Detox Guide

GUIDE

A 15-recipe detox guide for a healthier you recipes & photos by Dana Shultz

EATING HEALTHY CAN BE DIFFICULT, NO? BUSY SCHEDULES AND TIGHT budgets hardly allow for experimentation in the kitchen, let alone basic survival. On top of that, cooking to please the whole family and finding the time to do so can make the whole “eating healthy” thing seem too complicated to even fuss with. Trust us, we’ve been there. Let us help! In this 15­-RECIPE DETOX GUIDE, you’ll find some of our very favorite vegan, gluten free recipes that are perfect for hitting the “reset” button on your diet. We’ve taken whole foods and transformed them into delicious, simple and approachable dishes even picky eaters will love. Armed with these satisfying breakfast, lunch and dinner recipes­—as well as a few guilt­-free snacks and treats — you’ll be able to tackle any meal challenge with ease. Once you’ve conquered this guide, be sure to jump over to our blog for even more simple, delicious meals and healthy eating inspiration. We hope you love the recipes in this guide as much as we do. Now, let’s dig in!

DANA & JOHN

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bre akf ast Apple C a r r ot Bee t Gin g e r Ju i c e 5-In g r ed ient Det ox Sm o o t h i e Cho cola t e C h ip O a t meal C o o k i e Pan c ak e s So ut h w e st Tof u Sc r a m ble

Vegan Gluten-free

A P P L E C ARROT B EET G I N G ER J UICE A simple recipe for making juice without a juicer. Plenty of health benefits and a delicious flavor from carrots, apple, beets & ginger. total time 10 minutes

prep time 10 minutes

1 beet, rinsed, lightly peeled & quartered

makes 1 serving

Place all ingredients in a blender and blend until smooth, adding a splash of apple juice or water if needed to get it moving. I probably added about 1/4 cup.

1 apple, peeled, cored & quartered

Then, place a fine mesh strainer over a large bowl and pour the juice over. Use a rubber spatula to press the pulp down and press all of the juice out. Let stand for 5 minutes so you get most of the juice.

1 Tbsp. size piece of fresh ginger, skin removed 3 whole carrots, rinsed & peeled unfiltered apple juice, optional

Discard pulp and pour your juice into a serving glass. Drink immediately or chill for a bit. Will keep in the fridge for a day or so, but will taste best when fresh.

nutrition information per serving

calories 259

4

fat 1g

carbs 63g

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sugar 41g

sodium 209mg

fiber 6g

protein 3g

5 -ING REDIENT DE T OX SMO OT HIE A detox smoothie with fiber, antioxidants & immune-boosting nutrients for optimum health. Perfect for breakfast or a snack. prep time 5 minutes

1 cup frozen berries 1 cup organic spinach or kale 1/2 cup bananas, previously peeled, sliced & frozen 1 Tbsp. flaxseed meal

total time 5 minutes

makes 2 servings

Add ingredients to a blender and blend on high until smooth. If too thick, add a splash more juice or water. For more sweetness, add extra frozen banana. Pour into two serving glasses, and enjoy.

1 cup fruit juice* 2 Tbsp. silken tofu, optional *I mixed pomegranate & orange juices, my faves.

nutrition information per serving

calories 181 fat 1.6g carbs 41g sugar 29g sodium 19mg fiber 4.7g protein 2.5g

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Vegan Gluten-free

Vegan

C H O C O LAT E CHIP O AT M EA L COOKIE PA N C A KE S I’ve called these chocolate chip oatmeal cookie pancakes for a very plain reason: that’s exactly what they taste like. prep time 5 minutes

COOK time 5 minutes

1 very ripe medium banana

Preheat a skillet to medium heat.

1 tsp. baking powder

Prepare flax egg by mixing 1 Tbsp. flaxseed meal and 2 1/2 Tbsp. water. Let set for 3 to 5 minutes. In a separate mixing bowl, mash your very ripe banana with baking powder.

1 flax egg pinch of salt 1/2 tsp. vanilla extract 1 Tbsp. almond butter 1 Tbsp. canola oil (or sub coconut oil)

NOTES from DANA »» Make this recipe gluten-free & use GF oats & flour. »» Add 1 tbsp. honey, maple syrup or agave nectar for extra sweetening, but I didn’t find it necessary. »» These pancakes are great reheated in the microwave the next day.

makes 5 to 6 pancakes

3 Tbsp. almond milk (or sub other milk) 1/2 cup rolled oats (or sub gluten free oats)

Add flax egg, oil, salt, vanilla, almond butter, almond milk and stir. Stir in oats and flour until just combined. Sprinkle in chocolate chips and fold gently. Let batter rest for 5 to 10 minutes. Scoop scant 1/4 cup measurements onto lightly greased griddle. Cook for 2 to 4 minutes on each side until golden brown. Serve plain or with a drizzle of maple syrup and a few extra chocolate chips for melting.

1/4 cup whole wheat or unbleached flour 3 Tbsp. non-dairy chocolate chips

nutrition information for entire recipe

calories 760

8

fat 37g

SAT. fat 7.8g

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carbs 96g

sugar 28g

fiber 12.6g

protein 14g

S OUT HWEST T OF U SCRA MB LE A savory, Southwest-inspired tofu scramble with veggies & a simple five-ingredient sauce. Only 10 ingredients, 30 minutes & 1 pan! prep time 10 minutes

SCRAMBLE

8 ounces extra firm tofu Olive oil 1/4 red onion, thinly sliced 1/2 red pepper, thinly sliced 2 cups kale, loosely chopped SAUCE

1/2 tsp. sea salt 1/2 tsp. garlic powder 1/2 tsp. cumin powder 1/4 tsp. chili powder 1/2 tsp. turmeric, optional FOR SERVING

Salsa, cilantro & hot sauce Breakfast potatoes, toast and/or fruit

COOK time 20 minutes

makes 2 servings

Pat tofu dry and roll in a clean, absorbent towel with something heavy on top, such as a cast iron skillet, for 15 minutes. While tofu is draining, prepare sauce by adding dry spices to a small bowl and adding enough water to make a pourable sauce. Set aside. Prep veggies and warm a large skillet over medium heat. Once hot, add 1 to 2 Tbsp. olive oil, the onion and red pepper. Season with a pinch each salt & pepper and stir. Cook until softened, about 5 minutes. Add kale, season with a bit more salt and pepper, and cover to steam for 2 minutes. In the meantime, unwrap tofu and use a fork to crumble into bite-sized pieces. Use a spatula to move the veggies to one side of the pan and add tofu. Sauté for 2 minutes, then add sauce, pouring it mostly over the tofu and a little over the veggies. CONTINUED...

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Vegan Gluten-free

Stir immediately, evenly distributing the sauce. Cook for an additional 5 to 7 minutes, or until tofu is slightly browned. Serve immediately with breakfast potatoes, toast and/or fruit. I like to add more flavor with salsa, hot sauce and/or fresh cilantro. *Inspired by & adapted from Eat Within Your Means

nutrition information per serving

calories 252 fat 19g SAT fat 3g carbs 12.7g sugar 2.5g sodium 516mg fiber 3g protein 12g

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lun ch+ din ne r

Di ll R o as t e d S w e e t Po t at o e s an d W ar m S p i n ac h S alad R ai n bo w C h ar d H umm u s Wr ap s M e x i c an Qui n o a S alad C up s w it h C r e amy C i lan t r o Li me D r essing S mo k y B l ac k B e an B e e t B ur g e r s B e t t e r T h an R e st aur an t Falafel M e d it e r r an e an B ak e d S w e e t Potato es Vi e t n ame se S p r i n g R o lls w it h C r i sp y To f u Po bl an o an d Po r t o be llo Fajit as

Gluten-free vegetarian

DI LL RO A ST ED SWEET P O TAT O E S and WA RM S P I N A C H SA LA D Easy roasted sweet potatoes with fresh dill, white onion & spices. Serve as a side or over spinach for a warm, comforting salad. prep time 5 minutes

cook time 45 minutes

2 large sweet potatoes

Preheat oven to 375 degrees F, and line a baking sheet with parchment paper or foil. If using foil, lightly spray with non-stick spray.

1 small white onion 5 whole garlic cloves 4 Tbsp. olive oil (or sub coconut oil) 1/4 tsp each sea salt & pepper 1 large bunch fresh dill, lightly chopped (about 1/2 cup)

Rinse and scrub sweet potatoes, removing any dark spots. Then dice into 1-inch cubes and add to a large mixing bowl. Dice onion into rings and add to the bowl, along with the garlic cloves. Add olive oil and toss. Then season with salt, pepper and dill and toss again until well coated. Add to baking sheet in a single layer. Bake for 35 to 45 minutes or until soft and potatoes slide off a knife or fork with ease. Remove from oven and serve immediately over a bed of fresh spinach and topped with toasted walnuts or pecans.

NOTES from DANA »» This recipe will keep in an airtight container stored in the fridge for several days, or in the freezer for up to a month.

makes 6 servings

nutrition information per 3/4 cup serving

calories 230

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fat 9g

carbs 35g

minimalist baker detox guide

sugar 1g

sodium 100mg

fiber 6g

protein 3.7g

RA INB O W CHA RD HUMMUS WRA P S This swiss chard wrap with hummus & veggies is the perfect takealong snack or light lunch, and easily customizable. prep time 5 minutes

1 large rainbow swiss chard leaf*

total time 5 minutes

makes 1 serving

Rinse and dry your swiss chard, chop off the stem, and shave the bottom thicker part of the stem so it will roll up easier.

1/4 cup hummus Veggies for topping, such as tomato, cucumber & onion *Will also work with collard greens or kale, but will have a more bitter taste.

Then, top the center with hummus & veggies, wrap up and enjoy. You can also secure it with toothpicks or wrap it in parchment paper to take on the go.

**For more staying power, add 1 cup cooked quinoa, or toasted or raw nuts or seeds.

nutrition information per serving

calories 123

fat 6g

carbohydrates 13g

sugar 2g

fiber 5g

protein 6g

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Vegan Gluten-free

Vegan Gluten-free

M EX I C A N Q UINO A S A LA D C UP S w ith C REA MY CIL A NT RO LI M E D RESSING These 30-minute Mexican-inspired cups are loaded with fiber, protein & healthy fats, plus a creamy vegan cilantro-lime dressing. prep time 10 minutes

COOK time 20 minutes

SALAD CUPS

2 heads small, artisan lettuce (or sub corn tortillas) 1 (15-oz) can unsalted black beans 1 large sweet potato, scrubbed, rinsed & cubed 1/2 tsp. each cinnamon, cumin & sea salt 3/4 cup dry white or red quinoa, rinsed in a fine mesh strainer DRESSING

1/2 small ripe avocado 1 cup chopped cilantro 3 to 4 small limes, juiced 1/3 cup extra virgin olive oil or grapeseed oil 1/4 tsp. each cumin & sea salt 1 Tbsp. sweetener of choice (such as cane sugar or honey)

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makes 4 to 6 servings

Preheat oven to 400 degrees F and prep sweet potatoes. Toss in a drizzle of olive oil and 1/4 tsp. each cumin, cinnamon and sea salt. Bake for 20 to 25 minutes or until tender and slightly golden brown. Rinse quinoa in a fine mesh strainer and place in a small saucepan over medium-high heat to toast. Stir and cook for 2 to 3 minutes and then add 1-1/2 cups water and stir. Bring to a boil, then reduce heat to simmer, cover and cook for 15 minutes or until tender and water is fully absorbed. Turn off heat and set aside. In a separate saucepan, bring black beans to a simmer over medium heat and season with 1/4 tsp each sea salt, cumin and cinnamon. If your black beans are already salted, omit additional salt. Once bubbly and warm, turn heat to simmer/low. Prepare dressing by adding all ingredients besides water to a blender and blending. CONTINUED...

Add water to thin and scrape down sides as needed. Taste and adjust seasonings as needed, adding more lime, salt, cumin or sweetener as desired. Transfer to serving dish. You’ll have leftovers, which store well in a covered container in the fridge for up to several days. Rinse and dry lettuce (or sub corn or flour tortillas) and choose the pieces that are a good “cup” shape to fill with toppings. Arrange on a serving plate and top with quinoa, black beans and sweet potatoes. Serve with dressing and any additional desired toppings, such as cilantro, salsa, chips or sliced jalapeño. You might have leftover toppings and dressing depending on how many salad cups you prepare. Leftovers keep well. nutrition information per 2 salad cups

calories 282 fat 18g SAT fat 2.8g carbs 28g sugar 5g sodium 200mg fiber 8.6g protein 6.8g

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S M O KY B LA CK B EA N B EET B URG ERS

Vegan Gluten-free

These 10-ingredient, smoky vegan burgers with walnuts, quinoa and spices are hearty, nutritionally-dense and simple to prepare. prep time 20 minutes

3/4 cup cooked quinoa 1/2 large red onion, finely diced (about 3/4 cup) 1 cup finely chopped mushrooms (shiitake, baby bella or white button) Salt & pepper 1 (15-oz) can black beans, well rinsed and drained 1 cup finely grated raw beet 1 tsp. cumin 1/2 tsp. chili powder (or sub extra cumin) 1/4 tsp. smoked paprika 1/2 cup raw walnuts, crushed or ground into a loose meal

cook time 40 mins

makes 8 to 9 patties

Heat a large skillet over medium-low heat and add some nonstick spray or a bit of olive oil. Once hot, add the onion and sauté, seasoning with a pinch each salt & pepper. When onions are soft—about 5 minutes—turn up the heat to medium and add mushrooms. Season with another pinch of salt & pepper, and cook until vegetables are slightly browned and fragrant—about 3 minutes. Remove from heat, add black beans and mash. You’re looking for a rough mash, so you can leave a bit of texture if you want. Transfer the mixture to a mixing bowl and add the quinoa, beets & spices, then stir. For even more flavor, add a shake of vegan worcestershire or A-1 sauce (optional). Lastly, add walnut meal a little at a time until the mixture is able to form into patties. Set in the fridge to chill while oven preheats to 375 degrees F (skip this step if cooking on stovetop or grill­—see sidebar) CONTINUED...

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NOTES from DANA »» For a quicker cook time, form into thinner patties & brown in a skillet coated lightly with oil over medium heat. Cook until brown on both sides—about 3 to 4 minutes. »» If you don’t want to cook the whole batch at once, par-bake patties 15 to 20 minutes. Cool and stack between layers of parchment paper, and cover. Freeze for up to a few weeks. To cook, place on baking sheet frozen and bake roughly 25 to 35 minutes.

Coat a baking sheet with nonstick spray or olive oil. Form mixture into roughly 8 to 9 patties. I use a peanut butter jar lid lined with plastic wrap to get the perfect circular shape. You can also just take handfuls and mash them into loose patties. The thicker you make them, the longer they’ll take to cook through, but the “juicier” and heartier they’ll be! Thinner patties will cook faster. Arrange burgers on a baking sheet and brush or spray the tops with olive oil. Bake for a total of 30 to 45 minutes, gently flipping at the halfway mark. Cook longer to dry them out even more and achieve more crisp, but it’s not necessary. Serve on small gluten free buns or atop mixed greens with desired toppings.

nutrition information per 1 patty serving

calories 125

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fat 4.9g

carbs 17.2g

sugar 1.8g

minimalist baker detox guide

sodium 257mg

fiber 3.8g

protein 6.1g

B ET T ER T HA N RES TA URA NT FA L A F EL This collard green & tahini falafel can rival any restaurant, although it remains vegan, gluten-free and pan-cooked, not fried. prep time 10 minutes

4 cups stemmed and torn collard greens (one bunch), or swiss chard 1 (15-oz) can chickpeas, rinsed and drained 3 medium to large cloves garlic, chopped 1-1/2 Tbsp. tahini 1-1/2 Tbsp. fresh lemon juice 1/4 tsp. cumin Sea salt and black pepper 3 to 4 Tbsp. oat flour (ground from gluten free oats) 4 Tbsp. grapeseed or olive oil, for cooking

cook time 10 mins

makes 4 to 6 servings

Add collard greens, chickpeas, garlic, tahini, lemon juice, cumin, and a healthy pinch of each salt and pepper to a food processor and mix to combine. Once incorporated, transfer to a mixing bowl and stir in oat flour a tablespoon at a time until the mixture is thick enough to handle. Taste and adjust seasonings, as needed. Heat a large skillet over medium to mediumhigh heat and add 2 Tbsp. oil at a time. Swirl to coat pan. Add 4 falafel (or however many will fit comfortably) to the pan at a time. Check at the 1 to 2 minute mark to ensure they’re not browning too quickly. If they are, slightly reduce heat. Cook about 3-4 minutes, or until golden brown. Flip once. Cook until the underside is golden brown as well. Serve immediately with hummus & paprika, or inside a pita with garlic sauce or hummus. Will store in the fridge, layered with parchment paper in an airtight container, for several days. Freeze to keep longer.

nutrition information per falafel

calories 154

fat 7g

carbs 17g

sugar 2g

sodium 50mg

fiber 5g

protein 5g

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Vegan Gluten-free

Vegan Gluten-free

M ED I T ERRA NEA N B A KED SWEET P O TAT O E S Simple, 30-minute baked sweet potatoes with toppings that are delicious, fresh, healthy and naturally vegan and gluten free. prep time 5 minutes

cook time 25 minutes

DRESSING

4 medium sweet potatoes 1 (15-oz) can chickpeas, rinsed & drained 1/2 Tbsp. olive oil

NOTES from DANA

1/2 tsp. each cumin, coriander, cinnamon & smoked paprika

»» If you don’t have any hummus, tahini (which you can DIY) will make a great substitution for the sauce— just adjust the seasonings to taste to accommodate the lack of flavor tahini provides.

Sea salt & lemon juice, optional

»» Adjust number of sweet potatoes in this recipe per person eating. Buy organic for best quality and flavor.

Water or unsweetened almond milk, to thin

»» Additional side & topping ideas might include hummus, pita chips, baba ganoush or Persian eggplant dip.

GARLIC HERB SAUCE

1/4 cup hummus (or tahini) juice of 1/2 lemon 3/4 to 1 tsp. dried dill (or sub 2 to 3 tsp. fresh) 3 cloves garlic, minced

Sea salt, to taste TOPPINGS (OPTIONAL)

1/4 cup cherry tomatoes, diced 1/4 cup chopped parsley, minced 2 Tbsp. lemon juice Chili garlic sauce

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minimalist baker detox guide

makes 4 servings Preheat oven to 400 degrees F, and line a large baking sheet with foil. Rinse and scrub potatoes and cut in half length-wise. This will help speed cooking time. Otherwise leave whole and bake for longer (approximately double the time, 45 min to 1 hour). Toss chickpeas with olive oil & spices, and place on a foil-lined baking sheet. Rub the sweet potatoes with a bit of olive oil, and place face down on the same baking sheet (or another baking sheet depending on size). While the sweet potatoes and chickpeas are roasting, prepare your sauce by adding all ingredients to a mixing bowl and whisking to combine, only adding enough water to almond milk to thin so it’s pourable. Taste and adjust seasonings as needed. Add more garlic for more zing, salt for savoriness, lemon juice CONTINUED...

for freshness, and dill for a more intense herb flavor. I found mine didn’t need anything else. Also prepare the parsley-tomato topping by tossing tomato and parsley with lemon juice and setting aside to marinate. Once sweet potatoes are fork tender and the chickpeas are golden brown—roughly 25 minutes—remove from oven. For serving, flip potatoes flesh-side up and smash down the insides a little bit. Then top with chickpeas, sauce and parsley-tomato garnish. Serve immediately.

nutrition information per 1 potato with toppings

calories 313 fat 5g sat fat .7g carbs 60g sugar 3.9g sodium 82mg fiber 11.7g protein 8.6g

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V IET NA MESE S P RING RO L LS w ith CRISP Y T OF U

Vegan gluten-free

These 30-minute Vietnamese-inspired spring rolls with crispy tofu and almond butter dipping sauce are flavorful, crisp, and so fresh. prep time 15 minutes

SPRING ROLLS

1/2 cup each julienned carrots, red pepper and cucumber 1 bunch fresh cilantro 1 bunch fresh mint 4 ounces vermicelli or rice noodles (thinner the better) 8 to 10 rice spring roll papers ALMOND BUTTER DIPPING SAUCE

1/3 cup salted creamy almond butter 1 Tbsp. reduced sodium soy sauce 1 to 2 Tbsp. brown sugar, agave nectar or honey, if not vegan 1 Tbsp. fresh lime juice 1/2 tsp. chili garlic sauce CRISPY TOFU

8 ounces extra firm tofu, drained & thoroughly pressed

cook time 15 minutes

makes 4 servings (8 rolls)

Start by preparing rice noodles in boiling hot water for about 10 minutes (read instructions on package), then drain and set aside. Meanwhile, heat a large skillet over medium heat and cut pressed tofu into small rectangles. Toss in 3 Tbsp. cornstarch and flash fry in about 3 Tbsp. sesame oil, flipping on all sides to ensure even browning­—about 5 minutes. Remove from skillet and set aside. Prep veggies and prepare almond butter sauce by adding all sauce ingredients except water to a small mixing bowl and whisk to combine. Add enough hot water to thin until a pourable sauce is achieved. Adjust flavors as needed (I often add a little more chili garlic sauce and brown sugar). To add more flavor to the tofu, transfer about 2-1/2 Tbsp. of the sauce to a small bowl and add an additional tablespoon each of soy sauce, sesame oil and brown sugar (or agave) and whisk to combine.

4 Tbsp. sesame oil, divided

Add tofu back to the skillet over medium heat and add “sauce/glaze,” stirring to coat. Cook

3 Tbsp. cornstarch

CONTINUED...

2-1/2 Tbsp. almond butter dipping sauce 1 Tbsp. reduced sodium soy sauce 1 Tbsp. brown sugar or agave nectar minimalist baker detox guide •

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NOTES from DANA »» Not all soy sauce is gluten free, so make sure you check the labels if you require a GF version. »» For serving, go dip happy and pair the almond butter sauce with sriracha. You can also serve with the hot sauce of your choice.

for several minutes or until all of the sauce is absorbed and the tofu looks glazed, stirring frequently. Set aside with prepared veggies and vermicelli noodles. To assemble spring rolls, pour very hot water into a shallow dish or skillet and immerse rice paper to soften for about 10 to 15 seconds. Transfer to a damp cutting board or damp towel and gently spread out edges into a circle. It may take a little practice, so don’t feel bad if your first few attempts are a fail! To the bottom third of the wrapper add a small handful of vermicelli noodles and layer carrots, bell peppers, cucumber, fresh herbs and 2 to 3 pieces of tofu on top. Gently fold over once, tuck in edges, and continue rolling until seam is sealed. Place seam-side down on a serving platter and cover with damp warm towel to keep fresh. Repeat until all fillings are used up – about 8 to 10 spring rolls total. Serve with almond butter sauce and sriracha or hot sauce of choice. I like to mix mine and go dip happy. Leftovers store well individually wrapped in plastic wrap, though best when fresh. *Inspired by the lovely Heidi at Foodie Crush

nutrition information per 1 roll with dipping sauce

calories 274 fat 12g SAT fat 1.5g carbs 25g sugar 3.6g sodium 172mg fiber 1.5g protein 6.5g

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minimalist baker detox guide

P OB L A NO and P O RT OB ELL O FA J ITA S Simple vegan fajitas with portobello mushrooms and poblano & bell peppers, made extra satisfying with healthy spoonfuls of guac. prep time 10 minutes

1 poblano pepper, seeds removed and thinly sliced 2 bell peppers, seeds removed and thinly sliced 1 jalapeño, seeds removed and thinly sliced 1 yellow or white onion, cut into thin rounds 2 large or 4 baby portobello mushrooms, stems removed, wiped clean and thinly sliced 2 ripe avocados juice of 1/2 lime Sea salt, cumin & garlic powder 1 tsp. A1 steak sauce (for mushrooms, optional) 6 small flour or corn tortillas Fresh red onion, hot sauce, cilantro & salsa, optional

cook time 20 mins

makes 2 to 3 servings

Heat a large skillet and a medium skillet over medium-high heat. Once hot add a dash of olive or coconut oil to the large skillet, then the onion and peppers. Season generously with salt, cumin and garlic powder. Cook until softened and slightly caramelized, stirring often. Set aside. Cover to keep warm. At the same time, add a dash of oil to the medium pan, then add mushrooms. Season with a bit of salt and once softened and browned, add a dash of A1 (vegan-friendly) for more flavor, if desired. Remove from heat, set aside and cover. Prepare guacamole by adding two avocados to a bowl then adding the juice of half a lime and a generous pinch of salt. Fresh cilantro and red onion is optional. Warm tortillas in microwave or oven. Serve tortillas with peppers and onions, mushrooms, guacamole and any other toppings you desire such as salsa, hot sauce, and cheese or sour cream (for non-vegan).

nutrition information per 1/3 of recipe without toppings

calories 427

fat 28g carbs 43g sugar 7g sodium 215mg fiber 15g protein 6.7g

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Vegan gluten-free

s na cks Best E ver 5 - Minu t e Mi c r o w av e H um mu s Healt h y 5 -Ingr e d ient G r an o la B ar s 5-In g r ed ient Vega n G lut e n F r e e C o o k i e s

Vegan Gluten-free

BES T EVER 5-MINUT E MI C RO WAV E HUMMUS This six-ingredient hummus comes together in just five minutes and is magically transformed into the best hummus ever thanks to the MICROWAVE! prep time 1 minute

COOK time 4 minutes

makes 8 servings

1 (15-oz) can chickpeas, NOT drained

Microwave undrained chickpeas and garlic cloves in a mixing bowl for 4 to 5 minutes.

2 to 4 cloves garlic, depending how garlicky you prefer it

Add to blender or food processor and process with lemon juice, salt and tahini. Stream in olive oil while mixing. Process until smooth and creamy, scraping down sides as needed. Taste and adjust seasonings as you prefer. I find 3/4 tsp. salt to be the perfect amount.

1/2 cup tahini 2 Tbsp. fresh lemon juice 3/4 to 1 tsp. sea salt, depending how salty you prefer it 1 to 2 Tbsp. extra virgin olive oil

Garnish with a little more olive oil and paprika, and serve with veggies, crackers and pita. Leftovers keep in the refrigerator for up to 1 week or more. It tastes even better refrigerated, as it has time to thicken up and develop in flavor. *recipe created by Rebekah & Justin Hubbard, and shared by my lovely friend, Lisa

nutrition information per 1/4 cup serving

calories 157 fat 10g carbs 12.9g sugar 2.7g sodium 239mg fiber 1.4g protein 5.2g

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HEA LT HY 5 -ING REDIENT G RA NOL A B A RS

Gluten-free

Healthy, no-bake granola bars with just five ingredients & a sweet crunchy texture make an ideal portable breakfast or snack. prep time 10 minutes 1 cup packed dates, pitted (deglet nour or medjool)* 1/4 cup honey (or sub maple syrup or agave, for vegan option) 1/4 cup creamy salted natural peanut butter or almond butter 1 cup roasted unsalted almonds, loosely chopped 1-1/2 cups rolled oats (gluten-free for GF eaters) Chocolate chips, dried fruit, nuts, banana chips & vanilla, optional *If your dates don’t feel sticky & moist, soak them in water for 10 minutes and drain before processing. This will ultimately help hold the bars together better.

COOK time 5 minutes

makes 10 bars

Process dates in a food processor until small bits remain, about 1 minute. It should form a “dough” like consistency. Place oats, almonds & dates in a bowl, then set aside. Warm honey and peanut butter in a small saucepan over low heat. Stir and pour over oat mixture and then mix, breaking up the dates to disperse throughout. Once thoroughly mixed, transfer to 8-x-8 dish or other small pan lined with plastic wrap or parchment paper, so they lift out easily. A loaf pan might work, but will yield thicker bars. Press down until uniformly flattened. Cover with parchment or plastic wrap, and set in fridge or freezer for 15 to 20 minutes to harden. Remove bars from pan and chop into 10 even bars. Store in an airtight container for up to several days. nutrition information per bar

calories 217

fat 8g

sat fat 1g

carbohydrates 31g

sugar 19g

fiber 4g

protein 6g

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NOTES from DANA »» For extra flavor, toast your oats in a 350 degree F oven for 15-ish minutes or until slightly golden brown & toasted. »» Keep these bars extra fresh by storing them in the freezer. When you’re ready to snack, let thaw until softened.

Vegan Gluten-free

5 -I N G REDIENT V EG A N G L UT EN F REE C O O KI ES These simple, five-ingredient vegan & gluten free cookies are both healthy and delicious. prep time 15 minutes

cook time 15 mins

1 cup dates, packed (soaked for 10 minutes in warm water and then drained) 1 medium ripe banana 2 Tbsp. all natural, salted almond butter or peanut butter 3/4 cup almond meal (ground from raw almonds) 3/4 cup gluten free rolled oats Dairy-free chocolate chips, dried fruit, flaxseed, seeds & nuts, optional

makes 2 dozen cookies Add dates to a food processor and pulse until small bits remain. Add banana & almond butter. Mix until combined, scraping down the sides, as needed. Next add the almond meal and rolled oats and pulse until a loose dough is formed. It will be kind of wet and sticky. That’s OK! You’re on the right track. Scrape your dough into a mixing bowl. If it feels too wet to the touch to form into cookies, add a few tablespoons of almond meal and/ or oats and stir. I added an additional few tablespoons of each until I was able to form them into cookies without them sticking to my hands. At this point, you can add in 1/4 cup of your mix-in of choice—such as dairy-free dark chocolate chips, raisins or nuts. Chill dough for 10 minutes, and preheat oven to 350 degrees F. Scoop out 1 Tbsp. of your cookie dough and form into loose discs. Arrange on a parchmentlined baking sheet. They won’t expand so pack them closer together (but not touching). CONTINUED...

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minimalist baker detox guide

Bake for 15 to 18 minutes or until golden brown and somewhat firm to the touch. The good thing about these cookies is a little underbaked is OK, since there’s no eggs and they’ll ultimately just be a little more moist. Remove and let set for a few minutes on the pan, then carefully transfer to a plate or cooling rack to cool. Serve immediately. Store leftovers in an airtight container for several days. Move to the fridge or freezer for longer term storage.

nutrition information per cookie

calories 75

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fat 3.2g

carbohydrates 11.4g

minimalist baker detox guide

sugar 6g

fiber 1.6g

protein 1.6g

MINIMALIST BAKER is a space for simple, delicious

food. We’re John and Dana, a husband & wife team currently based in Portland, Oregon. Dana develops the recipes, takes the photos & writes the content, and John designs & manages the technical side of the site. He’s also our blogger resources guru. We make a pretty good pair.

If you like this detox guide, be sure to check out our free blogger resources list as well as our other products—31 MEALS COOKBOOK and FOOD PHOTOGRAPHY SCHOOL —on our website. We love seeing what you cook up from our site, so please let us know by taking a picture and tagging it #minimalistbaker on Instagram.

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PHOTOGRAPHY & RECIPES COPYRIGHT © MINIMALIST BAKER LAYOUT & DESIGN BY HOLLIS ANNE