Bon Appetit Food Lover’s Cleanse

I’ve never been a huge cleanse person. I try to eat great food in moderation, and stick to lean meats and vegetables during the week with a little indulgence every weekend. I often have a small glass of red wine with/when preparing dinner, and I never feel guilty about it. To me, food and wine are about enjoying moments, savouring those few minutes of quiet time you have in an otherwise hectic and crazy day. That’s why I love the premise of the Bon Appetit Food Lover’s Cleanse: you’re eating clean, nutritious food that don’t deprive you of anything, leave you feeling satisfied, and also help you get back on track after the holiday season. What could be better? Here are some of my favourite recipes for the cleanse. I will be starting when I get back from Maui and plan to try and stick to it as much as possible (well, in moderation ;)).

Stir-Fry Bok Choy and Carrot and Rice Pilaf

Stir-Fry Bok Choy and Carrot and Rice Pilaf

Stir-Fried Bok Choy and Mizuna with Tofu
Portions to Serve 1: 2 cups total; 6 oz. tofu


Stir-Fried Bok Choy and Mizuna with Tofu
4 Servings
Leftover alert! This tofu is on your Food lover’s Cleanse plan for lunch tomorrow; be sure to make enough.
Ingredient Info: Mizuna is sold at some supermarkets and Asian markets.

Whisk 2 Tbsp. soy sauce, 2 tsp. sesame oil, and 1/2 tsp. vinegar in bowl.

Stack 2 paper towels on work surface. Cut tofu crosswise into 3/4″-thick slices; cut each slice crosswise in half. Arrange tofu on paper towels and let stand 10 minutes. Pat top of tofu dry.

Heat canola oil in large nonstick skillet over medium-high heat. Add tofu and cook, without moving, until golden brown on bottom, 2-3 minutes per side. Transfer tofu to paper towel to drain, then place tofu on sheet of foil and brush both sides with soy sauce mixture.

Wipe out any canola oil from skillet. Add 2 tsp. sesame oil and place skillet over medium heat. Add scallions, ginger, and garlic. Stir until fragrant, about 30 seconds. Add remaining 1 1/2 Tbsp. soy sauce and 2 tsp. vinegar, then bok choy. Toss until bok choy wilts, 102 minutes. Add mizuna in 2 batches, tossing to wilt before adding more, 1-2 minutes per batch. Season greens with salt and pepper. Add tofu to skillet. Toss gently to blend. Transfer to platter.

Brown Rice and Carrot Pilaf
8-10 Servings
Leftover alert! This soup is on your Food Lover’s Cleanse plan for lunch tomorrow and dinner the next day; be sure to make enough. It is based on Lundberg brown basmati rice, but read the directions on your brown basmati back aging and adjust the liquid-to-rice ratio. We subtracted about a quarter cup of liquid from our recipe since the carrots and onions exude their own juice.

1 small onion, minced
4 Tbsp. olive oil, divided
5 carrots, peeled, then shredded on the large holes of a box grater
2 large garlic cloves, minced
1 sprig thyme (optional); 2 cups brown basmati rice, or other brown rice
3 1/4 cups low-sodium chicken broth Kosher salt (start with 1 1/2 tsp.)
Freshly ground black pepper

Heat 2 Tbsp. oil in a heavy-bottomed pot (at least 3 quarts) over medium heat. Sweat the onion in the oil for about 5 minutes, stirring frequently, then stir in the carrots and the garlic (and thyme if using) with 1 1/2 tsp. kosher salt, and cook for 5 minutes longer. Add rice and cook for an additional minute, stirring frequently. Pour in chicken broth and bring liquid to a boil over high heat. cover pot, reduce heat to low, and cook for 50 minutes.

Remove from heat and fluff rice with a fork. Taste to the rice for seasoning, and adjust with pepper and a little more salt, and up to 2 Tbsp. olive oil if necessary. Cover rice and let steam off the heat for 10 more minutes before serving.

Cider Glazed Chicken with Broccoli Rabe and Apple-Fennel Salad

Cider Glazed Chicken with Broccoli Rabe and Apple-Fennel Salad

Cider-Glazed Chicken Breasts with Apple-Fennel Salad
Portions to Serve 1: 6 oz. chicken breast; 1-1 1/2 cups salad


Cider-Glazed Chicken Breasts with Apple-Fennel Salad
4 Servings

4 skinless, boneless chicken breasts (about 1 3/4 lb. total)
1/2 Granny Smith apple
1/2 small shallot, finely chopped
3 Tbsp. apple cider vinegar, divided
3/4 tsp. English mustard powder
5 Tbsp. grape seed or canola oil, divided
1/2 cup apple cider
1 Tbsp. unsalted butter
4 cups mixed baby lettuces
1/2 fennel bulb, thinly sliced lengthwise with a mandoline or sharp knife
Ingredient Info: English mustard powder is available at many supermarkets and at specialty food stores. if you can’t find it, use Dijon mustard.

Preheat oven to 400°F. Season chicken breasts with salt and pepper; set aside. Cut 1 small slice from apple; finely chop to make 1 Tbsp. minced apple. Transfer minced apple to a small bowl. Add shallot to bowl. Whisk in 2 Tbsp. cider vinegar and mustard. Let mixture macerate for 10 minutes. Whisk in 3 Tbsp. oil; season vinaigrette to taste with salt and pepper.

Heat remaining 2 Tbsp. oil in a large ovenproof skillet over medium-high heat. Add chicken and cook until golden brown, about 4 minutes. Flip chicken and transfer skillet to oven. Roast until cooked through, 12-14 minutes. Transfer chicken to a plate, reserving skillet; set aside.

Return skillet to medium-high heat. Add cider, scraping up any browned bits from bottom of pan; boil until liquid is reduced by half, 2-3 minutes. Add remaining 1 Tbsp. vinegar. remove pan from heat and swirl in butter. Season cider sauce with salt and set aside.

Thinly slice remaining apple and transfer to a medium bowl; add lettuces and fennel. Drizzle some vinaigrette over, season to taste with salt and pepper, and toss to coat. Divide salad and chicken among plates; spoon sauce over chicken.

Day 14 Lunch

Day 14 Lunch

The best part about this meal plan is that everything is ready for you at Your grocery list, all of the recipes, and the meal ideas. You don’t even need to think! While it might be hard to actually do this 14 days in a row…I’m going to do my best to start on January 9th!

Good luck with all of your healthy resolutions!

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