RECOVER - Day 3

PHASE ONE

Lessening the Effect of Not so Good Food Combos

A strong digestive fire (if we are so blessed) can be the most powerful tool of all to deal with “bad” food combinations.

Very often spices and herbs are added in Ayurvedic cooking to help make foods compatible or to ease a powerful effect, e.g., cooling cilantro in spicy food.

If our bodies have become accustomed to a certain food combination through many years of use, such as eating cheese with apples, then it is likely that our body has made some adaptation or become accustomed to this. This is not to say that we should continue this practice, but to explain why the newcomer to apples and cheese may experience a strong case of indigestion whilst the “old-timer” digests it adequately.

Antidotes, like cardamom in coffee, or ghee and black pepper with potatoes, often can help alleviate some of the negative effects. (Coffee is stimulating and ultimately depressing to the system, and potatoes cause gas).

Eating a ‘bad’ combination occasionally usually does not upset digestion too much.

Here Are Some Useful Tips to Aid Digestion:

• Eat ½ teaspoon fresh grated ginger with a pinch of rock salt before each meal to stimulate agni.

• Salt also aids digestion and helps to retain water.

• Alkalis help digestion and regulate gastric fire.

• Do not drink iced water as it slows agni and digestion. Indeed ice water should not be taken under most circumstances, as it is too shocking to the system.

• Drink water 1/2 hour before a meal, and take small sips of warm water during the meal will aid digestion and absorption of food. (not a full glass)

• Resume drinking water 1/2 hour after a meal (sooner in the case of fruit because of its high water content)

• Proper chewing is essential to good digestion, ensuring food gets thoroughly mixed with saliva.

• Ideally, one should fill the stomach with one-third food, one-third liquid and one-third should be empty.

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Menu Day One

Breakfast

•  1 slice whole-grain toast;

• 2 scrambled eggs prepared with 

• 1 tsp. extra-virgin olive oil;

• and 1½ cups steamed kale or steamed spinach.  

Vegan Breakfast Option: Fruit Salad (see recipe below) . Note: Faster metabolism? have an additional 1 cup cubed papaya.

Lunch

Lentil-Lime Salad; 

Microgreen Salad;

 2  tbsp. Toasted Pumpkin Seeds; 

and 1 serving dressing of choice from recipe guide

Food Prep Tip: Like the idea of Lentil-Lime Salad? Double  the recipe and use the second serving later in Week 1. 

Dinner

Nori Rolls with tempeh and Veggies;  

Japanese Cucumber Salad; 

Miso Soup. (see day 1)

Note: Faster metabolism? add another ¼ sliced medium avocado to salad OR add ½ cup prepared Brown Rice.

Food Prep Tip: You’ll use a second serving of Nori Rolls for lunch tomorrow. A package of smoky tempeh strips usually contains several servings. If you cook the entire package now, you can use it to replace the baked tempeh for breakfast on Day 6.

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

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Recipes

Fruit Salad (Makes 1 serving)

• 1 medium kiwi, peeled, diced

• 1 cup fresh pineapple chunks

• 1 cup cubed papaya

• 2 tbsp. toasted pumpkin seeds

• 1 tsp. unsweetened shredded coconut

Combine kiwi, pineapple, and papaya in medium bowl. Sprinkle with toasted pumpkin seeds and shredded coconut.

Lentil-Lime Salad (Makes 1 serving)

• 1 cup cooked green (or brown) lentils (see lentil recipe below)

• 1 medium carrot, shredded

• 1/ 4 cup finely chopped fresh cilantro

• 1 1/ 2 tsp. sesame oil

• 2 tbsp. fresh lime juice

• Bragg Liquid Aminos

• Himalayan salt (to taste; optional)

• 1/ 4 tsp. ground cumin (to taste; optional)

• Herbal seasoning (to taste; optional)

Combine lentils, carrot, cilantro, oil, lime juice, Bragg Liquid Aminos, salt (if desired), cumin (if desired), and seasoning blend (if desired) in medium bowl; toss gently to blend. Cover and marinate in refrigerator for 2 hours before serving.

Nori Rolls w/ Tempeh & Veggies (Makes 1 serving)

• 1/2 tsp. olive oil

• 1 strip smoky tempeh strips (like Lightlife brand or use baked tempeh)

• 1 sheet nori seaweed

• 1/3 cup cooked brown rice

• 1/4 medium avocado, sliced

• 1/4 medium carrot, cut into matchstick-sized pieces

• 1/ 4 cucumber, cut into thin strips

• 1 1/2 tsp. nori gomasio (see Nori Gomasio recipe; to taste)

Heat oil in large skillet over medium heat. Add tempeh; cook, stirring frequently, for 2 to 3 min, or until crisp. Place nori on cutting board. Top with rice, covering half the nori lengthwise.

Lentils (Makes 10 to 12 servings, 1/4 cup each)

• 1 cup green (or brown) lentils

• 1 3/4 cups water

• Himalayan salt (to taste; optional)

Sort through the lentils to make sure there are no small stones. Rinse lentils in colander under cool water. In a medium saucepan, bring water and salt (if desired), to a boil over high heat; add lentils. Bring back to a boil, cover, and reduce heat to maintain a gentle boil; cook for 20 minutes, or until lentils are tender.

Microgreen Salad (Makes 1 serving)

In most produce sections, you can find bulk or bagged mixed baby greens, which may include lettuces, baby kale, mizuna, radicchio, etc. These are perfect. Dress salad using one (or all) of the dressing recipes in the salad dressing section on page

• 3 c ups baby salad greens

• 1/ 4 medium carrot, shredded

• 1/ 2 medium cucumber, chopped

• 1/ 2 medium red bell pepper, sliced

• 1/ 4 cup sprouts (radish, alfalfa, or broccoli)

• 1/4 cup chopped jicama

• 1 tbsp. fresh chopped cilantro

(optional) Combine greens, carrot, cucumber, bell pepper, sprouts, tomato, jicama, and cilantro (if desired) in a large bowl; toss gently to blend.

Nori Gomasio (Makes 4 servings, 1 tbsp. each)

• 1/4 cup sesame seeds

• 1/2 tsp. Himalayan salt

• 1 sheet toasted nori seaweed

Heat sesame seeds in medium skillet over low heat, stirring frequently, for 3 to 5 min, or until they turn golden brown and begin to pop. Remove from heat. Cool for 10 min. Place sesame seeds, salt, and nori in a small food processor or blender; cover with lid. Pulse until most seeds are cracked open. Be careful not to grind to a smooth consistency; you want some of the texture of the seeds to remain. Store in airtight container.

Japanese Cucumber Salad (Makes 1 serving)

• 4 tsp. rice vinegar

• 1 tsp. mirin (Japanese cooking wine like Eden, without corn syrup)

• 1 Tbsp. fresh lime juice

• Himalayan salt (to taste; optional)

• Bragg Liquid Aminos (to taste; optional)

• 2 medium cucumbers, partially peeled, cut lengthwise, sliced

• 4 tsp. wakame seaweed, soaked 5 min. in cool water, drained

• 1 Tbsp. toasted sesame seeds

• 1/8 medium avocado, chopped

Combine vinegar, mirin, lime juice, salt (if desired), and Bragg Liquid Aminos (if desired) in a small bowl; mix well. Combine cucumber, seaweed, and sesame seeds in a medium bowl. Drizzle with dressing; toss gently to blend. Let salad marinate, covered, in refrigerator for 1 hour or longer. Top with avocado before serving.