30 Day Sugar Detox recipes

Day 1 Lunch – Kale and quinoa bowl

Ingredients

  • Tri-color quinoa (plain)
  • Garlic
  • Chicken breast or tenderloins
  • Kale
  • Chickpeas (canned)
  • Lemon juice
  • Sea salt and pepper
  • Paprika

Instructions

  1. Cook quinoa according to package directions. Season with lemon juice and a pinch of sea salt and pepper.
  2. Cut chicken into thin strips and lightly season with lemon juice, cracked pepper, and garlic. Bake at 350 for about 7 minutes.
  3. Tear kale into bite-sized pieces and massage with a very small amount of olive oil. Don’t cook it.
  4. Drain and rinse chickpeas. Don’t cook these either.
  5. Fill bowl with amount of quinoa you prefer. Top with chicken, kale, and chickpeas. Drizzle with more lemon juice if you like it lemony. I do. Of course. Because Florida.
  6. Sprinkle with paprika and enjoy.
Cook quinoa according to package. Why is it so pretty?
Kale after it’s been rubbed. This is such an important step for raw or cooked kale because it keeps it from being bitter.
Cut your chicken breast or tenderloins into small strips so it will cook quickly and the seasoning will penetrate the meat.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Day 1 Dinner – Twice-baked spaghetti squash

Ingredients

  • Spaghetti squash
  • Portobello mushrooms
  • Chicken sausage (try this kale variety from Publix)
  • Spinach
  • Olive oil
  • Marinara (see note below)
  • Fresh mozzarella
  • Sea salt and pepper

Instructions

  1. Bake the squash. There are a couple ways to do this, but I prefer to cook them whole because cutting them in half sucks. Feel free to use your method of choice. This is just how I do it.
    1. Preheat the oven to 375.
    2. Poke a couple small holes in the squash. Understand this will not be easy and you probably won’t penetrate the whole squash rind. Just do it anyway and break the surface. You don’t want to skip this step…unless you like to clean ovens. 
    3. Place squash on baking sheet (don’t put it directly on the rack).
    4. Bake for up to 1 hour. Test it for doneness by piercing with a fork. If you can easily get through the rind, it’s done.
    5. Let squash cool before handling it.
    6. When it’s cool, cut it in half carefully (try not to destroy the outer shell). Scrape out seeds and discard.
    7. Scoop out remaining thread-like meat of squash into a large bowl. Season very lightly with sea salt and pepper.
    8. Set aside. Do not throw away rind/shell halves.
  2. While the squash cools, prepare the rest of the filling.
  3. Heat a small amount of olive oil in a pan.
  4. Peel casings from chicken sausage and add to hot oil. Break up the meat as it cooks.
  5. You’re looking for this.

    Add mushrooms when sausage is about halfway cooked.

  6. When sausage is fully cooked and mushrooms are somewhat soft, remove from heat and add mixture to the bowl with the squash.
  7. Add spinach while mixture is still warm and mix thoroughly.
  8. Scoop equal amounts of mixture into squash rinds and return to the oven.
  9. Bake for 15 minutes.
  10. Meanwhile, heat marinara in a small saucepan. NOTE: We normally would have gone with our homemade family recipe which involves cooking all day, but there’s sugar in it and part of this experiment is convenience. So we were left with the jarred stuff. If you can find Del Grosso Sunday Marinara, you’re getting close to the “right” sauce. And no added sugar!
  11. When the squash is heated through, add a couple thin slices of fresh mozzarella to the tops of each boat and broil until melted.
  12. Top with sauce and fall in love.
This looks worse than it is.
This is the chicken sausage you’re looking for.
Remove casings so you can crumble it.
The instructions say to add the spinach to the mixture rather than the pan. You’ll see here I did it the other way around. I corrected my mistake to help you. You’re welcome.
Mixture before it goes back into the boats.
Boats before baking.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Day 2 Dinner – Quinoa Bowl #2

Ingredients

  • Tri-color quinoa
  • Kale
  • Red peppers (raw)
  • Chicken tenderloins
  • Plain Greek yogurt
  • Chickpeas (canned)
  • Avocado (raw)
  • Lemon juice
  • Sea salt and cracked pepper
  • Red pepper flakes (optional)

Instructions

  1. Cook quinoa according to package.
  2. Tear kale into bite-sized pieces and rub with olive oil.
  3. Cut red peppers into strips.
  4. Preheat oven to 350.
  5. Lightly season chicken with lemon juice, sea salt, and pepper.
  6. Bake chicken for about 7 minutes.
  7. Mix desired amount of lemon juice with Greek yogurt.
  8. Toss red peppers, chickpeas, cooked chicken, lemon juice, pinch of sea salt, and pepper with cooked quinoa.
  9. Scoop desired amount of quinoa mixture into a bowl.
  10. Top with avocado, lemon slice, and red pepper flakes (optional).
  11. Add Greek yogurt sauce.
  12. Remove lemon slice. Squeeze it into the bowl.
  13. Dump entire beautiful creation onto a plate and mix it like a monster.
Much more realistic portrayal of how we actually ate this.

 

 

 

 

Day 3 Breakfast – Egg White Cups with Spinach

Ingredients

  • Egg whites
  • Spinach
  • Portobello mushrooms
  • Asiago (shredded)
  • Tomato
  • Olive oil
  • Sea salt and pepper to taste

Instructions

  1. Dice tomatoes, spinach, and mushrooms
  2. Preheat oven to 350.
  3. Whisk, shake, or otherwise blend egg whites, sea salt, and pepper.
  4. Lightly rub olive oil into however many muffin tin sections you plan on using.
  5. Fill cups with spinach and mushrooms.
  6. Pour egg into each cup until about 2/3 full.
  7. Bake until whites have set.
  8. Remove from oven. Top with cheese and tomatoes.
  9. Place back in oven and broil until cheese is melted.
This gift from Complete Nutrition has become an egg shaker. Pretty sure it wasn’t supposed to be.
Need more veggies. Maybe some color? Enter tomatoes!
That’s better.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Day 3 Dinner – Cauliflower Rice with Chicken and Veggies

Ingredients

  • Chicken
  • Lime
  • Garlic
  • Sea salt and pepper
  • Corn (frozen)
  • Black beans (canned)
  • Avocado
  • Cauliflower rice (buy already made or make your own)
  • Cilantro (to taste)
  • Cumin (to taste)
  • Olive oil
  • Red peppers
  • Greek yogurt

Instructions

  1. Lightly season chicken with lime juice, cumin, garlic, sea salt, and pepper.
  2. In cast iron skillet, heat small amount of olive oil on medium heat and add chicken.
  3. Once chicken begins to brown, add frozen corn. This will cool down the pan, but it’s fine. It will heat again quickly.
  4. When it has begun to sizzle again, add the peppers.
  5. When chicken is cooked through and peppers have reached your desired doneness, add beans, mix thoroughly, and move to very low heat to keep warm.
  6. In second cast iron skillet, heat small amount of olive oil over medium heat. Add garlic.
  7. Once garlic is aromatic, add cauliflower rice, cumin, sea salt, pepper, lime juice, and cilantro.
  8. Cook until tender.
  9. Mix desired amount of lime juice into Greek yogurt.
  10. When cauliflower is cooked, add to a bowl, top with chicken and vegetable mixture, avocado, a lime wedge, and Greek yogurt.
Sizzling away
Raw cauliflower rice.
See? We ruined the nice picture again. I also forgot the green onions for the “nice picture.”

 

 

 

 

 

 

 

 

 

 

 

 

 

Day 4 Breakfast – Sweet Potato Hash

Ingredients

  • Sweet potato
  • Yellow pepper
  • Kale
  • Garlic (1 clove)
  • Green onion
  • Red pepper flakes
  • Rosemary
  • Sage
  • Olive oil

Instructions

  1. Dice sweet potato into small chunks (1/4 in. to 1/2 in.). Do the same to the yellow pepper, and dice the green onion into slivers.
  2. Tear kale into bite-sized pieces and massage with olive oil.
  3. Mince garlic and set aside.
  4. Heat small amount of olive oil over medium high heat in a cast iron skillet.
  5. Add diced sweet potato and reduce heat to medium.
  6. Cover and let cook until sweet potato starts to soften.
  7. Add garlic, green onion, rosemary, and sage to the potatoes. Mix thoroughly.
  8. Add yellow pepper.
  9. Cover again and let cook until sweet potato is cooked thoroughly and peppers are desired crispness.
  10. Stir in kale and let it get hot.
  11. Meanwhile, heat olive oil in second pan and cook eggs sunny side up.
  12. When vegetable mix is hot and eggs are cooked, scoop veggies onto plate and top with egg.
  13. Sprinkle with red pepper flakes.
Eggs looking a bit weird.
Add the kale at the very end of cooking.
Sweet potatoes are beautiful. Always.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Day 5 Brunch – Improvised Breakfast Tostadas

Ingredients

  • Soft corn tortillas (these are good)
  • Peppers (your preference)
  • Green onions
  • Garlic
  • Olive oil
  • Corn (we use frozen)
  • Mushrooms
  • Spinach
  • Cumin
  • Black beans
  • Eggs
  • Mexican crumbling cheese
  • Tomatoes
  • Sea salt
  • Red pepper flakes

Instructions

  1. Heat oil in pan over medium heat.
  2. Chop peppers, spinach, and mushroom; dice garlic and green onions.
  3. If corn is frozen, add to hot oil first. If not, add it in the next step.
  4. Sauté peppers, garlic, mushrooms, and onions until they begin to soften.
  5. Season with cumin and sea salt.
  6. Mix thoroughly until corn is heated through.
  7. Add black beans and spinach.
  8. Make a small well for each egg, crack into the well and cover.
  9. Cook until the egg white sets but yolk is still runny (or to your preference).
  10. Meanwhile, if you have a quesadilla maker or other iron like the one below, use it to heat the tortilla shells.
  11. Once heated, top shells with desired amount of egg and vegetable mixture. Top with crumbled cheese, green onions, tomatoes, and red pepper flakes. Cover until cheese melts.
  12. Enjoy!

 

You can see from our photos some of this was done out of order.
The reason it’s chaos is that we didn’t actually plan this. The ingredients came to mind one by one as we were cooking.
Ideally, I would have preferred to have thought about the corn first. As it stands, it was a nice frozen afterthought.

 

Still turned out quite good, though.
A nice way to heat your tortillas without needing additional oil or a microwave.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Day 5 Dinner – Buffalo Turkey and Zoodles

Ingredients

  • Zucchini
  • Carrots
  • Celery
  • Garlic, minced
  • Buffalo sauce (read the back! Frank’s will work)
  • Tomato paste (Cento fits the bill)
  • Ground turkey
  • Olive oil

Instructions

Ingredients

Ingredients

Zucchini

Carrots

Celery

Garlic, minced

Buffalo sauce (read the back! Frank’s will work)

Tomato paste (Cento fits the bill)

Ground turkey

Olive oil

Instructions

  1. Using a zoodler, spiralize the zucchini. Dry zoodles as thoroughly as you can. The less water, the better.
  2. Heat olive oil in cast iron skillet over medium heat.
  3. Dice carrots and celery. Cook ground turkey thoroughly in a pan without oil (turkey should make its own grease; buy the higher fat content turkey).
  4. When cooked, drain fat from the pan.
  5. Set meat aside, keep it warm.
  6. In a small bowl, mix desired amount of Buffalo sauce and tomato paste. The paste has a dual function: to thicken the sauce and to dampen the heat. You may adjust the amounts of these two items to your heat and thickness preference.
  7. In a second pan, heat a very small amount of oil and add carrots and celery. You may also skip this step and add the vegetables raw.
  8. Remove carrots and celery from pan when they are desired softness.
  9. Add Buffalo/tomato sauce to turkey, mix. Heat thoroughly.
  10. Meanwhile, add zoodles to carrot/celery pan and heat thoroughly. You don’t want to cook these too long. Just heat and soften slightly.
  11. Scoop zoodles onto a plate, top with meat.
  12. Top entire thing with celery and carrot mix.
  13. Fall in love.
Diced vegetables.
Zoodles!
Raw ground turkey looks a little gross.
Much better.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Day 6 – Sprout and Apple Grilled Cheese

Ingredients

  • Whole wheat bread of choice
  • Fresh mozzarella
  • Olive oil
  • Brussels sprouts
  • Apple of choice (try not to use one that’s too sweet)

Instructions

  1. Shave sprouts or slice very thin.
  2. Heat olive oil in pan over medium heat.
  3. Cook sprouts until soft.
  4. Set aside.
  5. Slice apple and cheese.
  6. Brush one side of each slice of bread with olive oil (you can also spray it)
  7. Wipe out hot pan. Place one slice of bread into pan.
  8. Immediately add cheese, apple slices, and some of the Brussels mix.
  9. Add second slice.
  10. Flip when bread is desired doneness.
  11. Place browned sandwich on a plate and cover until cheese melts.
  12. Eat five of them.

 

 

 

 

 

 

Day 9 Dinner – Crab, Mango, Avocado Tacos

Ingredients

 

Instructions

  1. If you prefer your crab meat warm, cook or warm according to your preferences or directions on the package.
  2. If you are doing chicken, too, bake the chicken with a little salt, pepper, and garlic.
  3. Meanwhile, chop mango, avocado, and radish.
  4. Cut lime into wedges.
  5. Heat corn tortillas using a quesadilla maker or very hot pan. You can skip this step, but it keeps the delicate corn shells from breaking when you add toppings.
  6. When proteins are cooked/warmed, toss generously with Tessemae’s dressing.
  7. Stuff shells with mango, radish, cole slaw mix, and avocado.
  8. Shake red pepper flakes onto tacos.
  9. Squeeze lime over tacos.
  10. Enjoy.