SMOOTHIE DETOX: QUICK STARTAN INTRODUCTION TO THE SMOOTHIE DIET SYSTEM

BY NOW YOU ALREADY KNOW THAT GOOD NUTRITION AND THE RIGHT FOODS ARE THE FOUNDATION OF ACHIEVING THE GOALS YOU’RE AFTER.The foods you eat are literally responsible for the results that you experience.

THIS IS A BASIC FACT.But it doesn’t matter if you know what the right foods are, if you’re like most people then chances are you don’t consume enough of them each day. A recent study revealed that an unbelievable 85% of Americans don’t consume the USDA’s recommended daily intakes of vitamins or minerals that are needed for prop-er health and development. As you’ll discover in a moment, this alone is the #1 reason why most people can’t lose weight no matter how hard they try.

The truth is even if you are consuming large amounts of vegetables, if they are cooked, fried or covered in fatty, creamy sauces & dressings, then you’re body will utilise the limited nutrients that are left in them to fight the poisonous condiments that you ate them with - essentially making it as if you didn’t consume them in the first place.

Lack of nutrition from raw living vegetables more than any other single factor is the most important reason why people struggle to change their bodies or stay with a healthy lifestyle. Instead they remain frustrated, burnt out, feel deprived and helpless that all their hard work isn’t getting them any closer to their goals.

The first step we take with any client is to kick start their day with a large hit of nutritious raw vegetables in a delicious Smoothie. It’s the most important step and has changed countless lives, and if you let it, it’ll change yours too.

HOW IS MY LACK OF NUTRITION SCREWING UP MY RESULTS?

Kale, Cucumber, Broccoli, Sprouts, Spinach and lemon are all essential for a healthy, slim body, but if you don’t consume them, then you’re body is going to look elsewhere for the benefits.Let me break it down a little more for you. This is how it works...Our bodies are finely tuned machines that know what they need to operate and run optimally. The way that it communicates it to us is by the way of food crav-ings.

For example, if people who crave chocolate frequently generally have a de-ficiency of Magnesium, which is found in large quantities in Chocolate. Or if your body is low in potassium it’ll make you crave a banana as Banana’s have loads of Potassium. Or if you’re tired through lack of B Vitamins or an overly acid blood stream you’ll crave something sugary to cover the issue and get your energy back quickly.

The trouble with being malnutritioned however, is most of the foods your body craves are high calorie, high sugar and normally high fat, all of which have been proven to help you gain weight.

The Most Common Symptoms Of Malnutrition Are:- Fatigue and mental fogginess- Needing coffee, energy drinks or other stimulants first thing in the morning- Trouble sleeping- Failing to lose weight- Never being able to stick to a diet no matter how much you try because cravings send you off course- Anxiety and Depression- Bad Skin- Lack of concentration - Fast Aging and Wrinkles

What we discovered working with clients is that no one wants to wake up to a salad or broccoli for breakfast. No one wants their first meal of the day to taste bland, boring or even disgusting.

This is why we created the Smoothie Diet - The most effective and tasty way to give your body all of the vital nutrients, minerals, en-zymes, and living electrical energy that you need to lose weight, feel healthy and live a quality of life that you’ve never experienced before.

By consuming all of the foods that your body needs first thing in the morning, you’re giving your body the ability to turn them into pure, vital energy for the entire day. But more than just eating them, the right blender will break these foods down to cellular level which allows for complete and rapid absorption by your body.

This means that all the difficult to consume fiber will help cleanse your digestive system while keeping you fuller for longer. All the live enzymes and minerals will alkalize your system giving it the ability to process extra stored fat. And the living electrical energy will charge your body’s en-ergy pathways giving you more vitality throughout the day. This dramatically reduces cravings for fatty, sugary and other foods that are just generally bad for your waist and health.

The reason smoothies are the best way to consume these nutrients in the morning, is unlike juic-es where you leave half of the nutrients in the waste basket, smoothies contain the whole food. This leads to you getting all the nutrients, while staying much fuller and better fuelled than if you were to have a juice instead.

We aren’t saying Juicing is bad, in fact juicing is incredible! However it is best used as a detox, or as a daily booster, rather than a meal replacement.

THE SCIENCE BEHIND SMOOTHIES:

5-DAY SMOOTHIE DETOX: HOW IT WORKSEssentially this diet is to help you consume heaps of fresh produce in a raw state for 80% of the time. It’s designed so that the food you consume is of high nutrients so that your body can cleanse and detox it’s system so it can flush as much toxins from your internals, leaving you in a more energised state for the day.

OVERVIEW: WHAT TO PLAN FOR OF THE NEXT 5 DAYS

Morning Elixir: Drink ½ litre of warm water with fresh lemon juice every morning before you move

Smoothie: Drink a smoothie every morning for the next 5 days to detox and alka-lise your body

Snacks: Eat healthy raw snacks between each meal to keep hunger at bay, and maintain optimal energy levels between meals.

Salads: Eat a fresh raw salad every day at lunch with healthy fats, vegetables, and whole-grains to sustain energy levels, and boost nutrients in your body.

Soups: Eat soups in raw or cooked version for dinner to improve sleep, and also aid in digestion.

Hydration: Drink at least 2 litres of alkaline water a day to help flush your body from toxins while detoxing

Supplements: Take any of the supplements we’ll cover in a moment for optimal health and performance

Move: Move every morning before eating for at least 30 minutes to stimulate your lymph system for moving blood flow. This should be low-medium intensity exercise such as fast walking, light jogging, swimming, or yoga.

Sleep: Sleep 9 hours each night, but no litter than 8 hours sleep for best health practices.

SMOOTHIE DETOX DO’S:- Put at least 3 serves of green alkaline veggies in your smoothie

- Use only Non-Dairy unsweetened milks such as Soy milk, Almond Milk, or Coconut Milk

- Use only Stevia extract as your natural sweetener of choice

- Avoid Caffeine, artificial sweeteners, animal protein, dairy, sugar, gluten, processed food, yeast, fungi, and refined grains

- Chew your smoothies slowly to stimulate enzymes. Digestion begins in your mouth

- Drink Your smoothies within 15 minutes of Making them

- Always have fresh veggie sticks in your fridge ready for snacking

- As much as possible eat organic produce. This will improve the taste of your produce and also provide you 300% extra vitamins, minerals, and anti-oxidants.

- Drink 500mls of water before eating

- Eat your Last meal 3 hours before sleep

- Eat when you’re hungry, stop when you’re full

- Keep it simple. Avoid making your smoothies too big or adding too much into it.

- Move every single day for a minimum of 30 minutes, but ideally an hour at low-medium intensity. It’s important to move as much as you can as that was what our bodies are designed to do. Regular movement is also great for health, and weight management. Some of the best exercises include light jog-ging, swimming, walking, dancing, and also yoga.

- Meditate Daily to decrease anxiety and increase present living Get as much sleep as you can, even as much as 10 hours a night if you’re recovering from exhaustion.

ALKALINE RESET DON’TS:- Don’t eat past full. Listen to the soft whisper of your stomach telling you it’s full.

- Don’t starve yourself. Never go hungry. If you’re feeling peckish has some fresh crunchy veggies, lightly steamed veggies, raw almonds, some filtered water, hot lemon tea, or even some fruit.

- Avoid drinking right before, during, and straight after your meal as this dis-rupts healthy digestion.

- Don’t over exercise. Over Exercising is a cause of stress on your body, and hormones. It can impact your weight in a negative way and also your moves. Take things easy and simply move daily.

- Don’t use more than 1 serve (150g) of fruit or 1 cup of chopped fruit in your smoothie. Too much fruit equals too much sugar, which produces too much yeast and causes health issue, sometimes even weight gain.

- Don’t expect to lose all your unwanted weight in just 5 days. Although some diets can give quick weight loss results, they are not healthy or long term at all. In fact most people gain more weight back then they were originally at.

- This smoothie diet is a kick start to your health, and in return the unwanted weight may come off. But in most cases this will take longer than just 5 days.

- Don’t drink more than 2 smoothies per day

The smoothie diet is a means to kick start you into a healthy habit that will ideally last a lifetime. Therefore by under-

standing the what, why, and how the smoothie diet works is important. So let’s get into it!

WHY DRINKING SMOOTHIES Why is the Smoothie Detox different from every other health and weight loss approach around?

Drinking smoothies not only allows you to consume all important phytonutrients (plant based nutrients), but also vitamins, and minerals through fresh raw produce and hydration.

The best part is that means you’re giving your body the best defense for disease by ingesting a variety of natural substances that are essential for optimal health and fitness.

Most other liquid diets have you drastically cut calories from your diet, which is why you lose weight in just a short period of time. But these results do not last, as your metabolism slows to save energy. Unless you keep the eating habit forever you’re likely to regain the weight you lost back.

This is why we prefer smoothies as you get the nutrients similar to a juice fast, but you also consume solid foods. In fact this approach helps overweight people con-trol the number of calories they eat, which helps keep the weight off for several years.

ALLOW ME TO INTRODUCE YOU TO THE POWER OF SMOOTHIES AND THE BENEFITS OF DOING A SMOOTHIE DETOX

1. Many people ask if smoothies are better than juices. I say they’re different and offer different benefits so it’s not possible to put them against each other. Smoothies however are great because they provide the body with nutrients that are needed for good health. The soluble fibres, which stay in your smooth-ies unlike with juices, helps keep you fuller for longer so you won’t have to eat again so soon, which saves you from calo-ries.

2. Smoothies also help you consume all the vegetables your body requires for optimal health. You could easily have up to 4-5 serves in your smoothie every morning! This saves you from having to eat this throughout the day.

3. Smoothies help change the way you eat. By making your-self a smoothie first thing in the morning you’re getting a hit of energy from all those nutrients. The more energy you have, the more you’re going desire for foods that will help keep you in this peak state.

4. Smoothies taste so great it almost replaces cravings for rich and sweet things as you can make your smoothies to taste similar to your cravings, but healthier. I have some healthy green smoothie recipes that taste like chocolate milkshakes.

5. Smoothie are a great place to add all your superfoods such as coconut oil, chia seeds, maca powder, green juice powder, slippery elm bark powder and more. There’s no better way to get your hit of nutrients than a tasty thick smoothie.

6. Smoothies help keep you hydrated, something a coffee won’t do first thing in the morning. Since our bodies pull water from foods to stay hydrated, staying well hydrated could be the reason you lose your weight as water flushes out the fats and other toxins from our body.

HERE ARE 25 ADDITIONAL REASONS TO DRINK GREEN SMOOTHIES DAILY:

1. Green smoothies are a great way to add vegetables into your diet 2. They help lower high blood pressure due to large amount of po-tassium found in vegetables 3. They Help you Stay Hydrated 4. They boost your energy 5. They aid in digestion6. They improve muscle recovery after a workout 7. They provide vitamins, minerals, and healthy oils to provide you with optimal health8. They Provide you with calcium, which gives you strong teeth 9. They are better than a multivitamin 10. They Boost Weight Loss and Fat Loss11. Helps control blood sugar levels12. Decrease production of cortisol 13. Strengthen Bones14. Helps your body to assimilate nutrients better15. Promotes healthy bowel movement 16. Helps you consume chlorophyll for Optimal health17. Helps you enjoy and crave more greens18. Maximize the nutrients absorbed by the greens19. Taste amazing, even children love them!20. Give you mental clarity and focus 21. Helps increase fibre intake for healthy weight loss22. Control cravings 23. Gives clearer looking skin 24. Lessens wrinkles25. Improves immunity

WHAT TO EXPECT:

1. Regular bowel movement: Your diet will consist of lots of green veggies, and even added fibre you can expect to have the toxins eliminated from your bowels. This will cause you to feel healthier and lighter as the toxins leave your bowls also.

2. Your energy levels change: You will experience an energy boost first thing from your smooth-ies and often in the evening you might even feel like you sleep better. This is great as it means your body doesn’t need to work overtime to breakdown your food, rather it can work on cleansing your body.

3. You will Stop Sugar Cravings: All the greens and healthy fats, whole grains, and proteins will keep your energy levels very stable. Because of this you will find you have a less need to go for your coffee or chocolate bar

4. You feel full sooner: These meals will contain more soluble fibre and water than you’re use to, which means you will feel fuller sooner. This just means you adjust the servings to suit your appetite.

5. You may experience headaches: If you regularly consume caffeine then there is a high chance that by removing it from your diet you’ll experience headaches. This is because just like illegal drugs, your body creates a chemical reliance on caffeine. The best way to counteract this is to consume greens drinks throughout the day.

NORMAL DURING THE SMOOTHIE DETOX:

CHECKOUT THE BELOW TROUBLESHOOTING & SUPPLEMENTATION TIPS:

1. Feeling weak & loss of strength - Increase the fat amounts in your meals. Don’t worry, the fats don’t make you fat. Simply add extra olive, coconut or avocado oil to your meals.

2. Trouble sleeping - Consume 500mg of magnesium half an hour before bed. This will relax your energy pathways and promote rest.

3. Hungry - You can eat unlimited amounts of alkaline vegetables and snacks on this reset. Sim-ply keep some soaked almonds, carrot sticks and nut butter handy to curb any cravings you may have.

CHECKOUT THE BELOW TROUBLESHOOTING & SUPPLE-MENTATION & FLAVOURING TIPS:1. Green Juice Powder: Green juice powder is perfect to add into your smoothies for extra alka-linity and also to your water bottle with lemon juice to sip throughout the day.

2, pH Alkaline Drops: pH drops are a potent powerful solution that when added to water dra-matically increases the pH of that water. Using these drops in your water increases the alkalinity levels to 9.5, which can have profound effects on your health. You will notice the difference with these drops almost straight away.

3. Slippery Elm Bark Powder: This powder is added to your breakfast smoothie to protect your stomach from inflammation including IBS (Irritable Bowel Syndrome)

4. Brown Rice Protein Powder: Protein powder is a great supplement for protein in your diet, it also taste great in your smoothies and helps keep you fuller longer! Protein powder increases weight loss as all the calories are from pure protein. Look for rice protein that contains no sugar, no artificial sweeteners, flavours or preservatives. 5. 95% Reb A Stevia Extract: This is the best sweetener to add to your smoothie to give it the best taste. 95% Reb A Stevia is FDA approved, non-GMO, and naturally extracted from the stevia leaf plant. It’s great for diabetics, low calorie dieters, and people following a sugar free lifestyle.

6. Now Foods Vanilla Creme Liquid Stevia: This is the best liquid stevia for flavouring. It will enhance the taste of your smoothies exponentially!

7. Raw Organic Cacao Powder: Cacao powder is super rich in magnesium, sulfur, calcium, zinc, iron, copper, potassium, and even manganese. There’s also antioxidants, and flavonoids, plus B vitamins and essential heart healthy fats. This is great to add in your smoothies for overall health, and flavour.

8. Chia Seeds: Chia seeds help boost your energy, and supports your overall health such as increase your energy, and provide you an excellent source of omega 3 fatty acids.

9. Flax Seeds: Flax seeds are rich in dietary fibre, magnesium, B1 Vitamin, and essential fatty acid alpha-linolenic acid (ALA), which is important for overall health.

10. Coconut Oil: Coconut oil helps with weight loss, and lowering high cholesterol. The saturated fats are also an excellent source of energy.

THE 5-DAY SMOOTHIE DETOX

1. Read over the guide2. Decide to get the supplements3. Make a Shopping List & go shopping4. Prepare your meals the morning you wake5. Set your intention and goals from this detox

BEFORE YOU START:

PREPARATION FOR THE SMOOTHIE DETOX:COMPLETE THIS THE SUNDAY BEFORE YOUR RESET STARTS

- Purchase all your produce and supplementsWash and prepare your greens for your salad by rinsing them with water and then using a salad spinner to dry them.- De-stem the greens and break them into small-er pieces keep them in a large salad bowl in the fridge for your lunches- Pre cook the white navy beans in a large pot, and then store them in ½ cup filled bags, before freezing them.- Prepare your lunch after your breakfast. This is better than the night before because you make better health choices when you’re refreshed and cleansed in the morning versus the evenings when you’re tired. - Soak 1 cup of almonds overnight in 4 cups of water with a pinch of sea salt. Drain them the fol-lowing morning and store them in the refrigerator using a jar. These almonds will remain fresh for up to one week.

*Note: You can pre make smoothies and they will last in the freezer for upto 3 days, but they won’t taste as good or be as nutritious as preparing and consuming them the same day.

15 POINT STEP-BY-STEP GUIDE TO LIVING A SMOOTHIE DIET LIFESTYLE1. Wake up every morning to 500mls of warm water with juice of 1 whole lemon. Make this by boiling your kettle, and then adding 1 cup of cold filtered water to your large glass or jug, followed by 1 cup of the boiled water. Then add your fresh lemon juice, stir and consume. Drink this just before you leave for your morning walk

2. Go for your morning fat-burning cardio duration any-where from 30 minutes, but ideally 60 minutes.

3. Return home to 500 mls of water with 3 pH drops. Consume and then shower.

4. Return from shower and find a nice quiet place in your home to commence your 10-20 minutes of guided med-itation. This is my favourite one to listen to. Meditation is easy to skip, but it’s well worth it. You will notice both eating habits, and your moods change in a positive way!

5. Make your green smoothie! Choose from one the rec-ipes below and zip it up. Enjoy it slowly by sitting down and thinking about your day ahead.

6. Prepare your lunch and snacks for the day and don’t forget to pack your greens and pH drops. Additionally, prep your vegetables for dinner that night.

7. Drink another 500-1000mls of water with greens and pH drops before your next snack

8. 2-3 hours after your smoothie enjoy one of your snacks with a cup of herbal tea (anything except caffeine based teas)

9. 1.5-2hrs after your snack enjoy your lunch salad

10. 3hrs after lunch enjoy your next snack with a cup of herbal tea (any-thing except caffeine based teas)

11. 2-3 hrs after your snack enjoy your dinner.

12. At Dinner time prepare you soup and make enough for 2 serves so you can use again during the week or even the following week if you choose to keep the lifestyle up

13. Make your fruit almond ice straight after dinner to notify yourself you’ve done eating for the day.

14. Just before retiring for the night, make note of what you ate today and how you felt. This will help you make better decisions the next morning. If you are hungry have some soaked almonds half an hour before you go to bed.

15. Go to bed early enough to get your 9 hours sleep.

WHAT IS A CORRECT SERVING SIZE?

Vegetables and Fruits:1 cup salad greens = 1 serve½ cup of other vegetables = 1 serve½ cup vegetable juice = 1 serve½ cup of fruit = 1 serve

Non-Dairy Milks:½ cup of full fat non-dairy milks = 1 serve1 cup of light non-dairy milks = 1 serve

Proteins:½ cup of cooked legumes = 1 serve100g of tofu = 1 serve125g (½ cup) silken tofu = 1 serve2 tbsp. nut butters and nuts/ seeds = 1 serve30g serve of protein powder = 1 serve

Healthy Fats:½ Medium avocado (60g) = 1 serve1 tsp. healthy oils = 1 serve 2 tbsp. hummus (40g) = 1 serve4oz/ 113g of So Delicious coconut yoghurt = 1 serve125g of Nudie Natural Coconut Yoghurt = 1 serve

Superfoods and Flavourings:2g Green juice powder = 1 serve1 tsp. (7g) Chia seeds/ flax seeds = 1 serve1 tsp. (5g) slippery elm bark pow-der = 1 serve⅓ tsp. Stevia extract = 1 serve1 heaped tsp. cacao powder = 1 serve1 tsp. vanilla extract = 1 serve½ tsp. peppermint extract = 1 serve

Whole grains:1 sliced of sprouted bread = 1 serve of grains½ cup cooked whole grains = 1 serve75g small potato = 1 serve

HOW TO MAKE A GREEN SMOOTHIE BREAKDOWN:Step 1: Add Your Greens

Add 5 Serves of greens to your smoothie (yes 5!) eg. 2 cups baby spinach, ½ cup cucumber, and 1 cup frozen broccoli

Step 2: Add Your Protein Choice (optional)

Add 1 serve of protein to your smoothie eg. brown rice protein powder, 1 oz. almonds or ½ cup silken tofu etc.

Step 3: Add your Healthy Fats

Add 1 serve of your healthy fat eg. fresh Avocado, or coconut cultured milk

Step 4: Add your Superfoods

Add anymore between 1-3 super foods into your smoothie. Example includes: 1 tsp. chia seeds, 1 serve of green juice powder, and 1 serve of maca powder

Step 5: Add you flavouring

Add any flavouring you choose eg. cacao powder, vanilla extract, and stevia to taste

Step 6: Add liquid of choice

Add any liquid you choose including water if desire, I will add 1 cup unsweetened almond milk

Step 7: Add Ice!

Add 4 ice cubes into your smoothies if you like it extra cold and thick, just like me!

SMOOTHIE DETOX MEAL PLAN:Rather than give you a fully restrictive meal plan that outlines the exact meal you should eat each day, below you’ll find a template of how and when we recommend you eat.

This way you can choose recipes from the list below to suit your individual taste buds. Depending on your appetite you mightn’t need morning & afternoon tea or supper.

Upon waking: Morning Elixir

Breakfast: Smoothie

Morning tea: Approved Snack

Lunch: Salad

Afternoon Tea: Approved Snack

Dinner: Soup or Main Meal. Approved Des-sert Optional

Supper: 15 Soaked almonds

THE SMOOTHIE DETOX RECIPES:

Citrus Delight

½ cup cucumber 2 cups spinach 1 cups frozen broccoli 1 serve So Delicious Cultured Co-conut Milk1 serve green juice powder 1 serve stevia extract 1 tsp. vanilla extract1 lime, peeled1 cup unsweetened almond milk 4 ice cubes

Muscle Recovery

½ cup cucumber 2 cups spinach 1 cups frozen broccoli 1 serve brown rice protein powder 1 serve green juice powder 1 serve stevia extract 1 serve cacao powder 1 tsp. vanilla extract½ cup unsweetened soy milk ½ cup water4 ice cubes

ALL SMOOTHIE RECIPES:The following recipes are suggestions only. If you’d like to swap these for your own creations that is completely ok.

Chocolate Pudding Delight

½ cup cucumber 2 cups spinach 1 serve silken tofu 1 serve avocado 1 serve green juice powder 1 serve stevia extract 1 tsp. vanilla extract1 serve cacao powder 1 cup unsweetened almond milk 4 ice cubes

Richy Green and Super Mean

½ cup cucumber 3 cups spinach ½ banana2 tbsp. almond butter1 tsp. flax seed 1 tsp. chia seeds1 serve green juice powder 1 serve stevia extract ½ cup unsweetened soy milk ½ cup water4 ice cubes

Raspberry Chic

½ cup cucumber 2 cups spinach ½ cup frozen berries 1 serve brown rice protein powder 1 tbsp. almond butter1 serve green juice powder 1 serve stevia extract ½ cup unsweetened soy milk ½ cup water4 ice cubes

Lemon Vanilla Pie

½ cup cucumber 2 cups spinach 1 cup frozen broccoli 1 serve Vanilla brown rice protein powder 1 tsp. coconut oil1 tsp. vanilla extract1 serve green juice powder 1 serve stevia extract 1 lemon, peeled1 cup unsweetened Almond milk 4 ice cubes

Lean & Green

½ cup cucumber 3 cups spinach 1 kale leafy, stem removedHandful of fresh mint1 serve of vanilla protein powder1 serve avocado1 tsp. slippery elm bark powder 1 serve green juice powder 1 serve stevia extract 1 serve chia seeds1 cup unsweetened Almond milk 4 ice cubes

Almond Greener

½ cup cucumber 2 cups spinach 1 kale stalk, stems removed2 tbsp. almond butter1 serve avocado1 serve green juice powder 1 serve stevia extract 1 serve vanilla extract ½ tsp. ground cinnamon1 serve chia seeds1 cup unsweetened Almond milk 4 ice cubes

Berry Goodness

½ cup cucumber 2 cups spinach 1 kale stalk ½ cup raspberries1 serve avocado1 serve green juice powder 1 serve stevia extract 1 serve chia seeds1 cup unsweetened Almond milk 4 ice cubes

Vanilla Queen Smoothie

½ cup cucumber 3 cups spinach 1 kale leafy, stem removedHandful of fresh mint1 serve of vanilla protein powder1 serve avocado1 serve green juice powder 1 serve stevia extract 1 serve chia seeds1 cup unsweetened Almond milk 4 ice cubes

Almond Greener

½ cup cucumber 2 cups spinach 1 cup frozen broccoli 2 tbsp. almond butter1 serve avocado1 tsp. slippery elm bark powder 1 serve green juice powder 1 serve stevia extract 1 serve vanilla extract ½ tsp. ground cinnamon1 serve chia seeds1 cup unsweetened Almond milk 4 ice cubes

Anti-Inflammatory Beast

½ cup cucumber 3 cups spinach 1 kale leafy, stem removed2 inch pieces of ginger1 inch of fresh turmeric (optional)1 cups frozen raspberries1 serve of protein powder1 serve avocado1 tsp. slippery elm bark powder 1 serve green juice powder 1 serve stevia extract 1 serve flax seeds1 cup unsweetened Almond milk

Berry Goodness

½ cup cucumber 3 cups spinach 1 kale stalk ½ cup raspberries1 serve avocado1 tsp. slippery elm bark powder 1 serve green juice powder 1 serve stevia extract 1 serve chia seeds1 cup unsweetened Almond milk 4 ice cubes

Broccoli & Potato Soup

2 serves of new potato 2 cups broccoli 1 serve olive oil

Method:

steam everything till soft, and then add to a food processor and blend until smooth

Roasted Butternut Squash Soup

2 cups roasted butternut squash 1 serve olive oil ½ tsp. cinnamon (optional)½ tsp. cayenne pepper (optional)¼ tsp. sea salt

Method:

Roast butternut squash in oven for 20-25 minutes at 400f/200c Blend all ingredients into a food processor til smooth

SOUP RECIPES:The following soups are suggestions only. If you’d like to swap these for your own ideas that is completely ok, just avoid consuming anything that contains dairy, animal protein, yeast, sugar or fungi

Cauliflower & Asparagus Soup

2 cups cauliflower 5 asparagus bunch 1 serve olive oil ¼ tsp. sea salt

Method:

Steam everything till soft, and then add to a food processor and blend until smooth

Carrot and Coriander Soup

½ white onion ½ serve coconut oil 4 medium carrots, chopped 2 cups broccoli 1 massel vegetable broth cube + ½ cup water½ tsp. coriander

Method:

Saute onion in coconut oil until soft Add chopped carrots and brocco-li and then 1 cup vegetable broth cook until soft with lid over sauce-pan Add coriander and then blend in food processor until smooth

Tomato soup (2 serves)

5 large roma tomatoes, roasted in 1 tsp. coconut oil and sea salt5 sprigs of thyme, springs removed or (½ tsp. dried thyme)1 yellow onion, diced1 garlic clove 1 cup vegetable broth 1 ½ tbsp. tomato paste 1 serve avocado ½ tbsp. braggs liquid aminos (or tam-ari)2 serve coconut oil Sea salt to taste ¼ tsp. smoked paprika

Method:

- cover tomatoes with coconut oil, and sea salt and then bake for 25 minutes in 400f/200c oven- Saute onion and garlic in saucepan with 1 tsp. coconut oil - Add the tomato paste and broth, and stir for 2 minutes- Add roasted tomato, and onion mix-ture in a blender with the remaining ingredients and blend until smooth

Fresh Vegetable Sticks

1 medium carrot ½ continental cucumber1 celery stick ½ red capsicum face

Soaked Almonds

¼ cup soaked almonds

Nudie Coconut Yoghurt

170g plain coconut yogurt

1 Serve of fruit

150g green apple (for example)

Brown Rice Cakes and Almond Butter

2 brown rice cakes 2 tbsp. almond butter

Brown Rice Cakes, Avocado, and Sprouts

2 brown rice cakes 4 tbsp. avocado ½ cup sprouts (any of your favour-ite)

SUGAR FREE SNACK RECIPES:The following snacks are suggestions only. If you’d like to swap these for your own ideas that is completely ok, just avoid consuming anything that is processed, and high in sugar.

Kale Chips

1 kale bunch 1 tsp. olive oil (message over all the kale) Sprinkle with sea salt

½ large Avocado & Olive oil

1 ½ serve avocado 1 tsp. olive oil Sea salt and cracked pepper to taste Fresh lemon juice (optional)

Small Salad

2 brown rice cakes (broken into croutons) 1 lebanese cucumber ½ small red onion ½ cup flat leaf parsley ⅓ cup sunflower sprouts ¼ cup broccoli sprouts 1 ½ tsp. olive oil 1 fresh lemons, juicedSea salt to taste

Toasted seeds

1 tbsp. pumpkin seeds1 tbsp. sunflower seeds1 tbsp. sesame seed 1 tbsp. almonds½ tsp. sea salt

Hummus and Cucumbers

2 tbsp. hummus ⅓ cucumber, sliced

Tahini sauce with Carrot sticks

2 tbsp. tahini ½ cup carrot sticks½ cup celery sticks

Sprouted whole-wheat wrap with Salad

1 sprouted wrap 2 tbsp. avocado ½ cup spinach ¼ cup sprouts ¼ cup grated carrot ¼ cup red capsicum, sliced sea salt and cracked pepper to taste

Nori Sheet with Almond butter

2 large nori sheets 2 tbsp. almond butter

Method:

Spread 1 tbsp. of almond butter on each nori sheet and enjoy!

Steamed Green beans

4 cups green beans, stems re-moved, lightly steamed

Steamed Carrots

3 medium carrots, cut into fingers, steamed¼ tsp. cinnamon ¼ tsp. cumin powder ¼ tsp. sea salt

Green Juice

1 lebanese cucumber 1 large lemon2 inch piece of ginger 4 celery stalks 3 cups spinach 4 romaine lettuce leaves

Beet Juice

3 small beets 2 lebanese cucumbers1 large lemon

Anti-inflammatory Juice:

5 medium carrots 1 large lemon 1 lebanese cucumbers 2 inch piece of ginger

Lemon Garlic Green Beans

3 litres of vegetable broth850g of green beans1 cup chopped raw almonds ¼ cup minced fresh garlic 3 tbsp. lemon juice3 tbsp. olive oil 1 tsp. sea salt 1 tsp. lemon zest strips ½ tsp. lemon zest

Method

Bring vegetable broth to boil in a large saucepanBlanch the green beans in the veg-etable broth for 3 minutes Drain the green beans and set asidesaute onion and garlic on medium heat for 1 minute. Turn the heat down low and then add the al-monds to slightly warm them.Stir in the lemon strips and zestStir the onion mixture through the cooked beans, add some sea salt and cracked pepperLay beans in a baking dish and enjoy!

SUGAR FREE MAIN MEAL RECIPES:The following recipes are suggestions only. If you’d like to swap these for your own ideas that is completely ok, just avoid consuming anything that contains dairy, animal protein, yeast, or fungi.

Hearty Curried Lentils (serves 4)

4 large carrot, grated2 red onion, finely sliced1 leek, cut into fine rings4 garlic cloves, finely cut ½ tsp. fresh ginger, grated½ tsp. ground cumin ½ tsp. turmeric powder¼ tsp. cayenne pepper1 tsp. curry powder1 tbsp. coconut oil 2 cups cooked whole green lentils2 cups water

Method

Saute onion and garlic in coconut oil for a few minutes Add in carrot, and leek, plus all the seasoning and cook for 3 minutes Add the cooked lentils and 2 cups of water Simmer for 10 minutes to allow the flavours to infuseServe with sprouted toast and en-joy!

Alkaline Steam Fry (serves 2)

1 bunch Bok Choy, sliced 1 medium Zucchini, sliced 1 yellow onion, sliced Handful of green Beans. chopped2 cups Snow peas 1 tbsp. braggs amino acid 1 tsp. ground ginger 1 tbsp. olive oil 2 tsp. granulated stevia 1 tbsp. toasted sesame seeds

Method

Dry saute onion in water until soft Add vegetables and cook for 5 minutes Stir braggs, stevia, and olive oil in a cup and the pour over stir fry Serve between 2 and sprinkle toasted sesame seeds and enjoy!

Coconut & White Bean Curry (serves 2)

1 cup white beans 3 medium zucchinis, sliced 3 tomatoes, quartered1 red bell pepper, sliced1 green bell pepper, sliced250g green beans, stem removed1 ½ cup coconut milk 1 tbsp. coconut oil sea salt and cracked pepper to taste½ tbsp. curry powder¼ tbsp. ground ginger

Method

Add all the chopped vegetables to a heated pan with coconut oil Cook for a few minutesAdd the tomatoes, and coconut milk and stir well for a couple of minutesAdd all seasoning and cook for an extra minuteServe between 2 and enjoy!

10 Minute White Bean Soup (serves 4)

3 cups cooked white navy beans 2 cups chopped fresh tomato (411g) 3 cups vegetable broth ½ cup chopped green onion 1 tbsp. chopped fresh rosemary (1 tsp. dried rosemary)2 tbsp. finely chopped fresh garlic 2 tbsp. olive oil

Method

Saute onion and garlic in oil for a few minutes Add in tomatoes, and rosemary and simmer for a few minutesAdd the vegetable broth and the cooked white navy beansBring the mixture to boil and then simmer for 10 minutes to allow the flavours to infuseServe with sprouted toast and en-joy!

Salmon Fillet (Serves 1)

140g salmon fillet, pan cookedSpinach salad with cucumber, red onion, cherry tomatoes, and fresh parsley served with fresh lemon juice and olive oil

Green Quinoa (serves 8)

4 tbsp, olive oil 2 cups quinoa 4 cups vegetable broth 2 cups yellow onion, finely chopped1 cup green onion ¼ cup minced garlic1 tsp. ground turmeric½ tsp. ground nutmeg4 cups baby spinach ½ cup finely chopped fresh chives1 cup continental parsley 1 cup chopped fresh coriander2 large nori sheets

Method

Preheat oven to 350f/180cHeat oil in pan and gently cook the onion and garlic with sea salt until brown Add quinoa until it’s coated in the onion mixtureAdd the turmeric, nutmeg, and veg-etable broth and bring to boil Reduce heat and simmer and then add the spinach, herbs and green onionsTransfer mixture into a baking tray and then cover with foilBake for 25 minutes until the liquid is fully absorbed and the quinoa is fluffy Shred the nori sheets and then mix it through the quinoa.Serve this dish with a side salad of leafy greens, cucumber, and red sweet bell peppers

Tofu Curry (serve 2) easily re-freezable

1 tsp. coconut oil ½ broccoli head, cut into florets1 yellow onion, sliced1 red pepper, sliced2 cups packed spinach 300g firm tofu 1 canned organic coconut milk 4 tsp. tomato puree1 stock cube and ½ cup water 2 tsp. turmeric powder2 tsp. curry powder

Method:

saute onion in coconut oil until soft Add the broccoli, and red pepper to the saucepan and cook for 2 min-utes Add the broth and coconut milk to the saucepan and bring to boil, then simmer for 5 minutesAdd the tomato puree, tofu, and seasoning and cook for 5 minutesServe and enjoy!

Tomato Salsa Power Salad

1 cup cherry tomatoes, halved ½ cup cucumbers, sliced ¼ red onion, sliced½ cup fresh leafy parsley ⅓ cup sunflower seed sprouts ¼ cup broccoli sprouts1 tsp. olive oil 1 lemon, juiced 3 brown rice crackers, broken up as croutons sea salt to taste

Method:

Add all ingredients to in a large bowl and combine well. Serve and enjoy!

New Potato and Asparagus Su-per Salad

3 cups spinach ⅓ cup sunflower sprouts ½ cup cherry tomatoes 1 serve avocado 1 serve olive oil 1 ½ small new potatoes (112g), steamed5 asparagus Stalks, halved and then blanched1 tsp.(7g) pumpkin seeds sea salt to taste

SALAD RECIPES:The following recipes are suggestions only. If you’d like to swap these for your own ideas that is completely ok, just avoid consuming anything that contains dairy, animal protein, yeast, or fungi.

Super Power Bowl

2 cups spinach 1 cup kale 1 cup silver beet ⅓ cup sprouts ½ serve avocado 1 serve olive oil 1 serve white navy beans ½ serve firm tofu sea salt to taste

Rich Kale Power Salad

3 kale leaves, stems removed 1 serve avocado 1 serve olive oil 300g roasted butternut squash sea salt to taste

Hemps Salad Bowl

2 cups spinach 1 cup kale 1 cup silver beet ⅓ cup sprouts 1 serve avocado 1 serve olive oil 2 tbsp. hemp seeds/ or pumpkin seeds 1 serve white navy beans

Broccoli & Roasted Almond Sal-ad

2 cups broccoli, lightly steamed 1 serve cooked quinoa1 serve avocado 1 serve. pumpkin seeds, toasted1 serve olive oil½ lemon, juiced sea salt and cracked pepper to taste

Method

Steam broccoli for 5 minutes Combine broccoli with quinoa, avocado, olive oil, lemon juice, and sea salt and mix wellserve with pumpkin seeds on top, enjoy!

Hummus Buddha Bowl

2 cups spinach½ cup carrot, grated ½ cup red capsicum, diced1 serve avocado 1 serve hummus ½ serve pumpkin seeds

Method

Arrange ingredients in a wide bowl and top with pumpkin seeds and Hummus

Carrot Tahini Chickpea Salad

½ cup grated carrot ⅓ cup red capsicum 1 serve chickpeas, rinsed and drained well 1 serve olive oil 2 tbsp. tahini paste 1 tbsp. lemon juice sea salt and cracked pepper to taste

Raspberry Soft Serve (serves 1)

Ingredient:

100g frozen raspberries100 mls unsweetened vanilla al-mond milk 5 drops of french vanilla stevia

Directions:

Add all ingredients into your opti-mum and blend on high for 60 sec-onds until it smooth and creamy! You will need to pulse the mixture 4 times to get the ball rollingServe in a bowl and Enjoy!

DESSERT RECIPES:The following desserts are suggestions only. If you’d like to swap these for your own ideas that is completely ok, just avoid consuming anything that contains dairy, or sugar

85% Chocolate Piece

3 squares of 85% lindt chocolate

Truffle Balls

1 cup almond meal ½ cup coconut oil ⅓ cup granulated stevia ⅓ cup unsweetened cocoa powder 1 tsp. vanilla extract

Method

Add all ingredients into a bowl and then roll into 16 balls and refriger-ate for up to 1 week