Greetings Cleansers and Clean Eaters! 

I just want to wish you all a Happy and Clean Thanksgiving! I know this time of year can be really difficult for some; but this year is going to be different. Instead of focusing on the food and alcohol, try focusing on the real purpose of Thanksgiving – spending quality time with your family and friends. You will be surprised how much fun you can have just catching up with loved ones, while relaxing and trying to get away from the stress of life. Holidays are a time for yourself and your family and a much needed break from the hustle and bustle of everyday life. You will be empowered by the fact that you stayed clean and didn’t stuff yourself like the Thanksgiving Day turkey! How about waking up the next day feeling well rested, clean and refreshed? The best part will be not having the feeling of guilt from overeating! 

If you really think about menu planning and clean eating for Thanksgiving, clean foods options are endless and are often the foods we typically already eat. Focus your meals around organic, free range turkey, fresh veggies and salads. Add a healthy side dish or soup to round out your meal. If you are looking to add a dessert, I have a few tasty treat recipes…but remember, just because it is clean, doesn’t mean it doesn’t have calories. 

I’ve put together some recipes for your clean Thanksgiving. All ingredients should be organic, hormone and antibiotic free. Remember, portion size is key and fill yourself with veggies and turkey. Keep up the great work and empower yourself this year! Happy Thanksgiving! 

To your health, wellness and strength,

xoxo

Melissa Bowman

Soups and Sides

Roasted Butternut Squash Soup

Ingredients:

• 1/3 cup Extra Virgin OIive Oil
• 2 large butternut squash
• 1 sweet onion, cut into large chunks
• 1 bulb garlic
• 1/2 tsp rice bran oil or olive oil
• 2 cups low-sodium, low-fat chicken or vegetable stock (gluten free)
• 2 tbsp fresh lime juice
• sea salt and fresh black pepper to taste
• ground nutmeg 

Instructions:

1. Preheat oven to 350 degrees F.
2. Prepare a large roasting pan by pouring the oil into it, letting it coat the bottom.
3. Cut the squash in half and remove the seeds and string.
4. Place squash in roasting pan, cut side down. Prick the squash.
5. Using a sharp knife cut the top of the garlic bulb off and drizzle with rice brain oil.
6. Place in the roasting pan with the other vegetables.
7. Bake for 45 min - 1 hour or until tender. Remove and let stand.
8. Scrape baked squash into a large stock pot.
9. Add the roasted onion and squeeze roasted garlic flesh in as well.
10. Add chicken stock and lime juice and bring to a boil.
11. Using a hand blender, puree the soup until it is evenly smooth.
12. Ladle into soup bowls and garnish with nutmeg, salt and pepper.

Balsamic Roasted Brussels Sprouts

Ingredients:

• 1 lb of brussels sprouts
• 2-3 Tbsp olive oil
• 2-3 Tbsp Balsamic vinegar
• Course kosher salt, to taste
• Fresh ground pepper, to taste

Instructions:

1. Preheat oven to 400 degrees.
2. Clean and check brussels sprouts well, then cut in half length-wise.
3. Toss brussels sprouts with oil and vinegar and spread out into one layer on a cookie sheet.
4. Sprinkle with salt and freshly ground pepper.
5. Roast for 20-30 minutes until the brussels sprouts begin to caramelize.

Oven Roasted Brussels Sprouts with Bacon (turkey bacon for cleansers)

Prep Time: 10 minutes

Cook Time: 25 minutes

Total Time: 35 minutes

Yield: 4-6 servings

Ingredients:

• 1½ pounds Brussels sprouts
• 2 tablespoons olive oil or coconut oil or ghee
• Kosher salt and freshly ground black pepper
• 6 bacon slices, cut into 1 inch pieces

Instructions:

1. Preheat oven to 400 degrees.
2. Clean and trim Brussels sprouts and cutting any very large heads in half through the core. (It's fine if some of the outer leaves fall off – just bake those along with the rest of the sprouts. They get extra crispy and are delicious!)
3. Place the Brussels sprouts in a large bowl and drizzle with olive oil, tossing to evenly coat.
4. Pour the Brussels sprouts onto a large sheet pan (you want them to be in a single layer). Sprinkle with salt and pepper. Then evenly sprinkle the bacon pieces over the Brussels sprouts.
5. Roast in the oven for 20 to 30 minutes, turning halfway through the cooking time, until golden and lightly caramelized.

Sweet Potato (carbohydrates)

Ingredients:

• 1 medium sweet potato
• agave nectar, to taste
• cinnamon, to taste
• nutmeg, to taste

Instructions:

1. Bake sweet potato in oven until soft.
2. Add a small amount of agave nectar if desired.
3. Sprinkle with cinnamon and nutmeg.

Thanksgiving Day Quinoa (carbohydrates)

Ingredients:

• 1 cup Quinoa
• 1 medium onion (diced)
• 7-8 leaves of kale (stems removed and cut into ribbons)
• 4-5 garlic cloves (finely chopped)
• 3 tbsp olive oil (divided)
• 10 oz poached salmon (flaked)*
• 32 oz organic vegetable stock
• salt
• pepper

Instructions:

1. In a 4 quart saucepan, heat 2 tbsp of olive oil over medium high heat. 
2. When oil is shimmering, add diced onion.  Sauté onion until transparent. 
3. Add quinoa to onion mixture and stir, to toast, for 2 minutes. 
4. Add 1 cup of vegetable stock to quinoa and onions.  Stir until stock is absorbed. 
5. Once stock is absorbed, add 1 additional cup of vegetable stock.  Continue stirring until stock is absorbed. 
6. Add remaining vegetable stock in 1/2 cup intervals, stirring until all stock is absorbed.  Remove from heat.
7. While preparing the onion quinoa mixture, heat 1 tbsp of oil in a sauté pan with chopped garlic (over medium high heat). 
8. Once garlic is sizzling, add chopped kale to the pan.  Turn kale to coat with oil and garlic.  Turn kale mixture until fragrant (approximately 2 minutes).  Remove kale mixture from heat.
9. Once quinoa is complete, add kale and salmon. 
10. Stir to combine and add salt and pepper to taste.

 To Poach Salmon:

1. Fill a 4 quart saucepan with water and put salmon filet into the water. 
2. Place saucepan over high heat until water boils. 
3. Once water boils, remove pan from heat and let sit for 10 minutes. 
4. Remove fish from water and flake.

Mashed Sweet Potatoes (carbohydrates)

Ingredients:

• 2 lbs sweet potatoes (scrubbed, peeled and cut into chunks)
• 2 medium parsnips (peeled and cut into chunks)
• 1/2 tsp
• 1 pinch sea salt
• 1/4 cup low-sodium chicken stock or water
• 1 tbsp pumpkin oil
• 1/8 tsp ground nutmeg
• 1/8 tsp ground cinnamon
• white pepper, to taste

Instructions:

1. Place sweet potatoes and parsnips in a medium saucepan and cover with water.
2. Add a pinch of salt and bring to a boil over high heat.
3. Reduce heat and continue to cook for 15 to 20 minutes or until vegetables are tender. Remove from heat.
4. Drain, reserving cooking liquid.
5. Add chicken stock or water, pumpkin oil, remaining ½ tsp salt, nutmeg, cinnamon and white pepper.
6. Mash potatoes and parsnips with a potato masher until smooth. Add some of the reserved cooking liquid if the potato mixture is too stiff.
7. Transfer mashed vegetables to a casserole dish that has been lightly coated with nonfat cooking spray.
8. Cover and keep warm in a low oven. Serve hot.

Paleo Stuffing (lower carbohydrates)

Ingredients:

• 1 lb mild Italian pork or chicken sausage, casing removed
• 4 ½ cups mushrooms, diced
• 1 medium yellow onion, diced
• 6 celery stalks, diced
• 4 carrots, diced
• 1/2  cup chicken broth (use ones from Brands We Love List)
• 1 tablespoon diced fresh sage
• ½ tsp minced fresh thyme leaves
• ½ cup dried, unsweetened, unsulferd cherries, finely chopped (optional)
• ½ cup slivered almonds
• ½ tablespoon minced garlic
• 4 tablespoons ghee or coconut oil
• Sea salt and black pepper to taste

Instructions:

1. Preheat oven to 350.
2. In a large soup pot, sauté onions in coconut oil until translucent.
3. Add the sausage and brown.
4. Add the carrots, celery, mushrooms, chicken broth, cherries, almonds, sage, thyme, garlic powder, salt and pepper.
5. Mix well, bring to a simmer, and cook for 5-10 minutes or until the veggies begin to absorb the chicken broth.
6. Transfer to a large glass baking dish, cover tightly with aluminum foil and bake at 350 for 45 minutes.

Brown Rice and Apple Stuffing

Ingredients:

• 1½ cups brown rice (uncooked)
• 2 cups natural apple juice
• 1 1/2 cups water
• 2 tsp olive oil
• 1 crisp harvest apple (cored and diced)
• 1/2 cup onion (diced)
• 1/2 cup brussels sprouts (finely chopped)
• 4 cloves garlic (passed through a garlic press)
• 1 carrot (peeled and chopped fine)
• 1 cup celery (diced)
• 1/2 cup rice bran
• 1/2 cup dried cranberries, unsweetened & sulfured
• 1/3 cup raw almonds (slivered)
• 1/4 tsp dried thyme
• freshly ground black pepper, to taste

Instructions:

1. Cook rice according to package instructions using the apple juice and water for the cooking liquid.
2. Place olive oil in a large skillet over medium heat.
3. Cook all chopped fruits and vegetables in the oil until they are crisp, not soggy.
4. Add cooked brown rice, bran, cranberries, almonds, any remaining apple juice, thyme and pepper.
5. Toss well.

Green Beans with Sliced Almonds

Ingredients:

• 1 1/2 lbs snap green beans
• 1/4 cup water
• 2 tbsp raw almonds (sliced)
• 3 cloves garlic (minced)
• salt and pepper, to taste
• 1/2 lemon

Instructions:

1. Cut strings off both sides of the beans.
2. Lightly coat a medium cooking pan with olive oil.
3. Add the beans and cook on medium high until they begin to brown.
4. Add the water, cover and cook approximately 10 minutes longer. Water should evaporate and beans should be moist to the touch.
5. Add sliced almonds and cook until beans and almonds are slightly brown.
6. Remove from heat and stir in garlic, salt and pepper.
7. Squeeze lemon juice over all and serve.

Mashed “Potatoes”

Ingredients:

• 1 head cauliflower, washed, and cut into florets
• 1 Tbsp fresh rosemary, chopped
• 1 Tbsp fresh thyme, chopped
• 1 vidalia onion, chopped
• 2 Tbsp Ghee or coconut oil
• 3 cloves garlic, minced
• 1 tsp black pepper
• 1 tsp salt

Instructions:

1. Place cauliflower in a steamer basket in a large soup pot, season with salt and pepper, and steam until soft (about 10–12 minutes, test with a fork).
2. Heat 1 tablespoon of Ghee in a frying pan over medium heat.
3. Sauté onion, garlic, and herbs until onion is translucent.
4. Season with salt and pepper to taste.
5. Set aside.
6. Place steamed cauliflower into a high-speed blender or food processor.
7. Add the sautéed onion, garlic, and herbs, along with the second tablespoon of Ghee.
8. Process until smooth.
9. Garnish with a sprig of rosemary, or a sprinkling of fresh ground pepper.

Clean Eating Gravy

Ingredients:

• 2 1/4 cup chicken broth OR homemade chicken stock (divided)
• 2 tbsp millet flour or white rice flour, plus more if necessary
• 3-4 sprigs fresh thyme OR 1 tbsp dried
• several leaves fresh sage OR 1 tsp dried
• salt and pepper

Instructions:

1. In a small saucepan, bring 2 cups chicken broth or stock to a boil over medium-low heat.
2. While broth is heating, combine remaining broth with 2 tbsp millet or rice flour in a small bowl or mug.
3. Stir thoroughly, adding more flour as necessary until thick liquid that's still pourable.
4. When broth in pan starts to boil, reduce heat to low and slowly add the flour-broth mixture and herbs.
5. Season generously with salt and pepper.
6. Stir constantly for a few minutes to ensure that lumps don't develop.
7. Gravy should be bubbling gently; if it isn't, raise or lower heat as necessary.
8. Cook to reduce to desired consistency and thickness.
9. Taste for salt and pepper and adjust as necessary.

Desserts

Vegan Pumpkin Pie (carbohydrate)

Ingredients:

• 3 cup pumpkin or squash puree (from a 2 1/2-3 lb squash, or canned)
• 1 cup almond milk or rice milk (unsweetened)
• 4 tsp coconut oil (melted)
• 1/2 tsp stevia extract powder
• 2 tbsp arrowroot starch/flour
• 1 tsp agar powder (NOT flakes)
• 1/2 tsp salt
• 1 tsp vanilla extract
• 2 tbsp mesquite flour
• 1/4 tsp allspice
• 1/4 tsp cardamom OR 3/4 tsp cinnamon
• 3/4 tsp ginger
• 1/4 tsp nutmeg

Instructions:

1. Heat oven to 400 degrees F.
2. Make puree by placing cooked squash/pumpkin in a food processor/blender, and pureeing until totally smooth.
3. Add milk, oil, stevia, arrowroot, agar powder, salt, vanilla, and spices to blender, and blend again until totally smooth and well incorporated.
4. Pour pumpkin mixture into prepared crust and bake for 1 hour and 10 minutes.
5. Remove from oven and let cool slightly in pan on wire rack before filling with pumpkin mixture.

* See Crunchy Pie Crust recipe

Gluten-Free Crunchy Pie Crust

Ingredients:

• 1/2 cup raw sunflower seeds
• 1/2 cup raw cashews (or almonds, hazelnuts or other nut/seed)
• 1/2 cup arrowroot flour/starch
• 1/2 cup teff flour (or amaranth flour)
• 1 tbsp mesquite flour OR 3/4 tsp cinnamon
• 1/8 tsp sea salt
• 3 tsp coconut oil (melted)
• 2 tbsp cold water

Instructions:

1. Heat oven to 400* degrees F.
2. Oil a 9" pie pan
3. Grind nuts and seeds in a blender/food processor until finely ground (a few chunks are okay).
4. Mix together ground nuts/seeds, arrowroot, teff, mesquite/cinnamon, and salt in a large bowl until well mixed.
5. Add coconut oil, and toss to evenly coat mixture with oil.
6. Add water bit by bit, until a coarse, dry dough forms. If it seems really dry and won't stick together, add a little more cold water.
7. Pat into prepared pie tin into a crust about 1/4" thick, and then place in the oven for about 7-8 minutes.
8. Remove crust from the oven, and let cool slightly in pan on wire rack before adding filling.

Dairy-Free Cashew Whipped Cream

Ingredients:

• 3/4 cup raw cashews
• 3/4 cup almond milk or rice milk (unsweetened)
• 1/4 tsp agar powder
• pinch salt
• pinch stevia powder
• 1 tsbp water
• 1/4 tsp vanilla extract

Instructions:

1. Sprinkle agar powder over 1/2 cup of non-dairy milk in a small saucepan.
2. Bring to a boil, whisking until powder is totally dissolved, about 5 minutes.
3. Add to blender with cashews, additional 1/4 cup milk, vanilla, and salt. Add water as needed to get things flowing.
4. Once smooth, add stevia powder to taste.
5. Chill in refrigerator for about 2 hours, mixture will firm up.

Sweet Potato Smoothie

Ingredients:

• 1 sweet potato (baked, peeled and sliced)
• 1-2 cups almond milk or rice milk (unsweetened)
• 1/2 - 1 tsp cinnamon
• 1 tbsp agave nectar
• 1 scoop vanilla PhysioMeal powder
• 1-2 scoops PhysioCleanse (depending on your day)

Instructions:

1. Bake sweet potato until soft, not mushy.
2. Peel sweet potato and mix with all other ingredients in a blender.
3. For thicker consistency, add less milk, for thinner consistency, add more milk.
4. Add powders.