the detox cookbook vol 1

Recipes for the Wild Rose D-Tox or for Simply Eating Healthier Volume 1, February 2010

CORILEE

FOX THE DETOX COOKBOOK

The Detox Cookbook | www.wildrosecookbook.com Page 1

The Detox Cookbook Contents

Introduction…………………………………………………………………… 2

Tips for Success……………………………………….…………………… 2

Shopping List Suggestions…………………………..……….……. 3

Breakfasts:

Hot Cereal (v*)…………………....…….……..………….…… 4

Steel Cut Oatmeal (v)…………….......….………..……… 4

Snacks:

Black Bean Dip (v)..………………….………………..………. 5

Salad Meals:

Greek Chick Pea Salad (v)…………………………..……… 6

Beet Salad (v)……………………….……………............... 6

Salmon Rice Salad………………….………………..…………. 7

Dinners:

Porcupines……………………………………………………………. 8

Indian-Style Lentils (v)………………….……………………. 8

Mexican Meatballs………………………………………………… 9 Salmon and Bok Choy…………………………………………. 9

Stir Fry Veggies and Rice (v)……………….…………….. 9

Veggie Spaghetti (v)…………………………….…………….. 10

Soup & Stew:

Corn Chowder (v)…………………………………….………….. 11

Chick Pea Tomato Stew………………………….………….. 11

About Corilee………………………………………………………………… 12

*v is for vegan–friendly recipes

Website: www.wildrosecookbook.com

Email: [email protected]

Disclaimer – These recipes are developed based on my knowledge of the Wild Rose D-Tox

food lists. It’s up to each of us to manage our own detox programs, so if you see anything

that doesn’t jibe with your understanding of the program please trust your own judgement.

Copyright 2010

http://www.wildrosecookbook.com/

mailto:[email protected]


Introduction

I've been doing the Wild Rose D-Tox for 10 years or so. I've tried others that just involved taking some herbs but adding an eating plan seemed right to me. Sticking to a strict eating

plan like the Wild Rose detox is tough though because I love my food. But it‟s also

important for me because I love my food.

In other words, I like it because over the course of 12 days it retrains my taste buds to

enjoy non-processed single-ingredient non-white food. It reminds me that a simple meal of

veggies and brown rice can be an amazing thing, and I don't have to pile on goopy sauces

or processed foods to make it interesting. And the feeling of being virtuous tastes pretty

good to!

I've developed recipes because it seems like I can never have enough food options on the

detox. It's like solving a puzzle, figuring out what meals incorporate the foods that are

allowed, that taste good too. I used to happily say good-bye to the detox diet after finishing it and dive into pasta and the other foods I craved. Now I try to eat foods from the

diet more often. My recipes help me stay on track eating healthfully more of the time

because they taste good and make me feel good too. And that makes the next detox a

heck of a lot easier. I hope the recipes work for you too. Happy detoxing.

Tips for Success

Starting the Wild Rose detox is not something you can plan the night before when you‟ve

had too many beer. Trust me, you need to plan and shop and cook if you're going to stick to the diet. I like to start on Monday morning after grocery shopping on Saturday and

cooking on Sunday. Mondays are a shock to the system anyways, so why not start the day

reacquainting yourself with the joys of unsweetened soy milk? That way you only need to

make it through one weekend before the detox ends.

Sticking to the diet is worth it, you feel great (at least after the first 2 or 3 days) and you

usually lose a few pounds too. Finding food you can eat at restaurants is pretty tough (a

bowl of brown rice anyone?), so it's best to assume that anything you eat is going to come out of your own kitchen. So stock your kitchen with ingredients and some of my

suggestions below. And spend time making a few meals out of the gate so you're not

stuck.

I try to make Corn Chowder, the Mexican Meatballs, Greek Chick Pea Salad or Black Bean dip the day before. The salad hangs out well in the fridge, the others freeze well so you can

eat half right away and freeze the rest for the second week of the detox. And of course

make a big batch of brown rice. Using leftover rice saves you 40 minutes of cooking time

for Salmon Rice Salad, Porcupines and Stir Fry Veggies. Consider getting a rice cooker with a timer so that when you get home dinner is half made. It's also a good idea to wash and

pre-cut veggies for fridge storage to make throwing together a salad or stir fry easier.

I‟ve tried to make the recipes as clear as possible even for those that don‟t have a lot of experience cooking. Try to read the recipe before jumping because I often give options.

Please note that “T” is for tablespoon, “t” is for teaspoon and “c” is for cup.


If you've lost your food charts from the Wild Rose box, the food lists can be found online

here: http://www.wrc.net/wrcnet_content/dietplans/d-tox_diet_12day.htm

Let's also talk snacks. Even though the food on the detox list is full of fiber, I find it's so

clean that sometimes it's doesn't hold me to the next meal, say the way a burger and fries might, not that i ever eat that . So snacks are key. You don't want to find yourself within

crawling distance of a vending machine when you realize lunch isn't going to hold you over to dinner. So always pack snacks - a bag of almonds, apples or celery with almond butter,

apple sauce are all on the 80% side of the chart. Also, anything you can fit on a brown rice

cake works well - I've heard of people slicing tomato and avocado or a hard boiled egg, you

get the idea.

Shopping List Suggestions

- the biggest bag of organic brown rice you can find. You can eat as much of it as you want. This is also a good time to try millet, buckwheat (both 80%), quinoa and

amaranth. Try cooking them in broth to amp up the flavour.

- puffed rice or millet cereal

- brown rice cakes or corn cakes - they're the only thing you can eat that resemble bread, crackers, tortillas etc.

- plain popcorn (remember, butter is on your detox food list)

- unsweetened plain soy milk (it doesn‟t taste great but what else are you going to put

on the cereal?)

- as many good quality fruits and veggies from the list that you like so you have plenty of options for 80% of your diet

- frozen or pre-cut veggies for days when you're busy

- frozen fruit for putting on cereal or whirring up in a soy milk smoothie

- canned and/or frozen fish, because you can eat as much of it as you want - almond butter to put on brown rice cakes, apples and celery sticks for snacks

- the costco-size bag of almonds because you can eat as many as you want. Filberts

(hazelnuts), walnuts and pistachios are also on the 80% list.

- a box of organic chicken or veggie stock (avoid those with MSG and unpronounceable ingredients) for quicky soups and to cook with rice and grains

- flavourful herbal teas to get you through a long afternoon

http://www.wrc.net/wrcnet_content/dietplans/d-tox_diet_12day.htm


Detox Cookbook Breakfasts

Hot Cereal

Breakfast can be challenging on the detox. I‟ve been doing hot cereal in the a.m.‟s or when

I‟m in a rush I take a container of puffed brown rice cereal and soy milk.

“Porridge” has such a bad rap. It seems like those of us were who were forced to eat it as kids remember gluey tasteless stuff and those who weren‟t forced felt really lucky.

But it can be OK. Here's how to do it:

Start with 3/4 c of good organic oatmeal. If you like texture find the big flake stuff or

try spelt flakes, they‟re a bit more flavourful and keep their texture more than oatmeal. Throw in some nuts. The Wild Rose charts don‟t go into detail but here‟s a list of approved

nuts from the Wild Rose cookbook - almonds, hazelnuts, sunflower seeds, sesame seeds,

pumpkin seeds, pecans, walnuts, flaxseeds or flaxmeal. Add some extra flavour and

sweetness by chopping up 3 or 4 prunes. They‟ll break down a bit when you cook them. Or try grating in a small apple or pear. Add some spices like cinnamon or nutmeg if you

like those.

Cover the contents with hot water and microwave it for a minute. Then stir in some soy milk or more water until the consistency is slightly waterier than you‟ll want. Microwave for

another 30-45 seconds (these instructions assume a high-powered microwave). Keep an

eye on it if you used soy milk, it likes to bubble up. Stir and then let it sit for a couple

minutes with the lid on. Check for doneness, microwave for another 30-45 if needed. Then enjoy with a big mug of black coffee or herbal tea. Single Serving.

Steel Cut Oats

This turned out thick and creamy and tasty. It also stuck with me all morning which I can‟t

usually say about my breakfasts. A winner all around.

1 c steel cut oats 3 c water

1 c unsweetened soy milk

a sprinkle of cinnamon

3 chopped up prunes a handful of coarsely chopped almonds

a sprinkle of salt

I put it all in the rice cooker and simply turned it on, then gave it a stir when it beeped that

it was finished. How does the rice cooker know it‟s done? Those little machines are magic. If you don't have a rice cooker, follow the stovetop instructions on the box. When I served

it, I added a bit more soy milk in my bowl. Single serving.


Detox Cookbook Snacks

Black Bean Dip

This dip is yummy with carrots and celery, keep some in the fridge for snacks or appetizers.

“T” is for tablespoon, “t” is for teaspoon and “c” is for cup.

1 garlic clove pressed or chopped finely

1/4 cup chopped cilantro

1/2 cup chopped onion

2 T lime juice

2 T olive oil 1/2 t salt

1/4 t cumin

1/4 jalapeno pepper chopped fine

19 oz can of rinsed and drained black beans

Have a food processor? You don‟t have to bother chopping as fine as described above,

throw it all into your food processor and let „er rip. Scrape down the sides with a spatula

and continue until it‟s pureed, then put it in a bowl.

Don‟t have a food processor? Or if you like a chunky dip, mash up the beans with a potato

masher or fork in a bowl first, and then add all the other ingredients and mix it up well.

Try to give your bean dip some fridge time before eating to let the flavours mingle. In fact,

this one is better on day 2.


Detox Cookbook Salad Meals

Greek Chickpea Salad

This salad has great flavour *and* it‟s big and it‟ll keep in the fridge for 2-3 days. It‟s a

winner all around:

1 can (19 oz/540 mL) chickpeas, drained and rinsed

1 red or yellow pepper, seeded and chopped

1 green pepper, seeded and chopped

1 cup chopped red onion 3/4 of an English cucumber, cut it lengthwise then slice out the seeds and chop

a dozen grape tomatoes sliced in half

1/4 cup chopped fresh basil

2 T chopped fresh dill, or 1 T dried 1 clove garlic chopped or pressed

Juice of 1 lemon or 3 T

3 T olive oil

Salt and pepper

Put the drained chickpeas in a large bowl. Add the peppers, onion, cucumber, tomato, basil,

dill, and garlic - mix well. Add the lemon juice, olive oil, salt, and pepper to taste. Toss to

mix. Cover and chill before serving. When you‟re ready to serve, drain off any extra liquid. Eight servings.

Beet Salad

This is a real easy throw-together meal option. The beets are so sweet (and good for you!),

I love „em. This recipe has good texture and colour and fills you up.

Throw a 14 oz can of rosebud beets into a lunch container. Cut the big ones in half. Add 1/2 c of your favourite beans (I used chick peas for crispness but might try black beans

next time). Add a cup of chopped up salad veggies (I used cucumber, green onion, grated

carrot and a bit of lettuce), add 2 T of chopped up fresh herbs (I used cilantro). Make a

thin circle of olive oil over top. Sprinkle with pepper and sea salt. Mix the salad together and eat, or refrigerate until you need it. Single serving.

Tip: beans freeze well, so if you open a can for this, throw the rest into a baggie and freeze

it flat. Then you can easily break off a chunk to defrost and add to a salad or make

complete protein with rice.


Salmon Rice Salad

Here‟s a use for your leftover brown rice. This salad is a good one because all the

ingredients are on your 80% list. I toss all the ingredients into a lunch container, so the

measurements are rough - be creative and use what you love!

Start with leftover brown rice (around 1 c)

Add:

1/2 c or more chopped up cucumber, tomato, grated carrot or other salad veggies

1 sliced green onion

2 T of fresh cilantro

a handful of arugula or whatever salad greens you have on hand, torn up dump a can of drained salmon over top

slosh 1 TB of olive oil over top

squirt some lemon juice over that

sprinkle with pepper

Refrigerate until lunchtime and then mix it up and enjoy. Single serving.


Detox Cookbook Dinners

Porcupines

My Mom used to make porcupines for Sunday dinner. They're an easy throw-in-the-oven-

and-forget-about-it kind of meal. She told me her recipe from memory. I also found it in

an old recipe book and the facing page has a recipe that starts "Boil the rabbit in water....". Yikes, makes me want to be a vegetarian. Until then, here's a detox-friendly version of

porcupines for your own Sunday dinner. Remember: “T” is for tablespoon, “t” is for

teaspoon and “c” is for cup.

For the porcupines: 1 lb extra lean ground beef

1/4 c chopped onion

2 cloves of garlic pressed or chopped

1 t salt 1/2 t pepper

1/2 t of oregano and thyme

1 1/2 c cooked brown rice

For the sauce:

1 red pepper

2 medium tomatoes

Wash and cut the red pepper into 4 slabs. Put under the broiler until it begins to blacken,

turn. Then let the pieces cool while you pre-heat the oven to 350 degrees. Meanwhile

blend together the porcupine ingredients using a wooden spoon or stiff rubber spatula.

Form into 9 balls (roughly 1 1/2 inch) in a 8x8 pan or similar sized casserole dish. Puree

the tomatoes and red pepper well and pour it over the porcupines. Bake one hour covered, turning the meatballs at 30 minutes. Check again at 45 minutes, if the sauce is still watery,

bake the rest of the time uncovered. 4 servings.

Indian-Style Lentils

This made enough for me to have twice and freeze the same amount for week 2. Lentils

have lots of fibre so they'll help you feel full.

Heat a T of oil in a saucepan. Add a chopped onion and cook until it begins to soften.

Sprinkle with 1 tsp of curry, cumin and coriander, a 1/4 tsp of salt and a sprinkle of

pepper. Add a couple nickel-size slices of fresh ginger and press or chop in 2 cloves of

garlic. Add 1 1/2 cups of lentils, 2 c of stock and 2 c water.

Bring all the ingredients to a boil while you scrub up a couple carrots (peel if they're not

organic). Slice them in. Let everything simmer with the lid off-center for 30-40 minutes

until the lentils are soft. Check if they need more salt, I start with just a little because the stock is often salty too.

When the lentils are done, let them cool a bit and they'll thicken. I sometimes puree half of

it (with the fresh ginger) so it's got a nice thick texture. Serve on brown rice. Another option is to water the lentils down enough to make soup. 4-6 servings.


Mexican Meatballs

Sometimes food seems bland on the detox so I thought I would make some spicy meatballs. This recipe makes 18-20 meatballs and they freeze well, so they're a convenient

way to add protein to your meals. Add a couple to a veggie soup, or add them to sautéed

onions and peppers to serve over brown rice, or better yet, wrap them up with avocado

slices and homemade salsa in a romaine lettuce leaf for a wrap.

1 pound of ground pork

1/4 c onion chopped fine

1/2 t salt 1 t cumin

1-2 t chili powder depending on your love for hot

2 cloves of garlic pressed, or chopped fine

Mix all the ingredients by hand or with a wide spoon or rubber spatula. Chill for 1/2 an

hour. Then heat 1-2 T of oil in a frying pan. Roll the meat into 1 - 1 1/4 inch balls, place in

the pan and flatten a bit to ensure they'll cook through. Cook over medium heat and flip

them when they're browned on the bottom. When they're cooked, put them on paper

towels to absorb any extra oil. Share with friends or store extras in the fridge or freezer for future detox meals. Makes 18-20 meatballs.

Salmon and Bok Choy

This is an 80% meal that makes dinner and lunch for the next day, just warm it gently in

the microwave.

Heat your oven to 350 degrees. Salt and pepper two salmon fillets, sprinkle with dried

dill. Place them on a baking sheet and bake for 10-15 minutes until the salmon is done to

your liking. Flake it with a fork to check, thicker salmon chunks will take longer. While it

cooks put a T of sesame or olive oil in a frying pan over medium high heat. Squeeze in a

clove of garlic and a slice of fresh ginger. Chop up half a small white onion and add to the oil. While it cooks wash and cut up a head of bok choy. Slice the stalks width-wise like

celery and try to cut the green bits small (slice in a couple different directions) so you don't

get long stringy green bits in your dinner. Add all the bok choy to the pan and salt and

pepper it. Put a lid on it and let it steam for 3-5 minutes, tossing occasionally until it's done to your liking. I like it best when the white stocks are still crunchy but the green is

wilted. Remove the ginger before eating. Serve the bok choy with the salmon. Two

servings.

Stir Fried Veggies and Rice

This recipe is a good stand-by during a detox because it's fast, especially if you're using leftover rice. Use whatever veggies you want and switch it up during the detox.

Pour in a 1 T of sesame oil into a frying pan over medium high heat. Add a thin slab of

fresh ginger and a clove of garlic, chopped or pressed. Cut two carrots into matchsticks

and add them to the oil. Cut a quarter chunk from each of a red and green pepper and cut into thin slices. Slice up a couple stocks of bok choy. Add and toss it in the pan. Add a

sprinkle of Chinese Five Spice. Sprinkle it all with sesame seeds. Continue tossing until

the veggies are done enough to your liking. If you're using leftover rice, you can add it to


the pan to fry it all together. Otherwise just serve the veggies on top. Remove the ginger

before eating. Single serving.

Veggie Spaghetti

Miss your slurpy spaghetti? There just happens to be a veggie that can help you fake it, it's called spaghetti squash and it's not hard to make once you get the hang of it.

Here‟s how to do it:

If you‟re a squash newbie - go to the produce section where they live (usually with the potatoes and onions). Spaghetti squashes are not the squat warty green ones, or the light

brown pear-shaped ones (those are butternut, my fave). They‟re the big oval yellow ones.

Adopt it and bring it home. With a big chef‟s knife cut your squash lengthwise in two and

scoop out the guts and seeds with a spoon (you might need to scrape a bit, put some muscle into it). I usually spread out an old page of newspaper for scraping seeds into, then

it's easy to crumple up the mess and throw in the composter. When your squash is gut-

free, find a flat-bottomed microwave- or oven-friendly dish it will fit cut-side down in. Put

your squash in it and add an inch of water. Use your microwave or oven to cook it.

Microwave instructions:

As the wise popcorn bags tell you, all microwaves‟ wattage vary. Mine is pretty high-

powered so I start with 10 minutes. You want the inside of the oven to be steamy when it‟s

done, so add more time if needed. Let your squash sit in the microwave for another 10 minutes to thoroughly steam.

Oven instructions:

Set your oven to 350 degrees and put the squash in for 30-45 minutes to get it cooking. Take your squash out of the pan with an oven mitt. It will be very hot and wet and steamy

so be careful. I‟ve used a tea towel and don't advise it. Trying lifting the squash with a fork

in one hand and support it with a silicon mitt or potholder with the other.

Once cooked, put your squash round side down on a plate and with a fork, run the tines lengthwise along the inside of the squash and free your spaghetti from its squash prison.

Put the spaghetti in a serving bowl and keep forking the inside of the squash until you've

freed all the cooked bits. If your squash was big you might still have some uncooked

spaghetti inside. Just add more water to your pan if needed and put it back in the microwave (try 5-8 minutes) or oven (15-20 minutes) to cook the rest.

To serve it, toss your spaghetti with butter, garlic, salt and pepper and your favourite italian

herbs like oregano, basil and thyme.

Another option is to chop and seed a couple fresh ripe tomatoes and add it to your serving

bowl with a slosh of olive oil, salt and pepper, herbs, and garlic. Let it sit and mingle while

you steam your squash. Toss it with your spaghetti when it‟s done. 2-4 servings depending on the size of your squash.


Detox Cookbook Soup & Stew

Corn Chowder

I miss creamy textures when I detox and that‟s why I like this soup. It‟s got great flavour

and freezes well too.

1 chopped onion 1 T olive oil

2 garlic cloves

3 c organic chicken stock (check the ingredients, organic brands usually have the

ingredients you can eat on the detox)

2 medium sweet potatoes peeled and chopped into 1/2 inch bits 2 c frozen corn

salt and pepper

spice options: oregano and basil if you want it mild or chili powder or cajun spices if you

prefer spicy

Fry the onion in the oil for a couple minutes and add the garlic, either pressed or chopped

fine. Then add the stock and potato bits, bring to a boil, and simmer until the potatoes are

starting to get soft. Add the corn and salt and pepper to your taste (some broths are more salty than others so you may not need much). Add your favourite spices. Simmer for 5

more minutes. Put half of the soup in a food processor or blender and puree it. Add it back

and check the seasoning before serving. 4 servings.

Chick Pea Tomato Stew

This is good on its own or served over brown rice.

1 T olive oil

1 medium onion chopped

3/4 lb of ground turkey or chicken

3 garlic cloves 3 1/2 c of pureed fresh tomatoes

2 t of chipotle or a small chopped jalapeño

1 t cumin

1 t rosemary or oregano 1 19 oz (540 ml) can garbanzo beans

4 c of your favourite veggies. I used matchstick cut carrots and frozen corn

Fry the onion in oil, add the ground meat and garlic. Cook until the meat is cooked through.

Add the other ingredients, except the beans cover and simmer, stirring once in a while. When the veggies are nearly cooked to your liking, add the beans. 4 servings.


About Corilee

Corilee Fox is a yoga teacher as well as a day jobber, a blogger

(www.corileefox.com) and a Mom of two busy little boys. In the

midst of all that she tries her best to eat well and that involves

detoxing once or twice a year to keep her on a healthy track. She's always on the lookout for new interesting detox recipes and hopes

that by sharing them with others, they can get the most out of their

detox progams too. You can reach her at

[email protected]

http://www.corileefox.com/

mailto:[email protected]

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