DAY ONE
Breakfast: Avocado mash on a toasted sprouted English muffin. How-to: Spread on mashed avocado, and add a squeeze of lemon and chili flakes. Try: Food for Life Ezekiel 4.9 English Muffins. Lunch: Brown rice with mung beans and fermented vegetables. Try: Farmhouse Culture Ginger Beet and Horseradish Leek krauts. Dinner: Stuffed red peppers. How-to: Char peppers over an open flame until skins are black; peel, halve, and de-seed. Fill with cooked quinoa, walnuts, and parsley. Bake for 15 minutes at 350° F.
Breakfast: All-greens shake. How-to: Mix spinach, kale, parsley, and celery (add half an avocadoto make it creamy). Lunch: Lentil soup with a spinach-and-roasted-parsnip salad. How-to: Add grated ginger, cumin, or coriander to a vegetable-stock-based lentil soup. Top spinach with roasted parsnips and a squeeze of lemon. Dinner: Polenta with mushrooms, English peas, asparagus, and thyme. How-to: Make (or buy) fresh polenta cakes. Cook vegetables in vegetable stock until tender; pour over polenta.
DAY THREE
Breakfast: Organic puffed quinoa cereal with almond milk, maca, and bananas. Try: Kosher Mills Pop-Quin Puffed Quinoa Cereal. Lunch: Fava bean purée on rye toast with chopped mint, romaine lettuce, cherry tomatoes, black olives, and lemon. How-to: Blend fava beans until creamy. Scoop onto bread and add the "fixings." Dinner: Vegetable stir-fry with an arugula, apple, and pine-nut salad. How-to: Sauté various greens (collards, kale, Swiss chard) with onions and sliced red cabbage. Dress salad with apple cider vinegar.
DAY FOUR
Breakfast: Sprouted toast with raw walnut butter and banana slices. Be generous with the bananas. Lunch: Warm lentil salad dressed with balsamic vinegar. How-to: Cook lentils until soft; add chopped beets, shallots, fresh basil, and a few soaked walnuts. Dinner: Smashed fingerling potatoes and leeks, plus a cucumber, avocado, radish, and pea-shoot salad with salsa verde dressing. How-to: Mash cooked potatoes with chili flakes and pepper. Cut leeks in half, add thyme, and bake at 350° F for 30 minutes.
DAY FIVE
Breakfast: Organic rolled oats with dried white mulberries. How-to: Soak oats overnight in nut or coconut milk until creamy. Lunch: Zucchini purée and sautéed spinach with balsamic vinegar.How-to: Blend zucchini, Brazil nuts, tahini, lemon juice, and mint. Garnish with chili flakes. Dinner:Raw cauliflower tabouleh with zucchini pancakes. How-to: Chop cauliflower, shallots, mint, and tomato; add lemon and sumac. Grate zucchini and add salt; soak for 10 minutes. Drain, then add rice flour and thyme. Form into small patties; sauté until brown.
DAY SIX
Breakfast: Coconut "yogurt" with pistachios. How-to: Blend coconut meat and water, add probiotics, and ferment for 12 hours (or buy it ready to go). Try: Anita's Creamline Coconut Yogurt.Lunch: Chickpea salad with marinated carrots, cilantro, and black olives. How-to: Soak carrots in lime juice, cumin, salt, and honey for five minutes; pour over drained canned beans. Add olives and cilantro. Dinner: Quinoa spaghetti with cherry tomatoes, oregano, and garlic; shaved fennel with green olives, Meyer lemon, and balsamic vinegar.
DAY SEVEN
Breakfast: Cauliflower mash. How-to: Steam cauliflower until soft; purée with a teaspoon of raw coconut oil and salt. Lunch: Open-faced DLT (dulse seaweed strips, little gem lettuce, and tomato). How-to: Toast sprouted bread and layer like a BLT. Hate seaweed? Make it an ALT (avocado). Dinner: Artichoke risotto, plus a treviso (or radicchio), onion, and citrus salad. How-to:Roast trimmed and quartered baby artichokes. Sauté garlic and onion, add rice and vegetable stock, and cook until stock is absorbed. Nestle artichokes into risotto.
DAY EIGHT
Breakfast: Chia seed "pudding" with seasonal fruit. How-to: Mix a 1:3 ratio of chia seeds to low-fat coconut milk; soak overnight. Lunch: Warm white beans with chopped sage, plus a dandelion, date, and red-onion salad with pumpkin-seed dressing. How-to: Blend sprouted pumpkin seeds, lemon juice, garlic, and parsley, and pour over salad. Dinner: Zucchini noodles with mint-pistachio pesto and roasted carrots with honey. How-to: Place zucchini in a spiralizer (we like Paderno's) to make linguine-like strips. Boil for two minutes.
DAY NINE
Breakfast: Raw organic granola with almond or hemp milk and blueberries. Look for "buckwheat" on the label—it has a low-glycemic index. Lunch: Sweet potato vegetable wrap. How-to: Bake sweet potato, mash, and scoop onto a sprouted-grain wrap; add arugula and fermented or steamed vegetables. Dinner: Warm farro with garlic and rosemary; arugula salad with pine nuts and a lemon-juice-and-balsamic-vinegar dressing. How-to: Braise baby garlic bulbs in vegetarian stock. Pour over the farro.
THREE GUILT-FREE SWEET SNACKS (ONE A DAY, PLEASE) 1. Chocolate-avocado mousse Blend an avocado, raw cacao, honey, and a touch of water. Chill in small cups or serve at room temperature. 2. Berry chia "pudding" Purée frozen berries (cherries are good) with a little water and honey. Stir in chia seeds (a 1:4 ratio of chia seeds to purée). Refrigerate for at least 30 minutes. 3. Raw dark chocolate Look for organic and sugar-free. You'll be surprised how a square or two is all you need to satisfy your sweet tooth. Try One Lucky Duck Chocolate Bar.
