Three days mini cleanse
I don’t believe in depriving yourself of certain foods, but I do believe we all need every once in awhile some quiet time to give our self and our bodies some good food and fresh energy.
This is short “reenergize” and “refocus” journey. Plan three days when
you know you can be mostly free, and focus on looking after your body.
Remember to drink plenty of water during the three days, but you will also so have a special “cleanse-drink” that you will drink through-out the three days.
Try to avoid sugar, caffeine and alcohol during the three days.
Cleanse-drink
Squeeze one lemon into one liter water.
Add 5 whole cloves and 5 tsp of maple syrup.
Day 1
7.30am Start the day with a glass of cleanse-drink and then do a short yoga session
9.00am Breakfast – oatmeal porridge with 1 tsp maple syrup, 4 chopped walnuts,
4 chopped almonds, same cinnamon and a handful of blueberries
10.00am 45 minutes good pace walk
11.00am Snack; handful raspberries and same almonds
1.00pm Lunch – Quinoa (cook 1 dl) with season vegetables
3.00pm One hour good pace walk
4.00pm Fruit smoothie
Mix
1cm fresh ginger
1 lemon
1 orange
2tbsp maple syrup
A little bit of cardamom
A little bit of cinnamon
A little bit of cloves
1 tsp crushed linseed
1 dl water (if you need)
6.00pm Dinner – Spinach soup
8.00pm Snack
– Herbal tea and handful almonds
Day 2
7.30am Start the day with a glass of cleanse-drink and then do a short yoga session, or go for a short walk
9.00am Breakfast - oatmeal porridge with 1 tsp maple syrup, 4 chopped walnuts,
4 chopped almonds, same cinnamon and a handful of blueberries
11.00am Green smoothie
Squeeze one green apple, mix that with a handful spinach leaves and one banana add one deciliter of water
12.00am One hour good pace walk
1.00pm Lunch – Carrot & Lentil Soup
Serves 2
Ingredients
1 tsp olive oil
1 small red onion, chopped
200g (7oz) carrots, chopped
650ml (1 pint 2fl oz) vegetable stock or
water
30g (1oz) green lentils, picked over & rinsed
juice of ½ small orange or 1 mandarin
a few sprigs of fresh thyme
salt & pepper
Warm
the oil in a heavy pan, add the chopped red onion and cook gently, allowing it
to brown a little, for 5 minutes. Add the carrots, stir well, and cook for 2
minutes before adding the stock or water and the lentils. Cook for 20 minutes
and then add the orange or mandarin juice.
Remove the thyme
leaves from the sprigs and drop them into the soup (reserve some for later).
Cook for 5 minutes and add some black pepper. Remove from the heat, allow to
cool a little and then blend, adding more liquid if you prefer a thinner soup.
Reheat gently, check the seasoning and serve, garnished with the reserved thyme
leaves.
2.00pm Yoga session
4.00pm Snack - Fruit smoothie
6.00pm Dinner – Bean Salad
Serves 1
Ingredients
20g (2/3 oz)
dried haricot beans
20g (2/3 oz) dried black-eye beans
40g (1½ oz) dried chickpeas
1 small red onion, chopped
6 olives, chopped
6 cherry tomatoes, chopped
salad leaves eg. rocket, corriander & flat-leaved parsley
a handful of small
For the dressing:
1 tbsp lemon
juice
2 tsp olive oil
black pepper
½ tsp wholegrain mustard
½ tsp clear honey
Soak the haricots, black-eye beans and chickpeas overnight,
keeping the haricots separate. Drain and rinse all of them, and put the
haricots into a small pan with fresh water. Bring to the boil, then simmer
gently. When they are beginning to soften, add the chickpeas and continue
cooking until tender.
Put the black-eye beans in another pan, cover with fresh water and
boil for 10 minutes, then reduce the heat and simmer until tender.
Make the dressing:
Mix the lemon juice, olive oil, black pepper, mustard and honey in
a jar, close tightly and then shake well.
Drain the cooked beans and rinse with fresh water. Put all the
beans in a bowl and add half the dressing. Then add the chopped onions, olives
and tomatoes, and mix well. Check the seasoning.
Mix the salad leaves and dandelion greens in another bowl and pour
the other half of the dressing over them. Toss and then arrange on a plate,
leaving a gap in the middle for the beans. After the beans have been added,
serve.
8.00pm Snack – Herbal tea with handful of
walnuts
Day 3
9.00am Breakfast - oatmeal porridge with 1 tsp maple syrup, 4 chopped walnuts,
4 chopped almonds, same cinnamon and a handful of blueberries
11.00am Green smoothie
1.00pm Lunch – Vegetable soup
4.00pm Snack – Fruit salad, kiwi, banana, orange, apple, raspberries and chopped nuts
5.00pm A short yoga session
6.00pm Dinner - Quinoa with roosted vegetables, seasoned with garlic, cayenne pepper and ginger
8.00pm Snack – Herbal tea
Enjoy the wonderful feeling of a relaxed, calm and re-energized body!
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