Detox-Friendly Lunch Recipes
Aim for variety, and take care not to supersize your portions. A lunch salad might include 4 ounces of protein, 1/2 cup of grains, greens, a cup or two of vegetables, a tablespoon of oil, and several herbs and spices.
Our detox guidelines, including which foods to include and exclude, were developed by Alejandro Junger, M.D., author of "Clean: The Revolutionary Program To Restore the Body's Natural Ability To Heal Itself"(HarperOne; 2009).
See the Detox Foods to Include list for more info.
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Steamed Bass with Fennel, Parsley, and Capers
This recipe was adapted from "Clean" and makes two servings -- you can share with a friend, keep one portion for the next day, or halve the recipe. If desired, you can serve one cup of steamed brown rice per person on the side.
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Stir-Fried Vegetables and Chicken with Buckwheat Noodles
This recipe was also adapted from"Clean" and makes two servings. Look for noodles made from 100 percent buckwheat, which are gluten-free. For a vegetarian option, omit the chicken and add more vegetables.
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Quinoa Salad with Toasted Almonds
Quinoa, which is used like a grain but is really a seed, can be found at natural foods stores and many supermarkets.
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Lemon-Saffron Millet Pilaf
Omit the shrimp from this dish to make it detox-friendly.
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Tomato and Bean Salad with Grilled Tuna
This veggie and bean medley is delicious with grilled fish, but it can also be prepared with canned tuna for a quick lunch (look for low-salt brands with no soy fillers), or topped with avocado or grilled vegetables to make a meatless meal.
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Foods to Include
Dairy substitutes: Rice, oat, and nut milks such as almond milk and coconut milk
Non-gluten grains: brown rice, oats, millet, amaranth, teff, tapioca, buckwheat, potato flour, quinoa
Fruits and vegetables: whole fruits, unsweetened, frozen or water-packed, canned fruits, and diluted juices, all raw vegetables, steamed, sauteed, juiced, or roasted vegetables
Animal protein: fresh or water-packed fish, wild game, lamb, duck, organic chicken, and turkey
Vegetable protein: split peas, lentils, and legumes
Nuts and seeds: walnuts, sesame, pumpkin, and sunflower seeds, hazelnuts, pecans, almonds, cashews, nut butters such as almond or tahini
Oils: cold-pressed olive, flax, safflower, sesame, almond, sunflower, walnut, canola, pumpkin
Drinks: filtered or distilled water, decaffeinated herbal teas, seltzer or mineral water
Sweeteners: brown rice syrup, agave nectar, stevia, fruit sweetener, blackstrap molasses
Condiments: vinegar, all spices, including salt, pepper, basil, carob, cinnamon, cumin, dill, garlic, ginger, mustard, oregano, parsley, rosemary, tarragon, thyme, turmeric
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Foods to Exclude
Dairy and eggs: all
Butter and mayonnaise: all
Grains: wheat, corn, barley, spelt, kamut, rye, triticale
Fruits and vegetables: oranges, orange juice, corn, creamed vegetables
Animal protein: pork, beef, veal, sausage, cold cuts, canned meats, frankfurters, shellfish
Vegetable protein: soybean products (soy sauce, soybean oil in processed foods, tempeh, tofu, soy milk, soy yogurt, textured vegetable protein)
Nuts and seeds: peanuts and peanut butter
Oils: shortening, processed oils, salad dressings, and spreads
Drinks: alcohol, caffeinated beverages, soft drinks, and soda
Sweeteners: white and brown refined sugars, honey, maple syrup, high-fructose corn syrup, evaporated cane juice
Condiments: chocolate, ketchup, relish, chutney, barbecue sauce, teriyaki, and others not listed on previous slide