Day 5--Recipes

DAY 5

A man who dares to waste one hour of time has not discovered the value of life. 

~Charles Darwin 


Breakfast: Frittata with Spinach, Zucchini,

Onion, and Fresh Herbs

Snack: A quarter cup of sunflower seeds

(raw, organic if possible)

Lunch: Dr. Hyman’s UltraBroth Soup

Snack: Cut-up vegetables with hummus,

tahini, almond butter, or tapenade

Dinner: Miso-Glazed Salmon with Cilantro

Cauliflower "Rice"



Breakfast

Frittata with Spinach, Zucchini, Onion, and Fresh Herbs

Prep Time: 20 minutes | Cook TIme: 10 minutes | Serves: 4


What you will need:

1 large mixing bowl

1 oven-safe skillet


Ingredients:

1 tablespoon extra virgin olive oil

½ medium onion, sliced thinly

1 zucchini, cut in half, length-wise, then cut thinly into half moons

3 cups of spinach, washed, stalks removed, patted dry and chopped roughly

¼ cup fresh herbs (parsley, rosemary, and thyme), chopped finely

½ teaspoon black pepper

8 eggs, broken and whisked with about 1 tablespoon water

1 avocado, sliced


Instructions:

1. Preheat oven to 400 degrees.

2. Heat a medium-sized skillet on medium heat. Add the oil, heat, then lower the heat.

3. Add the onion and saute for a few minutes until translucent. Add the zucchini and cook for 2 minutes. Add the spinach and allow to soften, then toss in the herbs, salt, and pepper. Stir to combine.

4. Add in egg mixture and with a rubber spatula, go around the edge and allow some of the soft egg mixture to cook.

5. Place in the oven for about 5-7 minutes until set.

6. Cut into 4 pieces and serve with salad greens and some sliced avocado. 


Serving suggestion:

To make it a meal, enjoy with a cup of soup from the 10-Day Detox Diet recipes.


Nutritional analysis per serving (1 slice): calories 274 fat 22g, saturated fat 4g, cholesterol 327mg, fiber 5g, protein 14g, carbohydrates 5g, sodium 442mg


Lunch

Dr. Hyman's Ultrabroth Soup

Prep Time: 30 minutes | Cook TIme: 60 minutes | Serves: 4

Ingredients:

For Broth (For every three quarts of water, add):

1 large onion, chopped

2 carrots, sliced

1 cup of daikon or white radish root and tops (ideal, but optional)

1 cup of winter squash cut into large cubes

1 cup of root vegetables: turnips, parsnips, and rutabagas for sweetness

2 sups of chopped greens: kale, parsley, beet greens, collard greens, chard, dandelion, cilantro, or other greens

2 celery stalks

½ cup of seaweed: nori, dulse, wakame, kelp, or kombu

½ cup of cabbage

4½-inch slices of fresh ginger

2 cloves of whole garlic (not chopped or crushed)

Sea salt, for taste

1 cup of fresh or dried shitake or maitake mushrooms (if available)


For soup

2 cups non-starchy vegetables, steamed

4 ounces cooked chicken breast, shredded

1 tablespoon extra virgin olive oil

1 tablespoon gluten-free miso paste (optional)


Instructions:

Make the Broth

1. Add all the ingredients at once and place on a low boil for approximately 60 minutes. It may take a little longer. Simply continue to boil and taste.

2. Cool, strain (throw out the cooked vegetables), and store in a large, tightly-sealed glass container in the fridge.


Make the Soup

1. Add 3 cups of broth, steamed vegetables, chicken, and olive oil to a soup bowl. For added flavor, add miso paste, and stir until combined.


Nutritional analysis per serving (3 cups broth with 2 cups steamed vegetables, 4 ounces chicken): calories 381, fat 23g, saturated fat 5g, cholesterol 71mg, fiber 3g, protein 24g, carbohydrates 25g, sodium 155mg

Dinner

Miso-Glazed Salmon with Cilantro Cauliflower "Rice"

Prep Time: 15 minutes | Cook Time: 25 minutes | Serves: 4 

Ingredients:

2 tablespoons white gluten-free miso paste

1 tablespoon, plus 1 teaspoon fresh ginger, grated

2 teaspoons brown rice vinegar, divided

1 teaspoon red pepper flakes

16 ounces wild salmon

1 tablespoon grape seed oil

1 head cauliflower

2 teaspoons tamari

2 cloves garlic, minced

3 tablespoons cilantro, chopped

1 tablespoon sesame seeds

½ avocado, sliced 8 ways


Instructions:

1. Place oven rack in center and preheat oven to 425 degrees.

2. Whisk miso, 1 tablespoon ginger, 1 tablespoon vinegar and 1 teaspoon sesame oil. Mix in red pepper flakes.

3. Place salmon, skin–side down on a parchment-lined baking sheet. Spread miso glaze over salmon and coat thoroughly.

4. Roast for about 20 minutes or until fish flakes out ( or internal temperature reaches 140 degrees).

5. While fish cooks, grate cauliflower into "rice."

6. Heat oil over medium-high heat. Add cauliflower and cook about 1 minute. In the tamari, stir the remaining giniger, vinegar, and sesame oil, and cook for another 2 minutes. Stir in garlic and cook for another minute.

7. Turn heat off and mix in 2 tablespoon cilantro.

8. Please a cup of "rice" on 4 places. Serve salmon over rice.

9. Garnish with sesame seeds and avocado slices. 

Nutritional analysis per serving (about 1 cup “rice,” 4 ounces salmon): calories 336, fat 21g, saturated fat 3g, cholesterol 80mg, fiber 4g, protein 29g, carbohydrates 9g, sodium 811mg



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