DIY New Year Cleanse
January 1st is different from other holidays. It’s observed inter nationally and multi-culturally as marking a New Year. As with other New Year’s observances, it’s welcomed with celebration, but the main celebrating is the night before, which makes it not only a two day holiday but also a two year one. Unlike other major holidays, it’s not centered on family gatherings, but rather on the company of friends, which can change from year to year, and therefore for most of us it “gathers no moss’ or rather traditions. The day itself is usually spent as one of relaxation. People gear themselves for the coming year and in Northern climates for the brunt of the winter ahead.
Many, including me, use the day to start recovering from a long, food filled holiday season. My neighbor remarked that between the office, clients, friends and family she had eaten so much that she expected bubbles to flow out when she opened her mouth. It’s no wonder the most New Year’s resolutions are to diet!
However, before filling your fridge with foods dictated by the latest dieting fad, give a thought to spending a week or so on a cleanse to lose the bloated feeling at least. I don’t mean checking into a spa or investing in a strict OTC program. I’m talking about basing your meals on lean protein, especially fish and foods with high complex carbohydrate value, loaded with fiber. Lucky for us, many of these foods are winter root vegetables, carrots, beets, turnips, squash, sweet potatoes, and also broccoli,
cauliflower, kale, Brussels sprouts, cabbage because of their high fiber content.
In my book “How to Understand Carbohydrates” I explain that while protein builds muscle, carbohydrates provide energy and fiber is responsible for keeping the body functioning smoothly. There are two types of carbohydrates; simple and complex.
Simple carbs are sugars and are quite direct in their function. They are quickly absorbed into the bloodstream and give us a boost, temporarily, but because they are so rapidly absorbed, the effect doesn’t last long and the excess is banked in the body.
Complex carbohydrates are found in potatoes, pasta, rice, bread and in smaller amounts in fruits and vegetables. These are digested into simpler sugars which the body then converts into glucose, our cells’ main source of energy. Glucose is absorbed slowly and it enters the bloodstream at a constant rate to fuel our every action. What the body can’t use at the time, it creates cells to store the excess—you guessed it! FAT CELLS! This is how carbs got the bad rep. If we eat more than we need, our body doesn’t get rid of the surplus, and banks it in new cells we recognize as fat.
The purpose of a cleanse is to focus on eating the high carb, high fiber vegetables, to give us enough energy, satisfy our hunger and still provide the fiber needed to flush out our system—to cleanse it. Starchier carbohydrates such as bread and pasta can‘t do this because they don’t contain enough fiber. In fact, considering the starring roles that they play in various forms in holiday fare, it’s a safe bet that they are partially responsible for the bloated sensation we often experience and are best avoided, instead, serve a second vegetable to fill out a menu.
The concept of cleansing isn’t new. Most religions advocate at least one a year, calling them “Fasts”. What is new is the attention given to turning the experience into a gourmet adventure though using condiments, herbs, spices, nuts and seeds for taste rather than sauces and rich ingredients such as butter, mayonnaise and gobs of melted cheese. Bon Appetit Magazine’s January 2015 issue has an article on a cleanse, as well as a section on eating healthy which I an excellent source for learning more about planning a cleanse.
After a few days your body should be clear enough to give you an accurate reading of how much weight you need to lose, if really any and the type of diet that will best serve you. Perhaps, you will have lost some pounds and decide to continue with this plan rather than switch. I have often done this successfully. The important thing is that you will feel better and your body will be ready for whichever step you opt for next.
I’m passing on some recipes and tips that work for me. If you want more, explore my blog through the Home Page panorama or click the Archive button. Optionally, consider my book Dinners With Joy which contains 3 months of dinner menus with weekly shopping lists. After a lifetime in a family concerned with heart health and diabetes, my recipes pass both dietary requirements.
DIY SNACKS
Nutritionists recommend a piece of fruit, most commonly an apple. But, surprisingly, a potato of equal size, say 5 oz., is more filling, has fewer calories and carbs and more fiber. I pierce the skin, microwave it 3-4 min., split it open, lightly rub butter or margarine over the surface and broil it until golden.
Kale Chips: Trim the leafy part away from the heavy stems of 1lb. kale and cut cross wise into 2” slices. (Save stems for another use) Wash leaves well and spin dry or spread on towels. Toss in a bowl with 2 tsp. oil (or spray with oil) ¾ tsp. salt, ¼ tsp. cayenne pepper or garlic powder—both optional. Bake on a parchment lined pan in a preheated 325 deg. oven 15min. until crisp but not brown. Serve soon.
Coconut Chips: Many stores carry wedges of coconut meat. Otherwise be sure you know how to extract the meat before starting this recipe. Using a potato peeler, slice strips of meat and place them on parchment paper in a pan. Sprinkle lightly with salt and bake as for kale just until edges turn golden. Cool completely and store air-tight but be careful they’re delicate.
VEGETABLES:
It pays to be sensible in view of the price of produce now. Remember frozen vegetables and fruits have the same nutritional value as fresh. Canned sweet potatoes and beets, especially the whole ones, can be prepared in all the ways fresh can. If the nuts and seeds mentioned in a recipe serve as garnishes used to make the texture of a dish interesting, they may be interchangeable with other less expensive varieties or be sold cheaper in other markets.
Roasted vegetables are a favorite. They’re simple to do, taste great and the flavor can be changed with the choice of seasoning or herb used. They easily replace sauced dishes. The cooking time and temperature varies with the choice of vegetable, but the process is the same. Simply toss or spray with a little oil, toss or sprinkle with the seasoning of choice and bake on a foil-covered baking sheet until done. Usually I like to drizzle a bit of Balsamic vinegar over them about half-way through, especially beets and pearl onions.
Roasted fruits are another great flavor enhancer. I’ve long loved peaches with poultry, but lately have become addicted to slices of citrus fruits with fish and salads. Like vegetables, the cooking time can vary with the texture of the fruit, but generally they are roasted at 400 deg. for about 15 min. just until their natural sugar begins to caramelize and they, too, replace sauces.
Cauliflower Confetti: This can be done with frozen as well as fresh. Just be sure the cauliflower is firm enough to chop. If fresh, separate into florets. Blanch briefly until crisp-tender. Pulse to the size of small peas or optionally, rice. Season with lemon pepper or bouillon granules and set aside. Use as you would for rice, pasta or mashed potatoes, as a bedding or a side. If needed, reheat in microwave 30 sec. Serves 2-3
Spinach Tart: (1) 10oz box, chopped spinach. Drain, put in a greased pie plate or shallow casserole. Mix with 1 raw egg and 1 packet chicken or beef flavored bouillon granules. Top with a sprinkle of nutmeg, and bake along with meat .for 20 min at 350 degrees or microwave for 1 min. serves 3-4
ENTREES:
Fusian Tilapia-Serves 4
4 large Tilapia fillets
Tbs. garlic powder
1 Tbs. powdered ginger
1 Tbs. butter
1 Tbs. oil
2 Tbs3 bunches scallions – also called green onions- trimmed of roots and course green stems
1. Soy Sauce
2 Tbs. Teriyaki sauce
¼ cup Cream Sherry
(1) 2lb. 4 oz. can sweet potatoes-or equal amount of squash including pumpkin
Salt and pepper.
Mash the sweet potatoes or squash
Cut white and light green parts of scallions on and angle in 1 ¼ inch pieces. Set aside.
In non-stick pan, melt 1 Tbs. butter and 1 Tbs. oil over medium heat, and gently sauté Tilapia, until it becomes white. You may need to do this in batches. Remove to a plate. Add the garlic and ginger to the pan and stir quickly to avoid clumping. Add the Soy and Teriyaki Sauces, Sherry and scallion pieces. Stir for 30 sec. reduce the heat to medium low. Return the fish to the pan and simmer until heated through, about 2 min. Apportion the potatoes on the plates, in the center of each. Serve the fish decoratively leaning slightly against the potatoes. Spoon the scallions and sauce over the fish.
Mediterranean Fillet – Serves 4
This has become a catch all name for a classic way to prepare any firm skinless fish fillet.
4boneless, skinless fillets of a firm fish fillet-my favorites are tilapia and salmon
(2)10 oz. pkg. frozen chopped spinach-
(1) 27 oz. ca diced tomatoes-most of juice thawed and draine
½ tsp. lemon pepper
4 tsp. oil
Optional side-brown rice
Place fillets on a foil lined baking sheet. Top with 1 tsp. oil and dash of lemon pepper. Bake or broil until fish is opaque and flakes according to directions for type of fish. Divide spinach among 4 plates, and top with equal amounts of tomatoes. Microwave plates for 2 min. on high before topping each with a cooked filet. Serve at once.
Mustard Chicken
4 chicken breast or thighs
4 Tbs. Dijon or Spicy Brown mustard
2 tsp. garlic powder
1 envelope chicken bouillon
2 cups water – estimate
Salt for brining
Rinse and clean chicken well. Place in enough water to cover and add 2 Tbs. salt to make brine and soak for at least 15min. Rinse well. Lift skin from meat with a rounded utensil like a butter knife, and fill each pocket with 1 Tbs. mustard. Place chicken pieces in an ovenproof pan, just large enough to hold them easily, and pour over enough water to fill 1 – 1½ inches in the pan. Sprinkle the envelope of bouillon on the water, and ½ tsp. of garlic powder on each of the pieces. Bake in a 350 degree oven for 1 hr., but can be done at 375 degrees for 45min. Serve with pan juices on the side. Add water if necessary to maintain water level in pan.
Chicken in Lemon Wine Sauce: Serves 4
4 boneless, skinless chicken breasts
¼ cup flour
2 Tbs. cooking oil – -canola
2 Tbs. butter
1 small onion diced
2 cloves garlic sliced
1 lemon – zested and juiced
1/3 cup white wine – – recommend dry vermouth
¾ cup water
1/2 envelope chicken bouillon granules
½ cup chopped fresh parsley – – or 2 Tbs. dried
2 tsp garlic powder
Lightly dredge meat in flour sgae off excess. Place 1 Tbs. oil in a skillet over medium heat and begin to cook chicken, add 2 Tbs. butter, and brown chicken in both sides – @ 6 min. total. Remove chicken to a
plate. Add 1Tbs. oil to pan and sauté onion until soft @ 2 min., Add sliced garlic and sauté 1 min, more. Add wine, and deglaze pan by scraping all the browned bits from the surface with a wooden spoon. Add water, bouillon powder, 1 Tbs. lemon juice, and return chicken to pan. Reduce heat and cook, uncovered, over medium- low about 8-10 min. until chicken is done and sauce thickens.
Meanwhile, make what the Italians call “Gremalata” by mixing the parsley, garlic powder and lemon zest in a small bowl.
Plate the chicken pieces individually with sauce. Top each with a small portion of gremalata, and pass the rest.
New New England Boiled Dinner:Serves 4
(2) ham steaks or 4 slices leftover ham roast (about 1 lb.)
(2) 1 lb. pkg. frozen French cut green beans
(2) 14 oz. cans small whole potatoes –drained
(1) 14 oz. can beef consommé Or 1 envelopes beef bouillon granules
(1) 14 oz. can chicken broth Or 1 envelope chicken bouillon granules
Water
2 Tbs. butter
Snip the edges of the ham to prevent curling and in a deep pot, lightly brown it in 1Tbs.butter; remove and repeat with potatoes, remove. Layer beans, potatoes and ham in the same pot; add flavoring ingredients and enough water to almost cover. Bring to a boil, reduce heat, cover nd simmer untilbeans are done-about 20 min. Check bean bags for timing directions.
Pork Chops Rosemary: Serves 4
4 loin pork chops at least ½ inch thick
2 Tbs. oil
3 tsp. FRESHLY ground pepper
3 Tbs. chopped fresh Rosemary plus four sprigs
Kosher salt to finish
Mix oil, rosemary and pepper in wide bowl. Dip the chops in, one at a time, pressing as much of the herb mixture into their surfaces as possible. Put the chops flat in a plastic bag, and spoon over them the rest of the oil and herbs in the bowl. Marinate overnight, or if planning to use later in the week, use the trick of freezing, then thawing in the marinade. Simply place them, frozen, in the bottom of the refrigerator the night before you plan to use them. If they are still a bit frozen the next afternoon, give them an hour or so at room temperature.Preheat broiler or grill. Again, press as many of the herbs into the meat as
much as possible before placing them in the pan or on the grill. Brown both sides of the chops well, turning once. Use half the marinade to baste them as you start, and the rest as the chops are turned. When browned, move chops to side of grill, or turn oven to 375 degrees, and continue to cook until pork is done,@ 8 min. Test by making a small slit in one of the chops, or by using a thermometer. Sprinkle lightly with Kosher salt and serve garnished with a sprig of rosemary.
Italian Braciuolini: Serves 4
8 slices beef braciuolini or sandwich steaks – @ 1 lb.
4 plum tomatoes – skinned, seeded, julienne
2 large ribs celery in thin diagonal slices
1 green bell pepper julienne
1 large onion thinly sliced lengthwise
2 tsp. dried basil
2 tsp dried oregano
2 tsp garlic powder
½ tsp. lemon pepper
4 oz. fresh sliced mushrooms
1 can Madrilène—usually sold to be jellied—a form of consume
2 Tbs. butter – divided
½ cup white wine
2 tsp. Worcestershire sauce
1 tsp mustard
Lay the slices of meat on a board, and divide the vegetables except mushrooms, equally between them, placing them in a pile parallel the long side of the braciole or steaks. Sprinkle the herbs and seasonings evenly over all. Fold the shorter sides over the filling, and roll the longer sides around it. Secure the seams with toothpicks. Preheat broiler. Melt 1 Tbs. butter in the ovenproof pan, carefully roll the topside of each braciuolini in the butter, then rest it seam side down in the pan. This will be a close fit toward the end, so temporarily move one out to make room for another, if need be, but make sure all have a coating of butter. Broil until nicely brown, @ 3-5 min. Turn the oven to 350 degrees, add madrilène, cover and bake for 30 min. When meat is almost done, melt the other 1 Tbs. butter in the skillet, and brown mushrooms, deglaze pan with wine, stir in Worcestershire sauce and mustard until well incorporated. Remove pan from oven, plate braciuolini, stir skillet contents into pan drippings and mix well. Pour over meat.
Beef Kabobs: Serves 4
2 lbs. Top round London broil * 20 cherry tomatoes
2 Tbs. red wine vinegar 2 large green bell peppers
1/3 cup oil 2 large onions
1 Tbs. Worcestershire Sauce 25 button mushroom caps
2 tsp dried thyme – divided
2 tsp. dried oregano – divided 1 box long grain and wild rice mix
1 tsp paprika – divided
2 tsp dried rosemary – divided 5 skewers 12” long**
2 tsp garlic powder – divided
2 tsp dry mustard powder – divided
Trim any fat off the meat. Place in an oblong glass dish, pour on the vinegar, oil and Worcestershire Sauce. Sprinkle half the given quantity of each of the herbs over it.
Allow to marinate for 2 hours, turn it over and sprinkle the rest of the herbs on the other side .Keep turning the meat every few hours for about 6 hours, or overnight. This is to give both sides of the meat equal time in the marinade. When ready to cook, cut meat into 25 large pieces. Reserve marinade.
Cut the peppers into 20 large pieces, and cut each onion in 8ths, then separate those pieces to make a total of 20 segments. Wash the mushrooms, saving the caps and slicing the stems. Thread 5 skewers, alternating meat and vegetables, starting and ending with meat. I find the vegetables hold better during cooking if the natural curved shape of the pepper and onion pieces is used to form parentheses enclosing the tomato and mushroom caps. Use a mushroom cap as a “ stopper ‘ on the end of each skewer. Grill as per your usual routine but don’t overcook . If broiling, I like to do it on a lower shelf, for 8-10 min. That way the vegetables have a chance to cook through without burned skins. Do not cook kabobs until rice is ready.
Cook the rice according to package directions, substituting the marinade for an equal amount of the water required, and adding the sliced mushroom stems. Hold on warm while meat cooks.**Calculated for 5 skewers but 4 servings, the excess to be shared. Alternatively, if children are included in the meal, load your calculation of their portion of meat on separate skewers and then load other skewers with prepped potatoes, carrots, corn cobs and vegetables of choice. Cook together.
*Round steak and chuck can also be used, but need to marinate 8 hr. or overnight to tenderize.
