Clean 14 Program

Clean 14

Clean 14 was designed for individuals, families, teams or corporations to jumpstart their health. The 14 day program consists of diet and lifestyle changes that reduce stress and inflammation and promote energy, sleep and overall vitality. The nutritional supplement portion of the program can be individualized based on your toxic exposures or health challenges.
Potential benefits from the program include:

  • Improved Energy
  • Better Sleep
  • Clearer Skin
  • Improved Moods and Mental Clarity
  • Weight Loss
  • Decreased Pain Levels
  • Improved Digestion
  • Allergy Reduction
  • Improved Immune Function

It is gentle enough to be repeated multiple times a year or for health challenges as a safe and effective cleanse or detox program.

For more details call today: 407 644-2990

Clean 14 Recipes

Our Clean 14 recipes were created by Alexa Schmidt, MS, BCN, Neurotherapist at WFH. Click her name to visit her biography to learn more about the amazing work that Alexa does!

Key:

Egg Free – EG        Dairy Free – DF          Gluten Free – GF          Vegan – V

Power Smoothie (EF, DF, GF, V)

  • 1 scoop of vegan protein powder of choice (Whole Protein Lite Vegan or Pure Vegan)
  • 1 cup of frozen berries (Our favorite is Wyman’s Brand w/ blueberries, strawberries, cherries and kale)
  • 1/2 ripe avocado
  • roughly 2 cups of water (depending on how thick or thin you prefer your smoothie)

Blend all ingredients together adding more water if needed. If the frozen berry mix you choose does not have kale like our favorite does, we recommend adding additional greens like spinach or kale (fresh or frozen).

Veg-d Out Toast (EF, DF, V, GF if made with GF bread)

  • Gluten-free bread or sprouted bread of choice
  • scoop of hummus of choice
  • 1/2 avocado
  • lemon juice
  • salt and pepper
  • drizzle of Sriracha or desired spicy topping

Toast bread and spread hummus to desired amount. Top hummus with avocado, squeeze of lemon, season with salt and pepper to taste and drizzle a little hot sauce if you like heat. We love Sriracha with this flavor combo!

Overnight Super Oats (EF, DF, GF, V)

– 1 ripe banana, mashed (the riper/spottier the better)
– 2 tablespoons chia seeds
– 1/3 cup gluten free oats
– 1/4 teaspoon cinnamon
– 2/3 cup coconut milk (or plant based milk of choice)
– 1/3 cup water
– For garnish: nuts of choice, pepita seeds, hemp hearts, cinnamon, toasted coconut, nut butter, spices (cinnamon, ginger)

Directions:

The night before: Grab a medium bowl and mash the banana until smooth. Now stir in the chia, oats, cinnamon, milk, and water until combined. Cover and refrigerate overnight.

In the morning: Scoop the oat mixture into a medium pot. Increase heat to medium-high and bring to a simmer. Reduce heat immediately to medium-low, and stir frequently until heated throughout and thickened. Pour oats into bowl. Garnish with your desired toppings.

Alexa’s Vegan “Faux-gurt” (EF, DF, V, GF)

Ingredients

  • 2 cups thawed Young Thai Coconut Meat (Whole Foods frozen section)
  • 1/2 cup coconut water
  • 1 tablespoon fresh lemon juice
  • Pinch of fine grain sea salt
  • Sweetener, to taste (we use honey or sometimes no sweetener for a tangier flavor)

Directions

Add all ingredients into a high-speed blender and blend on low, gradually increasing the speed to high, until super smooth. Keep blending until it’s not grainy anymore. Adjust sweetness to taste by adding sweetener if desired and blending again. We add a tablespoon of honey or Sugar in the Raw then blend on high.

Spoon the yogurt into an air-tight container and chill in the fridge for at least a couple hours.

Enjoy alone or with fresh fruit. We like blending down blueberries or strawberries and then reducing them on the stove until thick. It creates a fresh, fruit sauce topping. This yogurt is also a great dessert option or when you get a sweet craving! It lasts a few days in the fridge in an air-tight container!

Hummus of choice with veggies like carrots, peppers, cucumbers or gluten free crackers (EF, DF, GF, V)

Chickpea and Avocado Salad (EF, DF, GF, V)

Ingredients

  • 1 can chickpeas, rinsed and drained
  • 2 avocados, diced
  • 1/3 cup chopped cilantro
  • 2tbsp green onion, thinly sliced
  • Juice of 1 lime
  • Salt and pepper, to taste
  • Optional dairy addition: 1/3 cup crumbled feta

Combine ingredients together gently without mashing avocado. Enjoy as side dish or hearty snack.

Buffalo Cauliflower “Wings” (EF, DF, GF, V)

Ingredients

  • 1 head of cauliflower (approx. 4 cups)
  • ½ cup milk (for vegan: use water or almond or coconut milk)
  • ½ cup water
  • ¾ cup all-purpose gluten-free flour
  • 2 tsp garlic powder
  • 1 tsp cumin
  • 1 tsp of paprika
  • ¼ tsp salt
  • ¼ tsp ground pepper
  • 1 cup Frank’s Red-Hot Sauce
  • 1 tbsp butter (for vegan: use earth balance olive oil spread)

Directions

Line baking sheet with parchment paper or grease very well with oil. Preheat your oven to 425.

Wash and cut cauliflower head into bite sized pieces/florets.

Mix the milk/water/flour and spices in a medium mixing bowl (set aside the hot sauce and butter for later). Mix until the batter is thick and is able to coat the cauliflower without dripping.

Dip the cauliflower in the batter. You can do this one by one or in batches. shake off excess batter before placing cauliflower on the baking sheet. Lay the cauliflower single layer on the baking sheet.

Bake for 20-25 minutes until golden brown, flipping the florets over half way through to get all sides golden brown and crispy.

While the cauliflower is baking, in a small saucepan on low heat melt butter and mix in hot sauce. Remove from the heat just as it starts to melt. Stir together and set aside.

Once the cauliflower is done its first bake in the batter, remove them from the oven and put all the baked florets into a mixing bowl with the wing sauce and toss to coat evenly. Return cauliflower to baking sheet and bake in the oven for another 20-25minutes. Serve with dipping sauce, use as a topping on salad or even make tacos with the spicy cauliflower.

Cauliflower Rice (EF, DF, GF, V)

Use in stir fry recipes, side dishes and even homemade “Chipotle” style burrito bowls for a Mexican dinner night!

Wash and thoroughly dry cauliflower, then remove all greens and cut into 4 even sections

With a box grater, use the medium-sized holes (the side commonly used to grate cheese), to grate the cauliflower into the size of rice, leaving any large, tough stems behind.

Transfer to a clean towel or paper towel and press to remove any excess moisture, which can make your dish soggy.

Once you have your cauliflower rice, it’s easy to cook! Simply sauté in a large skillet over medium heat in 1 Tbsp oil. Cover with a lid so the cauliflower steams and becomes more tender. Cook for a total of 5-8 minutes, then season as desired (such as with soy sauce or salt and pepper).

Use cauliflower rice in all recipes that call for rice!

Curry Kale Soup (EF, DF, GF, V)

Ingredients

  • 5-6 cups of cauliflower florets (about 3-4 cups when “riced’)
  • 2- 3 tbsp curry powder or curry seasoning (turmeric is usually included in the curry seasoning/powder)
  • 1 tsp garlic powder
  • 1/2 tsp cumin
  • 1/2 tsp paprika
  • 1/4 tsp sea salt
  • 2-3 tbsp olive oil for roasting
  • 3/4 cup red onion chopped
  • 1 tsp minced garlic
  • 2 tsp olive oil or avocado oil
  • 8 kale leaves with stems removed and chopped
  • 2 cups (5oz) chopped carrots
  • 4 cups broth (vegetable or chicken if not vegan)
  • 1 cup coconut milk
  • 1/2 tsp red pepper or chili flakes (use less if you don’t want as spicy)
  • 1/2 tsp black pepper
  • salt to taste after cooked

Directions

Preheat oven to 400F.

In a small bowl, toss your cauliflower florets with the curry powder, garlic powder, cumin, paprika, salt, and 3 tbsp oil.

Spread the cauliflower florets on a baking dish or roasting pan. Place in oven and roast for 20 -22 minutes until tender but not overcooked, slightly under cooked.

Remove and set aside.

While the cauliflower is cooling, chop the rest of your veggies.

Next place cauliflower florets in a food processor or blender and pulse a few times until the cauliflower is “riced.”

Once all the cauliflower is riced and kale/veggies are chopped, prepare your cooking pot.

Place onion, 2 tsp oil, and minced garlic in large stock pot. Sauté for 5 minutes.

Next add in your broth, milk, veggies, cauliflower “rice,” and the red chili pepper and black pepper.

Bring to a quick boil, then simmer for another 20 minutes or so until veggies are all cooked.

Add dash of sea salt if desired.

Mediterranean Quinoa (EF, DF, GF, V)

Ingredients

  • 3 tablespoons freshly squeezed lemon juice
  • 1 tablespoon red wine vinegar
  • 1/4 teaspoon dried oregano
  • 1 clove garlic, smashed and finely chopped
  • Salt and black pepper
  • 1/4 cup olive oil
  • 1 cup quinoa
  • 2 cups red and yellow grape tomatoes, halved
  • 1 cup pitted Kalamata olives
  • 2 green onions thinly sliced
  • 1 jar roasted red peppers
  • 1 small red onion, halved and thinly sliced
  • 1/2 English cucumber chopped

Directions

Whisk together the lemon juice, vinegar, oregano, garlic and some salt and pepper in a small bowl. Slowly whisk in the oil until mixed well. Let sit at room temperature while you make the rest of the dish.

Rinse the quinoa in a strainer, combine the quinoa, 2 cups water, 1 teaspoon salt and 1/4 teaspoon pepper in a small saucepan, bring to a boil and cook until the quinoa is done, about 15 minutes.

Transfer to a bowl, fluff with a fork and let sit for 5 minutes to cool slightly. Add the tomatoes, olives, green onions, peppers, red onions, cucumbers and dressing and toss to coat. I like eating this warm as well as covering and refrigerating overnight. Great for dinner and then lunch the next day! If you are a meat eater, this can be served with animal protein as well.

Key:

Egg Free – EG        Dairy Free – DF          Gluten Free – GF          Vegan – V

Zoodles with Avocado Pesto (EF, DF, GF, V)

Ingredients

  • 2 large zucchini, spiralized
  • 1 Tbsp olive oil

For the Sauce:

  • 2 ripe avocados
  • 1 cup fresh basil leaves
  • 3 cloves garlic
  • 1/4 cup pine nuts
  • 2 Tbsp lemon juice
  • 1/2 tsp. sea salt
  • 1/4 cup olive oil
  • Cracked black pepper, to taste

Directions

Spiralize your zucchini and set aside on paper towels so that any excess water is soaked up.

In a food processor, add avocados, basil leaves, garlic, pine nuts, lemon juice and sea salt and pulse until finely chopped. Then with the motor still running, add olive oil in a slow stream until emulsified and creamy.

Drizzle olive oil in a large skillet over medium high heat then add zucchini noodles, cooking for about 1 to 2 minutes until tender.

Add zucchini noodles to a large bowl and toss with avocado pesto. Season with cracked pepper and enjoy!

Store bought pesto can be used in place of making your own, just add avocado and lemon juice to blend.

If you are a meat eater, this dish can be made with animal protein as well.

Kitchen Sink Scrambled Eggs (P, GF, DF)

Ingredients

  • 2 tbsp. cooking oil of choice
  • 1/2 onion finely chopped
  • 1/2 bell pepper cut into strips
  • 1 cup sliced mushrooms
  • 1 cup chopped greens (kale, spinach or mustard greens)
  • 6 large egg whites
  • 1 avocado
  • salt & pepper

Directions

Heat skillet with cooking oil to medium heat. Add onion, bell pepper, and mushrooms cooking until onions are translucent, 4-5 min. Stir in greens and cook until they wilt. Add the eggs and cook until scrambled to desire. Remove from heat, top with avocado and season with salt and pepper.

Breakfast Skillet (P, DF, GF, EF)

Ingredients

  • 1 lb. breakfast sausage
  • 1 medium sweet potato, cubed small (2 cups)
  • ½ lb. brussels sprouts, quartered (2 cups)
  • 1 bell pepper, diced (1 cup)
  • ½ small red onion, sliced (1/2 cup)
  • 2 garlic cloves, minced
  • 1 Tbsp. avocado oil ghee or butter

Directions

Brown sausage in a skillet on medium high heat, about 10 minutes.

Once cooked through, transfer to a paper towel-lined plate.

In the same skillet on medium heat, add sweet potatoes and Brussels sprouts. Cover and cook for 5 minutes then uncover and cook for another 5 minutes stirring occasionally throughout the entire time. If veggies begin to stick, add ghee to grease the skillet.

Add peppers, onion, and garlic to the skillet and cooked uncovered for 8-10 minutes.

Lastly stir in the sausage, heat through, and serve.

Can be made meatless or served/topped with eggs if desired

Sweet Potato Chicken Poppers (P, EF, DF, GF)

Ingredients

  • 1 lb. ground chicken
  • 2 cups raw (not cooked) sweet potato, finely grated
  • 2 tbsp. coconut oil + 1 tsp for greasing the baking sheet
  • 2 tbsp. coconut flour
  • 2-3 sprigs green onion finely chopped
  • 1 tbsp. garlic powder
  • 1 tbsp. onion powder
  • 1 tsp sea salt
  • 1 tsp paprika or chili powder

 

Directions

Preheat the oven to 400 F and lightly grease a lined baking sheet with coconut oil

Take the raw sweet potato and squeeze it with a paper towel or cheese cloth to remove any excess liquid

Then, combine all of the ingredients in a large mixing bowl thoroughly

Begin rolling the mixture into small, slightly flattened poppers about one inch in diameter (you’ll have about 20-22 poppers) and place them on the cooking sheet

Place in the oven for 25-28 minutes, flipping half way through

Crisp further in a pan or place under the broiler if desired for 1-2 minutes to crisp further

Remove from the oven when thoroughly cooked through

Allow to cool and serve with your favorite sauce!

These are made for dipping so pair them with guacamole, ketchup, mustard, etc.!

Mediterranean Tuna (EF, DF, GF, P)

Ingredients

  • 1 in can wild solid white albacore tuna water drained
  • 2 tablespoons capers
  • 8 Kalamata olives sliced
  • 1/4 cup diced roasted red peppers
  • 1 tablespoon lemon juice
  • 2 tablespoons olive oil
  • 1 Tablespoon chopped fresh flat-leaf parsley (optional)
  • salt and pepper to taste

Directions

Add all ingredients to a mixing bowl, and use a fork to flake apart the tuna and mix together.

Serve immediately, or refrigerate leftovers. Can also be served in lettuce wraps or over a salad.

Spaghetti Squash Bolognese (P, EF, DF, GF) – dish can be made meat free for vegan option

Ingredients

  • 1 large spaghetti squash
  • 1 tbsp. coconut oil
  • 1 medium yellow onion
  • 2 medium carrots
  • 2 celery stalks
  • 1 lb. ground beef
  • 2 cloves of garlic, minced
  • 1 tsp. oregano
  • 1 15 oz. can diced tomatoes
  • 1 cup chicken or beef broth
  • 1 cup red wine OR 1 cup broth mixed with 1 tbsp. balsamic vinegar
  • 3 tbsp. tomato paste
  • 1 tbsp. olive oil
  • salt & pepper

Directions

Preheat oven to 400 degrees, place squash on baking sheet and prick all over with a knife. Bake for 1 hour or until easily pierced with knife.

Make Bolognese: heat coconut oil in skillet, add onion, carrots and celery. Cook for 6-8 min. Add beef and cook thoroughly. Add garlic and oregano, sauté for 1 min. Add tomatoes, broth, wine, and tomato paste. Stir and bring to a simmer until thickened (about 30 min.) Season with salt and pepper to taste.

When squash is cooked, cut in half, scoop out seeds and rake the squash to create spaghetti like strands. Drizzle with olive oil, salt and pepper. Serve squash with Bolognese, enjoy!

Chicken Chowder (P, DF, GF, EF)

Ingredients

  • 1/2 tsp. salt
  • 1/2 tsp. cumin
  • 1/4 tsp. paprika
  • 1/8 tsp. cayenne
  • 1 lb. boneless chicken thighs
  • 1-quart chicken or vegetable stock
  • 2 medium sweet potatoes, cubed 1 in.
  • 1 head broccoli cut into 1 in. pieces (save stems)
  • 2 cloves of garlic
  • 1 jalapeño chopped
  • 1 14.5 oz. can coconut milk
  • 1 tbsp. fresh cilantro, minced
  • 1 lime
  • 1/2 small red onion, finely chopped

Directions

Mix spices together in small bowl. Season chicken thighs with mixture. Place chicken in a baking dish and roast for 20 min. Remove chicken and let rest for 5 min. and cut into cubes.

While chicken is roasting, add broth to medium pot. Bring to a boil, add sweet potatoes and cook over high heat until tender, about 10 min. Remove sweet potatoes and set aside. Add the broccoli stems, garlic and jalapeño to the broth. Boil on medium heat for about 15 min. Add the broccoli heads (florets) and coconut milk, boiling until broccoli is very tender. Remove pot from heat.

Transfer broth and vegetables from the pot to a food processor or blender. Blend until smooth then place mixture back in the pot adding the cooked chicken, sweet potatoes and cilantro. Return to medium heat stirring for 2 min.

Finish with fresh lime juice and chopped red onion.

Thai Chicken & Zucchini Meatballs (P, DF, GF, EF)

Ingredients

For Meatballs:

  • 2 lbs. ground chicken
  • 1 cup zucchini, shredded & liquid squeezed out
  • 1 tbsp. fish sauce
  • 1/4 cup green onions, finely chopped
  • 2 tbsp. basil, finely chopped
  • 2 tsp ginger, grated
  • 2 garlic cloves, grated
  • 1 tsp red curry paste
  • 2 tbsp. light coconut milk
  • 1/8 tsp red pepper flakes
  • Cooking spray

For the Sauce:

  • 1 + 1/2 cup coconut milk canned
  • 3 tbsp. tomato paste
  • 1 tsp red curry paste
  • 1 tsp fish sauce
  • 1/8 tsp red pepper flakes more to taste
  • Lime juice

Directions

In a medium bowl, combine meatball ingredients and mix with your hands thoroughly.

Make meatballs by spooning heaping 1 tbsp. of mixture and rolling between your hands.

Lay on a cutting board or plate. Set aside.

In a small bowl, whisk together sauce ingredients and set aside.

Preheat large skillet on medium-high heat and spray with cooking spray. Add meatballs and cook until brown or for 2-3 minutes, turning a few times. No need to cook the meatballs through.

Add the sauce, reduce heat to medium and simmer for 15 minutes, uncovered. Serve with cauliflower rice or cauliflower mash. Add garnish like fresh cilantro and green onions.

Storage Instructions: Refrigerate covered for up to 3 days. Freeze in an air tight container for up to 3 months.

Lettuce Wrap ANYTHING (P, DF, GF, EF, V)

Make any protein you like and wrap it in butter leaf lettuce with all your favorite toppings! Some ideas are:

Wrapped burgers, tacos, chicken salad, Mediterranean tuna, hummus with avocado and fresh veggies!

Superfood One Pan Meal (P, DF, GF, EF)

Ingredients

  • 3 to 4 salmon fillets
  • 2 cups brussels sprouts (quartered)
  • 1 cup fresh blueberry (to be mashed)
  • 1/4 to 1/3 cup chopped fresh basil
  • 1/4 to 1/3 olive oil
  • 3 tbsp. balsamic vinegar
  • 2 cloves or 1 tsp minced garlic
  • 1/4 to 1/2 tsp black pepper
  • Sea Salt
  • 1 Lemon juiced (save juiced slices)

Directions

Preheat oven to 400F

Clean your salmon fillets and place on lined baking sheet.

Clean and chop your brussels sprouts. Place on pan with salmon.

Generously sprinkle sea salt on top of salmon and veggies. Set aside.

Next, place your blueberry in a bowl. Mash with fork a bit.

Add in 1/4 cup olive oil, 1/4 tsp salt/pepper, your basil, garlic, and balsamic vinegar.

Mix all together.

Drizzle another 2 -3 tbsp. olive oil over your salmon and brussels sprouts.

Spoon the balsamic basil blueberry mix over salmon fillets.

Squeeze fresh lemon on top of salmon and veggies. Place lemon slices on top of veggies on the sheet pan.

Sprinkle with extra black pepper.

Place in oven for 15 minutes.

Broil for 1 -2 minutes extra to make brussels sprouts and baked salmon skin extra crispy.

Remove from oven.

Serve and enjoy!

This recipe can also be made without the fruit if you want something very simple. Just utilize the herbs and lemon juice for a classic protein and veggie one pan meal!

Office Contact Details

Whole Family Healthcare
1201 Louisiana Ave. Ste. E.
Winter Park, FL. 32789
407-644-2990

Socialize

googleplus-square
jellygreen-youtube-webtreats
yelp-s
facebook-wfh

Office Hours

Monday 9 – 5
Tuesday 9 – 7
Wednesday 9 – 5
Thursday 9 – 6
Friday 9 – 2