REBUILD - Day 15
PHASE THREE
During these last 7 days, you will begin to add food combinations back that will continue to enhance and fuel your digestive fire.
As you Rebuild, you’ll eliminate grains and legumes to focus on a simple, cleansing, fruit- and vegetable-based diet. There are optional grains in the Reset Snack section for days when you feel you may need an extra boost. When meals contain only vegetables, the portions can be larger. Every breakfast will consist of fresh fruit, but please limit your fruit intake to 3 servings per day to avoid too much sugar. Try to pick produce that’s fresh, organic, and in season. That way, you’ll be getting the most nutrients from foods grown without conventional chemical pesticides.
Weekly Prep Tips
You can make these items ahead of time to cut down on prep time. Do it on a “cook day” before you begin Phase 3 or even the night before if you have the time:
Toasted Pumpkin Seeds
Miso Soup Store this in a tightly sealed container in the refrigerator
Brown Rice If you choose the optional grains for this week
Quinoa If you choose the optional grains for this week
Mediterranean Roasted Beets Beets can be roasted ahead of time either on your cook day or the night before serving.
Helpful Tips for Phase 3 – RELEASE See the Ayurveda Reset Shopping List for Phase 3 for all of the items you’ll need to purchase for the week.
Menu Day Fifteen
Breakfast
Fresh fruit plate with whatever’s seasonal and fresh in your area
For example:
1½ cups sliced green apple
¾ cup sliced pear
1 cup mixed berries
¾ cup peach slices
Note: Faster Metabolism? have an additional ½ cup berries and an additional ½ cup melon.
Lunch
Asian Cabbage Salad
¼ sliced medium avocado
Miso Soup
Note: Faster Metabolism? have an additional 1/4 sliced medium avocado.
Dinner
Baked Sweet Potato
Garlic Veggies
SNACK IDEAS
Green apple + 15 raw almonds ½ cup
Cooked Quinoa + 1/ 3 medium avocado
1 to 2 cups raw veggies (carrots, broccoli, cauliflower, pea pods, bell peppers, etc.) + ¼ cup hummus OR ¾ cup organic plain yogurt
1 medium green apple + 1 tbsp. organic almond butter 1 hard-boiled egg + 6 to 10 whole-grain crackers (100 calories total for crackers)
1 cup raspberries + ¾ cup plain organic yogurt sprinkled with cinnamon
1 cup shelled organic edamame 3 celery stalks + 2 Tbsp. organic almond butter
Recipes
Asian Cabbage Salad (Makes 1 serving)
3 Tbsp. rice vinegar
2 Tbsp. fresh lime juice
2 Tbsp. sesame oil
1 1/2 tsp. finely chopped fresh ginger root
2 Tbsp. Bragg Liquid Aminos
1/2 head Napa cabbage, shredded (4 cups)
1/2 medium carrot, shredded
1/4 medium red onion, thinly sliced
2 green onions, thinly sliced
2 Tbsp. chopped fresh cilantro
Himalayan salt (to taste; optional)
Combine vinegar, lime juice, oil, ginger, and Bragg Liquid Aminos in a small bowl; mix well. Combine cabbage, carrot, red and green onions, cilantro, and salt (if desired) in a large bowl; mix well. Drizzle with dressing; toss gently to blend. Let salad marinate, covered, in refrigerator for 15 minutes before serving.
Baked Sweet Potato (Makes 1 serving)
1 medium sweet potato
1 tsp. olive oil
1/4 tsp. Himalayan salt
Herbal seasoning blend (or spices of your choice, to taste; optional)
Preheat oven to 450° F. Scrub sweet potato; pierce several times with a fork. Place on center rack. Bake for 35 to 45 minutes, or until fork-tender. Remove from oven. Cut a 11⁄2-inch cross in the center of potato. Season with oil, salt, and seasoning blend (if desired).
Miso Soup (Makes 1 serving)
2 cups water
1 tbsp. miso paste, mixed with 2 to 3 tbsp. hot water
2 tbsp. dried wakame seaweed
1 green onion, sliced thinly
Bring water to a boil in a small saucepan over medium heat. Turn off heat. Add miso paste, seaweed, and green onion. Let sit for 3 to 5 minutes; stir. Serve hot.
Garlic Veggies (Makes 1 serving)
2 tsp. olive oil
2 cloves garlic, crushed
1 medium carrot, cut into thin diagonal slices
1/2 medium head broccoli, cut into bite-sized florets
1 Tbsp. water
1/2 medium zucchini, cut lengthwise, sliced
1/4 medium red bell pepper, cut into 1-inch strips
2 Tbsp. fresh lemon juice
11/2 tsp. Bragg Liquid Aminos (to taste; optional)
Heat oil in large skillet over medium-high heat. Add garlic; cook, stirring frequently, for 30 seconds. Add carrot and broccoli; cook, stirring frequently, for 1 minute. Add water. Cover; cook for 1 minute. Remove cover. Add zucchini and bell pepper; cook, stirring frequently, for 2 to 3 minutes or until tender-crisp. Remove from heat. Add lemon juice and Bragg Liquid Aminos (if desired); mix well.
