Kathy's Meal Plan and some Recipes, from Oprah Winfry's Show

[Guest guest]

http://www.oprah.com/foodhome/food/cleanse/recipes/recipes_main.jhtml

Kathy's Meal Plan

From the show Take 10 Years Off Your Looks Makeovers

To jump-start your self-makeover, Kathy says a 21-day cleanse can improve they way you look and feel. Kathy says she doesn't follow the cleanse on a daily basis—only once or twice a year. Here is an example of what Kathy might eat on a typical day:Breakfast

Two pieces of gluten-free toast with natural peanut butter or almond butter Tea

Lunch

Quinoa with tofu and vegetable stir-fry In the summer, Kathy likes to throw together a big salad with whatever she finds fresh at the market. If she's in a hurry, Kathy says she'll have soy yogurt with almonds and blueberries. "I'm not the best cook in the world, so I like to keep it simple," she says.

Dinner

Salad with avocado and lentil soup. "What I'll do basically is just go into the grocery store and see what's fresh and available," she says. "I always go to the farmer's market whenever I can and see what they have." If it's a cookout, Kathy says she'll opt for a soy burger or soy dog.

Tofu Scramble

Recipe courtesy of Tal Ronnen

The 21-Day Cleanse

Serves 4

This hearty breakfast makes a great dish if you're following The 21-Day Cleanse.

INGREDIENTS

2–3 Tbsp. extra-virgin olive oil 1 sweet onion, cut into chunks 5 garlic cloves, minced 2 Tbsp. nutritional yeast 1/2 tsp. ground ginger 1/2 tsp. chili powder 1/2 yellow or green bell pepper, seeded and chopped 1 cup sliced mushrooms 4 tomatoes, chopped 1 pound firm tofu, drained well and cut into bite-size pieces Tamari to taste Freshly ground pepper to taste Fresh snipped chives to taste

Heat the olive oil over medium heat in a large skillet and sauté the onion for 5 minutes, until softened. Add the garlic, nutritional yeast and spices, stir and cook for 1 minute. Add the pepper and mushrooms, stir-frying until tender and crisp. Add the tomatoes and slices of tofu. Gently stir-fry for 3 to 4 minutes. Sprinkle with the tamari sauce and season with fresh pepper and chives.

Tempeh Scallopini with Madeira Peppercorn Sauce

Recipe courtesy of Tal Ronnen

The 21-Day Cleanse

Makes 6 servings

For a great meal while on The 21-Day Cleanse, serve this dish alongside a Caesar salad with Tal's recipe for Homemade Caesar Dressing.

INGREDIENTS

8 Tbsp. San-J wheat-free tamari 8 slices fresh ginger 2 1-inch pieces kombu (sea vegetable found in most health-food stores) 1/4 tsp. sea salt 2 garlic cloves, sliced 6 cups water 2 8-ounce packages of tempeh 1 cup spelt flour Salt and pepper to taste 4 Tbsp. canola oil 1 Tbsp. finely chopped shallots 2 Tbsp. olive oil 1 cup Madeira wine 1 sprig thyme 2 bay leaves 3 cups beef-flavored broth 1 tsp. crushed black peppercorns 1 Tbsp. arrowroot or cornstarch 1/4 cup cold water 2 Tbsp. Earth Balance

In a large pot, combine the tamari, ginger, kombu, sea salt, sliced garlic and 6 cups water. Bring to a simmer.Cut each piece of tempeh diagonally into 12 thin slices, add to the pot and simmer for at least 1 hour. Remove and cool on a dry surface. Combine the flour, salt and pepper, and dredge the tempeh, coating completely.Heat the canola oil in a large pan. Brown the tempeh on both sides, remove from the pan and set aside. In the same pan, lower the heat and sauté the shallots in the olive oil for 3 minutes. Add the wine, thyme and bay leaves. Cook until reduced by half. Add the broth and the peppercorns and cook for 20 minutes.Mix the arrowroot or cornstarch with the water and add to the pan. Let thicken, and then add the Earth Balance. Season with salt and pepper and serve.

Homemade Caesar Dressing

Recipe courtesy of Tal Ronnen

The 21-Day Cleanse

Makes 3 1/2 cups

Drizzle this homemade Caesar dressing over a salad to stay on track while following The 21-Day Cleanse.

INGREDIENTS

16 ounces soft tofu, drained 1/2 cup lemon juice 6 garlic cloves, crushed 4 Tbsp. tahini Salt and pepper to taste 1 tsp. Dijon mustard 4 Tbsp. capers 1 cup olive oil 2 Tbsp. fresh parsley

In a blender, combine the tofu, lemon juice, garlic cloves, tahini, parsley, salt, pepper, Dijon mustard and capers. While blending, slowly add the olive oil and process until the mixture is smooth. Add the parsley and pulse a few times.

Scampi-Style Tofu Wrap

Recipe courtesy of Tal Ronnen

The 21-Day Cleanse

Serves 4

This vegan-friendly wrap is a great choice for lunch if you're following The 21-Day Cleanse.

INGREDIENTS

4 Tbsp. olive oil 1 tsp. red pepper flakes 4 garlic cloves, crushed 1 pound extra-firm tofu, cut into 1/2-inch cubes 1 1/2 tsp. vegan steak seasoning (try Montreal Steak Seasoning by McCormick) 2 hearts romaine lettuce, chopped 3 Tbsp. capers Juice and zest of 1 lemon Salt and pepper to taste 4 spinach tortilla wraps

Heat a large sauté pan over medium-high heat. Add 2 Tbsp. of the olive oil, the red pepper flakes and the garlic. Add the tofu and the steak seasoning. Cook for 10 minutes, stirring frequently, until the tofu is browned. Transfer to a plate and let cool. Place the lettuce in a large bowl. Add the cooled tofu, the capers and the lemon juice and zest. Toss with the remaining oil and season with the salt and pepper. Heat the tortillas briefly to soften. Fill with the tofu mixture and wrap.

Artichoke and Oyster Mushroom Rockefeller

Recipe courtesy of Tal Ronnen

The 21-Day Cleanse

Serves 6

Serve this dish with a salad and corn chowder for a hearty dinner while you're following The 21-Day Cleanse.

INGREDIENTS

6 Tbsp. vegan margarine (try Earth Balance) 6 Tbsp. spinach leaves, finely minced 3 Tbsp. onion, finely minced 3 Tbsp. parsley, finely minced 5 Tbsp. homemade bread crumbs Tabasco sauce, to taste 1/2 tsp. Aniseed flavored spirit (try Herbsaint or Pernod) 1/2 tsp. salt 2 whole artichokes, steamed Rock salt 1/2 pound oyster mushrooms, pan-roasted and seasoned with nori flakes Lemon wedges for garnish

In a large sauté pan, melt the margarine. Add the spinach, onion, parsley, bread crumbs, Tabasco sauce, spirit, and salt. Cook for 10 minutes, stirring occasionally. Remove from the heat and press the spinach mixture to remove excess liquid. Remove the artichoke leaves from the steamed artichoke and lay out on an ovenproof plate set in rock salt. Place one oyster mushroom in each leaf and spoon an equal amount of the spinach mixture over each mushroom. Broil for three minutes, being careful not to let the artichoke leaves burn.

Raw Alfredo Sauce

Recipe courtesy of Chad Sarno

The 21-Day Cleanse

Top your zucchini "fettuccini" with this delicious sauce while you're following The 21-Day Cleanse.

INGREDIENTS

1 cup cashew cheese 3 Tbsp. nutritional yeast 2 Tbsp. lemon juice 1 1/2 Tbsp. white miso 1 tsp. salt 1/4 tsp. white pepper 2 Tbsp. truffle oil 1/4 cup olive oil 2 cloves garlic In a high-speed blender, blend all the ingredients until smooth. Add a bit of water for a thinner consistency. Will keep for five days.

Tempeh Creole

Recipe courtesy of Tal Ronnen

The 21-Day Cleanse

Serves 6–8

This healthy meal rich in vegetables and protein is great when following The 21-Day Cleanse.

INGREDIENTSMarinade:

8 Tbsp. San-J wheat-free tamari 2 Tbsp. creole seasoning 8 slices fresh ginger 2 1-inch pieces kombu (sea vegetable) 1/4 tsp. sea salt 2 cloves garlic, sliced 6 cups water Tempeh:

2 8-ounce packages tempeh 3 Tbsp. Creole seasoning 1/2 cup spelt flour 4 Tbsp. canola oil 2 cups chopped onions 1 cup chopped bell peppers 1 cup chopped celery 2 cups peeled, seeded and chopped tomatoes 1 Tbsp. chopped garlic 5 bay leaves 1/4 tsp. dried thyme 1/4 tsp. dried oregano 1/4 tsp. dried basil 1/2 cup dry red wine Salt to taste Cayenne pepper to taste Freshly ground black pepper to taste 3 Tbsp. chopped green onions 2 Tbsp. finely chopped parsley Combine all of the marinade ingredients and set aside.Cut each pack of tempeh into 12 thin slices on a bias and simmer in the marinade for at least 45 minutes. Remove the tempeh and reserve the marinade liquid.In a mixing bowl, add the creole seasoning and flour and mix well. Dredge the tempeh, coating completely.Heat a large pan and add the canola oil. When the oil is hot, brown the tempeh on both sides. Remove from the pan and set aside. (Might need to do this in two batches.) Add the onions, bell peppers and celery. Cook for 5 minutes or until the vegetables are wilted. Add the tomatoes and garlic. Cook for about 3 more minutes.Add the tempeh back into the pan along with bay leaves, thyme, oregano, basil, marinade liquid and wine. Season with salt, cayenne pepper and black pepper. Bring the liquid to a simmer, and cook for about 30 minutes.Remove the bay leaves before you serve. Garnish with green onions and parsley.

Cajun-Seared Portobello Fillets with Avocado Cream

Recipe courtesy of Tal Ronnen

The 21-Day Cleanse

Serves 7

If you're following The 21-Day Cleanse, Tal recommends this dish for dinner with a spring asparagus soup.

INGREDIENTSPortobello Fillets:

7 portobello mushrooms, cleaned Extra-virgin olive oil to cover 12 garlic cloves 1 1/2 Tbsp. smoked paprika 1 Tbsp. paprika 2 Tbsp. Celtic sea salt 2 Tbsp. garlic powder 1 Tbsp. onion powder 1 Tbsp. black pepper 1 Tbsp. cayenne pepper 1 Tbsp. dried oregano leaves 1 Tbsp. dried thyme Avocado Cream:

2 ripe avocados, peeled and pitted 1/4 cup vegan mayonnaise (try Vegenaise) Juice of 2 limes Salt and pepper to taste To make the Portobello Fillets: Place the mushrooms in a hotel pan or large metal roasting pan. Cover with olive oil and add the garlic cloves. Poach in the oven at 170° for 3 hours. Meanwhile, combine the remaining ingredients in a dish to make the Cajun rub. Remove the mushrooms from the oven. Remove from the oil and pat dry. Slice on a bias into 1/4-inch fillets. Rub the Cajun rub into the fillets and grill until heated through. To make the Avocado Cream: Combine all the ingredients in a blender until smooth.To assemble: Garnish the Portobello Fillets with the Avocado Cream and serve.

Fruit and Soy Yogurt Parfait

Recipe courtesy of Tal Ronnen

The 21-Day Cleanse

Serves 1

Make your own breakfast parfait while following The 21-Day Cleanse.

INGREDIENTS

1/2 cup granola 1 container vegan yogurt (vanilla- or fruit-flavored) 1 banana, sliced 1/4 cup sliced strawberries or raspberries

In a tall glass, layer some of the granola, yogurt and fruit. Repeat until the glass is filled or all the ingredients are used.

Black Bean Cakes with Lime-Peppered Mayo

Recipe courtesy of Tal Ronnen

The 21-Day Cleanse

Serves 4

These Southwest-inspired black bean cakes are crispy on the outside, moist on the inside and perfectly seasoned. Serve them with Spanish brown rice and guacamole for a complete meal.

INGREDIENTSBlack Bean Cakes:

30 ounces cooked black beans, rinsed and drained 2 Tbsp. vegan margarine, softened (try Earth Balance brand) 2 Tbsp. chopped cilantro 2 Tbsp. chopped shallots 2 tsp. minced garlic 2 tsp. Creole seasoning 1/4 cup bread crumbs made from wheat-free bread Salt and pepper to taste 1/4 cup canola oil Lime-Peppered "Mayo":

1 cup vegan mayonnaise (try Vegenaise) 1 1/2 tsp. fresh lime juice 1 jalapeño pepper, minced Salt and pepper to taste Preheat the oven to 300°.To make the Black Bean Cakes: Place the beans on paper towels to soak up the excess moisture. Bake the beans on a cookie sheet for 20 minutes. Let cool. In a food processor, combine the beans, margarine, cilantro, shallots, garlic, Creole seasoning, bread crumbs, salt and pepper. Refrigerate for 1 to 2 hours. Form the bean mixture into patties. Heat the oil in a skillet over medium heat. Fry the cakes for 4 minutes, until browned and crispy, then flip and cook on the other side. Drain on paper towels. Serve with the Lime-Peppered "Mayo."To make the Lime-Peppered "Mayo": Mix the vegan mayonnaise, the lime juice and the jalapeño in a bowl. Season with the salt and pepper and refrigerate until ready to serve.