Oct 12 • THE VELVET KITCHEN - Recipes
Recovery Phase Food List
We've done the hard part ... now we have to ease our way back into eating. We did the most, so please read this food list especially the notes as there are still many foods we should be avoiding.
Focus: This is the most intensive phase of the Liver Detox. Your liver is releasing built-up toxins
into the bloodstream. Foods during the recovery phase must be extremely gentle, non-inflammatory, and easy to digest.
🥦 VEGETABLES
✅ Allowed (freely):
• Steamed leafy greens (kale, spinach, collards, chard)
• Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts)
• Zucchini, squash, carrots, beets (lightly steamed or roasted)
• Cucumbers, celery
• Small amounts of garlic, onion, or leeks (gentle on liver)
❌ Avoid:
• Raw vegetables in excess (can slow digestion)
• Nightshades (tomatoes, eggplant, peppers, white potatoes)
• Canned, fried, or pickled vegetables
🍎 FRUITS
✅ Allowed (moderation):
• Apples, pears, berries (high in fiber and antioxidants)
• Citrus (especially lemon and grapefruit to support liver)
• Watermelon, cantaloupe
• Fresh or frozen only
❌ Avoid:
• Tropical fruits high in sugar (pineapple, mango, papaya)
• Dried fruits or fruit juices
• Canned fruits or fruit in syrup
🥩 MEAT
✅ Allowed (sparingly):
• Organic chicken or turkey, baked or steamed (no more than 1–2x this week)
• White fish (cod, flounder, sole) — only if feeling weak or lightheaded
❌ Avoid:
• Red meat, pork, lamb, goat
• Shellfish or bottom feeders
• Processed meats
• Any fried or heavily seasoned meats
🥚 EGGS & DAIRY
✅ Allowed (very limited):
• Soft-boiled organic eggs (max 2 this week)
• Unsweetened oat or almond milk (minimal ingredients)
❌ Avoid:
• All dairy (milk, cheese, yogurt, butter)
• Fermented dairy
• Plant milks with additives or sweeteners
🥣 GRAINS
✅ Allowed:
• Quinoa, millet, amaranth (light portions)
• Brown or wild rice (1/2 cup max per day)
• Plain rice cakes or seed crackers
❌ Avoid:
• All gluten-containing grains (wheat, rye, barley)
• Bread, pasta, baked goods
• Granola, muesli, or processed cereals
🌰 FATS & OILS
✅ Allowed (very limited):
• Cold-pressed olive oil (1 tsp per day max)
• Avocado (¼ per day max)
❌ Avoid:
• Coconut oil, ghee, butter
• All nuts, seeds, and nut butters
• Heavy oils, sauces, or dressings
🥤 BEVERAGES
✅ Allowed:
• Spring water (room temp or warm)
• Herbal detox recovery teas blends only
• Lemon water (morning only)
❌ Avoid:
• Coffee, caffeinated teas
• Store-bought juices or smoothies
• Alcohol
• Distilled or sparkling water
🍬 SWEETENERS & SNACKS
✅ Allowed (if needed):
• ¼ tsp raw honey or maple syrup (only if feeling weak)
❌ Avoid:
• All sugar and sugar substitutes
• Candy, chocolate, packaged snacks
• Protein bars, granola bars, mints
🫘 BEANS & LEGUMES
Focus: During the Liver Recovery Phase, the body is repairing the gallbladder and bile
ducts. Beans and legumes are fiber-dense and harder to break down, which can
overstimulate the digestive system at a time when it needs to rest.
✅ Allowed (very limited):
• Red lentils — only if well-cooked, blended, and eaten in very small amounts for
grounding
❌ Avoid:
• All other beans and legumes (black beans, kidney, chickpeas, soy, etc.)
• Canned or seasoned legumes
• Lentil-based soups or dips
• Hummus or bean spreads
Note: You’ll be able to reintroduce legumes gently.
🌰 NUTS & SEEDS
Focus: Nuts and seeds contain oils and compounds that require extra bile and enzyme
output to digest. During this phase, the liver and gallbladder are recalibrating —
minimizing digestive load supports deeper healing.
❌ Avoid entirely this week:
• All nuts (almonds, walnuts, cashews, peanuts, etc.)
• All seeds (chia, flax, sunflower, pumpkin, etc.)
• Nut butters or trail mixes
• Protein bars or smoothies with nut/seed ingredients
Note: These can be reintroduced gradually beginning with soaked or sprouted options if needed.
SEASONINGS
✅ Allowed:
• Fresh garlic and ginger
• Turmeric
• Fresh herbs (parsley, cilantro, dill)
• Black pepper
• Lemon juice
• Cumin
• Coriander
• Fennel seeds
• Sea salt (small amount only)
❌ Avoid:
• Anything spicy or fermented
• Salt-heavy or processed seasonings
• Any premade sauces or dressings
• Vinegar (excluding lemon juice)
Note: Seasonings should be minimal during this phase to give kidneys and liver a true
rest.
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Recovery Phase Food List
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