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Summer - Revitalize Your Small Intestine

”It’s also helpful to realize that this very body that we have, that’s sitting

right here right now…with its aches and its pleasures…is exactly what

we need to be fully human, fully awake, fully alive.” ~ Pema Chodron

Cleansing is your opportunity to slow down what is coming into your body, to give your

organs a rest. Then by taking in simple nourishing foods that digest quickly and easily

you will activate your systems of detoxification and elimination and nourish your organs

and glands. This cleansing and nourishing results in feeling leaner, lighter and

energized. Summer cleansing brings rebalance and repair. When in balance you

experience inner joy, happiness and peace.

The summer months are a great time to hit the reset button. It’s a time to embrace all

the nutrient-dense plant foods of the season that you prepared your body for in the

spring. Summer calls for foods that are higher in healthy carbohydrates (vegetables and

fruits) providing energy for the long days of summer and to support you through the

colder and damper months to come. Your meals should energize, enliven, inspire and

delight.

Nature’s super cooling foods are harvested in the summer to move the maximum heat

out of the body. With the warmer months you’ll enjoy more raw foods, bitter greens and

delicious fruits which will encourage looser stools and/or frequent urination – stimulating

the body’s heat-removing channels. By eating these cooling seasonal foods we prevent

mucus from baking onto the intestinal wall causing a major alteration to the environment

of our good microbes. In this cleanse we protect and rebuild the good microbes in our

intestine

The foods in the summer cleanse will boost your body’s ability to receive and deliver

nourishment and tune into what your body needs and to release what you don’t need.

Mostly, you’ll relish the delicious meals that simultaneously entice, fulfill and cleanse

your system. Delight in every bite.

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“The moment you change your perception,

is the moment you rewrite the

chemistry of your body ” – Bruce Lipton

“When you are in vibrational harmony your

body produces whatever it needs

to remain in perfect balance” – Abraham Hicks

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Daily Protocol Nourishing Foods Cleanse Summer 2017

This is the protocol to follow to get the most from your cleanse. It includes eating,

body care, mind and spirit processes. Do the “One Minute Breathing

Meditation” before each meal to turn on your digestion. Ideally you want to

provide a natural fast between meals to give your small intestine some time off but

snack if necessary to support your blood sugar. Take your meals in a relaxing

environment with friends and family. Talk about the food you’re eating: what it

reminds you of, how it makes you feel and food combinations you enjoy. When

you eat alone, do it meditatively, with appreciation and attention. Eating is a time

to enjoy being alive. Savor it! The mind, body and spirit processes are optional

and will enhance your cleanse. Drink lots of water.

Wake Up Lunch Scrape tongue, brush teeth 1 Minute Breathing Meditation 12 oz water with juice of ½ lemon ½ lemon in 8 oz water before lunch

1000 mg L-glutamine (optional) Lunch – salad, soup or leftovers empty caps to dissolve on tongue 1-4 Tb fermented vegetables Body brushing before shower 5 minute walk to help digestion

Tapping For Being A Great Receiver or Yoga Heat Opening Meditation

Breakfast Mid Afternoon Snack

8 oz water with 2 Tb aloe vera juice (2 hours after lunch if needed) 1 probiotic with breakfast Stand up, walk around for a few minutes

Morning meal: Smoothie 1,000 mg L-Glutamine (optional) chia pudding or breakfast bowl Green Juice, Drink or Snack (optional)

Late Morning Snack Dinner (by 7pm) (2 hours after morning meal if needed) 1 minute Breathing Meditation Stand up, walk around for a few minutes ½ lemon in 8 oz water before dinner Green Juice or Green Drink (optional) Dinner selection

or snack from list 1-2 probiotics w/dinner 1-4 Tb fermented vegetables

5 minute walk

Bed Time (ideally before 10 pm)

Detox Foot Bath Fenugreek Tea (optional) 1-2 Elim 1 (optional)

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Water heals you

Drink lots of water to energize your body

Drink half your ideal body weight in ounces

of water each day

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Sample Menu

Below you will find 5 days of easy menus. We cook once and eat twice to cut

down on the cooking. In this Sample Menu we are moving into lighter foods as the

week progresses with the final day only smoothies, juices and blended soups.

This menu plan has handouts for recipes, Sunday prep and a shopping list.

Follow this menu exactly or use it as a guideline to inspire your own individual

plan. There are many recipes to choose from in the Menus and Recipes Package to

create your own unique program. Stick to the principles of what to include and

exclude if you are straying from the recipes provided. Most importantly enjoy it!

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Sample Menu

Day 1 - Monday Day 2 - Tuesday

Breakfast: Cherry Almond Smoothie Breakfast: Summer Fruit Smoothie Lunch: Curried Cauliflower Soup Lunch: Left over Cauliflower Soup salad w/Green Tahini Dressing salad w/Green Tahini Dressing

1-4 Tb fermented vegetable 1-4 Tb fermented vegetable Snack: Amazing Grass drink (optional) Snack: Amazing Grass drink (optional)

Dinner: Raw Creamy Fennel Soup Dinner: Sweet Corn Soup Zucchini Pomodoro left over Zucchini Pomodoro 1-4 Tb fermented vegetable 1-4 Tb fermented veg

Fenugreek tea before bed (optional) Fenugreek tea before bed (optional Optional Snacks: green juice Optional Snacks: green juice, sorbet

chia pudding, handful of seeds cut up veggies w/dressing, kale chips

Day 3 - Wednesday Day 4 - Thursday

Breakfast: Cherry Almond Smoothie Breakfast: Summer Fruit Smoothie Lunch: Asian Cauliflower Fried Rice Lunch: Zucchini Arugula Soup Easy Cucumber Salad Left over Asian Cauliflower Fried Rice

2-4 Tb fermented vegetable 2-4 Tb fermented vegetable Snack: Amazing Grass drink (optional) Snack: Amazing Grass drink (optional)

Dinner: Left over Raw Fennel Soup Dinner: Left over Sweet Corn Soup Small salad (optional) Small salad (optional) 2-4 Tb fermented vegetable 2-4 Tb fermented vegetable

Fenugreek tea before bed (optional) Fenugreek tea before bed (optional) Optional Snacks: green juice or smoothie Optional Snacks: green juice,

cut up veggies w/dressing, kale chips chia pudding, smoothie, sorbet

Day 5 - Friday (optional all liquid - juice/smoothie/soup) Breakfast: Cherry Almond Smoothie

Lunch: Left over Chilled Cucumber Dill soup or left over soup Snack: Amazing Grass drink (optional) Dinner: Left over Zucchini Arugula Soup

Fenugreek tea before bed (optional) Optional Snacks: smoothie or green juice or drink

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The secret of health for both mind

and body is not to

mourn for the past,

not to worry about the future,

or not to anticipate troubles,

but to live in the moment

wisely and earnestly”

– Buddha

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Breakfast

When you wake up in the morning you are dehydrated and acidic needing

energy. Green smoothies deliver hydration and alkalinity. By blending greens you

break open the hard cell walls, unlocking the minerals, chlorophyll, and enzymes.

This breakdown minimizes the toll on the digestive system, while delivering a host

of potent nutrients. Drinking green smoothies also makes it super simple to

consume a lot more greens than you usually would or could. You will love starting

your days off with a good dose of fruits and veggies. You can have a green juice

before your breakfast to get additional minerals into your body or add in a

teaspoon of the Amazing Greens to your smoothie. For those who need something

more substantial there are Puddings and Porridges

Breakfast Smoothie Puddings & Porridges

Summer Fruit Smoothie Lime Chia Pudding

Cherry Almond Smoothie High Fiber Blueberry Breakfast Bowl

Anti-inflammatory Vegetable Peach Chia Pudding

Green Smoothie Strawberry Hemp Chia Pudding

Blueberry Avocado Smoothie

Apricot Fennel Smoothie

Cucumber Melon Smoothie

Lemon Basil Smoothie

Peach Smoothie

Goji Berry Strawberry Smoothie

Juices

Green Lemonade

Lime Green Juice

Watermelon Green Juice

Spicy V8 Juice

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Lunch

By lunch your body needs fuel to keep you going and maintain your energy

throughout the afternoon. You will find eating enzyme-based foods in your

busy working hours gives you incredible energy. Like smoothies, soups are

another way to boost your vegetable intake, supporting your intentions to heal,

repair and rebuild your body. Salads are full of fiber and enzymes that sweep

the surface of the intestines pulling out metabolic wastes and other dumped

poisons that are coming out of your system as you cleanse. The lunches will

consist of a raw or cooked soup and/or salad or vegetable dish. For a deep

cleanse have lunch be your main meal, largest meal, of the day and eat a lighter

dinner.

Salads Dressings

Summer Salad with Mango Green Tahini Dressing Cucumber, Avocado Curry Vinaigrette

Easy Cucumber Salad Avocado Caesar Dressing

Tomato Basil Salad Fresh French Dressing Alkalizing Watercress & Goji Berry Basil Dressing

Watermelon Salad Fresh Italian Herb Dressing Peach Tomato Avocado Salad Basic Vinaigrette

Kale and Quinoa Salad Vegan Pesto

Soup Cooked Soup Raw

Sweet Corn Soup Raw Creamy Fennel Soup

Summer Vegetable Soup Chilled Cucumber Dill Soup Curried Cauliflower Summer Green Soup

Zucchini and Arugula Soup Blended Tomato Gazpacho Healing Carrot Soup

Creamy Corn Chowder

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Main Meal

As the day winds down your body’s metabolism begins to slow down. For this

reason aim to eat dinner by 7pm to support your cleanse. The goal is to eat enough

at dinner to comfortably get you through to breakfast the next morning, without

needing a bedtime snack or waking up hungry in the middle of the night. Eating

dinner should comfort your body and your taste buds. Keeping your dinner light

will further support your detoxification. You can choose one of the main meals or

have soup with salad or one of the vegetable side dishes. You will want to sit down

and enjoy your meals with slowness, appreciation and mindfulness.

Main Meal Cooked Main Meal Raw

Asian Cauliflower Fried Rice Zucchini Pomodoro Rainbow Noodles w/Vegan Pesto Sesame Kelp “Noodles

Roasted Ratatouille Raw Nori Rolls

Vegetables & Grain Side Dishes Broccoli “Ceviche”

Sautéed Spinach with Radicchio

Raw Rice

Grilled Onions

Thyme Scented Quinoa

Quinoa with Mushrooms

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Snacks, Beverages, Basics

Green juice or the greens powder in water are perfect snacks. The minerals are

refreshing and give your body an energy boost. Dips, spreads and dressings can

be eaten with raw vegetables and are very satisfying. Chia pudding or a smoothie

also make good snacks. Sip room temperature water between meals to keep your

energy up. The snack suggestions are here for your enjoyment; you can use them at

your discretion but don’t overdo it.

Consider this when snacking, in order to remove fat-soluble toxins from your

body you need to burn fat. Burning fat isn’t just about losing weight. How do you

give your body a reason to burn fat? If you eat breakfast and then nothing until

lunch, you will burn fat in between those meals. But, if you are used to snacking

and experience low blood sugar you must eat something. You don’t want to feel

weak or let your blood sugar drop. Cleansing is different for everyone, listen to

your body. This cleanse isn’t about deprivation, do not suffer.

Homemade Snacks

Blueberry Sorbet

Raw Chocolate Smoothie in a Bowl

Garlic and Onion Kale Chips

Beverages Store Bought Snacks and Beverages

Mint Water Sea Snax Nori Snacks

Coconut Lime Splash Raw Kale Chips

Cherry Water Raw Flax Crackers

Goji Berry Lemonade Pumpkin or Sunflower seeds

KeVita Sparkling Probiotic Drink

Coconut water

Basics

Steamed Vegetables Summer Vegetable Broth Millet

Almond Milk Bone Broth Quinoa

Hemp Milk Juice Anything

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Recipes

Smoothies

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Breakfast

Smoothies

Summer Fruit Smoothie

This recipe can be made with any combination of seasonal fruits. Spinach has a

milder flavor but if you’re sensitive to raw spinach, romaine is a better option.

Romaine is non-goitrogenic and has no oxalates but it doesn’t taste as good.

The coconut oil and flax provide fat and fiber to give you energy and keep your

blood sugar stable.

Yield: 2 large servings

1 cup coconut water or filtered water

2 Tb ground flax seeds

1 tsp virgin coconut oil

2 peaches or nectarines, peeled if not organic

1 cup frozen organic strawberries or blueberries

2 large handfuls spinach or 4 large romaine leaves

1/4 cup parsley

1 scoop vegan or hemp protein powder or collagen (optional)

stevia to taste (optional)

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

Smoothies

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Cherry Almond Smoothie

Cherries are a nutritionally dense food rich in anthocyanins, quercetin,

hydroxycinnamates, potassium, carotenoids and melatonin. In addition, cherries

are a high-fiber food and excellent source of vitamin C. Sweet cherries have

a glycemic index of 22, which is surprisingly lower than apricots,

grapes, peaches, blueberries and plums. I use frozen organic cherries to keep

the smoothie nice and chilled.

Yield: 2 servings

3/4 cup filtered water 2 Tb chia seeds 1 cup frozen or fresh organic cherries pitted

3/4 cup almond milk 2 large handfuls of spinach or a 4-5 large romaine leaves

2 stalks celery chopped 1/2 tsp almond extract 1 scoop protein powder or collagen (optional)

4 drops stevia (optional)

Soak chia seeds in water for 30 minutes or overnight in the refrigerator. Put all ingredients except chia/water into a Vitamix or blender and blend on

high until smooth and creamy. Add chia and water and blend just a few seconds to incorporate. I have

found blending chia too much gives it a bitter taste.

Serve.

Smoothies

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Anti-inflammatory Vegetable Green Smoothie

Adapted from Dr Izabella Wentz

This green smoothie is packed with nutrition, helps reduce inflammation and aids

with detoxification. It combines a hypoallergenic protein source with fat (from

coconut milk and avocado) and fiber from veggies.

1 serving

1 cup mixed baby greens

2 large carrots

1/2 ripe avocado

1 stick of celery

1 cucumber

1 cup coconut milk

1 scoop Pea Protein (Rootcology’s Organic Pea Protein™)

juice of 1 lemon

Pinch of Celtic sea salt

Ice cubes if you like it cold

Blend all ingredients in a high speed blender and enjoy as a low glycemic

breakfast, lunch or snack.

Smoothies

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Blueberry Avocado Smoothie

This smoothie is full of healthy fats from the avocado that will provide you with energy throughout the morning. Avocados contain glutathione that boost

your immune system, slows the aging process and encourages a healthy nervous system.

Yield: 2 servings

2 Tb chia seeds 1 cup water

1/2 cup nut milk 1/2 small avocado or ¼ large 1 ½ cups frozen blueberries

2 cups spinach packed (2 handfuls, it’s not really necessary to measure it)

2 stalks celery A few sprigs parsley Stevia to taste

Soak chia seeds in water for 30 minutes or overnight

Put all ingredients into a Vitamix or blender and blend on high until smooth and creamy.

Add stevia to taste.

Apricot Fennel Smoothie This is a sunny smoothie with the orange and apricot. They are full of vitamin C

and rich in phytonutrients. Fennel helps promote good digestion. If you can get

the sunflower sprouts they are delicious. If not put in a few romaine leaves.

1 orange peeled and seeded

1 apricot, pitted

2” chunk of fennel blub

A handful of sunflower sprouts or 2 romaine leaves

1 Tb hemp seeds

4 -6 drops of stevia

1 cup coconut water or almond milk

Blend on high until smooth and frothy. Enjoy!

Smoothies

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Cucumber and Melon Smoothie

Cucumbers have an extremely high water content making it one of the most

hydrating vegetables available. The melons make this a light and refreshing

smoothie

Yield: 2 servings

1 cup water 2 Tb chia seeds

1 cup ripe cantaloupe 1 cucumber, chopped

1 cup watermelon 1 tsp lime juice 2 cup leafy green (spinach or romaine)

Ice as needed

Soak chia seeds in water for 30 minutes or overnight in the refrigerator. Put all ingredients into a Vitamix or blender and blend on high

until smooth and creamy.

Lemon Basil Smoothie

The combination of citrusy lemon, cool cucumber and sweet basil makes this a refreshing summer smoothie.

Yield: 2 servings

2 Tb chia 1 cup water 1 large cucumber, chopped, peeled if not organic

2 celery stalks A small handful of basil leaves

1 lemon (skin removed)

Soak chia seeds in water for 30 minutes or overnight in the refrigerator. Put all ingredients into a Vitamix or blender and blend on high until smooth. If

you don’t have a high speed blender cut the lemon sections out from between

the membranes or juice the lemons. Serve

Smoothies

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Peach Smoothie

Peaches are in season this time of year. They do contain some sugar but you

can enjoy them freely in a smoothie when you add in some almond or hemp

milk and chia to slow the absorption of the sugar.

2 servings

3-4 ripe peaches

3 Tb chia seeds soaked in 1 cup hemp milk or almond milk

2 handfuls of kale, spinach or romaine

2 stalks celery chopped

1 scoop of Sunwarrior Protein Powder (optional)

2 ice cubes if you like cold drinks

Water to get to desired consistency

Blend all ingredients except ice

Add ice and water, blend to desired consistency

Enjoy!

Goji Berry Strawberry Smoothie 1-2 servings

2 tablespoons chia seeds 8 ounces water

¼ cup dry goji berries* 1 cup strawberries sliced 2 tablespoons fresh squeezed lemon juice

Optional: ½ a ripe banana if desired

Add the chia seeds and goji berries to the water and stir. Set in fridge overnight to reconstitute the goji berries and allow chia seeds to form a gel.

Add chia gel, goji berries, strawberries and lemon juice (banana if using) to blender. Blend until smooth.

Taste, if more sweetness is desired add stevia. Enjoy!

*If you have goji berries left over from making tea add ½ cup reconstituted goji berries. The chia seeds can be used after 30 minutes of soaking.

Puddings & Porridges

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Puddings & Porridges

Lime Chia Pudding

4 servings

6 tablespoons Chia seeds

2 cups almond milk (or other nut milk) click for homemade almond milk recipe

1 medium avocado

1 teaspoon lime zest from an organic lime

¼ cup fresh squeezed lime juice

2-4 tablespoons maple syrup or honey or 5-8 drops of stevia, to taste

Put chia seeds into a medium size bowl.

Blend the almond milk, avocado, lime zest, lime juice and maple syrup

together on high until smooth.

Taste to adjust sweetness.

Pour the liquid over the chia seeds and stir.

Let sit about 2 hours stirring every 5 minutes for the first 15 minutes. It will

be very thin at first but the chia will thicken the liquid creating a perfect

pudding texture. Add additional almond milk if you like it thinner.

The pudding will last about 3 days.

Puddings & Porridges

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High Fiber Blueberry Breakfast Bowl

This full flavor, easy to make bowl of porridge is high in fiber, protein and

antioxidants. It’s a healthy breakfast that will fill you up and give you energy all

morning.

Yield: 1 large serving

2 tablespoons hemp seeds

2 tablespoons chia seeds

2 tablespoons sunflower seeds

1 tablespoons ground flax seeds

1 1/2 cups almond milk

½ cup blueberries

Combine all the seeds in a bowl.

Pour almond milk over the top.

Let sit for 10-15 minutes before serving to allow the chia seeds to absorb the

liquid and expand.

Top with blueberries

Puddings & Porridges

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Peach Chia Pudding

2 servings Gluten Free, Dairy Free, Vegan, Paleo, Raw

5 Tb Chia seeds

1 ½ cup almond milk (or other nut milk)

¼ tsp vanilla extract

¼ tsp cinnamon

1-2 Tb honey or maple syrup or 5-8 drops of stevia

2 peaches (about 1 1/2 cups) skins left on if organic, chopped

few drops of stevia or 1 Tb maple syrup or honey

Put chia seeds, almond milk, vanilla, cinnamon and sweetener into a

bowl. Stir thoroughly. Stir again every few minutes for the next 15 minutes.

Then let sit at least 1 hour or overnight in the refrigerator

Don’t worry it will be very thin at the beginning but will thicken into a

pudding like consistency.

When the chia is ready, put peaches into a blender and gently blend with

sweetener until you get a puree. Don't over blend, even a few chunks are

nice.

Stir the chia pudding, taste for sweetness.

Pour the chia pudding into 2 glass bowls.

Spoon peaches over the chia pudding. Serve or chill

Puddings & Porridges

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Strawberry Hemp Chia Pudding

4 servings

6 Tb chia seeds

1 cup frozen or fresh strawberries

1 3/4 cups hemp milk (recipe below), or any other nut milk of choice

½ tsp cinnamon

Stevia to taste (or 1 Tb maple syrup or 2 dates)

Put chia seeds into a medium size bowl.

In a blender, blend the strawberries, hemp milk and cinnamon together on

high till smooth. (If you are using dates add them here) You should have

about 2 ½ cups liquid if there is more just use this amount. Drink the rest.

Add stevia to taste.

Pour the liquid over the chia seeds and stir.

Let sit about 2 hours stirring every 5 minutes for the first 15 minutes.

You can put this in the refrigerator overnight to eat for breakfast or snack.

The pudding will last about 3 days.

The chia will thicken the liquid creating a perfect pudding texture

Hemp Milk

1 cup shelled hemp seeds

3 cups water

Blend until smooth. This “milk” can be used in smoothies or any beverage you

like.

Juices

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Juices

Green Lemonade

2 servings

8 stalks organic celery

2 large leaves of kale or any dark greens such as chard, collards,

spinach

1 organic apple (green or Fuji), chopped

1 whole organic lemon, cut into quarters (if no organic peel or cut off

the skin)

Put all vegetables through the juicer

Immediately refrigerate and consume when ready. It will keep for 24 hours.

It is better to drink it immediately but if that is not possible put your juice in

a glass jar with an airtight lid and fill it to the very top. There should be a

minimum amount of air in the jar as the oxygen in air (air is about 20

percent oxygen) will "oxidize" and damage the juice

Lime Green Juice

Yield: 18 - 24 oz 3 - 4 large romaine leaves

Handful of cilantro 1 lime, cut into quarters

3 stalks celery 1 green apple 1 cucumber

Prep and wash all produce. Juice and serve.

Juices

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Watermelon Green Juice

This rejuvenating watermelon and green juice is the perfect fusion of summer

flavors. The sweetness of the watermelon balances out the greens. Yield: 24 oz.

2 cups watermelon

Handful of romaine or kale 2 large cucumbers 2 stalks celery

2 Tb (or more) fresh mint 1 lemon, peeled if not organic

Prep and wash all produce and juice.

Note: if you use a centrifugal juicer add the mint along with the cucumbers so the get some juice out of them, if you add them alone they will just fly right through.

Spicy V8 Juice This is a savory juice with a little spice. When I was a child we use to drink V8

from the can. This juice is reminiscent of that juice but much fresher. If you don’t like spice leave out the jalapeno pepper for a savory tomato vegetable juice.

Yield: 16 oz. 2 medium tomatoes

2 celery stalks ½ cucumber

½ zucchini ½ green bell pepper

1 large carrot 2 cups kale (or other green leafy vegetable) ½-1 jalapeno pepper, seeded

Celtic sea salt, ground black pepper

Prep and wash all produce. Juice;

Add sea salt, ground black pepper, to taste. Serve.

Salads

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Lunch

Salads

Summer Salad With Mango, Cucumber, Avocado, and Curry Vinaigrette

a d a p t e d f r o m C h o o s i n g R a w

4 servings

6 loosely packed cups baby greens

1 cup diced, ripe mango, peeled and diced

1 cup diced red bell pepper

1 cucumber, sliced thin into rounds

1 avocado, pitted and cubed

Curry Vinaigrette

4 tablespoons olive or avocado oil

2 tablespoons apple cider or rice vinegar

1 teaspoon curry powder

2 teaspoons maple syrup

1 clove garlic, crushed

¼ teaspoon salt

Crushed red pepper flakes

Mix all salad ingredients together in a mixing bowl.

Whisk together dressing ingredients.

Mix the salad well to dress, sprinkle with fresh pepper. Serve

Salads

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Easy Cucumber Salad This is a quick and easy dish. You don’t really need to measure the ingredients.

I only put measurements in to guide you.

2 servings

1 medium cucumber, peeled if not organic, very thinly sliced (a mandoline

works well here)

A sprinkle of Celtic sea salt, about ¼ teaspoon

A splash of rice wine vinegar or apple cider vinegar, about 1 tablespoon

a few sprigs cilantro chopped, about 2 tablespoons

Thinly slice the cucumber and put into a bowl.

Sprinkle with salt, let sit 3 minutes.

Add vinegar let sit 2 minutes more.

Sprinkle with and cilantro and mix.

Taste to adjust salt and vinegar

Serve.

Salads

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Tomato Basil Salad 2 servings

2 large beefsteak tomatoes

2 Tb freshly chopped basil leaves

1 Tb apple cider vinegar

Celtic sea salt to taste

Fresh Pepper

2 Tb extra virgin olive oil

Cut tomatoes in half, remove core. Slice the tomatoes and spread them out

on a large plate

Sprinkle with salt and vinegar

Let sit 5 minutes to release the juices of the tomatoes.

Top with the chopped basil and olive oil.

Salads

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Alkalizing Watercress & Watermelon Salad

This colorful, refreshing salad is full of alkalizing watercress greens, watermelon

and fresh lemon juice that will balance your body’s pH and detoxify the digestive tract. Watermelon is also an excellent source of the potent carotene antioxidant, lycopene, which helps neutralize free radicals in the body and prevent premature

aging. Throw in some high fiber radish to soothe the digestive system and vitamin E rich sunflower seeds to control inflammation and you will feel light and energized.

The sunflower seeds and olive oil provide healthy plant oils necessary for the absorption of the fat soluble anti-oxidants A, C, and E.

2 servings

4 cups watercress sprigs 2 cups watermelon cubes, without rinds and seeds 2 radishes, sliced into thin rounds

3 Tb sunflower seeds 1 Tb fresh mint, chopped (optional)

1 Tb virgin olive oil 2 Tb fresh lemon juice 2 tsp fresh oregano, chopped

Celtic sea salt and fresh ground pepper to taste

Place the watercress, watermelon, radish, 2 tablespoons sunflower seeds and

mint in a salad bowl. Toss gently to combine.

In a small bowl, combine the oil, lemon juice, oregano, salt and pepper. Pour the oil mixture over the salad and toss. Sprinkle with remaining

sunflower seeds. Serve immediately.

Salads

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Peach Tomato Avocado Salad

Since most corn is GMO it is important to either get organic corn or talk to the

farmers in the farmers market. They may not be certified organic but still don’t

use GMO seeds. Ask to be sure.

2 servings

¼ red onion very thinly sliced

¼ cup apple cider vinegar

¼ tsp Celtic sea salt

1 cup cherry tomatoes cut in half

1 avocado cut into chunks

1 cup peaches peeled and cut into 1” cubes

1 ear corn, kernels cut off the cob (do this in a bowl so it isn’t a mess)

¼ cup raw sauerkraut (optional)

¼ cup cilantro, chopped leaves

6 Tb extra virgin olive oil

¼ tsp Celtic sea salt

¼ tsp red pepper flakes

Mixed greens – just enough to cover the bottom of 2 plates

Put sliced onions into a shallow bowl. Cover with apple cider vinegar and

salt, mix. Let sit making sure the onion is covered by the vinegar. Set aside

to marinate while you wash and cut the other ingredients, 15 minutes will be

enough but up to 1 hour is fine.

In a medium bowl mix together the tomatoes, peaches, corn.

Take the onions out of the vinegar and add them to the tomatoes. Mix gently

Salads

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Put the vinegar from the marinating onions into a small bowl. Add 1/4 tsp

salt, red pepper flakes. Stir to dissolve. Whisk in the olive oil with a fork, so

the dressing emulsifies.

Add cilantro & avocado to the tomatoes.

Pour in the dressing and mix.

Put greens on 2 plates. Top with tomato, peach avocado salad.

Serve immediately.

The avocado tomato salad will keep for about 6 hours.

Kale & Quinoa Salad

The great thing about kale salad is it keeps nicely so it can be made ahead. I love kale, it is a superfood, high in antioxidants, vitamins and minerals

4 servings

½ cup quinoa

1 cup water

3 Tb lemon juice

1 shallot finely chopped (1Tb)

¼ cup extra virgin olive oil

1 tsp ground cumin

¼ tsp Celtic sea salt

1 bunch kale* stems removed, very thinly sliced (about 4 cups)

½ cup red radishes very thinly sliced (about 5)

1 cup carrots, julienned (about 2 carrots)

¼ cup raw sauerkraut, squeezed dry, discard the juice

Fresh ground pepper

Remove the stems from the kale by grasping the stems in on hand and

striping the leaves off with the other. Save the stems for your smoothie or

juice. Thinly slice the leaves.

Rinse the quinoa and drain in a colander. Boil the water in a small

saucepan. Add the quinoa, bring to a boil, cover, turn down to low and cook

for 15 minutes. Set aside to cool.

In a small bowl, whisk together the lemon juice, shallot, cumin and

salt. Whisk in the olive oil with a fork until it is emulsified.

In a large bowl toss together the kale, radishes, carrots and sauerkraut.

Add the quinoa and toss with the dressing.

Taste for salt and sprinkle with fresh pepper. *Dinosaur kale aka, lacinato or

black kale is the most tender. The curly kale has more coarse leathery

leaves. You can use it but be sure to slice it very fine. Make this dish with the

youngest most tender bunches you can find.

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Dressings

Tips for dressing salads: Be sure your greens are dry so the water doesn’t dilute the dressing. Use a salad spinner or wrap in kitchen towels to dry. 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

Green Tahini Dressing

This dressing is full of detoxifying herbs. Cilantro detoxes heavy metals. It’s

also antiviral, antibacterial, helps cleanse the colon and lowers candida. Parsley

is high in Vitamin K to promote bone strength. It’s a natural diuretic and

detoxifier.

Makes 1 ¼ cups

1/3 cup tahini

1/3 cup water

1/4 cup lemon juice

1 clove of garlic

1/2 tsp cumin

1/4 tsp cayenne

1/2 tsp Celtic sea salt

1 cup loosely packed cilantro leaves

1 cup loosely packed parsley leaves

Blend all ingredients in a blender until smooth.

Refrigerate for up to 5 days.

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Curry Vinaigrette

Makes ½ cup

4 tablespoons olive or avocado oil

2 tablespoons apple cider or rice vinegar

1 teaspoon curry powder

2 teaspoons maple syrup

1 clove garlic, crushed

¼ teaspoon Celtic sea salt

Crushed red pepper flakes

Whisk ingredients together in a small bowl.

Avocado Caesar Dressing

Makes 1 cup

1 small ripe avocado, pitted (about 1/2 cup mashed)

1 teaspoon garlic, minced

2 tablespoons fresh lemon juice

2 tablespoons extra virgin olive oil

1 ½ tablespoons Dijon mustard

½ teaspoon Celtic sea salt

1 tablespoon nutritional yeast*

½ – ¾ cup water

Blend all of the ingredients in a blender or food processor or until smooth.

Start with ½ cup of water, add more if necessary to make it creamy and

pourable.

Dressing will keep in the refrigerator for 3-4 days.

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Fresh French Dressing

Yield: 2 cups

¼ cup apple cider vinegar 2 medium tomatoes, halved and seeded (1½ cup)

3 cloves garlic (3 tsp) 2 Tb chopped red onion

2 Tb water 2 Tb tomato paste 3 dashes hot sauce

1 tsp Dijon mustard 6 drops stevia

1 tsp Celtic sea salt ½ tsp black pepper ¼ tsp paprika

¼ cup olive oil

Place all ingredients except the olive oil in blender and blend until smooth. While the blender is running slowly pour in the olive oil to emulsify the

dressing. Taste to adjust seasoning. Store in jar in refrigerator. The dressing will keep about 5 days

Dressings

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Goji Berry Basil Dressing

Makes 1 cup

1/4 cup dried goji berries or ½ already reconstituted goji berries left over from making tea 1 tablespoon goji berry liquid

4 tablespoons fresh lemon juice 1 teaspoon honey

½ cup olive oil 1 tsp lemon zest ½ teaspoon salt and pepper

½ cup basil chopped

Fill a small saucepan with water and add goji berries. Heat over medium high heat until goji berries soften, about 3-5 minutes.

Drain and save the water for a smoothie. Keep 1 tablespoon for dressing. Place the berries and reserved 1 tablespoon of water, lemon juice, honey into

a blender and blend until smooth. With the blender running on low, slowly pour in the olive oil. Add the lemon zest, basil and season with salt and pepper.

Blend again for a few seconds to incorporate the basil.

Dressings

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Fresh Italian Herb Dressing

Yield: 1 cup

2 small garlic cloves ½ tsp Celtic sea salt

1 tsp Dijon mustard ¼ tsp crushed red pepper flakes 4 Tb apple cider vinegar

1 tsp raw honey or maple syrup Fresh Pepper

¾ cup cold pressed olive oil 2 Tb finely chopped basil 1 tsp finely chopped marjoram or thyme

1/2 tsp finely chopped oregano

Put the garlic in a mortar, add the salt and pound to a paste with a pestle. Or mince the garlic on a cutting board, add the salt and then mash to a

paste with the side of a chef’s knife and place in a bowl. Add the mustard, red pepper flakes, vinegar, honey and fresh pepper.

Mix to combine. Let sit for 5 to 10 minutes. Whisk oil into the vinegar mixture in a slow, steady stream, whisking until

emulsified. Stir in the fresh herbs. Taste for salt and pepper. Store in a glass, airtight container for up to 1 week.

Bring to room temperature before using to liquefy the olive oil.

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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.

Vegan Pesto

This pesto is dairy free and so good. Nutritional yeast adds the cheesy flavor.

Serve it with julienne vegetables noodles for a “pasta” dish or put it on steamed

vegetables. It also makes a great sauce for chicken or fish.

Makes 1 cup

2 cups tightly packed fresh basil leaves

½ cup pine nuts

1 to 2 cloves garlic, roughly chopped (to taste)

1/3 cup extra-virgin olive oil

½ teaspoon Celtic Sea salt

freshly ground pepper, to taste

1 ½ tablespoons lemon juice

3 tablespoons nutritional yeast

Place the basil pine nuts, and garlic in a food processor fitted with the S

blade.

Pulse to combine, until the mixture is coarsely ground.

Turn the motor on and drizzle the olive oil in a thin stream.

Add the sea salt, pepper, lemon, and nutritional yeast, and pulse a few more

times to combine.

Store in the refrigerator in a glass jar. It will keep about 4 day.

Soups

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Soups Cooked

Sweet Corn Soup

This is an easy soup adapted from Alice Water’s book the Art of Simple Food.

Make it with the freshest corn you can find. Buy the corn the day you’re making

the soup. For garnish, a light sprinkle of spicy chipotle chili powder balances the

sweetness of the corn. It’s a great combination. Nasturtium flowers are also

good. Cilantro is fine if you don’t like spice.

The ghee ignites the digestive fires to help break down your food. It does this by

stimulating and balancing the secretion of necessary stomach acid that

facilitates the breakdown of your food helping to deliver the nutrients to all of

your cells.

4 servings

3 tablespoons ghee

1 medium onion, diced

Celtic sea salt

5 ears fresh corn (non-GMO) about 4 cups

½ teaspoon smoked paprika

4 cups water

Chipotle chili powder, cayenne or chopped cilantro for garnish (optional)

Melt the ghee in a heavy bottomed pot over medium heat.

Add the onion and season with salt. Cook until soft without browning, about

15 minutes.

In the meantime shuck the corn. Stand one ear of corn over a shallow bowl.

Cut the kernels off the corn. Repeat with remaining ears of corn.

Add the kernels to the cooked onions and cook for 2-3 minutes.

Add the smoked paprika and stir to coat the kernels.

Cover with water and bring to a boil.

Immediately lower the heat and simmer until the corn is just done about 5

minutes.

Remove from the heat and blend until very smooth.

Taste to adjust salt.

Serve sprinkled with coarse salt and chipotle chili powder. Nasturtium

flowers, cayenne or chopped cilantro can also be used as garnish.

Soups

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Summer Vegetable Soup

4 servings

2 cups fresh tomatoes, peeled

and chopped (from 2 large

tomatoes)

2 Tb olive oil

1 cup chopped leeks, thinly

sliced, white part only (about

2 leeks)

1 Tb minced garlic

¼ - ½ Celtic sea salt

1 cup carrots, diced

1½ cups string beans, cut into 1” pieces

1 cup zucchini, diced

4 cups vegetable or chicken stock

2 whole sprigs fresh basil

1 ½ cups fresh corn, cut off of the cob (about 2 ears)

fresh pepper

¼ cup chopped parsley

basil for garnish

Bring a pot of water to a boil. Make an X on the bottom of the 2 tomatoes

and put them the boiling water for one minute. Pick them out with tongs

plunge them into a bowl of cold water. Lift them back out, and peel back

the skin with a knife. It will slip off easily. Coarsely chop and set aside.

Heat olive oil in a large soup pot over low heat.

Add leeks, garlic and salt. Sauté on low until they begin to soften, about 7

minutes.

Add carrots, string beans and zucchini. Sauté on medium-low for 4 minutes,

stirring occasionally.

Add stock and whole basil sprigs. Increase the heat to high and bring to a

boil.

Add tomatoes and corn. Reduce heat to low and simmer covered until

vegetables are tender about 25 minutes. Turn off heat.

Remove basil sprigs, discard.

Season with fresh pepper and salt to taste. Add parsley.

Serve garnished with basil

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Curried Cauliflower Soup

This is a flavorful soup that’s easy to make. The vegetables can be coarsely

chopped since you are blending the soup. The flavor of the soup will depend on

the curry powder you use. Pick one with the amount of spiciness you like.

Some curry powders are quite hot while others like Madras curry powder are

mild. The turmeric is optional. It provides additional anti-inflammatory

properties and a nice yellow color. The fresh pepper enhances the absorption of

the turmeric.

4 servings

2 Tb coconut oil

1 large yellow onion, chopped

2 stalks celery, chopped

2 cloves garlic, minced

1 Tb curry powder

1 tsp turmeric (optional)

1 head cauliflower, coarsely chopped

1/8 teaspoon fresh ground black pepper

4 cups vegetable or chicken stock

water as needed

½ cup full fat coconut milk

Celtic sea salt

Fresh lemon juice (optional)

Heat a large soup pot. Add coconut oil, onions and celery.

Sauté on medium low for 5 minutes until onions are soft, stirring frequently

so they don’t get brown.

Add garlic, curry powder and turmeric if using. Stir to coat with the oil.

Sauté on low for 1 minute until fragrant.

Add cauliflower, pepper and stock. Add as much water as needed to just

cover the cauliflower. Turn up to high and bring to a boil.

Lower heat and simmer 20 minutes until cauliflower is tender.

Let cool a few minutes.

Blend with the coconut milk until smooth.

Add salt to taste.

Serve with a squeeze of lemon juice.

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Zucchini and Arugula Soup adapted from Dr Mark Hyman

The protein in this soup comes from the cashews which need to be soaked for better digestion. Alternately it can be made with ¼ cup almond butter.

4 servings

½ cup raw cashews soaked 4 hours or overnight, or ¼ cup almond butter 2 Tb extra virgin olive oil

1 medium onion, diced 4 cloves garlic, chopped 4 stalks celery, diced

4 medium zucchini, diced 4 cups vegetable or chicken stock

2 cups arugula chopped Celtic sea salt Fresh ground black pepper

Soak cashews in filtered water for 4 hours, rinse and drain. In a medium soup pot, heat the oil over medium-low heat

Add onion and celery and cook for 5 minutes until translucent Add garlic and zucchini and sauté for another 3 minutes

Add cashews and stock. Bring to a boil. Reduce heat and simmer for 5 minutes until the zucchini is tender. Transfer the soup to a blender and blend until smooth.

Pour back into the pot. Add arugula and season with salt and pepper. Stir to combine evenly.

Serve with ¼ teaspoon of olive oil drizzled on top.

Soups

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Healing Carrot Soup

adapted from David Tanis

This soup is made with fresh

carrots, bright spices and a

squeeze of lemon. Ginger

stimulates the digestive juices

and the spices cumin and

coriander soothe the lining of

your small intestine. The

final sizzling of cumin and

mustard seeds in coconut oil

— a technique is known as

tadka in Indian cuisine —

adds an extra blast of flavor.

The cayenne and Serrano

pepper give the soup a little heat but if you don’t like hot spice, leave them out.

Look for young carrots, long and slender, which are far fresher and tastier than the

fat ones that come in jumbo bags. This soup is good hot or cold. A squeeze of

lemon when serving balances the flavors.

4 servings

3 tablespoons coconut oil, or ghee, divided 1 large onion, thinly sliced (about 3 cups)

1 tablespoon chopped ginger 2 teaspoons minced garlic 1 tablespoon turmeric

½ teaspoon ground coriander ⅛ teaspoon cayenne (optional)

Celtic sea salt 1 ½ pounds young carrots, peeled and cut into 1-inch pieces, (4 cups)* 6 cups water or broth

1 teaspoon mustard seeds 1 teaspoon cumin seeds

1 small jalapeno or serrano pepper, seeds removed, finely chopped (optional) ¼ teaspoon black pepper 1/2 cup cilantro, chopped

Cilantro leaves for garnish Lemon wedges, for serving

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Put a heavy-bottomed soup pot over medium-high heat and add 2 tablespoons coconut oil.

When oil is hot, add onions and cook, stirring, for about 5 minutes, or until onions are lightly browned.

Add ginger, garlic, turmeric, coriander and cayenne and cook for one minute, or just until fragrant.

Add carrots, salt and 6 cups water. Raise the heat and bring to a brisk

simmer, then put on the lid and turn heat to low. Cook until the carrots are tender, about 15 minutes. Remove from stove and

let cool slightly. Purée in a blender in batches, and return to soup pot. Thin with water if

necessary; the soup should not be too thick. Set aside.

Meanwhile, make the Tadka,

Heat remaining tablespoon of coconut oil in a small pan over medium-high

heat. When hot, add mustard seeds, cumin seeds and jalapeno pepper. Cook for one minute, or until spices are fragrant and beginning to pop. Pour the spices and oil into the soup along with the chopped cilantro and

black pepper. Stir to combine. Taste to adjust salt.

Serving the Soup

Reheat soup and serve garnished with cilantro leaves. Give each bowl a generous squeeze of lemon.

*Peeling is optional if the carrots are organic. If they are young, thin carrots

don’t bother but if they are older thick carrots the soup will taste better if you

peel them.

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Creamy Corn Chowder 4-6 servings

1 Tb coconut oil

1 medium Vidalia or other sweet

onion, chopped (about 1½ cups)

3 cloves garlic, minced

2 ribs celery, chopped

1½ cups chopped cauliflower

4 ears fresh sweet corn, husked

1 red pepper, diced (about 1 cup)

½ teaspoon celery seed

½ teaspoon smoked paprika

1 Tb rice wine vinegar or apple

cider vinegar

2 cups vegetable or chicken broth

1 14-oz can light coconut milk

Celtic sea salt and freshly ground black pepper

2 Tb fresh lime juice

Fresh corn kernels and chopped parsley for garnish

Stand one ear of corn up over a shallow bowl. Slice kernels off the

corn. Repeat with the remaining ears of corn. Save a few kernels for

garnish.

Heat the coconut oil in a soup pot over medium-low heat. Add the

onion and celery and a few pinches of salt.

Cook until soft, about 5 minutes without browning

Add garlic. Mix and sauté 1 minute.

Add the cauliflower, corn, red pepper, celery seed, smoked paprika, a

pinch of salt, black pepper and stir.

Cook until the vegetables are slightly softened, about 5 minutes,

stirring frequently,

Add the vinegar, stir.

Add vegetable broth and coconut milk.

Cover and simmer on low until the vegetables are tender, about 15

minutes. Let cool slightly,

Pour half the soup to a blender if there are any large pieces of

cauliflower be sure to include those.

Blend until creamy and pour it back to the pot and stir.

Stir in lime juice.

Taste and adjust seasonings and serve garnished with corn kernels and

parsley.

Soups

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Soups Raw

Raw Creamy Fennel Soup

Fresh fennel and fennel

seeds are traditionally

used in Ayurveda to move

the lymph and cleanse

your body. Adding cold

water and ice to this

recipe keeps it cool. You

can enjoy the soup right

away without having to

chill it.

2 servings

1 1/2 cups chopped fennel, (approx. 1 large bulb)

1 cup chopped organic celery about 2 stalks

1 medium avocado

1/4 cup lemon juice

1/4 teaspoon Celtic sea salt

1/8 teaspoon ground fennel seeds

4-inch length of scallion, mostly green

1/2-3/4 cup filtered cold water

1-2 ice cubes if you like things very cold

Put everything in the blender staring with ½ cup water. Blend until smooth,

adding more water if necessary to get desired consistency.

Taste to adjust salt.

Serve garnished with fennel sprigs and/or scallions.

NOTE: In this recipe you don’t have to measure the fennel and celery exactly. If

your fennel blub is a little bigger or smaller that’s ok, you may need a little more

or less water and salt.

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Chilled Cucumber Dill Soup

In this soup, I combine crispy cucumber with avocado, some lemon juice, scallions, and a little Celtic sea salt to create a creamy, cool soup. I love that it can be

whipped up in a blender in a matter of minutes. If you can get organic cucumbers leave this skins on for more nutrition. If your cucumbers are waxed, peel them. Either way it is delicious

4 small servings

2 large cucumbers, (peeled if not organic) and cut into rough slices

1 large Haas avocado, halved, pitted, and flesh scooped out

1 scallion, green and white parts included, chopped

3 Tb fresh lemon juice

2 Tb fresh dill

½ tsp Celtic sea salt (or to taste)

fresh pepper to taste

¼ - ½ cup water

Chopped dill for garnish

Blend all soup ingredients together in a blender till smooth, adding enough

water to achieve a perfectly creamy texture.

Refrigerate for ½ -1 hour. Taste to adjust seasonings.

Serve garnished with chopped dill

A few more things:

For a different flavor, substitute cilantro and use lime juice instead of lemon.

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Summer Green Soup

An easy blended soup that is rich and satisfying.

2-4 servings (depending on what else is on the menu)

1/4 cup raw cashews, soaked for 1-3 hours

1- 1½ cups water (adjust to desired consistency)

2 cups spinach, loosely packed

1 stalk celery (about ¼ cup)

1/2 cup cilantro, chopped

1/4 cup parsley, chopped

1 zucchini, coarsely chopped (about 1 cup)

1/2 cucumber, peeled (about 3/4 cup)

1 avocado (about 1 cup)

1 Tb chopped sweet onion (Vidalia is good)

1 jalapeño pepper, seeded & cored (about 1 Tb)

4 Tb lime juice or lemon juice

½ teaspoon Celtic sea salt (or to taste)

Additional sea salt & black pepper to taste

Chopped cilantro for garnish

Drain the soaked cashews and rinse. Blend with 1 cup of fresh water until

smooth.

Add spinach, blend until you get an all green liquid.

Add the rest of the ingredient and blend until smooth and creamy. Add more

water to get desired consistency.

Taste to adjust salt.

Chill for 15 minutes.

Serve garnish with chopped cilantro.

This soup will keep for 2 days in the refrigerator.

Soups

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e47

Blended Tomato Gazpacho

This soup is easy to make without too many ingredients. It is light, fresh and uses

the best summer has to offer.

Yield: 2 servings

4 cups roughly chopped plum or beefsteak tomatoes, cut in

half seed removed

2 cups cucumber, peeled and chopped

1/2 cup red bell pepper, seeded and chopped

1/4 avocado

1/3 cup water

3/4 tsp Celtic sea salt (or to taste)

2 tsp lemon juice

1 tsp apple cider vinegar

2 Tb olive oil

Optional: 1 clove garlic, roughly chopped

Garnish with whatever veggies you like: avocado chunks, zucchini,

cucumber, tomatoes, basil, radish slices

Place all of the ingredients except the olive oil in a blender and begin

blending. Drizzle in the two tablespoons of olive oil. Try to blend for just long

enough that you've got some texture left, but the soup is basically quite

smooth.

Divide soup into two bowls. Top with whatever toppings you like, and serve

Main Meals

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Dinner

Main Meal Cooked

Asian Cauliflower Fried Rice

Instead of the traditional fried rice I make this with cauliflower rice. It is high in

nutrients and low glycemic. The peas are high in protein. Some stores sell cauliflower

already processed into rice. You can also buy frozen carrots and peas.

4 servings

3 tablespoons coconut oil or avocado oil One medium head cauliflower, about 2 pounds

3-4 tablespoons gluten free soy sauce ¼ teaspoon red pepper flakes

1 teaspoon coconut sugar ¼ teaspoon Celtic sea salt 1 cup chopped scallions, light and green parts separated

3 garlic cloves, minced 1 tablespoon fresh ginger, minced

1 cup carrots, chopped into small cubes (or frozen peas and carrots) 1 ¼ cups frozen peas (or 2¼ cups frozen peas and carrots)

1 teaspoon rice vinegar or apple cider vinegar 1 teaspoon Asian sesame oil ¼ cup cashews (optional)

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Put half the cauliflower in a food processor and pulse until you get rice size

pieces. Put into a bowl. Repeat with remaining cauliflower Alternatively, grate on

the large holes of box or hand-held grater. Set aside. Some stores sell

cauliflower already chopped up.

Mix 3 tablespoons soy sauce, red pepper flakes, coconut sugar and salt in a

small bowl.

Heat oil in a large sauté pan over medium heat.

Add the light scallions, garlic, and ginger and cook, stirring often, until softened

but not browned, 2 to 3 minutes.

Add the cauliflower “rice” and carrots (fresh). Cook on medium-high heat

stirring often, for about 4 minutes.

Add the soy sauce mixture.

Rinse the frozen peas (and frozen carrots) under hot water to defrost. Add to

the cauliflower mixture and continue cooking until the cauliflower "rice" is

tender-crisp and the peas are warmed through, a few minutes

Stir in the 1 teaspoon rice vinegar, 1 teaspoon sesame oil and dark green

scallions.

Taste and adjust seasoning (adding the remaining tablespoon of soy sauce if

necessary).

Serve hot garnished with nuts if using.

Note: After the cleanse make this dish with a fried egg for a more traditional

fried “rice” or add in a bit of cooked chicken.

Main Meals

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Rainbow Noodles with Vegan Pesto 2-4 servings

2 medium orange carrots 1 purple carrots, if available if not use 1 more orange carrot

2 yellow squash or yellow zucchini (outside only) 2 green zucchini (outside only) ½ tablespoon olive oil

½ cup Vegan Pesto

Create the noodles using a mandoline or julienne tool to make beautiful long thin strips of carrots, green and yellow squash. Keep carrots separate from the zucchini.

Save the inside of the zucchini to use in salads, I like to grate them. Heat the olive oil in a skillet over medium heat. Add the carrots and toss for

2 minutes until just softened. Add zucchini and yellow squash. Cook until they just sort of relax into the

pan instead of being so stiff. About 2 minutes. You don’t want them to be

overly mushy but you also don’t want them to be hard and crunchy. Somewhere in between is perfect.

Add pesto and mix using tongs to spread everything evenly to avoid clumps. Add more pesto if needed.

Once the pesto is evenly distributed, serve.

Main Meals

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Roasted Ratatouille

Traditional ratatouille is time consuming where you sauté all the vegetables separately then stew them together slowly to combine. I decided to do a

shortcut method of roasting everything at once. Once you cut up the vegetables your work is done, all you have to do is toss it in the oven and let it cook.

What I got in this version was something less stew-y than a traditional ratatouille but with a concentrated roasted flavor and velvety texture along with

a garlicky kick. Roast ratatouille may not replace the other versions you make but it is a nice deep flavored addition to the list and really easy to make.

I made this dish a few times and realized the texture had a lot to do with the pan I cooked it in. The best version came from cooking it in a 12” x 18” rimmed

baking pan with all the vegetables in one pan. You want them to be a little juicy. I tried it in 2 pans and it was dry. I also tried it in a roasting pan with 2 ½”

sides and the vegetables didn’t brown, it was too mushy. It is great leftover the next day. It will keep for many days in the refrigerator; it gets even better

as it sits. It can be served hot or at room temperature. 4 servings

2 cups eggplant, peeled, cut into 1” chunks (2 small)

3 cups zucchini cut into 1” chunks (2-3) 4 cups tomatoes cut into 1” wedges, (roma tomatoes are good) (4 medium) 1 medium onion peeled and slice into ½” slices

1 small red or yellow bell pepper, cored seeded and sliced 4 garlic cloves, coarsely chopped

1 tsp Celtic Sea Salt Red pepper flakes to taste 1 tsp dried thyme or 6 sprigs fresh thyme

¼ tsp dried rosemary or 1 tsp fresh rosemary ¼ cup olive oil

2 tablespoons apple cider vinegar (use balsamic when not cleansing) ½ cup fresh basil cut into ribbons

Heat the oven to 425 degrees. Mix all the vegetables in a large bowl along with the salt, red pepper flakes

and dried herbs. Drizzle with the oil and toss to coat the vegetables.

Spread on a rimmed baking tray Roast in the oven for 20 minutes.

Remove from the oven, sprinkle with vinegar and using a spatula stir. Roast for an additional 25-30 minutes turning a few times with a spatula to

prevent burning. The vegetables are done when tender and browned and the

tomatoes are juicy. Transfer to a platter. Sprinkle with basil and toss. Taste and adjust seasoning.

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Main Meal Raw

Zucchini Pomodoro

Adapted from Food Matters

This is an easy dish with lots of nutrition. The Pomodoro sauce is a raw sauce

made in a blender. You have the option of keeping the zucchinis raw or lightly

sautéing them. I prefer them cooked a little but either way it’s delicious. See

nutrition information below.

4 servings

8 sun dried tomatoes. soaked

6-8 small zucchinis

3 cups fresh plum or roma tomatoes, chopped

1/2 cup extra virgin cold pressed olive oil plus 1 tablespoon for sautéing

2 small cloves garlic, chopped

1 teaspoon coconut sugar or 1 date

½ teaspoon Celtic sea salt

¼ teaspoon cayenne pepper

4 tablespoons fresh basil, or parsley chopped

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Boil water in a small pot. Turn off the heat and add the sundried tomatoes.

Let sit while you prepare the other ingredients.

Create the zucchini noodles with a spirilizer or julienne tool, and place in a

large serving bowl.*

Drain and dry the sundried tomatoes.

For the sauce, place tomatoes, sun dried tomatoes, ½ cup olive oil, garlic,

coconut sugar, salt, cayenne in a blender or food processor and blend until

smooth.

Heat remaining 1 tablespoon olive oil in a large sauté pan. Add zucchini

“noodles”.

Sauté 2-3 minutes until zucchini has lost its rawness. Alternately leave the

zucchini raw.

To serve, place the sauce over the zucchini “noodles”.

Top with fresh basil or parsley.

*Note: If your zucchinis are large they will release quite a bit of water when

sautéed. To get rid of the excess water: Layer the zucchini into a mixing bowl,

salting each layer lightly. Let stand for 20 minutes. Drain the zucchini in a

colander, squeezing tightly to remove as much liquid as possible. Proceed to

sautéing them.

Nutrition Information

Zucchini provides you with lutein and zeaxanthin, two carotenoids that

promote healthy eyesight! They’re also a source of magnesium, folate and

fiber.

Tomatoes: Along with its many vitamins, minerals and antioxidant qualities

the tomato contains lycopene. Studies show lycopene prevents prostate

cancer and heart disease. Lycopene is the substance in plants which

protects them from the sun’s UV rays, it does the same in our bodies, kind

of like a natural sunscreen. Yes it’s true that some tomato sauces and

canned tomatoes also contain this protective quality but fresh is still best.

Olive Oil: Extra Virgin Cold Pressed olive oil is one of the highest natural

sources of Vitamin E. This nutrient has been known to erase fine lines on

the face, repair connective tissues, repair the circulatory system and soothe

the digestive tract. In many studies olive oil has also been shown to reduce

the risk of cancer and heart disease, our two biggest killers. No wonder the

Mediterranean diet is so beneficial.

Celtic Sea Salt: Sea Salt is packed with nutrition containing more than 80

minerals, including calcium. The sodium in salt is necessary for brain

function and for balancing our system.

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Kelp Sesame Noodles

4 servings

1 - 12 oz pack kelp noodles (2 cups) 1 cup julienne cucumber or bean sprouts

½ cup julienne carrots ¼ cup tahini

1 tablespoon wheat free tamari 2 tablespoons rice vinegar 1 tablespoon toasted sesame oil

1 ½ teaspoons finely minced or grated ginger 1 teaspoon minced garlic

2 teaspoons garlic hot sauce or sriracha (optional to add spice) 1 tablespoon water 1 scallion very thinly sliced

¼ cup chopped cilantro 1 tablespoon toasted sesame seeds (optional for garnish)

Since the kelp noodles are sitting in water I like to shocking them in boiling

water for 30 seconds. Then drain and rinse (again) in cold water. Set aside

until you’re ready to use them. Dry the julienned cucumbers on a kitchen towel.

Place the julienned cucumbers and carrots into a bowl. Measure the tahini in a glass measuring cup. Add the tamari, rice vinegar, toasted sesame oil, ginger, garlic and hot sauce

if using. Stir to combine evenly. Add water to thin out the sauce.

Dry the noodles and cut into thirds so they are manageable. Add to the bowl with the julienned vegetables. Pour ¾ of sauce over the noodles and mix until evenly coated.

Add scallions and half the cilantro. Mix well and add more sauce if needed. Top with remaining cilantro and sesame seeds. Serve.

Main Meals

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Raw Nori Rolls

4 rolls – 2 servings

4 sheets nori seaweed

3 cups raw “rice” (click for recipe)

1 avocado peeled and cut into thin slices

1 carrot julienne

½ cucumber seeded and cut into thin strips

¼ cup fresh basil or mint (optional) leaves cut in half

½ cup raw sauerkraut squeezed dry

Wheat free tamari

Wasabi powder dissolved in water to make a paste

Place 1 sheet of nori on a sushi mat or cutting board.

Spread ¼ of the raw rice evenly on top of the nori leaving 1” of space on

the top and bottom. Use your fingers to press it down and smoothed out

to the edges.

On the “rice” at the the edge closest to you, place in a row, ¼ of the

avocado, carrots, cucumber, basil and sauerkraut. Leave a space of nori

at the bottom to wrap around the vegetables.

Roll the nori from the bottom up as tightly as you can. If you have a

tatami mat like in the picture it is a little easier, if not use a paper towel

or napkin.

Spread a little of the wasabi paste along the top edge to seal the roll.

Using a very sharp knife, cut into 6 pieces

Serve with tamari and wasabi in a small bowl for dipping

Side Dishes

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Side Dishes

Broccoli Ceviche Broccoli Ceviche is made from uncooked broccoli, marinated in a flavorful garlic,

sesame, chile and cumin-seed vinaigrette. The acid “cooks” the florets a little like a traditional fish ceviche. The broccoli softens in the marinade as if blanched, turning bright emerald, and soaking up all the intense flavors of the

dressing.

4 servings

1 ½ teaspoons rice vinegar 1 teaspoon celtic sea salt 2 large broccoli crowns, about 1½ pounds, cut into bite-size florets

½ cup extra virgin olive oil 3 teaspoons garlic, minced, about 3 cloves

2 teaspoons cumin seeds 1 ½ teaspoons roasted sesame oil

Large pinch crushed red pepper flakes. In a large bowl, stir together the vinegar and salt. Add broccoli and toss to

combine. In a large skillet, heat olive oil on medium-low until hot, don’t let it smoke.

Add garlic and cumin and cook until fragrant, about 2 minutes. Don’t let the garlic brown.

Stir in sesame oil and pepper flakes. Pour mixture over broccoli and toss

well. Let sit for at least 1 hour at room temperature, and up to 48 hours (chill it if

you want to keep it for more than 2 hours).

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Sautéed Spinach and Radicchio 2 servings

1 tablespoon olive oil

2 cloves garlic, chopped

5 ounce container of spinach

1 small radicchio, cut into thin wedges

¼ teaspoon Celtic sea salt

Fresh black pepper

Heat a large sauté pan on medium low. Add olive oil.

Add garlic, radicchio and salt.

Sauté 2 minutes until the radicchio begins to wilt.

Add the spinach in batches, turning with tongs. Turn the heat up a little and

continue to add the rest of the spinach and salt.

Keep turning with tongs until all the spinach is just wilted. Don't overcook it.

Sprinkle with fresh pepper and add more salt if desired.

Serve.

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Raw Rice

2 servings = 3 cups

4 cups cauliflower 1/2 cup pine nuts

1 Tb dark sesame oil 1 Tb lemon juice 1/2 tsp Celtic sea salt

Put the pine nuts into a food processor. Pulse a few times until they look like little pebbles

Add the cauliflower and pulse until they look like rice

Add the sesame oil, lemon juice, and salt Pulse just to combine

Grilled Onions

This grilled onion recipe is quick, easy and delicious.

2 -4 servings

1 Vidalia or large sweet onions, peeled and cut 1/2-inch thick slices

1 Tb olive oil

Celtic sea salt

Freshly milled black pepper

Heat an outdoor grill on medium

Brush Vidalia onion slices on both sides with olive oil.

Season with salt and pepper.

When fire is ready, place onion slices on grill. Grill for 3-4 minutes checking

to make sure they don’t burn.

Carefully turn and grill other side. Take your time and grill them slowly.

When onions are cooked, carefully transfer them to serving platter.

Side Dishes

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Thyme Scented Quinoa

Makes 2 cups about 4 servings

2 cups water or stock

½ tsp Celtic sea salt 1 small onion diced

1 cup quinoa rinsed and drained 3 thyme sprigs

Heat stock, salt and onion in medium saucepan.

Add quinoa and thyme. Bring to a boil. Cover and turn down to low. Cook 15 minutes until water is absorbed.

Let sit 5 minutes. Remove thyme sprigs. Serve.

Quinoa with Mushrooms

¾ cup quinoa 1 ½ cup water 2 Tb extra virgin olive oil

½ large Spanish onion chopped 2 cloves garlic minced

½ tsp Celtic sea salt 4 cups sliced baby Porta Bello mushrooms Fresh Pepper

Prepare the quinoa (this can be done in advance)

Rinse quinoa and drain in a fine strainer.

Bring water to boil in a medium sauce pan Add quinoa, cover return to a boil, turn down to low. Cook 15 minutes. Let sit 5 minutes

Prepare the mushrooms

Heat oil on medium low. Add onion, garlic, salt and mushrooms. Cover. The mushrooms will give off lots of liquid. Stir occasionally. Cook until the liquid has been absorbed and the mushrooms are tender,

about 7 minutes. Turn off heat. Add quinoa. Stir to combine evenly.

Taste for salt. Grind a little pepper on top. Serve warm or at room temperature. This will keep for 4 days in the

refrigerator.

Snacks

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Snacks

Homemade Snacks

Blueberry Sorbet

This dessert can be made with any type of frozen fruit. I have made it with

peaches, blueberries, strawberries and mango at different times. My favorite is blueberries. It is simple to make.

2-4 servings

2 cups frozen blueberries ½ cup full fat coconut milk

3 Tb sweetener, maple syrup or honey 1 tsp vanilla extract

Place coconut milk, sweetener and frozen fruit into a food processor.

Process until creamy. Stop to scrape down the sides as need. Taste for sweetness Freeze for 15 minutes

Serve Store in an air tight container

Raw Chocolate Smoothie In a Bowl

This smoothie has a thick ice cream like texture that makes is a fun dessert. Top it with fresh berries, coconut, cacao nibs or a few chopped almonds.

2 servings

3 cups almond milk 3 Tb raw cacao powder

1 frozen banana 2 Medjool dates, chopped (soften in water if they are very dry)

6-10 drops stevia (to taste) ¼ tsp organic vanilla extract Pinch cinnamon

Pinch sea salt 4 ice cubes

Blend all ingredients in a high speed blender until smooth and creamy.

Serve in a bowl with your favorite toppings

Snacks

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Garlic and Onions Kale Chips

adapted from Oh She Glows

The many spices in this recipe give the kale chips a lot of flavor. They can be made with fewer spices if you prefer.

1 bunch kale leaves

1 tablespoon extra virgin olive oil or melted coconut oil 3 tablespoons nutritional yeast 2 teaspoon garlic powder

1 1/2 teaspoon chili powder 1 teaspoon onion powder

1 teaspoon smoked paprika 1/2 teaspoon fine grain sea salt or pink Himalayan sea salt 1/4 teaspoon cayenne pepper (optional)

Preheat oven to 300F. Line 2 large rimmed baking sheet with parchment paper.

Remove leaves from the stems of the kale and roughly tear it up into large pieces. Use stems in smoothies. Wash and spin the leaves until thoroughly

dry. Add kale leaves into a large bowl. Massage in the oil until all the nooks and

crannies are coated in oil. Now sprinkle on the spices/seasonings and toss to

combine. Spread out the kale onto the prepared baking sheets into a single layer,

being sure not to overcrowd the kale. Bake for 10 minutes, rotate the pan, and bake for another 12-15 minutes

more until the kale begins to firm up. The kale will look shrunken, but this is

normal. I bake for 25 minutes total in my oven. Cool the kale on the sheet for 3 minutes before digging in! This really makes

all the difference! Enjoy immediately or store in an air tight container for up to 3 days. They

get soggy quickly.

Beverages

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Beverages

Mint Water

½ gallon filtered water

1 small bunch of mint leaves about 1 cup

Bruise the mint leaves with a wooden spoon and place

into a glass jar or pitcher Add the water. I use a large jar and keep it covered in the refrigerator

Put into the refrigerator for at least 2 hours Pour water through a strainer for a refreshing, healing drink The leaves keep in the refrigerator for about 1 week, add more water as

needed

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Coconut Lime Splash

1 ½ cups coconut water 2 Tb fresh squeezed lime juice

2 slices of organic cucumber 1” thick Mint for garnish

Stevia to taste

Mix all the ingredients together Let sit 15 minutes to develop flavors Serve over ice

Cherry Water

Drinking water is essential for good health. There are infinite possibilities to create

to make your water more interesting. In this recipe I used cherries but you can use any berry or herbs you like.

Yield: 3 cups

3 cups water 5 cherries rinsed and pitted

3 mint leaves rinsed and torn 1 slice of lemon, seeds removed

Combine all ingredients in a large glass jar.

Using the back of a spoon or your stone pestle, smash the ingredients together in the water so they begin to release their flavor.

Allow mixture to sit for at least 15 minutes so the water takes on the taste of

the flavor of the other ingredients. Chill and enjoy.

The fruit will sit on the bottom but you can strain it if you prefer.

Save the fruit for your smoothies.

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Goji Berry Lemonade

4 servings

6 tablespoons goji berries 4 cups filtered water

¼ cup freshly squeezed lemon juice

Place goji berries in a jar and fill it with the water

Let steep in the water overnight. The liquid turns a reddish color and the berries get plump.

If you are in a hurry heat the water and let it sit for 30 minutes.

Strain off water from berries and chill. Reserve the berries for another use.

Add lemon juice Serve cold with a sprig of mint.

Basics

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Basics

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

this program.

Steamed Vegetables

Broccoli, carrots, cauliflower, turnips, Brussels sprouts, Celeriac, parsnips any vegetables , greens are ok too you decide.

Use a steamer if you have one. If you don’t have a steamer, get a big pasta

pot, fill it about two inches high with water, and bring it to a boil. Take a

colander just place it on top of the water (you want your colander to be wide enough so that it is not touching the bottom of the pan or the boiling

water…this is important!). Add vegetables with the heartier ones on the bottom, greens on top. Cover the vegetables.

Steam the vegetables until crisp tender. Serve topped with Vegan Pesto or drizzle with olive oil salt and pepper or

wheat free tamari.

Juice Anything If you want to use whatever produce is in your refrigerator follow these guidelines:

Start with milder greens – cucumbers, romaine, celery as the foundation Don’t use too many of the dark greens like arugula, kale, broccoli, parsley

as this will make the juice too strong and unpleasant to drink Add some sweet vegetables or low sugar fruits – carrots, apples, lemons,

limes, beets, tomatoes Spice it up with ginger, hot peppers Experiment and enjoy

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Almond Milk - 3 cups 1 cup raw almonds

Water for soaking the nuts 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 filtered water with almonds until well blended and almost smooth 3

minutes in a high speed blender Strain the blended almond mixture using a cheesecloth or nut milk bag

Homemade raw almond milk will keep well in the refrigerator for three or four days.

Hemp Milk - 3 cups

1 cup shelled hemp seeds

3 cups water

Put water and hemp seeds into a blender

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

Refrigerate for up to 5 days.

Summer Vegetable Broth – 6 cups

Simple and perfect for use in any recipe that calls for chicken broth or

commercial vegetable broth.

Tip: Don’t peel the carrots or discard the scraps. Use items like the tops of carrots

or celery, stems, etc. Discard any spoiled or rotten parts.

2 ribs celery, chopped

1 medium onion, chopped

2 carrots, chopped

2 cups tomato, quartered

6 cloves garlic

1 bay leaf

2 whole peppercorns

8 cups filtered water

Add all ingredients to a large stock pot. Bring to a full boil and reduce to simmer.

Continue cooking (uncovered) for about 1 hour or until the stock taste rich. Strain

and discard vegetable solids.

Basics

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Bone Broth – 6 cups

Makes about 3 quarts

6 lb organic chicken bones, necks and backs or chicken parts, or left over

carcasses from roast chicken 2 Tb apple cider vinegar

Optional Ingredients (for better flavor but not necessary) 1 bay leaf

1 tsp thyme 4 garlic cloves whole, I use the small ones I don’t like to peel

1 carrot, chopped 1 onion, chopped 2 stalks celery, chopped

Put all chicken, ACV and any other ingredients you are using into a soup

pot Add water to cover the chicken by 3”

Let sit for 20-30 minutes in the cool water. The acid from the ACV extracts the minerals from the bones.

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 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

Quinoa 1 cup quinoa

2 cups water

Rinse quinoa well with cool water in a fine mesh strainer until the water runs clear.

Combine quinoa and water in a saucepan. Cover and bring to a boil.

Reduce heat to a simmer and continue to cook covered for 15 minutes or until all water has been absorbed.

Remove from heat and let stand for 5 minutes covered; fluff with a fork. Season as you like.

For a delicious toasted flavor, dry roast for 5 minutes in saucepan before adding liquid.

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Millet

Yield: 3 ½ - 4 cups cooked millet

1 cups millet 2 cups water or stock

Pinch of sea salt

Rinse millet with cool water in a strainer and place in a sauté pan over medium

heat. Gently stir the millet until it starts to give off a nutty aroma and the grains start jumping around. Be sure it doesn’t burn. If it starts to burn

remove it from the heat and stir, return to the heat on a lower flame. The reason we toast the millet is so the outside of the grain will not turn to mush before the insides cook enough to lose their crunch

Add the 2 cups of boiling water or stock and salt.

Return to a boil, reduce heat and cover the pot. Simmer for 25-30 minutes until all the liquid has been absorbed. Turn off heat and let stand covered for 5 minutes.