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BEAUTIFUL ANYTIME SOUPS AND SALADS

If you have ever gone on a diet before, you may be under the impression that salads are bland, boring meals. In this section, however, you will find that salads can be full of flavor and detox power. Soups are another wonderful detox dish because they can be made with a variety of healthful fruits and vegetables, all blended into one savory dish.

Tomato Gazpacho

Calories: 200 per 1-cup serving

Lycopene, the pigment that gives tomatoes their red color, is also an antioxidant that helps cleanse the body of accumulated toxins and protects the liver from free radical damage.

4 ripe Roma tomatoes, halved 1 medium red pepper, cored and seeded 1 medium green pepper, cored and seeded 1 cucumber, seeded and quartered 1 small red onion, quartered

3 cups organic tomato juice ¼ cup olive oil ¼ cup white wine vinegar 1 teaspoon minced garlic 1 teaspoon salt ½ teaspoon freshly ground black pepper Pinch of cayenne powder (optional)

1. Place the tomatoes in a food processor and pulse several times until finely chopped. (Do not puree the tomatoes.)
2. Transfer the tomatoes to a large mixing bowl.
3. Place the red and green peppers in the food processor and pulse until finely chopped.
4. Transfer the peppers to the mixing bowl with the tomatoes.
5. Repeat this process with the cucumber and red onion, pulsing the vegetables separately and adding them to the mixing bowl.
6. Stir the tomato juice into the mixing bowl and then stir in the remaining ingredients.
7. Cover the bowl and chill for 4–6 hours.
8. Serve the soup cold, garnished with fresh herbs.

Serves 4.

Pomegranate Beet Soup

Calories: 135 per 1-cup serving

Beets are widely recognized as one of the most effective foods for detoxifying the liver. They are full of antioxidants as well as pectin, a type of fiber that helps remove toxins from the liver.

1 tablespoon coconut oil 1 teaspoon minced garlic 2 medium carrots, diced 1 medium onion, diced 1 small parsnip, thinly sliced

3 cups organic vegetable stock 1 cup sliced beet 1 pomegranate

1. Heat the oil in a stockpot over medium heat.
2. Stir in the garlic, carrots, onion, and parsnip. Cook for 5 minutes, stirring often.
3. Whisk in the vegetable stock and stir in the sliced beet.
4. Bring the mixture to a boil and then simmer for 20 minutes, until the beets are tender.
5. Remove the soup from the heat and puree it using an immersion blender.
6. Cut the pomegranate in half and juice it using a citrus juicer.
7. Whisk 2–4 tablespoons of the pomegranate juice into the soup. Serve hot.

Serves 4.

Avocado Spinach Salad with Almond Dressing

Calories: 350 per 1-cup serving

Spinach is a powerful detox food because it contains antioxidants that help flush toxins out of your system. Another significant benefit is that it contains chlorophyll, which helps absorb heavy metals and pesticides, making it easier for your body to eliminate those toxins.

For the dressing: ¼ cup raw almonds 3 tablespoons olive oil 2 sundried tomatoes in oil 2 tablespoons red wine vinegar 1 tablespoon fresh chopped cilantro 1 tablespoon fresh chopped mint Pinch of salt and pepper

For the salad: 8 cups fresh baby spinach 1 cup halved cherry tomatoes ½ small red onion, thinly sliced 1 ripe avocado, pitted and sliced

Make the dressing:

1. Combine all of the dressing ingredients in a blender. Blend the mixture until smooth and then set aside. Chill, if desired.

Make the salad:

1. Combine the spinach, tomatoes, and onion in a large mixing bowl.
2. Drizzle the dressing over the salad and toss to gently coat.
3. Divide the salad among four bowls.
4. Top each salad with a few slices of avocado and serve immediately.

Serves 4.

Creamy Cucumber Dill Soup

Calories: 180 per 1-cup serving

Cucumbers are a highly valuable detox food because they help restore your body to its natural alkaline state. After eating too many processed and high-fat foods, your body is likely to be acidic.

4 seedless cucumbers, peeled and quartered lengthwise 1 small red onion, diced 1 teaspoon minced garlic 1 bunch fresh dill 4 cups unsweetened almond milk

1 cup canned coconut milk ¾ cup fresh lemon juice 1 teaspoon salt ½ teaspoon freshly ground black pepper

1. Set two cucumbers aside, and then chop the others and place them in a large bowl.
2. Stir in the red onion and garlic.
3. Pick the ends from the dill and stir them into the cucumber mixture.
4. Whisk in the almond milk, coconut milk, lemon juice, salt, and pepper.
5. Transfer the mixture to a blender and puree.
6. Pour the soup into a large serving bowl.
7. Thinly slice the remaining cucumber and add to the bowl.
8. Cover the bowl and chill for 2 hours before serving.

Serves 8.

Cranberry Quinoa Salad

Calories: 250 per 1-cup serving

Cranberries have been used medicinally by Native Americans for hundreds of years. These berries contain a variety of antioxidants as well as hippuric acid, which helps rid the body of harmful bacteria

For the dressing: ½ cup water ¼ cup raw cashews 3 tablespoons fresh lemon juice 2 tablespoons sesame seeds or flaxseeds 1 tablespoon lime zest 1 teaspoon minced garlic

½ teaspoon raw honey ¼ teaspoon salt ¼ teaspoon freshly ground black pepper For the salad: 1 cup dry quinoa 2 cups water 2 cups baby spinach 2 green onions, sliced ¼ cup dried cranberries

Make the dressing:

1. Combine all of the dressing ingredients in a blender.
2. Blend the mixture until smooth.
3. Add more water, if needed to thin the dressing to the desired consistency.

Make the salad:

1. Place the quinoa in a mesh sieve and rinse thoroughly with fresh water.
2. Transfer the quinoa to a small saucepan and add the water. Bring the quinoa to a boil and then reduce the heat and simmer, covered, for 15–20 minutes or until the water has been absorbed. Remove the quinoa from the heat and let sit for 5 minutes.
3. Combine the spinach, green onions, and cranberries in a large bowl.
4. Add the cooked quinoa and toss the mixture to combine.
5. Drizzle the dressing over the salad and toss to coat. Serve immediately.

Serves 4.

Roasted Potato Leek Soup

Calories: 220 per 1-cup serving

Leeks belong to the same family as garlic and onions, so they provide many of the same benefits. For example, leeks contain vital nutrients like manganese and vitamin C, and they may also help stabilize blood-sugar levels.

2 pounds Yukon Gold potatoes 2 medium leeks 3 tablespoons plus 1 teaspoon olive oil, divided 1 teaspoon minced garlic 5 cups organic vegetable stock

1 teaspoon salt ½ teaspoon freshly ground black pepper 1 small onion, diced 1 cup light canned coconut milk

1. Preheat oven to 375 degrees F.
2. Wash and peel the potatoes and then cut them into 1-inch chunks.
3. Chop the dark green portions off the leeks and discard them. Dice the remaining white and light-green parts.
4. Combine the potatoes and leeks in a large mixing bowl and toss with 2 tablespoons of olive oil.
5. Arrange the potatoes and leeks on a large baking sheet and roast for 20 minutes.
6. Stir the potatoes and leeks and then roast for an additional 15–20 minutes until the potatoes are tender.
7. Heat 1 tablespoon of oil in a large stockpot over medium heat.
8. Stir in the garlic and cook for 1 minute.
9. Add the roasted potatoes and leeks and then stir in the vegetable stock, salt, and pepper.
10. Bring the mixture to a boil and then reduce the heat and simmer, covered, for 45 minutes.
11. Meanwhile, heat the remaining 1 teaspoon of oil in a skillet over medium-high heat.
12. Stir in the onions and cook until tender and then set aside.
13. Remove the soup from the heat and puree with an immersion blender.
14. Return the soup to the heat and whisk in the coconut milk.
15. Cook for 5 minutes or until heated through and then ladle into bowls and garnish with sautéed onions to serve.

Serves 6.

Hit the snooze button once in a while! Getting enough sleep is extremely important for a successful detox. Make sure you give yourself at least seven hours to rest each night, and think about incorporating some other relaxation principles such as yoga or meditation into your daily routine.

Tomato Arugula Salad with Pesto Dressing

Calories: 250 per 1-cup serving

Arugula is a lettuce that is often overlooked but contains a variety of healthful benefits. In addition to its fiber content, arugula also contains glucosinolates, which help reduce your risk for cancer.

For the dressing: ¼ cup fresh basil leaves 1½ tablespoons olive oil 4 tablespoons pine nuts ½ tablespoon balsamic vinegar 1 clove garlic, minced

For the salad: 6 cups fresh arugula 1 cup cherry tomatoes, halved ¼ cup toasted pine nuts

Make the dressing:

1. Combine all of the dressing ingredients in a food processor.
2. Blend until smooth and creamy, adding more olive oil if needed to thin to the desired consistency.

Make the salad:

1. Place the arugula in a bowl and add the dressing.
2. Toss to coat the arugula and then divide it among four bowls.
3. Top each salad with cherry tomatoes and 1 tablespoon pine nuts to serve.

Serves 4.

Creamy Carrot Ginger Soup

Calories: 200 per 1-cup serving

Carrots are incredibly nutritious, which makes them an excellent addition to any detox diet. These vegetables contain a variety of minerals and antioxidants, helping to detox the liver and encourage healthy digestion.

3 ½ pounds carrots 2 tablespoons coconut oil 1 tablespoon fresh grated ginger 2 teaspoons minced garlic

1 cup chopped onion 6 cups organic vegetable stock 1 teaspoon salt ½ teaspoon freshly ground black pepper

1. Wash the carrots and chop them coarsely.
2. Heat the coconut oil in a large stockpot over medium heat.
3. Stir in the ginger and garlic and cook for 1 minute.
4. Add the onion and stir well. Cook for 5 minutes and then stir in the carrots. Cook for 20–25 minutes until the carrots are tender.
5. Whisk in the remaining ingredients and simmer the soup for 30 minutes.
6. Remove the soup from the heat and puree with an immersion blender.

Serves 6.

Toasted Almond Quinoa Salad

Calories: 370 per 1-cup serving

This quinoa salad is packed with nutritious ingredients. Not only do you benefit from the protein and heart-healthful fats of the toasted almonds, but you also receive a variety of detox vitamins and minerals from the quinoa, tomatoes, and cranberries

1 cup dry quinoa 2 cups water 2 tablespoons coconut oil 1 cup halved cherry tomatoes ½ cup toasted almonds, chopped ½ cup dried cranberries ½ cup diced red onion ½ cup diced celery

1 carrot, diced ¼ cup fresh chopped mint leaves ¼ cup fresh chopped cilantro 2 tablespoons fresh lemon juice ½ teaspoon salt ¼ teaspoon freshly ground black pepper

1. Place the quinoa in a mesh sieve and rinse thoroughly with fresh water.
2. Transfer the quinoa to a small saucepan and add the water. Bring the quinoa to a boil and then reduce the heat and simmer, covered, for 15–20 minutes or until the water has been absorbed. Remove the quinoa from the heat and let sit for 2 minutes.
3. Stir in the oil and then set aside to cool.
4. Combine the remaining ingredients in a large mixing bowl.
5. Stir in the cooled quinoa and toss to combine. Serve immediately.

Serves 6.

Mango Avocado Gazpacho

Calories: 270 per 1-cup serving

This gazpacho is a unique and refreshing recipe perfect for a hot summer day. Avocado is an excellent source of heart-healthful fats, and it contains high levels of soluble and insoluble fiber, which helps to cleanse the colon.

2 ripe mangos, pitted and chopped 2 jalapeño peppers, seeded and minced 1 tart apple, cored and chopped 1 stalk celery, chopped ½ red pepper, seeded and chopped ⅔ cup orange juice 2 tablespoons fresh lime juice

1 tablespoon rice vinegar 1 tablespoon fresh grated ginger 1 teaspoon salt Pinch of ground cumin 1 seedless cucumber, peeled and diced 1 ripe avocado, pitted and sliced 3 tablespoons fresh chopped cilantro

1. Combine the first 11 ingredients in a food processor and blend until smooth and pureed. (If you don’t have a large enough food processor, you may need to do this in several batches.)
2. Pour the gazpacho into a container and stir in the diced cucumber.
3. Cover the container and chill overnight.
4. Ladle the soup into bowls and top with one or two slices of fresh avocado.
5. Garnish with chopped cilantro to serve.

Serves 6.

Greek Detox Salad

Calories: 280 per 1-cup serving

The star ingredient in this detox recipe is artichoke hearts. Artichokes contain high levels of cynarin, a chemical that boosts bile production and liver function to help flush out toxins.

6 cups fresh arugula 2 celery stalks, sliced 1 small seedless cucumber, thinly sliced ½ small red onion, thinly sliced 1 (14-ounce) can artichoke hearts, drained and coarsely chopped

2 tablespoons olive oil 2 tablespoons fresh lemon juice 1 teaspoon salt ½ teaspoon freshly ground black pepper

1. Combine the arugula, celery, cucumber, and onion in a large bowl. Toss the ingredients to combine and then divide among four plates.
2. Sprinkle the artichoke hearts over the prepared salads.
3. Whisk together the remaining ingredients and drizzle over the salads to serve.

Serves 4.

Asparagus Quinoa Soup

Calories: 420 per 1-cup serving

Quinoa is a gluten-free grain that is loaded with health benefits. In addition to being high in protein and dietary fiber, quinoa also helps to cleanse your digestive tract.

1 tablespoon olive oil 1 teaspoon minced garlic 2 large onions, chopped or sliced 2 tablespoons plus 3 cups water, divided 1 bunch asparagus, chopped ¼ cup dry quinoa

1 bunch baby spinach, chopped 4 cups organic vegetable stock ¼ teaspoon ground turmeric 1 tablespoon fresh lemon juice

1. Heat the olive oil in a skillet over medium-high heat.
2. Stir in the garlic and onions and cook for 5 minutes or until the onions begin to brown.
3. Add 2 tablespoons of water to the pan and then cover and reduce the heat to low.
4. Simmer the onions for 25 minutes or until completely caramelized.
5. Meanwhile, bring a large pot of lightly salted water to boil.
6. Add the chopped asparagus and cook for 1 minute.
7. Drain the asparagus and rinse with cold water. Set the asparagus aside.
8. In a large saucepan, combined the rinsed quinoa with ¾ cup of water.
9. Bring the water to a boil and then reduce the heat and simmer, covered, for about 15 minutes until the quinoa is tender.
10. Stir the spinach into the saucepan and cook for 5 minutes until just wilted.
11. Add the caramelized onions and garlic, cooked asparagus, vegetable stock, and turmeric.
12. Bring the mixture to a simmer and then cover and cook for 5 minutes more.
13. Puree the soup with an immersion blender until smooth.
14. Stir in the lemon juice and serve the soup hot.

Serves 8.

Blackberry Scallion Salad

Calories: 190 per 1-cup serving

Blackberries are full of delicious flavor and they are also packed with antioxidants, dietary fiber, and vitamin C. Combined with fresh mint, lemon juice, and spring greens, this salad is loaded with detox power.

For the dressing: Juice of 1 lemon 2 tablespoons red wine vinegar 2 tablespoons sesame seeds 1 tablespoon olive oil ½ teaspoon freshly ground black pepper ¼ teaspoon salt ¼ teaspoon raw honey

For the salad: 4 cups fresh spring greens 2 cups fresh blackberries 1 small scallion, thinly sliced 1 tablespoon fresh chopped mint 1 tablespoon lemon zest

Make the dressing:

1. Whisk together all of the dressing ingredients in a small bowl and set aside.

Make the salad:

1. Combine all of the salad ingredients in a large mixing bowl.
2. Drizzle the dressing over the salad and toss to coat.
3. Serve immediately or chill before serving.

Serves 4.

Butternut Squash Soup

Calories: 140 per 1-cup serving

Butternut squash contains complex carbohydrates that break down in your body slowly, giving you long-lasting energy. Squash also contains a variety of vitamins and minerals, such as beta-carotene, which improves hair and skin health.

1 large butternut squash 1 tablespoon coconut oil 1 teaspoon minced garlic 2 teaspoons fresh chopped thyme 2 medium yellow onions, chopped

2 large celery sticks, sliced 4 cups organic vegetable stock ½ teaspoon salt ¼ teaspoon freshly ground black pepper Fresh chopped chives

1. Use a sharp knife to cut the squash in half. Scoop out the seeds with a spoon and peel off the skin. Chop the flesh into 1-inch chunks and set aside.
2. Heat the coconut oil in a large stockpot over medium heat and then stir in the garlic and thyme.
3. Cook for 1 minute and then add the onion and celery.
4. Stir in the butternut squash and cook for 5 minutes.
5. Whisk in the remaining ingredients except for the chives, and bring the mixture to a boil.
6. Simmer for 20 minutes until the squash is tender.
7. Remove from the heat and puree the soup with an immersion blender.
8. Ladle the soup into bowls and garnish with chopped chives to serve.

Serves 4.

Tomato Bean Salad

Calories: 230 per ¾-cup serving

This salad is perfect for summer picnics and potluck dinners. Made with just a few simple ingredients, it’s full of nutrition and flavor—a great addition to any detox diet.

For the dressing: ¼ cup olive oil 1 teaspoon minced garlic 1 small sprig fresh rosemary ¼ cup fresh lemon juice 1 teaspoon lime zest ½ teaspoon salt ½ teaspoon freshly ground black pepper

For the salad: 1 (15-ounce) can white cannellini beans, rinsed and drained 2 cups halved cherry tomatoes 2 tablespoons fresh chopped mint 2 tablespoons fresh chopped parsley

Make the dressing:

1. Pour the olive oil into a small saucepan and add the garlic and rosemary.
2. Heat the saucepan over medium heat until the rosemary starts sizzling. Remove from the heat and allow to cool for 20 minutes.
3. Discard the rosemary and whisk the remaining ingredients into the dressing. Process the dressing in a food processor to achieve a smoother consistency, if desired.

Make the salad:

1. Combine all of the salad ingredients in a serving bowl.
2. Pour the dressing over the salad and toss to coat. Chill before serving, if desired.

Serves 6–8.