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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