⚡️ Rye Cleanse ⚡️

SPREADSHEET

SHOPPING LIST

smoothies

Fruit & Tofu Strawberry Spice Blueberry Ginger

Fruit & Tofu

Strawberry Spice

Blueberry Ginger

breakfast

Spaghetti Squash Cakes Egg Bake Fritatta Spinach Egg Flatbread

Spaghetti Squash Cakes

Ingredients

2 cups cooked spaghetti squash
1 to 2 eggs
Ground cinnamon, to taste
Stevia Plus, to taste

Instructions

In a medium bowl, combine the cooked spaghetti squash with the egg, cinnamon, and Stevia.
Heat a nonstick griddle pan that has been lightly coated with nonstick spray.
Ladle the squash mixture into the pan in portions of about 2 tablespoons per pancake and cook until small bubbles from on the surface.
Flip the pancakes over and continue cooking until almost “dry”. Repeat with the remaining batter.

Egg Bake

Ingredients

1tbsp olive oil
2 tbsp scallions, chopped
1 tbsp fresh parsley, chopped
2 tsp fresh basil, chopped
8 artichoke hearts, quartered, rinsed, and dried
4 large eggs

Instructions

Preheat oven to 400 degrees F.
Rub oil onto bottom and sides of ramekins.
Sprinkle each with the scallions and herbs.
Place 2 artichoke hearts in each dish.
Crack 1 egg into each dish.
Bake for about 9 minutes or until eggs set.

Fritatta

Ingredients

3 eggs, beaten
1/2 C chopped spinach, well drained and patted dry
1/2 C veggie of choice
2 scallions, minced
½ teaspoon basil
¼ teaspoon nutmeg
1 T oil

Instructions

Preheat the oven to 350°F.
Combine the eggs, spinach, scallions, veggies and seasonings.
Spray oil in oven proof skillet and add the egg mixture.
Cook on the stove over medium heat for 3 minutes.
Place in the oven and bake for another 10 minutes, or until the eggs set.

Spinach Egg Flatbread

Ingredients

1 (10 oz) package frozen chopped spinach, thawed and drained
2 large eggs
2 large egg whites
½ tsp minced garlic
¼ cup chopped onions

Instructions

Preheat the oven to 400 F.
In a mixing bowl, stir together all the ingredients.
Line a baking sheet with parchment paper; pour the mixture evenly onto the pan.
Bake for 15 minutes.
Holding the ends of the parchment paper, pick up the flatbread and lay on a cooling rack or towel.
Cut into sandwich or wrap-size pieces and load with your favorite toppings.

Notes

Try adding ¼ cup of both chopped red and orange bell peppers, to provide a colorful contrast to the bright green spinach. One-quarter cup each of chopped artichokes or water chestnuts are delicious additions as well.

sprinkle with a pinch of basil and oregano for an Italian twist. This "flatbread" has so many functions... cut into wedges and top with your favorite veggies or spreads. Or cut it into squares, fill with tuna or egg salad, and it becomes a wrap.

soups

Sausage + Kale Soup Seafood Chowder Thai Curry

Sausage + Kale Soup

4 servings

Ingredients

1 sweet potato, cubed
½ onion, chopped
3 cloves garlic, minced/pressed
½ c carrots, chopped
½ large bunch kale, coarsely chopped
1 quarts low-sodium chicken or beef broth
½ 14.5 ounce can organic diced tomatoes
1 teaspoon fennel seed
½ teaspoon thyme
2 bay leaves
Cayenne pepper to taste

Turkey Sausages:

½ lb ground turkey
1/4c red pepper, finely chopped
½ small onion, diced
½ teaspoon fennel seed
1 clove garlic, minced/pressed
1 egg
2 tablespoons ground flax seeds

Instructions

Soup

Saute onions, sweet potatoes and carrots for five minutes.
Add garlic and broth and simmer one minute.
Toss in remaining ingredients and add more broth if needed.
Simmer on low heat covered. While simmering make Turkey Sausages

Turkey Sausages

Mix all ingredients and form into 32 mini turkey balls (4 per serving).
Brown in pan coated with thin layer of chicken broth or olive oil spray. Turn frequently. Add to soup.

Seafood Chowder

Ingredients

1 large spaghetti squash, cooked
5 cups chicken or fish broth
1 small onion, finely chopped
2 3-ounce cod fillets, cut into 1-inch pieces (slightly frozen)
1 cup large shrimp, peeled and chopped
1 cup clam meat
1½ bulbs of garlic, roasted

Instructions

Roast garlic: separate cloves without removing skin. Place in a small dish with 1-2 tablespoons water and drizzle with olive oil. Bake covered at 350F for 30-35 minutes until soft. Squeeze garlic out of skins into a bowl.
Blend roasted garlic with ½ cup broth until smooth and set aside.
In a large pot, saute onions until translucent.
Add garlic/broth mixture and remaining broth to the pot.
Bring to boil and add cod. Cook for 10 minutes and reduce heat to simmer.
Puree spaghetti squash with 1 cup broth mixture from pot.
Add pureed squash, clams and shrimp to the pot.
Cook for 5-10 minutes until clams and shrimp are fully cooked.
Serve as is or over a bowl of raw spinach.

Thai Curry

SERVES 6

Ingredients

1 onion, chopped
1 clove of garlic, minced
4 stalks celery, thinly sliced
½ red pepper, chopped
½ green pepper, chopped
4 cups low sodium chicken stock
12 ounces winter squash, cooked and pureed
½ cup fresh cilantro, chopped
3 boneless skinless chicken breasts, thinly sliced
1 tablespoon organic Curry
Juice of one lime
Cayenne to taste

Instructions

Spritz soup pot with olive oil spray and briefly saute onion, garlic, celery, red pepper and green pepper.
Add chicken stock, squash and cilantro to pot and simmer.
Add chicken breast slices to soup pot along with curry seasoning, lime juice and cayenne.
Simmer until chicken is cooked through.

salads / dressings

Shrimp Ceasar Salad Nicoise Taco Salad / Wraps Caesar Dressing

Shrimp Ceasar

Salad Nicoise

3 anchovy fillets
2 tablespoons Dijon mustard
1 tablespoon apple cider vinegar
1 tablespoon lemon juice
1 tablespoon flaxseed oil
2 cups mixed salad greens
4 ounces canned light tuna (or mackeral), drained
½ cup steamed green beans
1 medium tomato, cut into wedges
1 hard- boiled egg, sliced
3 black olives, sliced
Lemon wedges

Instructions

Combine anchovies, mustard, vinegar and lemon juice in a food processor or blender.
Drizzle in flaxseed oil through the hole in the food processor or blender top.
Continue blending until dressing is thickened, about 45 seconds; set aside.
Arrange salad greens on a serving plate.
Top with tuna, green beans, and tomato wedges; toss with some of the dressing.
Garnish with sliced egg, olives and lemon wedges.
Drizzle greens with additional dressing, if desired.
Best served same day.

Taco Salad / Wraps

4 servings

Ingredients

Taco Seasoning

1 tablespoon ground cumin
1 tablespoon garlic powder
2 teaspoons ground oregano (phase 3)
2 teaspoons onion powder
¼ teaspoon cayenne
Combine all ingredients in a bowl and mix well.

Taco Meat

1 lb lean ground beef or ground turkey
1 medium onion, diced
½ red bell pepper, diced
Taco seasoning, as desired
1 tablespoon fresh cilantro, chopped

Instructions

Spray a skillet with olive oil spray. Add onions and bell peppers and cook until soft, about 2 to 3 minutes. Add in ground beef or turkey and cook mixture until half way done. Add ½ of the taco seasoning mixture. Cook until meat is cooked through. Finish with chopped cilantro, stirring it through.
To serve, take ¼ of the taco meat and sprinkle over the top of your favorite salad which might include romaine lettuce, sliced onions, tomatoes, avocado/guacamole, bell peppers, green onions, black olives. Dress with a squeeze of lime.

Caesar Dressing

entrees

Ginger Beef Stir-Fry White Fish with Asian Greens Chicken + Sunchokes Roasted Sunchokes spaghetti & meatballs

Ginger Beef Stir-Fry

4 servings
Ingredients

¼ cup no-salt-added beef broth
1/2 onion
3 cloves garlic
1 T ginger
pound lean beef round tip steak, sliced ¼-inch thick or stew beef
2 cups mushrooms, thinly sliced
1 cup red peppers, seeded and sliced
1 cup broccoli florets
1 carrot, thinly sliced
1 cup bamboo shoots
pinch cayenne

Instructions

saute onions and garlic, then add ginger and beef
when still pink, add mushrooms
Heat broth in a nonstick skillet over medium-high heat.
Add steak and cook until almost done.
Add all veggies and seasonings, cooking until tender.

White Fish with Asian Greens

Ingredients

1 tablespoon oil
1/4 cup broth
5 garlic cloves crushed and roughly chopped
1/4 small head cabbage, cored, leaves separated and cut into 2-inch pieces
1/2 c chard
1/4 c miso
1 tbsp braggs
Ground white pepper
2 White fish filets (.35-.5lbs each - cod, haddock, pollock)
fresh ginger
lemon wedges

Instructions

Heat oil over high heat until just smoking. Move wok off-heat, add the garlic, and cook, keeping the pan off-heat and stirring constantly to prevent garlic from burning, until fragrant and lightly golden, about 30 seconds.

Return pan to high heat, add the cabbage, chard and cook, stirring and tossing rapidly to ensure garlic doesn’t burn. Continue to cook, stirring frequently, and begin to carefully add a few drops of broth, in 1/4-teaspoon increments around the sides of the wok, making sure water has fully evaporated between each addition, until cabbage is crisp-tender, 1 to 2 minutes.

Add miso around the sides of the pan, and continue to cook, tossing and stirring constantly, until miso is fully absorbed into the cabbage, about 30 seconds. Season to taste with white pepper, transfer to a serving plate.

add fish, lime and ginger to steam basket and steam until done (5-7 minutes).

Chicken + Sunchokes

Ingredients

• 4 chicken thighs

• 1 tablespoon oil

• 1 small yellow onion diced

• 8 ounces mushrooms sliced

• 5 sunchokes scrubbed and sliced cross-wise

• 3 scallions

• ¼ cup miso

• ¼ cup broth

Instructions

Pat the chicken dry and season.

Heat the oil in a wide skillet over medium-high. Add the chicken and cook.

Transfer the cooked chicken to a plate and keep warm. Return the skillet to the stovetop, leaving any chicken fond in the skillet.

Prepare the Vegetables:

In the same skillet heat the remaining oil over medium heat. Add the onion and cook, stirring often, for 5-6 minutes until softened.

Add the mushrooms and cook for 6-8 minutes until beginning to soften and turn golden brown.

Add the sunchokes to the skillet and cook for 5 minutes per side until golden brown.

Add miso and scrape up any browned bits stuck to the bottom of the pot, add the broth. Stir in the scallions and cook for 3-4 minutes more.

Roasted Sunchokes

.5 pound sunchokes Jerusalem Artichoke, about 3 sunchokes depending on size
1 tablespoons olive oil
1 teaspoon white pepper
1 teaspoon smoked paprika
3 sprigs fresh thyme ½ teaspoon dried thyme

INSTRUCTIONS

Preheat the oven to 425 degree Fahrenheit. Prepare a sheet pan with parchment paper or silicon mat.
Rinse and wash sunchokes. Slice into ½ inch slices and place in a medium sized mixing bowl.
Add .5 Tbsp olive oil, spices, and toss until well covered.
Lay the seasoned sunchoke slices on the prepared sheet pan. Lay flat. They can overlap slightly, but make sure they aren't on top of one another.
Roast for 15 minutes flipping over halfway through. Bake until golden brown and tender to poke with a fork.
Toss fresh thyme springs and remaining .5 tbsp oil in a bowl with roasted sunchokes and serve.

spaghetti & meatballs

snacks

Popcorn Flaxseed Crackers Roasted Chickpeas Spinach Dip Artichoke/Spinach Dip Lemony Tapenade

Popcorn

1 tablespoons extra-virgin olive oil or coconut oil

1/3 cup popcorn kernels, divided

nutritional yeast flakes

Instructions

In a large, heavy-bottomed saucepan over medium heat, combine the oil and 2 popcorn kernels. Cover the pot and wait for the kernels to pop, which might take a few minutes. In the meantime, place a large serving bowl near the stove so it’s ready when you need it.
Once the kernels pop, turn off the burner, remove the pot from the heat and pour in the remaining popcorn kernels. Cover the pot again, and give the pot a little shimmy to distribute the kernels evenly. Let the pot rest for 60 seconds to make sure the oil doesn’t get too hot before the kernels are ready to pop.
Turn the heat back up to medium, put the pot back onto the burner and continue cooking the popcorn, carefully shimmying the pot occasionally to cook the kernels evenly. Once the kernels start popping, tip the lid just a touch to allow steam to escape (see photo).
Continue cooking until the popping sound slows to about one pop per every few seconds. (If the popcorn tries to overflow the pot, just tip the upper portion of popcorn into your bowl and return it to the heat.)
Remove the lid and dump the popcorn into your serving bowl. Sprinkle the popcorn with a couple pinches of salt, to taste, and any other topping you would like. Toss the popcorn and serve immediately, for best flavor and texture. The popcorn will taste good for several hours, though.

Flaxseed Crackers

Ingredients

Olive oil spray
1 cup milled flax seeds
½ cup vegetable broth
4 tsp All-Purpose Seasoning

Instructions

Preheat the oven to 275°F.
In a large bowl, mix dry ingredients.
Add the broth and let sit for 1-2 minutes.
Stir the mixture with a fork until the seeds start sticking together, about 5 minutes.
Spoon the mixture onto a cookie sheet sprayed with olive oil spray and cover with wax paper.
Using a rolling pin, or drinking glass, roll the mixture flat and out towards the edge of the cookie sheet; remove and discard the top wax paper.
Bake for 1 to 1½ hours, until crackers lift off the cookie sheet and crack apart easily.

Roasted Chickpeas

Ingredients

Olive oil spray
1 (15-ounce) can chickpeas, rinsed well and drained
1 tablespoon sesame oil
¼ teaspoon ground ginger
¼ teaspoon ground coriander
¼ teaspoon ground cumin

Instructions

Preheat the oven to 400°F.
In a bowl, mix the chickpeas with the oil and spices.
Place in a nonstick baking sheet sprayed with nonstick cooking oil.
Bake about 30 minutes or until the chickpeas are golden and crunchy.

Spinach Dip

Ingredients

1 cup Mayo replacement
½ cup finely chopped spinach
1 tablespoons apple cider vinegar
1 tablespoon onion powder
2 tablespoons onion, chopped
2 tablespoons green onions (just the green part), chopped
½ teaspoon cayenne (or to taste)
1-2 teaspoons garlic powder (or to taste)
4-6 oz silken tofu

Instructions

Blend the spinach, mayonnaise, and silken tofu until thoroughly incorporated.
Pour into a serving bowl and add the remaining ingredients; mix well.
Chill in the fridge for at least 1 hour.

Artichoke/Spinach Dip

Ingredients

1 (14-ounce) can artichoke hearts, drained and chopped
1 (12-ounce) bunch fresh spinach, finely chopped
1 garlic clove, minced
½ cup Mayo
1 tablespoon fresh lemon juice
Cayenne, to taste

Instructions

In a medium-size bowl, stir together all ingredients; chill.
Store the dip in a covered container in the refrigerator.
serve with carrots, red peppers, or celery

Lemony Tapenade

Process

Roasted Winter Squash Spaghetti Squash Mayo All Purpose Seasoning Lemon Pepper seasoning Cleanse day juice

Roasted Winter Squash

Preheat the oven to 400 F with the rack in the middle. Rinse the squash under running water, and dry it. (If you’re gonna peel it, do so now with a sharp vegetable peeler.)
Like all winter squash, kabocha takes a sharp knife and a bit of brute force to cut up. I’ve found that the best way to attack it is to cut off the top and the bottom, ’cause once the flesh is exposed, cutting it in half is a breeze.
Scoop out the seeds and cut the squash into thin wedges. Toss the squash with your fat of choice and sprinkle the slices with salt and pepper.
Place the squash in a single layer on a foil- or parchment-lined rimmed baking tray and pop it in the oven.
Roast the squash for 30 minutes, flipping them over at the midpoint. The wedges are ready to eat when they’re slightly crunchy on the outside and fluffy and soft on the inside.

Spaghetti Squash

1 whole spaghetti squash
1 T olive oil
1 t dried Italian herbs

Preheat the oven to 400°F, Line a rimmed baking sheet or 9×13-inch dish with foil.

With a large sharp knife, cut the spaghetti squash in half lengthwise and scoop out the seeds and membrane.

Sprinkle with olive oil, dried herbs, and salt and pepper to taste.

Place the squash cut-side down in the baking dish.

Cook for 30 to 40 minutes, or until fork tender.

Let the squash cool slightly then use the tines of the fork to scrape out the spaghetti strands of squash.

Mayo

All Purpose Seasoning

Lemon Pepper seasoning

Ingredients

3 large lemons—peel removed (squeeze for another purpose)
2T lemon zest
2T freshly ground peppercorns

salt?

Instructions

Preheat oven to its lowest setting, line a sheet pan with parchment paper.
Spread strips of lemon in one layer. Place in oven and allow the lemon strips to dry out, about 2-3 hours. Check often and remove as soon as they’re completely dried out.
Place the dried lemon into a spice grinder and process until it’s smooth
add zest for last 5 mins
combine all, mix in salt and store in air-tight jar

Cleanse day juice

Cranberry water recipe

to make 64 oz: add 8 oz unsweetened cranberry juice (100% organic) to 56 oz of filtered water

(x2 for 2 people)

Miracle juice:

64 oz cranberry water
1/2 teaspoon ground cinnamon
1/4 teaspoon ground ginger
1/4 teaspoon ground nutmeg
3/4 cup freshly squeezed oj
1/4 cup freshly squeezed lemon juice

1. bring the cranberry water to a light boil, reduce the heat to low.
2. add spices to the cranberry water and simmer for 15-20 minutes.
3. cool to room temperature.
4. stir in the oj & lemon juices
5. store in fridge.