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Summer - Revitalize Your Small Intestine

“When we’re awake in our bodies and sense, the world comes alive. Wisdom, creativity and love are discovered as we relax and awaken

through our bodies.” ~ Tara Brach

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

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

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

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

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

experience inner joy, happiness and peace.

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

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

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

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

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

delight.

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

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

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

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

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

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

intestine

The foods in the summer cleanse will boost your body’s ability to receive and deliver nourishment and tune into what your body needs and to release what you don’t need. Mostly, you’ll relish the delicious meals that simultaneously entice, fulfill and cleanse your system. Delight in every bite.

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“Love yourself first and everything else falls

into line. You really have to love

yourself to get anything done in this world ” – Lucille Ball

“People often say beauty

is in the eye of the beholder,

and I say that the most

liberating thing about beauty is

realizing you are the beholder” – Salma Hayek

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Daily Protocol Nourishing Foods Cleanse Summer 2015

This is the protocol to follow to get the most from your cleanse. Do the

“1 Minute Breathing Meditation” before each meal to turn on your digestion and

fill your body with hormones that calm you down. Ideally you want to provide a

natural fast in between meals to give your small intestine some time off but snack

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

environment with friends and family but without any electronics. The mind, body

and spirit processes written here are optional but will enhance your cleanse. Drink

lots of water.

Wake Up Lunch Scrape tongue brush teeth 1 Minute Breathing Meditation 12 oz water with juice of ½ lemon ½ lemon in 8 oz water before lunch 1000- mg L-glutamine (optional) Lunch - salad and/or soup or pate

empty caps to dissolve on tongue 1-4 Tb fermented vegetables Heat Opening Meditation 5 minute walk to help digestion

Body brushing before shower Tapping For Being A Great Receiver and/or Yoga

Breakfast Mid Afternoon Snack

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

Morning meal: Smoothie or Green Juice, Drink or Snack (optional) other selection)

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

Green Juice or Green Drink Dinner selection or snack from list (optional) 1-2 probiotics w/dinner

1-4 Tb fermented vegetables

Bed Time (ideally before 10 pm)

8:00-9:00 pm herbal tea

Detox Foot Bath

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Water will heal you

Drink lots of water to energize your body

Drink half your ideal body weight in ounces

of water each day

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Sample Menu

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

down on the cooking. These are guidelines to show you what 5 days of your

cleanse could look like. In this Sample Menu we are moving into lighter foods as

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

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

don’t have to follow this exactly but you can if you want. There are many recipes

to choose from in each category listed 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. This menu plan is here if you want to

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

enjoy it!

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Sample Menu

Day 1 Day 2 Breakfast: Blueberry Chia Pudding Breakfast: Summer Fruit Smoothie

Lunch: Salad with Italian Herb Dressing Lunch: salad w/Cilantro Lime Dressing Creamy Corn Chowder left over Creamy Corn Chowder 1-4 Tb fermented vegetable 1-4 Tb fermented vegetable

Dinner: Tomato Basil Salad Dinner: Summer Green Soup (soak Zucchini Pappardelle w/Pesto 1¼ cups cashews in the morning)

1-4 Tb fermented vegetable left over Zucchini Pappardelle w/Pesto Fenugreek tea before bed (optional) 1 oz fermented veg Optional Snacks: green Juice or drink Fenugreek tea before bed (optional)

cut up veggies w/dressing, kale chips Optional Snacks: green juice or drink chia pudding, handful of seeds or nuts OPTIONAL Make Cashew Red Pepper

“Cheese” for day 3 lunch

Day 3 Day 4

Breakfast: Blueberry Chia Pudding Breakfast: Summer Fruit Smoothie

Lunch : Cashew Red Pepper “cheese” Lunch: Salad w/Italian Herb Dressing Wrapped in lettuce leaves (add extra Endive stuffed with left over veggies & sauerkraut as desired) Cashew Red Pepper “cheese”

Dinner: Cauliflower Tabouli 1 oz fermented vegetable Left over Summer Green Soup Dinner: Left over Cauliflower Tabouli

1 oz fermented vegetable Spicy Summer Squash Soup Fenugreek tea before bed (optional) Fenugreek tea before bed (optional) Optional Snacks: green juice or drink Optional Snacks: green juice or drink

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

Day 5 (optional - all blended/juice/smoothie/soup) Breakfast: Summer Fruit Smoothie

Lunch: Cucumber Dill Soup Dinner: left over Summer Squash Soup Fenugreek tea before bed (optional)

Optional Snacks: smoothie or green juice or drink

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To be beautiful means to be yourself

You don’t need to be accepted by others

You need to accept yourself – Thich Nhat Hanh

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Breakfast

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

energy. Green smoothies deliver so many potent benefits. By blending greens you

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

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

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

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

your days off with a good handful of your daily dose of fruits and veggies. You

can have a green juice before your breakfast to get additional minerals into your

body or add in a teaspoon of the Premier Greens to your smoothie. For those who

need something more substantial there are Puddings and Porridges

Breakfast Smoothie Puddings & Porridges

Mixed Berry Coconut Smoothie Peach Chia Pudding

Cherry Almond Smoothie Strawberry Hemp Chia Pudding

Blueberry Avocado Smoothie Blueberry Cardamom Chia Pudding

Summer Fruit Smoothie Raw Pink Breakfast Bowl

Apricot Fennel Smoothie Summer Grain Free Breakfast

Cucumber Melon Smoothie Porridge

Lemon Basil Smoothie

Peach Smoothie

Mixed Vegetable Green Smoothie

Store Bought Breakfast Choices

Raw Gluten Free Granola (without agave) w/almond milk

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Lunch

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

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

your busy working hours will give you incredible energy. Like smoothies,

soups are another way to boost your vegetable intake, supporting your

intentions to heal, repair and rebuild your body. Salads are full of fiber and

enzymes that sweep the surface of the intestines pulling out metabolic wastes

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

The lunches will consist of a raw vegetable salad, raw or cooked soup or vegan

pate.

Salads Dressings & Dips

Tomato Basil Salad Cilantro Lime Tahini Dressing

Alkalizing Watercress & Fresh French Dressing Watermelon Salad Creamy Asian Dressing

Peach Tomato Avocado Salad Vegan Caesar Dressing Kale and Quinoa Salad Fresh Italian Herb Dressing

Basic Vinaigrette

Pate’s and Dips Cashew Red Pepper “Cheese”

Basil Pumpkin Seed Pate Cilantro Pesto

Soup Cooked Soup Raw

Creamy Corn Chowder Chilled Cucumber Dill Soup

Summer Vegetable Soup Summer Green Soup Leek and Broccoli Soup Blended Tomato Gazpacho

Spicy Summer Squash Soup Easy Spinach Soup Sunny Carrot Kale Soup

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Dinner

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

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

enough at dinner to comfortably get you through to breakfast the next morning,

without needing a bedtime snack or waking up hungry in the middle of the night.

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

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

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

sit down and enjoy your meals with slowness, appreciation and mindfulness.

Main Meal Cooked Main Meal Raw

Zucchini Pappardelle with Pesto Cauliflower Tabouli

Indian Cauliflower Fried “Rice” Tamarind Kelp Noodle Bowl

Vegan Tacos w Mushroom “Meat” Tomato Kale Pumpkin Seed

Napoleon

Sweet and Spicy Kale Pad Thai

Raw Nori Rolls

Vegetables & Grain Side Dishes

Raw Rice

Water Sauteed Spinach with Garlic

Stir Fried Baby Bok Choy

Grilled Onions

Water Sauteed Spinach

Thyme Scented Quinoa

Quinoa with Mushrooms

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Snacks, Beverages, Treats & Basics

In order to remove fat-soluble toxins from your body you need to burn fat.

Burning fat is not just about losing weight. You have to give your body a reason to

burn fat. If you eat breakfast and then nothing until lunch, you will burn fat in

between those meals. Sip room temperature water between meals to keep your

energy up. But, if you are used to snacking and experience low blood sugar you

must have a snack. You don’t want to feel weak. Cleansing is different for

everyone, listen to your body. This cleanse is not about deprivation, do not

suffer. Green juice is the perfect snack. You can also have the Premier Greens powder in

water as a snack. Dips, spreads and dressings 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.

Juices Homemade Snacks

Green Lemonade Paleo Fruit Sorbet

Lime Green Juice Kale Chips

Green Aloe Vera Healing Juice

Watermelon Green Juice

Spicy V8 Juice

Sweet Green Juice

Homemade Beverages Store Bought Snacks and Beverages

Matcha Hemp Latte Sea Snax Nori Snacks

Coconut Lime Splash Raw Kale Chips

Cherry Water Raw Flax Crackers

Watermelon Cooler Pumpkin or Sunflower seeds

KeVita Sparkling Probiotic Drink

Coconut water

Basics

Juice Anything Hemp Milk Vegetable Broth Quinoa

Almond Milk Bone Broth

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Recipes to Keep The Pipes Flowing (optional)

During a cleanse it is important to make sure you are eliminating. Sometimes we

all need a little help. The recipes below are gentle and soothing. They will support

your elimination. Try them to soothe your small intestine and help get those toxins

and unwanted bacterium moving in the right direction…out. There is a separate

handout with these recipes and more information about these herbs.

Flax Fennel Tea Store Bought Teas

Intestinal Calm Tea Fenugreek Tea

Slippery Elm Porridge

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Recipes

Breakfast

Smoothies

Mixed Berry Coconut Smoothie

Yield: 2 servings

2 Tb ground flax seeds

1 cup mixed frozen berries

1 cup filtered water 1/2 cup homemade coconut milk or canned lite coconut milk

3 cups romaine (4-6 leaves) 2 stalks celery

Mix all ingredients in a high speed blender and blend until smooth.

Cherry Almond Smoothie

Yield: 2 servings

1 cup coconut water or filtered water

2 Tb chia seeds 1 cup fresh cherries pitted

1 cup almond milk 6 large romaine leaves

4 drops stevia

1/2 tsp almond extract

Soak chia seeds in coconut water for 30 minutes or overnight in the

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

smooth and creamy. Serve

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Blueberry Avocado Smoothie

This smoothie is full of healthy fats from the avocado that will provide you

with energy throughout the morning. Avocados contain glutathione that boost your immune system, slows the aging process and encourages a

healthy nervous system.

Yield: 2 servings

2 Tb chia seeds

1 cup water 1/2 cup nut milk

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

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

2 stalks celery A few sprigs parsley

Stevia to taste

Soak chia seeds in water for 30 minutes or overnight

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

Add stevia to taste

Summer Fruit Smoothie

This recipe is made with peaches and strawberries but you can use any

combination of seasonal fruits.

Yield: 2 large servings

2 cups coconut water or filtered water 2 Tb ground flax seeds

1 tsp coconut oil

2 peaches, skin on if organic 1 cup frozen organic strawberries

4 leaves romaine lettuce 1 handful spinach

1/4 cup parsley, packed

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

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Apricot Fennel Smoothie

This is a sunny smoothie with the orange and apricot. They are full of

vitamin C and rich in phytonutrients. Fennel helps promote good

digestion. If you can get the sunflower sprouts they are delicious. If not

put in a few romaine leaves.

1 orange peeled and seeded

1 apricot, pitted

2” chunk of fennel blub

A handful of sunflower sprouts or 2 romaine leaves

1 Tb hemp seeds

4 -6 drops of stevia

1 cup coconut water or almond milk

Blend on high until smooth and frothy. Enjoy!

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Cucumber and Melon Smoothie

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

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

refreshing smoothie

Yield: 2 servings

1 cup water 2 Tb chia seeds

1 cup ripe cantaloupe 1 cucumber, chopped

1 cup watermelon 1 tsp lime juice

2 cup leafy green (spinach or romaine)

Ice as needed

Soak chia seeds in water for 30 minutes or overnight in the refrigerator.

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

Lemon Basil Smoothie

The combination of citrusy lemon, cool cucumber and sweet basil makes

this a refreshing summer smoothie.

Yield: 2 servings

2 Tb chia

1 cup water 1 large cucumber, chopped, peeled if not organic

2 celery stalks A small handful of basil leaves

1 lemon (skin removed)

Soak chia seeds in water for 30 minutes or overnight in the refrigerator.

Put all ingredients into a Vitamix or blender and blend on high until smooth. If you don’t have a high speed blender cut the lemon

sections out from between the membranes or juice the lemons.

Serve

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Peach Smoothie

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

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

or hemp milk and chia to slow the absorption of the sugar.

2 servings

3-4 ripe peaches

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

2 handfuls of kale, spinach or romaine

2 stalks celery chopped

1 scoop of Sunwarrior Protein Powder (optional)

2 ice cubes if you like cold drinks

Water to get to desired consistency

Blend all ingredients except ice

Add ice and water, blend to desired consistency

Enjoy!

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Mixed Vegetable Green Smoothie

This is a green smoothie with a minimum amount of fruit. It is very

alkalizing and will help balance your pH.

(Yield: about 30 ounces)

2 Tb chia seeds soaked in 1 of cup water for 30 minutes or overnight

2 cups chopped organic romaine lettuce

1 cup organic spinach

1 cup chopped cucumber

1 stalk organic celery

½- 1 cored and chopped organic green apple

Juice of ½ organic lemon

1 small handful of parsley or cilantro

Mix all ingredients in a high speed blender and blend until smooth.

If you have a traditional blender:

Place the water, spinach, and romaine in the blender. Start the blender on low speed, and mix until smooth.

As you gradually move the blender to higher speeds, add the celery and apple.

Add lemon parsley or cilantro

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Puddings & Porridges

Peach Chia Pudding

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

5 Tb Chia seeds

1 ½ cup almond milk (or other nut milk) ¼ tsp vanilla extract

¼ tsp cinnamon

1-2 Tb honey or maple syrup or 5-8 drops of stevia 2 peaches (about 1 1/2 cups) skins left on if organic, chopped

few drops of stevia or 1 Tb maple syrup or honey

Put chia seeds, almond milk, vanilla, cinnamon and sweetener into a bowl. Stir thoroughly. Stir again every few minutes for the next 15

minutes. Then let sit at least 1 hour or overnight in the refrigerator Don’t worry it will be very thin at the beginning but will thicken into a

pudding like consistency. When the chia is ready, put peaches into a blender and gently blend

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

chunks are nice. Stir the chia pudding, taste for sweetness.

Pour the chia pudding into 2 glass bowls. Spoon peaches over the chia pudding. Serve or chill

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Strawberry Hemp Chia Pudding

4 servings

6 Tb chia seeds

1 cup frozen or fresh strawberries

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

½ tsp cinnamon

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

Put chia seeds into a medium size bowl.

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

together on high till smooth. (If you are using dates add them here)

You should have about 2 ½ cups liquid if there is more just use this

amount. Drink the rest.

Add stevia to taste.

Pour the liquid over the chia seeds and stir.

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

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

snack.

The pudding will last about 3 days.

The chia will thicken the liquid creating a perfect pudding texture

Hemp Milk

1 cup shelled hemp seeds

3 cups water

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

beverage you like.

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Blueberry Cardamom Chia Pudding Adapted from Choosing Raw

Serves 2

6 Tb chia seeds

1½ cups almond milk (or other nut milk, hemp, hazelnut)

¾ cup fresh or frozen blueberries

1 tsp ground cardamom

½ tsp cinnamon

2 Tb maple syrup

½ tsp vanilla extract

stevia (optional)

Blend milk, blueberries, cardamom, cinnamon, vanilla and maple syrup

together in a blender on high till smooth.

Pour blueberry mixture over chia seeds and stir thoroughly with a

whisk or a fork. Let rest for five minutes, and stir again. Ten minutes

later, stir again. Refrigerate and let sit overnight.

In the morning, give it a stir and check texture. Fresh blueberries will

make it thicker than the frozen. If it’s too thick, simply add more

almond milk; I like my pudding thick, you can thin it out the

consistency you like.

Check the sweetness. Add stevia for additional sweetness.

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Raw Pink Breakfast Bowl (Adapted from Diet Dessert and Dogs)

1 serving

1 medium apple cored (no need to peel if organic) 2 Tb pumpkin seeds

1/2 tsp cinnamon 1/2 tsp freshly grated ginger, optional 1/4 cup-6 unsweetened almond or hemp, milk as needed for desired texture

1 Tb chia seeds, optional 1 small beet, peeled

10-12 drops plain or vanilla liquid stevia, to your taste 1 Tb hemp, sunflower or sesame seeds

Cut the apple into quarters; reserve two quarters and set aside. Coarsely chop the other two quarters.

In the bowl of a mini processor or a Magic Bullet, purée the chopped apple quarters, pumpkin seeds, cinnamon, ginger and almond milk until relatively smooth. Transfer to a bowl and stir in the chia seeds, if using.

Grate the two unchopped apple quarters using the medium holes of a box grater Grate the beet using the small holes of a box grater and add to the

bowl with the stevia; stir to combine. Taste and adjust sweetness. Sprinkle with seeds and more cinnamon, if desired.

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Summer GrainFree Breakfast Porridge

(adapted from Andrea Nakayama)

This porridge is quick and easy. You can change the ingredients for different

flavors. For example you can use sunflower or hemp seeds instead of the pumpkin seeds. You can make a large batch of this cereal in advance without the water, stevia, nut milk or fruit. Store it in single servings in the freezer so

it’s ready to go when you need it. Defrost overnight in the refrigerator.

1 serving

1 Tb raw flax seeds 2 tsp chia seeds

2 Tb shredded coconut 1 Tb raw pumpkin seeds

1/2 tsp cinnamon 1 Tb goji berries (must be dry) 1/2-3/4 cup very hot filtered water

4-8 drops plain or vanilla stevia liquid 2 Tb almond or coconut milk

1/2 cup chopped apple or fresh berries

In a coffee grinder, flax seeds, chia seeds until they are a fine powder In a food processor, put the coconut, pumpkin seeds and goji berries. Add

the ground flax and chia. Process until to a bread crumb like texture ( I don’t like it too fine but if you

want to make it finer that is ok too.)

Transfer to a bowl and cover with the hot water.

Let sit for 5 minutes to thicken.

Add stevia and coconut milk stir well.

Top with fruit.

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Lunch

Salads

Tomato Basil Salad

2 servings

2 large beefsteak tomatoes

2 Tb freshly chopped basil leaves

1 Tb apple cider vinegar

Celtic sea salt to taste

Fresh Pepper

2 Tb extra virgin olive oil

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

them out on a large plate

Sprinkle with salt and vinegar

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

Top with the chopped basil and olive oil.

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Alkalizing Watercress & Watermelon Salad

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

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

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

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

2 servings

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

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

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

Celtic sea salt and fresh ground pepper to taste

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

mint in a salad bowl. Toss gently to combine.

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

sunflower seeds. Serve immediately.

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Peach Tomato Avocado Salad

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

to the farmers in the farmers market. They may not be certified organic

but still don’t use GMO seeds. Ask to be sure.

2 servings

¼ red onion very thinly sliced

¼ cup apple cider vinegar

¼ tsp celtic sea salt

1 cup cherry tomatoes cut in half

1 avocado cut into chunks

1 cup peaches peeled and cut into 1” cubes

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

¼ cup raw sauerkraut (optional)

¼ cup cilantro, chopped leaves

6 Tb extra virgin olive oil

¼ tsp Celtic sea salt

¼ tsp red pepper flakes

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

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

and salt, mix. Let sit making sure the onion is covered by the

vinegar. Set aside to marinate while you wash and cut the other

ingredients, 15 minutes will be enough but up to 1 hour is fine.

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

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

gently

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

tsp salt, red pepper flakes. Stir to dissolve. Whisk in the olive oil with

a fork, so the dressing emulsifies.

Add cilantro & avocado to the tomatoes.

Pour in the dressing and mix.

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

Serve immediately.

The avocado tomato salad will keep for about 6 hours.

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Kale & Quinoa Salad

The great thing about kale salad is it keeps nicely so it can be made

ahead I just love kale, it is a superfood, high in antioxidants, vitamins and minerals. It makes my body feel good every time I eat it.

4 servings

½ cup quinoa 1 cup water

3 Tb lemon juice 1 shallot finely chopped (1Tb)

¼ cup extra virgin olive oil 1 tsp ground cumin

¼ tsp Celtic sea salt 1 bunch kale* stems removed, very thinly sliced (about 4 cups)

½ cup red radishes very thinly sliced (about 5) 1 cup carrots, julienned (about 2 carrots)

¼ cup raw sauerkraut, squeezed dry, discard the juice Fresh ground pepper

Remove the stems from the kale by grasping the stems in on hand and striping the leaves off with the other. Save the stems for your

smoothie or juice. Thinly slice the leaves. Rinse the quinoa and drain in a colander. Boil the water in a small

saucepan. Add the quinoa, bring to a boil, cover, turn down to low and cook for 15 minutes. Set aside to cool.

In a small bowl, whisk together the lemon juice, shallot, cumin and salt. Whisk in the olive oil with a fork until it is emulsified.

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

Add the quinoa and toss with the dressing. Taste for salt and sprinkle with fresh pepper.

*Dinosaur kale aka, lacinato or black kale is the most tender. The curly kale has more coarse leathery leaves. You can use it but be sure to slice

it very fine. Make this dish with the youngest most tender bunches you can find.

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Dressings

Cilantro-Lime Tahini Dressing

This dressing has lots of cilantro to cleanse your body. Cilantro is a

powerful chelator which means it binds to heavy metals to detox them

from your body. It is also anti viral, antibacterial, helps cleanse the colon

and lowers candida.

Yield: 1¼ Cup

2 tsp garlic, chopped, 2 small cloves

1 cup fresh cilantro leaves, tightly packed

3 Tb fresh lime juice

2 Tb fresh lemon juice

4 Tb tahini

4 Tb water

1 tsp cumin

½ tsp Celtic sea salt

pinch of cayenne

1/2 cup extra virgin olive oil

Put all ingredients except the olive oil into a blender

Add half the olive oil Blend until smooth

While the blender is running add the remaining olive oil

Store in a glass container in the refrigerator for up to 7 days.

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Fresh French Dressing

Yield: 2 cups

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

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

2 Tb water

2 Tb tomato paste 3 dashes hot sauce

1 tsp Dijon mustard 6 drops stevia

1 tsp Celtic sea salt ½ tsp black pepper

¼ tsp paprika ¼ cup olive oil

Place all ingredients except the olive oil in blender and blend until

smooth.

While the blender is running slowly pour in the olive oil to emulsify the dressing. Taste to adjust seasoning.

Store in jar in refrigerator. The dressing will keep about 5 days

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Creamy Asian Dressing

Yield: 3/4 cup

1 Tb tamari

1 Tb minced ginger

2 Tb white or yellow miso

2 tsp dark sesame oil

4Tb lemon juice

2 Tb chopped dates (2 or 3)

1/3 cup water.

½ cup olive oil

Put all ingredients into a blend except the olive oil.

Blend until smooth

Pour in the olive oil slowly in a stream. Blend until emulsified.

Basic Vinaigrette

2-4 servings

9 Tb Extra virgin olive oil

3 Tb apple cider vinegar

¼ - ½ tsp Celtic Sea salt

Put the apple cider vinegar in a small bowl. Add the salt and mix to dissolve.

Using a fork, whisk in the oil so it is emulsified.

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Vegan Caesar Dressing

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

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

high in iodine, good for your thyroid.

Yield: 1 cup

½ cup water

1 clove garlic chopped

2 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 (optional)

2 tsp raw honey or 10 drops of stevia

1 Tb nutritional yeast

Fresh ground black pepper to taste

½ cup cold pressed olive oil

Add everything except olive oil to blender

Blend until 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

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Fresh Italian Herb Dressing

Yield: 1 cup

2 small garlic cloves

½ tsp Celtic sea salt

1 tsp Dijon mustard

¼ tsp crushed red pepper flakes

4 Tb apple cider vinegar

1 tsp raw honey or maple syrup

Fresh Pepper

¾ cup cold pressed olive oil

2 Tb finely chopped basil

1 tsp finely chopped marjoram or thyme

1/2 tsp finely chopped oregano

Put the garlic in a mortar, add the salt and pound to a paste with a

pestle. Or mince the garlic on a cutting board, add the salt and then

mash to a paste with the side of a chef’s knife and place in a bowl.

Add the mustard, red pepper flakes, vinegar, honey and fresh

pepper. Mix to combine.

Let sit for 5 to 10 minutes.

Whisk oil into the vinegar mixture in a slow, steady stream,

whisking until emulsified.

Stir in the fresh herbs. Taste for salt and pepper.

Store in a glass, airtight container for up to 1 week.

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

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

placing the ingredients in the bowl, drizzle the dressing around the edge of the bowl and then gently mix to even distribute it. Use your hands instead of tongs to toss the greens. You just want the greens to have a light coating on them.

Using your hands will let to feel how much dressing you need. Too much dressing makes your salad soggy. Usually 2 Tb for a side salad is enough. You

can always add more

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Pates and Dips

Cashew Red Pepper “Cheese”

Gluten Free, Dairy Free, Vegan, Paleo, Raw

Makes 1 ½ cups

1 cups raw cashews soaked 4 hours or overnight

1 large red bell pepper, seeds removed roughly chopped (1 cup)

1/3 cup nutritional yeast*

1 Tb lemon juice

1 Tb apple cider vinegar

1 garlic clove (1 tsp)

1/2 tsp Celtic sea salt

1/8 tsp cayenne (more or less, depending on how spicy you like it)

Rinse and drain the cashews

Put all the ingredients in a blender, starting with the red peppers on

the bottom.

Blend until smooth and creamy. Scrape down the sides to get all

ingredients incorporated. Add a few drops of water if necessary to get

it to blend well but you don’t want the “cheese” to be runny.

Transfer to a sealed container and refrigerate. It will get a little

thicker as it chills. Store up to 5 days in the refrigerator

*Nutritional yeast is an inactive form of yeast used as a food, it is golden yellow in

color and most popularly found in flakes. The yeast is cultured and grown typically

on a glucose medium like molasses or sugar cane. When the yeast has grown, it’s

killed with heat, processed, and dried- this process leaves an inactive nutrient rich

yeast. I consider nutritional yeast a “superfood” because it contains lots of B

vitamins, protein, and fiber in a very small volume. Nutritional yeast has a strong

flavor and the taste is similar to a rich sharp cheese.

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Basil Pumpkin Seed Pate

Yield: 1 cup

1 1/2 cups pumpkin seeds, soaked four hours or more, rinsed, and

drained

2 Tb lemon juice

1 tsp apple cider vinegar

½ tsp Celtic sea salt

1 Tb Dijon mustard

Black pepper to taste

1 clove garlic, minced

1/3 cup fresh basil, tightly packed

Place all the ingredients except the basil in a food processor

Process, scraping down the sides of the bowl when necessary, until

you get an even texture

Add a thin stream of water (3-4 Tb) until the mixture is taking on a

totally smooth, spreadable texture.

Add in basil and pulse until it’s well combined

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Cilantro Pesto

This is great as a spread on celery, as a dip for raw vegetables or roll it up in

romaine with some veggies and sauerkraut.

Yield: ¾ cup

1-2 garlic cloves chopped ¼ cup raw sunflowers seeds

1 jalapeno pepper seeded and chopped 2 tablespoons lemon or lime juice

6 tablespoons olive oil, cold press, extra virgin

Celtic sea salt & ground pepper to taste 1 cup packed fresh cilantro leaves

Add cilantro to a food processor and process until chopped Add in nuts, garlic, jalapeno pepper, lemon juice, salt, pepper

Process to a paste Add olive oil and continue to process until smooth (you may need to

add a little water) Taste to for salt

Serve or store in refrigerator. It will keep about 4 days

This freezes well so you can make up a double batch. It is a great way to

use up extra cilantro.

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Soups Cooked

Creamy Corn Chowder

4-6 servings Gluten Free, Dairy Free, Vegan (if using veg broth), Paleo

1 Tb coconut oil

1 medium Vidalia or other sweet onion, chopped (about 1½ cups)

3 cloves garlic, minced

2 ribs celery, chopped

1½ cups chopped cauliflower

4 ears fresh sweet corn, husked

1 red pepper, diced (about 1 cup)

½ teaspoon celery seed

½ teaspoon smoked paprika

1 Tb rice wine vinegar or apple cider vinegar

2 cups vegetable or chicken broth

1 14-oz can light coconut milk

Celtic sea salt and freshly ground black pepper

2 Tb fresh lime juice

Fresh corn kernels and chopped parsley for garnish

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

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

kernels for garnish.

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

onion and celery and a few pinches of salt.

Cook until soft, about 5 minutes without browning

Add garlic. Mix and sauté 1 minute.

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

paprika, a pinch of salt, black pepper and stir.

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

stirring frequently,

Add the vinegar, stir.

Add vegetable broth and coconut milk.

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

15 minutes. Let cool slightly,

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

cauliflower be sure to include those.

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

Stir in lime juice.

Taste and adjust seasonings and serve garnished with corn

kernels and parsley.

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Summer Vegetable Soup

4 servings Gluten Free, Dairy Free, Vegan, Paleo

2 cups fresh tomatoes, peeled and chopped (from 2 large tomatoes)

2 Tb olive oil

1 cup chopped leeks, thinly sliced, white part only (about 2 leeks)

1 Tb minced garlic

¼ - ½ Celtic sea salt

1 cup carrots, diced

1½ cups string beans, cut into 1” pieces

1 cup zucchini, diced

4 cups vegetable or chicken stock

2 whole sprigs fresh basil

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

fresh pepper

¼ cup chopped parsley

basil for garnish

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

tomatoes and put them the boiling water for one minute. Pick them

out with tongs plunge them into a bowl of cold water. Lift them back

out, and peel back the skin with a knife. It will slip off easily. Coarsely

chop and set aside.

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

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

about 7 minutes.

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

minutes, stirring occasionally.

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

to a boil.

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

vegetables are tender about 25 minutes. Turn off heat.

Remove basil sprigs, discard.

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

Serve garnished with basil

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Leek and Broccoli Soup

Blended soups delicious and easy to prepare—they also are easily digested, giving

your cells the instant nutrition that they crave!

4 servings

6 cups broccoli 1 bunch (about 1½ lbs) 1 Tb olive oil

4 leeks, white and light green parts, washed well and sliced (4 cups) 2 cloves garlic chopped 4 cups vegetable or chicken stock

Celtic Sea Salt Fresh Pepper

¼ tsp nutmeg ¼ cup parsley

Cut broccoli tops off the stems. Save 1 cup of the tiniest florets and set aside. Chop remaining florets and stems coarsely. Keep stems and tops

separate. Heat a medium soup pot. Add oil and leeks. Sauté on medium low heat for

about 5 minutes until softened. Stir frequently so they don’t get brown. Remove ½ cup for garnish.

Add garlic and chopped broccoli stems. Cook for 2 minutes. Add stock and bring to a boil. Simmer for 10 minutes or until vegetables are

tender.

Add broccoli tops; cook for another 3 minutes Meanwhile bring a medium pot of water to a boil. Blanch the 1 cup of tiny

florets for 60 seconds and drop into cold water to stop the cooking. Drain. Puree the soup in a blender. Return to the pot. Stir in salt, pepper, nutmeg

and parsley. Heat through. Taste to adjust seasonings.

Add in tiny florets and stir until hot. Serve, garnished with a few of the sautéed leeks.

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Spicy Summer Squash Soup

This is a flavorful soup full of delicious spices. If you don’t like hot spicy

leave out the cayenne. Choose green or yellow squash, whatever is available at the market.

Yield: 4-6 servings

¼ cup olive oil

1 large onion thinly sliced

pinch of saffron threads (optional)

1 tsp ground cumin

1 tsp ground coriander

¼ tsp turmeric

1 tsp sweet paprika

½ tsp cayenne (optional)

2 cloves garlic peeled & sliced

5 medium yellow or green squash cut into ¾ “ slices (5-6 cups)

Celtic sea salt

3 cups chicken or vegetable stock

2-3 cups water

¼ cup chopped chives (for garnish)

In a soup pot, heat the olive oil over medium heat Add the onions cook stirring often, until they begin to soften

Add the saffron, cumin, coriander, turmeric, paprika, cayenne and garlic

Cook until very soft, stirring often so they don’t brown. If the onions or garlic start to stick, turn down the heat and add a splash of water to

the pan. Add squash to the pot with some salt. Stir and cook for 2 minutes

Add stock and water, enough to just cover the vegetables. Bring to a boil

Reduce to a simmer and cook until the squash is tender about 15 minutes

Let the soup cool a bit then blend in a blender until very smooth

Reheat, taste, adjust the seasoning and serve hot garnished with cilantro

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Sunny Carrot & Kale Soup

This soup is a quick sauté with just a few minutes on the stove. It is a

light, nourishing, feel-good dish, filled with the vitamins and minerals

your body needs. The turmeric gives it a sunny color. Studies have shown

turmeric has broad anti-inflammatory and anti-cancer effects. Serve it hot

or cold.

Serves 4

3 cup Tuscan kale, stems removed

2 cup shredded carrots

1 Tb coconut oil

2 cups lite canned coconut milk

2 cups water or stock

1 clove of garlic

2 Tb fresh ginger

½ tsp turmeric

¼ topCeltic sea salt

Fresh pepper

Chives for garnish (optional)

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Chop kale into small pieces and grate carrots.

Mince ginger and garlic.

In a medium saucepan heat coconut on low. Add garlic and ginger,

gently sauté for 1 minute

Add kale, and carrots and stir. Continue to sauté for approximately 5-8

minutes.

When the carrots and kale have begun to softened, add the coconut

milk and turmeric. Mix thoroughly, and continue cooking for another

8-12 minutes, depending on how well cooked you want the ingredients

to be.

Add salt and pepper to taste. Stir.

Garnish chives.

Enjoy

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Soups Raw

Chilled Cucumber Dill Soup

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

it can be whipped up in a blender in a matter of minutes. If you can get organic cucumbers leave this skins on for more nutrition. If your cucumbers

are waxed, peel them. Either way it is delicious

4 small servings

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

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

1 scallion, green and white parts included, chopped

3 Tb fresh lemon juice

2 Tb fresh dill

½ tsp Celtic sea salt (or to taste)

fresh pepper to taste

¼ - ½ cup water

Chopped dill for garnish

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

enough water to achieve a perfectly creamy texture.

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

Serve garnished with chopped dill

A few more things:

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

lemon.

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Summer Green Soup

An easy blended soup that is rich and satisfying.

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

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

1- 1½ cups water (adjust to desired consistency)

2 cups spinach, loosely packed

1 stalk celery (about ¼ cup)

1/2 cup cilantro, chopped

1/4 cup parsley, chopped

1 zucchini, coarsely chopped (about 1 cup)

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

1 avocado (about 1 cup)

1 Tb chopped sweet onion (Vidalia is good)

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

4 Tb lime juice or lemon juice

½ teaspoon Celtic sea salt (or to taste)

Additional sea salt & black pepper to taste

Chopped cilantro for garnish

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

until smooth.

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

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

more water to get desired consistency.

Taste to adjust salt.

Chill for 15 minutes.

Serve garnish with chopped cilantro.

This soup will keep for 2 days in the refrigerator.

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Blended Tomato Gazpacho

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

and uses the best summer has to offer.

Yield: 2 servings

4 cups roughly chopped plum or beefsteak tomatoes, cut in

half seed removed

2 cups cucumber, peeled and chopped

1/2 cup red bell pepper, seeded and chopped

1/4 avocado

1/3 cup water

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

2 tsp lemon juice

1 tsp apple cider vinegar

2 Tb olive oil

Optional: 1 clove garlic, roughly chopped

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

cucumber, tomatoes, basil, radish slices

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

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

just long enough that you've got some texture left, but the soup is

basically quite smooth.

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

serve

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Easy Spinach Soup (Raw, Hot)

This is a soup you can make in the amount of time it takes to heat up the

stock. If you don’t have any stock you can use water with a vegetable

bouillon. The hemp gives it a huge boost of protein. It is full of

antioxidants from the spinach, carrots and scallions. It also includes

healthy fat from the coconut oil.

4 servings

8 cups fresh spinach

2 Tb lemon juice

1 cup shredded carrots

1 Tb coconut oil

1 scallion sliced, use the whites, thinly slice the greens for garnish

2 ½ cups boiling vegetable or chicken stock

6 Tb hemp hearts

½ tsp Celtic sea salt

1 tsp ground cumin

Fresh Pepper to taste

Bring stock to a boil, in a small saucepan. Put all ingredients into a blender and puree until smooth and creamy.

Taste to adjust seasonings. Serve in a bowl garnished with very thinly sliced scallion greens.

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Dinner

Main Meal Cooked

Zucchini “Pappardelle” with Pesto

Traditionally pappardelle are large, broad, flat pasta noodles, similar to

wide fettuccine. The name derives from the verb "pappare", to gobble up. In this recipe we are making the “pappardelle” with zucchini instead

of flour and topping it with a dairy free pesto.

4 servings

For the pesto sauce:

2 cups well-paced basil (or arugula if you want something spicy) ½ cup olive oil

3 medium cloves of garlic ¼ cup pine nuts or walnuts

½ tsp Celtic sea salt 4 Tb nutritional yeast

Add all the ingredients to a food processor adding only half the oil Process until well incorporated

With the processor running slowly pour in the remaining oil If you need more liquid add in a little more olive oil 1 Tb at a time

Store any left over in the refrigerator in an airtight container. Smooth out the top and drizzle enough olive oil to cover the pesto. It will keep

about 4 days. You can store it in the freezer in a zip lock bag pressing out as much

air as possible. It will stay about 3 months.

For the zucchini ribbons:

4-6 zucchini 2 Tb extra virgin olive oil

Using a mandolin, work around the zucchini, making thin slices until

you get down to the seeds and stop. With each slice, you’ve created one strip of pasta.

Heat the olive oil on medium low in a sauté pan. Add the “pasta” and toss gently for 2-3 minutes until it is just tender.

You may have to do this in batches. Don’t overcrowd your pan. Stir in enough pesto sauce to just coat the noodles. Serve.

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Indian Cauliflower Fried “Rice” adapted from Urban Poser

In this dish I use cauliflower instead of rice. It is flavored with Garam

Masala, a flavorful Northern India curry blend of coriander, cardamom,

cumin, cinnamon and other spices. You can make it yourself with this recipe, buy online or in a spice store. Ghee provides an authentic Indian

flavor but coconut oil is good too.

Gluten Free, Dairy Free, Vegan, Paleo

4 servings

3 Tb ghee or coconut oil 1 small cauliflower head, grated (4 cups)

1 medium yellow onion, diced (1 cup) 3 cloves of garlic, minced (2 teaspoon)

1 whole jalapeno, seeded and diced 2 medium sized carrots, diced (1 cup)

1/2 cup frozen baby peas

10 cherry tomatoes, cut in half 1/4 cup scallions chopped

1/2 tsp brown mustard seeds 1 1/2 tsp ground coriander

2 tsp Garam Masala 1/2 tsp turmeric powder

2 tsp fresh ginger, peeled & grated 1/2-1 Celtic sea salt (will vary if the masala powder is salted or not)

Fresh black pepper Chopped cilantro

Lemon wedges

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Grate the cauliflower with a hand grater. You can also use a food

processor but I find it has a wetter, less "rice-like" consistency. Prep the rest of the ingredients as listed above.

Mix together the spices in another small bowl and set aside. Heat a large heavy bottom sauté pan over high heat. Add 1

tablespoon of the oil/ghee then add the cauliflower. Toss it in the oil then spread it out in a thin layer as evenly as possible. Spreading out

the cauliflower and cooking it at a high heat like this keeps the cauliflower from steaming itself and getting soggy, and produces a

very "rice-like" texture. Turn the burner up to high. Allow cauliflower to fry till it starts to

brown a little then stir it around, again spreading it in a thin layer. Do this a couple of times until the cauliflower starts to get brown

and black flecks all over it, almost like it has been grilled.

Transfer to a large bowl and place the sauté pan back on the heat, turning the heat down to medium.

Add another tablespoon of oil to the sauté pan, add the onion and jalapeño pepper. Cook until the onion becomes soft and

translucent, 3-4 minutes. Add garlic and ginger, sauté 2 minutes until fragrant.

Add the carrots to the sauté pan and cook until the carrots begin to soften.

Rinse the peas and add to the vegetables. Remember to keep spreading out the mixture and allowing it to fry

and brown. Stir & toss often till the veggies are cooked through and browned slightly. Transfer to the bowl with the cauliflower.

Return the sauté pan to the heat and add the last tablespoon of oil and the spice mixture

Fry the spices in the oil for 30 seconds to 1 minute or until the

mustard seeds begin to pop. Stir often so the spices do not burn. Add the tomatoes and scallions to the pan, coat evenly with the spices.

Add the rest of the vegetables and mix to coat with the spices. Continue to cook the whole mixture on high for about 2-3 more

minutes to allow the flavors to blend and the "rice" to brown a little more.

Taste for salt. Top with fresh cilantro and lemon wedges squeezed on top.

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Vegan Tacos with “Mushroom Meat”

Instead of using any type of beans or nuts for these tacos I used Portobello

mushrooms. Since Portobello mushrooms tend to absorb quite a lot of oil when cooking I water sautéed them, no oil needed.

Plan in advance by soaking the cashews and the sundried tomatoes. They need to soak at least 2 hours. If you soak them in the morning they will be

perfect for dinner.

Yield: 4 tacos Vegan, Gluten-Free, Nut-Free (except the “sour

cream”) Paleo. Bean-Free, Grain-Free

For the Mushroom Filling

4 cups Portobello mushrooms, stems removed, chopped

¼ cup water

1 tsp dried oregano

1 Tb balsamic vinegar

1 clove garlic, chopped

3/4 c red peppers

3/4 c yellow peppers

1 Tb cumin

¼ cup sundried tomatoes soaked in water for 2 hours

1 Tb chili powder

½ tsp Celtic sea salt

¼ tsp cayenne pepper (optional if you like it spicy)

½ cup chopped cilantro

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Heat the water in a sauté pan. Add the oregano, garlic and

mushrooms. Bring the water up to a simmer.

Cover and simmer on medium low for 4 minutes.

Add the peppers and sundried tomatoes. Simmer on medium for 3-4

minutes until vegetables are just tender. If the water has already

evaporated add a few tablespoons more.

Add the cumin, chili powder, salt and cayenne.

Cook 2 minutes more until the water is evaporated.

Add in the cilantro

Create your wrap with toppings of your choice

Finish with Vegan Sour Cream unless you want to go nut-free

For the Wraps and Toppings (choose the toppings you like)

Lettuce wraps - 4large romaine or Butter lettuce leaves

¼ of a red onion, thinly sliced Cashew Sour Cream (recipe below)

Diced tomatoes or salsa

Green onion Fresh lime juice, for garnish

Sliced avocado Hot sauce

Cilantro

Vegan Sour Cream

1/2 cup raw cashews, soaked

¼- ½ cup water, as needed 1/2 tsp fresh lemon juice

1/2 tsp apple cider vinegar 1/4-1/2 tsp Celtic sea salt, to taste

Place cashews in a bowl and cover with water. Soak for a minimum of 2 hours, preferably overnight or for 8 hours

Drain and rinse the cashews and place in the blender.

Add water, lemon, vinegar, and salt. Blend on high until smooth. You will probably have to stop and scrape down the blender now and then

or add a touch more water to get it smooth. Once it's smooth, taste and adjust seasonings. Transfer into a small

container. The cream will thicken up as it sits.

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Main Dish Raw

Cauliflower Tabouli

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

1/2 head cauliflower (about 4 cups) 1 cup fresh flat-leaf parsley leaves, chopped

½ cup fresh mint leaves, chopped 3 scallions, thinly sliced (about ½ cup)

1 cup cherry or grape tomatoes, quartered or halved 1 medium cucumber, peeled, seeds removed and diced (1 cup)

1 carrot chopped in a food processor into little pieces or shredded

1 Tb finely grated lemon zest, from an organic lemon

3 Tb fresh lemon juice 5 Tb extra-virgin olive oil

1 1/2 tsp ground cumin 1 tsp Celtic sea salt

¼ tsp black pepper

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Cut the stems off of the cauliflower. Grate florets on large holes of a

grater or process in a food processor until you get grain size pieces. I like hand grating, it makes it dryer, more like bulgur.

Transfer to a large bowl and add the parsley, mint, scallions, tomatoes, cucumber and carrots.

In a small bowl, whisk together the lemon zest, lemon juice, oil, cumin, salt, and pepper. Pour the vinaigrette over the vegetables and

toss. Let stand at least 15 minutes to blend the flavors. Serve cold or at room temperature.

Dress only what you are eating. The vegetables will stay one day in the refrigerator without the dressing but once dressed they get soggy

after a few hours. Serve with Cilantro Tahini Dressing

Tomato, Kale and Basil Pumpkin Seed Napoleons

Yield: 4 Servings

For the Basil Pumpkin Seed Pate

1 1/2 cups pumpkin seeds, soaked four hours or more, rinsed, and

drained

2 Tb lemon juice

1 tsp apple cider vinegar

½ tsp Celtic sea salt

1 Tb Dijon mustard

Black pepper to taste

1 clove garlic, minced

1/3 cup fresh basil, tightly packed

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Place all the ingredients except the basil in a food processor

Process, scraping down the sides of the bowl when necessary, until

you get an even texture

Add a thin stream of water (3-4 Tb) until the mixture is taking on a

totally smooth, spreadable texture.

Add in basil and pulse until it’s well combined.

Set pumpkinseed pate aside. For the cleanse sample menu refrigerate

half the pumpkin seed mix for the next day.

For the Kale

4 cups curly kale, stems removed, chopped into small pieces

1 1/2 Tb olive oil

2 Tb lemon juice

1 tsp Dijon mustard

1 tsp raw honey

1/4 tsp Celitc sea salt

Place half the chopped kale into a medium sized bowl. For the cleanse sample menu save the other half for the next day.

Whisk together the oil, lemon juice, mustard, honey, and salt together. Pour over half the dressing over half the kale and massage well, until

the kale is wilted and well dressed. Save the other half of the dressing for the next day.

Assembly 2 large heirloom or beefsteak tomatoes (use 4 if making the full batch)

¼ cup sauerkraut

To assemble napoleons, slice the tomato into 1/2 inch slices. Layer one slice on a plate, spread a few tablespoons of the

pumpkinseed spread over the tomato, cover with a layer of kale, then a layer of sauerkraut and repeat until you get to a desired height

End with a single layer of tomato on top Garnish with a basil sprig

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Sweet and Spicy Kale Pad Thai 4 servings

Sauce Ingredients

½ cup almond butter ½ cup water

1 Thai chili or Serrano chili, seeded and minced 3 Tb lime juice

2 Tb wheat free tamari 1 Tb fresh ginger, minced

1 tsp garlic, chopped 1 Tb shallots chopped

4 drops liquid stevia (optional) 1 tsp toasted sesame oil

Vegetable Ingredients

2 cups green cabbage, very thinly sliced (1/4 of a medium cabbage) 2 cups kale, stems removed, thinly sliced

1 zucchini cut into ½ x 1 ½” strips (1 cup)

1 yellow squash cut into ½ x 1 ½” strips (1 cup) 1 red bell pepper, seeded and cut into thin strips (1 cup)

¼ red onion, thinly sliced (1/4 cup) ½ cup chopped cilantro

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Blend all sauce ingredients together in a blender until smooth. You can

adjust the peppers according to your own taste. One chili pepper will make it slightly spicy. You want the sauce to be quite spicy. The flavor

will be less hot when you put it on the vegetables Mix all the vegetables except the cilantro together in a large bowl. Mix

in the cilantro Add enough sauce to coat the vegetables about 3/4 of the batch*.

Toss vegetables in the sauce. Serve with a little extra sauce drizzled on top

*Note: If you plan to serve this dish over 2 days toss only half the

vegetables with the sauce. Save the vegetables and sauce separately. The next day mix them together.

Raw Nori Rolls

4 rolls – 2 servings

4 sheets nori seaweed

3 cups raw “rice” (click for recipe) 1 avocado peeled and cut into thin slices

1 carrot julienne

½ cucumber seeded and cut into thin strips ¼ cup fresh basil or mint (optional) leaves cut in half

½ cup raw sauerkraut squeezed dry Wheat free tamari

Wasabi powder dissolved in water to make a paste

Place 1 sheet of nori on a sushi mat or cutting board. Spread ¼ of the raw rice evenly on top of the nori leaving 1” of

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

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

the avocado, carrots, cucumber, basil and sauerkraut. Leave a space of nori at the bottom to wrap around the vegetables.

Roll the nori from the bottom up as tightly as you can. If you have a tatami mat like in the picture it is a little easier, if not use a

paper towel or napkin. Spread a little of the wasabi paste along the top edge to seal the

roll. Using a very sharp knife, cut into 6 pieces

Serve with tamari and wasabi in a small bowl for dipping

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Side DishesDishes

Raw Rice

2 servings = 3 cups

4 cups cauliflower

1/2 cup pine nuts

1 Tb dark sesame oil

1 Tb lemon juice

1/2 tsp Celtic sea salt

Put the pine nuts into a food processor. Pulse a few times until they

look like little pebbles

Add the cauliflower and pulse until they look like rice

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

Water Sautéed Spinach with Garlic

2 servings

1 garlic cloves, minced

4 cups spinach

Celtic sea salt & pepper 1 Tb extra virgin olive oil

Put ½ inch of water in a medium sauté pan over high heat. Bring to a boil.

Add garlic, turn down to medium-hihg 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, about 3 minutes

Top with olive oil Serve.

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Stir Fried Baby Bok Choy

2 servings

1 Tb gluten free soy sauce

1 Tb rice wine vinegar

½ Tb dark sesame oil

1 tsp coconut sugar or honey

1 Tb finely chopped or grated gingerroot

1 clove garlic, finely chopped

1 Tb coconut oil

½ pound baby bok choy (about 2 or 3)), trimmed and thinly sliced

4 scallions thinly sliced

Pinch chili flakes

Pinch of salt

In a medium bowl, whisk together soy sauce, vinegar, sesame oil, and sugar

Heat a large skillet and add coconut oil. Once the oil is really hot add

the bok choy and cook 1 minute.

Stir in the scallions and chili flakes; cook, tossing frequently until bok

choy and scallions are tender, about 1 minute.

Stir in the marinade and a pinch of salt. Move vegetable mixture to the

border of the pan. Add ginger and garlic to center of pan and cook,

mashing lightly, until fragrant, about 30 seconds.

Stir together with the vegetables. Serve immediately.

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Grilled Onions

This grilled onion recipe is quick, easy and delicious.

2 -4 servings

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

1 Tb olive oil

Celtic sea salt

Freshly milled black pepper

Heat an outdoor grill on medium Brush Vidalia onion slices on both sides with olive oil.

Season with salt and pepper.

When fire is ready, place onion slices on grill. Grill for 3-4 minutes checking to make sure they don’t burn.

Carefully turn and grill other side. Take your time and grill them slowly. When onions are cooked, carefully transfer them to serving

platter.

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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.

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

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Quinoa with Mushrooms

¾ cup quinoa

1 ½ cup water

2 Tb extra virgin olive oil

½ large Spanish onion chopped

2 cloves garlic minced

½ tsp Celtic sea salt

4 cups sliced baby Porta Bello mushrooms

Fresh Pepper

Prepare the quinoa (this can be done in advance)

Rinse quinoa and drain in a fine strainer.

Bring water to boil in a medium sauce pan

Add quinoa, cover return to a boil, turn down to low.

Cook 15 minutes. Let sit 5 minutes

Prepare the mushrooms

Heat oil on medium low. Add onion, garlic, salt and mushrooms.

Cover.

The mushrooms will give off lots of liquid. Stir occasionally.

Cook until the liquid has been absorbed and the mushrooms are

tender, about 7 minutes. Turn off heat.

Add quinoa. Stir to combine evenly.

Taste for salt. Grind a little pepper on top.

Serve warm or at room temperature. This will keep for 4 days in the

refrigerator.

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Snacks

Juice

Green Lemonade

2 servings

8 stalks organic celery

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

1 organic apple (green or Fuji), chopped

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

Put all vegetables through the juicer

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

It is better to drink it immediately but if that is not possible put your juice in a glass jar with an airtight lid and fill it to the very top. There

should be a minimum amount of air in the jar as the oxygen in air (air is about 20 percent oxygen) will "oxidize" and damage the juice

Lime Green Juice

Yield: 18 - 24 oz

3 - 4 large romaine leaves

Handful of cilantro ¼ lime, peeled

3 stalks celery 1 green apple

1 cucumber

Prep and wash all produce. Juice and serve.

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Green Aloe Vera Healing Juice

This is a blood purifying juice that is a gentle diuretic. The aloe vera juice,

dandelion d greens and red cabbage, will cleanse your digestive system and leave your skin radiant.

Yield: 16 oz

½ cup of aloe vera juice ¼ small head of red cabbage

1 green apple 2 celery stalks

1/2 large cucumber or 1 small Handful of spincah

Handful of parsley 1 lime, peeled

Prep and wash all produce. Juice all ingredients.

Stir in the aloe and serve.

Watermelon Green Juice

This rejuvenating watermelon and green juice is the perfect fusion of

summer flavors. The sweetness of the watermelon balances out the

greens.

Yield: 24 oz.

2 cups watermelon Handful of romaine or kale

2 large cucumbers 2 stalks celery

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

Prep and wash all produce and juice.

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

will just fly right through.

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Spicy V8 Juice

This is a savory juice with a little spice. When I was a child we use to drink V8 from the can. This juice is reminiscent of that juice but much

fresher. If you don’t like spice leave out the jalapeno pepper for a savory tomato vegetable juice.

Yield: 16 oz.

2 medium tomatoes 2 celery stalks

½ cucumber ½ zucchini

½ green bell pepper

1 large carrot 2 cups kale (or other green leafy vegetable)

½-1 jalapeno pepper, seeded Celtic sea salt, ground black pepper

Prep and wash all produce. Juice; Add sea salt, ground black pepper, to taste.

Serve.

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Homemade Snacks

Paleo Fruit Sorbet

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

peaches, blueberries, strawberries and mango at different times. My

favorite is blueberries. It is simple to make.

2-4 servings

2 cups frozen fruit

½ cup full fat coconut milk

3 Tb sweetener, maple syrup or honey

1 tsp vanilla extract

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

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

Freeze for 15 minutes Serve

Store in an air tight container

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Easy Kale Chips

KALE is a super food. Eating kale is like putting a rain forest into your body. Kale

has more nutrients for fewer calories than almost any other food. It has the

highest amount of antioxidants of any vegetable. Kale is strongly anti-

inflammatory, high in fiber, low cholesterol.

1 head of kale

2 Tb olive oil

1tsp salt

¼ tsp cayenne (optional if you like a little heat)

Preheat oven to 425 degrees

Wash kale dry thoroughly by spinning in a salad spinner or wrapping in a towel.

Remove stems cut or tear into medium pieces

Place a little olive oil in a bowl, dip your fingers and rub a very light coat of olive

oil over the kale. Really rub so the entire leaf gets coated

Sprinkle with salt and cayenne. Mix

Place on a shallow baking sheet, no need to oil the pan

Roast 4 minutes or until it starts to turn a tiny bit brown. Turn it over and roast

with the other side up about 4 minutes more. Be careful it does not burn. They

should be crispy.

, salt, pepper and olive oil Process to a paste (you may need to add a little water)

Taste to for salt Serve or store in refrigerator. It will keep about 4 days

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Beverages

Matcha Hemp Latte

Matcha is a green tea full of catechins, which have been linked with

cancer prevention, weight loss and heart benefits. Matcha Green Tea is a fine powdered form of shade grown green tea leaves. Because it is a

powder you consume the entire leaf and your body gets more benefits from its nutritional properties than traditional brewing. It is helpful to

have a mini whisk to make it but you can use a fork. Green tea does contain caffeine that might give you a little buzz if you are not use to it.

It is a great coffee replacement.

Hemp is one of nature’s richest forms of complete protein. It is considered to be hypo-allergenic and is easily digested.

Yield: 1 serving

1 tsp matcha green tea powder 1 cup boiling water

1/4 cup fresh hemp milk (recipe below) 6-12 drops of liquid stevia

Place matcha powder into a cup.

Whisk in the boiling water to dissolve the tea Whisk in the hemp milk until frothy

Enjoy!

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Coconut Lime Splash

1 ½ coconut water 2 Tb fresh squeezed lime juice

2 slices of organic cucumber 1” thick

Mint for garnish Stevia to taste

Mix all the ingredients together

Serve over ice

Cherry Water

Drinking water is essential for good health. There are infinite possibilities to create to make your water more interesting. In this recipe I used cherries

but you can use any berry or herbs you like.

Yield: 3 cups

3 cups water

5 cherries rinsed and pitted 3 mint leaves rinsed and torn

1 slice of lemon, seeds removed

Combine all ingredients in a large glass jar. Using the back of a spoon or your stone pestle, smash the ingredients

together in the water so they begin to release their flavor.

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

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

Save the fruit for your smoothies.

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Watermelon Cooler

Watermelon juice is good for you. It’s high in vitamin A, vitamin C and

potassium. It’s about 92% water, so it’s plenty hydrating, too. Drink this

before eating any food not after your meal.

2 servings

4 cups cut up seedless watermelon

4 fresh or frozen strawberries

2 mint leaves

A few drops of setvia (optional)

½-1 cup cold water

Put all ingredients except water into the blender.

Blend adding enough water to get desired consistency. Pour into a glass and serve.

A few more things…

Some people will like this better strained through a nut milk bag or cheesecloth, but I prefer it straight from the blender.

If you let the juice sit, it will separate, stir to recombine it.

You can make it without the strawberries, just straight watermelon.

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Basics

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

this program.

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

guidelines:

Start with milder greens – cucumbers, romaine, celery as the

foundation Don’t use too many of the dark greens like arugula, kale, broccoli,

parsley as this will make the juice too strong and unpleasant to drink

Add some sweet vegetables or low sugar fruits – carrots, apples, lemons, limes, beets, tomatoes

Spice it up with ginger, hot peppers Experiment and enjoy

Almond Milk

Yield: 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, nutbag or fine

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

four days.

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Hemp Milk

Yield: 4 cups

1 cup shelled hemp seeds

3 cups filtered water

Blend hemp seed and water together in a high speed blender for 3 minutes.

Store in a glass container in the refrigerator for up to 5 days.

Vegetable Stock 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.

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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

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.

Quinoa 1 cup quinoa

2 cups water

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

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

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

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

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

liquid.

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Millet

Yield: 3 ½ - 4 cups cooked millet

1 cups millet 2 cups water or stock

Pinch of sea salt

Rinse millet with cool water in a strainer and place in a sauté pan over medium heat. Gently stir the millet until it starts to give off a nutty

aroma and the grains start jumping around. Be sure it doesn’t burn. If it starts to burn remove it from the heat and stir, return to the heat on a

lower flame. The reason we toast the millet is so the outside of the grain will not turn to mush before the insides cook enough to lose their crunch

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

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

Turn off heat and let stand covered for 5 minutes.