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The Three-Day Kick-Start Plan ‘Recipes

Green Smoothie

Add a little more water if the smoothie is too thick. You can make a triple batch and refrigerate for up to three days in a covered glass container.

Serves 1, Total time: 5 minutes

  • 1 cup chopped romaine lettuce
  • 1/2 cup baby spinach
  • 1 mint spring, with stem
  • 1/2 avocado
  • 4 tbsp freshly squeezed lemon juice
  • 3 to 6 drops stevia extract (optional)
  • 1/4 cup ice cubes
  • 1 cup tap or filtered water

*Place all the ingredients in a high-powered blender and blend on high until smooth and fluffy, adding more ice cubes if desired.

Arugula Salad with Chicken and Lemon Vinaigrette

Note that the same dressing is used for Romain Salad with Avocado and Cilantro-Pesto Chicken. You might therefore want to make two batches of dressing, storing the rest in a glass container to use the following day.

Serves 1, Total time: 15 minutes

  • Chicken
    • 1 tbsp avocado oil
    • 4 ounces boneless, skinless pasture-raised chicken breast, cut into 1/2-inch-thick strips
    • 1 tbsp freshly squeezed lemon juice
    • 1/4 tsp sea salt
    • Zest of 1/2 lemon (optional)
  • Dressing
    • 2 tbsp extra-virgin olive oil
    • 1 tbsp freshly squeezed lemon juice
    • Pinch sea salt
  • Salad
    • 1 1/2 cups arugula

MAKE THE CHICKEN: Heat the avocado oil in a small skillet over high heat. Place the chicken strips in the hot pan and sprinkle with the lemon juice and salt. Saute the chicken strips for about 2 minutes; turn them and saute for another 2 minutes, until cooked through. Remove from the pan and reserve.

MAKE THE DRESSING: Combine the ingredients in a mason jar with a tight-fitting lid. (Double the ingredients if making two batches.) Shake until well combined.

TO SERVE: Toss the arugula in the dressing and top with chicken, adding the lemon zest, if desired.

Romaine Salad with Avocado and Cilantro-Pesto Chicken

To save time, make the cilantro pesto in advance and store for up to three days in the refrigerator in a covered glass container. You can substitute basil or parsley for the cilantro.

This salad uses the same dressing as the preceding salad, so you may want to make two batches at once.

Serves 1, Total time: 15 minutes

  • Chicken
    • 1 tbsp avocado oil
    • 4 ounces boneless, skinless pasture-raised chicken breast, cut into 1/2-inch-thick strips
    • 1 tbsp freshly squeezed lemon juice
    • 1/4 tsp sea salt
  • Pesto
    • 2 cups chopped cilantro
    • 1/4 cup extra-virgin olive oil
    • 2 tbsp freshly squeezed lemon juice
    • 1/4 tsp sea salt
  • Dressing
    • 1/2 avocado, diced
    • 2 tbsp freshly squeezed lemon juice
    • 2 tbsp extra-virgin olive oil
    • Pinch sea salt
  • Salad
    • 1 1/2 cup chopped romain lettuce

MAKE THE CHICKEN: Heat the avocado oil in a small skillet over high heat. Place the chicken strips in the hot pan and sprinkle with the lemon juice. Saute the chicken strips for about 2 minutes; turn them and saute for another 2 minutes, until cooked through. Remove from the pan and reserve.

MAKE THE PESTO: Place the ingredients in a high-powered blender. Process on high until very smooth.

MAKE THE DRESSING: Toss the avocado in a 1tbsp of the lemon juice and set aside. Combine the remaining 1tbsp lemon juice, the olive oil, and salt in a mason jar with a tight-fitting lid. (Double the ingredients if making two batches.) Shake until well combined.

TO SERVE: Toss the romaine in the dressing. Arrange the avocado and chicken over the lettuce and spread the pesto on top.

Chicken-Arugula-Avocado Seaweed Wrap with Cilantro Dipping Sauce

Noris is a form of seaweed that has been flattened into squares or strips. It makes a great stand-in for flatbread.

A bamboo mat, available in the Asian foods section of most supermarkets, can help you roll tight seaweed wraps.

Serves 1, Total time: 15 minutes

  • Filling
    • 1tbsp avocado oil
    • 4 ounces boneless, skinless pasture-raised chicken breast, cut into 1/2-inch-thick strips
    • 2tbsp freshly squeezed lemon juice
    • 1/4tsp sea salt
    • 1/2 avocado, diced
    • 1 cup arugula
    • 1 sheet nori (sushi seaweed)
    • 4 green olives, pitted and halved
  • Cilantro Dipping Sauce
    • 2 cups chopped cilantro
    • 1/4 cup extra-virgin olive oil
    • 2 tbsp freshly squeezed lemon juice
    • 1/4tsp sea salt

MAKE THE FILLING: Heat the avocado oil in a small skillet over high heat. Place the chicken strips in the hot pan and sprinkle with 1tbsp of the lemon juice and the salt. Saute the chicken strips for about 2 minutes; turn them and saute for another 2 minutes, until cooked through. Remove from the pan and reserve. Toss the avocado in the remaining tbsp lemon juice and season with salt.

MAKE THE DIPPING SAUCE: Place the ingredients in a high-powered blender. Process on high until very smooth.

TO SERVE: Arrange the arugula on the bottom half of the seaweed sheet. Top with the chicken, avocado, and olives. Sprinkle with salt. Carefully roll into a tight wrap, sealing the end with a little water. Cut in half and serve with cilantro dipping sauce.

Romaine Lettuce Boats filled with Guacamole

I recommend you use Hass Avocado for your guacamole (and for other recipes). Hass have a black or dark green pebbly skin and contain more fat (the heart-healthy monounsaturated kind) than the larger, smooth-skinned florida avocados, which tend to be more watery.

Serves 1, Total time: 5 minutes

  • 1/2 avocado
  • 1tbsp finely chopped red onion
  • 1tsp finely chopped cilantro
  • 1tbsp freshly squeezed lemon juice
  • Pinch sea salt
  • 4 romaine lettuce leaves, washed and patted dry

Place the avocado, onion, cilantro, lemon juice, and salt in a bowl. Mash with a fork until smooth.

To serve, scoop an equal amount of the guacamole into each lettuce leaf.

Lemony Brussels Sprouts, Kale, and Onions with Cabbage Steak

Use any of the many types of kale. Unless you’re using baby kale, remove the stems before chopping. (there is no need to remove the stems or chop baby kale.)

Serves 1, Total time: 20 minutes

  • 4tbsp avocado oil
  • One 1-inch-thick red cabbage slice
  • 1/4tsp plus 1 pinch sea salt
  • 1/2 red onion, thinly sliced
  • 1 cup Brussels sprouts, thinly sliced
  • 1 1/2 cups chopped kale
  • 1tbsp freshly squeezed lemon juice
  • Extra-virgin olive oil (optional)

Heat a skillet over high heat. When it is hot, add 1 tbsp of the avocado oil, reduce heat to medium, and sear the cabbage slice until it is golden brown on one side, about 3 minutes. Flip and brown it on the other side. Season with the pinch of salt, remove to a plate, and cover to keep warm. Wipe the skillet clean with a paper towel and return to the stove top.

Heat 2 tbsp of the avocado oil in the skillet over medium heat. Add the onion and Brussels sprouts. Saute until tender, about 3 minutes. Add the remaining 1 tbsp avocado oil, the kale, and lemon juice, and saute for another 3 minutes, until the kale is wilted. Season with the 1/4 tsp salt.

To serve, top the cabbage “steak” with the sauteed vegetables. Add a drizzle of olive oil, if desired.

Cabbage-Kale Saute with Salmon and Avocado

This recipe is very adaptable. Replace the salmon with another wild-caught fish or shellfish, or with pastured chicken. Or use bok choy or Napa cabbage instead of green cabbage.

Serves 1, Total time: 20 minutes

  • 1/2 avocado, diced
  • 3 tbsp freshly squeezed lemon juice
  • 4 pinches sea salt
  • 3 tbsp avocado oil
  • 1 1/2 cups finely sliced green cabbage
  • 1/2 red onion, thinly sliced
  • 3 ounces wild-caught alaska salmon

Toss the diced avocado in 1 tbsp of the lemon juice and season with a pinch of salt. Set aside.

Heat the skillet over medium heat. When it is hot, add 2 tbsp of the avocado oil and the cabbage and onion. Saute until tender, about 10 minutes, stirring occasionally. Season with 2 more pinches of salt. Using a slotted spatula, remove from the skillet and set aside.

Add the remaining 1 tbsp avocado oil to the skillet, raise the heat to high, and add  the remaining 2 tbsp lemon juice and the salmon. Sea the salmon, flipping after 3 minutes, until cooked through, about 6 minutes total. Season with the remaining pinch salt.

To serve, top the sauteed cabbage and onions with the salmon and avocado.

Roasted Broccoli with Cauliflower Rice and Sauteed Onions

To make cauliflower “rice”, grate the cauliflower with a cheese grater, using the largest holes, into rice-shaped pieces. You can also pulse it in a food processor, using the S-blade, cutting the cauliflower into chunks first and being careful not to overprocess it. You can also serve the cauliflower “rice” part of this recipe with other main course dishes.

Serves 1, Total time: 20 minutes

  • Cauliflower Rice
    • 1/2 head medium cauliflower, riced
    • 1 tbsp avocado oil
    • 1 tbsp freshly squeezed lemon juice
    • 1/4 tsp curry powder
    • 1 pinch sea salt
  • Broccoli
    • 1 1/2 cups cut-up broccoli florets
    • 1 1/2 tbsp avocado oil
    • 1 pinch sea salt
  • Curried Onions
    • 1/2 tbsp avocado oil
    • 1/2 red onion, thinly sliced
    • Pinch sea salt

Heat the oven to 375 F

Saute the cauliflower in a medium skillet with 1 tbsp of the avocado oil, the lemon juice, curry powder, and a pinch of salt until blender, 3 to 5 minutes. Do not let it get mushy by overcooking.

Transfer the cauliflower “rice” to a plate and keep warm. Wipe the skillet with a paper towel.

Put the broccoli in a Pyrex dish with 1 tbsp of the avocado oil. Roast in the oven for 15 minutes, stirring twice, until tender. Season with a pinch of salt.

Reheat the skillet over medium heat. When it is hot, add the remaining 1/2 tbsp avocado oil and the sliced onion and saute until tender, stirring frequently, for about 5 minutes. Season with a pinch of salt.

To serve, place the cauliflower “rice” on a plate and top with the broccoli and sauteed onions.