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Fall Clean Up Your Colon Balance Your pH

“Keeping your body healthy is an expression of gratitude to the

whole cosmos – the trees, the clouds, everything." - Thich Nhat Hanh

To me autumn has always felt as if a new year is beginning; the relaxing

summer comes to an end and we return to our more rigorous rituals and

routines at school or work. This can be the perfect time to create new habits

for the coming year. It is the perfect time to cleanse the body and mind of

toxins and negative patterns that do not serve our higher goals.

Cleansing is your opportunity to slow down, to give your body a rest by

taking in simple foods that digest quickly and easily. By quieting what is

coming into your body you will activate your systems of detoxification and

elimination resulting in the benefits of weight loss, more energy, improved

immunity and mental clarity.

Autumn offers a bounty of grounding and nourishing fruits and vegetables

that are just what your body needs for a gentle, soothing, and warming

purification.

Autumn is the season to clean up so you are prepared for the holidays and

the cold months ahead. It’s your time to savor the abundance of what you

have harvested in the spring and summer months and to focus on the health

of two of your major organs of elimination – the lungs and the colon.

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By supporting these organs you tap into your innate ability to replenish and

renew yourself and your immunity for the winter months. You can shed

years of built-up acidic toxins and debris that are slowing you down and

impacting your energy. Mostly, you’ll savor the delicious meals that

simultaneously entice, fulfill and cleanse your system. The alkaline foods in

this cleanse will lower the acidity in your body and bring you back into

balance. Seasonal cleansing is one key to restoration. It’s your ticket to a

thriving body.

Joseph Campbell

“We must be willing to let go of the life we’ve planned to have the life that is waiting for us.”

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Daily Protocol Fall 2015

Remember to do the “4 Square Breathing” before each meal to relax and wake up your

digestion. Drink plenty of water or herbal teas throughout the day in addition to what is

listed here to stay properly hydrated. Snack to support your blood sugar. You do not

want to go hungry nor do you want to eat too much. Stop eating when you are 80% full

leave 20% empty for digestion. Don’t top off your tummy. Rest if needed!

Wake Up Lunch 12 oz water with 2-4 oz aloe vera 8 oz water with lemon juice 5-10 chlorella tablets 15 minutes before lunch

Body brushing before shower 4 Square Breathing Process Quick and Easy Ayurveda Oil Massage Lunch

Tapping into Gratitude 2-4 Tb fermented vegetables Fill Your Body with Light Meditation 10 minute walk to help digestion

Pre- Breakfast Mid-Afternoon 8 oz water with juice of 1 lemon (2 hours after lunch) Morning Latte with 1 Tb gelatin Right Nostril Breathing

snack (optional)

Breakfast Dinner (by 7pm)

(1-2 hours after pre-breakfast) 8 oz water with 1 Tb apple cider 4 Square Breathing Process vinegar 15 minutes before dinner Morning meal 4 Square Breathing Process

1 probiotic 1 probiotic Dinner 2-4 Tb fermented vegetables

Mid-Morning Evening Snack (only if needed)

(2 hours after lunch) Alkaline Bath

Snack (optional)

Drink Lemon Water Bed Time (by 10pm if possible)

Throughout The Day 1 -2 caps Intestinal Draw (optional)

OR

Herbal tea with 1 Tb gelatin

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“When gratitude replaces judgment, peace spreads

throughout your body, gentleness embraces your soul and wisdom fills your mind ” Neale Donald Walsh

“Being grateful for your health ensures that you will continue to receive more health to be grateful for, and at

the same time it eliminates stress and tension in your body and mind” Rhonda Byrne

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Sample Menu

These are guidelines to show you what 5 days of your cleanse could look like. The

main meal of the day is at lunch for a deeper cleanse. In this Sample Menu we are

moving into lighter foods as the week progresses for a deeper cleanse.. You don’t

have to follow this exactly but you can if you want. You decide what is best for

your body. This Menu is here to follow or use it to inspire your own individual

plan. Most importantly enjoy it!

These recipes are written for 2-4 people. In this menu we cook once and eat twice.

Left overs are used the next day so you have less to cook. The food is delicious,

you can share it with your family even if they are not doing the cleanse with you.

This is not a calorie restrictive program, make additional dishes if necessary.

If you need snacks the easiest thing to do is buy some of the recommended snacks

to keep the food prep down. I have written in the Chocolate Chia Pudding as a

snack if you want to prepare it on Sunday. Snacks are optional.

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Sample Menu

Day 1 Day 2 Wake up: aloe vera/water drink Wake up: aloe vera/water drink Pre-breakfast: Matcha Latte Pre-breakfast: Cacao Maca Latte Breakfast: Pumpkin Apple Porridge Breakfast: Pear Coconut Smoothie

Snack: (optional) handful of Brazil nuts Snack: (optional) Sea Snax* Lunch: Moroccan Chick Pea Tagine Lunch: Left over Moroccan Tagine

2 Tb sauerkraut 2 Tb sauerkraut Snack: (optional) Choc Chia Pudding Snack: (optional) Chocolate Chia Pudding

Dinner: Broccoli Mushroom Soup Dinner: Fall Nori Rolls or salad Salad w/Sesame Ginger Vinaigrette Baked Sweet Potato 2 Tb sauerkraut 2 Tb sauerkraut

Day 3 Day 4 Wake up: aloe vera/water drink Wake up: aloe vera/water drink

Pre-breakfast: Matcha Latte Pre-breakfast: Cacao Maca Latte Breakfast: Pumpkin Apple Porridge Breakfast: Pear Coconut Smoothie Snack: (optional) handful of Brazil nuts Snack: (optional) Sea Snax*

Lunch: Bok Choy Mushroom Stir Fry Lunch: left over Bok Choy Mush Stir Fry 2 Tb sauerkraut, 2 Tb sauerkraut

Beans (optional) Beans (optional) Snack: (optional) Choc Chia Pudding Snack: (optional) kale chips* Dinner: Left over Broccoli Mush Soup Dinner: Curried Cauliflower Soup

salad w/Sesame Ginger Vinaigrette Baked squash or salad

Day 5 Wake up: aloe vera/water drink Pre-breakfast: Matcha Latte Breakfast: Apple Pie Smoothie

Snack: (optional) Sea Snax* Lunch: Sautéed Kale with Delicata Squash 1 oz sauerkraut

Snack: (optional) kale chips* Dinner: Left over Curried Cauliflower Soup

2 Tb sauerkraut, (optional) mixed green salad

*Available in natural foods stores

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Jack Kornfield “The knowledge of the past stays with us. To let

go is to release the images and emotions, the grudges and fears, the clingings and

disappointments of the past that bind our spirit”

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Breakfast

When you wake up in the morning you need liquid to hydrate your body. Your

breakfast will come in 2 parts. The first is the morning latte to stabilize your blood

sugar. An hour or so later you may have your morning meal. It is good to wait

until you are hungry to put solid food into your system; this helps you listen to

your body. We are socially conditioned to eat by the clock, but it is not necessarily

what your body wants. Listen to your body, notice when you’re hungry. Pay

attention to how you feel in your body. I hope you enjoy this delicious

introduction to the realm of warm and nourishing morning latte’s. Note: If you

don’t normally drink caffeine in tea or coffee, leave out the Matcha Latte as it has

a little caffeine.

Beverages Smoothies

Matcha Latte Alkaline Blueberry Smoothie

Coffee Alternative Latte Apple Pie Smoothie

Cacao Maca Latte Pear Coconut Green Smoothie

Red Rooibos Chai Alkalizing Green Smoothie

Ginger tea

Other Breakfast Options Colon Support

Pumpkin Apple Porridge Intestinal Broom Powder

Sweet Potato Breakfast Pudding Fennel seeds (chew after meal)

Chocolate Chia Pudding

Almond Cinnamon Chia Pudding

Sunflower Pumpkin Seed Breakfast Bars

Grain Free Breakfast Porridge

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Lunch

By lunch your body is ready for more food. Your metabolism has been increasing

since breakfast. Your body needs fuel at this point to keep you going and to

maintain your energy through the afternoon. During your cleanse aim to make

lunch your biggest meal of the day. This might require a mental shift. While

aiming to make lunch your most substantial meal, I still advise to eat in

moderation. Eat until you are satisfied rather than full. Try eating the midday

meal in a relaxed and calm way. Take 10-15 minutes after the meal to digest or

take a leisurely walk on your way back your work. You may notice your afternoon

sleepiness has been replace by a surprising amount of afternoon clarity.

If you don’t want to make one of the main dishes, have a vegetable dish with a side

of beans, or tempeh. If you prefer you can have soup and/or salad for lunch.

Having a main dish is not required.

Main Dishes Vegetables & Tempeh

Moroccan Chick Pea Tagine w/Greens Cauliflower Mash “Potatoes”

Bok Choy Mushroom & Kelp Stir Fry Sautéed Tempeh

Spaghetti Squash w/Kale (Chick Peas) Stir Fried Baby Bok Choy

Lentil Sweet Potato Burger Sautéed Kale w/Delicata Squash

Pan Steamed Broccoli

Paleo Vegan Mac and Cheese w/ Garlic & Olives

Roasted Fall Vegetables w/Cranberries

Autumn Vegetable Stew

Wild Mushrooms in Papillote

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Dinner

What and when you eat make a huge difference in how your feel and function.

As the sun goes down the hormones that fuel your body’s metabolism also slow

down. For this reason, a smaller dinner eaten before 7pm will support not only

your detoxification, but also your inner balance. The recipes are designed to

nourish and satisfy you as you wind down the day. I encourage you to share these

meals with your family or friends. Put your food on a smaller plate for yourself, sit

down (with others if possible) and enjoy your meal eating slowly with appreciation

and gratitude. Honor your connection to the food and one another. Be mindful as

you chew your food fully and savor the taste, texture and smell of each bite. Enjoy

the quiet at the end of the meal as the day is coming to an end.

Have a nice warm soup and/or a salad. Soups have lots of nutrients and are a

perfect meal during your cleanse along with a salad. Make up a dressing in

advance but if you don’t have one made up use the Basic Vinaigrette. Add

avocado for additional fat to satisfy you.

Soups Salads

Carrot Coconut Soup w/Turmeric Fall Nori Rolls Broccoli Mushroom Soup Radicchio and Cauliflower Salad Thai Style Butternut Squash Soup

Mixed Greens Alkaline Soup Massaged Kale Salad with Cauliflower Sweet Potato & Celery Pomegranate Seeds

Chowder Mixed Green Salad

Split Pea Vegetable Soup Escarole and Cannellini Bean Soup

Dressings Cumin Sunflower Seed Dressing Vegan Caesar Dressing Basic Vinaigrette Sesame Ginger Vinaigrette

Creamy Ranch Dressing Creamy Avocado Cilantro Dressing

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Snacks

Snacking may or may be not be necessary on your cleanse. It is important to pay

attention to your blood sugar and hunger. Even though we are lightening the load

and consuming less food this week it is important to eat when you are hungry.

You don’t want to feel weak. This cleanse is not about deprivation. Cleansing is

different for everyone so notice your energy, hunger and snack if you need to. The

snack suggestions are here for your enjoyment; you can use them at your discretion

but don’t overdo it. Stay hydrated to keep your energy level up. Listen to your

body, if you need the snack, have it, enjoy it.

Snacks & Treats

Strawberry Panna Cotta w/Gelatin Sea Salt and Vinegar Kale Chips

Healing Blueberry Gummy Sacks Instant Miso Soup

Flax Energy Bars Raw Almond Cacao Treats

Store Bought Snacks Store Bought Beverages

Sea Snax KeVita Sparkling Probiotic

Raw Kale Chips Coconut water

Go Raw - Raw Flax Crackers

Pumpkin, Sunflower Seeds, Brazil nuts

Gopal's - Power Nori Wraps

Basics

This section will give you directions and recipes for some of the basics you may

need for this program.

Basics

Bone Broth Hemp Milk

Alkaline Vegetable Broth Winter Squash and Sweet Potato

Almond Milk Beans

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Fall Clean Up Recipes

Beverages

Matcha Latte

Matcha green tea is a delicious beverage high in antioxidants. Matcha is the powdered form of shade grown green tea that boosts your

metabolism. You can read my newsletter article about it here. A word of caution it does have caffeine. If you normally don’t drink caffeine, drink

only limited amounts of this or leave it out. The gelatin is optional but highly beneficial for your digestive system.

1 serving

½ -1 tsp matcha green tea powder 1 Tb grass fed gelatin

8 oz hot water ¼ cup hemp or almond milk

7–12 drops liquid stevia or ½–1 tsp raw honey

Put match powder and gelatin into a blender

Pour in the hot water and hemp or almond milk Blend a few seconds until frothy

Pour into a cup and add sweetener

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If you want to make it without the blender

Put matcha powder and gelatin into a cup.

Pour hot water into the cup while whisking with a small whisk or fork Add stevia and hemp milk

Whisk until frothy.

Teccino, Yerba Matte or Dandy Latte

A latte can be made with any of the coffee alternatives. The nut milk makes

it creamy and provides a little protein and fat to stabilize your blood sugar. The gelatin supports the detoxification and healing of your digestive system.

1 serving

1 cup Teccino, Yerba Matte or Dandy Blend

1 Tb gelatin ¼ cup almond, hemp or coconut milk

4–6 drops liquid stevia

Prepare the beverage of choice according to package directions.

Add it to the blender along with the gelatin Add nut milk of choice

Blend until smooth and frothy Mix in the stevia’s

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Beverages

Cacao Maca Latte

A wonderful, healthy alternative to coffee. The cacao and maca will give you

a natural lift. Maca is a beneficial superfood especially for those suffering from adrenal fatigue or are in need of increased energy and vitality. Maca

allows the body to easily adapt to and regulate stress factors. It is especially

beneficial to athletes in helping combat both mental and physical stress as well as increasing stamina.

1 serving

1 Tb raw cacao powder

1 tsp maca ½ cup water

½ cup almond milk or coconut milk 7–12 drops vanilla creme liquid stevia or 1 tsp. raw honey or maple syrup

¼ - ½ tsp cinnamon

Place cacao powder, maca, and cinnamon into a cup.

Heat water to a boil. Pour the water into the cup. Stir to dissolve the cacao and maca.

Heat almond or coconut milk through but do not boil. Pour into the cup.

Add stevia or raw honey Mix thoroughly to dissolve

Pour mixture back and forth from the cup to the pot a few times from about 2 feet high to develop the froth, a process known as

“pulling”. I learned this in India, it is how they make Kerala coffee. Alternately you can whisk it with a mini whisk to create the

froth. Sprinkle with cinnamon

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Beverages

Red Rooibos Chai

Health benefits of red rooibos tea include easing stomach cramps and

bring relief to asthmatic conditions. It also boosts the immune system. It is good for eczema, bone strength and hypertension. The tea is absolutely

free from caffeine and is also low in tannin. You can enjoy the beverage all day long with no side effects.

1 serving

½ tsp ground ginger ¼ tsp cinnamon

¹⁄8 tsp nutmeg ¹⁄8 tsp ground cloves

¹⁄8 tsp ground cardamom ¼ cup warmed coconut milk (use full-fat Native Forest)

1 cup hot brewed rooibus tea

A few drops of vanilla liquid stevia

Add all spices to a tea cup. Pour in the warmed coconut milk making sure to dissolve any clumps.

Add stevia. Pour in the hot tea. Whisk with a mini whisk to create the froth.

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Beverages

Ginger Tea

Ginger tea is a powerful cleansing drink that mobilizes toxins and restores

balance to the body. It also benefits the digestive system and helps diminish cravings for sweet and salty foods. It increases the production of

hydrochloric acid so you metabolize proteins more efficiently. Ginger decreases inflammation and alkalizes your body. I recommend 2-3 cups

per day. Double the recipe and keep in a thermos to drink throughout the day.

1 serving

1-2 Tb grated or sliced unpeeled organic ginger 2 cups filtered water

Lemon optional Stevia or honey optional

Grate ginger with a zester or slice it thin and use more.

Bring water to a boil add ginger, turn down and simmer 2 minutes. Let steep for at least 10 minutes or more

Strain or leave the ginger in, it will just get stronger. Let the ginger settle at the bottom of the cup.

Enjoy!

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Smoothies

Alkaline Blueberry Smoothie

This smoothie is easy to make with only a few ingredients. The spinach

and celery in this smoothie are 2 of the top 5 alkaline foods. Flaxseeds

are a great source of omega-3 fatty acids and hugely beneficial for

hormonal balance particularly in relation to detoxing estrogen. I usually

switch between flax and chia as each one has unique properties. I keep

frozen blueberries in my freezer to have on hand for smoothies but this

recipe will work with any berries.

2 servings

2 Tb ground flax seeds soaked in 1 cup of water for 30 minutes*

1 ½ cup frozen organic blueberries**

2 large handfuls of baby spinach (romaine, chard or kale)

2 stalks celery, chopped

½ cup hemp or almond milk

Stevia to taste (optional)

Put all the ingredients into a high-speed blender. Blend until smooth.

Add more water if you like it a little thinner. I like it thick.

*You can use chia seeds instead either is fine

**Fresh berries will also work.

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Smoothies

Apple Pie Smoothie Green apples are a low glycemic fruit with lots of fiber. They are among the

least acidic fruits. Romaine is high in vitamins B, A C, K and is high in minerals like calcium, iron and magnesium. Romaine contains all 8 essential

amino acids so it is a complete protein. Cinnamon has many health benefits including lowering LDL cholesterol levels and lowering blood sugar

levels.

2 servings

2 Tb chia seeds*

1 cup water

1 small head romaine (about 4 cups chopped)

2 green apples, chopped, peel if not organic

1½ tsp cinnamon

1/2 cup almond milk or other nut milk (unsweetened)

1 scoop vegan protein powder (optional)

Soak chia in water for 30 minutes or overnight

Add all ingredients to the blender in the order listed above

Blend, add more almond milk or water to get desired consistency

*If you don’t have the chia you can make this recipe without it or you can use ground flax seeds instead.

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Smoothies

Pear Coconut Green Smoothie

Pears are a great source of soluble fiber. They are high in flavonoids,

copper, Vitamin C and K. The red skinned varieties are high in

anthocyanins. Pears are a hypoallergenic fruit, well tolerated by most

individuals. For this reason, cooked and blended or mashed pears are a good

first fruit for babies.

2 servings

2 Tb chia seeds soaked in 1 cup water for 30 minutes

1/2 cup canned lite coconut milk (Native Forest is OK) 2 large handfuls of spinach (3-4 cups)

2 medium ripe pears ¼ cup parsley (a few sprigs)

¼ tsp vanilla extract ¼ tsp cinnamon

Place all ingredients into a blender Blend until smooth

Add more water to get desired consistency

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Smoothies

Alkalizing Green Smoothie

This smoothie is filled with lots of alkaline vegetables, vitamins and

nutrients to help prevent inflammation.

2 servings

2 Tb chia seeds soaked in 1 of cup water for 30 minutes or overnight

2 cups chopped organic Swiss chard or spinach

1 cup chopped cucumber

2 stalks of organic celery

¼- ½ avocado

1 cored and chopped organic green apple

Juice of ½ organic lemon

1 small handful of parsley or cilantro (optional)

Place the chia, water, romaine in the blender. Start the blender on low speed, and mix until smooth.

Add the cucumber, celery and apple, lemon and parsley. Blend on high speed until smooth.

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Breakfast Choices

Pumpkin Apple Porridge

I enjoy green smoothies for breakfast most of the time but as the weather

gets colder it is nice to have a warm comforting porridge. In this recipe I

combine two fall favorites, apples and pumpkin to make a sweet

creamy porridge without any grains. The chia and almond milk provide

protein and healthy fat. It is easy to make and very satisfying.

It is best to leave the skins on the apple, as long as they are organic. Apples

are one of the most heavily sprayed fruit. The skins of apples contain pectin

which are a great source of water-soluble fiber. Pectin is also good for

balancing cholesterol levels and supports intestinal health. If you don’t have

a high speed blender the pudding may not break down the skin

completely. If you don’t like the texture next time you can always peel

them.

Pumpkin is rich in beta-carotene, fiber potassium and Vitamin C. Eating

pumpkin is good for your heart and protects your body against cancer and

premature aging.

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Gluten Free, Dairy Free, Vegan, Paleo

4 servings

2 Tb chia

1 ½ cup unsweetened almond milk or make your own

1 green apple, chopped (peel if not organic)

1 15 oz can organic pumpkin or 2 cups cooked fresh pumpkin

pinch of celtic sea salt

1 ½ tsp pumpkin pie spice

¼ tsp vanilla extract

1-2 Tb honey or 6-8 drops stevia (to taste)

cinnamon for garnish

Soak the chia seeds in 1 cup almond milk for 30 minutes or overnight stirring a few times during the first 15 minutes.

Place the chopped apple, remaining ½ cup almond milk, salt, pumpkin pie spice and vanilla into a high speed blender. Process until smooth

about 1 minute. Pour into a saucepan, along with the chia and almond milk.

Simmer on low for about 5 minutes until the apple is cooked. Add sweetener to taste.

Serve warm or at room temperature topped with a sprinkle of cinnamon

Refrigerate for up to 5 days. Reheat when ready to serve.

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Breakfast Options

Sweet Potato Breakfast Pudding

This is a great breakfast for the colder months, warm and satisfying

Sweet potatoes contain great nutrients and an impressive array of antioxidants. They're also high in fibre! They've got lots of C and B

vitamins and clearly have the carotenoids (orange color) which provide Vitamin A and enhance the function of your immune system. It can be

served warm or cold.

2 servings

2 Tb chia seeds

1 cup water 1 cup baked sweet potato

½ cup almond or coconut milk 1 tsp pumpkin pie spice

10 stevia drops

Soak chia in water for at least 30 minutes. You can soak them

the night before if you like. Put sweet potato, soaked chia with water, almond milk, pumpkin

pie spice and stevia into the blender. Blend until smooth. It will be thick. Add additional almond milk to

desired consistency. If you want it warm, put into a pot to heat through.

Spoon into a bowl. Enjoy.

This will keep in the refrigerator for 2-3 days if you want to make up a

bigger batch to save time.

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Breakfast Options

Easy Chocolate Chia Pudding

Chia seeds are the richest plant source of omega 3 fatty acids, which we

need to get from our food since are body can’t make them. Chia seeds

are high in calcium, and iron. They have more fiber than flax and more

potassium than bananas. They are also a rich source of antioxidants.

Basically they are a nutritional powerhouse.

Chia pudding can be enjoyed for breakfast, as a snack or dessert. This

chocolate chia pudding is very easy to make and is a healthy way to

satisfy your sweet tooth. If blood sugar is of a concern for you, use stevia

instead of the maple syrup or honey.

Raw cacao is another super food that provides magnesium, fiber and

protein.

Raw Cacao also contains theobromine a non-addictive stimulant which

can improve metal and physical well-being by stimulating the central

nervous system, dilating blood vessels, increasing energy and relaxing

tense muscles. No wonder we feel good when we eat chocolate.

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Gluten Free, Dairy Free, Vegan, Paleo, Raw

2 servings

1 ½ cups almond milk

3 Tb raw cacao powder

¼ tsp liquid stevia or 4 Tb maple syrup or honey

1 tsp vanilla extract

4 Tb chia seeds

Pour the almond milk, cacao powder, sweetener and vanilla into a blender. Blend until evenly combined.

Put the chia seeds into a bowl and pour the almond mixture over

them. Stir thoroughly with a whisk or a fork. Let rest for five minutes,

and stir again. Ten minutes later, stir again. Refrigerate and let sit

overnight or at least 2 hours.

In the morning, give it a stir and check texture. If it’s too thick, simply

add more almond milk; I like my pudding thick, you can thin it out to

the consistency you like.

Check the sweetness. Add stevia for additional sweetness.

Top with berries or raw cacao nibs.

Almond Cinnamon Chia Pudding

2 servings

1 ½ cup almond milk 4 Tb chia seeds

1 Tb maple syrup or raw honey ½ tsp almond or vanilla extract

½ tsp cinnamon Pinch sea salt

In a medium bowl, whisk all ingredients Stir every 5 minutes for the first 15 minutes

Refrigerate for 1 hour or overnight, it will get thick and creamy Enjoy

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Breakfast Options

Sunflower & Pumpkin Seed Breakfast Bars

Makes 12 bars

1 cup blanched almond flour

¼ tsp celtic sea salt ¼ cup coconut oil, gently melted

14 drops stevia 3 Tb water

1 tsp vanilla extract ½ cup unsweetened shredded coconut

½ cup pumpkin seeds

½ cup sunflower seeds ¼ cup ground flax seeds

¼ cup dates, chopped

Preheat oven to 350° In a food processor combine almond flour and salt

Add coconut oil, stevia, water and vanilla, pulse to combine Add coconut, pumpkin seeds, sunflower seeds, flax and dates. Pulse

to get a coarse mixture. You want to see some of the seeds but you want it to be moist enough to hold stick together when you press it

with your hands. If necessary add more water. Press dough into a 6 ½ x 8 inch lightly oiled baking dish, wetting your

hands with water to pat dough down. Bake at for 20 minutes

Cool bars in pan for 2 hours.

Cut into bars refrigerate or freeze.

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Breakfast Options

Grain-Free Breakfast Porridge

adapted from Andrea Nakayama

This porridge is quick and easy. You can change the ingredients for different flavors.

For example you can use sunflower or

hemp seeds instead of the pumpkin seeds; substitute another favorite nut instead of

the walnuts; include the coconut or leave it out.

1 serving

1 Tb raw flax seeds

2 tsp chia seeds 2 Tb shredded coconut

1 Tb raw pumpkin seeds 6 walnuts

1/2 tsp cinnamon 1/2-3/4 cup very hot filtered water

4-8 drops plain or vanilla stevia liquid 2-4 Tb almond or coconut milk, to your taste

1/2 cup chopped apple or fresh berries

In a coffee grinder, grind flax seeds, chia seeds until they are a find powder

Add the coconut, pumpkin seeds and walnuts. Grind until to a bread crumb like texture ( I don’t like it too fine but if

you want to make it finer that is ok too.) see picture below Transfer to a bowl and cover with the hot water.

Let sit for 5 minutes to thicken. Add stevia and coconut milk stir well.

Top with fruit.

Note: you can make a large batch of this cereal in advance without the

water, stevia, nut milk or fruit and store it in single servings in the freezer so it’s ready to go when you need it: defrost overnight in the refrigerator

and enjoy!

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Colon Support

Intestinal Broom Powder

This mixture can be used to increase the release of waste in your colon. It is a good alternative to the Intestinal Draw Formula.

Serving size 1 tsp

2 Tb psyllium seeds 2 Tb chia seeds

2 Tbsp. flaxseeds 1 tsp fenugreek seeds

2 Tb slippery elm powder 1 tsp. marshmallow root

Using a spice grinder or coffee grinder, grind the ingredients into a fine powder. If it doesn’t all fit you can do it in batches and then mix it

together Add 1 tsp to smoothie to keep things moving.

Store in a glass jar in the refrigerator.

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Main Dishes

Moroccan Chick Pea Tagine with Greens

A tagine is actually a unique type of ceramic or clay cookware that's

popular in North Africa. It is a circular shallow dish with a wide bottom, used for both cooking and serving. It is also the name of the exotic,

spiced stew popular in Morocco which they cook in this pot. Simmering the vegetables in the spices creates a blend of flavors that are sweet and

savory. I did not have a real tagine pot, so I used a cast iron pan. I made the dish with more vegetables and less beans but you can add

more beans if you like.

When turmeric is combined with black pepper its anti-inflammatory properties are amplified. Cumin and coriander are spices that support the

body’s natural ability to digest.

1 tsp ground cumin

1 tsp ground coriander

½ tsp red pepper flakes (adjust for your own taste)

1 tsp turmeric

½ tsp cinnamon

¼ tsp black pepper

½ tsp Celtic sea salt

2 Tb coconut oil or ghee

¾ cup shallots, thinly sliced

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4 cloves garlic, minced

2 Tb tomato paste

2 ½ cups vegetable or chicken stock

2 cups sweet potatoes, peeled and diced

1 cup white turnips, peeled and diced

½ cup carrots, diced

1 Tb lemon zest

½ cup green olives pitted and sliced

1 cup of organic canned chick peas rinsed and drained

¼ cup golden raisins (dark raisins will also work)

2 ½ cups kale or Swiss chard, stems removed, chopped into bite size

pieces

3 Tb parsley or cilantro

1 Tb lemon juice

Put the cumin, coriander in a small bowl and mix with the turmeric,

cinnamon, red pepper flakes, black pepper and sea salt.

Heat a large cast iron pan or deep skillet. Add the oil, shallots and

garlic. Cook on medium-low until the shallots begin to get soft about

3-4 minutes.

Add spices, tomato paste, stock, sweet potatoes, lemon zest, turnips,

carrots and chick peas. Raise the heat to medium. Simmer 10-15

minutes until the vegetables and are just about tender. If your pieces

are bigger it may take a little longer. You don’t want them mushy.

Add the olives and raisins. Simmer for about 5 minutes to reduce the

liquid, if necessary.

Add the kale or Swiss chard and simmer until greens are tender, 3

minutes.

Add parsley and lemon juice. Cover and remove from the heat.

Let sit for a few minutes to allow flavors to develop. Taste and adjust

salt if needed.

Serve in bowls.

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Main Dishes

Bok Choy, Mushroom and Kelp Noodle Stir Fry

4 servings Gluten Free, Dairy Free, Vegan, Paleo

1 12 ounce bag kelp noodles

1 Tb coconut oil

2 tsp grated ginger

2 cloves garlic minced

1 large shallots, thinly sliced (about 1/4 cup)

10 shitake or white mushrooms, sliced half or thirds depending on the

size (about ½ lb)

2 cups thinly sliced bok choy stems

3 cups thinly sliced bok choy greens

1 cup carrots, julienned or shredded

2 Tb apple cider vinegar

2 tsp wheat free tamari

½ tsp coconut sugar or a few drops stevia

2 Tb toasted sesame oil

½ tsp Celtic sea salt

Chopped scallions (optional)

Chopped cilantro (optional)

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Soak kelp noodles while you prepare the other ingredients. Cut up everything before you start and place into separate bowls.

Drain the kelp noodles, dry on a kitchen towel. Since the noodles are very long, cut them into thirds by making 3 even cuts.

Heat coconut oil in a large sauté pan or cast iron skillet Add garlic, ginger and shallots. Sauté on medium, for a few minutes

until shallots begin to soften. Add mushrooms and bok choy stems. Sauté for 3-4 minutes or until

soft. Add carrots and bok choy greens. Sauté 2-3 minutes until tender.

Add apple cider vinegar, tamari, sweetener, sesame oil and sea salt.

Toss to coat the vegetables. Stir in the kelp noodles. Turn off the heat.

Taste to adjust salt, vinegar and sweet. Served garnished with cilantro and scallions

Spaghetti Squash with Kale and Sundried Tomatoes

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This dish can be made with chick peas for additional protein or without for

those who are not having beans. Either way is delicious.

4 servings

1 spaghetti squash

2 Tb olive oil

1 shallot, sliced thinly

2 cloves garlic, minced

½ Tb minced fresh rosemary

pinch of chile flakes

½ cup chickpeas, drained and rinsed (optional)

4 cups (packed) chopped kale leaves, (remove all stems)

1 Tb lemon juice

¼ cup chopped sun dried tomatoes (or capers or olives)

¼ cup toasted pine nuts

Celtic sea salt & pepper

Preheat oven to 375 degrees.

Slice your squash in half lengthwise. Scoop out the seeds and

pulp from the middle. Place the squash on a baking sheet, cut

side up. Rub the inside with olive oil and sprinkle with salt and

pepper. Roast for about 1 hour or until the flesh is tender and you

can scrape noodle-like strands with a fork. (If your squash is

difficult to cut, roast it whole for the first 20 minutes until it

softens a bit, then cut and continue).

Remove squash from the oven, let it cool slightly and use a fork

to scrape the squash into strands. You should have about 4 cups,

set aside.

Heat a large skillet heat, add 1 Tb of olive oil then shallots, garlic,

rosemary chile flakes, salt and pepper.

Saute on medium low until the shallots start to soften.

Add the chick peas (if using) and cook for a few minutes until

they turn lightly golden brown.

If not using the chick peas, add the kale leaves stir. Once the kale is partially wilted, add the squash strands,

and sundried tomatoes.

Saute until kale is tender, about 3 minutes. Add another tablespoon of olive oil if it gets dry.

Taste for additional salt and pepper. Remove from the heat and top with toasted pine nuts.

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Main Dishes

Lettuce Wrapped Lentil Sweet Potato Burger Makes 6 Burgers

¾ cup French or green lentils or 2 cups canned organic lentils 1 bay leaf

½ tsp dried thyme 2 cups water

2 Tb coconut oil 1 cup cooked organic sweet potatoes

1 cup zucchini, chopped ¼ cup chopped yellow onion

2 cloves garlic, minced 2 tsp ground cumin

½ tsp Celtic sea salt ½ tsp ground fennel

1/4 tsp black pepper Vegan Egg = 1 Tb chia seed soaked in 4 Tb water for 30 minutes

Green leaf lettuce for wrapping: Butter, boston or bibb lettuce all work great

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Optional Toppings for Your Burgers:

avocado red onion

green onion sprouts

tomato slices

To cook the lentils, put lentils into a pot with water, bay leaf and dried thyme. Bring to a boil, cover and simmer on low for 25-30 minutes

until soft. Drain.

If using canned lentils start here:

Heat coconut oil in a large sauté pan. Add onion sauté 5 minutes until soft. Add garlic and zucchini. Sauté 5 minutes until squash is tender.

Let cool. Place in a food processor with sweet potato and “egg”. Mix well. Add

lentils and pulse until well mixed. Form into 6 patties

Oil a rimmed baking sheet. Place patties on sheet and bake 10

minutes until brown on the bottom. Turn the patties over and bake another 10 minutes until done. The burgers should be golden brown

and not breaking apart. Remove from the pan and let cool a bit on a cooling rack for just a

couple minutes. Place the burgers on top of the lettuce and finish with any extra

toppings that you’d like. Drizzle with Tahini Ginger Dressing or Cumin Sunflower Seed Dressing overtop and enjoy.

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Main Dishes

Paleo Vegan Mac and Cheese

Cauliflower stands in for the noodles to make this a grain free dish. You

get the creaminess from the cashews and the cheesy flavor from the nutritional yeast. Turmeric and carrots provide the distinctive yellow

color.

4-6 servings

1 large head cauliflower (6 cups) 1 ½ cups cashews, soaked overnight

2 Tb coconut oil or ghee 1 small onion, chopped (1 cup)

1 small carrot peeled and diced (1/4 cup)

2 Tb nutrition yeast 1 Tb tomato paste

1 ½ Tb Dijon mustard 1 tsp lemon juice

2 tsp apple cider vinegar 1/2 -3/4 cup water or more as needed

1 tsp turmeric 1 tsp garlic powder

¼ tsp cayenne ½ tsp celtic sea salt

Pinch of fresh ground pepper

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Topping

½ cup almonds coarsely chopped 1 clove garlic minced

¼ tsp sea salt

Bring a pot of salted water to a boil and and preheat the oven to 375 degrees

Cut the stalks and leaves off of the cauliflower and break it into small pieces, (these are your noodles). When you cut off all the stalks it is

easy to break apart the florets. Save the stalks to use in Cauliflower

Mash Potatoes. Cook bite size pieces of cauliflower in boiling water for 2 minutes. Drain and set aside in a bowl.

Heat coconut oil in a medium sauté pan. Add the onions and carrots. Sauté until the onions are translucent.

Drain and rinse the cashews. Put into a blender or food processor along with the onions and carrots, nutritional yeast, tomato paste,

mustard, lemon juice and apple cider vinegar and ½ cup of water. Blend until smooth. Add more water if necessary to get a creamy

consistency. You want it to be a creamy sauce Add in turmeric garlic powder, salt and pepper. Process until

completely smooth. Taste for salt and seasonings. You want it to be a little salty and full

of flavor. Pour the sauce over the cauliflower and mix thoroughly. Put into a 6

cup casserole dish or cast iron skillet.

For the topping toast the nuts in a dry skillet until lightly brown. Add garlic and salt, mix and remove from the heat

Sprinkle the topping over top of the cauliflower mixture. Bake in the oven for 15 minutes until heated through.

Serve.

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Main Dishes

Roasted Fall Vegetables with Cranberries

4 servings

1 lb Brussels sprouts, trimmed and halved (4 cups) 1 medium butternut squash, cut into ½’ inch cubes (4 cups)

4 baby carrots, cut in half or 2 whole carrots cut into ½” cubes

2 small white turnips, peeled and cut into ½” cubes (2 cups)* 1 medium yellow onion, sliced ½” wide

¼ cup extra virgin olive oil or coconut oil 1 Tb fresh rosemary, chopped or 1 tsp dried

1 Tb fresh thyme, or 1 tsp dried 1 cup fresh cranberries

¾ tsp Celtic sea salt fresh cracked pepper, to taste

2 Tb umiboshi plum vinegar or apple cider vinegar

Preheat oven to 425°. Lightly grease 2 large rimmed baking pans

Place squash, carrots, turnips and onions in one pan and Brussels sprouts in second pan.

Sprinkle rosemary, thyme, olive oil, salt and pepper onto the squash mixture and the Brussels sprouts; toss each to coat.

Bake carrot mixture 30 minutes, stirring once; Bake Brussels sprouts 15 minutes or until almost tender and browned,

stirring once. Add cranberries and bake 5 minutes or until Brussels sprouts are tender and browned and cranberries begin to soften.

Remove vegetables from oven, and combine in a large serving bowl. Drizzle with vinegar, and serve.

*Note: Buy small fresh turnips as the larger, older ones tend to get

bitter when roasted. If you can’t find turnips, you can use parsnips.

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Autumn Vegetable Stew

Besides being warm and nourishing, vegetable stews are the perfect

canvas for what's in season. This time of year, there's nothing better than a hearty, warming stew loaded up with a variety of gorgeous fall

vegetables.

4 servings

2 Tb olive oil

1 large onion, finely chopped 4-6 leeks, white parts, cut into quarters and thinly slice

4 cloves garlic, minced 2 carrots, thinly sliced

1 medium fennel bulb, sliced and coarsely chopped 1 celery root, peeled and cut into 1" cubes (1 ½ cups)*

4 cups butternut squash cut into 1” cubes 1 Tb herbs de Provence or mix of dried herbs

1 tsp Celtic sea salt 5 cups homemade chicken stock, vegetable stock or water

2 cups kale, stems removed, coarsely chopped

In a large, heavy pot, heat the olive over medium-low heat. Add the onions and leeks, sprinkle with half the celtic sea salt and sauté,

stirring occasionally for 5-10 minutes or until translucent. Don’t let it brown.

Add the garlic and sauté for 1 minute more. Add the carrots, fennel, celery root and butternut squash and stir to

combine. Season with herbs and remaining celtic sea salt. Add stock/water and

cover. Bring to a boil over high heat and then lower to a simmer. Simmer, covered, for 15 minutes or until the butternut

squash is tender. Add the kale and stir to combine. Turn off the heat, recover and let sit

for 5 minutes before serving. Taste and season with more sea salt if needed.

*White turnips are a good substitute if you can’t find celery root

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Main Dishes

Wild Mushrooms in Papillote

This dish is easy and dramatic. Since the oil mixes with the liquid from the vegetables it doesn’t get hot enough to oxidize, making this a perfect

dish for our cleanse. The presentation is so much fun. Click to see the video

2 servings

2 Tb plus 2 Tb full flavored extra virgin olive oil and a little for brushing

the parchment paper 1 lb mixed wild and cultivated mushrooms, trimmed, large mushrooms

thickly sliced, small ones left whole mushrooms (shitake, oyster, mitake, porto bello)

½ tsp fresh rosemary leaves chopped

1 tsp fresh thyme leaves Celtic sea salt

Fresh pepper 3 cloves garlic minced

2 shallots minced 1 ½ cup julienned carrots

1 ½ cup julienned zucchini (slightly thicker than the carrots) 2 sheets parchment paper (15” x15”)

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Preheat oven to 450°F with rack in middle.

Lightly brush 2 squares of parchment paper with a little olive oil In a large bowl, toss mushrooms with half the chopped herbs, half the

shallot, half the garlic, 1/2 tsp salt, and 1/4 tsp pepper, then toss with 2Tb olive oil.

In a separate bowl, toss the julienned vegetables with 2 Tb of olive oil, the remaining garlic, shallots and chopped herbs, salt pepper

Divide the julienne vegetables between the parchment and top with the mushrooms.

Fold parchment over mushrooms, folding and crimping edges tightly to seal and enclose filling completely.

Bake packets in a shallow baking pan 20 minutes. Serve packets on plates hot from the oven. Enjoy the aroma of the

mushrooms and herbs when you open the packages!

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Vegetables & Tempeh

Cauliflower “Mashed Potatoes” w/Golden Garlic

2-4 servings Gluten Free, Dairy Free, Vegan, Paleo

1 head cauliflower, cut into florets (about 8 cups)

2 Tb ghee or full flavored olive oil 1 Tb ghee or olive oil

½ tsp Celtic sea salt plus a little for the garlic

6 cloves garlic, chopped Pepper

Steam the cauliflower until very tender about 10 minutes. Don’t boil

it, as it will be too soggy. Add the cooked cauliflower to a food processor along with 2 Tb of

ghee or olive oil and salt. Process until smooth and creamy. While cauliflower is steaming, in a small sauté pan, heat 1 tablespoon

of olive oil or ghee over very low heat and add the chopped garlic. Cook on low until golden, stirring frequently about 5 minutes.

Sprinkle with salt.

Taste cauliflower and add more ghee, olive oil or salt to taste. Serve on individual plates sprinkled with the golden garlic and fresh

pepper. Store leftover cauliflower separate from any leftover garlic.

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Vegetables and Tempeh

Sautéed Tempeh

Tempeh is a fermented soy product that comes in patty form. And if

you're going to eat soy, fermented is the way to go. Why? Because the

fermentation actually helps you to digest it and makes the nutrients far

more readily available for your body to use. Always use organic as soy

foods tend to be made with GMO’s

Also, unlike tofu which is very processed, tempeh is made with the whole

soybean with very little processing. It's also very high in protein, which

makes it an excellent vegetarian protein source.

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2-4 servings

8 oz tempeh

¼ cup wheat free tamari

1 Tb rice vinegar or apple cider vinegar

½ tsp dark sesame oil

2 cloves garlic, crushed

½ tsp ground cumin

pinch cayenne

2 Tb coconut oil or ghee

Cut an 8 ounce block of tempeh into 1/4 inch-thick horizontal slices.

In a flat bowl or plate combine the tamari, vinegar, sesame oil,

garlic, cumin and cayenne. Mix to combine. Add tempeh to the marinade turn to coat each piece. Let sit for up

to 1 hour but at least 10 minutes, turning occasionally. Most of the liquid will be absorbed.

Heat cast iron pot, add coconut oil. Pan-fry over medium heat until golden brown, 3-5 minutes per side. Pour any extra marinade over

them while cooking. Serve on salad or with a vegetable dish.

Store in the refrigerator for up to 5 days.

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Vegetables and Temeph

Stir Fried Baby Bok Choy

2 servings

1 Tb gluten free soy sauce

1 Tb rice wine vinegar

½ Tb dark sesame oil

1 tsp coconut sugar or honey

1 Tb finely chopped or grated gingerroot

1 clove garlic, finely chopped

1 Tb coconut oil

½ pound baby bok choy (about 2 or 3)), trimmed and thinly sliced

4 scallions thinly sliced

Pinch chili flakes

Pinch of salt

In a medium bowl, whisk together soy sauce, vinegar, sesame oil, and

sugar

Heat a large skillet and add coconut oil. Once the oil is really hot add

the bok choy and cook 1 minute.

Stir in the scallions and chili flakes; cook, tossing frequently until bok

choy and scallions are tender, about 1 minute.

Stir in the marinade and a pinch of salt. Move vegetable mixture to the

border of the pan. Add ginger and garlic to center of pan and cook,

mashing lightly, until fragrant, about 30 seconds.

Stir together with the vegetables. Serve immediately

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Vegetables and Tempeh

Sautéed Kale with Delicata Squash

I like to use delicata squash because the

skin is very thin and you don’t have to peel it. If you can’t find delicata squash use

butternut squash but peel it first.

2-4 servings

2 Tb coconut oil

¼ tsp red pepper flakes 1 delicata squash, seeded and cut into 1 ½ ” pieces

2 cloves garlic minced 1 large bunch kale, stems removed, cut into ½” strips

¼ tsp Celtic sea salt

In a large sauté pan, heat 2 Tbs of coconut oil over medium heat. Make sure the pan is large enough to hold the squash in one layer

Add squash, stir to coat with oil. Add red pepper flakes and a pinch of salt.

Cover and sauté on medium heat to caramelize the squash. You want it to get a little brown. Cook for 5-7 minutes until the squash begins to get

tender and brown but don’t let it burn. Add the garlic. Stir.

Add kale and sea salt. Sauté for 3-5 minutes stirring frequently until the kale is tender.

Taste for salt.

Serve and enjoy.

You can keep it in the refrigerator and serve the next day, reheat before serving. It can also sit out at room temperature for 2 hours, reheat before

serving.

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Vegetables and Tempeh

Pan Steamed Broccoli with Garlic & Olives

2 servings

1 head broccoli about 1 to 1 ½ lbs 1/3 cup water

Pinch of sea salt 1 clove garlic finely minced

4 Kalamata olives sliced 2 Tb extra virgin olive oil (optional for added flavor)

Cut the broccoli tops into 1” florets. Peel the stalk and cut in half

lengthwise then into 1/8“ sticks lengthwise. Heat a medium sauté pan, add water and salt.

Bring to a boil, add the broccoli stems. Cook 2 minutes Add the broccoli florets.

Cover, raise heat to medium and cook for 3-4 minutes until crisp tender.

Add garlic, cook 1 minute. Most of the water will be absorbed. Remove from the heat.

Add olives. Stir to combine. Drizzle with 2 Tb extra virgin olive oil

Serve

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Soups

Carrot Coconut Soup with Turmeric

4 servings

2 Tb coconut oil

1 large onion, peeled and roughly chopped 6 cups scrubbed, unpeeled carrots, roughly chopped (about 1 ½ pounds)

4 cups chicken or vegetable broth 14-ounce can full-fat coconut milk (save ¼ cup for garnish)

1 1/2 Tb fresh ginger, peeled and chopped 2 Tb fresh turmeric, peeled and chopped or 1½ tsp ground turmeric

1 Tb curry powder ¼ tsp black pepper (black pepper helps the body to absorb the turmeric)

¼ - ½ tsp Celtic sea salt

Garnishes: Coconut milk, fresh cilantro

Heat the coconut oil in a large soup pot over medium-low heat, and add the onions.

Cook the onions for about 7 minutes, stirring occasionally. Add the carrots, stir and cook for another 5 minutes.

Add the ginger, turmeric, curry powder, and pepper. Sauté 2 minutes to warm the spices

Add stock. Bring to a boil, and then reduce the heat to a simmer. Cover and cook until the carrots are softened, 10 to 15 minutes.

When carrots are soft, blend the soup in a blender with the coconut

milk or use an immersion hand blender and puree until smooth. Save ¼ cup of the coconut milk for garnish.

Add salt to taste. Garnish with a swirl of coconut milk and cilantro

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TIP: To peel ginger and turmeric, scrape it with the edge of a spoon

instead of peeling it with a knife or peeler. The skin comes off easily this way.

Soups

Broccoli Mushroom Soup

This is a rich creamy soup. You can hardly believe it is diary free.

4 servings

2 cups chopped onion

2 cloves garlic chopped 4 cups vegetable or chicken stock

2 cups sliced white mushrooms or porta bello or cremini 1/2 cup raw cashews, soaked 4 hours

½ cup fresh dill coarsely chopped 4 cups broccoli, stems chopped, tops cut into small florets

1 Tb tamari

1 tsp fresh lemon juice Celtic Sea Salt and Pepper to taste

Heat stock in a large saucepan. Add onions and garlic and bring to a

boil. Add mushrooms and broccoli stems. Simmer for 10 minutes.

Rinse and drain the cashews. Scoop out 1½ cups of the broth and blend with the cashews and dill. If

you get a few mushrooms blended that is fine, but you want mostly the liquid. After blending, set aside.

Add broccoli tops to the soup and simmer 5 minutes until broccoli is crisp tender.

Reduce heat and add the blended cashews, tamari and lemon. Mix thoroughly. Add salt and pepper to taste.

Serve

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Soups

Thai Style Butternut Squash Soup

4 servings

2 Tb coconut oil or ghee

1 med onion thinly sliced

2 Tb chopped fresh ginger

2 Tb Thai Red curry paste (Thai Kitchen is a good brand, use less if you

don’t like it spicy)

1 butternut squash peeled, seeded and cut into 2” chunks (about 5 cups)

2 ½ cups water

1 can unsweetened lite coconut milk (Native Forest is a good brand)

1 stalk lemon grass white part only cut into 2” pieces (optional, the soup

will taste better with it but if you can’t get it don’t worry)

1 tsp lime juice

Celtic sea salt

In large pot melt ghee or oil.

Add onion and ginger sauté on medium-low until onion is soft about 5

minutes. Don’t let it get brown.

Add curry paste and cook stirring 2 minutes.

Add squash, lemon grass and water, bring to a boil.

Cover and simmer 25 minutes.

Add the coconut milk, simmer on low for 10 minutes.

Remove the lemon grass. (Count how many pieces you put in to make

sure you get them all out).

Blend the soup in a blender. Add lime juice and salt to taste.

Serve

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Soups

Mixed Greens Alkaline Soup

I made this soup when my acid levels were too high to bring in more alkalinity and restore my pH balance. Sometimes cooked vegetables are

easier to digest. This simple soup is creamy and very satisfying full of alkaline vegetables. The recipe is written for kale and Swiss chard but you

can use any greens you have on hand.

4 servings

2 Tb olive oil

1 large onion chopped 2 stalks celery chopped

1 carrot chopped ¼ tsp Celtic sea salt

3 cloves garlic chopped

2 cups cauliflower chopped into medium pieces (you will blend it so it doesn’t have to be pretty)

4 cups stock, chicken or vegetables 3 large kale leaves, stems and leaves separated and chopped (about 1/2

cup stems, 1 cup leaves) 2 large Swiss chard leaves stems and leaves separated and chopped

(about 1/2 cup stems, 1 cup leaves ) 1 tsp dried rosemary leaves

1 Tb wheat free tamari Fresh pepper

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Heat a medium soup pot. Add olive oil. Add onions, celery and

carrots. Season with salt. This is known as a Mirepoix. It is a combination of chopped carrots, celery and onions used to add flavor

and aroma to stocks, sauces, soups and other foods. Cover and sauté the vegetables on low heat for about 8 minutes until

onions are translucent. Add garlic, sauté 1 minute.

Add cauliflower, kale stems, Swiss chard stems and stock. Bring to a boil. Cover and simmer on medium-low for 15 minutes until the

cauliflower is soft. Let stock cool for a few minutes. Blend until smooth and put back into

the pot. Add the chopped kale, Swiss chard leaves and rosemary.

Simmer on medium until the greens are tender about 4 minutes. Add tamari. Season with fresh pepper. Taste to adjust seasoning.

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Soups

Cauliflower, Sweet Potato and Celery Chowder

This is very easy soup to make. No oil, just an abundance of fall

vegetables. The beans add additional protein but the soup is delicious

without the beans too.

4 servings

5 stalks celery, chopped

4 cups cauliflower, cut into bite size florets

1 sweet potato, peeled and chopped

3 carrots chopped

½ can -15 oz organic white beans, (optional) drained and rinsed

½ cup chopped fresh parsley

2 sprigs of thyme

1 small sprig rosemary

5 cups vegetable or chicken broth (more or less as needed)

Celtic sea salt

Freshly ground pepper

Put celery, cauliflower, sweet potatoes, carrots, parsley, herbs and

beans (if using) into a large soup pot. Add the broth to equal the same level as the vegetables. Cover and

bring to a boil over medium-high heat. Decrease the heat to medium-low. Cover and simmer, stirring

occasionally, for 40-50 minutes, until the vegetables are tender.

Remove the thyme and rosemary sprigs. Using a cup, scoop 4 cups of the chowder into a blender and process until smooth.

Pour the blended chowder back into the pot and cook for 5 minutes more until heated through.

Season with salt and pepper to taste.

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Soup

Split Pea Vegetable Soup

In this soup we blend the split peas into a nice smooth base, then add the

vegetables. The chipotle chile does not make it spicy but it adds a smokiness which is quite nice. You can leave it out if you want, the soup will still be good.

4 servings

¾ cup green split peas soaked for 4 hours 2 Tb coconut oil

1 large onion chopped into small pieces 1 carrot chopped into small pieces 1 tsp Celtic sea salt

2 stalks celery chopped into small pieces 4 cloves garlic

6 cups water or stock 1 bay leaf 1 dried chipotle chile (optional)

1 tsp dried thyme 1 cup celeriac root (or turnips) cut into ½” pieces

1 cup butternut squash cut into ½” pieces 1 cup zucchini cut into ½” pieces

½ cup Chopped parsley (optional)

In a soup pot, heat coconut oil on medium.

Start your onions and carrots first and cook until they begin to brown a little. Add ½ tsp salt.

Add the celery and continue cooking until it softens and its color becomes a brighter green.

Add garlic, stir, sauté 1 minute

Drain & rinse split peas, add to onion mixture. Add water, bay leaf, chipotle and thyme.

Cover and bring to a boil. Turn down to a simmer. Cook covered about 1 hour or until split peas are soft.

Stirring occasionally Let soup cool for about 10 minutes. Remove bay leaf and chipotle chili (be

careful not to let it break as the seeds are quite spicy).

Blend the split peas in a blender until smooth. You will probably have to do it in batches, be careful if it is hot.

Return to the pot. Add remaining ½ tsp salt or more or less to your taste. Add celeriac and butternut squash Cook 5 minutes on medium

Add zucchini and cook another 3-5 minutes until all the vegetables are tender Stir in parsley.

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Soup

Escarole and Cannellini Bean Soup

This is a hugely satisfying dish requiring little work. A nice homemade stock will enhance the flavor of the soup. Escarole, is a green leafy-

vegetable with a hint of bitter flavor. It is packed with numerous health

benefiting plant nutrients such as vitamin C, vitamin A, B, folate and lots of fiber.

4 servings

2 Tb olive oil

1 small onion chopped

6 garlic cloves minced Hot pepper flakes to taste

1 head of coarsely chopped escarole (6 cups) it is a little under 1 lb 1 can - 15 ounces cannellini beans*

4 cups vegetable or chicken stock. Celtic Sea Salt and freshly ground pepper to taste

2 Tb full bodied extra-virgin olive oil

Heat a soup pot. Add 2 Tb olive oil along with the onion and red pepper flakes. Sauté 2 minutes until the onion softens.

Add the garlic, sauté for a minute and add the escarole. Cook, while

stirring, until wilted, about 3-4 minutes. I like to use tongs for this. Add salt, stock, and beans. Cover and simmer for 10-15 minutes or

until the escarole is tender, it is best when it is a little crispy. Add salt and pepper to taste. You can, of course, simmer the mixture

longer, if needed to develop more intense flavor. Serve the soup with a drizzle of olive oil over the beans and escarole.

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Salads

Fall Nori Rolls

2 servings

4 sheets raw or toasted nori 2 Tb miso, yellow, white or chick pea (optional)

1 avocado, seeded, peeled, and sliced 1 carrot, julienned on a mandolin or shredded

1 cucumber, seeded, cut into thin strips by hand

3 Tb fresh herbs either basil, cilantro or mint cut into ribbons (optional) 1 cup alfalfa or clover sprouts

½ cup raw sauerkraut Wheat free tamari

On a sushi rolling mat or cutting board, place a sheet of nori.

Spread ½ Tb miso (if using) in a strip on the bottom of the nori Starting on the edge closest to you, line up a few avocado slices, 1/4

of carrots, cucumber, sprinkle of herbs, 1/4 cup sprouts, and 2 Tb sauerkraut. It will only cover 1/3 of the sheet of nori

Roll nori and tuck all of the ingredients in as you go. Spread a little more miso along the top edge to seal the roll (or you can use some

water). Repeat with remaining ingredients. Eat as a whole roll or slice half.

Dip in some wheat free tamari and or serve with the Tahini Ginger Dressing

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Salads

Radicchio and Cauliflower Salad

2 servings

1 small head radicchio (about 1/3 lb)

1/4 cup extra-virgin olive oil

Celtic Sea Salt 1 small cauliflower cored and cut into 1-inch florets ( about 4 cups)

1 medium clove garlic 1 Tb apple cider vinegar

1 Tb fresh lemon juice 2 tsp Dijon mustard

Freshly ground black pepper 1/2 cup coarsely chopped fresh flat-leaf parsley

Remove any damaged outer leaves from the radicchio, quarter it,

remove the core, and cut each quarter crosswise into 1-inch widths.

Bring a large pot of water to a boil over high heat. Cook the cauliflower in the boiling water until just tender, about 3 minutes.

Drain, spread on a plate to cool, and set aside at room temperature. Put the garlic in a mortar, add a pinch of salt, and pound to a paste

with a pestle. Or mince and then mash to a paste with the side of a chef’s knife.

Combine the garlic, vinegar, lemon juice, and mustard in a small bowl. Let sit for 5 to 10 minutes. Whisk in olive oil until emulsified. Taste

with a piece of radicchio and season with more vinegar or salt if necessary.

Put the cauliflower in a large bowl and season with salt and pepper. Gently toss with just enough vinaigrette to lightly coat.

Add the radicchio and parsley, season with salt and pepper, and toss again with just enough vinaigrette to lightly coat. Taste and add more

salt or vinaigrette if necessary.

Pass around the remaining vinaigrette when you serve it.

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Salads

Massaged Kale Salad with Pomegranate Seeds

I like lacinto, black or dinosaur kale rather than the regular green curly

kale because the leaves tend to be more tender. If you use the curly kale it will be fine just slice the leaves very thin.

2 servings

1 bunch kale (about 3 cups), stalks removed and discarded, leaves very thinly sliced

2 Tb lemon juice 1/4 cup extra-virgin olive oil

½ tsp Celtic Sea Salt 1 teaspoons raw honey

¼ tsp mustard Freshly ground black pepper

2 Tb pine nuts (optional) ½ cup pomegranate seeds

Put kale in large serving bowl, add ¼ tsp salt. Massage until the kale starts to soften and wilt, 2 to 3 minutes. Set aside while you make the

dressing.

In a small bowl, whisk the lemon juice with remaining ¼ tsp salt, the honey, mustard and freshly ground black pepper. Stream in the 1/4

cup of oil while whisking with a fork until a dressing thickens a little. Pour the dressing over the kale, and add the pine nuts and

pomegranates. Toss and serve.

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Salads

Mixed Green Salad Mixed organic greens or baby arugula

Carrots shredded, sprouts, cucumber, diakon anything you like

Mix salad in a bowl.

Toss with dressing of choice.

Tip for dressing salads: Be sure your greens are dry so the water doesn’t dilute the dressing. After placing the ingredients in the bowl,

drizzle the dressing around the edge of the bowl and then gently mix to even distribute it. Use your hands instead of tongs to toss the greens.

You just want the greens to have a light coating on them. Using your hands will let to feel how much dressing you need. Too much dressing

makes your salad soggy. Usually 2 Tb for a side salad is enough. You can

always add more.

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Dressings

Cumin Sunflower Seed Dressing

Makes 1¼ cups dressing (make double if you eat salad every day)

½ cup raw hulled sunflower seeds ½ cup water

4 Tb fresh lemon juice 2 tsp garlic mince, (about 2 cloves)

2 tsp ground cumin

½ tsp Celtic sea salt ¼ cup olive oil

Optional: soak the sunflower seeds 4 hours

Put all ingredients in a blender except the olive oil.

Blend till creamy and smooth. While blender is running, slowly pour in the olive oil to emulsify.

This is a thick dressing add a little more water if you like it thinner. It will hold in the refrigerator for 5 days.

Flavors will develop as it sits. It will hold in the refrigerator for 5-7

days

Basic Vinaigrette

2-4 servings

9 Tb Extra virgin olive oil

3 Tb apple cider vinegar

¼ - ½ tsp Celtic Sea salt

Put the apple cider vinegar in a small bowl. Add the salt and mix to dissolve.

Using a fork, whisk in the oil so it is emulsified.

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Dressing

Creamy Ranch Dressing (Adapted from Andrea Livingston)

Makes 2 cups

1 cup hemp seeds 4 Tb lemon juice

2 Tb wheat free tamari 1 Tb nutritional yeast

1 Tb shredded coconut 1/2 cup water

1/2 cup olive oil 1 cloves garlic chopped

½ tsp sea salt ¼ tsp fresh pepper

¼ cup fresh dill or cilantro

Put all ingredients except the cilantro into a blender. Blend until smooth.

Add cilantro and blend just to incorporate. You want to see specks of the greens.

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Dressings

Vegan Caesar Dressing

This is a nutritious dressing because of the celery and kelp. Celery is high

in natural sodium which carry the electrolytes through you body. Kelp is

high in iodine, good for your thyroid.

Yield: 1 cup

½ cup water

1 clove garlic chopped

2 medium stalks celery chopped

2 Tb lemon juice

3 Tb wheat free tamari

2 Tb yellow or white miso

1 Tb dulse flakes – gives it an “anchovy” taste (optional)

2 tsp raw honey or 10 drops of stevia

1 Tb nutritional yeast

Fresh ground black pepper to taste

½ cup cold pressed olive oil

Add everything except olive oil to blender

Blend until smooth.

Add olive oil slowly in a stream while blender is running

Toss with romaine, season with fresh pepper

Dressing will keep in the refrigerator about 5 days

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Dressings

Sesame Ginger Vinaigrette

Makes ¾ cup

1/4 cup apple cider vinegar or rice wine vinegar

2 Tb gluten free soy sauce

2 cloves garlic, minced

2 Tb honey

2 tsp peeled and minced ginger

2 Tb toasted sesame oil

1/2 cup extra-virgin olive oil

Blend all ingredients except olive until combined. With the blender running slowly drizzle in the olive oil.

or

Combine all the ingredients in bowl. Whisk in the olive oil.

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Dressings

Creamy Avocado Cilantro Dressing

Makes 1 1/4 cups

1 avocado (about 1 cup)

2 Tb olive oil

2 Tb apple cider vinegar

2 Tb lemon juice

1 cup cucumber, peeled seeded and chopped

¼ tsp Celtic sea salt, or to taste

¼ cup chopped fresh cilantro.

2 Tb water

Blend all the ingredients until smooth. Add more water if necessary to make a thick but pourable dressing.

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Snacks

Strawberry Paleo Panna Cotta w/Healing Gelatin adapted from Grass Fed Girl 4-6 servings

1 15 oz can full fat coconut milk 1 lb organic fresh strawberries (frozen is fine, defrost before using)

¼ tsp vanilla 1 Tb lemon juice 2 Tb grass fed gelatin

2 Tb raw honey + stevia to taste coconut oil for greasing the container

Pour half the coconut milk into a small bowl add gelatin and mix to dissolve.

Let sit for a few minutes. Heat up the rest of the coconut milk on low. When the coconut milk is hot, pour in the gelatin and sweetener. Whisk until

completely dissolved. Don’t let it boil Rinse and chop the strawberries and put into a blender

Pour the coconut milk mixture into the blender over the strawberries, add the lemon juice and vanilla.

Blend until smooth. Taste to adjust sweetness.

Pour into a bowl or individual ramekins greased with coconut oil for easy release

Let chill for 1 hour in the refrigerator or 30 minutes in the freezer Once set put the bowl into a tray of hot water for 2-3 minutes for easy

release Turn the Panna Cotta out on to a serving plate Served with a few fresh berries on top or coconut whipped cream.

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Snacks

Healing Blueberry Gummy Snacks

8 servings

2/3 cup lemon juice 1 cup blueberries, fresh or frozen and organic

4 Tb Unflavored Gelatin 12 drops stevia

Coconut oil to oil the pan

Place lemon juice and blueberries into a heavy sauce pan, and heat

over medium heat. Stir blueberries, and allow to cook until the liquid is steaming, and

the blueberries are plump. Place lemon juice and blueberries into a blender and blend until

smooth. Remove the lid, and allow the mixture to cool slightly.

Add 4 tablespoons of Great Lakes Gelatin to the blender, and blend again until smooth.

Very lightly oil a glass dish, or a 6 ½ x 8 ½ glass dish or candy molds. Pour into dish or molds and refrigerate for 30 minutes to an

hour. Cut into 8 squares and take with you on the road for a quick snack.

These will stay firm at room temperature. Store in the refrigerator for up to 1 week.

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Snacks

Flax Energy Bars Adapted from my nutrition teacher Andrea Nakayama www.replenishpdx.com

Yield: 12-16 bars

1-1/2 cups sprouted almonds coarsely chopped

1/2 cup walnuts coarsely chopped 1/2 cup cacao butter (you can use coconut oil but the bars will get soft at

room temperature, you can also use a mix) 1/2 cup crunchy almond butter

1/4 cup goji berries 1/4 cup shredded coconut

1/4 cup ground flax seeds ½ tsp vanilla extract

a couple pinches of sea salt 4-6 drops stevia extract (put some drops in, mix and taste)

Pulse nuts, ground flaxseeds, coconut, nut butter and salt in a food

processor Gently melt the cacao butter or coconut oil in the jar placed in heated

water, just enough to scoop and measure

Add the coconut butter or oil to the food processor along with the remaining ingredients.

Pulse to create a course and pasty mixture. Taste to see if you need more stevia for sweetness.

Press the mixture into an 8 x 8 glass container. Place in fridge. Chill for 1 hour or until mixture firms up.

Cut into 12-16 squares for a snack to take on the go or as a bedtime nightcap.

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Snacks

Sea Salt and Vinegar Kale Chips

4 servings

1 bunch Kale, curly leaf

2 Tb apple cider vinegar (may need more)

1 Tb olive oil

½ tsp coarse sea salt, more or less to taste

Preheat oven to 350

Wash and dry kale thoroughly. Make sure kale is COMPLETELY dry.

Tear kale from the stem into bite size pieces.

Place into a bowl and drizzle with the vinegar

Toss kale to get the leaves coated in vinegar. If you like a strong

vinegar taste add more.

Place the kale in a single layer on a piece of parchment paper or tray.

Let the vinegar air dry onto the kale about 10 minutes.

Place the kale back into a bowl and toss with olive oil and 1/4

teaspoon of salt in a large bowl. Then use your hands to toss and

massage the kale for 1-2 minutes until it is soft and slightly darker.

Place the kale on a cookie sheet in a single layer.

Sprinkle with remaining salt.

Bake for 5 minutes. Check the kale and turn if needed.

Bake for another 5 minutes.

Remove the kale chips that are already crisp so they don't burn. The

larger Kale chips will more than likely need more cooking time. If so,

place them back into the oven and check on them every minute. It

should only take 1 or two minutes for the larger ones to crisp up.

When done kale should be crispy and only slightly browned around the

edges.

Serve immediately or store in a sealed container for 5 days.

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Snacks

Instant Miso Soup

This is a great instant soup for breakfast, lunch or snack if you don’t have the more complete version on hand. In Japan it is traditional to start the

day with miso soup. A Japanese study has shown it to detoxify and eliminate pollutants from the body. 1 serving

1 ½ filtered cups water 1 ½ Tb barley miso or mellow white miso

1 tsp freshly grated ginger ½ cup carrot, zucchini or turnip shredded

1 tsp dulse flakes (ready to use sea vegetable, optional) 1 scallion thinly sliced (optional)

In a small, pot boil water

Turn off heat add miso, stir to dissolve Add ginger, shredded vegetables and dulse.

Cover the pot and let sit for a few minutes.

Pour into bowl Garnish with scallions

Enjoy!

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Snacks

Almond Cacao Treats

This is an easy to make healthy snack and a great way to use up the pulp left over from making almond milk. It is an excellent source of quick

energy for active people and athletes.

Makes 12-16 Treats

1 cup almond pulp, grind almonds in a food processor until fine or use the

left over meal from making almond milk ½ cup tahini

¼ cup raw cacao powder

¼ cup organic maple syrup 1 tsp vanilla extract

¼ cup shredded coconut for finishing the treats ¼ cup raw cacao powder for finishing the treats

Put nut pulp, ¼ cup cacao powder, tahini, maple syrup and vanilla into

a bowl. Mix until everything is smooth.

Refrigerate until mixture is firm about 15 minutes Put the finishing cacao and coconut into two small plates

Using about 1 Tb of the almond mixture, roll into small balls, and then

roll into the coconut or cacao powder. Alternate for variety. Store in an air tight container in the refrigerator or freeze.

They store for months in the freezer, take out what you need and let thaw at room temperature for 10-15 minutes before eating.

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Nutritional Information:

Raw almonds are full of healthy fats and digestible proteins. They are a prebiotic which means they stimulate the growth of healthy microflora

(beneficial bacteria and yeast) that populate your large intestine.

Tahini is a nutritional powerhouse containing all the essential amino

acids making it high quality protein. Tahini is easily digested because of its non-acidic nature.

Raw cacao is high in fiber, antioxidants, magnesium and has protein as

well.

Basics

Below you will find directions and recipes for some of the basics you may need for

this program.

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Bone Broth

Bone broth has been used in every tradition for thousands of years. It is loaded with vitamins and minerals to build a healthy immune system. By

taking bones and cooking them for a few hours in water you create a deeply mineralized stock for all sorts of food not just soup. Bone broth is great for

your intestinal track because of its high mineral content.

Makes about 8-10 cups

6 lb organic chicken or ask your butcher for 6 lbs necks and

backs or use the left over bones from a roasted chicken

1 Tb apple cider vinegar

Optional 1 bay leaf

1 tsp thyme 3 garlic cloves whole or chopped

1 carrot, chopped 1 onion, chopped

2 stalks celery, chopped parsley stems or other herbs

Additional Optional Ingredients 1 Rishi mushroom to make it more medicinal

1” ginger chopped

Put all ingredients into a soup pot Add water to cover the chicken by 3”

Let sit for 20-30 minutes in the cool water. The acid helps make the nutrients in the bones more available.

Cover and bring to a boil. Turn down to low so it is just simmering. Keep covered. (You can

also make it in a crock pot) During the first hour of simmering, remove the impurities that float

to the surface. A frothy/foamy layer will form and it can be easily scooped off with a big spoon. Throw this part away. Grass-fed and

healthy animals will produce much less of this than conventional

animals. Simmer covered on low for 3-6 hours. Add more water if necessary

to keep the chicken covered. Strain cool, skim fat.

Freeze or use within a few days

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Basics

Easy Alkaline Broth

Choose a combination of the following vegetables equaling

approximately 1 ½ -2 cups:

Celery

Green Beans

Zucchini

Spinach

Parsley

Place vegetables in a soup pot with enough filtered water to cover

Bring to boil and then let simmer for 45 minutes.

Strain and keep the broth. You may add ginger and/or cayenne pepper to season.

This recipe will keep in the refrigerator for 3 days. Please do not freeze and defrost. Make fresh as needed.

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Basics

Almond Milk

Almond milk is a good source of protein and fat. It contains several

phytochemicals that can reduce the risk of heart disease. It is a good source of healthy mono-unsaturated fat and is rich in phosphorus, potassium and

zinc.

Makes 3 cups

1 cup raw almonds

3 cups filtered water

Soak the almonds in a glass jar or stainless steel bowl in enough water to

cover by 2 inches overnight or for at least 6 hours. Drain the water from the almonds and discard.

Blend the 3 cups of water with almonds until well blended and almost smooth.

Strain the blended almond mixture using a cheesecloth or nut milk bag. Squeeze to extract all the milk.

Homemade raw almond milk will keep well in the refrigerator for three or four days. Store the pulp in the freezer to use in recipes.

Hemp Milk

Hemp is a super food. Hemp seeds are high in protein including edestin. Edestin is considered by scientists to be the most easily digestible form of

protein in the food chain. Hemp seeds are bursting with Omega-6 and Omega-3, essential fatty acids that are good for your heart and have anti

inflammatory benefits. It is easy on the digestive system. Hemp milk is the

simplest nut milk to make because you don’t have to strain it.

1 cup shelled hemp seeds

3 cups water

Blend for 3 minutes in a Viatmix, 5 minutes in a regular blender.

Pour into a glass jar.

Refrigerate for up to 5 days.

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Basics

How To Bake a Winter Squash

PREPARATION Preheat oven to 350°F. Cut squash in half using a sharp knife. Scoop out

the seeds and pulp. Place squash flesh side down in a baking pan and add about ¼-inch of water. Bake until tender. Small squash take up to 35

minutes and larger ones may take 45–90 minutes. Test by inserting a fork. It should slide in easily and feel soft.

My favorite is acorn squash as a side dish, or you can substitute spaghetti

squash for pasta. RECIPES

TYPES OF WINTER SQUASH:

Butternut – great for purées and soups Spaghetti – great substitute for pasta, just add a little ghee or pasta

sauce Acorn – a sweeter squash, great as a side dish

Kabocha - also a wonderful side dish with a little butter or ghee, coconut oil, and a pinch of salt

How to Bake a Sweet Potato

Preheat oven to 350°F. Wash and dry a sweet potato. Pierce the skin with a fork in several places. Place on a baking sheet and bake for 45 minutes

or until soft.

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Basics

How To Cook Beans 6 Cups or 12 Servings

Preparing Dried Beans

2 cups large dried beans (e.g. garbanzo, black, pinto, navy, kidney,

lima) In a large bowl, soak beans in double the volume of water (2 cups

beans uses 4 cups water). Let stand for 8 hours. You could do this before going to bed and let

them soak overnight. Alternatively, you can bring the water to a boil, add beans, turn off the

heat, cover, and soak for only 2 hours. Drain and rinse. Cook beans

according to the recipe below. RECIPES

Cooking Beans (soaked as above)

6 cups water

3-inch piece of kombu*, soaked 5 minutes in cold water

1 tsp Celtic sea salt

*Kombu is a seaweed that contains glutamic acid which acts as a natural

bean tenderizer. It also adds vitamins and minerals to any dish and helps

prevent flatulence.

Place beans, fresh water, and kombu in a pot;bring to a boil. Lower heat and let simmer, covered, until beans are quite tender (55–

60 minutes).

A well-cooked bean can be easily mashed in the roof of your mouth with your tongue. Add water during cooking if needed.

Add salt to beans when finished cooking.