· optimal way to prepare each recipe for detoxification and cleansing is when using organic...

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www.Easy3DayDetox.com

From The Editor

As a wellness coach for over two decades, the task of

studying, writing, and preparing foods for muscle-

building, fat-burning, and even detoxification has been

a huge part of my life.

Due to high demand, we have finally put on paper this

dedicated and comprehensive manual on detoxification

recipes for you and your family – and it doesn‟t involve

carrots and celery for every meal!

Before you dig in to these meals remember that the

optimal way to prepare EACH recipe for

detoxification and cleansing is when using

ORGANIC INGREDIENTS, and even when using organic be sure to wash all produce

very well before consuming!

I strongly believe that this Cookbook is a life-saving supplement to your family‟s

dinner table, breakfast nook, or on-the-go meal on the road.

In this cookbook we‟ll be sure to fill in gaps with explanations of how and why each

category will catapult your family into constant cleanse mode while providing them more

safe, sustainable, natural energy with every bite they take.

In the Easy 3-Day Detox Cookbook you will learn how to prepare EASY, DELICIOUS,

and DETOXIFYING meals for the entire family.

We know that once you bite into you first purifying entrée or savory snack on the run

you‟ll be delighted to know that CLEANSING your SYSTSEM OR TRIMMING your

WAISTLINE doesn’t have to be expensive, laborious, or bland! Bon Appetit!

Jeff Anderson

Editor

www.DoThisBeFit.com

http://www.dothisbefit.com/

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Table of Contents

From The Editor ……………………………………………………………………………….1

Juice Meals

Detox Drinks Introduction …………………………………………………………………...5

Early Morning Jumpstart Drink ..…………………………………………………………...6

Simply Sweet Green Treat ...………………………………………………………………...7

Strawberry Banana Detox Drink …………………………………………………………...8

Fat-Blasting Frappé ..………………………………………………………………………...9

Smooth Sailing Smoothie …….…………………………………………………………..10

Mint Chocolate Masterpiece ….…………………………………………………………...11

Breakfasts

Superfood Cereal ……….…………………………………………………………………...12

Trail Mix for Metabolism …………………………………………………………………....13

On-The-Go Detox Bar …….………………………………………………………………...14

Chaca Maca Cleansing Bar .…………………………………………….…………………15

Salads

Chopped Broccoli Salad …………..………..……………………………………………...17

Tummy-Flattening Fruit Salad …………………………………………………………….18

Spicy Wasabi Detox Salad .………………………………………………………………...19

Everything But The Kitchen Sink Salad ………………………………………………....20

Sweet Mango Salad ………………………………………………………………………....21

Dressings & Sauces

Liver-Cleansing Basil Salad Dressing …………………………………………………...22

Digestive-Strengthening Asian Salad Dressing …………………………………….....23

Purifying Greek Salad Dressing …………………………………….……………………24

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Refreshing Lemon Poppyseed Dressing .……………………………………………....25

Purifying Pesto ……………………………………..…………………………………….....26

Tantalizing Tahini Sauce .……..…………………………………………………………...27

Lunches

Hummus …………………………………………………………........................................28

Great Gazpacho ………………..…………………………………………………………....29

Green Wraps ………………………………………………………………………………....30

Dinners

Cleansing Curried Red Potatoes ………………………………………………………….31

Grilled Romaine & Portobello Kebabs ………………………………………………......32

Middle Eastern Falafel ………………………………………………………………………33

Purifying Pasta Alfredo ..…………………………………………………………………...34

Cleansing Chili ……………………………………………………………………………....35

Butternut Squash Soup …………………………………………………………………….36

Side Dishes

Sweet Potato Fries …………………………………………………………………………..37

Roasted Root Vegetables ……………………………………………………………….....38

Sautéed Greens ……………………………………………………………………………...39

Cleansing Coleslaw ………………………………………………………………………....40

Drinks

Herbal Tea ………………………………………………………………………………….....41

Yogi Tea …………………………………………………………………………...................42

Lemon-ACV Power Wash …………………………………………………………….........43

Chaca-Maca Java ……………………………………………………………………………44

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Snacks

Detox Kale Chips ……………………………………………………………………………45

Parsnip Chips ………………………………………………………………………………..46

Salsa …………………………………………………………………………………………...47

Guacamole ……………………………………………………………………………………48

Desserts

Sneaky Sugar Craving Fix …………………………………………………………………49

Frozen Bananas ……………………………………………………………………………..50

Chocolate Mousse Cleanse Cake ………………………………………………………...51

Maintenance Phase

Protein Power Meal ……..…………………………………………………………………..52

Moroccan Salad ……………………………………………………………………………..53

Vegetable & Barley Soup ………………………………………………………………….54

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Detox Drinks

Whether you‟re a bodybuilder looking to kick-start your morning with a dense, vitamin-rich smoothie or if you‟re looking to supplement your Easy 3-Day Detox with a fast meal on-the-go that is satisfying, nutritious and filling – the green drink is invaluable. Green juices are incredible for satisfying cravings, kick- starting your morning and especially for optimum detoxifying! If you have a more savory palate – you can ingest your vegetables without any fruits or sweetness added to it. Green Drinks are a great way to combine both fruits and vegetables that we wouldn‟t normally be able to consume in the form of an enormous salad into one condensed shake. Better yet – these green treats- when blended – are absorbed IMMEDIATELY for rapid nutrients, energy, and to really wake up the GI Tract for digestion! Be sure not to combine these powerful drinks on top of other meals – as combining green drinks with other foods can perpetuate bloating, gas, or other indigestion. If you‟re like most people, the first time you see a “Green Drink” it looks like something out of a Dr. Seuss novel. No problem! You can always add more fruit, or sweeter vegetables to the drink to make it more palatable if you aren‟t a Green-Leafy lover.

If you‟re put off by the „green color‟ of these Superfood Smoothies – try adding BEETS, BLUEBERRIES, or CHERRIES to the blender. You‟ll in turn wind up with a more rich, red-hued drink that is more attune with colors we‟re already very comfortable drinking. Want to ditch the water and make these drinks super creamy? Try adding AVOCADO to the drinks while you‟re in non-dairy mode for detox time. Once you‟re in the

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“Maintenance” phase of your detox you can always add ORGANIC PLAIN GREEK YOGURT to make these even creamier.

Early-Morning Jumpstart

This is my personal favorite trick for jumpstarting my Easy 3-Day Detox.

It‟s important to make your very first purifying meal one that sends a signal to your body that it‟s in store for an amazing experience.

Drink this blender drink first thing every day during your cleanse…

You’ll need:

1 ripe banana (Also, with a sharp knife, scrape the loose fibers on the inside of the banana peel. This is where a ton of the healthy bioflavonoids are hanging out that are never touched when just eating a banana the “normal” way!

1 ripe red apple – cut in quarters

1/8 inch small slice of fresh, peeled ginger – not powdered! Fresh!

1 large green pepper – I know what you‟re thinking…trust me…it tastes amazing in this drink!

Optional – Chia Seeds for super-nutrition!

Directions:

1. Blend it all up smooth and pour it in a glass! You‟ll need a plastic spatula to get it all because it‟s thick, but you‟ll be addicted once you taste it and feel this fresh start to your day!

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Simply Sweet Green Treat You’ll need:

1 banana (make sure to get the inside fibers!) 1 apple 1 carrot 1 lemon 1 tsp fresh ginger (optional) Two handfuls of spinach

Directions:

1. Blend it until smooth and consume like any green drink – on an empty stomach for optimal digestion.

Trust us – you‟re going to be shocked at how delicious this is. And on top of the taste- the apples are incredible to help with morning aches and pains as this superfood possesses the same active ingredient and anti-inflammatory as aspirin. They‟re packed with antioxidants like polyphenols, flavonoids, and vitamin C. They‟re rich with fiber and potassium, as well. Whether or not you peel your apples normally – be sure that when blending you ALWAYS leave on the skin – which contains up to six times the antioxidant benefit of the white starchy fruit inside. You may add water to this Sweet Green Treat if you prefer the juice to be thinner and store in the refrigerator in an air-tight container for up to 72 hours.

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Strawberry Banana Detox Drink You’ll need:

1 banana 1 pint strawberries 2 handfuls spinach 2 stalks celery

Directions:

1. Unless you have a powerful juicer, be sure to cut the celery in one inch pieces and add to the blender first.

2. Blend all ingredients together – adding water or ice to match desired consistency.

If you want this sweet treat to last all morning you can add ice and water to the drink. Then store it at your desk or in your car all morning to keep you full until lunch. With cleansing recipes that are this tasty you‟ll never want to go back to plain bagels or bran cereal again!

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Fat-Blasting Frappé You’ll need:

1 banana 1 handful spinach 1 bunch parsley 3 large kale leaves ½ lemon 1 apple 1 large pinch of cinnamon

Directions:

1. This is a powerful blend of antioxidant superfoods and fat burning ingredients. In addition, drinks like this are great for your detox because they help to remedy the task of gorging on greens to obtain their lean, mean, protein-rich nutrients. Leafy green vegetables such as those above contain more protein than meat per gram! This is important for those of you who are worried about not getting enough protein during your Easy 3-Day Detox.

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Smooth Sailing Smoothie This next drink is so good you‟re going to feel like a cabana boy has blended it poolside for you. You’ll need:

1 cup FRESH pineapple 1 orange ½ banana ½ fresh lemon 1 head of romaine lettuce, swiss chard or *kale

Directions:

1. Blend ingredients together. If you don‟t have a juicer it is wise to shred the leaves into smaller pieces so they don‟t wrap around your blender blades.

2. If you‟re using kale or adding celery to this drink you may want to add water to your taste because this gets pretty thick.

**Brightly-colored paper umbrella optional.

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Mint Chocolate Masterpiece You’ll need: 1 banana 1 bunch parsley 1 handful spinach 1 pear 2 teaspoons raw cacao 4 or more fresh mint leaves to taste Directions:

1. Blend together all ingredients and top with a fresh (not canned) cherry. 2. You may want to add the mint at the very end or add cacao nibs versus powder

in order to have chunky texture in the smoothie.

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Best Cleansing Breakfasts

Best Superfood Cereal for Detox

One of the hardest things to give up for many people who use the Easy 3-Day Detox is morning omelets in our attempt to fast all dairy for these three days. However, don‟t let your fear of sugary, preservative laden boxed cereals and this short-term dairy-fast deter you from having a traditional breakfast that is packed with protein and superfoods. You’ll need: 1 Cup Vanilla Unsweetened Almond Milk ½ Cup Blueberries

½ Cup Crushed Walnuts ¼ Cup Raisins 1 Pinch Cinnamon Directions:

1. Add Blueberries, Walnuts, Raisins and Cinnamon to Almond Milk and Enjoy! You may also use Frozen Blueberries to create added consistency to the cereal and make it more yogurt-like in consistency. If using plain almond milk you may add Stevia, Raw Honey or Agave Nextar to sweeten.

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Trail Mix for Metabolism We get it.

You wake up with your Blackberry tucked under your ear or your face buried in business reports. Or maybe you wake up with children screaming at the break of dawn… and you don‟t lay you head down until they‟ve eaten six times, gone to three different camps and music lessons, and you suddenly realize you‟re sitting in a caravan two miles long and you haven‟t eaten in eight hours. This won‟t do – it causes your blood sugar to plummet and you become irritable when you‟re deprived of normal meal habits. (As your children we be first to know.) So when you‟re on the run – grab yourself a metabolism-enhancing trail mix. You’ll need:

1 cup SULFITE-FREE dried fruit of your preference

(we love dried cranberries, blueberries, or cherries) ½ Cup Chopped Almonds ½ Cup Walnuts ½ Cup Pumpkin Seeds ¼ Cup Chia Seeds 1 Apple 2 Teaspoons Cinnamon 2 Tablespoons Coconut oil ¼ Teaspoon vanilla extract

Directions:

1. Mix nuts and seeds together 2. Dice apples and mix with coconut oil and cinnamon. You may also include your

favorite berries alongside the apples if you can‟t find natural dried fruit locally. 3. Spread evenly over two baking sheets and bake for 25-30 minutes at 350

degrees. Feel free to substitute the nuts for pecans, cashews, pistachios, or macadamia nuts as well. Some variations include coconut and dates to really sweeten this up and for a tangier version feel free to add nutmeg or ginger, too!

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Stay Away From Sulfites:

Sulfites are the preservative you find most commonly in wines and dried fruits.

It‟s a preservative you DON‟T want in your system.

We have made sure you know that we‟re an anti-sulfite zone during and beyond detox-time.

This is because this tricky little additives have been linked to causing addiction to foods that contain them – including the fact that sulfites are a nasty preservative.

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On-The-Go Detox Bars Don‟t fear the temptation of going off your Easy 3-Day Detox when traveling or on-the-go. Here are some delicious Detox Bars that you can bake up on Monday and enjoy all week long. This recipe should make approximately 1 dozen bars. You’ll need: 1.5 Cups Sunflower Seeds ½ Cup Dried Fruit

½ Cup Crushed Walnuts ¼ Cup Flax Seeds

½ Cup Sesame Seeds 2 Tablespoons Chia Seeds

2 Tablespoons Raw Honey or Agave Nectar 2 Tablespoons Coconut Oil 2 Tablespoons Chopped Cacao Nibs Directions:

1. Preheat oven to 350 degrees. 2. In blender combine seeds, oil, nuts (you may use any nuts!) and sweetener until

seeds still visible – not pasty 3. In large bowl mix blender contents with dried fruit and cacao nibs – chopped fine

with additional flavors of your choice – such as cinnamon, etc. 4. Flatten dough on baking sheet – if you have small sheets and want thin energy

bars you may use two sheets 5. Bake for 20 minutes 6. Cool bars for one hour and cut to desired shape – i.e. square or rectangle bars 7. Store in wax paper in fridge to keep firm and fresh!

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Chaca-Maca Cleansing Bar

We constantly lament the fact that health food stores are still stocked with pricey and poisonous protein bars, energy bars, or fiber bars that lack any substantial quantity of fiber, protein, or natural energy at all! Even worse is when these so-called health bars contain high-fructose corn syrup or poisonous fake sugars to disguise the UN-Natural-ness of the product. Save some money and create a homemade protein bar that‟s full of Omega-3, Fiber, and Chocolate-y Goodness. You’ll need:

1 ¼ Cup Pitted Dates ½ Cup Raw Almonds ¼ Cup Raw Walnuts 2 Tablespoons Unsweetened Shredded Coconut 2 Tablespoons Raw Cacao Powder 1 Tablespoon Maca Powder 2 Teaspoons Chia Seeds 2 Mint Leaves 1/8 teaspoon (a couple drops) Vanilla Extract

Directions:

1. First blend the dates in a food processor until they look like a nice rich jam (or mash them up in a small mixing bowl with the back of a wooden spoon.

2. Add the nuts but don‟t blend so much that you can‟t see the nut pieces. 3. Stir coconut, cacao, and maca in a bowl with the blended dates and nuts. 4. Shape the bars as large or as small as you wish onto a baking sheet. Feel

free to use cookie cutters if you don‟t trust your ability to shape the bars in an appetizing way.

5. Keep in the refrigerator until you‟re ready to jet.

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Easy 3-Day Detox Salads

Chopped Broccoli Salad

This popular picnic salad doesn‟t have to be drenched in mayonnaise to be savory.

Try adding tahini or pesto to spice it up if you prefer!

You’ll need:

4 to 5 cups chopped broccoli florets and stem into small bites 1/3 Cup golden raisins ¼ Cup sun flower seeds ½ Apple

Directions:

1. Chop Apples and Broccoli into small bites

2. Mix all ingredients together in large bowl and serve

Best if made 2 hours or more before serving.

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Tummy-Flattening Fruit Salad

When you mix this salad up well with strawberry slices and a couple tablespoons of rich

oil it tastes almost like a dessert.

Many a family has watched their child break into a love for leafy greens over this sweet

and nutty fruit salad.

You’ll need:

8 ounces Spinach 4 ounces Arugula 1 ½ Cup Strawberry Slices ½ cup Chopped Walnuts ½ cup Fresh Parsley ¼ cup Red Onion ½ teaspoon Chia Seeds ½ Ounce teaspoon Stevia powder 2 tablespoons Olive oil or Coconut Oil Directions:

1. Slice strawberries into quarters 2. Add greens, seeds, strawberries, and nuts to bowl 3. Stir in oil, seeds, and Stevia powder and allow to chill for a minimum of one hour

before serving. Don‟t be afraid to add extra strawberries or other delicious deeply-hued fruits to this salad. ** Many of our clients have asked us if there‟s a limit to the amount of fruits, veggies or calories they should intake during their Easy 3-Day Detox. We‟re going to take this chance to tell you that as long as you‟re stirring in fresh fruits or veggies – you really CAN‟T eat too many of these gifts of nature! So grab yourself another pint of berries and stir them on in!

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Spicy Wasabi Detox Salad

It‟s hard to just throw vegetables on a head of lettuce and feel like you‟re cooking a

gourmet lunch or dinner treat.

This next salad, however, is filling AND pleasing on the eyes.

You‟ll be able to easily heat this salad up with additional wasabi powder or tame it down

for guests.

You’ll need: 8 Ounces Baby Spinach or Mixed Greens 1 Large Avocado 1 Cup Garbanzo Beans 2 Small Carrots 2 Ounces Sliced Almonds 2 Ounces Sesame Seeds ½ Cup Chopped Parsley 5-6 Fresh Mint Leaves 2 Tablespoons Olive Oil 2 Tablespoons Tahini Sauce

1 Teaspoon Wasabi Powder ¼ Cup Red Wine Vinegar Directions:

1. Dice avocados and slice carrots into small strands like you‟d see in sushi 2. Chop Parsley and mint leaves. 3. In food processor, mix parsley, mint leaves, vinegar, Tahini, and Wasabi

Powder for just a few seconds, leaving parsley and mint discernable in the dressing

4. In a large mixing bowl add dressing to mixed greens with seeds, nuts, sliced carrots, and avocado.

5. Garnish with garbanzo beans that have been drained and rinsed.

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Everything But The Kitchen Sink The great thing about salad when you‟re doing a detox is that whether you want greens, reds, yellows, oranges, protein, crunchy, savory, sweet, spicy… Well… you get the picture! Salads can be made with just about anything you have fresh. In order to help you get the creative salad making juices flowing we‟ve included this chart which shows our favorite salad making ingredients. Pair these up with one of the scrumptious detox-friendly dressings above and you‟re going to renew your love with this worldwide staple food group.

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Sweet Mango Salad

One thing you‟re starting to realize about the Easy 3–Day Detox is that it‟s anything but

boring!

Exchange the sugary salad dressing from the stores for this sweet and savory south-of-

the-border inspired Salad that is both filling and beautiful to look at!

You’ll need:

2 Cups Black Beans

1 Cup Pineapple

1 Cup Mango

1 Avocado

1 Lime

½ Cup Red peppers

½ Cup Green Peppers or Jalapeño

½ Cup Sliced Green Onion

¼ Cup Cilantro

1 Tablespoon Coconut Oil

Directions:

1. Dice Pineapple, Mango, Peppers and Avocado

2. Chop Cilantro and Green Onion

3. In large bowl stir fruit, veggies, beans, and spices together

4. Squeeze Lime on top and serve chilled

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Easy 3-Day Detox Sauces & Dressings

In this chapter you will find a compilation of salad dressings and sauces that you can

add to anything from salads to sweet potato fries.

Don‟t be afraid to use these dressings to make a green wrap juicier or a spaghetti

squash that much more savory.

Liver Cleansing Basil Salad Dressing

You’ll need:

1 cup packed basil

I clove garlic

½ fresh lemon squeezed

¼ to 1/3 cup of cold pressed extra virgin olive oil

¼ cup of rice vinegar

½ to 1 tsp stevia powder

Himalayan sea salt and black pepper to taste

Directions:

1. Place all ingredients in blender until smooth and beautifully green.

This is hands-down our most versatile dressing for any mixed green salad or chopped

vegetable salad with nuts or seeds.

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Digestive Strengthening Asian Salad Dressing

You’ll need:

2-TBS fresh pressed Ginger Root (use garlic press)

1 clove fresh Garlic minced

½ fresh squeezed Lime

¼ cup of Braggs Liquid Aminos

½ cup Rice Vinegar

¼ TSP to ½ TSP Stevia powder

Directions:

1. Wisk all ingredients until well blended.

This dressing is great over mixed greens, sliced green onion, sliced celery, shaved

carrot and chopped walnuts or almonds.

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Purifying Greek Salad Dressing

You’ll need:

¼ cup of cold pressed extra virgin olive oil

2 fresh squeezed lemons about 1/4 cup

4 TSP fresh snipped oregano

½ tsp Himalayan sea salt

¼ TSP black pepper

Directions:

1. Wisk until well blended.

2. Use this dressing over mixed salad of greens, tomatoes, chopped cucumbers,

sliced red onion and Kalamata olives.

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Refreshing Lemon Poppy Dressing

You’ll need:

1/3 cup of cold pressed extra virgin olive oil 1 fresh squeezed lemon 1 TSP poppy seeds 1 TBS finely chopped onion 2 tbsp vinegar ½ tsp shaved lemon peel ½ tsp stevia

Directions:

1. Wisk all ingredients until blended

2. This dressing is delicious over arugula and or spinach, toasted Marcona

almonds, and golden raisins.

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Purifying Pesto

We have heard one too many people complain of detox diets feeling like an endless

buffet of crudités.

However, if you are looking to dress up your veggies or salads, this pesto is perfectly

purifying during your cleanse.

Some of you aren‟t into green juices.

Thankfully, there‟s another way to get parsley into your diet.

That‟s when we first came up with this easy pesto.

Best of all – you can store this easily in the refrigerator for a week or more!

It‟s so delicious, however, that we‟re confident it won‟t last quite that long…

You’ll need:

3 bunches of fresh parsley 4 heart-healthy FRESH cloves of garlic ½ cup sunflower seeds ¼ cup fresh oregano ½ lemon 2 tablespoons Chia seeds Sea Salt Fresh Cracked Pepper to taste Olive Oil

Directions: 1. Chop parsley and garlic and oregano in blender. 2. Add garlic, seeds, fresh-squeezed lemon, and spices. 3. Progressively add olive oil to mixture until it‟s a good consistency for your desired purpose. If you leave your pesto thick, it works well in wraps. If you thin-out this pesto with water it will work well as a dressing.

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Tantalizing Tahini Sauce

Tahini sauce is a great addition to salads, wraps, and of course on top of vegetables. If you‟re looking to substantiate vinegar or water-based dressings tahini will thicken up the dressing or sauce while providing a creamy texture and a nutty flavor. You’ll need:

1 cup Tahini ½ cup Lemon Juice ¼ Cup Parsley ¼ Cup Green Onion 1 teaspoon Paprika 1 Tablespoon Olive or Coconut Oil

Directions:

1. Blend the ingredients together, adding water as needed for your desired consistency.

2. Make double or triple portions of this as it will last up to one week in the fridge and you may use it on your wraps, in your hummus, and even in the Cleansing Coleslaw we will describe later in the book.

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Easy 3-Day Detox Lunches

Hummus

You‟ve likely been consuming hummus for years from the package but didn‟t realize how easy it is to make at home! For optimal digestion – use dry garbanzo beans and let them sprout as opposed to the canned version. You can switch out the tahini for eggplant if you prefer and add anything from ROASTED RED PEPPER to PARSLEY if you want to spice it up. You’ll need:

2 cups Garbanzo Beans, (Chick Peas from a can – drained, or sprouted Garbanzo Beans) 1/4 cup Tahini sauce (or ground sesame seeds) 2 cloves Garlic ½ fresh squeezed Lemon Sea Salt, Cracked Pepper, and Paprika, to taste

Directions:

1. Drain and rinse off chick peas from the can. You may also choose to soak garbanzo beans for 12 hours and then sprout them for 48-72 hours to obtain optimal nutrition.

2. Add all ingredients to a food processor except for the paprika. 3. Blend ingredients adding up to ½ cup water to bring to consistency. 4. Then blend in olive oil to make creamy. 5. Garnish with paprika, parsley, or cumin and serve with raw veggies.

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Great Gazpacho

Gazpacho is a cool, refreshing soup that resembles a chunky salsa. If you‟re entertaining guests serve the Gazpacho in a martini glass and garnish with a slice of lime and Kale or Parsnip Chips. You’ll need:

4 Cups Fresh Tomatoes 2 Ounces Olive Oil ½ Red Onion 1 Cup Cilantro 1 Green Pepper 1 Lemon 1 Lime 1 Large Avocado 2 Medium Cucumbers 1 Teaspoon Cumin ¼ Cup Mint Leaves ¼ Cup Basil Leaves

Directions:

1. Dice Tomatoes and place in Blender 2. Chop Onion, Cilantro, Basil, Mint and Green Pepper and add to Tomato

mixture. Squeeze Lemon and lime 3. Blend 4. Add diced avocado and cucumber and stir 5. Serve with Kale Chips as featured below or in bowls as soup

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Green Wraps

These lettuce wraps are a quick, easy way to make a sort of „sandwich‟ for lunch during your detox. In addition, you can keep all of these chopped ingredients stored in air-tight containers for days. That way, you‟ll always have something crunchy to snack on throughout the day. Remember – if you‟re storing the avocado for up to a few hours you can leave the seed, or „bulb‟ from the center of the avocado in the container to keep it from turning brown during storage or transport. You’ll need: ½ Cucumber 4-5 Radishes

1 Avocado 1 Red Bell Pepper ½ Cup Shitake Mushrooms ¼ cup Crushed Pistachios ¼ cup Chopped Cilantro 1 tablespoon Crushed garlic Iceberg Lettuce, Kale or Cabbage Tahini Sauce or Almond Butter Directions:

1. First slice the ingredients very thin so that they will lay easily in wraps 2. Wrap desired ingredients in wrap with almond butter or Tahini at the bottom 3. Can also be dressed with salad dressings featured in this cookbook!

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Easy 3-Day Detox Dinner Recipes

Cleansing Curried Red Potatoes

There‟s nothing quite as satisfying as a nice savory plate of creamy mashed potatoes or a rich curry dish. Because you‟re likely going to accompany your Easy 3-Day Detox with a lot of vegetables, we‟ve sought to also bring some foods that that will really stick to your ribs as well as your diet. You’ll need: 4 Red Potatoes 1/2 Cup Green Onion 3 Cloves Garlic ¼ Cup Coconut Oil ¼ Cup Fresh Dill ½ Cup Coconut Milk 2 Tablespoons Curry Powder Directions:

1. Boil potatoes 2. Chop onion and dill. 3. Mince garlic 4. In large bowl mash together potatoes and remaining ingredients until as

chunky or as creamy as you wish. 5. These potatoes become quite sweet so you may want to keep some Sea Salt

and Pepper on the side as well.

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Grilled Romaine & Portobello Kebabs

There‟s nothing like a barbeque – and who said it has to be full of hot dogs and other greasy corn-fed foods? Here‟s our favorite Detox Grill Feast. You’ll need: 1 Stalk Romaine Lettuce 1 Portobello Mushroom ½ Pint Grape Tomatoes ½ Pint Golden Tomatoes ½ Fresh Pineapple 3-4 Mini Red Potatoes ½ Red, Yellow, or Sweet Onion ½ Cup Parsley 1 Tablespoon Fresh Cumin 1 Tablespoon Cayenne Pepper 1 Whole Lemon Olive Oil Directions:

1. Soak Portobello mushroom in water for thirty minutes until the water becomes „inky‟

2. On kebab skewer add tomatoes, Potato Slices, Red Onion, and Portobello in bite-sized chunks

3. Cut the romaine vertically in half so that each half looks like a boat 4. Drizzle a teaspoon or two of olive oil on the romaine and spice it to taste with salt

and pepper. 5. Add Portobello and Onion to the grill. 6. Place Romaine flat-side down on grill and let sit until it gets browned on one side. 7. In bowl, mix together lemon juice, cumin, cayenne pepper, and parsley 8. Use romaine as a bed for the kebabs and drizzle dressing of Lemon juice and

spices on top. 9. Can be enjoyed hot or cold

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Middle Eastern Falafel You’ll need:

4 Garbanzo Beans 1 Red Potato ¼ Cup Red Onion 2 Cloves Garlic ½ Cup Tahini ½ Cup Fresh Squeezed Lemon ¼ Cups Fresh Parsley 1 tablespoon Cumin 1 tablespoon Curry 1 tablespoon Cayenne pepper Sea Salt and Crushed Pepper to taste

Directions:

1. Boil your potato and dice into 1-inch squares 2. Chop onion, garlic, and parsley and blend in food processor with boiled potato

until it forms a paste 3. Add Spices to mixture and let cool for 90 minutes minimum in fridge 4. When mixture is cool, heat oven to 400 degrees. 5. Roll Falafel mix into small round patties ½ inch tall 6. Brown both sides 7. Serve with parsley garnish and Tahini sauce, dressings, or hummus of

choice.

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Purifying Pasta Alfredo

If we told you that you would be able to enjoy a creamy alfredo for your diet and your Detox, you might think we‟re crazy. With this recipe we‟ve managed to bring together your favorite creamy comfort food with fat-fighting and Detoxifying ingredients. You’ll need: 1 Spaghetti Squash 1 Pint Mushrooms 1 Cup Almond Milk ¼ Cup Raw Cashews ¼ Cup Olive or Coconut Oil ¼ Cup Gluten-Free Nutritional Yeast 3-4 Cloves Garlic 2 Tablespoons Tahini Sauce 1 teaspoon Paprika Directions:

1. Start by cooking your spaghetti squash as you prefer. If you don‟t want to cut this tough gourd with a sharp knife, you may pierce it and cook whole in the oven at 375 degrees for one hour. To save time you may also microwave it for 12 minutes after piercing the squash several times. (Or else you‟ll have a spaghetti squash bomb blow up in your microwave – not recommended!.) If you are baking the squash in halves, remove the seeds and back with the skin-side-down on baking sheets for 30-40 minutes.

2. Sautee mushrooms in pan with water and a small amount of olive oil 3. In blender process the sauce with the Milk, Cashews, Oil, Yeast, Garlic,

Tahini Sauce, and Paprika to desired consistency. 4. Add sauce to mushrooms 5. Serve squash pasta with sauce and cracked pepper. 6. May Garnish with parsley.

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Cleansing Chili

While we‟re focusing on comfort-food dinners for your Detox Diet we can‟t neglect this protein-packed Favorite. This recipe is quick and easy, but very filling. You’ll need:

1 Cup Diced Tomatoes 1 Green Pepper 1 Jalapeño 1 Medium Onion – White or Yellow 2 Cloves Garlic 1/2 Cup Kidney Beans 1/2 Cup Garbanzo Beans 1/2 Cup Kidney Beans 1/2 Cup Pinto Beans ¼ Cup Adobo Sauce 1 Tablespoon Olive Oil 1 Teaspoon Cumin 1 Teaspoon Celery Salt 1 Pinch Cinnamon

Directions:

1. Sauté Peppers, Onions and Garlic in sauce pan with Olive Oil 2. Add beans, tomatoes, and spices to taste 3. Let simmer until desired consistency 4. Serve with steamed vegetables or salad of choice

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Curried Butternut Squash Soup

This soup smells and tastes like the change of seasons that bring bright orange hues to the kitchen via pumpkins, sweet potatoes, acorn and butternut squash. The Indian curry balances out the natural sweetness of the squash and is a powerful cleansing herb! Tastes exotic and as good as anything you‟ll even get at a restaurant. Your friends will BEG you for your recipe! You’ll need: 1 Large Butternut Squash

2 Medium Apples (peeled, seeded, quartered) 2 Cloves Garlic 1 Large White or Yellow Onion

½ Cup Raisins 2 Generous Sprigs Fresh Thyme Leaves 2 Generous Sprigs Fresh Rosemary Leaves 3 TBSP Curry Powder 2 TBSP Ground Cumin

2 TBSP Cinnamon Sea Salt and Cracked Pepper Directions:

1. Carefully peel and cut squash into one inch cubes 2. Sauté onions, garlic, and salt and pepper until they‟re soft 3. Add fresh thyme and rosemary leaves 4. Add squash, apples, raisins, cumin and curry powder and sauté until well mixed 5. Add 6 cups filtered water and let simmer for 45 minutes or until soft enough to

blend in a blender or food processor. 6. Allow to cool for a minimum 30 minutes until ready for the food processor. 7. If you don‟t want to add curry, use cinnamon instead and add just before

blending.

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Easy 3-Day Detox Side Dishes

Sweet Potato Fries

You’ll need:

3 Large Sweet Potatoes ½ Cup Olive Oil Chile Powder, Sea Salt and Pepper to taste Directions:

1. In a Ziploc bag combine potatoes sliced into French Fry shape, spices,

and oil 2. Shake bag and pour fries onto baking sheet. 3. Bake in the oven at 425 degrees F until golden brown. 4. Flip fries after ten minutes to ensure even cooking.

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Roasted Root Vegetables

Root vegetables are delicious, filling, and cleansing foods. Here‟s our favorite combination: You’ll need: 5-6 Fingerling Potatoes 2 Medium Sweet Potatoes 5-6 Red Potatoes 1 Stalk Leeks 1 Red Onion 10 Small Carrots 3 Cloves Garlic 4 Fresh Sprigs Rosemary ½ Cup Fresh Parsley ¼ Cup Olive Oil Sea Salt and Black Pepper to taste Directions:

1. Preheat your oven to 350 degrees 2. Cut all root vegetables into approximately ½ inch cubes or slightly larger 3. Slice onions and leek. You may need to cut Carrots into quarters if you can‟t

find small ones 4. Mix together Chopped Garlic, Spices, and oil in large bowl. 5. Stir in all vegetables until coated 6. Bake all ingredients on a baking sheet until potatoes are tender and all are

slightly brown.

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Sautéed Greens

Sautéed greens are one of the easiest side dishes you can use to supplement your meals – or as your meal. Collard greens are an American Southern classic and are associated with “Soul food”. In the place of collard greens you may use spinach, beet greens, chard, or kale. You’ll need:

3 Handfuls Greens ½ Onion 1 Large Carrot 1 Cup White or Baby Bella Mushrooms 2 Cloves Garlic 1 Teaspoon Cayenne Pepper 1 teaspoon olive oil Sea Salt and Cracked Pepper to taste

Directions:

1. Heat oil in skillet on stove and add finely chopped onion, carrots, and garlic 2. Add Cayenne Pepper and other spices 3. Once the onions are brown add your greens and mushrooms 4. Heat greens and mushrooms just until the mixture is warm, but not so warm as to

become soggy.

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Cleansing Coleslaw

This cold cabbage salad is a favorite in the summertime when it‟s served with grilled foot to add a refreshing twist to the meal. You’ll need:

1 cup Green Cabbage 1 cup Red Cabbage 1 Yellow Bell Pepper 1 Red Onion 2 Carrots ¼ Cup Tahini Sauce 1 Teaspoon Honey ¼ Cup Crushed Walnuts or Almond slices

Directions: 1. Chop cabbage, peppers and onions to palatable size. 2. Shred the carrots thinly 3. Add tahini sauce, honey and nuts 4. Chill for 30 minutes before serving

42


Easy 3-Day Detox Drinks

Herbal Tea During a Detox it‟s absolutely critical to stay hydrated, but sometimes water just doesn‟t do the trick. There‟s a healthy way to boost up your water consumption for the day that you can cozy up to and drink warm or wake up to and prepare ice cold. Most herbal teas are great antioxidants and work well combined with lemon juice – another detoxification stable. You can also add ginger or cinnamon to your tea for an extra twist.

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Yogi Tea

Decades ago, Harbhajan Singh Khalsa was a military commander in India, suddenly faced with an epidemic among the troops. Being a student of yoga and ayurvedic healing, he ordered all of his men to fill their canteens with this “yogi tea” and drink nothing else, not even water. His Battalion was the only unit that didn‟t get sick! Yogi tea purifies the blood, lungs and circulatory system. It cleans the liver and has many more unseen benefits. Harbhajan Singh went on to become a spiritual leader in the West and directed all of his students to drink this tea every day for optimal health and daily detoxing. Once you taste how delicious it is and how cleansing it is for your body…you‟ll be hooked! You’ll need:

1 Gallon Water 30 Whole Cloves 30 Whole Green Cardamon Pods 30 Whole Black Peppercorns 1 Large finger-sized piece of fresh Ginger, thinly sliced 5 sticks Cinnamon 1 Black Tea Bag (caffeinated ok) *Almond Milk and Honey, Agave, or Maple Syrup to taste (*optional)

Directions:

1. Bring water to boil. 2. Add all spices except black tea bag. Boil 30 -45 min. Longer is stronger. 3. Finally, add black tea bag and boil another 5 min. **The black tea is added last

because it amalgamates the spices and sort of seals them. Also the tannins help assimilate the spices into the body.

4. If adding almond milk & sweetener, add only to individual cup as you drink it. That way you can store the raw tea in the fridge and prepare as you go.

**The almond milk helps to ease the shock of the spiciness on the stomach and intestines so drink with milk if you’re sensitive. Note: for a stronger tea, don’t strain the batch after making. Just let the ingredients sit in the bottom of the batch and spoon out your drink as needed. If the tea gets really strong you can cut it with milk or reconstitute with a little water.

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Lemon-ACV Power Wash Lemonade is a zesty, refreshing way to take in water and promote detoxification. Apple Cider Vinegar has been used for thousands of years as a health tonic with too many benefits to list here. It‟s one of the most powerful super-nutrients on the planet! This is our favorite “all day hydration” drink when detoxing. It‟s refreshing and so delicious that you‟ll have no problems making sure your body has all the good clean water it needs to purge poisons from your system! You’ll need:

1 Liter Distilled (or Purified) Water The juice of 1 Large Lemon 1 TBSP of Raw Organic Apple Cider Vinegar (look for a label that says “with the Mother” like Bragg’s brand) Stevia sweetener to taste

Directions:

1. Combine all ingredients into a 1 liter (“BPA Free”) water bottle and have at hand throughout the day for hydration.

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Chaca-Maca Java The Easy 3-Day Detox recommends that you steer away from coffee due to the caffeine in it. However, we‟ve got a sneaky way to satisfy your coffee, latte, cappuccino, or Americano craving with organic, detox friendly ingredients. You’ll need: ½ Tablespoon Cacao Powder ¼ Tablespoon Maca Powder ½ Tablespoon Herbal Coffee Substitute, such as “Teeccino” 1 Pinch Cinnamon Raw Almond Milk to Spice Directions: With French Press:

1. Add all ingredients to a French Press 2. Add boiling water to French press and let steep for 15 minutes 3. Press down and serve with almond milk or cinnamon stick to taste.

With Stove Top:

1. Bring to boil 2 cups of water on the stove 2. Remove from burner, add all ingredients and cover. 3. Let steep for 15 minutes 4. Strain through ultra-fine strainer and serve with almond milk or cinnamon stick

to taste.

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Easy 3-Day Detox Snacks

Detox Kale Chips Don‟t be tempted by tortilla chips, corn chips, or even rice cakes during your detox. We‟ve got your salty-crunchy-something craving back in-check with this delicious Kale Chip Recipe. WARNING: Stand back after you‟re done with these! Your kids will likely stampede to grab as many of these as possible before they‟re gone. Whatever‟s left over after the dust settles, place in a zip lock bag for storage when you want a fast detox snack! You’ll need:

1 Bunch of Kale Extra Virgin Olive oil Himalayan Sea Salt to taste Spice of choice, such as garam masala, curry powder, nutritional yeast flakes, or even a quick spray of Braggs Liquid Aminos.

Directions:

1. Preheat oven to 450 degrees 2. Remove the bottom portion of the kale stalk (up to where the leaves start) 3. Place leaves 2-3 at a time in a large zip lock freezer bag. 4. Drizzle enough olive oil to lightly coat the kale leaves 5. Place flat on baking sheet but don‟t overlap the leaves. (You will have to use

2 sheets at a time or cook in batches to get the whole bunch. 6. Bake for about 4 minutes – just until the edges of the leaves start to slightly

brown (WARNING: do NOT overcook the leaves. Better to slightly undercook than overcook.

7. Flip the leaves one time and bake for an additional 2-3 minutes until the leaves look slightly brown and don‟t look soggy

8. Pull out of the oven and place on a plate to cool and become crisper. Sprinkle with spice of choice and Himalayan Sea Salt.

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Parsnip Chips

Waaaaaaay tastier (and healthier) than potato chips, these root vegetable substitutes are great for dipping into hummus or guacamole (see recipes). Be sure to make up a big batch because they‟re going to go fast once your family gets a taste of them! You’ll need: 5-6 Thick Whole Parsnips Olive Oil Himalayan Sea Salt and Spices of choice to taste Directions:

1. Preheat your oven to 375 degrees 2. Peel parsnips and slice into very thin, round chips (about 1mm thick) 3. Place in a large zip lock freezer bag, drizzle with small amount of olive oil and

shake & scrunch until lightly coated. 4. Place “chips” flat onto baking sheet without overlapping them (you‟ll want to

use 2 sheets at a time if possible and run these in batches.) 5. Sprinkle with sea salt and spice of choice (like black pepper, chili powder,

etc.) 6. Bake until lightly brown and just about crisp (about 15-25 minutes. 7. Remove and let cool before using for a dipping snack.

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Garden Salsa

Did you know that tomatoes are known to cleanse your liver and relieve headaches? More importantly, the primary ingredients that accompany tomatoes are superfoods that cleanse your liver, alkalize your blood, and nourish your body. Here‟s a basic recipe we invite you to make your own. You’ll need:

4 Large Tomatoes OR Tomatillos 1 Red Onion ½ Cup Cilantro 2 Cloves Garlic 1 jalapeno pepper 1 Fresh-Squeezed Lime ½ Fresh-Squeezed Lemon 1 teaspoon Cumin Sea Salt and Cracked Pepper to taste

Directions:

1. Chop tomatoes or blend in food processor if you prefer a soupier salsa to a chunky pico-like salsa.

2. Mix in chopped cilantro, garlic, onions, and jalapeno 3. Chop Garlic, Onions, and Jalapeño and spices

49


Guacamole

Many protein-craving “Detoxers” or Creamy Dressing Converts have replaced traditional mayo and heavy cream-laden salad dressings with guacamole. It‟s best to change up the traditional tomato salsa when you‟re trying to seek a more alkaline nature, as tomatoes contribute to acidity in the body.

2 Ripe Avocados ½ Lemon Fresh-Squeezed 1 Fresh-Squeezed Lime 1 Diced Tomato – firm works best ½ Red Onion ¼ cup cilantro Large pinch sea salt and cracked pepper

Directions

1. Cut avocados in half and keep seeds if you‟re storing the guacamole for any length of time. Keeping the seeds inside the sauce will drastically slow down the time it takes for the guacamole to turn brown. Scoop flesh into a bowl and mash with fork.

Faster Directions

Make extra “Garden Salsa” and throw the avocados in!

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Easy 3-Day Detox Desserts

Sneaky Sugar Craving Fix You’ll need:

1 Date 1 Teaspoon Almond Butter 1 Raw Almond (Optional) Raw, unsweetened coconut flakes Directions:

1. Fill date with almond butter and raw almond and enjoy! 2. Because the date is very sweet and the Almond Butter is very creamy this is a

great trick to satisfy your sweet snack-attack. If adding coconut, wipe a bit of the almond butter on the outside of the date and roll in coconut flakes Mix up a “collection” of these treats ahead of time and store in an airtight container in the refrigerator for when you need a sweet treat that feels like you‟re cheating (but you‟re not!)

51


Frozen Bananas

You’ll Need:

2 Bananas ¼ Cup Crushed Pistachios or Shredded Coconut 1/3 Cup Chocolate Nibs 1 Teaspoon Agave Nectar Cinnamon, Sea Salt, Cayenne Pepper Optional Directions:

1. Melt Chocolate Nibs, Nectar, and optional spices together in microwave for 20 seconds

2. Put Bananas on popsicle sticks or skewers and dip in chocolate 3. Roll in Crushed Nuts or Coconut 4. Allow 2 hours minimum in freezer to cool on wax paper 5. Store in air-tight container

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Chocolate Mousse Cleanse Cake Yeah…I know! You‟d think that things like “chocolate cake” would be off limits during a detox, right? Well, we‟re not crazy about the agave addition during the 3 days you‟re detoxing, but hey…it‟s CHOCOLATE CAKE for crying out loud! You can experiment with stevia if you really want to go militant and this recipe takes some experimentation anyway but the good news is this…even if you screw it up and don‟t get to “cake-like” consistency, it‟s STILL a great Chocolate Mousse! You’ll need:

1 Cup Raw Cacao Powder 1 14oz Can Organic Canned Pumpkin ½ Cup Agave Nectar

¼ Cup Raw Unsweetened Shredded Coconut 1 Teaspoon Real Vanilla Extract Stevia to taste Coconut Oil

(Optional) Handful Raw Walnuts Directions:

1. Mix all ingredients in a blender until it‟s a fluffy thick batter. 2. Save the stevia for the final taste test before baking to bring to desired

sweetness. 3. Lightly grease a cupcake pan with the coconut oil 4. Fill each cup about ¾ of the way with the “batter” and bake at 350 degrees for

approximately 15-20 minutes or until firm to the touch. 5. Remove from oven and let cool. Remove from pan and top with mixed berries

and a sprig of mint. Optional:

By itself, this recipe is a great “chocolate mousse and requires no baking at all! .

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Easy 3-Day Detox Maintenance Phase Recipes

Once you‟ve championed your Easy 3-Day Detox you DON‟T want to run straight out for pizza and beer.

Rather, we recommend you slowly dip back into grains, dairy, and meats.

Protein Power Meal

Quinoa is a wonderful maintenance phase pasta, rice, or grain alternative you will enjoy in meals that would otherwise require couscous, orzo, rice, or pasta. You’ll need:

2 Cups Cooked Black Beans 2 Cups Quinoa 1 Avocado 1 Large Tomato ½ Cup Cilantro ½ Onion ½ Jalepeno 1 teaspoon chili powder 1 teaspoon cumin

Directions:

1. Dice vegetables and avocado and add them to beans 2. Chop Cilantro, add spices and stir!

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Moroccan Salad

Twist up the traditional grain-laden Tabbouli with Moroccan flair.

You’ll need:

2 Cups Parsley

2 Cups Quinoa

½ Cup Red Onion

½ cup Tomato (firm is best)

1 Avocado

½ Cup Garbanzo Beans

½ Cucumber

¼ Cup Golden Raisins

¼ Cup Crushed Walnuts

Olive Oil or Coconut Oil

1 Fresh Squeezed Lemon

1 tbsp fresh or crushed garlic

¼ tsp Cumin – or more to taste!

Pinch of Cinnamon

Directions:

1. Boil quinoa at a ration or one part quinoa, two parts water

2. Dice onion, tomato, avocado, cucumber, and walnut and add to bowl.

3. Stir in diced parsley, chickpeas, raisins

4. Mix together lemon, crushed or chopped garlic, cumin and a pinch of cinnamon

together in bowl. Then add to vegetables and garbanzo beans and mix.

5. Let quinoa and mixed salad chill separately for at least 30 minutes – then

combine and serve!

You may add dried fruits such as cranberries if you‟re looking to sweeten this up. Be

sure to get natural dried fruits , however – with NO Sulfites! (A nasty preservative you

see often in dried fruits and WINE. It‟s also possible to add sunflower seeds, apples,

and orange zest to taste.

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Vegetable and Barley Soup

You’ll Need:

2 Cups Barley 6 Cups Vegetable Stock 1 Medium Onion

3 Medium Potatoes Whole Leek 1 Large Carrot 2 Celery Sticks 1 Tablespoon Thyme Leaves

Directions:

1. Saute onion until translucent 2. Boil water with vegetables, stock, and spices 3. Add parsley to garnish

· optimal way to prepare each recipe for detoxification and cleansing is when using organic...

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