A 21-Day Plant-Powered Cleanse

S P R I N G F L AV O R S

SHOPPING + SWAP GUIDE

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SHOPPING GUIDE

Almond meal - Bulk foods and baking sections of most grocery stores; almond meal includes almonds skins, almond flour is made from blanched almonds; either one can be used. Coconut milk - The recipes call for full-fat coconut milk, find in Asian markets or sections of grocery stores, look for canned coconut milk that doesn’t contain any preservatives or additives like gums. Coconut oil - Baking or oil section, try to buy cold pressed, virgin or extra-virgin coconut oil rather than refined. Coconut, shredded - Buy unsweetened for the cleanse, in baking or bulk foods; shredded can also be used if flakes can’t be found (baking time may differ for Power Trail Mix). Coconut water - Beverage section of grocery stores; buy unsweetened, unflavored if possible; fresh or raw can be used too and is found in refrigerated juice section. Curry powder or paste - Dry curry powder can be found in the spice section - choose your favorite all-purpose powder; Thai curry paste can be found in Asian markets or sections of grocery stores; we recommend Thai Kitchen brand because it is free from extra additives. Gluten-Free Rolled Oats - In cereal section or bulk foods Lentils - Bulk or pre-packaged, most grocery stores, Whole Foods, Trader Joe’s, Indian markets

Nettle and other cleanse-friendly teas - Health food stores, Whole Foods, online

Nutritional yeast - Usually in bulk section of health food stores or spice section, check Whole Foods or well-stocked grocery stores, or online.

Quinoa - In bulk, prepackaged; most grocery stores, Whole Foods, Trader Joe’s, Costco (best price), online Rice vinegar - Seasoned usually contains sugar, but can be used if nothing else can be found; Asian markets or sections of grocery stores.

Sesame oil - Toasted or raw; raw is more expensive but has greater health benefits; check in Asian markets or sections of grocery stores, or in oil section. Shallot - Found in produce section near garlic and onions.

Tahini - Bottled or canned, usually found in Asian section of grocery stores; health food stores, Whole Foods, Asian or Middle Eastern markets.

Tamari - Bottled; Asian section of some grocery stores, health food stores, Asian market, Whole Foods

A lot of the ingredients in this meal plan can be found at well-stocked grocery stores. We tried not

to include anything that would require stops at multiple grocery stores. That being said, you may

need to make a special trip to a health food store for the detox herbal teas and nutritional yeast.

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SWAP GUIDE

Almonds and almond butter - Any other tree nut can be substituted for the almonds in the recipes. Cashew or another plant-milk can be used for the Spiced Almond Milk. Any other nut or seed butter (except peanut) can be used in place of the almond butter. We suggest cashew or sunflower seeds butter for the greatest success in the recipes. Apple cider vinegar - Substitute plain rice , white balsamic, white or red wine, or any other lightly flavored vinegars

Apples - Pears

Asparagus - Any vegetable can be substituted for asparagus in the recipes, but broccoli in particular is a great substitute in the Asparagus Stir-Fry and Quinoa Salad recipes.

Avocados - A good substitute for avocado in the green smoothies is a tablespoon of coconut oil, or 2 tablespoons hemp hearts or chia seeds, or depending on the other flavors in the smoothie, a spoonful of nut butter, such as almond. You can also substitute 1/2 cup full-fat coconut milk for water in the smoothie recipes calling for avocados. The extra healthy fat is important to keep you full and to help your body use the nutrients from the other foods. As a topping on the meal recipes, you can use nuts and seeds. Balsamic vinegar - See Apple cider vinegar

Bananas - For Banana n’ Almond Butter, use a green apple; in smoothies sub avocado or omit, for Carrot Cake Warrior Bars use canned pumpkin or applesauce (add more chia seeds as bananas also work as a binder for that recipe).

Beans - Other varieties of beans can be substituted for ones used in the recipes.

Beets - We only use beets in a few recipes and we encourage you to try them, but if you just can’t stand them, you can substitute an equal amount of carrots.

Bell Peppers - All varieties are interchangeable; for Roasted Veggie Bowl, sub another favorite veggie

Berries (strawberry, raspberry, blackberry, blueberry) - All berries are interchangeable; if berries can’t be found, substitute another fruit (except for bananas in week 2).

Broccoli - Cauliflower or any other favorite vegetable

Brussels Sprouts - Broccoli or cauliflower Cashews - Macadamia nuts can be substituted for cashews in the Cashew Cream recipe. It’s one of the only other tree nuts that yields a delicious cream. In the other recipes, like the Roasted Mixed Nuts and where cashews are used as a topping, substitute any tree nuts.

Cashew Cream - If you don’t care for the Cashew Cream, you can substitute full-fat canned coconut cream or milk, but be aware that it will change the flavor and texture, so you may not need the full amount called for in a particular recipe.

If you’re allergic to a specific ingredient, or struggling to find it available in your area, then

check what you can swap in it’s place.

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SWAP GUIDECauliflower - Broccoli, which can also be “riced” to use in the Tabbouleh Salad.

Chard (Swiss, red, or rainbow) - All varieties are interchangeable, spinach, kale, collards, or any leafy green can be substituted as needed (spinach is a good choice for the Carrot Pineapple Smoothie).

Chia seeds - Any seed in most recipes (smoothies), except for Carrot Cake Warrior Bars and Baked Hash Cakes which an equal amount of ground flaxseed could be used instead.

Chickpeas (or garbanzo beans) - White beans are a great substitute for the chickpeas in the Baked Hash Cakes, and Hummus recipes.

Cilantro - We know cilantro is one of those herbs that people either love or hate, while it has amazing cleansing properties, if it tastes like soap to you, please don’t eat it! Parsley is an excellent substitute for most every recipe in the cleanse,especially the ones with Mexican flavors, but you can also use mint, or leave it out completely.

Coconut - This cleanse uses a lot of coconut products - oil, water, milk, and flakes. If you can’t stand coconut oil, you can substitute another plant-based oil such as avocado or olive oil. The coconut water can be subbed with filtered water or maple water. The coconut milk in the smoothies and chia pudding can be substituted with another plant-milk, such as almond, cashew, hemp, etc. In the curry and sauce recipes, however, it’s a little trickier to substitute. You can use an equal amount of cashew cream for those meal recipes. For flaked coconut, omit it and use extra nuts or seeds in an equal amount.

Curry - Thai curry paste and curry powder can be substituted for each other, but will slightly affect the flavor of the recipe as they are different; add to taste. Dijon mustard - Try not to substitute regular yellow mustard, whole grain or brown mustard can be used, or dry mustard powder (check package for directions on substituting).

Fennel - Also may be labeled “anise,” it has a mild, pleasant licorice flavor. In the meal recipes, use the white bulb part and discard the green stalks and fronds, or use them to make homemade vegetable broth. An equal amount of celery can be used in place of fennel in the soup recipes, or it can simply be omitted.

Fruit - Feel free to substitute a different fruit in any of the recipes, keeping in mind that during Week 2, bananas are not allowed in the plan. Mango and peaches are great substitutes for each other, and all stone fruits (nectarines, apricots, peaches, and cherries) are interchangeable as well. Any berries can be substituted for each other. We recommend green apples in the cleanse because they tend to have less natural sugars, but another apple variety can be used. Apples and pears are interchangeable. Limes and lemons are interchangeable.

Garlic - Although the benefits won’t be as great, powdered or granulated garlic can be used in place of fresh; 1/4 to 1/2 teaspoon is equal to 1 clove of garlic (use according to taste).

Ginger - Fresh is best, but ground ginger can also be used; use about 1/3 the amount of fresh called for in the recipes.

Hemp hearts - In smoothies use another seed or nut (cashews, almonds, chia, flax, etc.); in Creamy Hemp Sauce recipe substitute pre-soaked cashews or almond meal, if neededLeafy greens - generally in the smoothies any leafy green (spinach, chard, kale, etc) can be used interchangeably, as well as in the meal recipes. For Simple Kale Slaw, shredded cabbage can be substituted.

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SWAP GUIDELeek - Leeks are part of the onion family, any onion can be substituted for the leek in the Spring Veggie Soup, or it can be omitted.

Lemon and lime - These can both be used interchangeably, but lemon seems to have more detox benefits for the Morning Tonic.

Lentils - The recipes were developed using basic brown or green lentils that can be found at every grocery store; other varieties such as the small dark green or black French lentils can also be used, but cooking times will be different. Red lentils will break apart too much for the BBQ Lentil recipe, but can be used for the Lentil Soup with Fennel, if needed.

Mint - Omit or substitute another herb of your choosing; basil, parsley, or cilantro are good for the smoothies; basil is a good choice for Pineapple Heaven in a Bowl.

Mushrooms - We only use mushrooms in two of the meal recipes, but feel free to add them in any recipe you’d like. If you don’t like mushrooms, simply omit them and substitute another veggie.

Nectarines - Peaches, mango, strawberries, apricots, cherries

Nutritional yeast - There really isn’t an equal substitute for nutritional yeast. It can just be omitted. Use a little extra salt or tamari, or garlic to add extra flavor to the recipes.

Onions - All varieties, including leeks, are interchangeable

Oranges - We use oranges in the smoothies to add vitamin C, natural sweetness, and fiber; substitute any sweet citrus (tangerine, tangelo, etc.), or use another fruit in equal amount plus a little extra liquid.

Peaches - Mango, nectarine, cherries, strawberries, or apricots

Peas (shelled and pods) - Another veggie in equal amount such as diced carrots, broccoli, cauliflower, or asparagus.

Pears - Apples

Pecans - Any other tree nut can be substituted.

Pineapple - Any fruit can be substituted; mango is a good substitute for all recipes, especially the smoothies; for Pineapple Heaven in a Bowl use any fruit (except bananas in week 2).

Red pepper flakes - Use any favorite hot sauce (without sugar and preservatives, preferably)Seeds - we use a lot of seeds in the cleanse because they have healthy fats and protein to help keep you full, as well as providing nutrients and helping your body absorb the nutrients from the other ingredients in the recipes. The various seeds we use (pepitas or pumpkin seeds, sesame, hemp, and sunflower) are all interchangeable. While we haven’t included it in the cleanse, if you enjoy ground flaxseed or want to give it a try during the cleanse, feel free to sprinkle it on top of the meals or add 1-2 tablespoons into the green smoothies. As far as chia seeds are concerned, there isn’t really a substitute for the Strawberry Chia Pudding, but ground flaxseed can be used in the Carrot Cake Warrior Bars, and any of the nuts and seeds can be used in place of chia in the green smoothies.

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SWAP GUIDERice vinegar - May be labeled as “rice wine,” “seasoned,” or simply “rice vinegar;” use interchangeably though unseasoned is preferred because it does not contain sugar; substitute apple cider vinegar, if needed.

Shallot - Substitute white, yellow, red, or green onion

Sweet Potatoes - These are the ideal potato to use for the recipes where they are specified, but any variety of sweet potato or all-purpose potato can be substituted, as well as winter squash, if needed.

Tahini - Tahini is akin to nut butter; it is made out of sesame seeds, and has a slightly bitter taste. We use it in the Herbalicious Hummus recipe. If needed, substitute an equal amount of nut butter, or simply leave it out.

Tamari - Tamari is a fermented soy product that is stronger in flavor that regular soy sauce, try to find one that doesn’t contain any wheat - most do not, but a few do; Bragg’s or coconut aminos can be substituted if you’re avoiding soy.

Tomatoes - Any variety of tomatoes can be used interchangeably (cherry, grape, Roma, etc.); and can be used in place of canned tomatoes. However, if a recipe calls for fresh tomatoes, it’s better not to use canned in those instances. Bell pepper or another veggie can be used in the Warm Cauliflower Tabbouleh Salad, if fresh tomatoes aren’t available.

Turmeric - Use ginger or omit, if needed.

Quinoa - Brown rice or another gluten-free grain or pseudo-seed like millet, sorghum, or amaranth can also be used; the exception is the Veggie Pizza with Quinoa Crust - substitute another cleanse recipe for that meal.

Walnuts - A few of the meal plan recipes call for walnuts, it is perfectly fine to swap out another nut in the Basil Pesto and as a topping for the Broiled Cauliflower with Tomato Sauce.

Zucchini - Any summer squash or even winter squash (if you can find it) for tacos, for zoodles cucumber, summer squash, carrots, sweet potato, or winter squash can be used (you will want to cook the three latter first if using in Coconut Ginger Zoodles recipe).

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Cherries

Grapes

Celery

Cherry Tomatoes

Sweet Bell Peppers

Potatoes

Strawberries

Spinach

Nectarines

Apples

Peaches

Pears

AVOCADOS

SWEET CORN

PINEAPPLES

CABBAGE

SWEET PEAS, FROZEN

ONIONS

ASPARAGUS

MANGOS

PAPAYAS

KIWI

EGGPLANT

GRAPEFRUIT

CANTALOUPE

CAULIFLOWER

HONEYDEW MELON

THE CLEAN 15

THE DIRTY DOZENBETTER TO BUY ORGANIC | HIGHEST IN PESTICIDE

NOT AS IMPORTANT TO BUY ORGANIC | LOWEST IN PESTICIDE

( Based on the 2017 EWG pesticide report )

PLUS+ (Also recommended to buy organic due to pesticidal residue)

Hot peppers

ORGANIC VS CONVENTIONAL

guide PRODUCE BUYING