute, stirring constantly.
2. Place onion mixture in a slow cooker. Stir in garbanzo beans and next 8 ingredients (through broth). Cover and cook
on high for 6 hours or until vegetables are tender. Add spinach and coconut milk; stir until spinach wilts. Serve with
lemon wedges.
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Simplest Roast Chicken - NY Times

1 whole chicken, 3-4 pounds, trimmed of excess fat


3 TBL olive oil
salt and freshly ground pepper

1. Put a cast-iron skillet on a low rack in the oven and heat the oven to 500. Rub the chicken all over with the oil and
sprinkle it generously with salt and pepper.
2. When the oven and skillet are hot, carefully put the chicken in the skillet, breast side up. Roast for 15 minutes, then
turn the oven temperature down to 350. Continue to roast until the bird is golden brown and an instant-read
thermometer inserted into the meaty part of the thigh reads 155 to 165 degrees.
3. Tip the pan to let the juices flow from the chickens cavity into the pan. Transfer the chicken to a platter and let it rest
for at least 5 minutes. Carve and serve.

Roasted Root Vegetables

1. Preheat your oven to 350.

2. Use your favorite root vegetables there are plenty of options: potatoes, yams, beets (golden or red), turnips (add a lot
of moisture to the dish), rutabagas (too pulpy for me), carrots, parsnips, onions, etc. I often add in winter squash as well.
Peel and dice the vegetables and place in a large bowl. For a little tang, chop up a large tomato and throw in. If you want
to add a spice of some sort, fresh rosemary is nice. Drizzle 3 or more tablespoons of olive oil and a half-teaspoon of salt
(I like to use kosher salt). Grind some black pepper over the veggies and mix it all up.

3. Line a baking sheet with foil or parchment paper. Pour the vegetables in so that you form a single layer on the baking
sheet. You may need to use two baking sheets for all the vegetables. They can be cooked covered with foil or
uncovered, depending on the amount of moisture you like. Bake them for about an hour and check for softness.
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Indian Chickpeas over Garlic Spinach - Cooking Light

4 tsp olive oil, divided


2 cups sliced onion
1.5 cups canned vegetable broth
1 tsp fennel seeds
1 tsp cumin seeds
1 tsp ground coriander
1/4 tsp salt
1/4 tsp cayenne
1 can garbanzo beans(chickpeas), drained and divided
2 garlic cloves, chopped
16 cups chopped spinach (about 12 ounces)
1/2 cup plain yogurt

1. Heat 2 tsp oil in a large skillet over medium-high heat. Add onion; saute 5 minutes. Add broth and next 5 ingredients
(broth through red pepper), and bring to a boil. Reduce heat, and simmer 5 minutes.
2. Place 1/2 cup chickpeas in a food processor; process until minced. Add minced chickpeas and remaining chickpeas to
onion mixture. Bring to a boil, reduce heat, and simmer 10 minutes.
3. Heat remaining 2 tsp oil in a Dutch oven over medium-high heat. Add garlic, and saute 30 seconds. Add spinach;
saute 3 minutes or until spinach is just wilted.
4. Spoon 1/2 cup spinach mixture onto plate. top each serving with 3/4 cup chickpea mixture, dollop each serving with 2
TBL yogurt.
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Thai Tofu and Winter Squash Stew - Vegetarian Cooking for Everyone

1 large onion
2 T peanut oil
2 garlic cloves, finely minced
1 serrano or jalapeo pepper, seeded and diced
1 T finely chopped ginger root
1 T curry powder
3 T soy sauce
1 15 ounce can unsweetened coconut milk
1 lbs kaboche or ambercup squash, peeled and cut into inch cubes
salt to taste
1 10 ounce package tofu - cut into inch cubes. (You can also substitute 1-2 chicken breasts, cubed.)
Juice of 1 lime
1/3 cup raw peanuts
cup cilantro

1. Dice the onion. Heat the oil in a large pot and cook the onion until partially soft, about 3 minutes. Add the garlic,
chiles, and ginger and cook for a few minutes, then add the curry and soy sauce. Scrape the pan, then add 3 cups water,
the coconut milk, squash and a little salt. Bring to a boil then simmer for 15 minutes. Then add the tofu and simmer until
the squash is done. Taste for salt and add the lime juice to taste. While the soup is cooking you can toast the peanuts in
a dry pan. Serve the soup over rice with the cilantro and peanuts on top.

*As an alternative, you can fry the tofu first in some peanut oil until it is golden brown, and then add to the soup.
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Moroccan Lamb Stew

Serves 6

3 cups chopped onions


2 lb lamb shoulder, cut in 1 in. chunks
2 sweet potatoes, peeled and cut in 1 in. chunks
2 cinnamon sticks (each about 3 in. long)
1 cup each dried apricots and pitted prunes
1 Tbsp each minced garlic and fresh ginger
tsp salt
tsp ground red pepper (cayenne)
1 can (14 oz) chicken broth
1/3 cup slivered almonds, toasted

1. ! Layer onions, lamb, sweet potatoes, cinnamon sticks, apricots and prunes in a 4 qt or larger slow cooker. Top
! with garlic, ginger, salt and pepper; add broth.
2.! Cover and cook on low 7 to 9 hours until lamb and potatoes are tender.
3.! Remove solids with a slotted spoon to a serving bowl. Pour liquid into a bowl, skim off fat and add juices to stew.
! (I havent had to do this, not much fat.)
4. ! Serve with the stew, and sprinkle stew with the almonds.
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Lentil and Sweet Potato Curry - Sunset Magazine

Makes 10 cups; 6 servings

1 onion peeled and chopped


2 t. minced garlic
1 T. salad oil
2 cups dried lentils
2 pounds sweet potatoes or yams, peeled and diced ( in)
2 T. curry powder
1 T. ground cumin
About 1 t. salt
About t. pepper
1 quarts vegetable broth or chicken broth
Chopped fresh mint leaves

1. In a 5 to 6 quart pan over medium heat, stir onion and garlic in oil often until onion is limp, about 5 minutes.
2. Meanwhile, sort lentils and discard debris, then rinse and drain lentils. Add lentils, sweet potatoes, curry powder,
cumin, 1 t. salt, t. pepper, and broth to onion mixture. Bring to a boil over high heat; reduce heat, cover and simmer
until lentils are tender to bite and sweet potatoes are tender when pierced, 25 to 30 minutes. Add more salt and pepper to
taste. Garnish with chopped mint.
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Vegetarian Chili - Cooking Light Magazine

2 tsp olive oil


1 cup chopped onion
1 cup chopped red bell pepper
2 tsp chili powder
1 tsp cumin
1 tsp oregano
3 garlic cloves, minced
1 4.5 oz can green chiles
2/3 cup barley
1/4 cup water
1 can black beans, drained
1 can diced tomatoes, no salt
1 can vegetable broth
3 TBL chopped fresh cilantro

1. Heat the oil in a Dutch oven over medium-high heat. Add onion and bell pepper. Saute for 3 minutes. Add chili powder
and next 9 ingredients; bring to a boil.
2. Cover, reduce heat and simmer for 1 hour.
3. Stir in cilantro and serve with sour cream, lime wedges, and avocado salsa.

Avocado Salsa:

1/2 cup chopped avocado


1/3 cup chopped seeded tomato
2 TBL chopped onion
1 TBL finely chopped seeded jalapeno
1 TBL chopped cilantro
1 TBL fresh lime juice
1/8 tsp salt
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Wine & Tomato Braised Chicken - Eating Well

4 slices bacon
1 large onion, thinly sliced
4 cloves garlic, minced
1 tsp dried thyme
1 tsp fennel seeds
1 tsp ground black pepper
1 bay leaf
1 cup dry white wine
1 28 oz can whole tomatoes, with juice, coarsely chopped
1 tsp salt
10 bone-in chicken thighs (about 3 3/4 pounds), skin removed, trimmed
1/4 cup finely chopped fresh parsley

1. Cook bacon in a large skillet over medium heat until crisp, about 4 minutes. Transfer to paper towels to drain. Crumble
when cool.
2. Drain off all but 2 TBL fat from the pan. Add onion and cook over medium heat, stirring, until softened, 3-6 minutes.
Add garlic, thyme, fennel seeds, pepper and bay leaf and cook, stirring for one minute. Add wine, bring to a boil and
boil for 2 minutes, scraping up any browned bits. Add tomatoes and their juice and salt; stir well.
3. Place chicken thighs in a slow cooker. Sprinkle the bacon over the chicken. Pour the tomato mixture over the chicken.
Cover and cook until the chicken is very tender, about 3 hours on high or 6 hours on low. Remove the bay leaf. Serve
sprinkled with parsley.
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Vegetarian Split Pea Soup - 101 Cookbooks

1 TBL olive oil


2 large onions, chopped
1/2 tsp fine grain sea salt
2 cups dried split peas, picked over and rinsed
5 cups water
juice of 1/2 lemon (reserve the zest)
a few pinches of paprika
more olive oil to drizzle

1. Add olive oil to a big pot over medium-high heat. Stir in onions and salt, cook until the onions soften, a few minutes.
Add the split peas and water.
2. Bring to a boil, turn down the heat and simmer for 20 minutes or until the peas are cooked through, but still a touch al
dente.
3. Ladle half of the soup into a bowl and set aside.
4. Using a hand blender, puree the soup that is remaining in the pot. Stir the reserved soup back into the puree. If it is
too thick, add a little water.
5. Stir in the lemon juice. Add salt if needed.
6. Ladle into bowls and serve drizzled with olive oil and topped with a pinch of smoked paprika and a touch of lemon zest.
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Chicken and Chickpea Tagine - Cooking Light Magazine

1 1/2 TBL canola oil


8 bone-in chicken thighs, skinned
1 1/4 tsp kosher salt, divided
1/2 tsp ground black pepper
2 1/2 cups chopped onion
1/4 cup minced garlic
1 1/4 tsp ground cumin
1 tsp ground coriander
1 tsp paprika
3/4 tsp ground turmeric
1/2 tsp ground ginger
1/4 tsp cayenne
1 cup unsalted chicken broth
1 cinnamon stick
2/3 chopped dried apricots
2 - 15oz cans organic chickpeas, rinsed and drained (garbanzo beans)
1/4 cup cilantro leaves
Lemon wedges

1. Heat a large skillet over medium-high heat. Add oil to pan. Sprinkle meaty side of chicken with 1/2 tsp salt and black
pepper. Add chicken to pan, meaty side down; cook 5 minutes or until well browned. Remove from pan (do not brown
other side).
2. Add onion and garlic to pan; saute 4 minutes. Add cumin and next 5 ingredients (through cayenne); cook 1 minute,
stirring constantly. Add remaining 3/4 tsp salt, stock, and cinnamon, scraping pan to loosen browned bits; bring to a
simmer. Carefully pour mixture into a slow cooker. Stir in apricots and chickpeas. Arrange chicken, browned side up,
on top of chickpea mixture. Cover and cook on low for 7 hours. Discard cinnamon stick. Sprinkle with cilantro; serve
with lemon wedges.
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Creamy White Bean Soup with Smoked Ham Hocks - Cooking Light Magazine

2 TBL olive oil


1 1/2 cups chopped onion
1 cup diced celery
1 cup diced carrot
1 TBL chopped fresh thyme
6 garlic cloves, chopped
2 pounds smoked ham hocks
1 pound dried Great Northern beans
2 - 26oz containers unsalted chicken stock
1/4 cup minced fresh chives
1 tsp ground black pepper

1. Heat a skillet over medium-high heat. Add oil to pan; swirl to coat. Add onion and next 4 ingredients (through garlic);
cook 10 minutes or until vegetables are tender. Scrape onion mixture into a slow cooker. Add hocks, beans, and stock.
Cover and cook on low for 8 hours or overnight.
2. Remove hocks from pan; cool slightly. Remove meat from bones; discard fat, skin, and bones. Chop meat; stir into
beans. Cook 10 minutes to allow flavors to meld. Sprinkle with chives and black pepper.
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White Chili

4 chicken breasts
1 TBL olive oil
2 chopped onions
4 cloves minced garlic
2 - 4oz cans green chiles
2 TBL cumin
1 1/2 tsp dried oregano
1/4 tsp crushed red pepper
3 - 16oz cans white beans
5 cups chicken broth
12 oz shredded monteray jack cheese
sour cream

1. Cook chicken breasts until cooked through (15 minutes).


2. In soup pot, cook onions in oil for 10 minutes. Add spices, garlic, and green chiles; cook 2 minutes. Then add beans
and broth and bring to a boil.
3. Cut chicken into bite size pieces and add to soup.
4. Melt cheese in soup and serve with a dollop of sour cream.
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Kale Chips

1 bunch kale
1 TBL olive oil
1 dash sea salt
1 pinch ground black pepper

1. Preheat the oven to 300. Wash the kale thoroughly to remove any grit and pat with towels to remove the excess water
and/or use a salad spinner. Rip the leaves of the kale away from the stems and discard the stems. You can leave the
leaves in large chunks or slice them into ribbons. Uniformity in size helps them cook evenly.
2. Drizzle with olive oil and toss to coat evenly. Lay the leaves out on a baking sheet lined with parchment paper.
Sprinkle lightly with salt and pepper.
3. Bake the kale for about 20 minutes or so until crisp and the edges start to brown. After 10 minutes toss to ensure even
baking. Allow to cool and then transfer to a bowl.
Variations: You can add cayenne, Parmesan cheese, or sprinkle with brewers yeast to vary the flavors.