Gall Bladder Menu 394e1w
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GallbladderAttack .com
30 Day Gallbladder Menu Plan: Phase 1
Deborah Graefer, Licensed Acupuncturist © 2011 760-632-8089 www.GallbladderAttack.com 1
Introduction to 30 Day Gallbladder Menu Plan This 30 day menu plan is designed for someone who has just had a gallbladder attack or is having them frequently and wanting to prevent them. Usually such a person is either not able to eat anything without pain, or is afraid of having another attack. Even individuals with the same diagnosis will react to the same foods in different ways. Therefore, this 30 day plan is assuming that you want to be especially careful. So even if you can get away with more, the suggestion is that you stick to the plan for the 30 days. You will not starve on this diet. The most important rule to follow is to eat small amounts and single foods. In other words, do not eat a variety of foods at one meal for this time period. It is much easier on your digestive system. If you find you cannot follow this diet and have no problems with eating, then you can advance to a week farther along. Simplicity is the key here. Do not be afraid that you are not getting enough. If you are hungry, increase your portions slightly, but that you are more likely to get into more trouble with more food than less. The main goal for the first 30 days is first, to get and keep you out of pain by means of food and lack of offending foods. Secondly it is designed to clear obstructions in the body/gallbladder and liver. The lighter foods you eat, the easier this happens. Heavy foods obstruct. Therefore this time is primarily fruits and vegetables. The lighter the food in your body, the easier it is for the body to accomplish it’s own healing. Eating one food per meal is ideal, but most of us are not willing to stick with that. Therefore, some simple recipes are provided for you here. The first 2 days on this suggested program is a diet of grapes only. (Organic is preferred. If you can only find commercial, rinse them well in a fruit and vegetable rinse or soak in a bowl of water to which you have emptied two capsules of Betaine Hydrochloric Acid.) Do not eat any other food during these 3 days. DO NOT EAT GRAPES IF YOU ARE DIABETIC OR INSULIN RESISTANT. SKIP THIS ENTIRELY. (If you are unwilling or unable to do this, then skip to day 4.) The amount and timing of your grape meals is important. Eat 2-3 oz every 2 hours for 12 hours – for example 7 to 7, or 8 to 8, etc. Having a maximum of 4 lbs of grapes is ideal; 5 is absolute max. This will give your system a chance to rest while keeping your blood sugar balanced at the same time. Eat at least some of the skins and seeds if your grapes contain seeds. Buy at least 2 different kinds of grapes for variety. If you find, like many do, that you feel really good eating just grapes, you can continue quite safely for 7 days. If you chose to do this, follow days 4, 5 and 6 longer. In other words, extend your transitioning from grapes into other foods for 3-6 days. Then pick up where you diverted from the rest of the menu plan. You can use grapes for a meal from now on and can start your day with them as well. DO NOT MIX GRAPES WITH ANY OTHER FOODS OR DRINKS. Eat them alone. Drink water ½ hour before or 1 hour later but not with your grape meal. Drink your hot water upon rising the first 2 days and wait at least 20-30 minutes before eating your grapes. The grape diet was used for years as a means of cleansing and healing, just as described, in different parts of the world. If you do not want to eat grapes, you can substitute ½ of a papaya for the first 2 days. Again, if you have diabetes or insulin resistance, skip the grapes as they have too much sugar. Even the vegetable juices need to be 2
altered. Use greens (celery, beet greens, parsley, 3-4 leaves of spinach, ginger and only one half of a carrot and 1/8 of a small beet. You may be better off with Parsley Tea than vegetable juice. Avoid the fruit recipes altogether. After the first 3 days of week one, (which is liquids or grapes only) the Beet Recipe can be eaten every 2 hours. Keep some prepared and in the refrigerator at all times. Eat 1/8 (a large tablespoon) to ¼ cup at a time. It won’t hurt to eat more if you are hungry, but eat as little of food as possible during this month. You will notice there are many raw foods on this diet. Raw foods contain live enzymes which aid digestion and help your body to cleanse. You can eat soup with your raw foods if you do not feel satisfied. You will also note the lack of protein. This is intentional as the proteins are harder on digestion and contain fats as well. The first protein is introduced in week 2 with quinoa. Quinoa is a grain that few people are allergic too and is high in protein. One cup can contain as much as 22 grams of protein. Do not feel that you are going to suffer without protein. Your body will appreciate the break and so will your gallbladder. There are no food allergens on this diet. It is all easily digestible. But everyone is different. Even though steps have been taken to remove all possible triggers, there are no guarantees. So go slowly. And if you feel any discomfort with a particular food, leave it. You do not need to eat it because it is listed on this diet. Please listen to your own body. If apples, for example, give you uncomfortable gas, exclude them. And if one or other food or recipe makes you feel good, use it whenever you need to. Follow very closely to the diet in of foods. Recipes, however, can be varied. You are welcome to mix and match recipes from previous weeks as you reach that week. At the end of the month these foods can all be used in any order. The amount of starchy foods such as quinoa, brown rice, sweet potatoes and winter squash are limited on purpose. The less starches, the more the body is able to cleanse. Your body is in a state of stagnation; cleansing is needed. Moving is needed. When you begin adding in grains (rice and quinoa) keep the portions small. Start with ¼ to ½ cup. And pay attention to every new food you add in. If you feel somewhat sluggish, or any discomfort with grains (and some will) discontinue them for now. The same may be true for the lentils. Listen to your body. The mushrooms are a possible allergen for some people. If you have any suspicion that you may have Candida or any other problem with fungus or yeast, please omit the mushrooms from your diet. For others, I have included it as they are a hearty addition for those who are missing the meats or fish.
How to Continue From Here Gradually begin to add in more vegetables, more starchy vegetables, but keeping your mainstay greens, salads and beets. The first protein to add in would be the Clearvite Pea or Rice Protein which has gallbladder and liver . This is good for Week 5. Fish would be next, in small portions like 3 oz. Start with fish once a week on Week 6 and if all goes well, take small portions once and then twice a week. You must be pain free for at least 2 weeks before you add this fish. Use the quinoa for your protein source, or the Pea or Rice Protein until that time.
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Supplements The only supplement you need for the first week, while you are eating so little is OPA or Phosphoric Acid which comes in the Gallbladder Starter Kit. It thins the bile and is helpful for pain, nausea and stopping an attack. Take diluted in a little water following your lunch and dinner, or when needed. Week 2, start 2 Beet capsules 3x day. In the middle of Week 3, start taking everything as directed in the Gallbladder Starter Kit. If you are eating larger portions than recommended, you should start the supplements earlier on. Although nothing is recommended with grapes, if you are in pain, you can take the OPA during those days as well. Try to keep it separate from the grapes, if possible. If you have gallstones or sludge, the time to start the Gallbladder Detox would be with Week 4. The liquid is easy to digest. I wish you all the best with your gallbladder program, your diet and your lifestyle changes. Be sure to include a little exercise, relaxation, and a positive, hopeful attitude. Massage and acupuncture are very helpful adjuncts to your program so treat yourself!
Sincerely, Deborah Graefer, Licensed Acupuncturist, Masters in Traditional Oriental Medicine For consultations please call 760-632-808 www.GallbladderAttack.com
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Gallbladder Diet First 30 Days Menu Plan with Accompanying Recipes
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Contents: Drinks 7 Hot Water 7 Parsley Tea 7 Flax Seed Tea 8 Cucumber Water 8 Beet Water 8 Fresh Vegetable Juices
Salads 8 Cucumber Fennel Salad 8 Apple Celery Salad 9 Beet Recipe 9 Ginger Apple Salad 9 Quinoa Salad 9 Sharmila’s Salad Dressing 10 Apple Jerusalem Artichoke Salad 10 Cucumber Salad 10 Grated Apple And Beet Salad 10 Jicama And Cucumber Salad 10 Celery Root Salad 10 Jicama Sticks 11 Debbie’s Green Salad With Sauteed Portobellos
12 Steamed Asparagus 12 Steamed Peapods 12 Tante’s Green Beans 12 Vegetable Stir Fry 12 Sauteed Zucchini 12 Green Beans and Carrots 13 Baked Squash 13 Baked Sweet Potato 13 Susan’s Fennel Bake 13 Sweet Potato Snacks
Soups 14 Green Soup 14 Beet Soup 15 Squash Soup 15 Light Lentil Soup 15 Creamy Squash Soup
Desserts and Sweet Treats 16 Pear or Apple Sauce 16 Baked Pears or Apple
Warm Vegetable Dishes 11 Quinoa 11 Brown Rice 11 Portobello Mushroom Bake 11 Baked Beets
Weekly Meal Plans 17 Week 1 18 Week 2 19 Week 3 20 Week 4
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Drinks HOT WATER Use filtered water. Bring to a near boil. PARSLEY TEA Place ¼ cup of dried or ½ c fresh parsley leaves in a stainless steel pot. Add 1 ½ c water and bring to a boil. Turn off the heat and steep for 3-5 minutes or to taste. Strain and drink. During the first 30 days, do not add any honey or any other sweetener. You can add a short squeeze of lemon or lime to the tea if desired. FLAX SEED TEA Boil 1 Tbsp of organic flax seeds in 2 1/2 cups of water for 5 minutes. Steep 10 minutes. Strain and sip slowly.
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CUCUMBER WATER Dice a cucumber leaving the skin on. Place in a container of 16 oz of water and refrigerate overnight. In the morning, strain the water and throw out the cucumber. If you like mint, add a sprig of chopped fresh mint leaves before refrigerating. Add a squeeze of lemon or lime before serving. BEET WATER – Root and Leaves Wash thoroughly 2 large or 3 medium-sized organic beets with the skins on. Wash the leaves and stems and cut into 3 inch pieces. Place in a 4 quart pot filled with filtered water and bring to a boil. Cover and turn down to a low boil and cook 50-60 minutes. (You can eat the skin or stems if you like.) Strain off the liquid and keep this for drinking for the next couple of days. The beets and greens can be eaten hot with lemon juice and a little olive oil (optional after the first week), or can be cooled and added to salads. Optional – add a few stalks of celery and/or a few springs of parsley to the pot as well.
FRESH VEGETABLE JUICES Celery, carrot, beet, beet greens, parsley, ginger Use any combination of these vegetables, but only ¼ of a small beet per 12 oz glass. And use ginger sparingly, the size of ½ of a segment of your pinky finger to start, and not more than one segment.
Salads CUCUMBER FENNEL SALAD 1/2 peeled cucumber diced, 4 T. diced fennel root 1/2 crispy red apple diced, 2 majool dates pitted and diced, 1/2 lemon –juice of and dash of cinnamon ( optional)Mix all together and chill for 30 minutes to enhance flavor.
1/2 cucumber 4 Tbsp fennel root 1/2 crispy red apple 2 dates 1/2 juice of lemon dash cinnamon ( optional)
APPLE CELERY SALAD 3 med. size apples, cored, peeled and diced 1 1/2 c. celery, sliced and ½ c. water chestnuts, chopped. Dressing 2 tsp. honey, Dash of ground allspice, Dash of ground ginger, 1 tsp. lemon juice. Pare and quarter, core and dice 3 apples. Stir in celery and chestnuts. Blend remaining ingredients in 1 cup and pour over mix.
3 medium apples 1 1/2 celery 1/2 cup water chestnuts 2 tsp. honey dash ground allspice dash ground ginger 1 tsp. lemon juice 8
BEET RECIPE Coarsely grate 1 large organic beet or beetroot (raw) washed (not peeled unless not organic) Add juice of lemon to taste (about 1/4 lemon)1-2 Tbsps flax oil (Flax oil is by far the superior choice here as it is an omega 3 essential fatty acid, but if you are insulin resistant or diabetic, use olive oil and not flax.)
1 organic beet (beetroot) 1/4 juice of lemon 1-2 Tbsp of flax oil or olive oil
GINGER APPLE SALAD 1 crispy apple- grated with large grate, 1/2 t. ginger – large grate, 1/2 small lemon- juicedMix all together. Adjust the amount of ginger and lemon juice to taste.
1 crispy apple 1/2 tsp. ginger 1/2 small lemon
QUINOA SALAD ½ cup cooked quinoa, warm or cold (see cooking instructions in warm dishes), ½ cup cooked beets (cooled), ½ cup frozen peas, thawed in warm water, ¼ cup grated carrots, 2-4 cups of baby greens mix and add-fresh basil or spinach (optional). Add Sharmila’s Dressing below and mix before serving.
1/2 cup cooked quinoa 1/2 cup cooked beets 1/2 cup frozen peas 1/4 cup grated carrots 2-4 cups baby greens mix fresh basil or spinach (optional) Sharmila’s Dressing SHARMILA’S SALAD DRESSING 3 Tbsp olive oil 3 Tbsp balsamic vinegar 1/2 juice of small lime 1/2 Tbsp honey 1/2 tsp Dijon mustard - GF dash of salt dash of pepper 2 Tbsp dill (dried) 1 small clove garlic (optional)
Mix together 3T. olive oil, 3T. balsamic vinegar, juice of a ½ small lime, ½ Tbsp. Honey, (to taste) ½ tsp salt, ½ tsp pepper, 2 Tbsp dill (dried), ½ mustard and 1 small clove garlic (optional).
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APPLE JERUSALEM ARTICHOKE SALAD 1 red crispy apple 1 stalk celery 1/3-1/2 cup Jerusalem artichoke 1 juice of small lime
CUCUMBER SALAD 1 Armenian cucumber – long 1 lime Salt & pepper to taste
1 red crispy apple diced, 1 stalk celery diced, 1/3-1/2 cup diced Jerusalem artichoke, Juice of one small lime
1 Armenian cucumber (long, unpeeled), 1 lime (juiced) and salt & pepper to taste. Thinly slice the cucumber. Cover with lime juice. Sprinkle with salt and pepper and place covered in the refrigerator. You can double the recipe as this will store well for 2-3 days. For family , mix in plain yogurt in a separate bowl.
GRATED APPLE AND BEET SALAD 1 medium organic beet 1 medium organic apple 1/4-1/2 juice of small lime
One medium organic beet, one medium organic apple, and juice of ¼ to ½ a lime. Coarsely grate the above, leaving the skin on. Season with a squeeze of lime juice.
JICAMA AND CUCUMBER SALAD 2-3 Persian cucumbers 1 medium jicama 2-3 Tbsp lime juice Salt & pepper to taste
2 or 3 Persian cucumbers (peeled and diced), 1 medium jicama (peeled and diced), 2 to 3 Tbsp lime juice and salt and pepper to taste. Toss together in a bowl and chill before serving. Leftovers are even better.
CELERY ROOT SALAD 1/2 cup Jerusalem artichoke 1 1/3 cup celery root 1/2 cup carrot julienne 2 Tbsp parsley 1/2 juice of lemon 2 tsp olive oil (optional) Salt & pepper to taste
1/2 cup chopped Jerusalem artichoke , 1 1/3 cup chopped celery root, 1/2 carrot julienne-sliced in 1” length, 2 Tbsp. chopped parsley, juice of 1/2 lemon, 2 tsp. olive oil (optional) and salt and pepper to taste. Steam the Jerusalem artichoke and the celery root for 20 minutes or until soft. Cool. Mix in a bowl with the rest of the ingredients. Adjust to taste.
JICAMA STICKS 1/2 jicama 2 stalks of celery Lime juice (optional) Salt to taste (optional)
1/2 jicama peeled and sliced in to sticks. 2 stalks of celery cut in to sticks. These are tasty plain, but you can add the following: lime juice and salt to taste. Place the vegetable sticks on a plate sprinkle with lime juice and salt to taste. 10
DEBBIE’S GREEN SALAD w/ SAUTEED PORTOBELLOS Mixed baby greens 1 beet 1 carrot 1 Portobello mushroom
1 Portobello mushroom, sliced and sautéed in water or a dribble of olive oil. Toss greens in bowl with Sharmila’s salad dressing. Garnish circumference of salad bowl with the grated vegetables. Layer the sautéed mushroom slices in the center
Warm Vegetable Dishes QUINOA 1 cup quinoa 1 1/2 cup water 1/2 tsp salt or 1/2 vegetable bullion cube
BROWN RICE 1 cup long or short-grained brown rice 2 cups water
1 cup quinoa, 1 ½ c water and ½ tsp salt or ½ vegetable bullion cube. Soak quinoa for 15 minutes in water. Rinse and drain. Bring water to boil in 2 qt pot. Add quinoa. Bring to a boil, turn down and simmer with lid on for 15 minutes. Turn off heat and let sit for 5 minutes. Fluff with a fork and serve.
1 c. long or short-grained brown rice and 2 c. water. Bring water to boil in a 4 qt pan. Add rice and bring to boil again. Turn down heat and simmer with the lid on for 45 minutes exactly. Use brown rice when you need a change from quinoa. Quinoa is less sticky and higher in protein so a better grain for this month. Have only ¼ c serving at a time.
PORTOBELLO MUSHROOM BAKE 1 large portobello mushroom 1/2-1 fennel root 1/2 large Celery root Salt Olive oil (optional)
1 large portobello mushroom sliced 1” , 1/2-1 fennel root sliced, 1/2 lg. Celery root sliced, salt and olive oil (optional).Prepare the baking pan with a light rub of olive oil if desired, Add the vegetables, sprinkle with salt and bake at 375* for 30 minutes uncovered.
BAKED BEETS organic beets olive oil 1 Tbsp balsamic vinegar
Dice unpeeled, organic beets and bake in a pan lightly brushed with olive oil and 1 TBSP of balsamic vinegar. Bake at 350 for 40-50 minutes until desired softness.
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STEAMED ASPARAGUS 1/2 lb of asparagus
Wash ½ lb of asparagus (or do the whole pound if you will eat it cold the next day). Chop or break o the ends. Steam for 5-10 minutes depending on size and desired consistency. Do not overcook. Use a steamer or place in a saucepan with a small amount of water in the bottom.
STEAMED PEAPODS
Same as asparagus above.
TANTE’S GREEN BEANS
French cut green beans –frozen 12-16 oz package, 1 tsp Summer savory, 2 garlic cloves* (optional and if able), 1 Tbsp olive oil* (if you are able) and ¾ c. water. Chop the garlic cloves and add to 4 quart pot containing ¾ c of boiling water. Add the package of green beans. Crush in your hand 1 tsp of the summer savory as you add it to the pot. Stir, cover and simmer for 5-8 minutes, depending on desired crispness. Do not overcook.
12-16 oz French cut green beans –frozen 1 tsp summer savory 2 garlic cloves* (optional and if able) 1 Tbsp olive oil* (if you are able) 3/4 cup water
VEGETABLE STIR FRY 1 cup green beans 10 mushrooms 1 stalk celery 1 stalk carrot 1 winter squash 1/2 cup water 1 cube Rapunzel vegetarian bouillon 10 water chestnuts
1 cup sliced green beans, 10 mushrooms sliced, 1 stalk celery (sliced on the diagonal), 1 carrot (sliced on the diagonal), 1 cup cubed winter squash-pre-steamed, 1/2cup water (you can use the water from steaming the squash), 1 cube Rapunzel vegetarian bouillon cube and 10 water chestnuts sliced. Water sauté the carrots and green beans. Cooks these vegetables halfway then add the mushrooms, bouillon cube and squash. Continue cooking on low until the vegetables are done.
SAUTEED ZUCCHINI
2 zucchini squash – sliced (this is not a starchy vegetable) and 1 Rapunzel bullion cube. Sautee zucchini squash in a non-stick pan with a little water and bullion. Option – Add a few beet greens at the end and cover with a lid for 3-4 minutes.
2 zucchini squash 1 cube Rapunzel bouillon a few beet greens (optional)
GREEN BEANS AND CARROTS 1 cup carrots 1 green beans 1 cube Rapunzel bouillon 1 1/2 cup water
1 c. thinly sliced carrots, 1 c. diagonally-sliced green beans, 1 Rapunzel bullion cube and 1 ½ c. water Simmer in sauce pan until tender.
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BAKED SQUASH winter squash Salt
BAKED SWEET POTATO 1 organic sweet potato
Slice winter squash such as butternut, acorn or kabocha (with the skin on) in half circles about 3/4 inches thick. Put on a baking pan, salt lightly and put in an oven uncovered for 30-40 minutes or until soft in a 350* oven.
Scrub an organic sweet potato (not a yam – yams are orange or reddish, sweet potatoes are pale orange, almost white inside)Jab a few times with a knife and bake in oven at 350 for 45 – 50 minutes.
SUSAN’S FENNEL BAKE Fennel root sliced, 8 mushrooms sliced, ½ cup carrot sliced in half and then sliced in thin strips (Julienne style), 1 cup hot water and one Rapunzel bouillon cube softened and ¼ tsp dill. Bake in a casserole dish with the lid on for 50 min. at 350°. Remove the lid and bake for 15 more minutes at 400°.
fennel root 8 mushrooms 1/2 cup carrot 1 cup hot water 1 cube Rapunzel bouillon cube 1/4 tsp dill
SWEET POTATO SNACKS 2 medium-sized sweet potatoes
Wash with a scrub brush 2 medium-sized sweet potatoes. Place on a baking sheet in the oven at bake at 350° for 50-60 minutes. Eat ½ of one with salad and another ½ alone for a snack.
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Soups GREEN SOUP One bunch parsley, 3 medium zucchini½ lb. green beans and 5 stalks of celery with leaves. Steam together for 810 minutes in large saucepan. Purée in a blender.
1 bunch parsley 3 medium zucchini 1/2 lb green beans 5 stalks of celery
BEET SOUP 5 cups water 2 chopped beets 1-2 cubes Rapunzel bouillon 1/2 juice of lemon 2 Tbsp parsley chopped (optional) salt and pepper to taste
5c. water, 2 full cups of chopped beets (or 3 medium beets), 1-2 cubes Rapunzel bouillon, juice of 1/2 lemon, 2 Tbsp. parsley chopped (optional), Salt and pepper to taste. Simmer the beets for 20-30 minutes or until the beets are tender. Then add the lemon juice, bouillon cube, salt and pepper to taste.
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SQUASH SOUP 3 winter squash 4 cups water 1 Rapunzel bouillon cube
3 cups winter squash peeled (such as butternut, acorn or kabocha) and cubed into 1” pieces, 4 cups water and 1 Rapunzel bouillon cube. Simmer all for 30 minutes on low, then blend and season to taste.
LIGHT LENTIL SOUP 4 cups water 1 cup lentils 1 Rapunzel bouillon cube 1 medium carrot 1 stalk of celery 1/2 cup chopped parsley 1/2 juice of small lemon salt and pepper to taste
CREAMY SQUASH SOUP 1 cup winter squash 4 cups water 2 celery stalks 10 mushrooms 5 fresh basil leaves or 1/2 tsp dried basil 1 Rapunzel bouillon cube celery root salt and pepper to taste
Simmer the soup with the carrots (sliced), celery (sliced) and bouillon cube until the lentils are soft. Turn o the burner and add the rest of the ingredients to taste.
1 cup cubed and peeled winter squash, 4 cups water, 2 celery stalks sliced, 10 mushrooms sliced,Celery root (peeled and sliced), 5 fresh basil leaves or 1/2 t dried basil,Salt and pepper to taste and 1 Rapunzel bouillon cube. In the 4 cups of water simmer the squash for 15 minutes then put in blender and blend till smooth. Pour back in to the pot. Add the rest of the ingredients except the basil, if fresh. Add this last. Adjust the water according to how thick or thin you like your soup.
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Desserts
and
Sweet Treats
PEAR OR APPLE SAUCE 5 or 6 ripe pears or apples 1/2 cup unsweetened pear juice or apple for applesauce 3 or 4 fresh dates 1/4-1/2 juice of lemon1 1/2 tsp cinnamon 1/2-1 tsp fresh ginger (optional) 1/2-1 tsp fresh ginger (optional) pinch of sea salt
BAKED PEARS OR APPLE 4 organic pears or apples dates- majool or honey 1 tsp. cinnamon 1 cup apple juice 1/2 cup of water
5 or 6 ripe pears or apples (sour apples are best), ½ c unsweetened pear juice or apple for applesauce,3 or 4 fresh dates (pitted and chopped), 2 Tbsp dried currants or raisins, ¼ - ½ lemon - juiced, 1 ½ tsp cinnamon, ½ 1 tsp fresh ginger ( nely grated, optional) and pinch of sea salt (optional). Core, peel and chop pears into a heavy saucepan. Add the remaining ingredients and bring to a boil. Reduce to simmer on low heat for 20 – 30 minutes. Remove from heat and mash with a potato masher for chunky consistency. Blend for a smooth consistency.
134 organic pears or apples, dates-majool or honey, 1 tsp. cinnamon, 1 cup apple juice and 1/2 cup of water. Core the fruit and push the pitted dates inside the core.Place the fruit in a baking dish sprinkle the fruit with cinnamon. Mix the apple juice with the water and pour in to the bottom of the baking dish. Place in to a 350* oven for 45 minutes or until the fruit is soft. 16
MONDAY Upon Waking Cup of filtered hot water
TUESDAY Upon waking
WEDNESDAY Upon Waking
THURSDAY
Upon Waking
FRIDAY
Upon Waking
SATURDAY
Upon Waking
SUNDAY
Week 1 Upon Waking
Cup of filtered hot water
Cup of filtered hot water
Cup of filtered hot water
Cup of filtered hot water
Cup of filtered hot water
Cup of filtered hot water
Breakfast
Beet Recipe – ¼ c. Beet Recipe – ¼ c. Beet Recipe – ¼ c.
Morning Snack
Breakfast
Morning Snack
Flax Seed
Breakfast
Morning Snack
Flax Seed Tea
Breakfast
Fresh Vegetable Juice
Morning Snack
Flax Seed Tea
Lunch
Breakfast
Morning Snack
Flax Seed Tea
Lunch Green Soup
Mid-day Snack
Green Soup
Mid-day Snack
Green Soup
Mid-day Snack
Green Soup
Lunch
Beet Recipe – ¼
Flax Seed Tea
Lunch
Mid-day Snack
Dinner
Mid-day Snack
Beets & Greens
Lunch
Breakfast
20-30 mins later 3-4 oz fresh grapes 3-4 oz fresh grapes 3-4 oz fresh grapes 3-4 oz fresh grapes 3-4 oz fresh grapes 3-4 oz fresh grapes 3-4 oz fresh grapes
Breakfast
Morning Snack
3-4 oz fresh grapes 3-4 oz fresh grapes Morning Snack
Lunch
3-4 oz fresh grapes 3-4 oz fresh grapes Lunch
Mid-day Snack
Dinner
Green Soup and Beet Recipe - 1/4
Cucumber Salad Dinner
Green Soup and Beet Recipe - 1/4
Evening Snack
Cucumber Salad
Green Soup and Beet Recipe - 1/4
Evening Snack
Fresh Vegetable Juice or Beet Water
Cucumber Salad
Evening Snack
Fresh Vegetable Juice or Beet Water
Beets and Greens 1/4 1/2 c. with lemon
Dinner
Evening Snack
Fresh Vegetable Juice or Beet Water
Fresh Vegetable Juice Dinner
2-3 oz fresh grapes 2-3 oz fresh grapes 1/2 c. blended to liquid. Mid-day Snack
Dinner
3-4 oz fresh grapes 3-4 oz fresh grapes Dinner
Evening Snack
Fresh Vegetable Juice or Beet Water
Green Soup Evening Snack
Fresh Vegetable Juice or Beet Water
Beets & Greens 1/4 1/2 c. blended to liquid.
Evening Snack
grapes - no later than 8pm
2-3 oz fresh grapes 2-3 oz fresh grapes
grapes - no later than 8pm
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WEDNESDAY Upon Waking
THURSDAY
Cup of filtered hot water
Upon Waking
FRIDAY
Breakfast
Cup of filtered hot water
Upon Waking
Breakfast
Cup of filtered hot water
Upon Waking
Week 2 Upon waking Cup of filtered hot water
Breakfast
Morning Snack
Morning Snack
1/2 Papaya
Flax Seed Tea
Morning Snack
1/2 Papaya
Flax Seed
Morning Snack
1/2 Papaya
SUNDAY
Upon Waking Cup of filtered hot water Breakfast
Morning Snack
Flax Seed Tea
SATURDAY
Upon Waking Cup of filtered hot water Breakfast
TUESDAY
Cup of filtered hot water Breakfast
MONDAY
Breakfast
Morning Snack
Flax Seed Tea
Beet Recipe – ¼ c. Beet Recipe – ¼ c. Beet Recipe – ¼ c. Beet Recipe & 1/2 Papaya Morning Snack Flax Seed Tea
Lunch
Flax Seed Tea
Jerusalem Artichoke Salad
Flax Seed Tea
Celery Root Salad
Cucumber Water
Lunch Sharmila's Quinoa Salad
Cucumber Water
Lunch Debbie's Green Salad with Portobellos
Cucumber Water
Lunch
Green Soup
Cucumber Water
Lunch
Beet Soup
Cucumber Water
Lunch
Squash Soup Cucumber Water
Lunch
Cucumber Water
Cucumber Salad
Mid-day Snack
Cucumber Salad
Dinner
Mid-day Snack Cucumber Salad
Dinner
Green Soup and Beet Recipe -
Mid-day Snack Beets and Greens 1/4 1/2 c. with lemon
Dinner
Green Soup and Beet Recipe - 1/4
Evening Snack
Mid-day Snack Fresh Vegetable Juice
Dinner
Green Soup and Beet Recipe - 1/4
Evening Snack
Fresh Vegetable Juice or Beet Water
Mid-day Snack
Dinner
Green Soup
Evening Snack
Fresh Vegetable Juice or Beet Water
Mid-day Snack
Beets & Greens 1/4 1/2 c. blended to liquid.
Evening Snack
Fresh Vegetable Juice or Beet Water
Mid-day Snack
Evening Snack
Fresh Vegetable Juice or Beet Water
3-4 oz fresh grapes 3-4 oz fresh grapes
Evening Snack
Fresh Vegetable Juice or Beet Water
2-3 oz fresh grapes 2-3 oz fresh grapes
Dinner
Evening Snack
grapes - no later than 8pm
Dinner
grapes - no later than 8pm
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FRIDAY
Upon Waking
Upon Waking
Week 3 THURSDAY
Upon Waking
Cup of filtered hot water
SUNDAY
WEDNESDAY Upon Waking
Cup of filtered hot water
SATURDAY
Upon waking
Cup of filtered hot water
TUESDAY Upon Waking Cup of filtered hot water
MONDAY Upon Waking Cup of filtered hot water
Breakfast
Sharmila's Quinoa Salad
Mid-day Snack
Cooked Beets with Green Salad
Mid-day Snack
Mid-day Snack
Lunch
Flax Seed
Morning Snack
Breakfast
Cup of filtered hot water
Breakfast
Cup of filtered hot water Breakfast
Morning Snack
Breakfast Ginger Apple Salad
Morning Snack
Parsley Tea
Breakfast Beet Recipe – ¼ c.
Morning Snack
Flax Seed Tea
Lunch
Breakfast Ginger Apple Salad Morning Snack
Parsley Tea
Lunch
Beet Recipe – ¼
Beet Recipe – ¼ c. Morning Snack Parsley Tea
Lunch
Ginger Apple c. Salad
Morning Snack Flax Seed Tea Lunch
Apple and Beet Salad
Parsley Tea Lunch
Debbie's Green Salad with Portobellos
Mid-day Snack
Lunch Celery Root Salad
Mid-day Snack
Evening Snack
1/4 - 1/2 Baked Squash
Sharmila's Quinoa Salad Mid-day Snack
Cooked Beets, Green Beans and Carrots
Mid-day Snack
Celery Root Salad
Evening Snack
Dinner
Beet Recipe with Sauteed Zucchini
Evening Snack
Evening Snack
Evening Snack
Beet Recipe – ¼
Susan's Fennel Bake Vegetable Stir Fry with ¼ c. Quinoa or with ¼ c. Quinoa Brown Rice
Dinner
Cucumber Salad
1/4 - 1/2 Baked Squash
Dinner
1/2 Papaya
Baked Sweet Potato with Steamed Beet Greens or Zucchini
Dinner
Jerusalem Artichoke Salad
Portabello Mushroom Bake with ¼ c. Brown Rice
Dinner
Light Lentil Soup
Susan's Fennel Bake
Dinner
Apple and Celery Salad Dinner ¼ - c. Cooked Quinoa
Evening Snack
Beet Recipe – ¼ c. Beet Recipe – ¼ c. Beet Recipe – ¼ c. Beet Recipe – ¼ c. Beet Recipe – ¼ c. Beet Recipe – ¼ c. Evening Snack
Fresh Vegetable Fresh Vegetable Fresh Vegetable Fresh Vegetable Fresh Vegetable Fresh Vegetable Fresh Vegetable Juice or Parsley Tea Juice or Parsley Tea Juice or Parsley Tea Juice or Parsley Tea Juice or Parsley Tea Juice or Parsley Tea Juice or Parsley Tea
19
THURSDAY
Upon Waking
FRIDAY
Upon Waking
Week 4 WEDNESDAY Upon Waking
SATURDAY
Upon waking
TUESDAY Upon Waking
Cup of filtered hot water
MONDAY Upon Waking
Cup of filtered hot water
SUNDAY
Upon Waking
Cup of filtered hot water
Cup of filtered hot water
Breakfast
Cup of filtered hot water
Breakfast
Cup of filtered hot water
Breakfast
Cup of filtered hot water Breakfast
Morning Snack
Breakfast
Morning Snack
Flax Seed Tea
Breakfast
Morning Snack
Parsley Tea
Breakfast Beet Recipe – ¼ c.
Morning Snack
Flax Seed Tea
Lunch
Light Lentil Soup
Mid-day Snack
Debbie's Green Salad with Portobellos
Evening Snack
Mid-day Snack
Cooked Beets with Cooked Beets, Green Portobello Mushroom Beans and Carrots Bake with Quinoa Green Salad
Evening Snack
Evening Snack
Evening Snack
Evening Snack
Beet Recipe – ¼
Vegetable Stir Fry with Quinoa
Dinner
Mid-day Snack
Susan's Fennel Bake with Quinoa
Dinner
Beet Recipe – ¼ c. with Quinoa
Sharmila's Quinoa Salad
Dinner Vegetable Stir Fry with Quinoa
Baked Pear
Mid-day Snack
Baked Sweet Potato and Green Salad
Dinner
Baked Beets with Steamed Asparagus left-over Quinoa
Mid-day Snack
Lunch
Beet Recipe – ¼
Ginger Apple Salad Morning Snack
Parsley Tea
Lunch
Ginger Apple c. Salad
Beet Recipe – ¼ c. Morning Snack Parsley Tea
Lunch
Apple and Beet Salad
Morning Snack Flax Seed Tea Lunch
Ginger Apple Salad
Parsley Tea Lunch
Sharmila's Quinoa Salad Mid-day Snack
Lunch
Mid-day Snack
Steamed Peapods
Light Lentil Soup
Dinner
Jerusalem Artichoke Salad
Susan's Fennel Bake with Quinoa
Dinner
Celery Root Salad Dinner Creamy Squash Soup
Evening Snack
Beet Recipe – ¼ c. Beet Recipe – ¼ c. Beet Recipe – ¼ c. Beet Recipe – ¼ c. Beet Recipe – ¼ c. Beet Recipe – ¼ c. Evening Snack
Fresh Vegetable Fresh Vegetable Fresh Vegetable Fresh Vegetable Fresh Vegetable Fresh Vegetable Fresh Vegetable Juice or Parsley Tea Juice or Parsley Tea Juice or Parsley Tea Juice or Parsley Tea Juice or Parsley Tea Juice or Parsley Tea Juice or Parsley Tea
20
30 Day Gallbladder Menu Plan: Phase 1
Deborah Graefer, Licensed Acupuncturist © 2011 760-632-8089 www.GallbladderAttack.com 1
Introduction to 30 Day Gallbladder Menu Plan This 30 day menu plan is designed for someone who has just had a gallbladder attack or is having them frequently and wanting to prevent them. Usually such a person is either not able to eat anything without pain, or is afraid of having another attack. Even individuals with the same diagnosis will react to the same foods in different ways. Therefore, this 30 day plan is assuming that you want to be especially careful. So even if you can get away with more, the suggestion is that you stick to the plan for the 30 days. You will not starve on this diet. The most important rule to follow is to eat small amounts and single foods. In other words, do not eat a variety of foods at one meal for this time period. It is much easier on your digestive system. If you find you cannot follow this diet and have no problems with eating, then you can advance to a week farther along. Simplicity is the key here. Do not be afraid that you are not getting enough. If you are hungry, increase your portions slightly, but that you are more likely to get into more trouble with more food than less. The main goal for the first 30 days is first, to get and keep you out of pain by means of food and lack of offending foods. Secondly it is designed to clear obstructions in the body/gallbladder and liver. The lighter foods you eat, the easier this happens. Heavy foods obstruct. Therefore this time is primarily fruits and vegetables. The lighter the food in your body, the easier it is for the body to accomplish it’s own healing. Eating one food per meal is ideal, but most of us are not willing to stick with that. Therefore, some simple recipes are provided for you here. The first 2 days on this suggested program is a diet of grapes only. (Organic is preferred. If you can only find commercial, rinse them well in a fruit and vegetable rinse or soak in a bowl of water to which you have emptied two capsules of Betaine Hydrochloric Acid.) Do not eat any other food during these 3 days. DO NOT EAT GRAPES IF YOU ARE DIABETIC OR INSULIN RESISTANT. SKIP THIS ENTIRELY. (If you are unwilling or unable to do this, then skip to day 4.) The amount and timing of your grape meals is important. Eat 2-3 oz every 2 hours for 12 hours – for example 7 to 7, or 8 to 8, etc. Having a maximum of 4 lbs of grapes is ideal; 5 is absolute max. This will give your system a chance to rest while keeping your blood sugar balanced at the same time. Eat at least some of the skins and seeds if your grapes contain seeds. Buy at least 2 different kinds of grapes for variety. If you find, like many do, that you feel really good eating just grapes, you can continue quite safely for 7 days. If you chose to do this, follow days 4, 5 and 6 longer. In other words, extend your transitioning from grapes into other foods for 3-6 days. Then pick up where you diverted from the rest of the menu plan. You can use grapes for a meal from now on and can start your day with them as well. DO NOT MIX GRAPES WITH ANY OTHER FOODS OR DRINKS. Eat them alone. Drink water ½ hour before or 1 hour later but not with your grape meal. Drink your hot water upon rising the first 2 days and wait at least 20-30 minutes before eating your grapes. The grape diet was used for years as a means of cleansing and healing, just as described, in different parts of the world. If you do not want to eat grapes, you can substitute ½ of a papaya for the first 2 days. Again, if you have diabetes or insulin resistance, skip the grapes as they have too much sugar. Even the vegetable juices need to be 2
altered. Use greens (celery, beet greens, parsley, 3-4 leaves of spinach, ginger and only one half of a carrot and 1/8 of a small beet. You may be better off with Parsley Tea than vegetable juice. Avoid the fruit recipes altogether. After the first 3 days of week one, (which is liquids or grapes only) the Beet Recipe can be eaten every 2 hours. Keep some prepared and in the refrigerator at all times. Eat 1/8 (a large tablespoon) to ¼ cup at a time. It won’t hurt to eat more if you are hungry, but eat as little of food as possible during this month. You will notice there are many raw foods on this diet. Raw foods contain live enzymes which aid digestion and help your body to cleanse. You can eat soup with your raw foods if you do not feel satisfied. You will also note the lack of protein. This is intentional as the proteins are harder on digestion and contain fats as well. The first protein is introduced in week 2 with quinoa. Quinoa is a grain that few people are allergic too and is high in protein. One cup can contain as much as 22 grams of protein. Do not feel that you are going to suffer without protein. Your body will appreciate the break and so will your gallbladder. There are no food allergens on this diet. It is all easily digestible. But everyone is different. Even though steps have been taken to remove all possible triggers, there are no guarantees. So go slowly. And if you feel any discomfort with a particular food, leave it. You do not need to eat it because it is listed on this diet. Please listen to your own body. If apples, for example, give you uncomfortable gas, exclude them. And if one or other food or recipe makes you feel good, use it whenever you need to. Follow very closely to the diet in of foods. Recipes, however, can be varied. You are welcome to mix and match recipes from previous weeks as you reach that week. At the end of the month these foods can all be used in any order. The amount of starchy foods such as quinoa, brown rice, sweet potatoes and winter squash are limited on purpose. The less starches, the more the body is able to cleanse. Your body is in a state of stagnation; cleansing is needed. Moving is needed. When you begin adding in grains (rice and quinoa) keep the portions small. Start with ¼ to ½ cup. And pay attention to every new food you add in. If you feel somewhat sluggish, or any discomfort with grains (and some will) discontinue them for now. The same may be true for the lentils. Listen to your body. The mushrooms are a possible allergen for some people. If you have any suspicion that you may have Candida or any other problem with fungus or yeast, please omit the mushrooms from your diet. For others, I have included it as they are a hearty addition for those who are missing the meats or fish.
How to Continue From Here Gradually begin to add in more vegetables, more starchy vegetables, but keeping your mainstay greens, salads and beets. The first protein to add in would be the Clearvite Pea or Rice Protein which has gallbladder and liver . This is good for Week 5. Fish would be next, in small portions like 3 oz. Start with fish once a week on Week 6 and if all goes well, take small portions once and then twice a week. You must be pain free for at least 2 weeks before you add this fish. Use the quinoa for your protein source, or the Pea or Rice Protein until that time.
3
Supplements The only supplement you need for the first week, while you are eating so little is OPA or Phosphoric Acid which comes in the Gallbladder Starter Kit. It thins the bile and is helpful for pain, nausea and stopping an attack. Take diluted in a little water following your lunch and dinner, or when needed. Week 2, start 2 Beet capsules 3x day. In the middle of Week 3, start taking everything as directed in the Gallbladder Starter Kit. If you are eating larger portions than recommended, you should start the supplements earlier on. Although nothing is recommended with grapes, if you are in pain, you can take the OPA during those days as well. Try to keep it separate from the grapes, if possible. If you have gallstones or sludge, the time to start the Gallbladder Detox would be with Week 4. The liquid is easy to digest. I wish you all the best with your gallbladder program, your diet and your lifestyle changes. Be sure to include a little exercise, relaxation, and a positive, hopeful attitude. Massage and acupuncture are very helpful adjuncts to your program so treat yourself!
Sincerely, Deborah Graefer, Licensed Acupuncturist, Masters in Traditional Oriental Medicine For consultations please call 760-632-808 www.GallbladderAttack.com
4
Gallbladder Diet First 30 Days Menu Plan with Accompanying Recipes
5
Contents: Drinks 7 Hot Water 7 Parsley Tea 7 Flax Seed Tea 8 Cucumber Water 8 Beet Water 8 Fresh Vegetable Juices
Salads 8 Cucumber Fennel Salad 8 Apple Celery Salad 9 Beet Recipe 9 Ginger Apple Salad 9 Quinoa Salad 9 Sharmila’s Salad Dressing 10 Apple Jerusalem Artichoke Salad 10 Cucumber Salad 10 Grated Apple And Beet Salad 10 Jicama And Cucumber Salad 10 Celery Root Salad 10 Jicama Sticks 11 Debbie’s Green Salad With Sauteed Portobellos
12 Steamed Asparagus 12 Steamed Peapods 12 Tante’s Green Beans 12 Vegetable Stir Fry 12 Sauteed Zucchini 12 Green Beans and Carrots 13 Baked Squash 13 Baked Sweet Potato 13 Susan’s Fennel Bake 13 Sweet Potato Snacks
Soups 14 Green Soup 14 Beet Soup 15 Squash Soup 15 Light Lentil Soup 15 Creamy Squash Soup
Desserts and Sweet Treats 16 Pear or Apple Sauce 16 Baked Pears or Apple
Warm Vegetable Dishes 11 Quinoa 11 Brown Rice 11 Portobello Mushroom Bake 11 Baked Beets
Weekly Meal Plans 17 Week 1 18 Week 2 19 Week 3 20 Week 4
6
Drinks HOT WATER Use filtered water. Bring to a near boil. PARSLEY TEA Place ¼ cup of dried or ½ c fresh parsley leaves in a stainless steel pot. Add 1 ½ c water and bring to a boil. Turn off the heat and steep for 3-5 minutes or to taste. Strain and drink. During the first 30 days, do not add any honey or any other sweetener. You can add a short squeeze of lemon or lime to the tea if desired. FLAX SEED TEA Boil 1 Tbsp of organic flax seeds in 2 1/2 cups of water for 5 minutes. Steep 10 minutes. Strain and sip slowly.
7
CUCUMBER WATER Dice a cucumber leaving the skin on. Place in a container of 16 oz of water and refrigerate overnight. In the morning, strain the water and throw out the cucumber. If you like mint, add a sprig of chopped fresh mint leaves before refrigerating. Add a squeeze of lemon or lime before serving. BEET WATER – Root and Leaves Wash thoroughly 2 large or 3 medium-sized organic beets with the skins on. Wash the leaves and stems and cut into 3 inch pieces. Place in a 4 quart pot filled with filtered water and bring to a boil. Cover and turn down to a low boil and cook 50-60 minutes. (You can eat the skin or stems if you like.) Strain off the liquid and keep this for drinking for the next couple of days. The beets and greens can be eaten hot with lemon juice and a little olive oil (optional after the first week), or can be cooled and added to salads. Optional – add a few stalks of celery and/or a few springs of parsley to the pot as well.
FRESH VEGETABLE JUICES Celery, carrot, beet, beet greens, parsley, ginger Use any combination of these vegetables, but only ¼ of a small beet per 12 oz glass. And use ginger sparingly, the size of ½ of a segment of your pinky finger to start, and not more than one segment.
Salads CUCUMBER FENNEL SALAD 1/2 peeled cucumber diced, 4 T. diced fennel root 1/2 crispy red apple diced, 2 majool dates pitted and diced, 1/2 lemon –juice of and dash of cinnamon ( optional)Mix all together and chill for 30 minutes to enhance flavor.
1/2 cucumber 4 Tbsp fennel root 1/2 crispy red apple 2 dates 1/2 juice of lemon dash cinnamon ( optional)
APPLE CELERY SALAD 3 med. size apples, cored, peeled and diced 1 1/2 c. celery, sliced and ½ c. water chestnuts, chopped. Dressing 2 tsp. honey, Dash of ground allspice, Dash of ground ginger, 1 tsp. lemon juice. Pare and quarter, core and dice 3 apples. Stir in celery and chestnuts. Blend remaining ingredients in 1 cup and pour over mix.
3 medium apples 1 1/2 celery 1/2 cup water chestnuts 2 tsp. honey dash ground allspice dash ground ginger 1 tsp. lemon juice 8
BEET RECIPE Coarsely grate 1 large organic beet or beetroot (raw) washed (not peeled unless not organic) Add juice of lemon to taste (about 1/4 lemon)1-2 Tbsps flax oil (Flax oil is by far the superior choice here as it is an omega 3 essential fatty acid, but if you are insulin resistant or diabetic, use olive oil and not flax.)
1 organic beet (beetroot) 1/4 juice of lemon 1-2 Tbsp of flax oil or olive oil
GINGER APPLE SALAD 1 crispy apple- grated with large grate, 1/2 t. ginger – large grate, 1/2 small lemon- juicedMix all together. Adjust the amount of ginger and lemon juice to taste.
1 crispy apple 1/2 tsp. ginger 1/2 small lemon
QUINOA SALAD ½ cup cooked quinoa, warm or cold (see cooking instructions in warm dishes), ½ cup cooked beets (cooled), ½ cup frozen peas, thawed in warm water, ¼ cup grated carrots, 2-4 cups of baby greens mix and add-fresh basil or spinach (optional). Add Sharmila’s Dressing below and mix before serving.
1/2 cup cooked quinoa 1/2 cup cooked beets 1/2 cup frozen peas 1/4 cup grated carrots 2-4 cups baby greens mix fresh basil or spinach (optional) Sharmila’s Dressing SHARMILA’S SALAD DRESSING 3 Tbsp olive oil 3 Tbsp balsamic vinegar 1/2 juice of small lime 1/2 Tbsp honey 1/2 tsp Dijon mustard - GF dash of salt dash of pepper 2 Tbsp dill (dried) 1 small clove garlic (optional)
Mix together 3T. olive oil, 3T. balsamic vinegar, juice of a ½ small lime, ½ Tbsp. Honey, (to taste) ½ tsp salt, ½ tsp pepper, 2 Tbsp dill (dried), ½ mustard and 1 small clove garlic (optional).
9
APPLE JERUSALEM ARTICHOKE SALAD 1 red crispy apple 1 stalk celery 1/3-1/2 cup Jerusalem artichoke 1 juice of small lime
CUCUMBER SALAD 1 Armenian cucumber – long 1 lime Salt & pepper to taste
1 red crispy apple diced, 1 stalk celery diced, 1/3-1/2 cup diced Jerusalem artichoke, Juice of one small lime
1 Armenian cucumber (long, unpeeled), 1 lime (juiced) and salt & pepper to taste. Thinly slice the cucumber. Cover with lime juice. Sprinkle with salt and pepper and place covered in the refrigerator. You can double the recipe as this will store well for 2-3 days. For family , mix in plain yogurt in a separate bowl.
GRATED APPLE AND BEET SALAD 1 medium organic beet 1 medium organic apple 1/4-1/2 juice of small lime
One medium organic beet, one medium organic apple, and juice of ¼ to ½ a lime. Coarsely grate the above, leaving the skin on. Season with a squeeze of lime juice.
JICAMA AND CUCUMBER SALAD 2-3 Persian cucumbers 1 medium jicama 2-3 Tbsp lime juice Salt & pepper to taste
2 or 3 Persian cucumbers (peeled and diced), 1 medium jicama (peeled and diced), 2 to 3 Tbsp lime juice and salt and pepper to taste. Toss together in a bowl and chill before serving. Leftovers are even better.
CELERY ROOT SALAD 1/2 cup Jerusalem artichoke 1 1/3 cup celery root 1/2 cup carrot julienne 2 Tbsp parsley 1/2 juice of lemon 2 tsp olive oil (optional) Salt & pepper to taste
1/2 cup chopped Jerusalem artichoke , 1 1/3 cup chopped celery root, 1/2 carrot julienne-sliced in 1” length, 2 Tbsp. chopped parsley, juice of 1/2 lemon, 2 tsp. olive oil (optional) and salt and pepper to taste. Steam the Jerusalem artichoke and the celery root for 20 minutes or until soft. Cool. Mix in a bowl with the rest of the ingredients. Adjust to taste.
JICAMA STICKS 1/2 jicama 2 stalks of celery Lime juice (optional) Salt to taste (optional)
1/2 jicama peeled and sliced in to sticks. 2 stalks of celery cut in to sticks. These are tasty plain, but you can add the following: lime juice and salt to taste. Place the vegetable sticks on a plate sprinkle with lime juice and salt to taste. 10
DEBBIE’S GREEN SALAD w/ SAUTEED PORTOBELLOS Mixed baby greens 1 beet 1 carrot 1 Portobello mushroom
1 Portobello mushroom, sliced and sautéed in water or a dribble of olive oil. Toss greens in bowl with Sharmila’s salad dressing. Garnish circumference of salad bowl with the grated vegetables. Layer the sautéed mushroom slices in the center
Warm Vegetable Dishes QUINOA 1 cup quinoa 1 1/2 cup water 1/2 tsp salt or 1/2 vegetable bullion cube
BROWN RICE 1 cup long or short-grained brown rice 2 cups water
1 cup quinoa, 1 ½ c water and ½ tsp salt or ½ vegetable bullion cube. Soak quinoa for 15 minutes in water. Rinse and drain. Bring water to boil in 2 qt pot. Add quinoa. Bring to a boil, turn down and simmer with lid on for 15 minutes. Turn off heat and let sit for 5 minutes. Fluff with a fork and serve.
1 c. long or short-grained brown rice and 2 c. water. Bring water to boil in a 4 qt pan. Add rice and bring to boil again. Turn down heat and simmer with the lid on for 45 minutes exactly. Use brown rice when you need a change from quinoa. Quinoa is less sticky and higher in protein so a better grain for this month. Have only ¼ c serving at a time.
PORTOBELLO MUSHROOM BAKE 1 large portobello mushroom 1/2-1 fennel root 1/2 large Celery root Salt Olive oil (optional)
1 large portobello mushroom sliced 1” , 1/2-1 fennel root sliced, 1/2 lg. Celery root sliced, salt and olive oil (optional).Prepare the baking pan with a light rub of olive oil if desired, Add the vegetables, sprinkle with salt and bake at 375* for 30 minutes uncovered.
BAKED BEETS organic beets olive oil 1 Tbsp balsamic vinegar
Dice unpeeled, organic beets and bake in a pan lightly brushed with olive oil and 1 TBSP of balsamic vinegar. Bake at 350 for 40-50 minutes until desired softness.
11
STEAMED ASPARAGUS 1/2 lb of asparagus
Wash ½ lb of asparagus (or do the whole pound if you will eat it cold the next day). Chop or break o the ends. Steam for 5-10 minutes depending on size and desired consistency. Do not overcook. Use a steamer or place in a saucepan with a small amount of water in the bottom.
STEAMED PEAPODS
Same as asparagus above.
TANTE’S GREEN BEANS
French cut green beans –frozen 12-16 oz package, 1 tsp Summer savory, 2 garlic cloves* (optional and if able), 1 Tbsp olive oil* (if you are able) and ¾ c. water. Chop the garlic cloves and add to 4 quart pot containing ¾ c of boiling water. Add the package of green beans. Crush in your hand 1 tsp of the summer savory as you add it to the pot. Stir, cover and simmer for 5-8 minutes, depending on desired crispness. Do not overcook.
12-16 oz French cut green beans –frozen 1 tsp summer savory 2 garlic cloves* (optional and if able) 1 Tbsp olive oil* (if you are able) 3/4 cup water
VEGETABLE STIR FRY 1 cup green beans 10 mushrooms 1 stalk celery 1 stalk carrot 1 winter squash 1/2 cup water 1 cube Rapunzel vegetarian bouillon 10 water chestnuts
1 cup sliced green beans, 10 mushrooms sliced, 1 stalk celery (sliced on the diagonal), 1 carrot (sliced on the diagonal), 1 cup cubed winter squash-pre-steamed, 1/2cup water (you can use the water from steaming the squash), 1 cube Rapunzel vegetarian bouillon cube and 10 water chestnuts sliced. Water sauté the carrots and green beans. Cooks these vegetables halfway then add the mushrooms, bouillon cube and squash. Continue cooking on low until the vegetables are done.
SAUTEED ZUCCHINI
2 zucchini squash – sliced (this is not a starchy vegetable) and 1 Rapunzel bullion cube. Sautee zucchini squash in a non-stick pan with a little water and bullion. Option – Add a few beet greens at the end and cover with a lid for 3-4 minutes.
2 zucchini squash 1 cube Rapunzel bouillon a few beet greens (optional)
GREEN BEANS AND CARROTS 1 cup carrots 1 green beans 1 cube Rapunzel bouillon 1 1/2 cup water
1 c. thinly sliced carrots, 1 c. diagonally-sliced green beans, 1 Rapunzel bullion cube and 1 ½ c. water Simmer in sauce pan until tender.
12
BAKED SQUASH winter squash Salt
BAKED SWEET POTATO 1 organic sweet potato
Slice winter squash such as butternut, acorn or kabocha (with the skin on) in half circles about 3/4 inches thick. Put on a baking pan, salt lightly and put in an oven uncovered for 30-40 minutes or until soft in a 350* oven.
Scrub an organic sweet potato (not a yam – yams are orange or reddish, sweet potatoes are pale orange, almost white inside)Jab a few times with a knife and bake in oven at 350 for 45 – 50 minutes.
SUSAN’S FENNEL BAKE Fennel root sliced, 8 mushrooms sliced, ½ cup carrot sliced in half and then sliced in thin strips (Julienne style), 1 cup hot water and one Rapunzel bouillon cube softened and ¼ tsp dill. Bake in a casserole dish with the lid on for 50 min. at 350°. Remove the lid and bake for 15 more minutes at 400°.
fennel root 8 mushrooms 1/2 cup carrot 1 cup hot water 1 cube Rapunzel bouillon cube 1/4 tsp dill
SWEET POTATO SNACKS 2 medium-sized sweet potatoes
Wash with a scrub brush 2 medium-sized sweet potatoes. Place on a baking sheet in the oven at bake at 350° for 50-60 minutes. Eat ½ of one with salad and another ½ alone for a snack.
13
Soups GREEN SOUP One bunch parsley, 3 medium zucchini½ lb. green beans and 5 stalks of celery with leaves. Steam together for 810 minutes in large saucepan. Purée in a blender.
1 bunch parsley 3 medium zucchini 1/2 lb green beans 5 stalks of celery
BEET SOUP 5 cups water 2 chopped beets 1-2 cubes Rapunzel bouillon 1/2 juice of lemon 2 Tbsp parsley chopped (optional) salt and pepper to taste
5c. water, 2 full cups of chopped beets (or 3 medium beets), 1-2 cubes Rapunzel bouillon, juice of 1/2 lemon, 2 Tbsp. parsley chopped (optional), Salt and pepper to taste. Simmer the beets for 20-30 minutes or until the beets are tender. Then add the lemon juice, bouillon cube, salt and pepper to taste.
14
SQUASH SOUP 3 winter squash 4 cups water 1 Rapunzel bouillon cube
3 cups winter squash peeled (such as butternut, acorn or kabocha) and cubed into 1” pieces, 4 cups water and 1 Rapunzel bouillon cube. Simmer all for 30 minutes on low, then blend and season to taste.
LIGHT LENTIL SOUP 4 cups water 1 cup lentils 1 Rapunzel bouillon cube 1 medium carrot 1 stalk of celery 1/2 cup chopped parsley 1/2 juice of small lemon salt and pepper to taste
CREAMY SQUASH SOUP 1 cup winter squash 4 cups water 2 celery stalks 10 mushrooms 5 fresh basil leaves or 1/2 tsp dried basil 1 Rapunzel bouillon cube celery root salt and pepper to taste
Simmer the soup with the carrots (sliced), celery (sliced) and bouillon cube until the lentils are soft. Turn o the burner and add the rest of the ingredients to taste.
1 cup cubed and peeled winter squash, 4 cups water, 2 celery stalks sliced, 10 mushrooms sliced,Celery root (peeled and sliced), 5 fresh basil leaves or 1/2 t dried basil,Salt and pepper to taste and 1 Rapunzel bouillon cube. In the 4 cups of water simmer the squash for 15 minutes then put in blender and blend till smooth. Pour back in to the pot. Add the rest of the ingredients except the basil, if fresh. Add this last. Adjust the water according to how thick or thin you like your soup.
15
Desserts
and
Sweet Treats
PEAR OR APPLE SAUCE 5 or 6 ripe pears or apples 1/2 cup unsweetened pear juice or apple for applesauce 3 or 4 fresh dates 1/4-1/2 juice of lemon1 1/2 tsp cinnamon 1/2-1 tsp fresh ginger (optional) 1/2-1 tsp fresh ginger (optional) pinch of sea salt
BAKED PEARS OR APPLE 4 organic pears or apples dates- majool or honey 1 tsp. cinnamon 1 cup apple juice 1/2 cup of water
5 or 6 ripe pears or apples (sour apples are best), ½ c unsweetened pear juice or apple for applesauce,3 or 4 fresh dates (pitted and chopped), 2 Tbsp dried currants or raisins, ¼ - ½ lemon - juiced, 1 ½ tsp cinnamon, ½ 1 tsp fresh ginger ( nely grated, optional) and pinch of sea salt (optional). Core, peel and chop pears into a heavy saucepan. Add the remaining ingredients and bring to a boil. Reduce to simmer on low heat for 20 – 30 minutes. Remove from heat and mash with a potato masher for chunky consistency. Blend for a smooth consistency.
134 organic pears or apples, dates-majool or honey, 1 tsp. cinnamon, 1 cup apple juice and 1/2 cup of water. Core the fruit and push the pitted dates inside the core.Place the fruit in a baking dish sprinkle the fruit with cinnamon. Mix the apple juice with the water and pour in to the bottom of the baking dish. Place in to a 350* oven for 45 minutes or until the fruit is soft. 16
MONDAY Upon Waking Cup of filtered hot water
TUESDAY Upon waking
WEDNESDAY Upon Waking
THURSDAY
Upon Waking
FRIDAY
Upon Waking
SATURDAY
Upon Waking
SUNDAY
Week 1 Upon Waking
Cup of filtered hot water
Cup of filtered hot water
Cup of filtered hot water
Cup of filtered hot water
Cup of filtered hot water
Cup of filtered hot water
Breakfast
Beet Recipe – ¼ c. Beet Recipe – ¼ c. Beet Recipe – ¼ c.
Morning Snack
Breakfast
Morning Snack
Flax Seed
Breakfast
Morning Snack
Flax Seed Tea
Breakfast
Fresh Vegetable Juice
Morning Snack
Flax Seed Tea
Lunch
Breakfast
Morning Snack
Flax Seed Tea
Lunch Green Soup
Mid-day Snack
Green Soup
Mid-day Snack
Green Soup
Mid-day Snack
Green Soup
Lunch
Beet Recipe – ¼
Flax Seed Tea
Lunch
Mid-day Snack
Dinner
Mid-day Snack
Beets & Greens
Lunch
Breakfast
20-30 mins later 3-4 oz fresh grapes 3-4 oz fresh grapes 3-4 oz fresh grapes 3-4 oz fresh grapes 3-4 oz fresh grapes 3-4 oz fresh grapes 3-4 oz fresh grapes
Breakfast
Morning Snack
3-4 oz fresh grapes 3-4 oz fresh grapes Morning Snack
Lunch
3-4 oz fresh grapes 3-4 oz fresh grapes Lunch
Mid-day Snack
Dinner
Green Soup and Beet Recipe - 1/4
Cucumber Salad Dinner
Green Soup and Beet Recipe - 1/4
Evening Snack
Cucumber Salad
Green Soup and Beet Recipe - 1/4
Evening Snack
Fresh Vegetable Juice or Beet Water
Cucumber Salad
Evening Snack
Fresh Vegetable Juice or Beet Water
Beets and Greens 1/4 1/2 c. with lemon
Dinner
Evening Snack
Fresh Vegetable Juice or Beet Water
Fresh Vegetable Juice Dinner
2-3 oz fresh grapes 2-3 oz fresh grapes 1/2 c. blended to liquid. Mid-day Snack
Dinner
3-4 oz fresh grapes 3-4 oz fresh grapes Dinner
Evening Snack
Fresh Vegetable Juice or Beet Water
Green Soup Evening Snack
Fresh Vegetable Juice or Beet Water
Beets & Greens 1/4 1/2 c. blended to liquid.
Evening Snack
grapes - no later than 8pm
2-3 oz fresh grapes 2-3 oz fresh grapes
grapes - no later than 8pm
17
WEDNESDAY Upon Waking
THURSDAY
Cup of filtered hot water
Upon Waking
FRIDAY
Breakfast
Cup of filtered hot water
Upon Waking
Breakfast
Cup of filtered hot water
Upon Waking
Week 2 Upon waking Cup of filtered hot water
Breakfast
Morning Snack
Morning Snack
1/2 Papaya
Flax Seed Tea
Morning Snack
1/2 Papaya
Flax Seed
Morning Snack
1/2 Papaya
SUNDAY
Upon Waking Cup of filtered hot water Breakfast
Morning Snack
Flax Seed Tea
SATURDAY
Upon Waking Cup of filtered hot water Breakfast
TUESDAY
Cup of filtered hot water Breakfast
MONDAY
Breakfast
Morning Snack
Flax Seed Tea
Beet Recipe – ¼ c. Beet Recipe – ¼ c. Beet Recipe – ¼ c. Beet Recipe & 1/2 Papaya Morning Snack Flax Seed Tea
Lunch
Flax Seed Tea
Jerusalem Artichoke Salad
Flax Seed Tea
Celery Root Salad
Cucumber Water
Lunch Sharmila's Quinoa Salad
Cucumber Water
Lunch Debbie's Green Salad with Portobellos
Cucumber Water
Lunch
Green Soup
Cucumber Water
Lunch
Beet Soup
Cucumber Water
Lunch
Squash Soup Cucumber Water
Lunch
Cucumber Water
Cucumber Salad
Mid-day Snack
Cucumber Salad
Dinner
Mid-day Snack Cucumber Salad
Dinner
Green Soup and Beet Recipe -
Mid-day Snack Beets and Greens 1/4 1/2 c. with lemon
Dinner
Green Soup and Beet Recipe - 1/4
Evening Snack
Mid-day Snack Fresh Vegetable Juice
Dinner
Green Soup and Beet Recipe - 1/4
Evening Snack
Fresh Vegetable Juice or Beet Water
Mid-day Snack
Dinner
Green Soup
Evening Snack
Fresh Vegetable Juice or Beet Water
Mid-day Snack
Beets & Greens 1/4 1/2 c. blended to liquid.
Evening Snack
Fresh Vegetable Juice or Beet Water
Mid-day Snack
Evening Snack
Fresh Vegetable Juice or Beet Water
3-4 oz fresh grapes 3-4 oz fresh grapes
Evening Snack
Fresh Vegetable Juice or Beet Water
2-3 oz fresh grapes 2-3 oz fresh grapes
Dinner
Evening Snack
grapes - no later than 8pm
Dinner
grapes - no later than 8pm
18
FRIDAY
Upon Waking
Upon Waking
Week 3 THURSDAY
Upon Waking
Cup of filtered hot water
SUNDAY
WEDNESDAY Upon Waking
Cup of filtered hot water
SATURDAY
Upon waking
Cup of filtered hot water
TUESDAY Upon Waking Cup of filtered hot water
MONDAY Upon Waking Cup of filtered hot water
Breakfast
Sharmila's Quinoa Salad
Mid-day Snack
Cooked Beets with Green Salad
Mid-day Snack
Mid-day Snack
Lunch
Flax Seed
Morning Snack
Breakfast
Cup of filtered hot water
Breakfast
Cup of filtered hot water Breakfast
Morning Snack
Breakfast Ginger Apple Salad
Morning Snack
Parsley Tea
Breakfast Beet Recipe – ¼ c.
Morning Snack
Flax Seed Tea
Lunch
Breakfast Ginger Apple Salad Morning Snack
Parsley Tea
Lunch
Beet Recipe – ¼
Beet Recipe – ¼ c. Morning Snack Parsley Tea
Lunch
Ginger Apple c. Salad
Morning Snack Flax Seed Tea Lunch
Apple and Beet Salad
Parsley Tea Lunch
Debbie's Green Salad with Portobellos
Mid-day Snack
Lunch Celery Root Salad
Mid-day Snack
Evening Snack
1/4 - 1/2 Baked Squash
Sharmila's Quinoa Salad Mid-day Snack
Cooked Beets, Green Beans and Carrots
Mid-day Snack
Celery Root Salad
Evening Snack
Dinner
Beet Recipe with Sauteed Zucchini
Evening Snack
Evening Snack
Evening Snack
Beet Recipe – ¼
Susan's Fennel Bake Vegetable Stir Fry with ¼ c. Quinoa or with ¼ c. Quinoa Brown Rice
Dinner
Cucumber Salad
1/4 - 1/2 Baked Squash
Dinner
1/2 Papaya
Baked Sweet Potato with Steamed Beet Greens or Zucchini
Dinner
Jerusalem Artichoke Salad
Portabello Mushroom Bake with ¼ c. Brown Rice
Dinner
Light Lentil Soup
Susan's Fennel Bake
Dinner
Apple and Celery Salad Dinner ¼ - c. Cooked Quinoa
Evening Snack
Beet Recipe – ¼ c. Beet Recipe – ¼ c. Beet Recipe – ¼ c. Beet Recipe – ¼ c. Beet Recipe – ¼ c. Beet Recipe – ¼ c. Evening Snack
Fresh Vegetable Fresh Vegetable Fresh Vegetable Fresh Vegetable Fresh Vegetable Fresh Vegetable Fresh Vegetable Juice or Parsley Tea Juice or Parsley Tea Juice or Parsley Tea Juice or Parsley Tea Juice or Parsley Tea Juice or Parsley Tea Juice or Parsley Tea
19
THURSDAY
Upon Waking
FRIDAY
Upon Waking
Week 4 WEDNESDAY Upon Waking
SATURDAY
Upon waking
TUESDAY Upon Waking
Cup of filtered hot water
MONDAY Upon Waking
Cup of filtered hot water
SUNDAY
Upon Waking
Cup of filtered hot water
Cup of filtered hot water
Breakfast
Cup of filtered hot water
Breakfast
Cup of filtered hot water
Breakfast
Cup of filtered hot water Breakfast
Morning Snack
Breakfast
Morning Snack
Flax Seed Tea
Breakfast
Morning Snack
Parsley Tea
Breakfast Beet Recipe – ¼ c.
Morning Snack
Flax Seed Tea
Lunch
Light Lentil Soup
Mid-day Snack
Debbie's Green Salad with Portobellos
Evening Snack
Mid-day Snack
Cooked Beets with Cooked Beets, Green Portobello Mushroom Beans and Carrots Bake with Quinoa Green Salad
Evening Snack
Evening Snack
Evening Snack
Evening Snack
Beet Recipe – ¼
Vegetable Stir Fry with Quinoa
Dinner
Mid-day Snack
Susan's Fennel Bake with Quinoa
Dinner
Beet Recipe – ¼ c. with Quinoa
Sharmila's Quinoa Salad
Dinner Vegetable Stir Fry with Quinoa
Baked Pear
Mid-day Snack
Baked Sweet Potato and Green Salad
Dinner
Baked Beets with Steamed Asparagus left-over Quinoa
Mid-day Snack
Lunch
Beet Recipe – ¼
Ginger Apple Salad Morning Snack
Parsley Tea
Lunch
Ginger Apple c. Salad
Beet Recipe – ¼ c. Morning Snack Parsley Tea
Lunch
Apple and Beet Salad
Morning Snack Flax Seed Tea Lunch
Ginger Apple Salad
Parsley Tea Lunch
Sharmila's Quinoa Salad Mid-day Snack
Lunch
Mid-day Snack
Steamed Peapods
Light Lentil Soup
Dinner
Jerusalem Artichoke Salad
Susan's Fennel Bake with Quinoa
Dinner
Celery Root Salad Dinner Creamy Squash Soup
Evening Snack
Beet Recipe – ¼ c. Beet Recipe – ¼ c. Beet Recipe – ¼ c. Beet Recipe – ¼ c. Beet Recipe – ¼ c. Beet Recipe – ¼ c. Evening Snack
Fresh Vegetable Fresh Vegetable Fresh Vegetable Fresh Vegetable Fresh Vegetable Fresh Vegetable Fresh Vegetable Juice or Parsley Tea Juice or Parsley Tea Juice or Parsley Tea Juice or Parsley Tea Juice or Parsley Tea Juice or Parsley Tea Juice or Parsley Tea
20
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