The idea of undertaking a detoxifying body cleanse can conjure up feelings of hunger and images of glass after glass of unappetizing liquids. Not so with the Metabolic Cleanse Detox Program formulated by Dr. Bonnie Nedrow and Rod Newton of Hidden Springs Wellness Center in Ashland.
To combat the fear of deprivation and to give clients additional tools for success, Nedrow collaborated with personal chef and caterer Jeff Hauptman to develop "The Cleanse Companion Cookbook," a self-published book with 66 cleansing recipes.
Teff is a tiny, ancient grain that cooks up like a porridge. Serve this with stir-fried vegetables or turn it into breakfast by adding chopped apples or berries.
Servings: 2 to 3
21„2 cups boiling water
1„2 teaspoon sea salt
1 cup teff
2 to 3 tablespoons of any of the
following seeds: pumpkin, sunflower,
sesame and/or flax
Fresh or dried herbs, to taste
In a medium pot, bring the water and salt to a boil. Add the teff and stir. Return to a boil, reduce heat to low, cover and simmer 15 to 20 minutes. Stir pot halfway through cooking time and cook until all water is absorbed and teff is creamy. Stir in the seeds and herbs and pour into a heat-proof dish. When mixture has cooled, cut into slices and serve.
Hearts of Romaine with
Avocado and Herb Dressing
Radicchio or red cabbage adds vibrant color and sunflower seeds contribute crunch to the salad while avocado takes the place of higher-calorie oil in a flavorful salad dressing. Perfect for lunch.
2 heads romaine lettuce, washed and
1„2 small red cabbage, cored and thinly
sliced (or 1 small head radicchio,
torn into pieces)
2 tablespoons raw or toasted sunflower seeds
2 large ripe avocados
2 cloves fresh garlic
1„4 cup rice-wine vinegar
2 tablespoons plum vinegar
1„4 cup fresh herbs, such as basil, dill,
parsley, cilantro and tarragon,
1„4 to 1„2 cup water
Salt and pepper, to taste
Place all the dressing ingredients in a blender and blend until smooth. Add water sparingly to desired consistency. Taste for salt and seasonings.
Toss all the salad ingredients in a large bowl. Add only enough dressing to coat and toss. Top with more fresh herbs or sunflower seeds.
Black-Eyed Peas With Mirepoix
Choose dried over canned peas to avoid chemicals in the can's lining that may negatively affect the endocrine system. Cooking the peas with kombu seaweed and ginger punch up the minerals and flavor.
Servings: 4 to 6
1 to 2 tablespoons olive oil
1 cup diced onion
1„2 cup diced carrot
1„2 cup diced celery
1 tablespoon minced garlic
1 cup black-eyed peas, rinsed and drained
2 bay leaves
2 (3-inch) pieces of kombu seaweed
2 to 3 slices fresh ginger
3 cups water
1 tablespoon dried herbes de Provence
1„2 teaspoon sea salt
Place a large stainless-steel pot over medium-high heat. Add the olive oil, onions, carrot and celery and sauté 2 to 3 minutes until vegetables are slightly wilted but not browned. Add the garlic and sauté for another minute then add the black-eyed peas, bay leaves, seaweed, ginger and herbes de Provence. Stir in the water and bring to a boil. Reduce heat to low and simmer for about 45 minutes or until peas and vegetables are tender and cooked through. Add the salt and more herbs if desired. Remove bay leaves before serving.
Cinnamon and Vanilla Apple Saute
Cinnamon is good for normalizing blood sugar while fresh mint and a splash of alcohol- and wheat-free vanilla elevates this dessert to something special.
2 tablespoons coconut oil, melted
2 large or 4 small apples, peel on, cored and sliced
1 tablespoon fresh ginger, peeled and finely minced
1 teaspoon vanilla extract
1„2 teaspoon almond extract
1 teaspoon cinnamon
1 tablespoon fresh mint, cut into thin strips
1 tablespoon toasted sesame seeds, optional
Heat the coconut oil in a skillet over medium heat and add the apples and ginger. Saute apples for 2 to 3 minutes until slightly browned and wilted. Add the extracts and cinnamon; toss to coat. To serve, divide apples among 4 bowls and top with the mint and toasted sesame seeds.
"My philosophy is to give people what they need based on their health issues," says Hauptman, owner of Professional Chef Service in Ashland.
While learning to control his own diabetes (and losing 60 pounds along the way), Hauptman taught himself to cook for various specialty diets, including sugar-, lactose- and gluten-free.
"First of all," he says, "this cleanse is not a fast. For the cookbook, Bonnie gave me a list of ingredients that are permitted and a list of ingredients that are not permitted, and that's how I created the recipes — it was fun to let the dos and don'ts lead the way."
All potential allergens have been omitted from the gluten-free, vegan recipes — that means no peanuts, citrus or nightshades (including potatoes, tomatoes and red peppers), which can cause inflammation.
"That leaves a lot of vegetables, vegetables and more vegetables," says Hauptman, who focused on flavorful herbs, seeds and spices to deliver verve. "I also use foods that have hidden nutritional value along with flavor, such as fennel, garlic, ginger and seaweed of all types."
Offering what Hauptman calls "vegan comfort foods — hearty, healthful and warming," the cookbook features recipes for every meal of the day, from sweet and spicy breakfast cereals to fresh and flavorful luncheon salads to the savory and satisfying main dishes that help cleansers look forward to preparing dinner.
Throughout the publication are notes by Nedrow, whose asides inform readers about the health-giving properties of different foods. (For example, did you know that nutmeg has been shown to strengthen the liver?)
Hauptman hopes the cookbook will encourage people to try new foods and new ways of food preparation.
"Be bold and experimental and feed your ego and not your stomach — that's my own philosophy," he says. "If you're on a program, whether it's a cleanse, weight loss or controlling a medical issue, at the end of the day, if you've stuck with your program ... you're going to feel a lot better about yourself than if you eat that pint of ice cream."
Although it's a great resource on its own, the cookbook is a valuable complement to the cleansing program at Hidden Springs. The cleanse relies on a course of herbal supplements, exercise, body-care techniques and diet. In combination, this formula is designed to flush the entire body of toxins, leaving a person with renewed health and vigor.
"The dietary approach is a big part of the cleanse," explains Nedrow. "We've never had a cookbook to go specifically with the program, and it's great to have it now."
"The Cleanse Companion Cookbook," self-published by Hauptman and Nedrow through Pronto Print, is available for $14.95 at Hidden Springs and Ashland Food Co-op.