Summer 3 Day Reset Cleanse

Every few months I like to do a nice diet reset, which typically means that I like to do Food Matters reset cleanse or my Fall one I created a few years back. But I came across this one and thought I have to try it.  Every recipe in it is totally clean, deliciously nourishing, and easy to make ahead and pack for a work lunch.

This program is simple. I have eliminated all the usual suspects (gluten, dairy, corn, sugar, alcohol, and caffeine), and it’s mostly vegetarian, save for some bone broth. Here’s the basic routine: Every morning, start with a probiotic-rich tonic and bone broth. Lunch is a big chopped salad (perfect for taking to work in a large Mason jar), and midafternoon, snack on a grain-free granola bar. Dinner is an easy puréed soup. Just before bed, drink a warming cup of Goodman’s Inner Peace Tonic.
~Tiffany 💗

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TIP

You can make all 3 days’ worth of tonic in one batch.

Elissa’s Detox Tonic

ELISSA GOODMAN

“Increasing your intake of probiotics with this tonic can improve digestion and boost your mood,” says Goodman. It’s an incredible way to heal your gut and start your day.

Add all ingredients into jar, finish with filtered water, and shake well. Best served chilled.

Originally featured in A 3-Day Summer Reset

SERVES 1

2 to 4 ounces coconut kefir or Kevita Sparkling
Probiotic Coconut

2 to 4 ounces George’s Always Active Aloe Vera

2 teaspoons Braggs’s Apple Cider Vinegar

juice of 1 lemon

2 inches ginger root, juiced

pinch cayenne

10 ounces filtered water

Mary Ruth’s Liquid Probiotic (1 dropperful)

TIP

Store any leftovers in the freezer for up to 2 months, or keep in the fridge in an airtight container for up to a week.

Chicken Bone Broth

ELISSA GOODMAN

Bone broth is a perfect breakfast alternative if you love something savory in the morning. Goodman suggests adding collagen powder, fresh cilantro or parsley, and turmeric or ginger for extra flavor. Make a big batch like this for a several-day supply, and use any extra in soups or for cooking grains.

MAKES 12 CUPS

2 pounds organic chicken backs

½ pound chicken feet (optional)

⅓ cup Bragg’s Apple Cider Vinegar

10 to 12 cups filtered water

½ bunch celery, chopped

4 to 5 carrots, chopped

1 onion, chopped

1 head garlic, cloves peeled and crushed

2 bay leaves

1 teaspoon sea salt

1 tablespoon whole black peppercorns

1 bunch fresh parsley, cleaned and roughly chopped

optional:

Further Food Collagen Powder

cilantro, finely chopped

parsley, finely chopped

fresh turmeric, juiced

fresh ginger, grated

additional sea salt or Herbamare seasoning

1. Place the chicken backs and feet in a 3-gallon stock pot (or similar size) and add the filtered water and the vinegar. Turn heat on medium and allow to cook for minimum of 1 hour to allow the vinegar to leach the minerals out of the bones. Bones should be fully covered; you can add additional water if needed.

2. While chicken sits in the water and vinegar bath, prepare the vegetables.

3. After 1 hour, add the crushed garlic, diced carrots, diced onion, diced celery, whole peppercorns, bay leaf, and sea salt and bring to a boil. Once it boils, you will need to skim the brownish foam from the top of the stock pot and discard (especially in the first 10 to 15 minutes of boiling).

4. Reduce the heat to a low simmer and cook for minimum of 16 to 18 hours, but no more than 24 hours. During the last 20 minutes or so of cooking, add a bunch of parsley for additional flavor and minerals.

5. Remove from heat. Carefully remove the larger bits of chicken and veggies and discard. Then, using a cheesecloth or a mesh strainer, carefully strain the broth into a container of your choice. For an additional collagen benefit, add ½ cup Further Food collagen powder.

6. Portion into 12-ounce mason jars and store in the freezer for two months or keep in the fridge in an airtight container for up to a week.

7. Enjoy the broth warm or add finely chopped parsley or cilantro, Herbamare seasoning, 1 tablespoon of fresh juiced turmeric or fresh ginger.

Originally featured in A 3-Day Summer Reset

TIP

You could definitely make this at a salad bar—but make the dressing at home and bring it with you.

Farmers’ Market Chopped Salad

ELISSA GOODMAN

All the different colors, flavors, and textures of this salad make eating clean a pleasure, and the combination of protein-packed quinoa and chickpeas will keep you full and happy.

1. Add the dressing ingredients to a blender and blend until smooth.

2. Layer the salad ingredients in a jar (if preparing in advance) or add to bowl. Serve with herb dressing and top with sunflower seeds.

Originally featured in A 3-Day Summer Reset

SERVES 2

for the dressing:

1 handful basil, finely chopped

1 handful parsley, finely chopped

1 handful cilantro, finely chopped

1 to 2 cloves garlic, pressed or finely chopped

2 tablespoons lemon juice or juice of ½ a lemon

1 teaspoon Bragg’s apple cider vinegar

⅓ cup extra virgin olive oil

pinch of salt

grind of pepper

for the salad:

¾ cup cooked red quinoa

½ cup peeled and grated raw beets

½ cup peeled and grated carrots

¾ cup diced cucumber

⅔ cup chickpeas, cooked, drained, and rinsed

2 heaping cups organic mixed greens

¼ cup sunflower seeds

TIP

This recipe can stay in the fridge for up to 10 days or in the freezer for up to 2 weeks.

Crunchy Nut and Fruit Bars

ELISSA GOODMAN

These are easy to make and so much better for you than store-bought bars, which can be loaded with sugar. Plus, this snack is tart, nutty, and energy-boosting.

MAKES 12 BARS

5 medjool dates, soaked, pitted and peeled

¾ cup organic almond butter

pinch salt

2 to 3 tablespoons water

½ cup organic raw almonds

½ cup organic raw cashews

½ cup organic hazelnuts

½ cup organic pistachios

¼ cup sunflower seeds

¼ cup organic shredded coconut

large handful dried organic cherries, diced apricots, or dried blueberries (your choice)

1. Soak dates in hot water for minimum 20 minutes, until softened. Peel off the skin and remove the pits. Add dates, almond butter, salt, and 2 tablespoons of water to food processor. Pulse until smooth, adding additional water 1 teaspoon at a time as needed. Mixture should be firm but smooth.

2. Combine the rest of the dry ingredients in a mixing bowl. With clean hands, work the date-and-almond-butter mixture with the nuts, dried fruit of your choice, and shredded coconut until completely blended.

3. Line a pan (a loaf pan works great for these bars) with parchment paper and firmly pack the mixture into the pan. For crunchier bars, bake at 325°F for 20 to 25 minutes.

4. For the raw bar option, simply place in the fridge and allow to set for a minimum of an hour before cutting. Keep refrigerated and enjoy within a week.

Originally featured in A 3-Day Summer Reset

TIP

To avoid the back and forth between the pot and blender, we like to use an immersion blender.

Golden Summer Soup

ELISSA GOODMAN

This soup is perfectly savory and sweet with red bell peppers, carrots, and sweet potatoes. The flavors and textures are so comforting.

SERVES 4-6

2 tablespoon coconut oil or extra virgin olive oil

1 white onion, chopped

1 teaspoon sea salt

2-3 cloves garlic, chopped

3 red bell peppers, chopped

10 carrots, peeled and chopped

2 sweet potatoes, peeled and diced

1 – 48 ounce organic vegetable broth (could also use chicken stock)

1⁄2 cup cashews or hemp seeds

1⁄2 teaspoon Herbamore

1. Heat olive or coconut oil in soup pot over medium heat, add chopped onions and garlic with sea salt. Sweat onions until translucent, stir often to prevent garlic from burning. Add bell peppers and sauté, add carrots and sweet potatoes and sauté for additional 5 minutes, stirring often.

2. Add Herbamare seasonings and vegetable broth stir and bring to a simmer until carrots and potatoes are fork tender.

3. Carefully transfer to blender (or use an immersion blender) add your choice of hemp seeds or cashews and and blend until very smooth with a creamy texture.

Originally featured in A 3-Day Summer Reset

TIP

The longer you let this salad sit with the dressing on, the more flavor it will have.

Edamame Salad

ELISSA GOODMAN

This is a perfect salad-jar lunch—it’s packed with hearty veggies for a super satisfying crunch, and the creamy ginger cashew dressing pulls it all together.

1. Add the dressing ingredients to a blender, and blend until smooth.

2. Layer the salad ingredients in a jar (if preparing in advance) or add to a bowl. Serve with orange ginger cashew dressing and top with sprouted cashews.

Originally featured in A 3-Day Summer Reset

SERVES 2

For the dressing:

¼ cup raw cashews, soaked in hot water for 1 to 2 hours

zest and juice of 2 oranges

1 tablespoon grated fresh ginger or 2 tablespoons pickled minced ginger

1 clove garlic, pressed or diced

⅓ cup extra virgin olive oil

salt and pepper

For the salad:

½ cup peeled and grated carrots

1 cup shelled edamame beans, steamed and chilled

1 medium cucumber, diced

½ cup diced red or yellow bell pepper

½ cup finely chopped Napa cabbage

1 cup finely chopped organic romaine

2 tablespoons sprouted cashews (to serve)

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You can also use Swiss chard or kale in place of spinach.

Creamy Coconut and Spring Vegetable Soup

ELISSA GOODMAN

The beautiful green color of this soup is incredibly appetizing—and it tastes even better than it looks.

1. Add coconut oil to a medium soup pot over medium heat. Add the onion, ginger, and green onion or leeks and sauté until onions are softened and translucent.

2. Add the garlic, bell pepper, broccoli, and squash and continue to sauté for additional 5 minutes, stirring often. Add the vegetable broth, coconut milk, and fresh spinach, then reduce heat and simmer for 15 to 20 minutes.

3. In batches, carefully add soup mix into a blender and purée until smooth. Adjust seasoning and garnish with fresh herbs.

Originally featured in A 3-Day Summer Reset

SERVES 4 TO 6

1 tablespoon coconut oil

1 white onion, chopped

1 teaspoon Herbamare seasoning or sea salt

1 bunch leeks or green onions, chopped

2 inches fresh ginger, peeled and chopped

2 cloves garlic, chopped

1 yellow or orange bell pepper, chopped

1 cup chopped broccoli stalks and florets

1 cup butternut or acorn squash

2 cups fresh spinach

32 ounces organic vegetable broth

1 cup organic coconut milk

1 tablespoon hemp seeds per cup of soup

TIP

We love Eden Foods organic black beans.

Caribbean Black Bean Soup

ELISSA GOODMAN

This soup is rich and aromatic: The savory onion and cumin balance perfectly with slightly sweet coconut milk, black beans, fresh cilantro, and jalapeño.

1. Heat 1 tablespoon of coconut oil over medium heat in a soup pot. Add onion, tomato, jalapeño, Herbamare, and cumin and sauté until softened, approximately 4 to 5 minutes. Stir well. Add black beans, vegetable stock, and cilantro. Simmer on low for 15 minutes.

2. Carefully scoop the soup into a blender. Add coconut milk and blend until smooth. Pour this mixture back into the soup pot and simmer on low.

3. Season with additional sea salt or Herbamare if needed.

SERVES 4 TO 6

2 tablespoons organic coconut oil

1 white onion, finely diced

5 organic Roma tomatoes, chopped

2 jalapeños, deseeded and finely diced

1 teaspoon Herbamare seasoning

½ teaspoon cumin

4 cups cooked black beans, rinsed and drained

4 to 5 cups organic vegetable stock

½ bunch organic cilantro, chopped

½ cup organic coconut milk

sea salt (optional)

TIP

You could also toss whatever leftover roasted veggies you have in the refrigerator right into this salad.

Balsamic Lentil Salad

ELISSA GOODMAN

We love this combination of raw and roasted vegetables. It has such great texture, and the balsamic Dijon lentils are perfectly tangy against the sweet blistered tomatoes.

SERVES 2

1 cup black beluga lentils, cooked

1 medium zucchini, cubed

1 large or 2 medium carrots, peeled and diced

1 teaspoon chopped fresh thyme

10 cherry tomatoes, blistered

½ cup finely chopped red cabbage

2 heaping cups organic arugula

2 tablespoons chopped walnuts

1 tablespoon balsamic vinegar

1 tablespoon olive oil

1 teaspoon Dijon mustard

pinch salt and pepper

1. Cook lentils according to package directions, and place in fridge to cool.

2. To roast the vegetables, preheat oven to 450°F. Line a baking sheet with parchment paper. Toss the diced zucchini and carrots in olive oil, fresh thyme, salt, and pepper. Place in the oven and roast for 10 minutes, just until al dente.

3. To blister tomatoes, toss them in olive oil with a teaspoon of balsamic vinegar. Place in an oven-safe dish and roast for 10 at 400°F, just until blistered.

4. To make the balsamic Dijon dressing for the lentils, simply mix all ingredients in a container and whisk. Toss the cooled lentils in this mixture.

5. Layer the prepared ingredients in a jar (if preparing in advance) or add to a bowl, serve with the dressing of your choice, and top with walnuts.

Originally featured in A 3-Day Summer Reset

TIP

You can buy Dragon Herbs gynostemma online, or in most health food stores.

Elissa’s Inner Peace Tonic

ELISSA GOODMAN

Gynostemma is a long-revered longevity tea from Japan, similar to ginseng. Combined with Sun Potion herbs, almond milk, and a date for some sweetness, it tastes fantastic and is especially soothing right before bed.

SERVES 1

1 cup brewed Dragon Herbs gynostemma tea, hot

⅓ cup fresh almond milk or coconut milk (or both combined)

1 medjool date, pitted and peeled

2 teaspoons Sun Potion Yin Herbs (reishi, pearl powder, tocos powder, ashwaganda)

1 teaspoon cacao

⅛ teaspoon cinnamon

3 to 4 drops stevia sweetener (optional)

1. Brew gynostemma tea and set aside to cool for 2 minutes.

2. Next, add all ingredients to a blender, and mix until warm and frothy.

3. Pour and drink slowly. Enjoy the cup of inner peace.

Originally featured in A 3-Day Summer Reset