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NOURISHING FOODS CLEANSE

5 Days of Easy & Nourishing Foods for Your Body, Mind & Spirit

Fall - Clean-Up Your Small Intestine

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 to nourish your organs and glands. This cleansing and

nourishing results in feeling leaner, lighter and more energized

This cleanse focuses on the health of your major organ of elimination – the

small intestine. The small intestine is where most chemical digestion takes

place. It is also the site where most of the nutrients from ingested food are

absorbed. The proper functioning of the small intestine is critical for your

nourishment because your digestion and assimilation happens through the

villi that line the entire organ. When we clean-up the small intestine we

digest and assimilate our food more completely so we look and feel better.

Autumn offers a bounty of grounding and nourishing fruits and vegetables that are just what your body needs for a gentle, soothing, and warming

purification. Autumn is the season to clean up so you are prepared for the holidays and the cold months ahead.. It’s your time to savor the abundance

of what you have harvested in the spring and summer months and to clean

up what is left over in one of your major organs of elimination—the small intestine. You’ll 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. By supporting your organs you tap into your innate ability to replenish and

renew yourself and your immunity for the winter months. You can shed years of built-up toxins and debris that are slowing you down and impacting

your energy. Mostly, you’ll savor the delicious meals that simultaneously entice, fulfill and cleanse your system. Satisfaction in every bite!

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

body.

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George Eliot “The strongest principle of growth lies in human

choice.”

Kahlil Gibran

“We choose our joys and sorrows long before we experience them.”

William James “When you have to make a choice and don’t make it,

that in itself is a choice.”

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Daily Protocol Remember to do the “Before Eating Breathing Process” or “Food Blessing”

before each meal to relax and wake up your digestion. This process will also bring

you back into your body so you are aware of what you are eating. Digestion begins

in the mind. When you are aware of what you are eating you have more

satisfaction. You do not want to go hungry nor do you want to eat too much. Stop

eating when you are 80% full leave 20% empty for digestion. Don’t top off your

tummy. Snack only to support your blood sugar.

Wake Up Lunch Brush teeth, scrape tongue 8 oz water 30 minutes 12 oz water with juice of 1 lemon before lunch

2 Tb Coconut water kefir or 1 probiotic Lunch - salad and/or soup

EFT 5-15 minutes 1- 4 oz fermented vegetables Body brushing before shower 10 minute walk to help digestion

Yoga (optional)

Pre-Breakfast Mid Afternoon Snack 1000 mg L-glutamine (optional) (2 hours after lunch) 8 oz water with 2 Tb aloe Vera Juice 1000 mg L-glutamine (optional) Green Juice & Snack (optional)

Breakfast Dinner (by 7pm) Green juice 8 oz water 30 minutes Morning meal: Smoothie or before dinner Dinner other selection

1-4 oz fermented vegetables Meditation or breathing exercise

Late Morning Snack (before or after dinner)

(2 hours after morning meal) if needed

Evening Snack & Bed Time

Bed time by 10 pm, intestinal tea (optional) 1Tb -1/2 cup coconut kefir or 2

probiotics Flax Energy Bar or a few seeds only if

necessary

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Deepak Chopra

“You and I are essentially infinite choice-makers. In every moment of our existence, we are in the field of possibilities

where we have access to an infinity of choices.”

Viktor E. Frankl “Everything can be taken away from a man but one thing: the last of the human freedom – to choose one’s attitude in any

given set of circumstances, to choose one’s own way”

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Sample Menu

Below you will find 5 days of meal plans to follow if you like. These are just

suggestions to show you what 5 days of your cleanse could look like. There are

also many recipes to choose from on the pages below to create your own unique

program. Choose the foods you enjoy the most, stick to the principles of what to

include and exclude if you are straying from the recipes provided. Use this menu

here exactly or use it to inspire your own individual plan. Most importantly enjoy

it!

Day 1 Day 2 Wake up: lemon juice/water drink Wake up: lemon juice/water drink Pre-breakfast: aloe vera, cacao latte Pre-breakfast: aloe vera, cacao latte

Breakfast: Wonderful Green Juice Breakfast: Wonderful Green Juice Apple Pie Smoothie Pear Ginger Smoothie

Snack: (optional) pumpkin seeds Snack: (optional) Sea Tangle Nori Snack Lunch: salad - Asian Sunflower Seed Lunch: salad – Lemon Dill Dressing

Dressing & Broccoli Mushroom Soup & Spicy Cauliflower Soup 1 oz fermented vegetable 1 oz fermented vegetable Snack: Wonderful Green Juice Snack: Wonderful Green Juice

(optional) Gopal’s Nori Wrap (optional) flax crackers w avocado Dinner: Delicata Squash & Green Dinner: Spaghetti Squash

Beans in a Thai Coconut Sauce, w/Tomatoes & Roast Garlic, Spinach & Ginger and/or Curry Quinoa Sautéed Zucchini 1 oz fermented vegetable 1 oz fermented vegetable

Day 3 Day 4 Wake up: lemon juice /water drink Wake up: lemon juice /water drink Pre-breakfast: aloe vera, herbal tea Pre-breakfast: aloe vera, herbal tea Breakfast: Wonderful Green Juice Breakfast: Wonderful Green Juice Blueberry Lemon Smoothie Apple Pie Smoothie

Snack: (optional) kale chips Snack: (optional) sea tangle nori snack Lunch : salad with Asian Sunflower Seed Lunch: salad – Lemon Dill Dressing

Dressing & Broccoli Mushroom Soup & Spicy Cauliflower Soup 1 oz fermented vegetable 1 oz fermented vegetable Snack: Wonderful Green Juice Snack Wonderful Green Juice

Pumpkin seeds gopal’s Nori wrap Dinner: Miso Vegetable Stew Dinner: Easy Arugula Salad

Baby Bok Choy with Ginger & Garlic Wild Mushrooms in Papillote Left over quinoa (optional) Thyme scented quinoa (optional) 1 oz fermented vegetables 1 oz fermented vegetables

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Day 5 Wake up: Wake up: lemon juice /water drink Pre-breakfast: aloe vera, herbal tea

Breakfast: Wonderful Green Juice Pear Ginger Smoothie Snack: Cacao Maca Latte

Lunch: salad with Asian Sunflower Seed Dressing left over Miso Vegetable Stew 1 oz fermented vegetable

Snack: Wonderful Green Juice kale Chips

Dinner: Kale Salad with Pomegranate Seeds Autumn Vegetable Soup or left over soup

1 oz fermented vegetables

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Breakfast

When you wake up in the morning you are acidic as a result of the process of

metabolic waste and repair. Green juice taken on an empty stomach in the

morning will alkalinize your body and fill it with vitamins and minerals. When

you juice, the fiber is removed so the nutrients are absorbed directly into your

blood stream. You don’t need to digest them. This leaves your body free to

repair and restore. In addition you can consume way more vegetables when

you juice them than if you had to eat them all. The recipes make enough for 2

servings to you can drink one in the morning and save the other for the

midafternoon. Since the juice is very lite you will then have a green smoothie

for breakfast to carry you through the morning. Blending breaks down the

vegetables for easy digestion. The protein, fat, fiber and nutrients will give you

lots of energy. I like to add chia, flax or hemp for the omega 3’s, protein and

fiber. In most of the smoothies below add a fat like avocado or nut milk

Smoothies Juices

Apple Pie Smoothie Wonderful Green Juice

Apple Kale Smoothie Celery Cilantro Juice Pear Ginger Smoothie Sweet & Spicy Green Juice

Pumpkin Pie in a Bowl Smoothie Carrot Celery Beet Juice Strawberry Apple Green Smoothie V-8 Juice

Spicy Beet & Green Smoothie Alkaline Antioxidant Green Smoothie

Low Glycemic Blueberry Lemon Smoothie

Other Breakfast Choices

Quinoa Coconut Porridge Slippery Elm Porridge

Almond Cinnamon Chia Pudding

Raw Gluten Free Granola (store bought)

w/almond milk

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Lunch

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

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

maintain your energy through the afternoon. Have a nice warm soup and/or a

salad. Soups have lots of nutrient and are perfect for a meal or snack during your

cleanse. You will find eating raw enzyme-based foods in your busy working hours

will give you incredible energy. Choose a hearty seed dressing to fill you up. Add

some avocado to satisfy you. The fiber and enzymes in the raw vegetables sweep

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

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

Soup Dressings

Autumn Vegetable soup Lemon Dill Dressing

Broccoli Mushroom Soup Asian Sunflower Seed Dressing

Turnip & Turnip Greens soup Spinach and Avocado Dressing

Spicy Cauliflower Soup Tomato Basil Dressing

Kale & Butternut Squash Soup Raw Caesar Dressing

Instant Miso Soup Alkalizing Citrus Dressing

Salad

Mixed Green Salad

Easy Arugula Salad with Simple dressing

Apple & Sauerkraut Salad

Quinoa Salad with Pears and Pomegranate Seeds

Massaged Kale Salad with Pomegranate Seeds

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Dinner

Dinner is the best part of the program. The recipes are designed to nourish and

satisfy you as you wind down the day. As the sun goes down the body’s

metabolism also slows down. For this reason you should try and eat dinner by

7pm to support your cleanse. Eating dinner should comfort your body and your

taste buds. Choose either a Main Dish with a salad or Vegetable Side Dish or a

Vegetable Side Dish with a Grain. Mix and match as you like. You will want to

sit down and enjoy your meals eating slowly, appreciating the food. Take a

moment to do the Food Blessing before you eat. Honor your connection to the

food and one another. Please share the meals below with your family, they are

delicious and can be enjoyed by everyone.

Main Dishes

Delicata Squash and Green beans in Thai Coconut Sauce

Spaghetti Squash with Tomatoes & Roast Garlic

Miso Vegetable Stew

Wild Mushrooms in Papillote with Julienne Vegetables

Vegetable Stuffed Butternut Squash with Roasted Pepper Sauce

Basil Vegetable Stew

Tum Yum

Vegetables Dishes Grains

Water Sautéed Spinach With Ginger Millet Italian style

Baby Bok Choy with Ginger & Garlic Curried Millet or Quinoa

Pan steamed broccoli with garlic & olives Thyme Scented Quinoa

“Sauteed” Zucchini

Water Sautéed Mixed Mushrooms

Braised Escarole with Garlic

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Snacks

It is important to pay attention to your blood sugar and hunger. Even though we

are lightening the load and consuming less food this week it is important to eat

when you are hungry. You don’t want to feel weak. This cleanse is not about

deprivation. Cleansing is different for everyone so notice your energy, hunger and

craving and snack if you need to. Green juice or any vegetable juice is the perfect snack. The dips and spreads can be

eaten with raw vegetables and are very satisfying. The snack suggestions are here

for your enjoyment; you can use them at your discretion but don’t overdo it. Stay

hydrated to keep your energy level up. Listen to your body, if you need the snack,

have it, enjoy it.

Dips & Spreads Treats

Basil Cashew “Cheese” Flax Energy Bars

Pumpkin Seed “Tuna” Pate Raspberry Parfait

Nori Rolls with Turmeric Sunflower Pate

Cilantro Chutney

Beverages Store Bought Snacks

Intestinal Calm Tea Sea Tangle - Nori Snacks

Ginger Tea Raw Kale Chips

Cacao Maca “Latte” Go Raw - Raw Flax Crackers

Red Rooibos Chai Pumpkin or sunflower seeds

Almond Milk Gopal's - Power Nori Wraps

Flax Tea

Store Bought Beverages

Fenugreek Tea

KeVita Sparkling Probiotic

Coconut water

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Recipes Fall - Clean-Up Your Small Intestine

Smoothies

Apple Pie Smoothie

Apples are a low glycemic fruit with lots of fiber, they do not spike your blood sugar. Romaine is high in vitamins B, A C, K and is high in minerals

like calcium, iron and magnesium. Romaine contains all 8 essential amino acids so it is a complete protein.

This recipe contains cinnamon which has many health benefits including lowering LDL cholesterol levels and lowering blood sugar levels.

2 servings

3 Tb chia seeds* 1 cup water 1 small head romaine 3 apples, chopped peel if not organic 1 ½ scoops of vegan or whey vanilla protein powder (I used Tera’s Whey) 1½ teaspoons of cinnamon ½ teaspoon of ground ginger

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1 cup of almond milk (unsweetened) 1 Tb maca (optional)

Soak chia in water for 30 minutes or overnight

Add all ingredients to the blender in the order listed above

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

*If you don’t have the chia you can make this recipe without it or you can

use ground flax seeds instead.

Apple Kale Smoothie

2 servings

4 Tb ground flax seed

2 handfuls of organic kale

3 small organic apple, cored and cut in chunks, peeled if not organic

1 tsp cinnamon

1 1/2 scoop vanilla protein powder (Tera’s Whey or Sun Warrior)

Dash of organic turmeric (optional)

½-1 cup filtered water

Blend all ingredients. Start with ½ cup water, add more to desired

consistency.

Pear Ginger Smoothie 1-2 servings

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2 Tb chia seeds

1/2 cup water 2 pears cored and chopped (peel if not organic)

1 Tb fresh ginger grated or chopped 1/2 cup almond milk

1 large handful kale or other dark green leafy vegetable 1 Tb vanilla protein powder (Sun Warrior or Tera’s Whey)

Soak chia in water for at least ½ hour or overnight

Place all ingredients into a blender. Blend until smooth, add more almond milk if it is too thick

Pumpkin Pie In A Bowl Smoothie

A medium sized sweet potato contains more than your daily requirement

of vitamin A, nearly a third the vitamin C you need, almost 15 percent of your daily dietary fiber intake and 10 percent of the necessary potassium.

Yes, you can eat sweet potatoes raw, but if you prefer to cook them no problem, either way is good.

2 servings

½ avocado 1 cup raw or cooked sweet potato

1 cup carrots chopped 4 leaves of romaine

1 tsp pumpkin pie spice ½ cup almond milk or other nut milk of choice

½ cup water 2 Tb hemp seeds (optional for protein)

stevia to taste

Place the carrots, sweet potato, avocado, pumpkin pie spice, nut milk

and water into a blender. Blend well. If you have a low-speed blender, you will need to blend for an awhile to ensure the smoothie is smooth

and creamy. Add more water if necessary.

Taste the smoothie, add stevia and adjust the spices to your liking.

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Strawberry Apple Green Smoothie

This is a perfect breakfast or pre workout smoothie.

1-2 servings

2 Tb chia seeds

¾ cup water

1 handful of spinach

½ cup frozen strawberries

1 apple peeled if not organic & cored cut into chunks

1 Tb maca*

¼ cup almond milk

Soak chia seeds in the water for 30 minutes or overnight

Add to blender along with the spinach, strawberries, apple, maca

and almond milk

Blend until smooth. If you want it thinner add a little more almond

milk

*Note: If you don’t have maca you can still make this smoothie. You can

also add protein powder.

Spicy Beet & Green Smoothie

This smoothie is nutritious and delicious. It gets its spice from the ginger. Ginger aids in digestion. Parsley is a natural blood cleanser.

Beets are a highly nutritious and “cardiovascular health” friendly root

vegetables. Certain unique pigment antioxidants in the root as well as in its top greens have found to offer protection against coronary artery

disease and stroke, lower cholesterol levels within the body, and have anti-aging effects.

1-2 servings

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1/2 beet 2 stalks celery

2 romaine leaves Small handful of parsley

1 small green apple 1 Tb grated fresh ginger

Pinch of cinnamon 2 Tb ground flax seeds

2 Tb Hemp seeds Water to desired consistency

Cut up the vegetables & fruit. Blend and serve.

Alkaline Antioxidant Green Smoothie

1-2 servings

2 kale leaves a handful of spinach

½ cup broccoli heads

1 tomato 3 romaine leaves

1 avocado 1 cucumber

1/2 clove garlic juice of 1/2 lemon

Blend with a little water to the texture you like.

Low Glycemic Blueberry Lemon Smoothie

This smoothie is packed with 5 of the top 10 foods to aid blood sugar

control. Those are berries, parsley, cinnamon, flax seed and lemon.

1 cup flax tea or water

1 cup frozen wild blueberries

Juice of 1 lemon

2 Tb ground flaxseed

1 Tb fresh ginger chopped or grated

1 handful of greens, romaine, spinach or kale chopped

1 tsp cinnamon

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1 Tb maca

1 scoop protein powder (optional, I used Sun Warrior Rice Protein)

1 tsp vanilla (optional)

Put all ingredients into a blender and blend until smooth and creamy.

Juices

Wonderful Green Juice

2 servings

1/2 bunch celery

3 handfuls spinach or other dark green leafy vegetable like kale, swiss

chard or romaine

1 cucumber

1 lemon peeled if not organic

1 green apple

1 handful parsley

Put everything in through a juicer. Enjoy immediately or store in a

glass jar in the refrigerator for later. This will stay for 2 days.

If you don't have a juicer you can blend everything and put it through a

nut milk bag or cheese cloth to extract the juice. Add 1 cup of water and

peel the lemon first.

Celery Cilantro Juice

Cilantro detoxes heavy metals. It is also anti viral, antibacterial, helps

cleanse the colon and lowers candida.

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Celery is very alkaline and high in Vitamin C. It contains plenty of

potassium and sodium which makes it a diuretic meaning it helps rid the

body of excess fluids.

1-2 servings

8 stalks celery

1” ginger

1 bunch cilantro

1 green apple

1 lemon

Juice & enjoy

Sweet & Spicy Green Juice .

This is a spicy sweet juice, spicy from the ginger, sweet from the apples and

pears. The celery and Swiss chard provide the minerals and alkalinity making it a delicious detoxifying drink.

1-2 servings

2 Granny Smith apples 1 Bosc or D’anjou pear

4 stalks celery

2 large swiss chard leaves 1-inch piece ginger

Prep and wash all produce. Juice and serve.

Carrot Celery Beet Juice

2 servings

1/2 large beet

2 large carrots

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4 celery stalks

½ cucumber A handful of parsley

Juice all ingredients.

V-8 Juice

In you want a variation from just green juice. This is a fresh alternative to the classic V8 juice found in the store.

1-2 servings

2 salad tomatoes 2 celery stalks

½ cucumber ½ zucchini

½ green bell pepper 1 large carrot

2 cups kale (or other green leafy) sea salt, ground black pepper, chili powder or cayenne pepper (to taste)

Juice all ingredients.

Add salt, pepper, chili powder or cayenne to taste.

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Other Breakfast Choices

Quinoa Coconut Breakfast Porridge

This dish is warm & nourishing for a quick delicious breakfast. The stevia

and vanilla flavoring make it taste more like a dessert, but it's a very healthy

way to start your day

2 servings

1 cup left over quinoa or other grain such as millet or brown rice

1 cup coconut milk or other nut milk

1 tsp cinnamon

½ tsp vanilla

2 Tb shredded coconut

Stevia to taste - 10 drops liquid or ¼ tsp green leaf

Optional ingredients: chopped apple, goji berries, raspberries, blueberries

In a medium saucepan, bring quinoa, almond milk and cinnamon to a

boil.

Add coconut, vanilla and sweetener.

Lower the flame to simmer and cook 5-7 minutes until creamy stirring

occasionally.

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Serve immediately with a little almond milk poured on top

Garnish with any of the optional ingredients

Almond Cinnamon Chia Pudding

2 servings

1 ½ cup almond milk 4 Tb chia seeds

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

½ tsp cinnamon Pinch sea salt

In a medium bowl, whisk all ingredients

Stir every 5 minutes for the first 15 minutes

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

Slippery Elm Porridge

This is more of a medicinal food than a taste treat but it is still quite good.

Slippery Elm has been shown to neutralize acidity and protect

mucous membranes along the GI tract by coating the membrane

surface. This "buffering" of the membranes helps the irritated area (stomach, intestines, throat) heal themselves while the acidic offending

environment is isolated from the membrane. The coating action also soothes ulcers.

This easy slippery elm porridge really soothes your stomach and

intestines. It helps with constipation and is very gentle. It does not cause bloating. Since the powdered bark absorbs the l liquid as it cooks, this

porridge is filling. It is allergen free and can be spiced up to your liking. I like it with some coconut milk, or almond milk.

1 serving

2 Tb slippery elm powder

½ tsp cinnamon

Pinch of nutmeg

4 Tb water

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3/4 cup nut or coconut milk

1/2 tsp raw honey or several drops stevia (optional)

Mix slippery elm, cinnamon, water and coconut milk in the blender.

Blend until smooth.

Pour mixture into a small pot, stir over a low flame, gently heating the

mixture and stirring constantly until it thickens. It will be similar to

the consistency of yogurt

Turn off the heat and add nutmeg and sweetener.

Eat immediately

Soups

Autumn Vegetable Soup

This soup is really easy to make. Since you are blending the vegetables

you can cut the vegetables into medium size pieces without much fuss.

The smoky chipotle chilies and the smoked paprika make it seem like you

cooked it over an open fire.

4 servings

2 Tb coconut oil

1 large onion chopped

4 cloves garlic

1 head fennel chopped

2 medium carrots chopped

1 cup peeled and chopped butternut squash

1 cup cauliflower chopped

1 dried chipotle chili

Celtic sea salt to taste

1 tsp smoked paprika

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Heat oil. Add onion. Sauté on medium-low heat 5 minutes until onion

is softened.

Add the rest of the vegetables and chipotle chili.

Cover with water or stock and bring to a boil

Simmer on medium heat covered until vegetables are medium soft.

Remove chipotle. Blend in batches in a blender and return to the pot.

Add sea salt, smoked paprika and cayenne.

Reheat and serve.

Broccoli Mushroom Soup

This is a rich creamy soup. You can hardly believe it is has no dairy.

4 servings

2 cups chopped onion

2 cloves garlic chopped 4 cups vegetable or chicken stock

2 cups sliced wild mushrooms or porta bello or cremini 1 cup raw cashews

½ cup fresh dill coarsely chopped 2 cups broccoli cut into small flowerets

1 Tb tamari 1 tsp fresh lemon juice

Celtic Sea Salt and Pepper to taste

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

Add mushrooms and simmer for 10 minutes. Scoop out 1 ½ cups of the mushroom liquid and blend with the

cashews and dill. If you get a few mushrooms blended that is fine, but you want mostly the liquid.

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

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

Serve

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Turnip & Turnip Greens Soup

4-6 servings

Turnips with their greens are in the markets in spring and Fall. The 2

together make a delicious soup

2 bunches of young turnips with greens

3 Tb ghee or olive oil

1 onions thinly sliced

1 Bay leaf

2 sprigs thyme

Celtic sea salt

6 cups chicken or veg broth

Remove greens from the turnips.

Trim and discard the stems from the greens

Wash and drain the greens and cut them into ½ “ strips

Trim the roots from the turnips. If needed peel the turnips (taste one

to judge if the skins are tough) and slice thin

Warm a heavy pot over medium heat Add ghee or olive oil

Add onion

Cook until soft about 12 minutes

Add sliced turnips with the bay leaf, thyme and salt

Cook for 5 minutes or so stirring occasionally

Cover with the broth

Bring to a boil, turn soup down to a simmer and cook for 10 minutes.

Add the turnip greens and cook for another 10 minutes or until greens

are tender (if you have a lot of green only add enough to fill in the

broth but not so many as to overcrowd)

Taste for salt and add more as needed

Serve

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Spicy Cauliflower Soup

4 servings

2 Tb coconut oil

1 medium yellow onion peeled and diced

1 carrot peeled and diced

1 tsp ground coriander seeds

1 tsp ground cumin seeds

1 tsp chili powder

¼ tsp turmeric

¼ tsp dried chili flakes

Celitc sea salt

Fresh ground pepper

1 head cauliflower (about 6 cups) coarsely chopped

4 cups chicken or vegetable broth

6 cilantro sprigs coarsely chopped

Heat a heavy bottomed soup pot. Add oil.

Add onion, carrot, coriander, cumin, chili powder, turmeric, dried chili

flakes and pepper

Cook stirring often over medium-low heat. Cook until very soft but not

browned, about 10 minutes

Add cauliflower and broth. There should be enough to cover the

cauliflower

Raise the heat, bring to a boil, stirring occasionally.

Reduce heat to a simmer and cook until the cauliflower is very tender

about 30 minutes.

Puree the soup in a blender for just a few seconds

You may need to add more broth to thin the soup if it is too thick.

Taste adjust seasonings and serve hot topped with chopped cilantro

and a squeeze of lime juice.

Kale & Butternut Squash Soup

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Cruciferous vegetables such as broccoli, cauliflower, brussels sprouts,

kale, bok choy, cabbage, etc. contain very specific and unique

phytonutrients such as indole-3-carbinol that help to fight against

estrogenic compounds...

4 servings

4 cups stock (vegetable or chicken or water)

2 cups butternut squash, peeled and chopped

4 cups chopped kale leaves

4 cloves chopped garlic

4 sprigs rosemary

4 sprigs thyme

1 tsp nutmeg

1 tsp Celtic sea salt

1 Tb coconut oil

Heat stock in a medium soup pot. Add squash. Cover and boil.

Simmer 5 minutes until the squash begins to soften.

Add the kale, garlic, rosemary, thyme, nutmeg and sea salt.

Reduce heat, simmer for 5-10 minutes until squash is tender. Turn

off the heat.

Add the coconut oil. Remove the herb sprigs

Take out 1 ½ cups of the soup and puree in a blender.

Return to the pot.

Mix and taste to adjust flavor

Enjoy this with a side of cultured vegetables for optimum health and

mineral absorption. This is a delicious, mineral rich soup that is also

low in oxalates.

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Instant Miso Soup

This is a great instant soup for breakfast, lunch or snack if you don’t have

the more complete version on hand. In Japan it is traditional to start the

day with miso soup. A Japanese study has shown it to detoxify and

eliminate pollutants from the body.

1 serving

1 ½ filtered cups water

1 ½ Tb barley miso or mellow white miso

1 tsp freshly grated ginger

½ cup carrot, zucchini or turnip shredded

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

1 scallion thinly sliced (optional)

In a small, pot boil water

Turn off heat add miso, stir to dissolve

Add ginger, shredded vegetables and dulse.

Cover the pot and let sit for a few minutes.

Pour into bowl

Garnish with scallions

Enjoy!

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Dressings

Lemon Dill Dressing

4 servings

4 Tb lemon juice

¼ tsp Celtic sea salt 1 Tb Dijon mustard

8 Tb olive oil 4 Tb fresh dill finely chopped

Fresh pepper

Stevia (optional)

Put lemon juice into a small bowl. Dissolve salt and mustard. Whisk in the olive oil.

Stir in the dill. Season with fresh pepper

Taste, if you want it sweeter add a pinch of stevia.

Asian Sunflower Seed Dressing

3-4 servings

½ cup sunflower seeds

¼ cup apple cider vinegar

1 Tb fresh ginger chopped

1 clove garlic chopped

1 Tb dark sesame oil

2 Tb wheat free tamari

Pinch cayenne

¼ tsp Celtic sea salt

1 cup water

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Put all ingredients into a blender except the salt and water.

Add ½ cup of the water and blend to a smooth paste

Add the rest of the water to desired consistency, it will thicken as it

cools so you want it to be pourable

Taste for salt, add if desired.

Store in a glass jar in the refrigerator. This dressing will keep for 4

days.

Spinach Avocado Dressing

Avocados have several health benefits. Scientists have proved that a

certain toxin present in avocados is able to kill cancer cells. So it is used

both in prevention and treatment of prostate and breast cancers. Also,

potassium in avocado can regulate pressure of blood, and oleic acid in

avocado can be used to lower cholesterol level in the blood.

Makes 1 cup

1 cups spinach

½ avocado

¼ cup lemon juice

1 Tb apple cider vinegar

1 tsp Dijon mustard

1 Tb tahini

1 garlic clove chopped

¼-½ tsp Celtic sea salt

Put all ingredients in a blender and mix until smooth and creamy.

Taste to adjust salt.

Add more water for a thinner consistency.

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Tomato Basil Dressing

Yield: 1 cup

1 medium tomato, roughly chopped ¼ cup basil leaves

2 Tb apple cider or balsamic vinegar 1 clove garlic chopped

½ tsp Celtic sea salt

¼ tsp dried Italian seasoning ¼ tsp chili powder

½ tsp Dijon mustard

Combine all ingredients in a blender

Blend until smooth. Store in a glass jar in the refrigerator for up to 2 days.

Raw Caesar Dressing

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

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

high in iodine, good for your thyroid.

Yield: 1 cup

¼ cup water

1 clove garlic chopped

3 medium stalks celery chopped

2 Tb lemon juice

3 Tb wheat free tamari

2 Tb yellow or white miso

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

1 tsp raw honey or ¼ tsp green leaf stevia

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1 Tb nutritional yeast

Fresh ground black pepper to taste

¼ cup cold pressed olive oil

Add everything except olive oil to blender

Blend until smooth. Add a little more water if you can’t get it smooth.

Add olive oil slowly in a stream while blender is running

Toss with romaine, season with fresh pepper

Dressing will keep in the refrigerator about 5 days

Alkalizing Citrus Salad Dressing

This basic alkaline salad dressing can be used with all kinds of salads as

well as stir-fry vegetables.

4-6 servings

1/3 cup fresh lemon and / or lime juice

3/4 cup cold pressed olive oil

2 cloves garlic chopped or 1 tsp garlic powder

½ tsp ground oregano

¼ tsp dried rosemary

1 tsp dried basil

Celtic sea salt and cayenne pepper

Put all ingredients in a blender except olive oil. Start blending.

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Slowing pour in the olive oil mix until all ingredients are well

emulsified.

Taste to adjust seasoning.

Store in a jar in the refrigerator for up to 7 days

Salads

Mixed Green Salad

Mixed organic greens or baby arugula

Carrots shredded, sprouts, cucumber, diakon anything you like

Sprinkle of Dulse Flakes (optional for added nutrition, iodine, B6, B12)

Mix salad in a bowl.

Toss with dressing of choice.

Serve.

Tip for dressing salads: Be sure your greens are dry so the water

doesn’t dilute the dressing. After placing the ingredients in the bowl,

drizzle the dressing around the edge of the bowl and then gently mix

to even distribute it. Use your hands instead of tongs to toss the

greens. You just want the greens to have a light coating on them.

Using your hands will let to feel how much dressing you need. Too

much dressing makes your salad soggy. Usually 2 Tb for a side salad is

enough. You can always add more.

Easy Arugula Salad

2 servings

3 oz arugula

1 cucumber cut in half, seeded and sliced

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1 carrot shredded

Dressing of choice or simple dressing

Simple Dressing

1 Tb apple cider vinegar

3 Tb extra virgin, cold pressed olive oil

¼- ½ tsp celtic sea salt

Put the arugula, cucumbers and tomatoes into a bowl. Toss with

the dressing.

Grind some fresh pepper on top and serve.

Peel broccoli stems and chop (discard any woody pieces). Cut florets

into medium/small pieces separate in half Heat oil in a medium stockpot. Add olive oil.

Sauté onion, garlic and ground fennel seeds on medium/low until onion is translucent

Add broccoli stems and fennel Add stock or water

Simmer 10 minutes. Add half broccoli florets saving the rest to add in later. Simmer 10 minutes more until tender.

Let cool briefly. Puree mixture in blender for several minutes until

very smooth. Return to stockpot, adding sea salt to taste. Add in broccoli florets. Simmer 5 more minutes until florets are tender,

adjust seasonings before serving Serve garnished with chopped fennel tops

Apple & Sauerkraut Salad

The probiotics in the sauerkraut will build up your inner ecco system. The

apples and onions yield a salad that is spicy, salty, tangy and sweet. This

can be served as a side dish or as a topping for sausage (when not

cleansing).

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¼ cup apple cider vinegar

1 Tb whole grain mustard

1 Tb horseradish

1/2 tsp celery seeds

¼ - ½ tsp Celtic salt

½ cup olive oil

1 granny smith or other very crisp apple

½ small red onion

1 cup raw sauerkraut drained

½ cup finely chopped celery

½ cup parsley

In a small bowl dissolve the mustard, horseradish, caraway and salt.

Whisk in the olive oil.

Using a mandolin julienne the apples and onion into a bowl. If you

don’t have a mandolin cut into very thin julienne strips.

Add sauerkraut, celery, parsley and dressing. Toss to combine.

Chill for 1 hour before serving

Quinoa Salad with Pears and Pomegranate Seeds

2 Tb apple cider vinegar 1 small shallot, minced (1 Tb)

Celtic sea salt and freshly ground pepper

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3 Tb extra-virgin olive oil

2 cups Thyme-Scented Quinoa or plain cooked quinoa 1 large pear, peeled cored and cut into 1/2-inch pieces (about 1cup)

¼-½ cup pomegranate seeds (from 1 pomegranate) ¼ cup chopped flat-leaf parsley

In a small bowl, whisk the oil with the vinegar and shallot and season with salt and pepper. This dressing will be a little tart since

the salad is sweet. In a medium bowl mix the quinoa, pears, pomegranate seeds and

parsley. Pour the dressing over and mix.

Taste to adjust seasoning. Serve & enjoy!

Massaged Kale Salad with Pomegranate Seeds

I like lacinto, black or dinosaur kale (pictured above) rather than the

regular green curly kale because the leaves tend to be tough, but it will

work if you slice it thinly enough.

2 servings

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

thinly sliced

2 Tb lemon juice

1/4 cup extra-virgin olive oil

½ tsp Celtic Sea Salt

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1 teaspoons raw honey

¼ tsp mustard

Freshly ground black pepper

2 Tb pine nuts (optional)

½ cup pomegranate seeds

Put kale in large serving bowl, add ¼ tsp salt. Massage until the kale

starts to soften and wilt, 2 to 3 minutes. Set aside while you make the

dressing.

In a small bowl, whisk the lemon juice with remaining ¼ tsp salt, the

honey, mustard and freshly ground black pepper. Stream in the 1/4

cup of oil while whisking with a fork until a dressing thickens a little.

Pour the dressing over the kale, and add the pine nuts and

pomegranates. Toss and serve.

Main Dishes

Delicata Squash and Green Beans in a Thai Coconut Sauce

I love delicata squash because the skin is so thin you don’t have to peel

it. If you can’t find delicate squash use peeled butternut squash.

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1 Tb coconut oil

2 cloves garlic

1 shallot chopped

¼ cup chopped ginger

1-2 medium Serrano chills, seeded and minced

1 Tb red Chili sauce or to taste (optional) Thai Kitchen is a good brand

3 cups delicata squash chopped into 1” cubes

½ cup water

Celtic salt

2 cups green beans trimmed and cut into 1 ½” lengths

1 cup canned full fat coconut milk (Native Forest is a good brand)

¼ tsp black mustard seeds (optional for garnish)

Heat oil in a large sauté pan on medium

Add garlic, shallot, ginger and peppers. Sauté 2 minutes on medium low until fragrant. Add chili paste and stir.

Add squash and ½ cup water cover and steam until the squash is medium tender about 4 minutes

Bring a separate pot of water to boil. Add the green beans to the pot. Cook 3 minutes until crisp tender

Add coconut milk and a little salt to the squash Bring to a very gentle simmer and immediately turn down to low.

Add the string beans. Simmer the curry, uncovered until about 5 minutes until the vegetables are tender and the sauce is slightly

thickened Don’t allow the mixture to come to a rolling boil or else it will curdle

Serve topped with a mustard seeds

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Spaghetti Squash with Tomatoes & Roast Garlic

2 servings

1-2 ½ lb spaghetti squash

Celtic sea salt and freshly ground black pepper

4 plum tomatoes cut in half (I used full sized tomatoes instead

because they were local)

1 head garlic (the purple striped is best)

2 Tb olive oil for garlic

2 Tb extra-virgin olive oil for spaghetti squash

¼ cup basil cut into ribbons or 1 Tb fresh rosemary (choose which

flavor you like)

Preheat the oven to 375°F.

Cut the spaghetti squash in half lengthwise, scoop out the seeds and

sprinkle with salt. Place the squash, cut side down in a baking dish and

add about 1/4 inch of water. Tent with foil and bake until the squash is

tender when pierced with a sharp knife, about 45 to 50 minutes While the squash is cooking, cut the whole head of garlic in half to

expose the flesh. Basically, you want to expose the garlic enough so

that it’s easy to get out once it’s roasted. Set the garlic on some

aluminum foil. Drizzle the garlic with olive oil. You want to get the oil

to seep down between the cloves. Wrap it up in the aluminum foil and

crimp so it Is sealed

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Put the garlic into your preheated degree oven. Roast for 30-45

minutes. Start checking the garlic after 25 minutes you don’t want it to

burn. Your roast garlic is done when it’s lightly browned, and soft

throughout.

Next, put tomatoes into a roasting pan cut side down. Cover with foil

and roast 20 -30 minutes until tender. Put into a blender, let cool a

little before blending.

When the garlic is done, remove each clove with a sharp paring knife,

or squeeze the whole head until the cloves pop out.

Blend the cooked tomatoes. Pour into a sauté pan. Simmer until thick.

Add all the roast garlic, salt, pepper and basil.

Once the squash is tender, use a fork to rake the strands of flesh out

of the skin and into a strainer. Let sit about 5 minutes to drain the

liquid from the squash, you can even squeeze it a little.

Put squash into a bowl. Add the 2 Tb of olive oil, and season lightly

with salt and pepper, toss.

Add half the tomato sauce, toss to combine and transfer to a serving

dish.

Top with remaining tomato sauce. Garnish with a sprig of basil or

rosemary.

Miso Vegetable Stew

4 servings

1 large onion chopped

3 stalks celery chopped

1 carrot chopped

6 cloves garlic chopped

10 oz mushrooms sliced

1 tsp thyme

1 bay leaf

Celtic sea salt & fresh pepper

3 cup butternut squash peeled and cut into 1” cubes

4 cups stock (vegetable or chicken)

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4 Tb ginger minced

2 cups broccoli cut into florets

2 zucchini cut into quarters & sliced

¼ cup parsley chopped

2 Tb red miso (you could use yellow also, red is a little heartier)

Heat 1/2 cup of the stock in a large soup pot. Add onion, celery, carrots.

Water sauté on medium heat covered for 5 minutes stirring frequently

until soft.

Add ½ of the garlic and mushrooms. Stir & cook 5 minutes, until the

mushrooms are slightly cooked.

Add thyme and bay leaf, a pinch of sea salt & fresh pepper. Mix to

combine.

Add squash and the remaining stock.

Turn flame up to high, bring to a simmer. Cook 3 minutes until the

squash begins to soften.

Add ginger, rest of the garlic, broccoli and zucchini. Simmer until

vegetables are almost tender 3-4 minutes

Using a cup scoop out 1 ½ cups of the vegetables & stock blend until

smooth. Return to pot.

Simmer 2 minutes until thickened.

Dissolve the miso in ½ cup of the liquid from the soup.

Add to back to soup, mix to combine. Turn off the flame. Don’t boil the

soup once you add the miso as it kills the good bacteria in it.

Add parsley

Taste, adjust spices serve in bowls. Garnish with additional parsley

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Wild Mushrooms in Papillote

This dish is easy and dramatic. Since the oil mixes with the liquid from

the vegetables it doesn’t get hot enough to oxidize, making this a perfect dish for our cleanse. The presentation is so much fun. Click to see the

video

2 servings

¼ cup plus 2 Tb full flavored extra virgin olive oil and a little for brushing

the parchment paper

1 lb mixed wild and cultivated mushrooms, trimmed, large mushrooms thickly sliced, small ones left whole mushrooms (shitake, oyster, mitake,

porto bello) 1 tsp fresh rosemary leaves chopped

2 tsp fresh thyme leaves Celtic sea salt

Fresh pepper 4 cloves garlic minced

2 shallots minced

1 ½ cup julienned carrots 1 ½ cup julienned zucchini (slightly thinker than the carrots)

2 sheets parchment paper (15” x15”)

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Preheat oven to 450°F with rack in middle.

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

half the garlic, 1/2 tsp salt, and 1/4 teaspoon pepper in a large bowl, then toss with 1/4 olive oil.

In a separate bowl, toss the julienned vegetables with 2 Tb of olive oil,

the remaining garlic, shallots and chopped herbs, salt pepper

Divide the julienne vegetables between the parchment and top with the

mushrooms.

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Fold parchment over mushrooms, folding and crimping edges tightly to

seal and enclose filling completely. Bake packets in a shallow baking pan 20 minutes.

Serve packets on plates hot from the oven. Enjoy the aroma of the

mushrooms and herbs when you open the packages!

Vegetable Stuffed Butternut Squash with Roasted Pepper Sauce

1 butternut squash cut in half seeds removed

Vegetable Stuffing

¼ cup stock or water

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1 shallot finely chopped

2 cloves garlic minced

1 stalk celery, finely chopped

1 cup string beans cut into 1” pieces (I used yellow wax beans in the

picture)

½ cup carrots cut into ½” dice

1 cup zucchini cut into 1” dice

½ cup frozen baby peas rinsed in hot water

¼ tsp cumin

Celtic sea salt

Sauce:

2 red pepper roasted & peeled, seeds removed *

1 shallot finely chopped

2 cloves garlic minced

¼ cup stock (vegetable or chicken)

¼ tsp Celtic sea salt

1 tsp smoked paprika

½ tsp cumin

Pinch cayenne (optional)

Preheat the oven to 350 degrees

Put the butternut squash cut side down into a baking tray with 1” of

water

Bake in the middle of the oven for 1 hour or until the flesh is tender.

Prepare the Vegetables:

In a medium sauté pan heat the stock.

Add the shallots, garlic and celery. Simmer for 2 minutes.

Add the string beans and carrots. Cover and simmer for 3 minutes.

Add zucchini, simmer until zucchini is tender but not mushy.

Add peas.

Season with salt and cumin.

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Prepare the Sauce

Chop the roasted red peppers, put into a blender. Add the shallots and

garlic to the blender. Blend until smooth.

Pour into a small pan along with the stock.

Cover and simmer 10 minutes to cook the shallots and garlic.

Add salt, smoked paprika, cumin and cayenne.

Simmer another minute, taste to adjust spices.

Set aside

Assemble the squash

Remove the squash from the neck and place into a bowl.

Mash the squash and mix with a few tablespoons of the sauce, so it

tastes good.

Put the seasoned squash back into the neck.

Put a few tablespoons of the sauce into the “cup” of the squash where

the seeds were.

Filled with the mixed vegetables. Top with a little sauce.

You will have 2 different textures here; the mashed squash and the

mixed vegetables. I think this makes the dish more interesting

Serve with extra sauce on the side.

*How to Roast Peppers

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Place red bell pepper on top of a gas burner on high or on a grill. Char

the skin by turning with tongs so most of the skin turns black. Put into a

bowl cover, with a plate, let steam until it is cool enough to touch. Using

a small knife scrape the skin off. Cut through the bottom of the pepper

from bottom to top and all around the top so you can lift out the stem

and most of the seeds. Scrap off or rinse the seeds off. Slice into strips.

You can use these on sandwiches or season with balsamic vinegar, salt &

pepper and serve as a side dish.

Basil Vegetable Stew

2 Tb olive oil

1 onion chopped

2 stalks celery chopped

½ tsp dried chili flakes (optional)

½ - 1 tsp Celtic sea salt

1 tsp thyme

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½ tsp oregano

6 cloves garlic chopped

10 oz mushrooms sliced

2 cups red potatoes cut into 1” cubes

3 cups vegetable of chicken stock

2 cups broccoli cut into bit size pieces

1 cup carrots cut into half moon

1 cup zucchini chopped

1 cup basil leaves cut into ribbons

In a large sauté pan, heat ¼ cup of the stock.

Add onions, celery, a little salt and red pepper flakes.

Water sauté on med low for 3 minutes.

Add thyme, oregano, garlic, potatoes and mushrooms. Sprinkle with a

little more salt.

Sauté, stirring frequently until the mushrooms give off their liquid.

Add rest of the stock and simmer on medium 5 minutes until

mushrooms and potatoes are tender.

Scoop out 1 ½ cups of vegetables and stock.

Blend in a blender with 4 basil leaves until smooth.

Add broccoli and carrots to the sauté pan. Stir to combine, simmer 2

minutes

Add in the blended broth and the zucchini to the sauté pan. Mix

thoroughly.

Simmer until the vegetables are crisp tender, 2-3 minutes

Add the rest of the basil.

Taste to adjust seasonings.

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Tum Yum

Tum Yum has the ability to boost the immune system. You'll love how it

satisfies and energizes! This is a stew which is served all over Thailand for breakfast, lunch and dinner. It is best if you can get the galanga and kefir

lime leaves but if you can’t it is still fabulous with ginger and lime juice. The lemon grass is essential. Many supermarkets and health foods stores carry

it. You can adjust the amount of peppers to your own taste. In Thailand they make it really spicy. I used kelp noodles instead of the traditional rice

or noodles. I used dulse instead of the traditional fish sauce which is made with anchovies.

2-4 servings

4 cups vegetable stock or chicken stock

1 ½ inches fresh galangal or ginger peeled and thinly sliced 3 cloves garlic chopped

3 lemon grass stalks green part cut into 1” lengths, lower white part finely minced

4 kaffir lime leaves (optional) 2 shallots thinly sliced

2-4 lightly crushed hot chilies

1 thinly sliced carrot 1 cup straw, oyster or porta bella mushrooms

1 cup bok choy or cabbage sliced & coarsely chopped ½ cup chopped cilantro leaves

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1-4 Tb lime juice

1 Tb dulse flakes 1-2 Tb wheat free soy sauce

2 cups kelp noodles rinsed and cut into 2 ½ “ lengths 1 scallion sliced

Bring stock to boil.

Add tum yum herbs (lemon grass, ginger, kaffir lime leaves, shallots, chilies). Cook 5 minutes. Do not cook these too long as

they will lose their smell and flavor. Add mushrooms, carrots. Cook 3 minutes.

Add bok choy. Cook 5 minutes until mushrooms are cooked. Turn off the heat. Add coriander, lime juice, dulse flakes, soy sauce

and lime juice to taste. Add kelp noodles and serve topped with scallions.

Vegetable Side Dishes

Water Sautéed Spinach with Ginger

2 servings

1 Tb fresh ginger grated or finely minced

1 clove garlic minced

5 oz spinach

Celtic sea salt & pepper

1 Tb coconut oil

Heat ½ inch of water in a large sauté pan over high heat. Bring to a

boil.

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Add ginger, simmer 2 minutes. Add garlic.

Add spinach a few handfuls at a time, using tongs to stir while adding

more.

Season with salt & pepper.

Keep stirring with tongs until spinach is just wilted.

Stir in the coconut oil

Serve.

Baby Bok Choy with Garlic & Ginger

2 servings

1 cup stock (vegetable or chicken)

1” piece of ginger cut into julienne strips

2 cloves garlic sliced

4 baby bok choy washed, bottom trimmed but kept whole

1 tsp dark sesame oil

Celtic Sea Salt

Put stock in a large sauté pan big enough to hold all 4 of the bok choy.

Add ginger and garlic, bring it to boil.

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Add bok choy. Cover and simmer turning the bok choy a few times to

cook evenly, 4 minutes

Remove cover. Cook 3-4 minutes until the base of the bok choy is

tender.

Remove from the heat and drizzle the sesame oil on top

Spoon some of the stock, ginger and garlic over the bok choy, season

with salt.

Serve

Pan Steamed Broccoli with Garlic & Olives

2 servings

1 head broccoli about 1 to 1 ½ lbs

1/3 cup water

Pinch of sea salt

1 clove garlic finely minced

4 Kalamata olives sliced

2 Tb extra virgin olive oil (optional for added flavor)

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

lengthwise then into 1/8“ sticks lengthwise.

Heat a medium sauté pan, add water and salt.

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

Add the broccoli florets.

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

tender.

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

Remove from the heat.

Add olives. Stir to combine.

Drizzle with 2 Tb extra virgin olive oil

Serve

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“Sautéed” Zucchini

This dish is water sautéed.

2 servings

2 zucchinis, sliced into half-moons

1 yellow summer squash, sliced into half-moons

½ sweet red pepper, chopped

½ large yellow onion chopped

2 cloves garlic

2-3 sprigs of fresh thyme

¼ cup water

Celtic sea salt and fresh pepper

1 tsp fresh thyme leaves chopped

6 olives pitted and coarsely chopped

1 Tb extra virgin olive oil

Prepare all the vegetables.

In a large sauté pan add ¼ cup of water and heat over medium until

the water is steamy.

Add the zucchinis, squash, red pepper, onion, garlic and thyme sprigs.

Sprinkle with salt

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Cover the pan and sauté for a few minutes.

Remove the lid and continue to sauté until crisp tender, adding small

bits of water if the pan goes dry.

A minute or so before the veggies are ready add the olives and

chopped thyme, stir a bit.

Remove from heat, season with fresh pepper and stir in the olive oil.

Taste for salt.

Serve warm or at room temperature

Water Sautéed Mixed Mushrooms

2-4 servings

1 pound of any combination of mushrooms you love

4 Tb vegetable or chicken stock

2 garlic cloves

2 Tb olive oil

Celtic sea salt and pepper, to taste

1/2 tsp rosemary

1 scallion, sliced

Clean and slice the mushrooms so they are all the same size. Remove

stems of shitakes if you are using them.

Add the stock to a large sauté pan with a lid and heat until the stock is

steaming

Add the mushrooms and garlic, cover and cook for 3 minutes.

Remove the lid and cook another 4-5 minutes or until the mushrooms

are nearly cooked to your tastes. Stir in the seasonings and continue

to cook for one minute.

Remove from heat and drizzle with olive oil and scallion slices, stir.

Serve

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Braised Escarole with Garlic

2-4 servings

1 head escarole, about 1 pound

1 cup vegetable or chicken broth 4 garlic cloves, sliced

1/2 teaspoon red pepper flakes 2 bay leaves

1/4 cup extra-virgin olive oil Celtic sea salt and freshly ground black pepper

Wash the escarole leaves in a bowl of water to be sure you remove

all the soil. The dirt tends to collect at the base of the stems. Stack the leaves and slice the escarole crosswise into ribbons about

1 ½” wide. Place a large sauté pan over medium heat. Add stock, garlic, red

pepper flakes, bay leaves and salt. Cook for 2 minutes to soften the garlic.

Add the escarole, salt and pepper. Raise heat and stir to wilt the escarole

Simmer on medium-low for 15-20 minutes until tender. If the pan gets dry add a little more stock.

Finish with the olive oil to flavor. Taste for salt and pepper.

Serve

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Grains

Millet Italian Style

4 servings

1 cup millet

2 cups water

1 Tb tomato paste

1 tsp dried thyme

½ tsp dried basil

½ tsp red pepper flakes (optional)

½ tsp Celtic Sea salt

Rice vinegar (optional)

Heat a medium sauce pan. Add millet and toast while stirring about 3

minutes until fragrant, be careful not to burn it.

Dissolve the tomato paste into ¼ cup of the water add to millet along

with the rest of the water.

Add the herbs, salt and pepper and stir. Cover, bring to a boil.

Turn down to low cook 30 minutes or until water is absorbed.

Let sit 5 minutes.

Serve sprinkled with a little rice vinegar and additional salt if desired.

Curried Millet

4 servings

1 cup millet

2 cups water

1TB chopped fresh ginger

2 tsp curry powder

½ tsp sea salt

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Rinse the millet.

In a medium saucepan heat millet stirring so it begins to toast, stirring

until it is fragrant, about 3 minutes.

Add water, ginger, curry powder and salt.

Bring to a boil, cover and simmer on low heat for 30 minutes.

Let sit 5 minutes, serve.

Curried Quinoa

4 servings

¾ cup quinoa

1 ½ cups water

1 TB chopped fresh ginger

2 tsp curry powder

½ tsp sea salt

Rinse the quinoa. Let it drain.

In a medium saucepan put the quinoa water, ginger, curry powder and

salt.

Bring to a boil, turn down to low, cover and simmer for 15 minutes.

Let sit 5 minutes and serve.

Thyme Scented Quinoa

Makes 2 cups about 4 servings

1 cup quinoa rinsed and drained

2 cups water or stock

½ tsp Celtic sea salt

1 small onion diced

3 thyme sprigs

Heat stock, salt and onion in medium saucepan.

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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

Dips & Spreads

Basil Cashew “Cheese”

This is a wonderful spread. The “cheese“ is rich and satisfying. Even

though it tastes fabulous don’t go crazy and eat too much!

4 servings

1 cup cashews, soaked for 4 hours or overnight

1 Tb lemon juice or to taste

¼- ½ tsp Celtic sea salt

½ tsp white miso

1 clove garlic minced

¼ cup fresh basil chopped

¼ tsp dried oregano

¼ cup water

Put nuts in a food processor and process till ground well.

Add salt, lemon juice, miso if using. Scrape sides of bowl and run

processor again adding in some of the water. Process or blend till the

mixture is very smooth and creamy. Add the water as needed to

facilitate blending, but don’t add so much that the mixture gets soupy.

Add in the chopped basil and oregano. Process to combine.

Serve with vegetable crudités or on raw crackers, or on top of salad.

Store for up to 5 days in the refrigerator

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Pumpkin Seed “Tuna” Pate

This tastes a little like tuna salad, just a little.

2 servings

1 cups pumpkin seeds, soaked for 4–6 hours, rinsed, and drained

¼ cup chopped celery

2 Tb cup chopped red onion

¼ cup parsley, chopped

¼ cup fresh dill, chopped

3 Tb fresh-squeezed lemon juice

1 Tbsp. kelp powder

½ teaspoon sea salt

Pulse pumpkin seeds in a food processor using the S-blade until you

get a coarse paste. Add a little water as necessary to get right

consistency. Transfer to a bowl.

Add chopped celery and onion along with the other ingredients.

Mix thoroughly using a fork to incorporate the vegetables into the

pumpkin seed pate.

Serve on celery sticks or gluten free seed crackers.

Nori Rolls with Turmeric and Sunflower Seed Pate

Turmeric is a wonder product that has gained fame in recent times for it

anti inflammation properties. In India, people have been using it since

ancient times. The active ingredient in turmeric is curcumin. It may be a

powerful ally in fighting osteoarthritis. There are even some studies which

suggest it may slow down cancer growth or liver cirrhosis. Such claims

demand a bit more scrutiny, but the volume of evidence we’re collecting

so far indicates that we’d all do well to include more turmeric in our diets.

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Makes 6-8 servings

1 cups sunflower seeds, soaked for 2 hours or more, and drained

1 Tb wheat free tamari 1 clove garlic, minced

1 tsp ground turmeric 2 tsp ginger fresh, minced

1/2 cup water

Vegetables for 2 nori rolls

2 sheets raw or toasted nori ½ cup alfalfa sprouts or other sprouts

½ cup kale or red cabbage very thinly sliced ½ cup shredded or spirilized zucchinin

¼ cup raw sauerkraut

Place sunflower seeds, tamari, garlic, turmeric, and tomatoes in a food processor.

Process till well incorporated. Add water in a slowly (with the motor

running) till pate is smooth and spreadable. You can serve it on raw flax crackers, use it as a dip or put on top of a

salad

To assemble the nori rolls, just use whatever veggie fillings you have handy or the ones recommended. Spread 2 tablespoons of the pate onto a nori

sheet, and then top with your vegetables. Roll up and cut in half. Enjoy!

Easy Option: If you don’t want to make the pate use 1 Tb of chick pea miso

on each nori sheet with some vegetables and sliced avocado.

Cilantro Chutney

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A healthy dip or spread made out of fresh cilantro. They serve this all

over India for breakfast with type of pancake called Dosa. Cilantro eases

stomach and digestion problems, because of its digestive, anticonvulsive

and metabolism enhancing effects. It also has been shown to detox heavy

metals.

2 cups fresh cilantro leaves

½ cup fresh grated coconut flakes

1-2 green chilies

1 Tb fresh ginger

2 Tb fresh lemon or lime juice

6-8 Tb water

¼ tsp Celtic Sea salt

Chop the coriander leaves, chilies and the ginger.

Put all ingredients into a blender starting with 4 Tb of the water. Blend

until the chutney gets a smooth and creamy texture adding more

water as needed. You will have to keep scraping it down until it comes

together..

Taste and add more sea salt if necessary.

Chill at least for half hour in the fridge. This will keep about 7 days.

Enjoy

Treats

Flax Energy Bars

Adapted from my nutrition teacher Andrea Nakayama www.replenishpdx.com

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1-1/2 cups almonds (soaked 2-4 hours) coarsely chopped

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

room temperature) 1/2 cup almond butter or sunflower butter

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

1/4 cup ground flax seeds ½ tsp vanilla extract

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

2 Tb cacao nib (optional, leave out if using as a bedtime snack)

Gently melt the cacao butter in a jar placed in heated water. Mix all ingredients together in a bowl. Taste to adjust flavor.

Pour into a glass container and flatten into a sheet. Place in fridge.

Cut a small square for a snack to take on the go or bedtime nightcap.

Raspberry Parfait

This is a healthy dessert made with coconut milk and coconut oil. Coconut

oil is cholesterol free and may help maintain a healthy cholesterol profile. The reason is, the coconut oil contains Medium Chain Fatty Acids which

quickly burn as fuel and may not be stored as body fat. Coconut oil contains

lauric acid which is a substance found only in breast milk and coconut. It is a potent antioxidant.

2 servings

½ cup canned organic full fat coconut milk (I like Native Forest brand)

¼ cup coconut oil ½ cup fresh raspberries (save 6 for the topping)

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2 Tb coconut sugar or maple syrup

¼ tsp vanilla

Gently melt the coconut oil. Blend with the raspberries and coconut milk, maple syrup and vanilla

Strain to remove the seeds from the raspberries Pour into 2 small serving size bowls. Top with a few fresh raspberries

Chill until solidified Enjoy

Beverages

Intestinal Calm Tea

Marshmallow root provides a number of purported benefits, which

include reducing inflammation associated with stomach ulcers or

inflammatory bowel diseases, asthma, sore throat, bronchitis or cough or

skin irritations.

Dr. Oz recommends Hawthorne tea for stress. This tea comes from

England and is part of the rose family. Originally, Hawthorn tea was

studied for cardiovascular. This tea is high in flavonids and a great

soother for emotional stress and high blood pressure. Hawthorn tea

doesn’t contain any sedative properties, so you can enjoy a cup morning

noon and night

2 tsp Marshmallow root

1 tsp Hawthorn berries

1 1/2 cups water

1 serving

Add the marshmallow root to water in a saucepan and bring to a boil.

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Simmer on low for 15 minutes, turn off the heat and add the hawthorn

berries. Allow the liquid to cool and brew for about 30 minutes and then strain.

Drink warm or at room temperature

Ginger Tea

In place of coffee I recommend ginger tea. Ginger tea is a powerful

cleansing drink that mobilizes toxins and restores balance to the body. It

also benefits the digestive system and helps diminish cravings for sweet

and salty foods. It increases the production of hydrochloric acid so you

metabolize proteins more efficiently. Ginger decreases inflammation and

alkalizes you body. I recommend 2-3 cups per day. It’s easy to make.

1-2 Tb grated unpeeled organic ginger

2 cups filtered water

Lemon optional

Stevia optional

Bring water to a boil add ginger, turn down and simmer 2 minutes.

Let steep for 2 minutes more or you can just leave the ginger in, it

will just get stronger.

Strain or let the ginger settle at the bottom of the cup.

Enjoy!

Cacao Maca Latte

A wonderful, healthy alternative to coffee. The cacao and maca will give you a natural lift. Maca is a beneficial superfood especially for those suffering

from adrenal fatigue or are in need of increased energy and vitality. Maca allows the body to easily adapt to and regulate stress factors. It is especially

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beneficial to athletes in helping combat both mental and physical stress as

well as increasing stamina.

1 Tb raw cacao powder

1 tsp maca

½ cinnamon

½ cup water

½ cup almond milk or coconut milk

7–12 drops vanilla creme liquid stevia or 1 tsp. raw honey or maple syrup

Place cacao powder, maca, and cinnamon into a cup

Heat water to a boil. Add almond or coconut milk to heat through

but do not boil

Add stevia or raw honey

Mix thoroughly to dissolve

Pour mixture back and forth from the cup to the pot a few times

from about 2 feet high to develop the froth, a process known as

“pulling”. I learned this in India, it is how they make Kerala coffee.

Alternately you can whisk it with a mini whisk to create the froth.

Red Rooibos Chai

Health benefits of red rooibos tea include cure for nagging headaches,

insomnia, asthma, eczema, bone strength, hypertension, allergy, aging and others. The tea is absolutely free from caffeine content and is also

low in tannin. You can enjoy the relishing beverage all day long with no possible side effects. Drinking rooibos tea can further ease severe

stomach cramps; bring relief to asthmatic and other similar conditions. It also boosts the immune system of human body.

½ tsp ground ginger ¼ tsp cinnamon

¹⁄8 tsp nutmeg ¹⁄8 tsp ground cloves

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¹⁄8 tsp ground cardamom

¼ cup warmed coconut milk (use full-fat Native Forest) ¾ cup hot brewed rooibus tea

A few drops of vanilla liquid stevia

Add all spices to an 8 ounce tea cup. Pour in the warmed

coconut milk making sure to dissolve any clumps. Add liquid stevia. Pour in the hot tea.

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

“pulling in India, it is how they make Kerala coffee. Alternately

you can whisk it with a mini whisk to create the froth.

Almond Milk

Almond milk is a good source of protein, fat & fiber. It contain several

phytochemicals that can reduce risk of heart disease, is a good source of

healthy mono-unsaturated fat and is high in calcium and minerals. The

meal is going to have plenty of the calcium from the nuts, but the milk

will have some too. The meal will have more fibre and more of the good

fats and the milk may have more of the protein. Click link to see the short

video http://youtu.be/MRVzsqe0PJs

Mkes 3 cups

1 cup raw almonds Water for soaking the nuts

3 cups filtered water 1/2 tsp vanilla (optional)

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

cover by 2 inches overnight or for at least 6 hours.

Drain the water from the almonds and discard.

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

smooth.

Strain the blended almond mixture using a cheesecloth or nut milk bag.

Squeeze to extract all the milk.

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Add vanilla and store in a glass jar in the refrigerator

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

four days.

Store the pulp in the freezer to use in recipes

Flax Tea

Flax seed tea is amazing for soothing irritated mucous membranes

including the intestines, throat, lungs, kidney and bladder. It tastes

especially nice with a pinch of warming cinnamon. The way I make it, it’s

really a decoction rather than a tea. Choose the spices you like or just

have it plain

2 Tb flaxseeds

6 cups water 1-2 sticks cinnamon

1-2 cardamom pods (optional) 1 clove (optional)

Put flax seed in a medium sauce pan along with the water and spices Cover and simmer gently on low for 30 minutes

Strain and drink immediately. Drink it throughout the cleanse, heating it up as you need it. It will thicken as it cools, so drink it hot.

Sweeten with stevia or raw honey if you like. I like the mildly nutty

taste of the tea with just the spices. Use ½ - 1 cup a day

It will get thicker when it cools. You can always add a little water if it is

too thick once you reheat it. I use it in my smoothies since I don’t like

the consistency that much once it is reheated.

Basics

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

this program.

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.

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.

Makes 3 ½ - 4 cups cooked millet

Vegetable Stock

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A wonderful, filling snack that will also provide you with many healing nutrients

and alkalinize your system, making it easier to detoxify, lose weight, and feel

great. The recipe can be varied according to taste. You can make this with the

basic ingredients and/or any of the optional ingredients. The more you add the

more nutritious and flavorful it is

Basic Ingredients

1 large onion, chopped

2 carrots, sliced

2 celery stalks coarsely chopped

½ cup of sea weed: nori, dulse, wakame, kelp, or kombu

2 cloves of whole garlic (not chopped or crushed)

Sea salt, to taste

Optional Ingredients 1 cup of daikon or white radish root

1 cup of winter squash cut into large cubes

1 cup of root vegetables: turnips, parsnips, and rutabagas for sweetness

2 cups of chopped greens: kale, parsley, beet greens, collard greens, chard,

dandelion,

cilantro or other greens

½ cup of cabbage

4 ½-inch slices of fresh ginger

1 cup dried shitake or maitake mushrooms (If available; these contain powerful

immune boosting properties.)

Put all ingredients into a large pot

Add enough water to cover by 2 inches.

Place on a low boil for approximately 2 hours.

Cool, strain (throw out the cooked vegetables), and store in a large, tightly-

sealed glass container in the fridge.

Simply heat gently and drink up to 3–4 cups a day or use as needed in recipes

This will keep in the refrigerator for about 5 days or you can freeze it.

Bone Broth

Bone broth as been used in every tradition for thousands of years. It is loaded with

vitamins and minerals to build a healthy immune system. By taking bones and

cooking them for a few hours in water you create a deeply mineralized stock for all

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sorts of food not just soup. Bone broth is great for your intestinal track because of

its high mineral content.

1 Chicken raw whole or just the left over bones

1 tsp apple cider vinegar

1 Bay leaf

1 tsp Thyme

1 Rishi mushrooms or few goji berries (optional)

3 Garlic cloves

1 Carrots

1 Onion

2 Stalks Celery

Parsley stems or other herbs

Put into a soup pot

Add water to just about covering the chicken

Bring to a boil

Turn down to medium-low so it is just simmering. Cover

Simmer for 3 hours

Strain cool, skim fat.

Freeze or use within a few days

The more gelatinous the richer the minerals.

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

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Add some sweet vegetables or low sugar fruits – carrots, apples,

lemons, limes, beets, tomatoes

Spice it up with ginger, hot peppers

Experiment and enjoy