JULIE DANILUK’S HOT DETOX MEAL PLAN
Options are
Interchangeable
Day 1
Day 2
Day 3
Detox Tea
Herbal Chai
Lemon Cleanse
Burdock Tea
Breakfast
Chia Pudding
Warming Quinoa Porridge
Chia Pudding
Detox Tea
Nettle Tea
Honeybush Health Tea
Hot Ginger Lemonade
Lunch
Fast Spinach Soup
Butternut Squash Soup
Healing Ginger Green Soup
Extra Juice or
Smoothie if Hungry
Spicy Anti-Inflammatory
Carrot
Soup or Juice
Tea of choice
Key Lime Pie Shake
Golden Hemp Milk
Tea of choice
Tea of choice
Digestive Detox Kichadi
Blender Broccoli Soup
Digestive Detox Kichadi
Pre Dinner Tea of
Choice
Dinner
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SHOPPING LIST:
¾ cup rolled quinoa flakes
½ cup quinoa
½ cup chia seeds
½ cup pumpkin seeds
1 bag hemp seeds
¼ cup chopped almond
3 tbsp tahini
1 cup red split lentils
½ cup split mung beans
13 cups spinach
½ cup collards
7 cups butternut squash
6 carrots
½ cup pasnips
8 cups broccoli
1 tbsp fennel
1 yam
2-3 green onions
2 cups onions
1 cup red onion
1 bunch celery
1 avocado
2.5 cups blueberries
1 lemon
2 limes
1/2 cup lemon juice
1 cup pomegranate or berry juice
1 cup apple sauce
1 pomegranate
1 apple
1 green apple
1 banana
1 date
1 tsp cumin
4 tsp turmeric
6 green cardamom pods
1 tsp cardamom powder
1 tsp saffron
12 cloves
1.5 tsp nutmeg
1 cinnamon stick
2.5 tsp cinnamon
2 ginger roots
½ tsp dried ginger
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12 inches burdock root
3 garlic cloves
½ cup fresh parsley
2 cup fresh cilantro
vanilla extract
grey sea salt or pink rock salt
1 GoBio boullion cube
21 cups vegetable stock
miso paste
organic olive oil
dairy-free basil pesto
1 cup almond milk
2 cups unsweetened coconut beverage
coconut oil
coconut butter
coconut aminos
raw honey
stevia powder
stevia extract
Green, white or roobois tea
1 tbsp dried nettled leaves (or 3 bags)
honeybush health tea
DETOX TEAS:
Herbal Chai
Popularized in India, spiced chai is a great source of antioxidants and nutrients that support digestion. Often served with milk and honey, chai can
be served hot or cool. Traditional blends use a mixture of sweet and zesty spices such as cinnamon, ginger root, cardamom and cloves. Each of
these ingredients heals digestion and, as a result, reduces inflammation.
Ingredients:
7 cups (1.75 L)
water
1 tbsp (15 mL)
fennel or anise seed
6
green cardamom pods
12
cloves
1
cinnamon stick
¼ inch (0.5 cm)
ginger root, sliced thinly
2 tbsp (30 mL)
green, white or rooibos tea
6 tbsp (75 mL)
raw honey
1 cup (250 mL)
almond or rice milk
Directions:
In a saucepan, combine first 6 ingredients (water and spices) in a pan, cover and bring to a medium boil for 5 minutes. Turn off heat and steep for
10 minutes. Add tea and bring to a boil again, simmering for 5 minutes. Stain out spices and tea. Add honey and almond milk to taste.
Makes 8 1/2 cups (2.25L)
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Morning Lemon Cleanse
Ingredients:
2 tbsp (30 mL)
1 tbsp (15 mL)
lemon or lime juice (2 tbsp is the equivalent to the
juice of 1/2 a lemon or one lime)
raw honey OR 1/2 tsp (2.5 mL) stevia whole-leaf powder
OR
¼ tsp (1 mL)
stevia extract
OR
10 drops
stevia extract liquid
1/8 to ¼ tsp (0.5–1 mL) turmeric (gradually increase the amount used)
2 cups (500 mL)
filtered warm water
Directions:
Combine the juice, honey and turmeric with water in a large mug.
Makes 2 cups (500 mL)
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Burdock Tea
If fresh burdock is unavailable, use 1 tbsp (15 mL) of dried chopped root. Similar in flavor to boiled asparagus, burdock is a pleasant addition to
soups and salad. Make the tea as suggested below and then marinate the fresh burdock pieces in lemon juice to be used in your favourite dish
anytime.
Ingredients:
12 inches (30 cm)
burdock root
4 cups (1 L)
filtered water
Directions:
Slice the burdock into dime-size pieces. Bring to a boil and simmer it for 15 minutes. Drink the tea once it has cooled to a comfortable sipping
temperature. Store leftover tea in a glass jar in the fridge. And don’t worry—it’s natural for it to turn bright green!
Makes 4 cups (1L)
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Nettle Green Tea
For a fast kidney cleanse, add a nettle teabag to your water bottle and let it infuse overnight.
Directions:
Place 3 tea bags or 1 tbsp (15 mL) of dried nettle leaves into a pot or cup and pour 1 L (4 cups) of boiling filtered water over. Infuse for at least 20
minutes. Place 1 green tea bag into the existing teapot and infuse for an additional 3 minutes or less to maximize antioxidant, and minimize
caffeine, content. Serve hot or iced. Add sweetener, lemon or other spices to taste.
Makes 4 cups (1L)
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Lemon Ginger Detox Drink
Ingredients:
12-ounce glass water, at room temperature
Juice of ½ lemon
½ inch knob of ginger root
5 drops stevia
Directions:
Add the lemon juice to the glass of water. Finely grate the ginger by using a zester, add to the glass of water. This drink is a perfect way to start
your day!
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Detox Dandelion Coffee Replacement
Dandelion root is one of natures best detox foods. Rich in vitamin A, potassium, iron and calcium. dandelion detox tea is a diuretic that will
eliminate bodily toxins through your liver, lymph and kidneys. Brew 4 tablespoons of dried dandelion root to 4 cups of purified, boiling water. Steep
in a mason jar for up to 8 hours for a nutty replacement for coffee.
Makes 4-6 servings
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BREAKFAST:
Chia Pudding
Ingredients:
1 cup
½ cup
1 cup
2 cup
2 cup
2 tbsp
2 tbsp
pomegranate or berry juice
chia seed
apple sauce
pomegranate seeds (1 pomegranate)
blueberries (fresh or frozen)
pumpkin seeds
hemp seeds
Optional Ingredients:
½ tsp
½ tsp
½ tsp
ginger
cinnamon
vanilla extract
Directions:
1. Mix together juice, sauce and chia seeds and soak for 20 minutes until it gels.
2. If using frozen fruit, pour 1 cup boiling water over blueberries to thaw and add moisture
3. Divide the pudding mixture among the bowls and top with fresh fruit and seeds. If pomegranate is unavailable then double the berries.
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Warming Quinoa Porridge
Note: For extra creaminess, serve with almond or coconut milk.
Ingredients:
2 cups (500 mL)
¾ cup (185 mL)
filtered water
rolled quinoa flakes
1 tsp (5 mL)
½ tsp (2.5 mL)
cinnamon powder
¼ tsp (1 mL)
¼ tsp (1 mL)
nutmeg
1 tbsp (15 mL)
raw honey
OR
½ tsp (2.5 mL)
stevia whole-leaf powder
cardamom powder
turmeric
OR
5 drops
1/8 tsp (0.5 mL)
½ cup (125 mL)
stevia extract liquid
½ cup (125 mL)
¼ cup (60 mL)
blueberries (if frozen, add before quinoa to thaw)
grey sea salt or pink rock salt
apple, diced
chopped almonds or hemp seeds
Directions:
1. Boil the water in a small saucepan. Add the rolled quinoa and stir for 2 to 3 minutes.
2. Remove from heat and mix in the spices, raw honey, apple and blueberries (if using), and almonds.
Makes 2 servings
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LUNCH:
Hot Spinach Smoothie Soup
Ingredients:
8 cups
spinach, loosely packed
¼ cup
lemon juice
1 cup
cooked yam or pumpkin
1 tbsp
coconut butter (raw is best)
2-3 green onions (use greens)
1
GoBio bouillon cube (or vegetable stock is fine)
2 ½ cups boiling water
¼ cup
hemp hearts (shelled seeds)
to taste
unrefined sea salt (if using low sodium bouillon)
drizzle
of organic olive oil
Directions:
1. Put all ingredients in a blender and blend on high till silky smooth.
Makes 2 servings
Afternoon beverage: 300 ml coconut water or 400 ml of veggie broth.
After noon snack: 1 tbsp ground flax or chia mixed into ½ cup apple sauce.
Note: If you are feeling that only having soup and liquids is too difficult then you can eat an organic apple cut into small strips.
Excerpted from Slimming Meals That Heal: Lose Weight Without Dieting, Using Anti-inflammatory Superfoods Copyright © 2014 by Julie
Daniluk. Published by Random House of Canada Limited. Reproduced by arrangement with the Publisher. All rights reserved.
© 2014
All rights reserved
Butternut Squash Soup
If you need to speed up this dish, you can add canned lentils and shave 15 minutes off the cooking time. Use only 8 cups of cooking liquid if you
choose to use canned lentils.
Ingredients:
2 cups (500 mL)
finely chopped onions
1 tbsp (15 mL)
extra-virgin olive oil
2
garlic cloves, minced
10 cups (2.5 L)
filtered water or vegetable stock
7 cups (1.75 L)
butternut squash, peeled and diced
1 cup (250 mL)
lentils, red split
1 tbsp (15 mL)
minced fresh ginger root or 1/2 tsp (2.5 mL) powdered ginger root
1 tsp (5 mL)
ground cinnamon
1 tsp (5 mL)
¼ tsp (1 mL)
turmeric (optional)
3 tbsp (45 mL)
tahini
1 tsp (5 mL)
grey sea salt or pink rock salt (or to taste)
ground nutmeg
Optional Additions:
¼ cup (60 mL)
½ cup (125 mL)
pumpkin or squash seeds, roasted
minced fresh parsley or watercress
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Directions:
1. In a large soup pot over medium-low heat, cook the onion in the oil about 2 to 3 minutes, until the onions are translucent.
2. Stir in the garlic, then add the water or stock. Add squash and lentils.
3. Cover and bring to a boil over high heat. Uncover pot and skim off lentil foam with a spoon. Reduce heat and simmer until the squash and
lentils are tender, about 40 minutes.
4. Using a blender, food processor or immersion blender, purée the squash mixture along with the spices, tahini and salt.
5. Serve hot, garnished with roasted pumpkin or squash seeds and parsley or watercress, if desired.
Makes 6 servings
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Healing Ginger Green Soup
Ingredients:
1 cup
water
4 cups
chopped broccoli
1 cup
chopped red onion
1 cup
chopped celery
4 cups
vegetable broth
1 cup
spinach (tightly packed)
2 tbsp
finely chopped ginger root
1 tbsp
wheat-free tamari sauce or coconut aminos
1/2 tsp cumin
1/2 tsp turmeric
1/2 tsp pink rock salt or gray sea salt
1/2
avocado
OR
2 tbsp
tahini
Directions:
1. Lightly steam broccoli, onion and celery for 10 minutes.
2. In a large pot, add steamed vegetables and all remaining ingredients except avocado and purée with an immersion blender until smooth.
(Alternatively, use a large blender or food processor.) Add avocado at the end to prevent oxidation.
Makes 4 servings
Excerpted from Slimming Meals That Heal: Lose Weight Without Dieting, Using Anti-inflammatory Superfoods Copyright © 2014 by Julie
Daniluk. Published by Random House of Canada Limited. Reproduced by arrangement with the Publisher. All rights reserved.
© 2014
All rights reserved
EXTRA JUICE OR SMOOTHIE IF STILL HUNGRY:
Spicy Anti-inflammatory Carrot Juice or Soup
Ingredients:
2 stalks
2 cups
1
1-inch piece
1
5
pinch
celery, chopped
cilantro, loosely packed, or fresh parsley, chopped
lime, peeled
fresh ginger root
green apple, unpeeled* and diced
carrots, unpeeled* and sliced
turmeric
If making soup:
3 cups
vegetable or chicken broth
* If using organic produce, the skin contains high amounts of nutrients and does not need to be peeled.
Directions:
If you are using a juicer:
1. Add celery, cilantro, lime, ginger, apple and carrots to juicer. (Finishing with the apple and carrots will clean the machine of the ginger and
herbs).
2. Pour into 2 large glasses and sprinkle with turmeric.
If you are making a soup:
1. In a large pot, add evenly sliced carrots, apples, parsley, celery, ginger and broth. Bring to boil, then reduce heat and simmer covered for 7
minutes.
2. Remove from heat and cool slightly before pouring into blender. Alternatively, you can blend using an immersion blender. Add remaining
ingredients and blend until smooth.
Makes 2 large glasses of juice or 4 servings of soup
Excerpted from Slimming Meals That Heal: Lose Weight Without Dieting, Using Anti-inflammatory Superfoods Copyright © 2014 by Julie
Daniluk. Published by Random House of Canada Limited. Reproduced by arrangement with the Publisher. All rights reserved.
© 2014
All rights reserved
Key Lime Shake
Ingredients:
½
ripe avocado (about 1/3 cup)
3 cups
roughly chopped baby spinach
OR
1 ½ cups
loosely packed frozen, unthawed
¼ cup fresh lime juice (use lemon juice if unavailable)
2 cups unsweetened coconut beverage (2% fat) or other unsweetened non-dairy
milk (hemp, almond)
2-3 tbsp
raw honey (to taste)
Optional Superfood Boosters:
1 tbsp
1 tsp
hemp protein powder or hemp seeds
sustainable fish oil
Directions:
1. Place all ingredients into a blender and blend until smooth and creamy.
Adjust sweetness to taste.
Makes 2 shakes
Excerpted from Slimming Meals That Heal: Lose Weight Without Dieting, Using Anti-inflammatory Superfoods Copyright © 2014 by Julie
Daniluk. Published by Random House of Canada Limited. Reproduced by arrangement with the Publisher. All rights reserved.
© 2014
All rights reserved
Golden Hemp Milk
Ingredients:
2 tbsp hemp hearts
1/8 tsp cardamom
Pinch Turmeric
Pinch saffron
1 date
OR
1/3 ripe banana
1 cup freshly boiled water
Directions:
Blend in high in blender till smooth. Serve warm.
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DINNER:
Blender Broccoli Soup
Ingredients:
4 cups
broccoli
4 cups
vegetable or chicken broth
2 tbsp
dairy-free basil pesto
to taste pink rock salt or gray sea salt
2 tbsp
fresh lemon juice
2 tbsp
coconut oil
If pesto is unavailable, add the following:
½
2 tbsp
1 tbsp
¼ - ½ tsp
2 tbsp
2 tbsp
clove garlic
extra-virgin olive oil
dried basil
pink rock salt or gray sea salt
fresh lemon juice
coconut oil
Directions:
1. Cook broccoli in broth until tender (about 8 to 10 minutes). Let cool slightly to allow for safe transfer to blender.
2. Add all ingredients to blender and blend until smooth. Alternatively, you can use an immersion blender.
3. Taste and adjust seasonings.
Makes 3 to 4 servings
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Digestive Detox Kichadi
Ingredients:
3 cups (750mL) filtered water
1 cup (250mL)
chopped spinach
½ cup (125mL)
grated carrot
½ cup (125 mL)
quinoa
½ cup (125 mL)
split mung beans
1 tsp (5mL)
grated fresh ginger root
1 tsp (5mL)
turmeric
¼ tsp (1mL)
cumin
¼ tsp (1mL)
grey sea salt or pink rock salt
Optional Additions:
1 tbsp (15mL)
minced garlic
½ cup (125 mL) grated parsnip
½ cup (125mL)
chopped collards
1 tbsp (15mL)
extra-virgin olive oil
1 tbsp (15mL)
miso paste or vegetable boullion
Directions:
1.
2.
3.
4.
5.
6.
in a medium saucepan over high heat, bring all the ingredients (except the oil and miso, is using) to a rapid boil and stir.
Lower heat to medium, cover and simmer for 10 minutes.
Transfer stew to a large (4 cup/1L) wide-mouth stainless steel or glass-lined Thermos.
Add the oil and miso, screw on lid and shake well.
Leave stew to cook in the Thermos for atleast 1 hour (2 hours is best).
Stir well before serving.
Tip: consider buying a canning funnel with a 2-inch (5cm) opening to guide the fluid into the Thermos and avoid spills.
Makes 2 servings
Excerpted from Slimming Meals That Heal: Lose Weight Without Dieting, Using Anti-inflammatory Superfoods Copyright © 2014 by Julie
Daniluk. Published by Random House of Canada Limited. Reproduced by arrangement with the Publisher. All rights reserved.
© 2014
All rights reserved