The One Week Detox – Kitchen Princess Style

Update: For my 2013 detox plan, visit:  http://allyjanegrossan.com/2013/02/03/one-week-detox/ 

Ladies and gents….I’m proud to say I’ve done it. I’ve out-Gwenethed Gweneth and beaten all odds. Six days of detoxing down, zero to go. I feel fantastic, slimmer, healthier, brighter, smarter and more fabulous. It was not easy, it was a battle of will and determination against myself and I won. I couldn’t have done it without myself, me or I and I want to thank all of us.

But seriously, if you’re thinking about starting a detox (conveniently I’ve listed all the meal plans, recipes and shopping lists you’ll need below) you have to rely on no one but yourself. It might seem like a good idea to do it with someone, but in the end you will end up convincing each other otherwise (I speak from experience). It’s hard, but it’s not that hard. It’s only 6 days out of your long life. Does it seem like you NEED to eat those chocolates now? Well, you don’t. You can have them when you’re done and you’ll be much happier for it. They key is snacking on raw almonds, tea, coconut water, fruits and vegetables.

I’m going to reiterate the rules from my first post to save you the misery of back-tracking. I’ve also added some post-detox wisdom. Again, the inspiration for this detox came from GOOP, but I think my version is better. Also, I did it for 6 days due to travel plans, but if you want to do 7, just repeat one of the daily menus.

The Rules

1.       No sugar, salt, carbs, caffeine, alcohol. Stick to the meal plan EXACTLY or a close variation of it. Trust me I know life is unpredictable, but for a few days, be predictable. The basic principal is mostly vegetables during the day and some protein for dinner or lunch. I’ve found that having protein for lunch makes getting through the day a lot easier.

2.       Do not cheat. Once you cheat, it’s all over.

3.       Do not try and make your own juice in a juicer as Gweneth suggests. It’s expensive and annoying to clean up. Seriously, just splurge and buy it. I guarantee that if you live or work in Manhattan or Brooklyn, somewhere near you is a place that will sell you delicious, fresh squeezed vegetable and fruit juice for about 5 dollars a glass. If not, there are those horrible Odwalla alternatives…but no cheating remember.

4.      On that note, experience the genius that is Trader Joe’s. I couldn’t have made it without their individually packaged raw almonds or beet and carrot juice. For cheap staples, you’ve got to go to TJ’s. This whole endeavour would have been a lot more expensive without it.

5.       Buy lot’s of yummy herbal teas. Since you will not be eating sweets or salty things of any kind, you need something to look forward to. I rely heavily upon my 3:30 snack of pretzels or sour patch kids or potato chips on a particularly slow day, but during this detox all you have is TEA. Try to vary it: I like lemon, chamomile, peppermint and ginger. Remember, no caffeine! Drink as much tea as you want and bring tea bags with you wherever you go.

6.       No caffeine. Okay, that is just completely absurd. I literally cannot function without it, so I allowed myself green tea. I’m one of those people that gets insane migraines and extreme cranky spells when I don’t have my cup of coffee. I also dappled in some black tea, but green tea just feels greener and more detox-y. My favorite kind of green tea is Genmaicha which is green tea with toasted brown rice.

7.       This relates to #4, but…buy a bag of unsalted almonds (or better yet…those individual packs at Trader Joe’s which are only $5.00 for fifteen or something.) You are going to be hungry and almonds are very satisfying and crunchy. But don’t eat too many, Almonds contain arsenic. Avocados with lemon are also a great filling snack.

8.       Plan your meals ahead (like days ahead) and do all the shopping beforehand. You don’t want to encounter the delicious things in the grocery store once you have started. There’s a COMPLETE shopping list below. I’ve done all the work for you, you’re welcome.

9.       You can eat meat! This is not a fast. It’s designed to make your stomach and intestines work a little harder and leave you a bit peckish…not starve you to death. You should  stick with chicken and fish because steak doesn’t exactly scream detox and hey…have a burger to celebrate when you’re done.

10. Black pepper and ginger are your BFFs!!! Detoxing is all about eliminating salt, sugar and preservatives. Obviously you need a little flavor and pepper and ginger are in my opinion, the best sources of this.

11. You can eat out if you must. Obviously, when detoxing it’s best to know exactly what’s going into your food, i.e. you are preparing it; but if you need to, there are places that are detox friendly. Since you basically can’t trust anything that’s not a raw or steamed vegetable, stick to those. Whole Foods’ salad bar is a great place for organic steamed vegetables, but you should be okay with raw veggies at any salad bar. If you absolutely have to go to a restaurant, try to pick something Japanese. That way you can order a miso soup, steamed edamame beans and a seaweed salad and not veer off course.

The Shopping List

I HIGHLY recommend you go to Trader Joe’s, but if not, a regular super market will do. This list is for all the food mentioned on my meal plan below. I ate out for two dinners, so it is by no means absolutely complete….but it’s pretty close. 

Produce 

You are going to eat a lot of these, so make sure there are vegetables and fruits you like. I happen to love all vegetables, but if you don’t like kale, use spinach. Don’t like peas? Use broccoli. There is a lot of fruit and vegetable snacking, so you may want to buy certain items by themselves later in the week. I’ve but a * next to items that don’t need to be included in your first shopping trip. 

3 lemons

1 lime

1 large box of raw, chopped Kale

1 pink of blueberries*

3 pieces of fruit (peaches or oranges)

2 pints of blackberries*

1 bunch parsley

1 small bag of baby carrots

1 small piece of fresh ginger

1 head of garlic

1/2 pound fresh green beans

3-4 apples

4 avocados

2 cucumbers

butter lettuce

Dry Goods

1 bottle of sesame oil

1 bag of raw almonds (or individual packets)

1 bottle of Tamari or Shoyu (lower sodium soy sauce)

1 bottle of rice vinegar

1 can chick peas

Green tea (I like Genmaicha)

Peppermint tea or other

1 tub white miso

1 package dried wakame

1 bottle beet and carrot juice or just fresh carrot juice

2 large shallots

3-4 bottle of coconut water (unsweetened)

Meat & Fish

3 small chicken breasts

1 small piece of white fish

The Meal Plan

Day 1

7:30 am Glass of hot water with 1 Tbs lemon juice

8:00 am peppermint tea

9:00 am Veggie juice from cart with carrots, spinach, lemon, apple, kale

10:00 am Green tea

12:00pm Raw kale with Carrot Ginger Dressing and one small avocado

1:30 pm small bag of almonds

3:30 pm small box of blackberries

6:00 pm snack while making dinner: hummus and raw green beans

6:30 pm ¼ pound chicken breast, cooked with only pepper, ginger, garlic, a tiny bit of soy sauce and sesame oil. Steamed green beans.

Day 2

7:30 am Glass of hot water with 1 Tbs lemon juice

8:00 am peppermint tea

9:00 am Veggie juice from cart with carrots, spinach, lemon, apple, kale + lemon (seriously, the lemon makes all the difference)

10:00 am Green tea

12:00pm ¼ chicken breast with green beans (leftovers)

1:30 pm small bag of almonds

3:30 pm apple

5:00 hummus and cucumbers

9:30 pm raw spinach leaves and “detox salad” from whole foods

10:00 pm green tea

Day 3

7:30 am Glass of hot water with 1 Tbs lemon juice

9:00 am Veggie juice from cart with carrots, spinach, lemon, apple, kale + lemon (seriously, the lemon makes all the difference)

10:00 am Green tea

12:00pm Cucumber and avocado soup

1:30 pm small bag of almonds

3:30 pm detox hummus and carrots and green tea

5:30 pm Seaweed salad

9:00 pm Miso soup with wakame

10:00 pm peppermint tea

Day 4

10:00 am Glass of hot water with 1 Tbs lemon juice

10:30 am Beet and purple carrot juice from Trader Joe’s

11:30 am Steamed kale and shallots with fish and pesto

1:00pm Coconut water

2:00 pm peppermint tea

3:00pm small handful of almonds

7:30 pm miso soup and steamed veggies, seaweed and black beans, sesame tahini sauce with Kukicha (from Angelica Kitchen)

9:00 pm chamomile tea

10:00 pm 1 white peach (I deserved it)

Day 5

9:00 am Glass of hot water with 1 Tbs lemon juice

10:30 am Beet and purple carrot juice

11:00 am 1 cup of blueberries

12:00 pm 1 apple and green tea

1:00 pm Ginger scallion and sugar snap pea stir fry

2:00 pm butter lettuce and ginger carrot dressing

4:00 pm coconut water

6:00 pm miso soup with onions

7:00 pm parsley tea

8:00 pm butter lettuce, avocado and carrot ginger salad

9:00 pm 1 orange

Day 6

7:00 am Glass of hot water with 1 Tbs lemon juice

8:30 am Green tea

10:00 am 1 cup of blackberries

12:00 pm butter lettuce salad with carrot ginger dressing

3:00 pm coconut water

6:00 pm Ginger scallion and sugar snap pea stir fry

7:00 pm parsley tea

The Recipes

Carrot Ginger Dressing

Makes 1 1/2 cups

You will need:

8 baby carrots, roughly chopped
1 large shallot, peeled and roughly chopped
2 tablespoons roughly chopped fresh ginger
2 tablespoons rice wine vinegar
1/4 cup roasted sesame seed oil

Method:

1. Mix the carrots, shallot and ginger in the bowl of a food processor. Chop until finely ground, then slowly add the liquids. Keeps for up to a week in the fridge.

Detox Chicken

Makes 2 servings:

You will need:

3/4 lb chicken breast lightly pounded out and split into two portions

1 scallion, chopped

1 clove garlic, chopped

1 Tbs ginger, 1/2 chopped, 1/2 grated

2 Tbs soy sauce

2 Tbs sesame oil

1 Tbs vinegar (rice, sherry, balsamic….really anything will work)

Method:

1. Marinate the chicken with everything, reserving 1 Tbs of sesame oil. 20 minutes will suffice, but feel free to do it overnight if you have the time.

2. Preheat over to 375. In an oven-proof skilled heat the reserved sesame oil. When the oil is hot, pour the chicken and all of it’s marinade into the pan. No not disturb the chicken for 5  minutes, then flip and cook the other side.

3. You will then transfer the skillet to the oven. The time will depend on the thickness of your chicken. Very thick = 10-15 minutes, less times if you think its done.

Detox Hummus

Makes 4 servings

You will need:

1 can chickpeas, drained (some liquid reserved)

1/4 cup sesame oil

2 Tbs italian parsley

1 garlic clove, chopped.

Method:

1. Pulse all dry ingredients in the bowl of a food processor with a tiny bit of the can liquid. It will be very slow going and the food processor will appear to be working very hard. When the chickpeas are almost completely chopped, add the sesame oil and continue to blend until very creamy.

Cucumber Avocado Soup (from GOOP)

You will need:

1 whole cucumber (peeled mostly and seeded)

Zest of 1 lime

2 Tbs lime juice

2 small avocados

A tiny pinch of salt

Method:

1. Place all of this in a blender and mix until liquefied. You may need to add a pinch of water if it’s too thick.

Detox Pesto

You will need:

1 cup Italian parsley, roughly chopped

5-6 almonds, roughly chopped

2 garlic cloves

3 Tbs olive oil

Method:

1. Blend all the dry ingredients until they will blend no more in a food processor. Slowly add the olive oil. I think I’ll serve mine with steamed fish tonight.

Steamed Kale and Shallots

You will need:

1-2 cups chopped Kale (Whole Foods now sells it already chopped in salad boxes)

1 small shallot, chopped across the middle into ribbons

1 Tbs lemon juice

Method:

1. Bring 1-2 cups of water to boil in a large pot with a steamer basket. When there is signifigant steam rising, add the kale and shallots and cover. Cook for 2-3 minutes until tender. Remove the kale and shallot with tongs. You can keep using the pot and water to steam other things like the fish in the following recipe.

Steamed white fish with Detox Pesto

For 2 servings

You will need:

1/2 pound of white fish (halibut, doc, tillapia, sea bass, it doesn’t really matter)

2 Tbs Detox Pesto (recipe here)

Method:

1. Coat the fish in half of the pesto and let it marinate for 5-10 minutes. You might want to cut your fish into two manageable portions at this stage.

2.. Following the steaming directions from the kale recipe, place the fish pieces onto the steamer basket and cover the pot (water should already be steaming) and cook for five minutes.

Ginger Scallion Chicken and Sugar Snap Pea Stir Fry

Makes 2-3 portions

You will need:

2 boneless chicken breasts (cut into stir-fry sized pieces)

3 scallions, chopped

1 1/2 cups sugar snap peas or snow peas

1 tbs ginger, chopped

1 tsp sesame oil

1 tsp soy sauce (tamari or shoyu is best)

1 tsp rice vinegar

black pepper

Method:

1. Marinate the chicken in the soy sauce, 1/3 the scallions, ginger and vinegar with a tiny hint of sesame oil for 10-15 minutes.

2. In a large skillet (the one I used wasn’t really big enough) heat the sesame oil and add the chicken in a single layer. Cook undisturbed for 5 minutes, then flip with tongs.

3. Add the rest of the scallions and the peas to the skilled and stir fry for 5 more minutes.

Miso Soup with Wakame and Scallions

Makes 1 serving

You will need:

1 Tbs organic miso paste, found here or in the fridge at your health food store (try to go for an expensive organic brand since the traditional Japanese brands, while delicious are full of salt)

1 tsp dried wakame, found here or at most supermarkets in the “oriental” section

1 Tbs chopped scallions (or thinly sliced onion)

water

Method:

1. Bring a kettle of water to a boil.

2. In a bowl, pour the boiling water over the wakame and scallions. Let it sit for 2 minutes, then drain. Add the miso paste and 1-2 cups of hot water, mix and enjoy.

Parsley Tea

You will need:

1/2 cup parsley leaves

Method:

1. Break up the leaves with your hands into a tea pot or the basket of a mesh tea strainer (you want to keep the oils). Pour boiling water over the leaves and steep for 10-15 minutes. Halfway through the steeping, mix and mash the leaves with the handle point of a wooden spoon.


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