Bon Appetit Foodie Cleanse Diet
Do You Need To Be Detoxified?
Want to try a cleanse diet? It makes a good start to an overall weight loss or healthy living plan. A cleanse diet removes toxins from your body and cleans your liver so it can digest and process foods more efficiently. You are better able to absorb all the nutrients from the food you eat after you've detoxed with a cleanse diet. Not only might you lose weight, cleanse diets have been shown to increase energy levels and leave a youthful glow on your complexion that will take years off your appearance. Be sure to carry on your post-detox glow when you incorporate the top superfoods to increase your health into your every day meals.
This particular cleanse diet features seasonal winter foods (lots of root vegetables) and was compiled for Bon Appetit magazine by Seattle food writer Sara Dickerman. I've personally followed this plan, cooking all the recipes. I've also done a fair bit of research on my own into the principles of cleansing diets and have added my own suggestions and takes on Ms. Dickerman's choices.
Rules For The Cleanse
As suggested by Dietician Melissa Lippert and paraphrased and commented on by Laura Schofield
- Alcohol. No more than 2-4 drinks per week. - (Laura says for a cleanse to be a cleanse you can't drink ANY alcohol)
- Coffee. Drink green tea in its place.
- Dairy. Yogurt and kefir are allowed. Otherwise you should switch to Almond Milk in place of regular milk. (Also, use Cold-Pressed, Extra-Virgin Olive Oil in place of butter - Laura)
- Water. At least 2 liters daily.
- Bread. Eat other sources of whole grains and complex carbs (quinoa, brown rice, wild rice, winter squashes, steel cut oats)
- Meat. Choose one day a week (or more) to avoid meat or any source of animal protein. (Again, Laura believes that a cleanse has to be vegetarian to truly give your digestive system a break. No meat.)
- Sugar. Sweets and refined sugars are out except for fresh fruit and dark chocolate. (Laura suggests replacing agave nectar for maple syrup and honey - it's a more complex carbohydrate and is easier to digest, even being safe for diabetics.)
- Greens. At least one daily salad (greens or a mix of raw vegetables/fruits)
- Meals. Don't skip meals and eat every 3-4 hours. Focus on our list of detoxyfying foods.
- Portions. Follow this portion guide set by nutritionist Marissa Lippert.
- Protein: A portion of protein is the size of your fist (about 3-6 ounces), or the size of a checkbook/blackberry for flatter items like fish.
- Grains, Pasta: 1/2 cup to 1 cup cooked
- Oatmeal: 1/2 cup dry regular rolled oats or 1/4 cup of steel cut oats
- Sweet potatoes/regular potatoes/beets/winter squashes: One portion is about the size of your fist or a tennis ball
- Veggies and salads: They should be at least 1/2 of your plate!
- Treats and desserts: Keep them small
- Fresh fruit: 1 serving = 1 piece whole or about 1 cup sliced
- Dried fruit: 1/4 cup or less (like 2-3 dates or figs)
- Nuts: 1 handful (about 20)
- Yogurt/kefir etc: about 4-6 ounces
- Vinaigrette/dressings: 1-2 tablespoons
- Olive oil: Stick with moderate amounts for cooking/drizzling
- Avocado: 1/4 avocado = 1 serving for most women; 1/2 avocado = 1 serving for most men
You'll probably be checking out a lot of new ingredients on this cleanse if you don't already follow a vegan, raw or gluten-free diet. A PDF of the entire 2-week Bon Appetit Cleanse shows what the menus are by day, as well as including individual recipes. (This document is 30-pages long, you may want to just print off the relevant days as you need them).
Here is an overview of the menus in the first week of this cleanse diet.
Day 1: Vegetarian.
Day 2: Both Albacore Tuna and Salmon Filets are on the menu.
Day 3: Vegetarian.
Day 4: Chicken on the menu.
Day 5: Smoked Salmon and Hanger Steak are on the menu.
Day 6: Chicken on the menu.
Day 7: Salmon is on the menu.
Day 1 of the Bon Appetit Cleanse Diet - 2-Egg Omelet with Mushrooms/Thyme/Caramelized Onions, Avocado Tartine, Winter Vegetable Crudites with Basic Citrus Shall
Breakfast - 2-egg Omelet With Mushrooms, Thyme & Caramelized Onions (2 eggs, olive oil, mushrooms, onions, fresh thyme) And 1 Slice Whole-Grain Toast
Lunch - Avocado Tartine (avocado, whole grain test, red pepper flakes, lemon juice) With Winter Vegetable Crudites (endive, cauliflower, carrots) & Basic Citrus Shallot Vinaigrette Dressing (shallots, white wine vinegar,lemon juice, olive oil, salt)
Snack - Vanilla Date Smoothie (yogurt, milk*, medjool dates, vanilla extract, ice cubes)
Dinner - The Ultimate Winter Couscous* (carrots, parsnips, butternut squash, dried apricots, chickpeas, quinoa, shallots, vegetable stock, harissa, cinnamon sticks, star anise, bay leaves, olive oil, salt, ginger, turmeric, paprika, chile flakes, saffron, preserved lemon, cilantro) and a Green Salad & Basic Citrus Shallot Vinaigrette
Snack - Oranges With Pomegranate Molasses & Honey*
* Replace Almond Milk for all milk and Cold-Pressed Extra-Virgin Olive Oil for butter (restrict dairy during the cleanse), Quinoa for CousCous (couscous is a pasta whereas quinoa is a grain), Agave Nectar for honey (agave nectar is a complex carbohydrate with a lower glycemic load)
Day 2 of the Bon Appetit Cleanse Diet - Warm & Nutty Cinnamon Quinoa, West Coast Tuna with Celery Root & Apple Salad, Yogurt with Tangerines and Shaved
Breakfast - Warm & Nutty Cinnamon Quinoa (almond milk, water, quinoa, blackberries, cinnamon, pecans, agave nectar) And Kefir
Lunch - West-Coast Albacore Tuna With Celery Root and Apple Salad (medium celery root, lemon juice, parsley, apples, walnuts, apple cider vinegar, mustard, walnut oil, olive oil)
Snack - Low-Fat Yogurt With Tangerines and Shaved Dark Chocolate
Dinner - Salmon In A Bengali Mustard Sauce (skinless salmon filet, turmeric, cayenne pepper, ground mustard, mustard oil, brown mustard seeds, cumin seeds, fennel seeds, fresh hot chiles), Black Eyed Pea Curry (bay leaves, cumin seeds, green chiles, onion, fresh ginger, garlic, turmeric, red chile powder, coriander, garam masala, tomatoes, black-eyed peas, cilantro), Green Salad and Roasted Butternut Squash With Curry Leaves And Mustard Seeds(butternut squash, olive oil, thyme)
Snack - 1 oz. Dark Chocolate and Rooibos Tea
Day 3 of the Bon Appetit Cleanse Diet - LEFTOVERS AND EASY FOODS - Nutty Cinnamon Quinoa, Black-Eyed Pea Curry, Edamame Hummus, Miso Soup with Koya Dofu and Veg
Breakfast - Leftover Warm & Nutty Cinnamon Quinoa, served with a sliced apple
Lunch - Leftover Black-Eyed Pea Curry and Spinach Salad with Apples, Sunflower Seeds and Vinaigrette
Snack - Edamame Hummus (frozen edamame, water, lemon juice, garlic, sesame oil) with Winter Crudites (endive, romanesco, cauliflower)
Dinner - Miso Soup with Koya Dofu And Vegetables (dried shittake mushrooms, kombu, water, sake, stevia, carrot, burdock root, koya-dofu, mirin, light-colored tamari, tamari, snow peas) served with Brown Rice * I couldn't find any koya-dofu to purchase, so am assuming firm tofu will be a good replacement, as koya-dofu is freeze-dried tofu.
Snack - Oven-Roasted Pears with Toasted Almonds (bartlett pears, grapeseed oil, agave nectar, sliced almonds)
I was finally able to locate a source where you can buy koyadofu online here
Day 4 of the Bon Appetit Cleanse Diet - Almond-Banana Smoothie, Koya Dofu and Vegetables, Pan-Roasted Chicken With Persillade, Endives & Apples & Grapes
Breakfast - Almond Banana Smoothie (bananas, almond milk, ice cubes, agave nectar, vanilla extract, nutmeg) and a sliced pear
After doing many online searches, I was able to find Koya Dofu available for ordering online here.
Snack - Apples and Cashew Butter with 2-4 Rye Crisp Crackers
Dinner - Pan-Roasted Chicken With Persillade (chicken breast halves with skin, olive oil, salt, pepper, garlic, Italian parsley); Endives, Apples & Grapes (apples, olive oil, endive, green grapes, rosemary sprigs, water); Roasted Sweet Potatoes (sweet potatoes, olive oil) and a Mache Salad With Basic Citrus Shallot Vinaigrette
Snack - 1 oz. dark chocolate with rooibos tea
Have some ready for tomorrow. Maybe make some with tonight's dinner so you have a good homemade stock ready!
Day 5 of the Bon Appetit Cleanse Diet - Rye Crisp Crackers With Smoked Salmon, Endives & Apples & Grapes, Roasted Sweet Potatoes, Five Spice Beet Soup,
Breakfast - 2-4 Rye Crisp Crackers With Smoked Salmon, Yogurt, Red Onions and Chives; Grapefruit and Orange Sections with Mint
Lunch - LEFTOVER Endives, Apples and Grapes; LEFTOVER Roasted Sweet Potatoes; Green Salad With Sherry Vinaigrette (sherry vinegar, dijon mustard, agave nectar, water, oil, black pepper) and Pomegranate Seeds
Snack - Lowfat Yogurt With Tangerines and Shaved Dark Chocolate
Dinner - Five Spice Beet Soup (beets, vegetable broth, olive oil, red onion, celery stalk, fresh ginger, Chinese five-spice powder, yogurt); Seared Grass-Fed Hanger Steak (hanger steak, olive oil) and Warm Escarole Salad with Mustard Vinaigrette
Snack - 2-3 dried figs and a handful of pistachios with herbal tea and honey
Bon Appetit advises that "Hanger steaks are a portion of the diaphragm between the rib and the loin, hanging unconnected to bone. There is only hanger steak per animal, and it is often called a butcher's cut (something that the butcher saves for his own family). Usually when you buy it, the steak has been bisected and trimmed of its tough central membrane, but check to make sure before cooking."
Day 6 of the Bon Appetit Cleanse Diet
Breakfast - Oatmeal with Almond Milk, Banana Slices & Walnuts; Kefir
Lunch - LEFTOVER Five Spice Beet Soup with Shredded, Poached Chicken; Rye Crackers
Snack - Oil-Packed Marcona Almonds topped with Chopped Rosemary
Dinner - Itamar's Bulgur Pilaf (red bell peppers, tomato paste, stevia, pink peppercorns, coriander seeds, currents, bulgur wheat, water, black pepper, chives); Poached Eggs and Oven-Roasted Broccoli and Cauliflower
Snack - 2-3 dates and 1 Tangerine
For The Oven-Roasted Broccoli and Cauliflower Bon Appetit recommends you "cut broccoli and cauliflower into florets, rub them with oil, sprinkle with them minimally with salt, then roast them on a baking sheet in a 400 degree F oven until tender, about 25 minutes. Squeeze a little lemon over them before serving."
Day 7 of the Bon Appetit Cleanse Diet - Lowfat Yogurt with Pear, Syrup, Flaxseed and Toasted Pecans, Roast Broccoli & Cauliflower with Apples, Tofu & Wa
Breakfast - Lowfat yogurt with: 1 pear; 1 tbsp. maple syrup; Ground flaxseed; Toasted Pecans
Lunch - Leftover Roast Broccoli and Cauliflower tossed with sauteed apples, tofu and walnuts
Snack - Tuscan Kale Chips with lowfat yogurt scallion dips
Snack - Citrus Fruit Salad with Pomegranate Seeds
Week 1 Cleanse Diet Shopping List
Dairy & Dairy Substitutes - Eggs, Yogurt, Kefir, Almond Milk
Vegetables - Mushrooms, Onions, Shallots, Avocados, Endive, Carrots, Cauliflower, Parsnips, Butternut Squash, Salad Greens
Fruits - Lemon, Preserved Lemon, Medjool Dates, Dried Apricots, Oranges
Legumes and Grains - Chickpeas, Quinoa
Herbs & Spices - Thyme, Red Pepper Flakes, Sea Salt, Cilantro, Cinnamon Sticks, Bay Leaves, Star Anise, Ginger, Turmeric, Saffron
Breads - Whole Grain Toast
Oils, Vinegars and Sauces - Olive Oil, White Wine Vinegar, Vanilla Extract, Harissa, Pomegranate Molasses, Honey
Fruits Needed For This Cleanse Diet
Dried Fruits (pears, nectarines, peaches, apricots)
Kaffir Lime Leaves (or substitute lime zest)
Unsweetened Flaked Coconut
Vegetables Needed For This Cleanse Diet
Seasonal Winter Vegetables
Celery Root (Celeriac)
Mizuna (or substitute Arugala)
Mache (or substitute Arugala)
Small White Onions
Green or Red Chiles
Red Bell Peppers
Canned Diced Tomatoes
Pitted Black Olives
Meats, Nuts And Legumes Needed For This Cleanse Diet
Legumes & Meat Substitutes
Black Eyed Peas
Great Northern or Cannelini Beans
Red Kidney Beans
Seeds & Nuts
Oil-Packed Marcona Almonds
Skinless Salmon Filet
Sea Bass or Trout
Bone-In Chicken Breasts With Skin
Skinless Chicken Thigh Meat
Sliced Smoked Turkey
Organic Beans & Legumes
I prefer to buy my beans dehydrated. It takes a little planning to make sure you've soaked them in time for your recipes, but it cuts down on transportation costs (and your eco footprint!) to purchase them this way.
Grains Needed For This Cleanse Diet
Breads & Crackers
Whole Grain Bread
Whole Wheat Pita Bread
Grain & Nut Mixes
Semi-Pearled Farro or Wheat Berries
Baking Goods & Flours
All Purpose Flour
White Whole Wheat Flour
Purchase Organic Whole Grains On Amazon
Dairy Substitutes, Dairy And Yogurt Needed For This Cleanse Diet
Oils Needed For This Cleanse Diet
Vinegars And Mustards Needed For The Bon Appetit Cleanse
White Wine Vinegar
Red Wine Vinegar
Apple Cider Vinegar
Cooking Wines & Liquids Needed For This Cleanse Diet
Cooking Wines & Liquids
Dry White Wine
Orange Flower Water
Specialty Sauces & Pastes Needed For This Cleanse Diet
Specialty Sauces & Pastes
Kombu (a Japanese sea vegetable)
Hard To Find Sauces and Seasonings
Spices Needed For This Cleanse Diet
Salt & Pepper
Red Pepper Flakes
Dried Red Chiles
Whole Brown Mustard Seeds
Pumpkin Pie Spice
Oriental Spices & Baking Needs
Chinese Five-Spice Powder
Herbs Needed For This Cleanse
Curry (Kari) Leaves
Sweeteners Needed For This Cleanse Diet
Cookbooks Some Of These Recipes Were Taken From
Breakfast & Smoothie Cleanse Recipes From Bon Appetit
Salad And Salad Dressing Recipes For The Bon Appetit Cleanse
Soup Recipes From Bon Appetit's Cleanse Diet
Snack Recipes From Bon Appetit's Cleanse Diet
Side Dishese From Bon Appetit's Cleanse Diet
Fruits, Grains and Medleys
Vegetarian Main Courses From Bon Appetit's Winter Cleanse Diet
Fish, Chicken, Beef and Pork Dishes From Bon Appetit's Cleanse Diet
I wouldn't include meat in a cleanse, but Bon Appetit put some in theirs.
When purchasing salmon, be sure you purchase wild-caught Pacific salmon for both health and environmental issues.
Dessert Recipes From Bon Appetit's Cleanse Diet
The Bon Appetit Cleanse Diet as compiled by Sara Dickerman is not what most people would think of as a cleanse diet. Its certainly not a juice fast and can be quite indulgent sounding! Dickerman has also included meat dishes, processed foods, cooking wines, tomatoes and soy products: More strict cleanses prohibit these ingredients. The recipes are very tasty though - many of them have found a home in my permanent recipe collection. Its also a good way to introduce yourself to healthier ingredients. Will you be giving this cleanse diet a try? Do you have any criticisms or praise for it?