Makes 1

• 1 wheat free tortilla (Food for Life makes a great one, and is widely available at health food stores.)
• 1 chicken breast
• a handful of herbs like thyme or rosemary
• 2 cups of water
• a few leaves of kale, cabbage or swiss chard
• 2 tbsp of hummus
• salt & pepper to taste

At night or in the morning before work, poach a chicken breast in water with a handful of fresh herbs like thyme and rosemary. Bring the water to a boil and then quickly turn it down to a simmer for 10 minutes. Let the chicken cool and then shred into pieces. (You might want to do two or three chicken breasts all at once so you have leftovers for the next day). In the meantime, steam your green leafy vegetable of choice (our recommendations are above). Spread the hummus on a wheat free tortilla, put the shredded chicken and veggies on top, and wrap it all up. 

Makes 1 

You can vary chopped salad in so many ways but here’s an excellent one that fits the cleanse perfectly from Jamie Oliver’s website. We modified the proportions slightly so that you can eat for one.

• 2 scallions
• ½ a cucumber
• A handful of fresh basil leaves
• ¼ head Boston or small red leaf lettuce
• ¼ heart of romaine
• ¼ cup sprouted cress or alfalfa
• 3 tablespoons extra virgin olive oil
• 1 tablespoon red wine vinegar
• ½ teaspoon Dijon or English mustard
• sea salt
• freshly ground black pepper

1. Get yourself a big chopping board and a large sharp knife. It’s best to start by chopping the harder, crunchier veggies first, so trim and chop your scallions and slice your cucumber. Slice your basil. Bring it all into the center of the board, and continue chopping and mixing together. 

2. Add the lettuce leaves, and cress or alfalfa to the board. When everything is well chopped, you’ll have a big mound of salad on the board. 

3. Make a well in the middle and drizzle in the extra virgin olive oil and red wine vinegar. Add the mustard and the salt and pepper. Sprinkle with nuts. Mix up so everything gets well coated and serve on the board or in a bowl. 

Note: If you’re taking this on the road, put all your chopped veggies in a Tupperware and keep your vinaigrette separate. Dress it right before you eat and shake it up in the closed Tupperware.

When you do end up going out for a meal at a restaurant, there are plenty of options out there. Order salads and skip the eggs, cheese and creamy dressings. You can always ask for a vinaigrette on the side. Other good options are grilled or baked fish and chicken with a side of salad, brown rice, and even lentils. If you’re out for a Mediterranean meal, remember that hummus, olives, and plenty of grilled meats and fish are allowed and just skip the baba ganoush and the pita bread. 

If you plan ahead, it’s great to let the rice soak overnight or up to 24 hours, as it shortens cooking time and aids digestion. If you don’t have time, it’s fine to simply rinse the rice and make immediately.

Serves 6-8

• 1 medium sized acorn squash, cut in half and seeds discarded
• 2 cups wild rice
• 4 cups water
• 2-3 tablespoons olive oil
• 2 teaspoon cinnamon
• ½ teaspoon chili powder
• sprinkle of sea salt
• ½ cup raw (or dry roasted) pumpkin seeds
• 1 cup freshly chopped parsley
• 2 tablespoon coarsely chopped rosemary (fresh or dried)
• 1 pomegranate (for the seeds)
• sea salt to taste
• ¼ cup apple cider vinegar

Rice:
In a large bowl, soak the wild rice in the 4 cups of water. Cover and allow to sit at room temperature overnight, or up to 24 hours OR just rinse and make immediately if you’re short on time. When you’re ready to make the rice, strain off the soaking water, rinse well and place in a medium pot. Cover with water and cook over medium-high heat, covered, until tender. Set aside to cool. Once cool, mix in the pumpkin seeds, parsley, rosemary, pomegranate seeds, sea salt and apple cider vinegar. 

Squash:
Preheat oven to 375°F
Cut the squash into even wedges (3/4-1 inch thick) and place in a roasting pan or on a baking sheet, skin side down. Drizzle with olive oil and sprinkle with cinnamon, sea salt, and chili powder. Place in the oven, cook until tender when pierced with a fork, roughly 20-30 minutes. Remove from the oven. Arrange over the rice mixture in a large bowl or individual serving dishes. 

For a modified version, after roasting the squash, cut it into smaller pieces and toss with the rice mixture.

Serves 1 as an entree or 2 as side dish

• 1 head of broccoli, cut into pieces
• 2 tablespoons sesame oil
• 4 oz boneless chicken, thinly sliced
• 2 tablespoons freshly minced ginger
• 1 garlic clove, peeled and minced
• 2 tablespoons wheat-free tamari
• sesame seeds for garnish

Bring 6 cups of water (with a pinch of sea salt) to a simmer. Place the broccoli in the water and cook until tender (test with a fork), roughly 2-3 minutes. Remove from the water and cool. Set aside. 

Start heating a wok or saute pan over medium high heat. Add sesame oil then saute the chicken pieces, being mindful to stir often. 

Cook for 3 minutes then add the ginger and garlic. Cook until fragrant, then add in the blanched broccoli and tamari. 

Cover and allow to steam for 2-3 minutes. Pour into a large bowl and top with sesame seeds before serving. 

Serves 2

• 8-10 ounces wild salmon, cut into 6 even strips (roughly 1/2 thick and 4 inches long)
• 3 large collard greens
• 2 nori sheets (each sheet cut into 8 rectangles)
• 1 carrot, thinly sliced
• 1 small fennel bulb, thinly sliced
• 1 large chunk of ginger, minced
• 1 garlic clove, minced
• ¼ cup sesame oil
• ⅛ cup brown rice vinegar
• 1 tablespoon wholegrain mustard
• 1.5 tablespoons wheat free tamari
• cilantro leaves for garnish
• sunflower sprouts for garnish

To make the Marinade:
Whisk together the sesame oil, rice vinegar, mustard, and tamari. Stir in minced garlic and ginger. Place the sliced salmon into a bowl and add enough marinade to cover the fish. Marinate for 20-30 minutes 

To Make the Collard Wraps:
Remove the stalk from the collards to give you 2 separate leaf pieces. Lay them onto your work surface, dark/shiny side down. Place 1-2 nori sheets on the middle of the collard leaf. Place 1 salmon strip onto the nori. Top with some carrots, fennel, cilantro leaves, and sprouts. Drizzle some of the marinade over everything. Roll the collards up (like a sushi roll) 

To Cook:
Place salmon rolls onto a steamer dish. Steam for approximately 5-6 minutes. Serve alone or with brown rice and lime wedges 

Serves 6-8

• 1lb pumpkin, butternut squash, or acorn squash, halved, peeled and seeds removed
• 2 cloves of garlic, peeled and minced
• 1 large thumb-sized pieces of fresh ginger, peeled and minced
• 3 sticks of lemongrass, outer leaves removed, minced
• 1 tablespoon curry powder
• 1 teaspoon chili powder
• a generous splash or two of olive oil
• 1 white onion, peeled and finely diced
• 1 quart chicken or vegetable stock
• 1 cup shredded coconut
• 2 cups coconut milk
• Sea salt and freshly ground black pepper
• Juice of 1 lime

Roast the pumpkin at 350°F until flesh is tender.
In a large soup pot cook the onion and garlic in olive oil until translucent and brown. Add the chili powder, curry powder, lemongrass, ginger, pumpkin flesh, coconut milk, shredded coconut and stock. Stir for a minute to coat and then bring to a boil. Once boiling, reduce heat and cover. Simmer for 15 minutes. Season with sea salt and pepper and season with fresh lime juice, tasting as you go. Serve in bowls OR add it back to the pumpkin shell for a beautiful presentation. 

Top with chili powder, some shredded coconut or cilantro leaves if you like.

Once your cleanse arrives, you’ll start and end your days with a shake. You can simply mix a scoop of Nourish and a scoop of Move with water and shake it up in a bottle. However, there are all kinds of ingredients you can add to your basic shake to add flavor and adjust it to your personal taste. Just a few examples of what you can add are:

• fresh or frozen berries (not strawberries!)
• dates
• nuts like almonds, hazelnuts, walnuts, pecans, etc
• avocados
• apples
• plums
• mangoes
• ginger
• replace water with herbal tea, coconut water, fresh vegetable juice, unsweetened nut or seed milk, etc.
• sweeteners like stevia and coconut nectar
• etc!

Below, the Clean team have supplied a few great shake recipes:

Serves 1

• 2 ripe mangoes, peeled and cut into pieces
• 1 cup coconut water
• 2 tablespoons dried and shredded coconut flakes
• Zest and juice of 1 lime
• ½ teaspoon cardamom powder
• 1 scoop Nourish (Vanilla works best in this recipe but chocolate would be fine too)
• 1 scoop Move
• lime zest and fresh ground black pepper for garnish

Blend until smooth and creamy. Garnish with lime zest and freshly ground black pepper 

An ideal shake for a winter’s day - this one’s warm and makes for a comforting breakfast or a cozy dinner at the end of the day. You can use carob or unsweetened Dutch chocolate powder instead of cacao if you prefer. 

Serves 1

• 1 ½ cups warm peppermint tea
• 1 heaping tablespoon cacao powder
• 1 scoop chocolate Nourish powder
• 1 tablespoon melted coconut oil
• 2 tablespoon whole cashews
• 2 teaspoons spirulina (you can use Clean Greens, chlorella or any green powder)
• ¼ teaspoon stevia
• pinch of sea salt
• 1 scoop Move

Pour the warm tea into a blender. Add cacao powder, cashews, spirulina, salt and stevia and blend for 45 seconds or until cashews are broken down. Add the Move and Nourish powder - while blending, drizzle in the melted coconut oil. Serve in a mug for a nourishing and warm drink. 

To take your morning and evening shakes to the next level and blend them with something other than water, Clean suggests that you use almond, rice, or hemp milk as a good alternative to dairy and soy based milks. And, since homemade always tastes better (and is more nutritious), we give you an easy (like, really really easy) almond milk recipe you can make yourself.

• 1 cup raw almonds
• water

Soak the raw almonds in the 2 cups of water for 2-8 hours. (It’s easiest to let them soak overnight so they’re ready for your morning shake). Strain, rinse well, then add to blender with 3 cups of fresh water. Blend for 45 seconds, until the almonds are broken down. 

Strain though a fine mesh strainer. (Save the pulp for other uses) 

Store both pulp and milk in an airtight container in the fridge for up to 4 days. 

Use homemade almond milk (recipe above), or unsweetened nut milk from the store. You can also use hemp seed or rice milk. Add your protein powder and fiber source like Nourish and Move to this shake for an added boost.

• 2 cups almond milk (fresh or store-bought)
• 1 cup frozen raspberries
• 1 tablespoon carob power
• 1 teaspoon cinnamon
• ¼ teaspoon nutmeg (freshly grated is the best, but you can use the already ground powder too)
• ¼ teaspoon stevia
• pinch of sea salt

Shake:
In a blender, add 2 cups of almond milk to the other ingredients and blend until well combined. 

Make sure to take stock by checking in with yourself to define your goals before you start. Remember that this cleanse isn’t just about losing weight, it’s also about detoxing and feeling good. 

Keep note of how you’re doing before starting, during, and finally after 21 days. Keep a good record by writing down all your results. We’d love to know how you do at the end as we’ll be doing it too! 

Mood:

• How are you feeling today? Happy? Bummed out? Out of sorts? Etc…

Energy Levels:

• What’s your energy level like today? Feeling energetic? Sapped? Tired? Like you could run a marathon? Write it down

Skin:

• How is your skin? Is it bright and clean? A little dull? Dry? Do you have red patches? Write it down! Take a picture with no makeup on!

Weight:

• Weigh yourself
• Measure your waist, thigh and around your upper arm and write it down.
• You might even want to take a full length picture in the mirror – frontal and side.

Note: Always wear the same clothing when weighing yourself at different stages of the cleanse.