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“When food is wrong, medicine is of no use. When food is right, medicine is of no need.” - Ayurvedic Proverb and the mantra of Casa de Luz. For the Branch Basics 10-Day Stay, breakfast, lunch and dinner were eaten at Casa de Luz in Austin, Texas. Casa de Luz is a rare gem of a restaurant that focuses on all organic whole food, plant-based recipes! Their focus is to serve foods as close as possible to their natural state - pesticide free and free from factory processing. In our Toss the Toxins course we focus on identifying and tossing harmful chemicals from the diet. The 10-Day Stay Casa de Luz diet has no harmful chemicals, is balanced with all five tastes - salty, sweet, sour, bitter and pungent - and is a micronutrient-rich elimination diet. Elimination diets typically remove the most common food allergens and dietary irritants (gluten, corn, dairy products, eggs, peanuts/tree nuts, fish/shellfish, animal foods, nightshade vegetables, caffeine, and alcohol) from the diet for 6-8 weeks. The Casa diet eliminated dairy, eggs, gluten, animal foods, fish, nightshades, shellfish, fruit, specific high oxalate vegetables (spinach and Swiss chard), caffeine, and alcohol. Each meal included a soup, whole grain, bean/legume, sea vegetable, colorful vegetable dish, greens and sauce, salad and dressing, a pickle or sauerkraut, and a tea to enhance digestion. The beautiful and frankly miraculous principle is that the body immediately goes into a strong healing mode when interferences (harmful chemical exposures) are removed.This meal plan is designed to upregulate the diet to accommodate detoxification and facilitate even faster healing and restoration. Do you need to forever eat as if you were at Casa de Luz? No, absolutely not! The 10-day stay is designed to illustrate how harmful chemicals in the diet and environment undermine our health in obvious and subtle ways. It’s also designed to demonstrate that if you are eating a balanced diet, there is no craving for sugar and junk foods. You can use food as medicine to upregulate your diet and environment when necessary. The goal is to continue eating only a real food balanced diet! You can obtain balance in a meal eating meat or not eating meat, eating fish or not eating fish, or having no animal food whatsoever. Below are a few of the favorite recipes experienced by those who participated in the 10-Day Stay in Austin! The Recipes Soups Soup is included in every meal to prepare the stomach for digestion. Warm soup relaxes the muscles in the digestive tract and improves gut motility. The ingredient options may alkalize and strengthen the blood quality, provide valuable fiber that is easy to digest, and provide prebiotics and probiotics that feed gut bacteria. Creamy Sweet Potato Ginger Soup Ingredients (all organic) 6 cups of water 3 cups of chopped sweet potato - Variety is the spice of life - try the many sweet potato varieties to eat the rainbow! Japanese Sweet Potatoes - white Purple Sweet Potatoes - are especially medicinal - native to several blue zones Garnet Sweet Potatoes - golden orange Hannah Sweet Potato - yellow Jewel Sweet Potato - orange ½ teaspoon of salt Healthy Salt with no additives is very important to the body. It can be used asmedicine for the kidneys and adrenal glands. Raw salt is hard on the kidneys - cooked salt is preferable. Roast salt at 400 degrees for 5 minutes – cool and store for use at the table. Again variety is the spice of life - rotate your salts. Masu Sea Salt - most medicinal sea salt used in cooking – not raw at the table. Celtic Salt – typically available at Whole Foods – used in cooking – not raw at the table. Premier Research Pink Salt – can be used raw at the table or in cooking (no need to roast) Colima Salt - use in cooking, roast for at the table use 1 tablespoon of ginger juice (or more to taste) squeezed from finely grated ginger ½ cup of organic coconut milk (optional) - Make your own additive free coconut milk in minutes (omit the dates for this recipe) Bring the first three ingredients to a boil. Reduce to a simmer until the sweet potato is tender. Make coconut milk, if making your own. Add to the cooking water. Allow to cool a little and then combine with coconut milk in a blender and process until smooth Return batches to clean pot and simmer for additional 5 minutes, stirring well Stir in ginger juice Remove from heat and serve with thinly sliced scallions for garnish Kabocha Squash Soup Ingredients (all organic) 8 cups of chopped kabocha squash 12 cups of water 1 teaspoon of salt 1 tablespoon of ginger juice (or more to taste) squeezed from finely grated ginger - optional 1 cup of coconut milk - optional Place kabocha squash, water, and salt on high heat in a medium saucepan and bring it to a boil Reduce heat to medium and stir occasionally Make coconut milk, if making your own. Once the ingredients start to become thick and creamy, add in the coconut milk and stir until it is well combined with the other Bring to a boil for about 2 minutes, then remove from heat Add ginger juice to taste if desired. Serve with thinly sliced chives or scallions for garnish Whole Grains Whole grains are complex carbohydrates and are considered the most balanced foods in Traditional Medicinal cooking. Whole grains should be chewed thoroughly (until liquid) to take pressure off the digestive system as they can be completely digested by the enzymes in the saliva. Millet with Butternut Squash Millet is a gluten-free grain that nourishes the spleen/pancreas and stomach. Millet is used in medicinal cooking for those with metabolic syndrome, diabetes, blood sugar issues, and other conditions. It is also helpful for improving eyesight. Ingredients (all organic) 5-6 cups of water 2 cups of millet 2 cups of cubed butternut squash, peeled 1/4 teaspoon of salt ¼ cup of pecans, pepita/pumpkin, or sunflower seeds, toasted or sprouted (raw) Wash and drain the millet Soak overnight in water to cover with 1 T. lemon juice. Add millet and water to pot and bring to a boil Add squash and salt to pot and cook over medium heat until millet and squash are tender to desired consistency - about 30 minutes Use a masher to blend millet and squash Let mixture cool for 10 minutes or so until the texture firms up Add raw sprouted or roasted pepitas (or other seed or nut choice) to roast -heat iron skillet and dry roast for a few minutes until golden (lightly toasted) Keep pepitas moving in pan to avoid scorching Remove from heat and serve over millet as garnish Cool Quinoa Vegetable Salad Ingredients (all organic) 6 cups of water 3 cups of quinoa 1 teaspoon of salt or ume plum vinegar Ume plum vinegar is alkalizing to the body, stimulates digestion, neutralizes fatique and promotes the elimination of toxins. ¼ cup of shredded carrots ¼ cup of diced celery ¼ cup of green onions ¼ cup of shredded red radish ¼ cup of slivered almonds, lightly roasted ¼ cup of lemon juice ¼ cup of chopped fresh parsley Rinse quinoa well and drain Soak overnight in water to cover and 1 T. lemon juice Drain soaking water Bring water to a boil in a 3-liter pot over medium-high heat Add quinoa to pot and return to boil Adjust heat to low, cover, and simmer for 15 - 20 minutes Remove from heat and transfer quinoa to a bowl Once quinoa has cooled, add remaining ingredients and gently stir Beans/Legumes Beans are a food for today’s toxic world because they offer us a way to upregulate our body’s detoxification potential. Beans have the highest content of soluble fiber of all foods. The soluble fiber in beans binds with toxins in the bile and takes them out of the body through the bowel! Beans are used in food as medicine to help balance hormones, lower cholesterol, reduce anxiety, calm allergic reactions, detox heavy metals, clear pesticides, and help prevent heart disease, cancer, dementia, diabetes, and obesity! Beans are medicine for the kidneys. If trying to recover from chronic illness, then eating beans at each meal or even more often is recommended to help reduce the toxic load. Adzuki Beans Adzuki beans are strong medicine for reproductive health, pregnancy, kidneys, and the heart. They act as a diuretic, enhance detoxification, lower “bad” cholesterol levels, boost digestion, balance hormones, and improve metabolic and heart health, Adzuki beans are high in B vitamins, especially folate which can prevent birth defects and upregulate detoxification. Ingredients (all organic) 2 cups of adzuki beans Consider batch cooking. Beans freeze very well! 6 - 8 cups of water 1 onion, chopped 1 strip of kombu 1 - 2 teaspoons salt or to taste (start with 1 teaspoon and add more to taste 1 - 3 tsp. gluten free shoyu/ tamari Rinse adzuki beans well and drain Soak beans in water to cover and 1 T. lemon juice for 8 hours or overnight Chop onion into small pieces - see chopping video Drain and rinse beans Rinse the strip of kombu Add chopped onions to about an inch of water - water saute for about 5 minutes. Add beans, strip of kombu, and 6 -8 cups of water to pot over medium-high heat and bring to a boil. Lower heat and simmer over low heat until beans are soft. Start checking at 45 minutes to an hour. Sometimes adzuki beans get soft relatively quickly. Do not add salt until the beans are fully soft. If you add salt before they are done, they will never get soft and will not be digestible. Add 1 t. salt and cook 30 minutes more. Add more or less water - this can be made into a soup or a bean dish that could be used in tacos or tortillas. Taste for salt - add more salt Add tamari - to taste Serve with a garnish of thinly sliced green onions, or sprig of parsley Colorful Vegetable Dish Emphasize colorful vegetables – make your plate look like a rainbow! A micronutrient rich colorful mix of vegetables will supply the body with a large variety of phytochemicals/nutrients that are antioxidants, anti-inflammatory, support the immune system and reproductive function, aid detoxification, brain health and more. The more deeply pigmented the vegetable, the greater the benefits. Consider eating thirty different plant foods in a week – this is really not hard considering all the wonderful options we have. The key is to not repeat the same vegetables day after day. Water Saute with Green Bean, Carrots, Yellow Squash, Celery & Green Onion Ingredients (all organic) 1 cup of yellow squash matchstick cut 1 cup of carrots, matchstick cut 4 cups of green beans cut into 1-inch long pieces 1 cup celery matchsticks , cut into thinly sliced diagonals 1 cup of green onions, halved long-ways then cut into 1-inch lengths Pinch salt Shoyu or tamari to taste Heat 3 tablespoons of water and a small pinch of salt in a frying pan over medium-low heat Add celery and carrots Water saute for about 4-5 minutes Add yellow squash and green beans and saute another 3-4 minutes Add green onions and shoyu and saute 1 minute more Toss well, remove from heat, and serve Dark Leafy Greens During the 10-Day Stay it was important to eat about three cups of cooked nutrient dense dark leafy green vegetables each day. These include kale (dinosaur kale, purple kale, curly kale, red kale), dandelion greens, collard greens, mustard greens, turnip greens, daikon greens, and bok choy. Dark leafy greens are a vitamin and mineral powerhouse providing bioavailable magnesium, calcium, potassium, and vitamins in just the balance the body needs. A daily dose of dark leafy greens is standard when using food as medicine or when you want to upregulate your detoxification capacity. Water Sauteed Greens Ingredients (all organic) 2 teaspoons mustard seeds 2 Tablespoons toasted brown sesame seeds 1 bunch of chopped greens (choose from the list above) Pinch Salt Splash of Balsamic vinegar - optional Rinse and drain the sesame seeds. Toast the sesame seeds in a skillet. See this video and this video Pour toasted seeds on a plate to cool. Heat the mustard seeds in the pan you will be cooking the greens in. Stir constantly, until they start to pop. Add a small amount of water, pinch of salt, and the greens Saute the greens, stirring constantly. Cook until fork tender and still bright green. Add more water, if necessary to avoid burning. When the greens are cooked, add the cooled toasted sesame seeds. Add a splash of balsamic vinegar, if desired. Toss and serve. Blanched Mixed Greens Ingredients (all organic) 7-8 cups of water 3 collard green leaves, thinly sliced 3 kale green leaves, thinly sliced 5 cups of thinly sliced Napa cabbage 1 cup of thinly sliced daikon greens Remove stems from collards and kale and slice thinly Place napa cabbage on bottom of pot Cover with the rest of the greens and add 7 to 8 cups of water Over medium-high heat, bring to a boil Lower to medium heat and cook for 2 - 5 minutes The greens should be bright green and fork tender Use a strainer to remove greens from pot and drain. Save the liquid for soups or as a warm mineral rich drink. Top with a dollop of one of the savory sauces (see next recipe!) Sauces For the 10-Day Stay we used no oils. Our fat/oils for dressing and sauces came from nuts and seeds blended into sauces. Sweet Potato/Almond Butter Sauce Almonds and sweet potatoes are paired to make a delicious, hearty sauce. Serve over greens or grains! Ingredients (all organic) 1 medium sweet potatoes (about 1 1/2 cups) 4 ounces of almond butter (1/2 cup) 1 teaspoon of shoyu 1 tablespoon of lime juice Pinch of salt Filtered water as needed Wash sweet potatoes and cut into 2” chunks (or use leftover baked sweet potatoes) Place in a heavy pan with ¾ cup of water Bring to a simmer over low heat until tender Remove from heat, reserve any leftover cooking water Allow to cool Place cooled sweet potatoes, cooking water, almond butter, shoyu, and lime juice in a blender and puree until smooth Add a bit more water and salt if desired, and serve Sun Cheese Serve this cool and creamy condiment over grains, enchiladas, pasta, or greens. Ingredients (all organic) - cut recipe in half if desired. 4 cups of sunflower seeds ¼ cup of lemon juice ¼ cup of ume vinegar ½ cup of filtered water 1 clove of garlic 1 tablespoon of salt Soak 4 cups of sunflower seeds overnight in 1 T. lemon j wce andater uito cover After soaking overnight, wash the sunflower seeds and remove shells from the seeds Once washed, blend sunflower seeds with water, ume vinegar, lemon juice, salt, and garlic Blend ingredients together until smooth and creamy Serve! No-Tomato Red Sauce Serve this no-tomato red sauce over pasta, polenta, or pizza. You can use it as the base for Bolognese Sauce as a way to pack in the veggies! Makes 3-4 cups Prep and Cook Time: 40 minutes Ingredients (all organic) 1 medium onion 1 small beet 2 medium carrots 1 stalk celery 1 clove garlic * Pinch of sea salt 1 tablespoon of fresh herbs (thyme, basil, oregano, or rosemary) 1 cup of filtered water 1 tablespoon of barley or sweet white miso 1 tablespoon of ume vinegar 1 teaspoon of apple cider vinegar Coarsely chop onions, beets, carrots, celery, and garlic Crush herbs to bring out flavor Place vegetables and herbs in pressure cooker or Instant Pot with water and a pinch of sea salt Bring to pressure Cook for 20 minutes (or put in a pot on the stove covered until soft for about 25 minutes) Remove heat and let pressure come down Place cooked vegetables and cooking water in blender and puree to sauce consistency (make sure the vegetables are cooled if you are using a plastic blender) Place back in the pot and flavor with miso (white miso for sweet flavor, barley miso for more body), lemon juice,, ume vinegar, and apple cider vinegar. Mix the miso with a little water and stir in. Cook on very low for 5 minutes. You don’t want to boil miso (kills the good bacteria) or eat raw miso. Sea Vegetables Sea vegetables are a treasure chest of trace minerals and vitamins A,C, E, and K. They strengthen bones and teeth, aid digestion, support the gut microbiome, are alkalizing, strengthen the immune system, improve metabolic function, reduce cholesterol, lower blood pressure, and stimulate the liver, kidneys, intestines, and skin to drive stored toxins out of the body. Sea vegetables are the best food source of iodine which is protective against radiation poisoning and is essential for thyroid function. Sea vegetables are only needed in small amounts to be effective. More is not better! In using food as medicine and at Casa, sea vegetables are incorporated in dishes and sometimes are a side in a meal. Sea vegetables are always used when cooking beans and may be used in soups. Arame Seaweed with Carrots and Onions Arame is used in many medicinal recipes, especially for thyroid, breast and hormone health. Ingredients (all organic) Note - if a package of sea vegetables says organic and it is from the sea - it may be marketing hype to get you to buy the product. There is no such thing as organic sea vegetables from the sea. There are some seaweeds that are cultivated in special conditions or in what is considered protected waters. Ingredients ½ cup of dry arame sea vegetable 1 cup of white. red, or yellow onion, sliced thin (See How-To video #1 or video #2) 1 cup of julienne or matchstick cut carrots ½ - 1 Tablespoon Wheat Free Tamari 2 Tablespoons toasted sesame seeds Sliced green onions or scallions for garnish Rinse and drain the sesame seeds. Toast the sesame seeds in a skillet. (See this video and this video) Pour toasted seeds on a plate to cool. Store extras in an airtight container after fully cooled. Rinse arame and hydrate by soaking in water to cover for 30 minutes Rinse and drain Add a small amount of water to skillet Add onions and water saute for 3 minutes in an open skillet - do not cover. Add carrots, and saute for 3 more minutes Add a little water to avoid burning Add and mix in tamari - heat a minute or two. Start with ½ T., taste and adjust. Remove from heat Sprinkle with toasted sesame seeds and garnish with green onions or scallions sliced thin or on the diagonal.. See this blog for pictures of different cuts Note: This is a very flexible recipe. It makes a really nice summer dish with 1 - 2 cups organic corn (instead of or in addition to the carrots) cut from a cob or frozen. Add a bit of toasted sesame oil after cooking, if desired. Sauerkraut Sauerkraut is both a prebiotic (feeds the bacteria in the gut) and a probiotic. A probiotic is live bacteria that adds diversity to the gut. Probiotics boost the gut microbiome and immune system. Sauerkraut (Red or Green) Ingredients (all organic) 10-12 pounds of shredded cabbage 5 or 6 tablespoons of salt 3 tablespoons of caraway seeds (optional) Mix the cabbage, salt, and caraway seeds together Crush it with your fist to bruise it and bring it out of the liquid Note: this will take a little bit of time. There needs to be enough liquid released to cover the cabbage when it is pressed down Put in wide mouth jars or ceramic pot Put a plate on top then fill another jar with water to use as a weight Note: there should be enough liquid and weight for the liquid to cover the plate at least ¼ to ½ inch. Cover with a clear cloth holding it on with a rubber band or string Note: the temperature should be kept between 60 and 85 degrees, the cooler the better. It can be left from 3 to 4 days to 3 to 4 months. At Casa de Luz, 4 weeks is average. Note: Red cabbage is denser than green so it should be left longer. A great crock-pot especially made for making sauerkraut is made by Harsch and comes with an instruction manual for many kinds of sauerkraut. Salad Simple Green Salad Ingredients - (all organic) Use one or more of the following 1 container Spring Mix Greens - (triple prewashed and as fresh as you can find) 1 container Romaine Lettuce - (triple prewashed and as fresh as you can find) 1 container Arugula Lettuce - (triple prewashed and as fresh as you can find) Or any seasonal greens Note: Choose from one or more of the three options above. Prewashed lettuce saves so much time. For the 10 Day Stay we did not include spinach. If you didn’t obtain prewashed greens, make sure you clean your lettuce and use a salad spinner to remove moisture to prevent a soggy salad! ½ - 1 cup red onion sliced thin 1 cup finely grated carrot 1 container Broccoli sprouts. Only buy premade if bright dark green. Do not buy the light green sprouts. This is an amazing brand that is dark green and lasts a long time availaable in grocery stores and online. If you want to grow your own - Sprout People 1 avocado diced 1 cucumber, sliced in thin rounds, quartered Wash and prepare the vegetables for salad Add the salad dressing below Toss Walnut Dill Sauce or Salad Dressing Ingredients - All Organic 2 cups toasted (cooked) or sprouted (raw) walnuts 1 clove garlic 1 T. Umeboshi Vinegar 1 T. Rice Vinegar 1 T. Lemon Juice 1 tsp. Dill ½ tsp. Salt 1 cup water Toast walnuts in a skillet until fragrant. Stir continuously - watch so the walnuts don’t burn Let walnuts cool. Add all ingredients to blender or food processor Blend Add more liquid/water if need to thin for dressing Juices Our 10-Day Stay included drinking juices twice a day. We used juice in glass bottles from Alchemy Juice! Instead of snacking throughout the day, drinking fresh juice gives the digestive system a rest from digesting fiber. The juices chosen for the 10-Day Stay were low glycemic options: Celery Juice Pure Greens Chlorophyll Beauty Water We hope you like trying these nutritious meals this week! Remember to safely wash your produce. Find more nutrient dense snacks through the Branch Basics guide. To get started with Branch Basics products and to learn more about all natural, human safe cleaning products, start here. Check out the Branch Basics Premium Starter Kit to clean your home without harsh chemicals, or try the Trial Kit to test it out. For more healthy living and nontoxic cleaning tips, be sure to “Like” us on Facebook, follow us on Instagram, “Like” our Pinterest page, and follow us on Twitter!
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