Reset for the Holidays with Our 3-Day Pretox

Speed up your morning routine with a low-maintenance breakfast made the night before. Studies show frozen blueberries have considerably greater polyphenol concentrations than fresh, while most other nutrient levels are comparable between the two. Walnuts deliver a one-two punch of crunch and nutrition: They are a top nut for brain health thanks to the powerful combination of omega-3 fats, vitamin E, and antioxidants.

This plant-powered salad delivers over 50% of your daily fiber and one-third of your daily potassium goal. Butternut squash is an excellent source of eye-healthy vitamin A and a good source of immune-boosting vitamin C and blood pressure–supporting potassium.

Turmeric abounds with natural medicinal properties. Curcumin, the bright yellow polyphenol compound found in the spice, has anti-inflammatory and antioxidant effects that promote weight loss, lower risk of heart disease, and improve blood sugar control. Here, we use turmeric to add warm, earthy notes to roasted chicken. The Greek yogurt acts as a barrier to lock in moisture while the chicken bakes. Roast the chicken and Brussels sprouts on the same pan for ease and convenience.

Frittatas are some of the most efficient vehicles for leftover vegetables. Here, we combine roasted butternut squash with quick-cooking kale for a fiber-rich breakfast duo. A touch of dairy lends custard-like creaminess to the egg mixture.

Curcumin, the bright yellow polyphenol compound found in turmeric, has anti-inflammatory and antioxidant effects. Preliminary research suggests curcumin may promote weight loss, lower risk of heart disease, and improve blood sugar control. Use a red bell pepper for 8 times more beta-carotene and 1.5 times more vitamin C than green.

Aim to eat salmon (or other fatty fish) twice a week to maximize your heart-protective and brain-boosting benefits. Salmon is particularly rich in the omega-3 fatty acid DHA, which can slow plaque buildup in your arteries.

Smoothies are a great way to front-load your day with produce and nutrition. Just one serving of this power breakfast offers about two-thirds of the day’s calcium and nearly a quarter of potassium in a low-calorie package. Chia seeds amp up fiber and protein, plus they’re one of the richest plant sources of heart-healthy alpha-linoleic acid (an omega-3 fatty acid).

Our tasty riff on crab cakes adds oomph to omega-3-rich pouched tuna. For extra flavor, drizzle with any remaining All-Purpose Tahini Dressing you have on hand. We use old-fashioned rolled oats in place of breadcrumbs to sneak in some whole grains.

This 10-minute dinner features the power trio of protein-packed legumes, seeds, and crisp greens. Quinoa is one of the few plant-based sources of complete protein, containing all nine essential amino acids. The runny, nutrient-rich egg yolk doubles as a silky dressing in this vegetarian main.