DETOX FOOD PLAN

Weekly Planner and Recipes

Version 2
 DETOX FOOD PLAN – A WEEK OF MEALS & SNACKS

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

Breakfast n Scrambled n Rainbow n Poached n Hemp Chia n Strawberry n Tofu n Gluten-Free

Eggs with Smoothie* Eggs over Steel-Cut Mango Scramble* Steel-Cut
Greens* Spinach* Oats in a Jar* Smoothie* n Fresh Mixed Oats*
n Gluten- n LO Gluten- n Peppermint Berries n Topped with
Free Baking Free Baking Green Tea Coconut
Powder Powder Kefir, Flax
Biscuits* Biscuits* meal, Pome-
n Melon n Berries granate,
Pecans and
Berries

Snack n Almonds n LO Lemon n Rice Cakes n Multi-Greens n Celery n Hard-Boiled n Fresh Pear
n Multi-Greens Cream with n Sunflower Smoothie* n Almond Egg n Pumpkin
Smoothie* Blackberries Seed Butter n Pecans Butter n Balsamic Seeds
and Roasted
Raspberries* Beets*

Lunch n Beans and n LO Beans and n LO Stir-Fried n Black Soy n LO Black Soy n LO Curried n Almond
Greens Soup* Greens Soup* Chicken Bean and Bean and Vegetable Cocoa
n Asian Salad* n LO Asian with Ginger Quinoa Soup* Quinoa Soup* Stew* Smoothie*
Salad* Broccoli* n Spring Mix n Marinated n Rice Crackers
n Basic Greens* Salad with Vegetables*
Shaved
Radishes

Snack n Lemon n Walnuts n Avocado, n Red Pepper n Brazil Nuts n Sunflower n LO Sweet
Cream with n Multi-Greens sliced/ & Jicama n Multi-Greens Seeds Potato
Blackberries Smoothie* chopped Strips Smoothie* n Multi-Greens Hummus*
and with Cumin, n Sweet Potato Smoothie* n Kohlrabi,
Raspberries* Salt and Hummus* Daikon,
Pepper, Radish, and
Lemon Juice Jicama

Dinner n Salmon with n Stir-Fried n Sirloin Dijon n Curried n Seasoned n Fenugreek- n Collard-
Roasted Chicken with Sautéed Vegetable Turkey Burger* Spiced Wrapped
Cherries* with Ginger Kale* Stew* n Sautéed Chicken with Wild Cod*
n Cooked Red Broccoli* n Rosemary n Mushroom Baby Bok Sautéed Red n Kasha,
Quinoa* n Black or Roasted and Pepper Choy* Chard* Potatoes,
n Asparagus Brown Rice Potatoes* Sauté with n Orange n Black Rice and
and Kohlrabi n Steamed n Mixed Greens Arugula* Roasted n Roasted Mushrooms*
Salad* Artichokes* n Balsamic n Fresh Mixed Beet Arugula Cauliflower n Shaved
Mustard Berries Salad* with Pine Brussels
Vinaigrette* Nuts* Sprouts*

*Recipe included Leftover – LO

Green Tea Emphasis: Aim for 1-3 cups per day, served hot or cold.

© 2015 The Institute for Functional Medicine

 DETOX FOOD PLAN – A WEEK OF MEALS & SNACKS (cont.)

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

Therapeutic n Eggs, n Strawberries, n Eggs, n Gluten-free n Strawberries, n Organic n Gluten-free

Food Focus coconut, flaxseed, tofu, blueberries, steel-cut oats, soy milk, tofu, olive oil, steel-cut oats,
olive and blackberries garlic, coconut garlic, onion, garlic, coconut kefir,
sesame oil, and coconut yogurt, green celery, black beets, egg, flax seed,
bok choy, raspberries, oil, olive oil, tea, garlic, soybeans, raspberries, blueberries,
micro-greens, apple, kale, collards, onion, olive quinoa, blackberries, kale, avo-
apple, kale, collards, bok choy, oil, black cilantro, celeriac, cado, tahini-
collards, Swiss chard, flaxseed oil, soybeans, onion, olive cauliflower, sesame
Swiss chard, parsley, avocado, quinoa, oil, orange, coconut seed paste,
parsley, onion, broccoli, cilantro, artichoke, milk, bok kohlrabi,
green tea, broccoli, scallions, radish, Swiss chard, choy, onion, daikon,
cabbage, garlic, apple, mixed celeriac, turkey, apple, green tea, radish,
onion, garlic, artichokes, greens coconut milk, green tea, kale, apple, collard, wild
sprouts, bok choy, including cauliflower, parsley, bok ghee, red cod, onion,
daikon, sprouts, arugula coconut oil, choy, beets, Swiss chard, garlic, olive
kohlrabi, daikon, olive bok choy, arugula coconut oil oil, kasha,
tofu, black & oil, sesame kale, apple, chard,
raspberries, oil, scallions, arugula Brussels
cherries, green tea sprouts,
quinoa, Kasha, pome-
asparagus granate,
coconut oil

*Recipe included Leftover – LO

Green Tea Emphasis: Aim for 1-3 cups per day, served hot or cold.

© 2015 The Institute for Functional Medicine

 DETOX FOOD PLAN – SHOPPING GUIDE

Fresh Produce/Vegetables Meat/Fish/Eggs/ Grains/Legumes

Plant Proteins
Carrots–4 med
o Cilantro, Parsley, Basil,
o Red & Brown Quinoa–
o
Baby Spinach–10 c
o Thyme, Rosemary– 1 Bunch Chicken Breast, no bone/
o 1 c each
Arugula–8-10 c
o (each) skin–1 lb Gluten-free Steel-Cut
o
Spring Mix–10 oz pkg.
o Ginger Root–7-8 inches
o Chicken Thigh, no bone/
o Oats–2 c
Sweet Potato–4 med
o skin–2½ lb Kasha (roasted
o
Kale–3-4 bunches (10-12 c)
o
New Potatoes, small–2.5 lbs
o Ground Turkey Breast–1 lb
o buckwheat)–1 c
Swiss Chard (Red)–1 bunch
o
(3 c) Cauliflower–2 med heads
o Grass-Fed Sirloin Steak–
o Black and Brown Rice–
o
Green Beans, petite–2 c
o 1½ lbs 1 c each
Collards–1 large bunch
o
Mushrooms: Reg–16
o Wild Cod–1 lb (4 fillets)
o Brown Rice Flour–1½ c
o
Baby Bok Choy–2-3 lbs
o
oz; Portabella–2 med; Wild Salmon–1 lb (4 fillets)
o Tapioca Flour–½ c
o
Watercress–small amt. for
o
garnish Crimini–8-12 oz (≈1/2 lb) Tofu, firm–28 oz, organic,
o Rice Cake–1, Rice
o
Asparagus–1 lb, Artichoke–
o non-GMO Crackers–1 oz
Micro-greens–small amt. for
o
garnish 4 whole Organic Cage-Free
o
Jicama & Daikon–2 small
o Eggs–½ dozen Miscellaneous
Red Pepper–4, Orange
o
Pepper–1 (each)
Jalapeno & Poblano
o Kohlrabi–3 med
o Dairy/Dairy Alternative Agave–2 T
o
Peppers–2 sm Radish–1 bunch
o Local Honey–6 oz
o
Yellow Onion–5-6 med
o Ghee–¼ c
o Maple Syrup–1 t
o
Red Onion–1 med
o Fruit, Fresh Almond Milk,
o Red Curry Paste–2 T
o
Green Onion & Scallion– unsweetened–½ gal Whey or Vegan Protein
o
o
1 bunch each Oranges, navel–2
o Hemp Milk,
o Powder, vanilla–3-4 scoops
Garlic–5-6 bulbs or 32 oz jar Lemons–8
o unsweetened–1 c Green Tea bags, prepared–7 c
o
o
minced Apples–5
o Coconut Yogurt–6-8 oz
o Stevia–2 t
o
Celery–1 bunch
o Blueberries–4 c
o Coconut Kefir–6-8 oz
o Cocoa Powder,
o
Brussels Sprouts–1 lb
o Blackberries–1 c
o unsweetened–1 T
Broccoli–1 head
o Raspberries–1 c
o Frozen Foods Applesauce, unsweetened–1 c
o
Bean Sprouts–8-10 oz
o Yellow Pears–6
o Coconut, shredded,
o
Chinese Cabbage–1 head
o Cantaloupe–1 c Strawberries–10-12 oz
o unsweetened–4 T
o
Beets–1 large bunch (4-6)
o Avocados–2 med Blueberries–4 oz
o Montreal Steak
o
o
Mangos–10-12 oz
o Seasoning–½ T
Tomatoes–1 med
o
Pomegranate Seeds–4 oz
o
Cherries, pitted–12 oz
o
Baby Peas–10-12 oz
o

© 2015 The Institute for Functional Medicine

 DETOX FOOD PLAN – SHOPPING GUIDE (cont.)

Canned Goods Condiments/Oils Spices Nuts/Seeds

Organic Vegetable
o Tamari, Low Sodium
o Garlic Powder
o Almonds: raw–4 oz,
o
Broth–2, 32 oz (wheat free)–16 oz Sea Salt
o slivered–½ c
Organic Chicken Broth–2,
o Olive Oil–16-20 oz
o Black Pepper
o Almond Butter–small jar
o
32 oz Coconut Oil–8-10 oz
o Oregano, Thyme, and Basil
o Sunflower Seeds, toasted–
o
Organic Chicken Broth–1,
o Grapeseed Oil–6 oz
o Red Pepper Flakes, Chili
o ¼c
15 oz Sesame Oil–2 T
o Powder Sunflower Seed Butter–
o
Artichoke Hearts,
o Flax Oil–⅓ c
o Almond & Vanilla
o small jar
quartered–1, 14 oz Extracts–1 t each Pecans–¼ c
o
Vinegars: Balsamic–6 oz;
o
Hearts of Palm–1, 14 oz
o Rice–⅓ c; White–2 t Coriander Seed,
o Walnuts, chopped–½ c
o
White Cannellini
o Mirin–4 oz (¼ c)
o Cardamom Ground Flax Seed–2 T
o
Beans–2, 15 oz Fenugreek
o Chia Seed–½ c
o
Coconut Aminos–2 T
o
Chickpeas–1, 15 oz can
o Tarragon
o Pine Nuts–½ c
o
Tahini–¼ c
o
Black Soy Beans–3, 15 oz
o Corn Starch–1 T
o Pumpkin Seeds–¼ c
o
Dry Sherry–1 T
o
cans
Bay Leaf–1
o Brazil Nuts–¼ c (3-4)
o
Coconut Milk, Lite–1 can
o
Cumin, Curry Powder,
o
Dijon Mustard–small jar
o Cinnamon, Cayenne,
Black Olives, pitted–1,
o Ginger, Rosemary, Nutmeg
6 oz
Tomato Paste, no salt
o
added–1, 6 oz

Time Saver and Health Tips:

n Roast extra beets for day 5
dinner salad and use 2 the next
day for a snack.
n Replace the new potatoes
in the Curry Vegetable Stew
with celeriac to enhance
detoxification.
n Purchase all canned goods,
nuts/seeds, condiments, and
spice mixtures in low-sodium
or no-salt-added forms if
available.

© 2015 The Institute for Functional Medicine

 DETOX FOOD PLAN – RECIPE INDEX

Fats & Oils: 36 Shaved Brussels Sprouts

10 Balsamic Mustard Vinaigrette 37 Sirloin Dijon with Sautéed Kale*
38 Steamed Artichokes
Nuts & Seeds:
39 Stir-Fried Chicken with Ginger Broccoli*
21 Hemp Chia Steel-Cut Oats in a Jar*
42 Tofu Scramble*
30 Roasted Cauliflower with Pine Nuts*
Legumes:
Proteins:
13 Beans and Greens Soup*
14 Black Soy Bean and Quinoa Soup*
14 Black Soy Bean and Quinoa Soup*
15 Collard-Wrapped Wild Cod
41 Sweet Potato Hummus*
18 Fenugreek-Spiced Chicken with Sautéed Red
Chard* Starchy Veggies:
23 Lemon Cream with Blackberries and 11 Balsamic Roasted Beets
Raspberries*
17 Curried Vegetable Stew*
28 Poached Eggs Over Spinach*
27 Orange Roasted Beet Arugula Salad*
32 Salmon with Roasted Cherries*
31 Rosemary Roasted Potatoes
34 Scrambled Eggs with Greens*
41 Sweet Potato Hummus*
35 Seasoned Turkey Burger
37 Sirloin Dijon with Sautéed Kale* Fruit:
39 Stir-Fried Chicken with Ginger Broccoli* 23 Lemon Cream with Blackberries and
Raspberries*
40 Strawberry Mango Smoothie*
25 Multi-Greens Smoothie
42 Tofu Scramble*
29 Rainbow Smoothie*
Non-starchy Vegetables: 32 Salmon with Roasted Cherries*
8 Asian Salad 40 Strawberry Mango Smoothie*
9 Asparagus and Kohlrabi Salad
Grains:
12 Basic Greens
14 Black Soy Bean and Quinoa Soup*
13 Beans and Greens Soup*
15 Cooked Red Quinoa
14 Black Soy Bean and Quinoa Soup*
19 Gluten-Free Baking Powder Biscuits
17 Curried Vegetable Stew*
20 Gluten-Free Steel-Cut Oats
18 Fenugreek-Spiced Chicken with Sautéed Red
Chard* 21 Hemp Chia Steel-Cut Oats in a Jar*
22 Kasha, Potatoes, and Mushrooms* 22 Kasha, Potatoes, and Mushrooms*
24 Marinated Vegetables Dairy/Dairy Alternatives:
26 Mushroom and Pepper Sauté with Arugula 7 Almond Cocoa Smoothie
27 Orange Roasted Beet Arugula Salad* 29 Rainbow Smoothie*
28 Poached Eggs over Spinach* 40 Strawberry Mango Smoothie*
29 Rainbow Smoothie*
30 Roasted Cauliflower with Pine Nuts* *Asterisks refer to recipes that are in more than one
33 Sautéed Baby Bok Choy food category.
34 Scrambled Eggs with Greens* All recipes are included on the following pages
in alphabetical order.

© 2015 The Institute for Functional Medicine

 DETOX FOOD PLAN – RECIPES 7

Almond Cocoa Smoothie

Makes 2 servings

n 2 cups unsweetened almond milk

n 1 scoop vegan protein powder* Nutrition
(per serving):
n 1 small avocado Calories: 254
Fat (g): 20
n 1 tablespoon cocoa powder
Sat. Fat (g): 3
n 1 teaspoon almond extract Chol (mg): 0
Sodium (mg): 263
n ½ cup ice cubes Carb (g): 12
Fiber (g): 5
n Stevia, to taste (optional)
Protein (g): 12
n 1–2 cups loosely packed chopped kale
Core Food Plan
(per serving):
*Soy-free.Typical varieties include rice, pea, hemp. Should be sweetened with
Proteins: 1
stevia or unsweetened altogether. 1 scoop should be ≈ 17g protein. Nuts & Seeds: 3
Fats & Oils: 1
Fruits: 0.5
Directions
1. Put all ingredients in a blender in the order listed.
2. Blend all ingredients together in a blender starting on low speed and
working up to high speed until smooth.
3. Add more or less ice to desired thickness.

© 2015 The Institute for Functional Medicine

 DETOX FOOD PLAN – RECIPES 8

Asian Salad
Makes 10 servings (1 serving ≈ ½–¾ cup)

Salad:

n 1 medium head Napa cabbage, end cut off & cut into quarters Nutrition
(per serving):
n 8 ounces bean sprouts Calories: 187
Fat (g): 16
n 1 small jicama or daikon, peeled & sliced into thin pieces
Sat. Fat (g): 2
n 1 bunch green onions, thinly sliced, dark green ends discarded Chol (mg): 0
Sodium (mg): 92
n 1 large red bell pepper, cut in half & sliced very thin Carb (g): 10
Fiber (g): 4
n 1 stalk celery, sliced very thin
Protein (g): 2
n ½ cup slivered almonds
Core Food Plan
n 1 bunch cilantro, chopped (set aside several tablespoons for garnish) (per serving):
Nuts & Seeds: 1
Dressing: Fats & Oils: 2
ns Veg: 2
n ⅔ cup grapeseed or olive oil
n ⅓ cup rice vinegar*
n 1 tablespoon sesame oil
n 3 tablespoons Dijon mustard
n 1 clove garlic, minced
n 3-inch piece fresh ginger
n 1 teaspoon agave syrup
n 2 pinches salt
n 2 pinches black pepper

*Be sure to use unseasoned rice vinegar (no sugar added).

Directions
1. Whisk all dressing ingredients together and set aside. This can be made up to several days ahead of time
and stored in the refrigerator.
2. Prepare the salad: a. Slice each quarter of cabbage very thin and place into a large serving bowl.
b. Add bean sprouts, jicama or daikon, green onion, pepper and celery and mix well to combine.

3. Add half the cilantro and half the dressing and toss well. Allow to sit for a few minutes to blend.
4. Just prior to serving toss in almonds and garnish with remaining cilantro.

Tips: Add more dressing as needed, being careful not to make it too wet. The salad will become wetter as it
sits; wait until serving before adding more if needed. Refrigerate if not serving immediately.

© 2015 The Institute for Functional Medicine

 DETOX FOOD PLAN – RECIPES 9

Asparagus and Kohlrabi Salad

Makes 6 servings (1 serving ≈ 1⅔ cup arugula and ⅔ cup asparagus mixture)

n 1 pound asparagus, ends discarded

n 2 medium Kohlrabi, peeled Nutrition
(per serving)
n 2 tablespoons olive oil, divided Calories: 70
Fat (g): 5
n ¼ pound arugula (or use ½ pound watercress)
Sat. Fat (g): 1
n 2 teaspoons balsamic vinegar Chol (mg): 0
Sodium (mg): 37
n 1 pinch salt Carb (g): 7
Fiber (g): 3
n 1 pinch black pepper
Protein (g): 2

Core Food Plan

Directions (per serving):
1. Cut asparagus stalks into ¼-inch diagonal slices, separating tips. Prepare Fats & Oils: 1
ns Veg: 1
kohlrabi by slicing in ½-inch strips.
2. In a wok or large sauté pan, stir-fry asparagus stalks and kohlrabi in
1 tablespoon olive oil over medium heat until slightly browned. Add asparagus tips and
continue to stir-fry for another 4–5 minutes. Remove from heat and toss with salt and pepper.
3. Pile arugula (or watercress) in a salad bowl and toss with remaining 1 tablespoon olive oil. Top
with asparagus and kohlrabi, and drizzle with balsamic vinegar. Serve immediately.

© 2015 The Institute for Functional Medicine

 DETOX FOOD PLAN – RECIPES 10

Balsamic Mustard Vinaigrette

Makes 10 servings (1 serving ≈ 2 tablespoons)

n ¼ cup balsamic vinegar

n ¼ cup water Nutrition
(per serving)
n 1 teaspoon Dijon mustard Calories: 135
Fat (g): 15
n Herbs to taste*
Sat. Fat (g): 2
n 1 pinch sea salt Chol (mg): 0
Sodium (mg): 18
n 1 pinch black pepper Carb (g): 1
Fiber (g): 0
n 1 clove garlic, minced
Protein (g): 0
n ⅓ cup cold-pressed, extra-virgin olive oil
Core Food Plan
n ⅓ cup flaxseed oil (or use all olive oil) (per serving):
Fats & Oils: 3
*Use dried rosemary, oregano, basil, parsley, tarragon, or any herb of choice.

Directions
1. Measure all ingredients, except oils, into a jar with a tight-fitting lid. Shake vigorously or use a whisk.
When well-combined, add oils and shake again. Store in refrigerator.
2. Mixture will harden while refrigerated. Remove, and allow to soften 5–10 minutes before using.
3. Use this dressing for any salad or any veggie you wish.You may double the recipe to keep some at your
work place for a quick salad dressing. Remember to store in refrigerator.

Tips: Yields 1¼ cup dressing (20 tablespoons)

© 2015 The Institute for Functional Medicine

 DETOX FOOD PLAN – RECIPES 11

Balsamic Roasted Beets

Makes 2 servings

n 1 bunch trimmed beets (about 4 beets)

n 1 tablespoon balsamic vinegar Nutrition
(per serving):
n 2 pinches sea salt Calories: 77
Fat (g): 0
n 2 pinches black pepper
Sat. Fat (g): 0
Chol (mg): 0
Directions Sodium (mg): 264
Carb (g): 18
1. Preheat oven to 400° F. Fiber (g): 3
Protein (g): 3
2. Gently scrub beets, and pat dry. Wrap in foil, and roast until tender
(about 1 hour). Let cool, then peel and dice. Core Food Plan
(per serving):
3. Place beets in a medium bowl, toss with balsamic vinegar, sea salt and s Veg: 1
pepper, and serve.

Tips: A great idea is to cook up more beets than you need and then save
in the fridge for use later in the week (salads, snacks, side dishes, etc.).

© 2015 The Institute for Functional Medicine

 DETOX FOOD PLAN – RECIPES 12

Basic Greens
Makes 6 servings (1 serving ≈ ½ cup)

n 1 large bunch of kale, collards, or bok choy, washed

n 2–3 cloves garlic, minced or cut into slivers Nutrition
(per serving)
n 1 tablespoon olive or coconut oil Calories: 56
Fat (g): 3
n ½ cup veggie or chicken broth
Sat. Fat (g): 0
Chol (mg): 0
Directions Sodium (mg): 35
Carb (g): 7
1. Cut out the tough center stem from the kale or collards; chop or slice Fiber (g): 1
into small pieces. Bok choy has no tough center so just chop into small Protein (g): 2

pieces. Core Food Plan

(per serving):
2. Sauté garlic in olive or coconut oil for about 30 seconds over medium
Fats & Oils: 0.5
heat. Add chopped greens and sauté for about 3–4 minutes. ns Veg: 1.5

3. Bok choy needs no further cooking. For kale or collards, add broth, cover
and simmer over low heat for about 10 minutes.

Variation: For seasoned greens, add small amounts of any of the following
alone or in combination: dry chipotle pepper, balsamic vinegar, ground
cumin or curry powder.

© 2015 The Institute for Functional Medicine

 DETOX FOOD PLAN – RECIPES 13

Beans and Greens Soup

Makes 8 servings (1 serving ≈ 1½ cups)

n 4 cups sliced yellow onions (approximately 3 onions)

n ¼ cup extra virgin olive oil Nutrition
(per serving)
n 3 garlic cloves, minced Calories: 246
Fat (g): 7
n 2 (15 ounces) cans white cannellini beans, drained & rinsed
Sat. Fat (g): 1
n 1 large branch fresh rosemary (6–7 inches) Chol (mg): 0
Sodium (mg): 229
n 2 quarts low sodium chicken stock or broth Carb (g): 34
Fiber (g): 11
n 1 bay leaf
Protein (g): 14
n 6 cups chopped greens such as escarole, spinach, bok choy or kale
Core Food Plan
n ½ teaspoon sea salt (per serving):
Legumes: 1.5
n ½ teaspoon black pepper Fats & Oils: 1.5
ns Veg: 2
Directions
1. In a large stockpot over low to medium heat, sauté the onions with the
olive oil until the onions are translucent, about 5–10 minutes.
2. Add the garlic and cook over low heat for 2 more minutes.
3. Add the drained white beans, rosemary, chicken stock, and bay leaf. Cover,
bring to a boil, and simmer for 30–40 minutes, until the beans are very
soft.
4. Remove the rosemary branch and the bay leaf. In small batches, purée in
a food processor, or leave soup in pot and use hand blender to purée.
5. Return soup to the pot to reheat. Add greens and cook until they are
wilted. If you are using escarole or kale, they will need a few minutes
longer than more tender greens. Season with salt and pepper.

© 2015 The Institute for Functional Medicine

 DETOX FOOD PLAN – RECIPES 14

Black Soy Bean & Quinoa Soup

Makes 8 servings (1 serving ≈ 1½–2 cups)

n 1 large onion, chopped

n 2 tablespoons olive oil Nutrition
(per serving)
n 4 cloves garlic, minced Calories: 274
Fat (g): 12
n 2 poblano peppers, seeded & chopped
Sat. Fat (g): 2
n 2 jalapeño peppers, seeded & chopped Chol (mg): 0
Sodium (mg): 379
n 6 cups water or vegetarian broth Carb (g): 28
Fiber (g): 12
n 3 cans (16 ounces) black soy beans, drained
Protein (g): 17
n 2 teaspoons ground cumin
Core Food Plan
n 1 bunch cilantro, including stems (per serving):
Proteins: 1
n 1 teaspoon sea salt Legumes: 0.5
n 2 cups cooked quinoa or brown rice Fats & Oils: 1.5
ns Veg: 1
Grains: 1
Directions
1. Sauté onion in olive oil until soft. Add garlic and sauté briefly. Add poblano
and jalapeño peppers, and continue to sauté about 5 more minutes.
2. Add remaining ingredients, except for quinoa or rice, and simmer, covered
for 20 minutes. Add cooked quinoa or rice and simmer another 5 minutes.
Adjust seasonings and cool.
3. In small batches, purée ½ of the soup in the food processor and return to
soup pot. Mix well, and reheat before serving.

© 2015 The Institute for Functional Medicine

 DETOX FOOD PLAN – RECIPES 15

Collard-Wrapped Wild Cod

Makes 4 servings

n 1 pound wild-caught cod fillets (4 fillets, 4 ounces each)

n 2 tablespoons coconut aminos Nutrition
(per serving)
n 1 quart water Calories: 165
Fat (g): 8
n 4 collard leaves
Sat. Fat (g): 6
n Black pepper, to taste Chol (mg): 49
Sodium (mg): 232
n 2 tablespoons coconut oil Carb (g): 2
Fiber (g): 1
n 4 lemon wedges
Protein (g): 21

Core Food Plan

Directions (per serving):
1. Preheat oven to 375° F. Proteins: 3

2. In a baking dish, gently toss fish fillets with the coconut aminos, until the
fish is covered with the sauce. Set aside.
3. Boil water in a small saucepan. One at a time, blanch the collard leaves for
just a few seconds. Remove leaves, and lay flat on a cutting board. Cut off
the tough ends of the collard greens, and place one fish fillet in the center
of each collard green. Season the fish with cracked black pepper, and top
each fillet with ½ tablespoon of coconut oil. Wrap the fish firmly in the
collard leaves, and place seam side down in a shallow baking dish.
4. Bake uncovered for 20 minutes. Serve with a lemon wedge.

Tips: Other fish can be used in place of cod.

© 2015 The Institute for Functional Medicine

 DETOX FOOD PLAN – RECIPES 16

Cooked Red Quinoa

Makes 8 servings (1 serving ≈ ½ cup)

n 2 cups water
n 1 pinch sea salt Nutrition
(per serving)
n 1 cup red quinoa, rinsed & drained Calories: 85
Fat (g): 1
Sat. Fat (g): 0
Directions Chol (mg): 0
1. Bring water to a boil in a medium heavy saucepan. Sodium (mg): 17
Carb (g): 16
2. Add sea salt and quinoa. Cover, and bring to a boil. Reduce heat to low, Fiber (g): 3
and simmer for 12 to 15 minutes. Protein (g): 3

3. Remove from heat, and let sit, covered, for 5 more minutes before serving. Core Food Plan
(per serving):
Grains: 1
Tips: Garnish with chopped fresh chives or basil, if desired.

© 2015 The Institute for Functional Medicine

 DETOX FOOD PLAN – RECIPES 17

Curried Vegetable Stew

Makes 6 servings (1 serving ≈ 1¼ cups)

n 2 medium-large onions, diced

n 1½ tablespoons coconut or olive oil Nutrition
(per serving)
n 3 garlic cloves, minced Calories: 297
Fat (g): 10
n 6 small new potatoes, unpeeled, washed and diced
Sat. Fat (g): 5
n 4 medium carrots, scrubbed & sliced Chol (mg): 1
Sodium (mg): 413
n 2 cups water Carb (g): 48
Fiber (g): 10
n 1 small head cauliflower, broken into bite-sized pieces
Protein (g): 9
n 1 bunch baby bok choy, chopped
Core Food Plan
n 2 cups fresh green beans, cut into 1-inch pieces (or one 10 ounces package (per serving):

frozen cut green beans, thawed) Fats & Oils: 2

ns Veg: 2
n 2–3 teaspoons grated fresh ginger s Veg: 2

n 1–2 teaspoons curry powder

n 3 teaspoons ground turmeric
n 1 can (15-ounces) lite coconut milk
n 1–2 tablespoons red curry paste, for those who prefer a zippier taste
n 1½ cups frozen baby peas, thawed
n ½ teaspoon sea salt

Directions
1. Sauté onion in oil for 3–4 minutes over medium heat in a large, heavy soup pot.
2. Add garlic and sauté another minute.
3. Now add potatoes, carrots, and 2 cups water. Bring to a simmer and cover. Cook for about 10 minutes.
Potatoes will not be fully cooked yet.
4. Add the cauliflower, bok choy, green beans, ginger, and spices. Cover and continue simmering gently for
about 10–15 minutes, until veggies are tender. Mash some of the potatoes against the side of the pot to
thicken the soup.
5. Now stir in the coconut milk and the curry paste, if using, being sure that the paste is well mixed in.
6. Allow to simmer (on low heat) for 5–10 minutes and then turn off heat and let sit to blend flavors until
ready to serve. Just before serving, stir in defrosted frozen baby peas (at about room temperature), adding
some sea salt to taste if needed.

Tip: Potatoes may be replaced with celeriac to enhance detoxification or both may be omitted from
recipe to decrease the carbohydrate content or glycemic load of this recipe.

© 2015 The Institute for Functional Medicine

 DETOX FOOD PLAN – RECIPES 18

Fenugreek-Spiced Chicken with Sautéed Red Chard

Makes 8 servings (1 serving ≈ ¾ cup chicken and sauce mixture and ¾–1 cup sautéed chard)

n 3 tablespoons coconut oil, divided

n 1 small red onion, diced Nutrition
(per serving):
n 2 garlic cloves, minced Calories: 349
Fat (g): 21
n ½ teaspoon cardamom powder
Sat. Fat (g): 13
n ½ teaspoon coriander powder Chol (mg): 151
Sodium (mg): 788
n 1 teaspoon fenugreek powder Carb (g): 10
Fiber (g): 3
n 1 teaspoon chili powder
Protein (g): 31
n 1 teaspoon sea salt
Core Food Plan
n 1 can (6 ounces) tomato paste (per serving):
Proteins: 4
n ½ cup canned coconut milk Fats & Oils: 2
ns Veg: 2
n 2½ pounds boneless, skinless chicken thighs, cut into bite-sized pieces
n 2 pounds red chard, diced, with tough stems removed
n ¼ cup grass-fed ghee or butter (optional)

Directions
1. In a large skillet or medium stock pot, heat 1 tablespoon coconut oil over medium heat. Add the
diced onion, and sauté until translucent. While onion is cooking, measure the spices into a small bowl
(cardamom, coriander, fenugreek, chili powder, and salt).
2. Once onions are translucent, turn the heat down to low. Add the spices, and stir well to make a paste.
3. Add the tomato paste and stir, forming a thick mixture.
4. Turn the heat back up to medium, and add the coconut milk. Stir frequently to blend into a thick sauce.
5. Bring the sauce to a simmer, and add the chicken. Stir well, and turn the heat down to medium-low.
Cover, and cook for approximately 15 minutes, stirring frequently, until the chicken is done all the way
through.
6. While the chicken is simmering, cook the chard in two batches. Using a large skillet, melt 1 tablespoon
coconut oil, and sauté half of chard (1 pound) for 4–5 minutes, or until tender. Remove cooked chard
to another dish, and repeat process with another 1 tablespoon coconut oil and remaining 1 pound of
chard.
7. After the chicken is cooked, add the ghee or butter, and mix into the sauce until melted. Serve the
chicken over the sautéed red chard.

Tips: Save time by having the butcher cut the chicken into bite-sized pieces for you.

© 2015 The Institute for Functional Medicine

 DETOX FOOD PLAN – RECIPES 19

Gluten-Free Baking Powder Biscuits

Makes 12 servings (1 serving = 1 biscuit)

n 1½ cup brown rice flour

n ½ cup tapioca flour Nutrition
(per serving):
n 4 teaspoons baking powder Calories: 143
Fat (g): 4
n ⅛ teaspoon salt
Sat. Fat (g): 3
n 3 tablespoons coconut oil Chol (mg): 0
Sodium (mg): 187
n 1 cup unsweetened applesauce Carb (g): 26
Fiber (g): 1
Protein (g): 1
Directions
Core Food Plan
1. Preheat oven to 425° F. (per serving):
2. In a medium-large mixing bowl, stir together dry ingredients (brown rice Grains: 2
flour, tapioca flour, baking powder, and salt).
3. Sprinkle oil on top, and mix well with a pastry blender or fork, until
consistency is crumbly.
4. Mix in applesauce, and stir until blended.
5. Drop 12 equal spoonfuls onto an ungreased cookie sheet. With spoon,
lightly shape into biscuit.
6. Bake 15–18 minutes until slightly browned.

Tips: Serve warm for best flavor, but may be lightly reheated in a microwave.

© 2015 The Institute for Functional Medicine

 DETOX FOOD PLAN – RECIPES 20

Gluten-Free Steel-Cut Oats

Makes 4 servings

n 4 cups water
n 1 cup gluten-free steel-cut oats Nutrition
(per serving):
Calories: 170
Directions Fat (g): 3
Sat. Fat (g): 1
1. In a medium saucepan, bring water to a boil. Chol (mg): 0
2. Add oats, and stir. Reduce heat to low, and allow to simmer, uncovered. Sodium (mg): 0
Carb (g): 29
3. Simmer for 25–30 minutes, stirring occasionally, until oats are of desired Fiber (g): 5
texture. Protein (g): 7

Core Food Plan

Tips: Note that oats will thicken further after removing from heat. Refrigerate (per serving):

any leftovers. This dish may also be served topped with a spoonful of plain Grains: 2
coconut yogurt or soy yogurt. Or stir in additional milk of choice, and some
fresh or dried berries. Adding flaxseed milk or ground meal would support
detoxification.

© 2015 The Institute for Functional Medicine

 DETOX FOOD PLAN – RECIPES 21

Hemp Chia Steel-Cut Oats in a Jar

Makes 4 servings

n 1 cup steel-cut oats

n 1 cup unsweetened hemp, almond, or coconut milk Nutrition
(per serving):
n 2 tablespoons chia seeds Calories: 295
Fat (g): 12
n ¼ teaspoon vanilla extract
Sat. Fat (g): 3
n ¼ teaspoon ground cinnamon Chol (mg): 0
Sodium (mg): 49
n 1 pinch nutmeg Carb (g): 39
Fiber (g): 6
n 1 tablespoon raw honey, optional
Protein (g): 11
n 4 mason jars, with lids
Core Food Plan
n 4 tablespoons shredded coconut, optional (per serving):
Nuts & Seeds: 2
n 4 tablespoons chopped walnuts or pistachios, optional Fats & Oils: 0.5
Fruits: 0.5
Directions Grains: 2

1. In a medium bowl, combine oats, milk, chia seeds, vanilla, cinnamon,

nutmeg, and honey (if using), and stir to combine well. Divide evenly
between 4 mason jars. Cover and refrigerate overnight.
2. Remove from refrigerator, when ready to eat, or if you prefer, allow
to come to room temperature before eating. Add 1 tablespoon each of
coconut and nuts per serving.

Tips: This may also be served topped with a spoonful of plain coconut yogurt
or soy yogurt. Or stir in additional milk of choice, and some fresh or dried
berries. Adding flaxseed milk or ground meal would support detoxification.

© 2015 The Institute for Functional Medicine

 DETOX FOOD PLAN – RECIPES 22

Kasha, Potatoes, and Mushrooms

Makes 6 servings (1 serving ≈ ¾ cup)

n 1 tablespoon extra virgin olive oil

n 1 small onion, chopped fine Nutrition
(per serving):
n 2 cloves garlic, minced Calories: 127
Fat (g): 3
n 1 teaspoon sea salt
Sat. Fat (g): 1
n 1 small red potato or yam, ¼-inch dice Chol (mg): 5
Sodium (mg): 339
n 6 crimini mushrooms, chopped fine Carb (g): 24
Fiber (g): 2
n 1 cup kasha
Protein (g): 4
n 2 cups boiling water
Core Food Plan
n ¼ teaspoon freshly ground pepper (per serving):
Fats & Oils: 0.5
ns Veg: 1
Directions Grains: 1
1. In a 3–4 quart heavy pot with a tight-fitting lid, heat the oil over medium
heat. Add onions, garlic, and salt, and sauté until the onion is golden and
soft. This will take at least 10 minutes. The more caramelized the onions,
the better the flavor.
2. Add 2 cups water to a tea kettle, and bring to a boil.
3. While water is heating, add finely chopped potatoes and mushrooms.
Sauté 3–4 minutes, covered, until juicy. Add kasha to mixture and stir,
coating the kasha.
4. Pour in boiling water, and turn heat to low. Cover pot, and simmer about
15 minutes on low until water is absorbed. Remove lid, and allow kasha
to rest for 10 more minutes. Add pepper and stir.

© 2015 The Institute for Functional Medicine

 DETOX FOOD PLAN – RECIPES 23

Lemon Cream with Blackberries and Raspberries

Makes 4 servings

n 1 tablespoon grated lemon zest, divided

n ¼ cup fresh lemon juice Nutrition
(per serving):
n ½ cup honey Calories: 201
Fat (g): 3
n 1 package (12 ounces) silken tofu, firm or extra-firm, drained
Sat. Fat (g): 0
n ½ cup fresh blackberries Chol (mg): 0
Sodium (mg): 32
n ½ cup fresh raspberries Carb (g): 43
Fiber (g): 2
Protein (g): 7
Directions
Core Food Plan
1. Combine 2½ teaspoons of the lemon zest, lemon juice, honey, and tofu (per serving):
in a blender or food processor. Purée ingredients until smooth, scraping Proteins: 1
down sides of blender with a rubber spatula as necessary. Fruits: 2.5

2. Divide lemon cream evenly among four bowls or serving glasses. Garnish
each portion with berries and reserved ½ teaspoon lemon zest.
3. Serve immediately or refrigerate.

Tips: You can make the lemon cream in advance, cover it, and keep it in the
refrigerator for three days.

© 2015 The Institute for Functional Medicine

 DETOX FOOD PLAN – RECIPES 24

Marinated Vegetables
Makes 12 servings (1 serving ≈ ½ cup)

n ½ cup olive oil

n ¼ cup balsamic vinegar Nutrition
(per serving):
n 1 teaspoon dried oregano Calories: 95
Fat (g): 4
n 1 teaspoon dried basil
Sat. Fat (g): 1
n 3 cloves garlic, cut into slivers Chol (mg): 0
Sodium (mg): 250
n ½ teaspoon sea salt Carb (g): 15
Fiber (g): 3
n 1 can (14 ounces) artichoke hearts, canned in water, cut into halves
Protein (g): 3
or quarters
Core Food Plan
n 1 can (14 ounces) hearts of palm, cut into ¼-inch slices (per serving):

n 1 can (6 ounces) pitted black olives Fats & Oils: 0.5

ns Veg: 2.5
n ½ pound mushrooms, cleaned and quartered

Directions
1. In a large bowl, whisk together olive oil, balsamic vinegar, oregano,
basil, garlic, and sea salt.
2. Add artichokes, hearts of palm, olives, and mushrooms, and toss well.
3. Cover and place in refrigerator to marinate for 6–8 hours, tossing
periodically.

Tips: Leftover marinade can be used as a salad dressing.

© 2015 The Institute for Functional Medicine

 DETOX FOOD PLAN – RECIPES 25

Multi-Greens Smoothie
Makes 2 servings

n 1 cup kale, collards, or Swiss chard, packed tight (large stems removed)
n ½ cup loosely packed parsley leaves Nutrition
(per serving):
n 1 medium apple, cored Calories: 115
Fat (g): 1
n 1 medium pear, cored
Sat. Fat (g): 0
n 1 tablespoon lemon juice Chol (mg): 0
Sodium (mg): 26
n 1 cup green tea, cold or room temp Carb (g): 28
Fiber (g): 5
n ½ cup water
Protein (g): 2
n ¾ cup ice
Core Food Plan
(per serving):
Directions ns Veg: 0.5
Fruits: 1.5
1. Put all ingredients in a high powered blender, and start on low speed,
gradually working up to high speed for 1 minute.

Tips: This is best if served fresh, but it may be stored in the refrigerator
to drink later in the day, if desired. Try to use a variety of different
greens each time the Multi-Greens Smoothie is prepared if used daily
or frequently during a focused detoxification period. If controlling
carbohydrates more tightly, cut fruit portions in half.

© 2015 The Institute for Functional Medicine

 DETOX FOOD PLAN – RECIPES 26

Mushroom and Pepper Sauté with Arugula

Makes 4 servings

n 3 tablespoons olive oil, divided

n ½ pound crimini mushrooms, cut in half or 2 medium portabellas, Nutrition
(per serving):
thinly sliced Calories: 123
n 1 large or 2 small yellow, red, or orange bell peppers, sliced very thin Fat (g): 10
Sat. Fat (g): 1
n 2 cloves garlic, minced Chol (mg): 0
Sodium (mg): 10
n 1 tablespoon balsamic vinegar
Carb (g): 7
n 1 tablespoon lemon juice Fiber (g): 2
Protein (g): 2
n ¼ cup fresh basil leaves, chopped (or 1 tablespoon dried)
Core Food Plan
n 1 pinch sea salt (per serving):

n 4 cups arugula leaves (or any combination of mixed greens) Fats & Oils: 2
ns Veg: 1.5

Directions
1. Heat 2 tablespoons olive oil over medium heat in a large skillet.
2. Add mushrooms and bell peppers, and sauté until tender, about
7–10 minutes.
3. Add garlic and sauté for 1 more minute.
4. Stir in the fresh or dried basil (if using), along with a pinch of salt if needed.
5. Divide greens among 4 plates, and drizzle with remaining 1 tablespoon
olive oil. Top with warm peppers and mushrooms, and serve immediately.

© 2015 The Institute for Functional Medicine

 DETOX FOOD PLAN – RECIPES 27

Orange Roasted Beet Arugula Salad

Makes 4 servings

n 2 large beets
n 1 navel orange Nutrition
(per serving):
n 1 tablespoon olive oil Calories: 84
Fat (g): 4
n 2 teaspoons balsamic vinegar
Sat. Fat (g): 0
n 3 tablespoons orange juice Chol (mg): 0
Sodium (mg): 103
n 1 teaspoon Dijon mustard Carb (g): 12
Fiber (g): 3
n 1 pinch sea salt
Protein (g): 2
n 1 pinch ground black pepper
Core Food Plan
n 2 bunches arugula, washed well and dried (per serving):
Fats & Oils: 0.5
ns Veg: 1
Directions s Veg: 0.5
1. Preheat oven to 450° F.
2. Wrap each beet in aluminum foil and place on a baking sheet. Roast for
40–50 minutes. Pierce with the tip of a sharp knife to test for tenderness.
Remove from oven; when cool enough to handle, rub off skins. Slice
into chunks.
3. While beets are roasting, slice off ends of orange with a sharp knife. Peel
and break into segments. Cut each segment into 2–3 pieces. Set aside.
4. Once beets have cooled, whisk together olive oil, balsamic vinegar,
orange juice, Dijon mustard, sea salt and black pepper.
5. In a large bowl, add arugula and toss with dressing. Add beets and
oranges, and toss again. Serve immediately.

© 2015 The Institute for Functional Medicine

 DETOX FOOD PLAN – RECIPES 28

Poached Eggs over Spinach

Makes 1 serving

n 1 teaspoon sea salt

n 2 teaspoons white vinegar Nutrition
(per serving):
n 2 large eggs, very cold Calories: 220
Fat (g): 15
n 1 teaspoon olive oil
Sat. Fat (g): 4
n 1 garlic clove, crushed Chol (mg): 424
Sodium (mg): 588
n 4 cups fresh spinach (about 2 large handfuls) Carb (g): 7
Fiber (g): 3
n 1 pinch sea salt
Protein (g): 16
n 1 pinch black pepper
Core Food Plan
(per serving):
Directions Proteins: 2
Fats & Oils: 2
1. On a stovetop, preheat a small skillet or omelet pan on medium heat. ns Veg: 1
2. At the same time, place a small saucepan over medium heat, and fill with
enough water to come 1 inch up the side of the saucepan. Add 1 teaspoon
sea salt and 2 teaspoons vinegar to water, and bring to a simmer. While
water is heating, crack the eggs, and place in a very small bowl.
3. Once water comes to a simmer, use a spoon to stir the water in one
direction until spinning around smoothly. Carefully drop the eggs into the
center of the whirlpool (the swirling water helps to keep the eggs from
“feathering,” or spreading out in the pan). Turn off heat, and cover. Set a
timer for 5 minutes and let eggs poach. Leave untouched until the timer
goes off.
4. While eggs are cooking, add oil to preheated pan. Add garlic and let
lightly brown, stirring as needed. This may only take 30–60 seconds. Add
the spinach and stir frequently until it wilts down, about 2–4 minutes.
Remove from heat and empty onto a small plate.
6. When timer goes off, remove eggs from water with a slotted spoon and
place on top of spinach. Top with pinch each of sea salt and black pepper,
and serve immediately.

© 2015 The Institute for Functional Medicine

 DETOX FOOD PLAN – RECIPES 29

Rainbow Smoothie
Makes 2 servings

n ½ cup cold green tea

n 1 cup unsweetened hemp, coconut, or almond milk Nutrition
(per serving)
n 2 tablespoons chia seeds, whole or ground Calories: 151
Fat (g): 6
n ¼ teaspoon cinnamon
Sat. Fat (g): 2
n ½ teaspoon fresh ginger, minced Chol (mg): 0
Sodium (mg): 110
n 1 tablespoon fresh lemon juice Carb (g): 25
Fiber (g): 4
n ½ cup frozen blueberries*
Protein (g): 4
n ½ cup frozen strawberries*
Core Food Plan
n ½ cup frozen mango* (per serving):
Dairy Alt.: 0.5
n ¼–½ cup ice to increase thickness, if desired (especially if using fresh fruit Nuts & Seeds: 0.5
instead of frozen) ns Veg: 0.5
Fruits: 1
n 1 cup packed baby spinach

*No sugar added.

Directions
1. Add prepared green tea, hemp, coconut, or almond milk to a blender. Then add the rest of the
ingredients in the order listed, ending with baby spinach.
1. Blend at very low speed until ingredients are mixed, then gradually increase speed to high, and blend
well for 1 minute. Serve immediately.

Tips: If unable to serve immediately, omit chia or other seeds as gelling will occur and it will be less
palatable.
Optional: add 1 teaspoon maple syrup or stevia if needed.
Optional: to provide more protein and healthy fats, add 1–2 scoops of vegan protein powder and 1–2
tablespoons nut butter, ground flax seeds, or hemp seeds.

© 2015 The Institute for Functional Medicine

 DETOX FOOD PLAN – RECIPES 30

Roasted Cauliflower with Pine Nuts

Makes 6 servings (1 serving ≈ ½ cup)

n 1 head cauliflower, broken into florets

n 2 cloves of garlic, peeled and minced Nutrition
(per serving)
n 2 tablespoons extra virgin olive oil Calories: 111
Fat (g): 10
n 1 teaspoon fresh rosemary, finely chopped Sat. Fat (g): 2
n ½ cup raw pine nuts Chol (mg): 0
Sodium (mg): 84
n ¼ teaspoon sea salt Carb (g): 3
Fiber (g): 1
n ¼ teaspoon freshly ground pepper Protein (g): 3

Core Food Plan

Directions (per serving):

1. Preheat oven to 425° F. Nuts & Seeds: 1

Fats & Oils: 1
2. Place cauliflower florets in a large mixing bowl. Add garlic and stir ns Veg: 0.5
thoroughly. Pour in olive oil and ensure that all cauliflower pieces are
coated with oil. Sprinkle with rosemary, pine nuts, salt, and pepper.
3. Transfer mixture evenly onto baking sheet, being sure that mixture is
spread evenly in a single layer.
4. Roast, uncovered, for 20–25 minutes or until the top and edges of
cauliflower are lightly brown.You may stir about half way through if
they are becoming too brown. Serve immediately.

© 2015 The Institute for Functional Medicine

 DETOX FOOD PLAN – RECIPES 31

Rosemary Roasted Potatoes

Makes 8 servings (1 serving ≈ ½-¾ cup)

n 3 tablespoons olive oil

n 3–4 tablespoons chopped fresh rosemary Nutrition
(per serving)
n ½ teaspoon garlic powder Calories: 136
Fat (g): 5
n ¼ teaspoon sea salt
Sat. Fat (g): 1
n ¼ teaspoon black pepper Chol (mg): 0
Sodium (mg): 66
n 2pounds new potatoes, cut in half or fourths (red skin, purple, Carb (g): 21
Yukon Gold, fingerling) Fiber (g): 2
Protein (g): 2

Directions Core Food Plan

(per serving):
1. Preheat oven to 425° F. Fats & Oils: 0.5
s Veg: 1.5
2. Stir together oil, rosemary, garlic powder, sea salt and pepper in large
bowl. Add potatoes and toss well until coated.
3. Spread evenly in 15 x 10-inch baking pan. Bake uncovered, for 30–35
minutes, stirring occasionally until potatoes are fork-tender and golden
brown.

© 2015 The Institute for Functional Medicine

 DETOX FOOD PLAN – RECIPES 32

Salmon with Roasted Cherries

Makes 4 servings

n ¾ pound cherries, pitted & halved (about 3 cups)

n 3 tablespoons fresh lemon juice, divided Nutrition
(per serving)
n 1 tablespoon agave nectar or honey Calories: 185
Fat (g): 4
n 2 teaspoons chopped fresh thyme
Sat. Fat (g): 1
n 1 pound salmon (4 fillets) Chol (mg): 59
Sodium (mg): 77
Carb (g): 13
Directions Fiber (g): 1
Protein (g): 23
1. Prepare the cherries by pitting and halving. Place in medium to large bowl.
Toss with 1 tablespoon lemon juice, agave, and fresh thyme. Core Food Plan
(per serving):
2. Arrange salmon skin-side down on a large foil-lined baking sheet. Proteins: 3
Fruits: 1
3. Spread cherry mixture over salmon. Broil salmon until just cooked
through, and cherries are caramelized, 5–7 minutes.
4. Transfer to plates, drizzle with remaining 2 tablespoons lemon juice.

Tips: This is great served over rice or quinoa or a bed of fresh spinach.

© 2015 The Institute for Functional Medicine

 DETOX FOOD PLAN – RECIPES 33

Sautéed Baby Bok Choy

Makes 4 servings

n ½ cup mirin
n 1 tablespoon low-sodium tamari Nutrition
(per serving):
n 4 heads baby bok choy (1¼ pounds total), halved lengthwise Calories: 45
Fat (g): 0
Sat. Fat (g): 0
Directions Chol (mg): 0
1. Add mirin and tamari to skillet, and bring to a boil over medium-high Sodium (mg): 283
Carb (g): 10
heat. Fiber (g): 1
2. Add bok choy. Cover and cook until tender when pierced with the tip Protein (g): 2

of a paring knife, 3–5 minutes; discard liquid. Core Food Plan

(per serving):
ns Veg: 2
Tips: Mirin is an essential condiment used in Japanese cuisine. It is a kind
of rice wine similar to sake, but with a lower alcohol content and higher
sugar content. The sugar is a complex carbohydrate formed naturally via
the fermentation process, and therefore, it is not refined sugar. The alcohol
content is decreased further when the liquid is heated.

© 2015 The Institute for Functional Medicine

 DETOX FOOD PLAN – RECIPES 34

Scrambled Eggs with Greens

Makes 1 serving

n 2 large eggs
n 1 teaspoon olive or coconut oil, divided Nutrition
(per serving)
n 1 pinch sea salt Calories: 207
Fat (g): 15
n 1 pinch black pepper
Sat. Fat (g): 4
n ¼ teaspoon dried basil or oregano (or 1 tablespoon if using fresh herbs) Chol (mg): 431
Sodium (mg): 258
n ½–¾ cup finely chopped kale or baby bok choy Carb (g): 5
Fiber (g): 1
n Watercress or micro-greens, for garnish
Protein (g): 14

Core Food Plan

Directions (per serving):
1. Heat a small skillet or frying pan over medium heat. Proteins: 2
Fats & Oils: 2
2. Beat eggs, salt, pepper, and basil or oregano in a small bowl. ns Veg: 1

3. To frying pan, add ½ teaspoon oil and kale or bok choy, sautéing until
greens have wilted, about 2–3 minutes. Turn onto a plate.
4. Add remaining ½ teaspoon oil to frying pan, and return to heat. Add
eggs and let set for a moment; then stir while cooking for about 1
minute.
5. Return cooked greens to pan. Stir together eggs and greens until
cooked to your liking.
6. Serve immediately, garnished with micro-greens or watercress.

© 2015 The Institute for Functional Medicine

 DETOX FOOD PLAN – RECIPES 35

Seasoned Turkey Burger

Makes 4 servings (1 serving ≈ 4 ounces precooked ground turkey)

n 1 pound ground turkey breast

n ½ tablespoon low-sodium tamari Nutrition
(per serving):
n ½ tablespoon Montreal steak seasoning, 25% less sodium Calories: 211
Fat (g): 12
n ½ cup minced onion (fresh)
Sat. Fat (g): 3
n 1 egg Chol (mg): 143
Sodium (mg): 387
n ½ tablespoon olive oil Carb (g): 2
Fiber (g): 0
Protein (g): 22
Directions
Core Food Plan
1. Preheat a large skillet over medium-high heat. (per serving):
1. In a large bowl, add turkey, tamari, steak seasoning, minced onion, and egg. Proteins: 3
Fats & Oils: 0.5
Mix ingredients together, and form into four patties.
ns Veg: 0.5
1. Add olive oil to pan and spread to coat pan. Add patties to pan and cook,
flipping once during cooking.

Tips: May substitute coconut aminos in place of the low-sodium tamari

if avoiding soy. A lower sodium version of Montreal steak seasoning is
recommended and contains the following: coarse salt, spices (including
black pepper and red pepper), garlic, sunflower oil, natural flavor, and
extractives of paprika. Individual spices may be added rather than using this
commercially prepared steak seasoning.

© 2015 The Institute for Functional Medicine

 DETOX FOOD PLAN – RECIPES 36

Shaved Brussels Sprouts

Makes 4 servings

n 1 teaspoon olive oil

n ¼ cup onion, thinly sliced Nutrition
(per serving):
n 6 cloves fresh garlic, thinly sliced Calories: 64
Fat (g): 1
n 1 pound Brussels sprouts, thinly sliced (see tip)
Sat. Fat (g): 0
n ¼ teaspoon sea salt Chol (mg): 0
Sodium (mg): 144
n ¼ teaspoon ground black pepper Carb (g): 11
Fiber (g): 4
Protein (g): 4
Directions
Core Food Plan
1. Preheat a large cast-iron skillet over medium high heat. The cast iron (per serving):
really works well to get the sprouts nice and crispy. ns Veg: 2
2. Sauté the onion in the oil for about 3 minutes or until just starting
to brown.
3. Add the garlic and sauté for another 30–45 seconds.
4. Add the Brussels sprouts, salt and pepper, and sauté for about 7 minutes
or until browned and crisped. Serve.

Tips: To “shave” Brussels sprouts, there is no need to break out a straight

edged razor. Trim the nub on the bottom of the sprout and slice the
sprout in half. Then just slice the spouts into thin-as-you-can lengthwise
strips. It might take more time, but it’s a great way to enjoy these healthy
vegetables and well worth the effort.
Refrigerate any leftovers.

© 2015 The Institute for Functional Medicine

 DETOX FOOD PLAN – RECIPES 37

Sirloin Dijon with Sautéed Kale

Makes 6 servings (1 serving ≈ 4 ounces sirloin and ½ cup kale)

n ¼ teaspoon sea salt

n ¼ teaspoon black pepper Nutrition
(per serving):
n 1½ pounds sirloin, thinly sliced Calories: 298
Fat (g): 21
n ½ cup low-sodium chicken broth
Sat. Fat (g): 10
n ½ tablespoon dried thyme Chol (mg): 71
Sodium (mg): 209
n 1½ tablespoons Dijon mustard Carb (g): 6
Fiber (g): 1
n 2 tablespoons coconut oil
Protein (g): 23
n 3 garlic cloves, minced
Core Food Plan
n 4 cups kale, diced, tough stems removed (per serving):
Proteins: 3
Fats & Oils: 2.5
Directions ns Veg: 1
1. Heat a large skillet over medium heat. Sprinkle salt and pepper over
the sirloin.
2. While pan is heating, whisk together in a small bowl the chicken
broth, thyme, and mustard.
3. Add the coconut oil to the pan, and sauté the sirloin until lightly
browned. Add the garlic and sauté 30–60 seconds.
4. Add the mustard mixture to the pan and stir. Bring to a simmer.
5. Add the kale and cook, stirring often until the kale is tender. Serve
immediately.

Tips: To save time, ask a butcher to thinly slice the sirloin for you. If you
slice it yourself, put it in the freezer for an hour before it needs to be
sliced, as frozen steak is much easier to slice thin.

© 2015 The Institute for Functional Medicine

 DETOX FOOD PLAN – RECIPES 38

Steamed Artichokes
Makes 1 serving

n 1 artichoke per person

Nutrition
(per serving):
Directions
Calories: 64
1. Slice about ¾ inch off the tip of the artichoke. Pull off any smaller Fat (g): 0.5
leaves at the base and on the stem. Cut off stem, leaving ½ inch. Rinse Sat. Fat (g): 0
Chol (mg): 0
artichokes in cold water. Sodium (mg): 72
2. Put 2 inches of water into a large pot, and insert a steaming basket. Add Carb (g): 14
Fiber (g): 10
artichokes and cover. Bring to a boil and reduce heat to simmer. Cook for Protein (g): 3.5
25–35 minutes or until the outer leaves can easily be pulled off.
Core Food Plan
(per serving):
Tips: Artichokes may be eaten cold or hot. They are often served either ns Veg: 3
with a healthy mayonnaise (such as Vegenaise) or melted butter. If you use
mayonnaise, try adding a little bit of balsamic vinegar and mixed in.
To eat, pull off outer petals, one at a time. Dip wide fleshy end in melted
butter or sauce. Place in mouth, dip side down, and pull through teeth to
remove soft, pulpy, delicious portion of the petal. Discard remaining petal.
Continue until all of the petals are removed.
With a knife or spoon, scrape out, and discard the inedible fuzzy part (called
the “choke”) covering the artichoke heart. The remaining bottom of the
artichoke is the heart. Cut into pieces and dip into sauce to eat.

© 2015 The Institute for Functional Medicine

 DETOX FOOD PLAN – RECIPES 39

Stir-Fried Chicken with Ginger Broccoli

Makes 4 servings

n 1 pound chicken breast, cut into bite-sized pieces

n 4 tablespoons low-sodium tamari, divided Nutrition
(per serving)
n 3 tablespoons olive oil, divided Calories: 282
Fat (g): 13
n 1 bunch scallions, thinly sliced
Sat. Fat (g): 2
n 2 teaspoons peeled and minced fresh ginger Chol (mg): 66
Sodium (mg): 674
n 2 minced garlic cloves Carb (g): 11
Fiber (g): 3
n 1 tablespoon arrowroot or cornstarch
Protein (g): 30
n 1 tablespoon dry sherry
Core Food Plan
n ½ teaspoon cayenne or ¼ teaspoon hot-pepper flakes (per serving):
Proteins: 4
n 2 cups broccoli florets ns Veg: 2
n 2 cups sliced mushrooms
n 1 red bell pepper cut into thin strips
n ¼ cup water
n 1 teaspoon sesame oil
n ¼ teaspoon sea salt
n ¼ teaspoon black pepper

Directions
1. Toss chicken with 2 tablespoons tamari sauce, and set aside for 5–10 minutes. In a wok or large skillet,
heat 1 tablespoon oil over medium heat and add scallions, ginger, and garlic. Stir-fry for 30 seconds.
2. Drain chicken and add to wok, stir-frying for 2 more minutes.
3. Using a fork or small whisk, mix remaining 2 tablespoons tamari with arrowroot or cornstarch, sherry,
and cayenne in a small bowl. Set aside.
4. Add another 1 tablespoon oil in wok over medium to high heat, and add broccoli, mushrooms, and
bell pepper, and stir-fry for 2 minutes. Add ¼ cup water, and bring to a boil. Cover wok and reduce
heat to low, simmering about 5 minutes until vegetables are slightly tender.
5. Stir reserved tamari mixture into wok and cook over medium heat until thickened and thoroughly
heated; do not overcook chicken and vegetables. Add sesame oil, salt, and pepper to taste and adjust
seasonings if you desire a spicier dish.
6. Serve immediately or make ahead and refrigerate until ready to serve. Reheat carefully; flavors are
enhanced when the dish sits overnight.

© 2015 The Institute for Functional Medicine

 DETOX FOOD PLAN – RECIPES 40

Strawberry Mango Smoothie

Makes 2 servings

n 2 cups unsweetened almond, flax, hemp, or coconut milk

n 1 cup frozen strawberries (no sugar added) Nutrition
(per serving):
n 1 cup frozen mangoes (no sugar added) Calories: 305
Fat (g): 8
n 2 scoops vanilla vegan protein powder*
Sat. Fat (g): 2
n 2 tablespoons chia seeds Chol (mg): 0
Sodium (mg): 351
n 2 cups spinach leaves Carb (g): 40
Fiber (g): 6
*Soy-free.Typical varieties include rice, pea, hemp. Should be sweetened with stevia Protein (g): 22
or unsweetened altogether. 1 scoop should be ≈ 17g protein. Core Food Plan
(per serving):

Directions Proteins: 2.5

Nuts & Seeds: 0.5
1. Add all ingredients to blender and blend until smooth. ns Veg: 1
Fruits: 2

Tips: Use organic non-GMO soy milk for smoothie, if desired and if
tolerated, in order to enhance detoxification.

© 2015 The Institute for Functional Medicine

 DETOX FOOD PLAN – RECIPES 41

Sweet Potato Hummus

Makes 8 servings (1 serving ≈ ⅓ cup)

n 1 large sweet potato (12–14 ounces), cooked and mashed

n 1 can (15 ounces) chick peas, drained, rinsed Nutrition
(per serving):
n ¼ cup tahini Calories: 180
Fat (g): 10
n ¼ cup fresh lemon juice
Sat. Fat (g): 1
n 3 tablespoons extra-virgin olive oil Chol (mg): 0
Sodium (mg): 415
n 1 small clove garlic, halved Carb (g): 19
Fiber (g): 3
n 1½ teaspoons fine sea salt
Protein (g): 5
n 1 teaspoon ground cumin
Core Food Plan
n ½ teaspoon cinnamon (optional) (per serving):
Legumes: 0.5
Nuts & Seeds: 1
Directions Fats & Oils: 1
1. Combine all ingredients in a food processor, and purée until smooth. s Veg: 0.5

Tips: Serve with vegetables or seed crackers.

© 2015 The Institute for Functional Medicine

 DETOX FOOD PLAN – RECIPES 42

Tofu Scramble
Makes 4 servings

n 1 pound regular tofu, drained and crumbled

n 2 tablespoons low-sodium tamari Nutrition
(per serving):
n 3 tablespoons olive oil Calories: 239
Fat (g): 16
n ½ cup onion, chopped
Sat. Fat (g): 2
n 1 medium sweet potato or new potato, diced Chol (mg): 0
Sodium (mg): 318
n ½ cup fresh crimini mushrooms, sliced Carb (g): 17
Fiber (g): 3
n ½ cup red or yellow bell pepper, chopped
Protein (g): 11
n 1 clove garlic, minced
Core Food Plan
n ½ teaspoon thyme (per serving):
Proteins: 1
n ¼–½ teaspoon red pepper flakes Fats & Oils: 2
n ½ teaspoon chervil or coriander ns Veg: 2
s Veg: 0.5
n 1 tomato, cut in wedges for garnish

Directions
1. In a small bowl, stir tofu with tamari, and set aside.
1. Heat oil in large skillet over medium heat. Sauté onions and potatoes
about 5 minutes until onions are translucent and potatoes are
golden-brown.
1. Add mushrooms, bell pepper, garlic, and spices, and cook 3–5 minutes
longer, until peppers and mushrooms are soft. Remove from heat,
transferring vegetables to a bowl.
1. Return skillet to low heat and sauté tofu until dry, about 3 minutes.
Add vegetables to tofu, scramble well, and cook until vegetables are
heated through.
1. Serve immediately, garnished with wedges of tomato.

© 2015 The Institute for Functional Medicine