3 DAY DETOX MENU

This three-day detox menu focuses on whole, nutrient dense foods. It prioritizes foods with
high amounts of four detoxifying nutrient categories: antioxidants, beta-carotenes, antiviral,
and monounsaturated fatty acids (MUFAs).

Day One
Hearty Breakfast Porridge- enjoy a warm bowl of filling nuts and seeds topped with
hearty walnuts, blueberries and cinnamon
Kiwi Chicken Lunch- tender chicken marinade in exotic kiwifruit marinade paired with a
coordinating kiwi-cucumber salsa
Dinner: Salmon in Matcha-Coconut Broth- wild-caught salmon cooked in a unique
tropical broth flavored with matcha
Snack: Olive tapenade- a blend of olives, capers and parsley served over fresh cucumber
and zucchini slices

Day Two
Breakfast: Turnip Greens & Sweet Potato Squares- mashed ‘taters are served up with
tasty greens and some savory spices to make an unconventional, but filling breakfast
Lunch: Tuna Salad Niçoise- a fresh take on a traditional salad, featuring butter lettuce,
green beans, Kalamata olives, and cherry tomatoes.
Dinner: Shrimp Fried Rice- a hearty shrimp lunch served over a stir-fried mixture of riced
cauliflower, green onions, and carrots
Snack: Cucumbers with ajo blanco sauce- Persian cucumbers act as a vessel for this
pungent sauce made with garlic, almonds and red wine vinegar.

Day Three
Elderberry Smoothie Breakfast Bowl- this plumb-colored smoothie-in-a-bowl will delight
your taste buds with hemp, frozen berries, bananas and garnished with toasted coconut

Lunch: Dandelion Pumpkin Seed Pesto- served over zucchini noodles and topped with a
poached egg.

Dinner: Greek Avocado Chicken Salad- this fresh and crunchy Mediterranean-inspired
salad includes cucumbers, celery, olives, and drizzled with simple lemon vinaigrette.

Snack: Orange Dream Juice- this creamy, raw juice contains detoxifying carotenoids from
carrots, sweet potatoes and oranges

Copyright 2019 Alexandra Kurth

social: @gucciarepacooks Web: https://akurth19.wixsite.com/akurthlife
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Day:1
Meal: Breakfast
Hearty Breakfast Porridge

Recipe
Ingredients
• 1/2 cup nut milk of your choice
• 2 tablespoons hemp hearts
• 2 tablespoons almond flour
• 2 tablespoons unsweetened shredded coconut
• 1 tablespoon honey
• 1 tablespoon golden flaxseed meal
• 1 tablespoon chia seeds
• 1 pinch salt
• ½ teaspoon cinnamon
• ½ teaspoon pure vanilla extract
• walnuts (as topping)
• handful of blueberries

Instructions
1. Stovetop Method: Add all ingredients except the vanilla, walnuts
and blueberries to a small saucepan over low heat. Cook until
thickened, stirring constantly, about 3 to 5 minutes; stir in the
vanilla. Serve warm.
2. Top with blueberries and walnuts to taste.
Notes Adapted from a recipe bt Faith from HealthySweetEats.com

Links/Attributions https://www.healthysweeteats.com/my-favorite-noatmeal-aka-low-
carb-oat-free-porridge-the-basic-recipe-and-6-variations/?cn-
reloaded=1

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Day:1
Meal: Lunch
Kiwi Chicken Lunch
Recipe
Ingredients

For the chicken:

• Two pasture raised boneless chicken breasts
• 3 peeled kiwifruit, diced in 1 inch chunks
• 1 small garlic clove
• 2 tbsp apple cider vinegar
• ¼ cup apple juice
• 3 tbsp extra virgin olive oil
• ½ tsp salt
• ¼ tsp black pepper

For the salsa:

• 2 diced kiwi fruit
• 1 medium cucumber (seeded and diced)
• ¼ cup mango diced
• 2 tbsp red onion minced
• ¼ cup cilantro minced
• 2 tsp lime juice
• 1/8 tsp salt

Instructions
1. Stovetop Method: Add all the marinade ingredients except the
blender process until smooth.
2. Cover chicken in marinade either in a bowl or bag. Allow Chicken
to marinade for 30 minutes to a few hours in the refrigerator
3. Broil the chicken breast for about 7 minutes or until internal
temperature reaches 165F
4. Combine all the ingredients for the salsa and serve alongside
chicken breast. Makes 2 servings
Links/Attributions Adapted from a recipe by George Mateljan
P 545 World’s Healthiest Foods

3
Day:1
Meal: Dinner Salmon in Matcha-Coconut Broth

Recipe:

Ingredients:
• 1 lemongrass stalk,
• trimmed 2 medium shallots, quartered
• 1 (1-inch) piece ginger, peeled and cut into thin slices
• 1/2 cup unsalted organic chicken stock
• 1 (13.5-ounce) can coconut milk
• 1 tablespoon matcha powder
• 1 tablespoon fresh lime juice
• 3/4 teaspoon kosher salt, divided
• 4 (6-ounce) wild caught skinless salmon fillets
• 1/4 teaspoon freshly ground black pepper
• 1 tablespoon coconut oil
How to Make It:
1. Cut lemongrass in half lengthwise; crush lemongrass halves with flat side of a chef’s knife.
2. Heat a large skillet over medium-high heat. Add shallot quarters to pan; cook 5 minutes
or until charred, turning occasionally. Reserve 2 shallot quarters. Add lemongrass and
ginger to pan with remaining shallot quarters; cook 1 minute. Add stock and coconut
milk; bring to a boil. Reduce heat, and simmer, uncovered, until liquid reduces to about 1
cup. Strain liquid through a sieve into a bowl; discard solids. Return liquid to pan. Add
matcha, lime juice, and 1/2 teaspoon salt, stirring with a whisk until smooth. Keep warm.
3. Sprinkle salmon with remaining 1/4 teaspoon salt and black pepper. Heat a large
nonstick skillet over medium-high heat. Add salmon to pan; cook 4 minutes. Turn salmon
over; cook 2 minutes or until desired degree of doneness. Thinly slice reserved shallot
quarters. Spoon about 1/4 cup broth into each of 4 shallow bowls; arrange 1 fillet in each
bowl. Divide shallot slices among bowls.
Links/Attributions Photo by Teresa Sabga
Recipe adapted from https://www.cookinglight.com/recipes/salmon-coconut-
matcha-broth

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Day:1
Meal: Snack Olive Tapenade

serve over slices of cucumber and zucchini

Links/Attributions Photo by SWIHA course materials
Recipe copied from SWIHA course materials
Originally from: The World’s Healthiest Foods by George Mateljan (pg. 357)

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Day:2
Meal: Breakfast Turnip Greens &
Sweet Potato Squares
INGREDIENTS

• 5 cups of turnip greens

• 3 large peeled sweet potatoes
• 1 chopped onion
• 4 garlic cloves
• 3 tbsp of butter
• ½ cup of milk
• 4 tbsp of oil
• 1 tsp cumin
• ½ tsp garam masala
• salt for seasoning

DIRECTIONS

1. Start by chopping the potatoes into large chunks and add to (salted) boiling
water.
2. Once the potatoes are soft, mash together with the milk and butter.
3. Heat a pan and add the oil. Once hot, add the onions and cook until
soft(season with salt).
4. Add garlic and quickly stir.
5. Once garlic is cooking, add the greens and stir together until the greens are
soft. Make sure to season with salt.
6. Add the greens to the potatoes while also adding the cumin and garam masala.
7. Spread on a sheet pan and put in a 325 degree oven for an hour (or until firm).
8. Cut into squares and enjoy

Links/Attributions Recipe copied from https://cbf.typepad.com/clagett_farm/recipe-turnip-greens-

sweet-potato-squares.html

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Day:2
Meal: Lunch Tuna Salad Niçoise
INGREDIENTS

• 3.5 oz can drained tuna

• ½ cup Kalamata olives
• 1 sliced boiled egg
• 1/4 cup cherry tomatoes sliced in half
• ½ lbs steamed green beans

For dressing:

• 1 cup extra virgin olive oil

• 1/3 cup fresh lemon juice
• 4 cloves garlic
• sea salt & pepper to taste
• 1 tbsp Dijon mustard
• 1 tbsp fresh chopped dill
• 1 tbsp fresh chopped basil

DIRECTIONS

9. mix salad ingredients artfully in a bowl

10. for dressing whisk together lemon juice, minced garlic, salt, pepper and herbs
in a bowl
11. slowly add in olive oil, whisking constantly.
12. Pour dressing over salad and enjoy

Links/Attributions Originally from: The World’s Healthiest Foods by George Mateljan (pg. 310, 351)

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Day:2
Meal: Dinner Shrimp Fried “Rice”

INGREDIENTS

• 0.5 lb of shrimp (225 g), peeled

• 1 medium onion (110 g), diced
• 2 cloves of garlic (6 g), diced
• 1 head of cauliflower (600 g), broken into florets
• 2 carrots (100 g), diced
• 2 green onions (10 g), diced
• 4 Tablespoons of avocado oil (60 ml), to cook in
• 2 Tablespoons of coconut aminos (30 ml)
• Salt, to taste

INSTRUCTIONS

1. Add avocado oil to a frying pan and cook the peeled shrimp along with the
diced onion and garlic until the shrimp is cooked and the onions are slightly
browned. Remove from the pan and set aside.
2. Food process the cauliflower florets in a food processor until it forms rice-like
small pieces.
3. Make sure to dry the cauliflower before food processing and squeeze out excess
water after.
4. Add the cauliflower rice and carrots to the pan and cook until softened.
5. Add back the shrimp, onion, garlic and then top with green onions. Season
with coconut aminos and salt to taste.

Links/Attributions Image and recipe copied from: https://healingautoimmune.com/aip-shrimp-fried-

rice-recipe
Copyright 2018 Nourishing Brands LLC

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Day:2
Meal: Snack Cucumbers with ajo blanco sauce

INGREDIENTS

5 mini seedless or Persian cucumbers (about 12 oz.)

Kosher salt
3 tsp. sherry vinegar or red wine vinegar, divided
¾ cup blanched almonds, divided
1 garlic clove, finely grated
½ cup extra-virgin olive oil
Flaky sea salt

RECIPE PREPARATION

1. Preheat oven to 350°. Cut cucumbers about 1" thick on a steep diagonal and
place in a medium bowl. Add a large pinch of kosher salt and 2 tsp. vinegar and
toss to combine; let marinate 10 minutes. Pour off any liquid that is released.
2. Toast ¼ cup almonds on a rimmed baking sheet, tossing once, until golden,
about 5 minutes. Let cool, then coarsely chop. Set aside.
3. Blend garlic, oil, remaining 1 tsp. vinegar, remaining ½ cup almonds, and ½
cup ice water in a blender until smooth and creamy, about 2 minutes; season
generously with salt.
4. Divide sauce among plates and top with cucumber salad and chopped almonds.
Sprinkle with flaky sea salt.

Links/Attributions Image by Alex Lau, food styling by Susie Theodorou

Recipe by Andy Baraghani
recipe copied from: https://www.bonappetit.com/recipe/cucumbers-with-ajo-blanco-
sauce
Copyright 2019 Condé Nast.

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Day:3
Meal: Breakfast Elderberry Smoothie Bowl

Elderberry Smoothie

• 2 frozen bananas peeled + sliced

• 1/2 cup frozen berries (cherry/blackberry/blueberry/raspberry is my favourite!)
• •1 cup canned coconut milk for smoothie bowl
• •1 medjool date pitted
• 3 tbsp hemp seeds
• Flora Elderberry Crystals 1 scoop for children, up to 4 for adults
• Toppings (optional)
o 2 tbsp dried unsweetened coconut
o 8 frozen berries
o 1 tbsp hemp seeds

INSTRUCTIONS:

1. Add all ingredients to a high-speed blender. If you're making a smoothie bowl, Blend for 45
seconds or until completely smooth.
2. Pour smoothie into a bowl and top with your favorite ingredients and enjoy!

Links/Attributions Image and recipe copied from:

https://www.frompastatopaleo.com/recipe/elderberry-smoothie-bowl/
Recipe by Leslie-Anne Weeks

10
Day:3
Meal: Lunch Dandelion Pumpkin Seed Pesto

INGREDIENTS

• 3/4 cup unsalted hulled (green) pumpkin seeds

• 3 garlic cloves, minced
• 1/4 cup freshly grated Parmesan
• 1 bunch dandelion greens (about 2 cups, loosely packed)
• 1 tablespoon lemon juice
• 1/2 cup extra-virgin olive oil
• 1/2 teaspoon kosher salt
• Black pepper, to taste
• One large zucchini, spiralized or “zoodles”
• Poached egg

INSTRUCTIONS

1. Preheat the oven to 350°F. Pour the pumpkin seeds onto a shallow-rimmed baking sheet
and roast until just fragrant, about 5 minutes. Remove from the oven and allow to cool.
2. Pulse the garlic and pumpkin seeds together in the bowl of a food processor until very
finely chopped.
3. Add Parmesan cheese, dandelion greens, and lemon juice and process continuously until
combined. Stop the processor every now and again to scrape down the sides of the bowl.
The pesto will be very thick and difficult to process after awhile — that's ok.
4. With the blade running, slowly pour in the olive oil and process until the pesto is smooth.
Add salt and pepper to taste.
5. Serve over zucchini noodles and top with a poached egg

Links/Attributions Image and recipe adapted from: https://www.thekitchn.com/fresh-summer-

recipe-dandelion-pumpkin-seed-pesto-173211
Image and Recipe by MEGAN GORDON

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Day:3
Meal: Dinner Greek Avocado Chicken Salad

INGREDIENTS

• 1 pound chicken breast

• 3 TBSP olive oil (divided (plus more for cooking)
• 1.5 TBSP apple cider vinegar
• 1.5 TBSP dried oregano (divided)
• 1.75 tsp pink himalayan salt (divided)
• 4-5 cups chopped/ shredded white cabbage
• 2 medium cucumbers – sliced and quartered
• 1 small red or white onion – diced
• 4 stalks of celery – diced
• 1/2 cup sliced black olives
• 1 avocado
• juice of 1 lemon

INSTRUCTIONS

1. cut chicken into 4 even sized pieces and marinate for 30-45 minutes in the following
mixture (1 TBSP olive oil, 1.5 TBSP apple cider vinegar, 1 TBSP dried oregano, 1.5 tsp
pink himalayan salt)
2. chop all the vegetables except the avocado (save it til last so it doesn’t brown)
3. make the dressing (juice of 1 lemon, 2 TBSP olive oil, 1/4 tsp pink himalayan salt & 1 tsp
dried oregano) and put the dressing to the side
4. cook the chicken in about 1 TBSP olive oil over medium heat for about 6 minutes on each
side until cooked through and no longer pink
5. allow chicken to sit for 5 minutes then cut into small bite-sized pieces
6. toss all the chopped vegetables and chicken in a large bowl
7. chop the avocado and add to bowl
8. pour dressing over top and toss well
9. makes 3 dinner salad servings

Links/Attributions Author: Bethany Darwin - Adventures in Partaking

Recipe copied from http://adventuresinpartaking.com/2018/01/greek-chicken-
avocado-salad/

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Day:3
Meal: Snack Orange Dream Juice

Photograph: Carolyn Cope

INGREDIENTS

1/2 cup (4 ounces) fresh sweet potato juice from about 1 medium sweet potato, peeled
1/4 cup (2 ounces) fresh carrot juice from about 1 large carrot
1 tablespoon (1/2 ounce) lime juice from 1 lime (see note)
3/4 cup (6 ounces) orange juice from 1 to 2 large oranges (see note)

INSTRUCTIONS

Stir juices together thoroughly, divide between two glasses, and serve immediately.

NOTE: For best flavor, remove peel and all pith from citrus fruit using a sharp knife before juicing.
If your juicer has multiple speeds, juice citrus on low speed. Alternatively, use a citrus juicer or
reamer for citrus fruit.
Links/Attributions Author: Carolyn Cope – via Serious Eats
Recipe copied from https://www.seriouseats.com/recipes/2014/01/orange-sweet-
potato-carrot-juice-recipe.html

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