Spring Detox Meal Plan

“Spring cleaning” – uggh – sounds boring and painful, but not with my plan. Spring is a time of renewal and growth. Let this be your time to create new healthy habits that lead to more enjoyment of your life in every area. It may be a little work, but by summer those habits will become a lifestyle you look forward to following.

I’ve put together five great recipes for each meal of the day for your spring detox. Pick and choose one for each meal, five days per week to give you just the boost you need!

Breakfast

Evoenergy Smoothie

Ingredients:

• 1-2 cups water
• 4 handfuls of leafy greens (spinach,  kale, Swiss chard, etc.)
• 1 head of romaine
• 2 celery stalks
• 1/3 cup herbs (parsley, cilantro, or mint)
• Juice of 1 fresh lemon

*Additional fruit: add 1 banana, apple, pear, pineapple, OR grapefruit)

*Additional protein: add 1 scoop of your favorite vanilla protein powder

Directions:

Blend leafy greens first, then combine other ingredients. Enjoy!

 

Quinoa Breakfast Pudding

Ingredients:

• 1 cup dry quinoa
• 1 ¼ cup full-fat coconut or almond milk
• 1 cup water
• 1 vanilla bean, split lengthwise, seeds scraped out
• pinch sea salt
• 2 tablespoons pure maple syrup
• 1 scoop vanilla protein powder
• 2 cups berries (optional)

Directions:

1. Transfer the quinoa to a sieve and run it under cold water to rinse it off. Drain the quinoa well.
2. Transfer the quinoa to a medium-size pot. Add 1 cup of the coconut milk, along with 1 cup of water. Add the vanilla bean, sea salt, and maple syrup and give it all a stir.
3. Bring the mixture to a boil, and reduce the heat to a simmer. Place the lid of the pot on, slightly ajar, so that some steam can escape. Simmer the quinoa until all of the liquid is absorbed and the quinoa is tender, about 15 or 20 minutes. Stir in the remaining ¼-cup of coconut milk.
4. Remove the pot from the stove top and let cool for 5-10 minutes. Add 1 scoop of protein powder.
5. Divide the pudding into four serving bowls. Top with fresh berries, if desired. Serve. Leftover pudding will keep for a night or two in the fridge an

 

Breakfast Salad

Ingredients:

Salad

• 3 medium firm apples (Honeycrisp, Fuji, or Gala) peeled, cored, and shredded (about 2 cups) *Use a mandoline or the largest holes in a box grater
• 3 small to medium carrots, peeled and shredded (about 2 cups)
• ½ cup raisins

Dressing

• 6 tablespoons almond butter
• 6 tablespoons water
• 4 tablespoons honey, plus more to taste
• ½ teaspoon bee pollen
• 1 teaspoon ground cinnamon
• Dash of nutmeg

Directions:

1. Combine all the dressing ingredients in a blender and blend until smooth.
2. In a large bowl, combine the salad ingredients and pour the dressing over, mixing well. Distribute the salad among bowls and serve.

 

Green Smoothie Bowl

Skip the straw and grab a spoon – this is the perfect breakfast, lunch, or post workout snack!

Ingredients:

For the Green Smoothie Bowl:

• 1/4 cup kefir
• 1/2 ripe banana
• 1 cup fresh baby spinach
• 1/4 cup frozen mango
• 1/4 cup frozen pineapples

For the Toppings:

• sliced bananas
• sliced kiwis
• shredded coconut
• chia seeds
• honey

Directions:

In a blender, add the keffir, banana, spinach, mango and pineapple, in that order. Blend on low speed until the mixture is thick and creamy. You may have to tamp it down to help it blend evenly. Transfer to a bowl and let it set in the freezer while you prepare your toppings. To serve, top with bananas, kiwis, coconut, chia seeds, and a good drizzle of honey. Enjoy immediately.

 

Almond Butter and Jelly Chia Pudding

Easy, 7-ingredient peanut butter chia pudding that’s naturally sweetened and layered on top of blueberry-chia compote! A delicious, healthy, and satisfying snack or breakfast.

Serves 3

Ingredients

Compote

• 1 cup (140 g) wild blueberries (frozen or fresh)
• 1 Tbsp (15 ml) orange juice
• 1 Tbsp (12 g) chia seeds

Chia Pudding

• 1 cup (240 ml) unsweetened plain almond milk
• 1/2 cup (120 ml) light coconut milk (I used canned | or sub more almond milk)
• optional: 1 tsp vanilla
• 1-2 Tbsp (15-30 ml) maple syrup (to taste)
• 3 Tbsp (48 g) natural salted almond butter (creamy or crunchy), plus more for serving
• 1/3 cup (63 g) chia seeds
• optional: Fresh blueberries for topping

Instructions

To a small skillet or saucepan, add the blueberries and orange juice. Warm over medium-high heat until bubbling. Then lower heat to medium and cook for 2 minutes – stirring occasionally. Remove from heat and add chia seeds. Stir to combine.

Divide the compote between three small serving dishes (like these from Weck), and set in the refrigerator to chill.

In the meantime, add almond and coconut milk to a blender, along with vanilla (optional), maple syrup, and peanut butter. Blend on high to fully combine. Taste and adjust flavors as needed, adding more maple syrup for sweetness, or peanut butter for saltiness.

Add chia seeds and pulse a few times to incorporate, being careful not to blend as you want the chia seeds left whole.

Transfer to a liquid measuring cup or jar (or just set your whole blender in the fridge), and set in the fridge to begin chilling.

Wait 10 minutes for the chia compote to cool. Then remove the chia pudding and compote from the refrigerator. Give the chia pudding a stir to redistribute the chia seeds, then divide between the three serving dishes right on top of the compote.

Cover well and set in the refrigerator to chill for at least 1-2 hours (preferably overnight), or until chilled through and pudding-like in consistency.

To serve, top with extra peanut butter and fresh blueberries (optional). Will keep covered in the refrigerator for 3-4 days.

 

LUNCH

Evo- Gazpacho al Estilo de Evolution 20

(4 Servings)

Ingredients:

• 10 plum tomatoes
• 1 cucumber
• ½ green bell pepper
• 1 tablespoon sherry vinegar
• 1 garlic clove, peeled
• ¾ cup extra virgin olive oil
• Sea salt and pepper to taste

Add-Ins For Garnish

• 15 cherry tomatoes, halved
• 1 cucumber, peeled and cut
• Olive oil

Directions:

1. Cut out the core and top of tomatoes, chopping them into quarters. Place in blender.
2. Peel the cucumber and cut into chunks. Add to the tomatoes in the blender. Cut the pepper in half, and remove the core along with the seeds. Add to blender.
3. Add the garlic and sherry vinegar to the vegetables and blend until the mixture becomes a beautiful pink color and thick liquid texture. Add olive oil and season with sea salt and pepper. Re-blend, pour into pitcher and place in refrigerator to chill for at least 30 minutes
4. While the gazpacho is chilling, prepare the garnish. Lay out 4 bowls. Cut the cherry tomatoes in half. Peel and cube the cucumber into ½ inch cubes. Divide these equally between bowls. Drizzle with sea salt and olive oil. Pour chilled gazpacho over garnish and enjoy!

 

Evolution 20 Spring Chopped Salad

Ingredients:

• 6 ounces green beans, trimmed
• 3 stalks celery or 1 bulb fennel, diced
• 1 cup pomegranate seeds (about 1 medium pomegranate)
• 1 large crisp apple (e.g. Fuji or Granny Smith), diced (peeled or unpeeled)
• 1 cup walnuts, chopped
• 3 dates, pitted and diced (easier to cut when they’re cold)
• 1 cup diced roasted golden beets (can be done the day before)

Dressing:

• 2 tablespoons fresh lemon juice
• 2 tablespoons fresh orange juice
• ½ teaspoon fine sea salt
• A few grinds of black pepper
• 2 teaspoons minced shallot
• 2 teaspoons 100% pure maple syrup
• 3 tablespoons unrefined, cold-pressed extra virgin olive oil
• 3 tablespoons walnut oil (or use all olive oil)

Directions:

1. Pre-heat oven at 400°F. Wrap each beet in parchment paper and then foil. Roast in oven until tender when pierced with the tip of a knife. Large beets can take up to 60 minutes. Allow to cool and then peel off the skins.
2. Prepare a large bowl with ice water. Blanche green beans for 2 minutes in boiling, salted water. Drain and submerge into ice water. Drain, pat dry and slice on the diagonal into bite sized pieces.
3. In a large bowl combine beans, chopped celery, pomegranate, apple, walnuts, dates and beets.
4. Whisk all the dressing ingredients in a small bowl. Pour enough dressing over vegetables to coat lightly. Taste for salt and pepper.

 

Citrus Fennel and Avocado Salad

SERVES 2

Ingredients

• An assortment of citrus, totaling about 2½ to 3 pounds such as:
• 3 navel oranges
• 3 cara cara oranges
• 2 minneola oranges
• 3 mandarin oranges
• 1 blood orange
• ½ fennel bulb, very thinly sliced
• 1 avocado, peeled, pitted and sliced
• ½ shallot, peeled and very thinly sliced
• ⅓ cup extra virgin olive oil
• 2 tablespoons champagne vinegar
• 1 tablespoon honey
• kosher salt and freshly cracked black pepper
• ¼ cup mint leaves
• Reserved fennel fronds

Instructions

Slice the peels off of the citrus and place in a bowl or on a serving plate. Layer with thinly slivered fennel slices. Add avocado slices and shallot slivers.

In a small bowl, slowly whisk the olive oil into the champagne vinegar until emulsified. Add the honey and whisk to mix. Season with kosher salt and pepper.

Pour dressing over the salad and season with more kosher salt and freshly ground pepper. Top with reserved fennel fronds and mint leaves.

Thank you for reading and supporting companies I partner with, which allows me to create more unique content and recipes for you. As always, all opinions are my own.

 

Skinny Shrimp Scampi with Zucchini Noodles

Serves 2-4

Ingredients:

• 2 Tablespoons olive oil
• 1 pound jumbo shrimp, shelled and deveined
• 1 Tablespoon minced garlic
• 1/4 teaspoon crushed red pepper flakes (optional)
• 1/4 cup white wine
• 2 Tablespoons freshly squeezed lemon juice
• 2 medium zucchini, cut into noodles
• Chopped parsley, for garnish

Directions:

Place a large sauté pan over medium-low heat. Add the olive oil and heat it for 1 minute. Add the garlic and crushed red pepper flakes and cook them for 1 minute, stirring constantly.

Add the shrimp to the pan and cook them, stirring as needed, until they are cooked throughout and pink on all sides, about 3 minutes. Season the shrimp with salt and pepper and then using a slotted spoon, transfer them to a bowl, leaving any liquid in the pan.

Increase the heat to medium. Add the white wine and lemon juice to the pan. Using a wooden spoon, scrape any brown bits from the bottom of the pan, cooking the wine and lemon juice for 2 minutes. Add the zucchini noodles and cook, stirring occasionally, for 2 minutes. Return the shrimp to the pan and toss to combine. Season with salt and pepper, garish with parsley and serve immediately.

 

Summertime White Gazpacho

Ingredients

• 1/2 cup raw almonds (if you feel you have trouble digesting almonds, you can soak them in bowl of water for 24 hrs, drain and then use)
• Handful of fresh cilantro
• Pinch of dried oregano
• ½ lemon juiced
• 1 cucumber, peeled
• 1 yellow pepper
• 1 garlic clove
• 1 handful of green grapes
• 1-2 cups of water (you decide how thick or thin you would like it)
• Sea salt to taste

For Garnish:

• Few slices of avocado
• Sprinkle of sliced or crushed almonds
• Sprig of cilantro
• And drizzle of very good quality extra virgin olive oil

Instructions:

Cut up everything very roughly and pop into blender with water. Whizz away and you’re done!

Dinner

 

Evo-Pesto Butter Bean Salad

2 servings

Ingredients:

Basil Pesto

• ½ cup of pine nuts
• 2 big handfuls of fresh basil leaves
• 5 tablespoons of olive oil
• 2 cloves of garlic
• 1 lemon
• Salt and pepper

For the salad

• A handful of pumpkin seeds
• Two 400g tins of butter beans
• 1 bag of arugula
• 2 handfuls of pomegranate seeds (60g)
• Olive oil
• 1 lemon

Directions:

1. Start by making the pesto. Simply peel the garlic and then put all the required ingredients into a food processor and blend until smooth, then leave to one side.
2. Drain and rinse the beans and then place them in a frying pan with the pesto and sauté the two together for two-three minutes until warm. While they cook squeeze the lemon for the salad over the beans and add more black pepper.
3. Add arugula, pumpkin seeds and pomegranates to your plates, drizzle them with olive oil and then add the

 

Evo- Marinated Kale Salad

Ingredients:

Salad

• 8 big handfuls of kale
• ¾ cup of pomegranate seeds
• 2 ripe avocados
• 1 cup of pumpkin seeds

Dressing

• 2 tablespoon of olive oil
• 2 teaspoon of teaspoon of tahini
• 2 teaspoon of apple cider vinegar
• 2 teaspoon of tamari
• 2 limes

Directions:

1. Start by washing the kale, then tear small pieces off the stems and placing the leaves into a bowl.
2. Drizzle all the dressing ingredients onto the kale. Then use your hands to firmly start massaging it all into the leaves, as you do this you’ll feel the leaves soften and wilt. Keep massaging them for a few minutes to make sure they’ll really soft, at this point stir in the pomegranates and avocado cubes.

 

Green and Lean Spring Salad

A beautiful fresh salad that celebrates Spring!

Ingredients

• 1 bunch of asparagus,on the thin side but thick enough to cut in half lengthwise.
• 1 cup fresh peas, or frozen and defrosted
• ½ cup of cooked and prepped fava beans, you could use frozen defrosted lima beans
• 5 radishes, thinly sliced
• 2 medium raw zucchini made into ribbons with a vegetable peeler, (no seeds)
• ½ bunch of red leaf lettuce chopped bite size and a generous handful of arugula mixed together or combination of salad greens of your choice
• 4 oz. of chevre goat cheese, I used the one with honey (optional)
• the zest of one lemon, you can cut up a few slices for garnish after
• ½ cup of toasted hazelnuts, slightly cracked open
• extra lemons for dressing
• olive oil

Instructions

Roast your asparagus on a sheet pan drizzled with olive oil for maybe 5 or 10 minutes on 375 just until the raw taste is gone, you don’t want limp asparagus they should still have a good bite to them, so keep checking. Cool them off and them slice them lengthwise.

Make a lemon and olive oil dressing using 2 parts fresh lemon juice to 4 parts olive oil.

In a bowl mash up your goat cheese and loosen it up with 2 tablespoons of the lemon dressing.

Gently toss and coat sliced asparagus into the mixture, adding salt and pepper to taste.

On a large platter assemble the greens, peas, fava beans, radishes, zucchini ribbons all over ending with the goat cheese coated asparagus on top.

Sprinkle the toasted nuts all around.

Spoon lemon dressing all around, as much as you think you need.

Garnish with a few lemon slices

 

Spring Pea and Beet Salad

Ingredients

• 3 baby red beets, roots and stems removed
• 3 baby yellow beets, roots and stems removed
• 1 cup 2% reduced-fat milk
• 1/4 cup plain Greek yogurt
• 1 teaspoon cider vinegar
• 2 blood oranges
• 2 tablespoons fresh grapefruit juice
• 1 teaspoon Dijon mustard
• 1 teaspoon honey
• 1/4 teaspoon kosher salt
• 3 tablespoons extra-virgin olive oil
• 8 cups torn curly-leaf lettuce
• 1/3 cup fresh flat-leaf parsley leaves
• 1/3 cup small fresh mint leaves
• 1/3 cup chopped fresh chives
• 3/4 cup shelled fresh or frozen green peas, thawed

Preparation

1. Preheat oven to 375°.
2. Wrap red beets loosely in foil. Wrap yellow beets loosely in foil. Place both packages in a roasting pan; roast at 375° for 45 minutes or until just tender. Cool completely. Peel beets, and cut into quarters; set aside.
3. Combine milk, yogurt, and vinegar in a microwave-safe liquid measuring cup; microwave at HIGH for 3 minutes. Stir to form small curds. Strain through a sieve lined with a double layer of cheesecloth; let stand 5 minutes. Discard liquid. Set cheese mixture aside.
4. Peel and section oranges over a bowl; squeeze membranes to extract juice. Set sections aside; reserve 2 tablespoons juice. Discard membranes.
5. Combine blood orange juice, grapefruit juice, mustard, honey, and salt in a small bowl. Slowly pour in olive oil, stirring constantly with a whisk. Place half of juice mixture in a small bowl. Add yellow beets; toss well to coat. Divide yellow beets evenly among 6 small plates. Add red beets to bowl; toss well to coat. Divide red beets and orange sections among the plates.
6. Place remaining juice mixture in a large bowl. Add lettuce and herbs to bowl; toss well to coat. Place about 3/4 cup lettuce mixture on each plate. Place about 1 tablespoon cheese mixture on each serving. Sprinkle each serving with 2 tablespoons peas.

Chopped Cleansing Salad

Ingredients

• 2 cups diced cucumber
• 2 cups diced tomato
• 1 cup diced orange bell pepper
• 1/2 cup chopped fresh flat-leaf parsley
• 2 tablespoons fresh lemon juice
• 1 tablespoon extra-virgin olive oil
• 5/8 teaspoon kosher salt
• 1/4 teaspoon freshly ground black pepper

Preparation

1. Place all ingredients in a large bowl, stirring to combine. Refrigerate until ready to serve.

 

Dessert

Vegan Cherry Chocolate Chip Ice Cream

If you put the ingredients in the freezer the night before, this recipe takes less than 10 minutes to make!

Ingredients

• 2 cups cherries, fresh
• 1/2 banana
• 1/2 cup unsweetened almond milk
• 3 tablespoons dairy-free chocolate chips

Directions

Wash and dry the cherries, and remove all the pits. Place in a freezer bag or glass container, and freeze for at least three hours. If you don’t have the time, you can use frozen cherries.

Peel a banana, and place half in the freezer.

Pour 1/4 cup of the almond milk into ice cube trays (save the other 1/4 cup), and freeze those as well, for at least three hours.

Place the frozen cherries, half a frozen banana, the almond-milk ice cubes, and 1/4 cup almond milk in a food processor, and process until completely smooth, several minutes.

Stir in chocolate chips, and enjoy immediately!