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January 6 - 10, 2014Our 2014 NutriBlast Cleanse will include a total of 3 daily NutriBlasts (two more substantial Blasts and one lighter Blast) plus the option of a soup OR a clean, whole foods meal in the evening. You choose what is right for you on that particular day depending on whether you need a little more substance or are going all liquid!

INTO THE NEW YEAR 2014 NUTRIBLAST CLEANSE

NutriBlast Daily Cleanse Plan: Morning cleansing tea upon wakingNutriBlast #1 NutriBlast #2NutriBlast #3Soup OR Clean Meal

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DAY 1Upon WakingGINGER OR APPLE CIDER TEA • 1 cup hot water • ¼” fresh ginger or 1 Tbsp apple cider vinegar • Squeeze of a lemon

7am (or within 1 hour of waking)REVITALIZING NUTRIBLAST • 1 cup kale • ½ cup blueberries (fresh or frozen) • ½ banana • ¼ avocado • 12 raw almonds • 1 Tbsp chia seeds • Handful of ice • Almond milk to the max line and extract

11am (or 4 hours after previous Blast)BERRY-CITRUS-GINGER BLAST• 1 cup spinach • ½ orange • 1 cup mixed berries • Small ½ inch chunk fresh ginger • Coconut water to MAX line • ½ tsp turmeric (optional)

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2pm (or 3 hours after previous Blast)LIVER CLEANSING NUTRIBLAST • 1 cup baby kale • 1/8 cup parsley • ¼ small beet (scrubbed and quartered) • 1 apple (core and seeds removed) • ¼ lemon (peeled) • ½” chunk of fresh ginger • 1 Tbsp chia seeds • Water to the max line and extract

6pm Soup or Clean Meal Recipe (or 4 hours after previous Blast)Choose one of the following soup OR clean meal recipes

SOUP RECIPES (CHOOSE 1 FROM THESE 3):*See recipes on the last page

• Butternut Squash and Sage • Broccoli and Arugula • Tomato

CLEAN MEAL RECIPES (CHOOSE 1 FROM THESE 3):*See recipes on the last page

• Green Goddess Gumbo • Kale-Cabbage Slaw with Lentil Salad • Roasted Sweet Potato and Kale Quinoa

OR

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7am (or within 1 hour of waking)GROWING NUTRIBLAST • 1 cup spinach • ½ cup cucumber slices • 1 pear (core and seeds removed) • ½ lemon (peeled) • 1 small orange (peeled) • 10 raw almonds • Coconut water to the max line and extract

11am (or 4 hours after previous Blast)TOMATO TODDIE • 1 cup spinach • 1 tomato • 1 medium carrot • ¼ cup fresh parsley • ½ small beet • ½ celery stick • Water to MAX line

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2pm (or 3 hours after previous Blast)POWER PUNCH BLAST • 1 cup spinach • 1 cup mixed berries • ½ cup fresh or frozen cherries (pit removed) • 12 raw almonds (soaked overnight) • ½ small cucumber • 2 Tbsp aloe vera gel (optional) • Coconut water to the max line and extract






OR



7am (or within 1 hour of waking)HUNGER ATTACK• ½ cup spinach • ½ cup kale • 2 broccoli florets • ½ banana (peeled) • ½ cup frozen pitted cherries • ½ cup pineapple • 1 Tbsp chia seeds • 10 raw almonds • Almond milk to the max line and extract

11am (or 4 hours after previous Blast)BERRY LEMON DETOX BLAST • 1 cup spinach • ½ cup mixed berries (organic) • 2 Tbsp lemon juice • ¼ cup pitted cherries • ½” fresh ginger • 1 tsp chia seeds • Unsweetened vanilla almond milk to the max line


2pm (or 3 hours after previous Blast)HOLIDAY DETOX BLAST• 1 cup spinach • ½ cucumber • ½ cup pineapple • 1 apple (cored) • Juice from ½ a lemon • ¼ avocado • 2 Tbsp almonds • 3 ice cubes • Water to the max line






OR



7am (or within 1 hour of waking)COCO-AVOCADO BLAST (ARE YOU READY FOR A HEALTHY TREAT?) • 1 cup spinach • ¼ avocado • ½ cup mixed berries (strawberries and blueberries) • 5 raw almonds • ½ banana • 1 Tbsp raw cacao powder (or cacao nibs) • 3 Tbsp gluten-free rolled oats (optional) • Unsweetened almond milk to MAX line 11am (or 4 hours after previous Blast)APPLE CINNAMON DETOX BLAST • 1 cup baby kale • 1 apple (cored) • ¼ tsp cinnamon • Juice of 1 lemon • 1 stalk celery • 1/8 cup fresh parsley • 1 Tbsp chia seeds • 3 ice cubes • Water to the max line


2pm (or 3 hours after previous Blast)LIVER AND COLON TONIC• 1 cup baby kale • ½ banana • ¾ cup pineapple • ¼ small beet • 1 Tbsp chia seeds • Coconut water to the max line






OR



7am (or within 1 hour of waking)BLUEBERRY BLISS • 1 cup spinach • 3 broccoli florets • ½ cup blueberries • 10 almonds • 1 Tbsp chia seeds • ½ cup coconut water • Water to the max line

11am (or 4 hours after previous Blast)TROPICAL RELIEF • ½ cup spinach • 1 banana • 1 stalk celery • ¼ small cucumber • ½ cup pineapple • ¼ cup fresh parsley • ½” fresh ginger • Coconut water to the Max line


2pm (or 3 hours after previous Blast)WINTER WARRIOR • 1 cup spinach • ¼ avocado • 1 pear • ½ banana • ½ cup cooked cubed sweet potato • Dash of cinnamon (to taste) • Unsweetened vanilla almond milk to the max line






OR

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SOUP RECIPESButternut Squash and Sage Soup Makes 2-4 servings

Ingredients:

• 1 Tbsp cold–pressed, virgin coconut oil • 1 large onion, chopped • 2 Butternut squashes, peeled, seeded and cut into 1” chunks • 2 Tbsp chopped fresh sage • 4 cups low–sodium vegetable broth • Pepper to taste

Directions:

• In a large pot, heat oil over medium heat. Add onion and cook until translucent, about 8–10 minutes. • Add squash chunks; cook 5 more minutes • Add chopped sage and vegetable broth; bring to a boil, reduce heat to medium–low and cook until squash is very tender, about 30 minutes. • Allow mixture to COOL. • Place in small batches in the NutriBullet and puree until smooth. Season with pepper.

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Broccoli and Arugula Soup Makes 2 servings

Ingredients:

• ½ Tbsp olive oil • 1 clove garlic, slice thin • ½ yellow onion, diced • 1 head broccoli, cut into small florets • 2½ cups water • ¼ tsp fresh ground black pepper • Dash of salt to taste • ¾ cup arugula (may sub watercress)

Directions:

• Heat oil in a medium non–stick pan over medium heat • Add garlic and onion; sauté until fragrant • Add broccoli and cook until bright green, about 4 minutes • Add water, salt and pepper, and bring to a boil • Reduce the heat and cover. Cook for 5 minutes or until broccoli is just tender • Allow soup to COOL • Pour in batches into the NutriBullet and puree with the arugula until smooth • Serve with a splash of lemon


Tomato Soup Makes 2 servings

Ingredients:

• 4 cups or 2 cans organic plum tomatoes • 1 cup water or vegetable broth • 1 onion • 5 cloves garlic • 2 medium sweet potatoes, peeled and chopped • 1 to 2 handfuls of cashews • Salt and pepper to taste

Directions:

• Place tomatoes and water/broth in a pot and bring to a boil, adding onion, sweet potato and garlic as they heat • Once the mixture boils, reduce heat to simmer for 10–15 minutes until potatoes are cooked through • Remove mixture from heat and allow to cool for 10–15 minutes. Add cooked mixture and cashews to NutriBullet and puree with Extractor Blade until smooth.

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Green Goddess Gumbo Makes 8 servings

Ingredients:

• 3 ribs celery • 2 medium carrots • 1 medium yellow onion • 1 medium green bell pepper, seeds and ribs removed • 2 cloves garlic • 1 Tbsp virgin, cold–pressed coconut oil • 4 cups no salt added vegetable broth • 1 can (20oz) peeled whole tomatoes, crushed • 1 bunch collard greens, chopped • 1 bunch mustard greens, chopped • (Optional) 1 can (15oz) kidney beans, rinsed and drained


CLEAN MEAL RECIPES

• 1 bunch spinach, chopped • 1 small head green cabbage, chopped • 1 pkg fresh or frozen okra, chopped • 1 bunch flat leaf parsley, finely chopped • 2 Tbsp dried parsley • 2 bay leaves • 1 Tbsp dried oregano • 1 tsp dried thyme • 1 tsp salt • 1 tsp freshly ground black pepper • ¼ tsp cayenne pepper • (Optional) 2 cups uncooked long–grain brown rice • 4 green onions, trimmed and chopped

Directions:

• Place the cut celery, carrots, onion, bell pepper, and garlic in the NutriBullet. Working in batches, pulse to chop the vegetables, but do not puree. • Heat oil in large pot over medium–high heat. Add the onion mixture and sauté for 10 minutes until tender, stirring occasionally. • Add vegetable broth, tomatoes (with juice), collards, mustard greens, optional beans, spinach, cabbage, okra, parsley, bay leaves, oregano, thyme, salt, black and cayenne pepper. • Reduce heat to medium–low, cover and cook for 20 to 30 minutes, stirring occasionally. Remove and discard bay leaves. • If using rice, prepare according to package directions. Serve the gumbo over the rice if using (or eat gumbo as is!) and top with green onions.

Kale – Cabbage Slaw with Lentil Salad Makes 2 meal–size servings or 4 side–salad servings

Ingredients:

• ½ Tbsp extra virgin olive oil • 1 Tbsp Dijon mustard • 1 tsp apple cider vinegar • Sea salt and black pepper • 3 cups mixed shredded kale and red cabbage • 1 carrot, peeled and julienned • ¼ cup fresh parsley leaves • 2 Tbsp diced red onion • 2 Tbsp sunflower seeds • 2 Tbsp pepitas (pumpkin seeds) • 2 Tbsp hemp seeds • 1 cup cooked lentils

Directions:

• In a small bowl, whisk olive oil, mustard, and apple–cider vinegar. Season with salt and pepper. • In another bowl, combine kale, cabbage, carrot, parsley, and red onion with sunflower, pumpkin, and hemp seeds. • Drizzle with dressing and toss to coat. • Add ½ cup cooked lentils (perserving) for more protein/fiber. Lentils are easier to digest than beans.

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Roasted Sweet Potato and Kale Quinoa Makes 4 servings

Ingredients:

• 2 medium sweet potatoes • 1 cup uncooked quinoa • 2 cups filtered water • 1 bay leaf • 1 Tbsp olive oil • 3 cups chopped kale, ribs removed • 2 garlic cloves, minced • 1 tsp paprika • Salt and pepper to taste

Directions:

• Preheat oven to 400 degrees. • Pierce each sweet potato several times with a fork and place on a baking sheet. Bake for about 45 minutes until tender. • While sweet potato is in the oven, boil 2 cups of water and a bay leaf. Add dry quinoa and stir. Simmer on low and cover for about 15 minutes until water is absorbed. • In a separate large pan, heat the chopped kale, oil, and garlic on low heat for about 10 minutes til tender. Add spices to taste. • Once potatoes are cooked, set aside to cool, then chop into small cubes. Toss the sweet potatoes and quinoa into the kale mixture and serve warm.


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BLAST RECIPES ONLY SHOPPING LIST

Fruits

Boosts

Optional

Liquid

Veggies• Blueberries – 1 cup (organic) • Banana – 4 • Avocado – 1 • Orange – 2 • Mixed berries – 2½ cups • Apple – 3 • Pear – 2 • Pineapple – 2¼ cups • Frozen pitted cherries – 1¼ cup

• Fresh ginger – 1 medium root • Apple cider vinegar (Bragg’s or another raw version) – Small jar (enough for 5 Tbsp) • Lemons – 5 • Chia seeds – 7 Tbsp • Raw almonds – 1 cup total ( soaked overnight is preferred)

• Turmeric (powdered) – ½ tsp • Gluten–free rolled oats – 3 Tbsp • Aloe Vera (edible) – 2 Tbsp • Raw cacao (powder or nibs) – 1 Tbsp • Cinnamon – 2½ tsp

• Purified water • Coconut water – 5½ cans • Unsweetened almond milk (may use vanilla flavored if desired) – 5 cups • Ice – 3 handfuls

• Kale – 4½ cups (may wish to use more per Blast if desired!) • Spinach – 10 cups (may wish to use more per Blast if desired!) • Parsley – ¾ cup (fresh) • Beetroot – 1 small • Cucumber – 2 • Sweet potato – 1 small • Tomato – 1 • Carrot – 1 • Celery – 2 sticks • Broccoli florets – 5

into the new year - amazon web services · berry lemon detox blast • 1 cup spinach • ½ cup...

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