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Fall Clean Up Cleanse

“In the process of letting go you will lose many things from the

past, but you will find yourself.” - Deepak Chopra

Autumn is a time of harvest when we gather the colorful fruits and

vegetables for winter storage. Pumpkins and squashes are symbols of

bounty. We also store wood for the fire and get out our warm clothes for the

colder, darker days of winter. Fall is a time of organizing your life for the

winter season ahead and coming more inside your body and mind to reflect

on your life. It is also a time to let go. Just as the trees let go of their

leaves, it’s a good time to let go of the physical and mental toxins that don’t

serve your highest good.

As you clean up in what is naturally shed in fall you prepare yourself for the

holidays and the cold months ahead. It’s your time to savor the abundance

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

on the health of two of your major organs of elimination – the lungs and the

colon.

By supporting these organs you tap into your innate ability to replenish and

renew yourself and your immunity for the winter months. I have designed

this cleanse to scrub and reboot your colon while restoring your body’s

natural ability to detoxify. You can shed years of built-up acidic toxins and

debris that are slowing you down and impacting your energy. Mostly you’ll

savor the delicious meals that simultaneously entice, fulfill and cleanse your

system. The alkaline foods in this cleanse lower the acidity in your body and

bring you back into balance. Seasonal cleansing is one key to restoration.

It’s your ticket to a thriving body.

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Joseph Campbell

“We must be willing to let go of the life we’ve planned to have the life that is waiting for us.”

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Daily Protocol Fall 2016

Drink CCF tea and water throughout the day in addition to what is listed here to stay

properly hydrated. Do the “4 Square Breathing” before each meal to calm your system

and improve digestion. Snack to support your blood sugar. You do not want to go hungry

nor do you want to eat too much. Stop eating when you are 80% full leave, 20% empty

for digestion. Don’t top off your tummy. Rest if needed! Include 8 ounces of the Green Tonic with one of your meals daily

Have one serving of the Beet Apple Tonic daily

Wake Up Lunch 12 oz water with 2-4 oz aloe vera 8 oz water with lemon juice 15 minutes before lunch

Body brushing before shower 4 Square Breathing Process Quick and Easy Ayurveda Oil Massage Lunch Sun Salutations 2-10 or 2-4 Tb fermented vegetables

Tapping Into Gratitude 5-10 minute walk to help digestion

Pre- Breakfast Mid-Afternoon 8 oz water with juice of 1 lemon (2 hours after lunch) Latte or Tea with 1 scoop Collagen snack (optional)

Breakfast Dinner (by 7pm)

(1-2 hours after pre-breakfast) 8 oz water with 1 Tb apple cider Morning meal vinegar 15 minutes before dinner 1 probiotic 4 Square Breathing Process 1 tsp Chlorella (optional) Dinner

2-4 Tb fermented vegetables

Mid-Morning

(2 hours after lunch) Evening

Snack (optional) Alkaline Bath Chant -Mantra for Intuitive Knowing

Drink CCF Tea Bed Time (by 10pm if possible)

Throughout The Day 2 Triphala caps

Chamomile Peppermint Tea w/collagen

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“When gratitude replaces judgment, peace spreads

throughout your body, gentleness embraces your soul and wisdom fills your mind ” Neale Donald Walsh

“Being grateful for your health ensures that you will continue to receive more health to be grateful for, and at

the same time it eliminates stress and tension in your body and mind” Rhonda Byrne

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Sample Menu

Below you will find 5 days of meals. There is a Shopping List and Sample Menu

Recipes handout to go with this menu plan on your landing page.

These are guidelines to show you what 5 days of your cleanse could look like. The

main meal of the day is at lunch for a deeper cleanse. In this Sample Menu we are

moving into lighter foods as the week progresses for a deeper cleanse. You don’t

have to follow this exactly but you can if you want. You decide what is best for

your body. This Menu is here to follow or use it to inspire your own individual

plan. Most importantly enjoy it!

These recipes are written for 2-4 people. In this menu you cook once and eat

twice. Left overs are used the next day so you have less to cook. The food is

delicious, you can share it with your family even if they are not doing the cleanse

with you. This is not a calorie restrictive program, make additional dishes if

necessary.

I included possible snacks in the menus but they are optional and not included in

the shopping list or recipes. They are written in as guidelines.

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Sample Menu Fall 2016

Day 1 Day 2 Wake up: aloe vera/water drink Wake up: aloe vera/water drink Pre-breakfast: Matcha Latte Pre-breakfast: Matcha Latte

Breakfast: Pumpkin Chia Pudding Breakfast: Detox Blue Green Smoothie Snack: (optional) handful of Brazil nuts Snack: (optional) Sea Snax* Lunch: Green Tonic, Zucchini Black Lunch: Green Tonic, left over Black Bean

Bean Burgers on mixed greens Burgers with left over Brussels Sprouts Miso Tahini Dressing 2 Tb sauerkraut Miso Tahini Dressing 2 Tb sauerkraut

Snack: (optional) Apple w/almond butter Snack: (optional) kale chips* Dinner: Thai Butternut Squash Soup Dinner: Cleansing Turmeric Veg Soup Roasted Brussels Sprouts w/Cumin Baked Sweet Potato

2 Tb sauerkraut, Beet Apple Tonic 2 Tb sauerkraut, Beet Apple Tonic

Day 3 Day 4

Wake up: aloe vera/water drink Wake up: aloe vera/water drink Pre-breakfast: Matcha Latte Pre-breakfast: Matcha Latte

Breakfast: Pumpkin Chia Pudding Breakfast: Pear Coconut Green Smoothie Snack: (optional) handful of Brazil nuts Snack: (optional) Sea Snax*

Lunch: Green Tonic, Spaghetti Squash Lunch: Green Tonic, left over Spaghetti w/Kale, 2 Tb sauerkraut, Squash w/Kale, 2 Tb sauerkraut

Snack: (optional) crudité/with Tahini Snack: (optional) crudité with Miso Tahini Dinner: Left over Turmeric Veg Soup Dinner: Left over Butternut Squash Soup Baked Acorn Squash Baby Bok Choy and Shitakes

2 Tb Sauerkraut, Beet Apple Tonic 2 Tb Sauerkraut, Beet Apple Tonic

Day 5 Wake up: aloe vera/water drink Pre-breakfast: Matcha Latte

Breakfast: Pear Coconut Green Smoothie Snack: (optional) Sea Snax*

Lunch: Green Tonic Left over Baby Bok Choy or Steamed Broccoli with Miso Tahini Dressing, 2 Tb sauerkraut

Snack: (optional) kale chips* Dinner: Leek and Cauliflower Soup

2 Tb sauerkraut, Beet Apple Tonic

*Available in natural foods stores

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Jack Kornfield “The knowledge of the past stays with us. To let

go is to release the images and emotions, the grudges and fears, the clingings and

disappointments of the past that bind our spirit”

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Colon Support

In this program you are using two tonics and one tea to support your

detoxification. As we hone in on a high fiber diet that will scrub the intestinal wall

of any congestion we are also working on thinning the bile, which will contribute

to stronger digestion and enhanced natural detoxification in the long run. For this

we take the Beet Tonic.

The second tonic you will make is something between a soup and a smoothie. It is

based on Dr. Henry Bieler’s original detox green drink. The purpose of the Green

Tonic is to rejuvenate your digestion. It’s chock-full of vital nutrients that are

made accessible by steaming and blending of the vegetables. His famous broth is

rich in potassium and sodium, alkalizes the body, and supports the liver and the

adrenal glands. It also helps the pancreas control blood sugar.

The CCF (Cumin Coriander Fennel) tea is a three spice Ayurvedic tea GREAT for

digestion, weight loss, mental clarity and detoxification. It calms and soothes

inflammation, helps with protein digestion and assimilation, and it can also train

your pancreas to produce more of its own enzymes.

CCF Tea – Cumin Coriander Fennel Tea

Beet & Apple Tonic

Green Tonic – Biegler’s Broth

Chamomile Peppermint Tea (nighttime beverage)

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Breakfast

When you wake up in the morning you need liquid to hydrate your body. Your

breakfast will come in 2 parts. The first is the morning latte to stabilize your blood

sugar. An hour or so later you will have your morning meal. It is good to wait

until you are hungry to put solid food into your system; this helps you listen to

your body. We are socially conditioned to eat by the clock, but it is not necessarily

what your body wants. Listen to your body, notice when you’re hungry. Pay

attention to how you feel in your body. I hope you enjoy this delicious

introduction to the realm of warm and nourishing morning latte’s.

Beverages Matcha Latte

Coffee Alternative Latte

Turmeric Golden Elixir

Cacao Maca Latte

Rooibos Chai

Smoothies Other Breakfast Options Detoxifying Blue Green Smoothie Pumpkin Chia Pudding Alkaline Blueberry Smoothie Sweet Potato Breakfast Pudding Apple Pie Smoothie Apple Pumpkin Porridge Pear Coconut Green Smoothie Almond Cinnamon Chia Pudding

Alkalizing Green Smoothie Grain Free Breakfast Porridge Sunflower Pumpkin Seed

Breakfast Bars

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Lunch

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

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

maintain your energy through the afternoon. During your cleanse aim to make

lunch your biggest meal of the day. This might require a mental shift. While

aiming to make lunch your most substantial meal, I still advise eating in

moderation. Eat until you are satisfied rather than full. Eat the midday meal in a

relaxed and calm manner away from your desk or computer. Take 10-15 minutes

after the meal to digest or take a leisurely walk on your way back to work. You

may notice your afternoon sleepiness has been replace by a surprising amount of

afternoon clarity.

Lunch can be either a main dish or if you prefer a vegetable dish with a side of

beans, or tempeh. Having a main dish is not required.

Main Dishes Vegetables

Black Bean Zucchini Burgers Roasted Brussels Sprouts w/Cumin

Wild Mushroom Stew Coriander

Carrot Falafel with Tahini Sauce Baby Bok Choy with Shitakes

Spaghetti Squash w/Kale & Sundried Cauliflower Mash “Potatoes”

Tomatoes (optional chick peas) Smoky Roasted Butternut Squash

Lemon Garlic Swiss Chard Almond Herb Crusted Acorn Squash (optional white beans) Sautéed Tempeh

Pan Steamed Broccoli with Garlic

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Dinner

What and when you eat makes a huge difference in how you feel and function.

As the sun goes down the hormones that fuel your body’s metabolism also slow

down. For this reason, a smaller dinner eaten before 7pm will support your

detoxification and your inner balance. The recipes are designed to nourish and

satisfy you as you wind down the day. I encourage you to share these meals with

your family or friends. Put your food on a smaller plate for yourself, sit down

(with others if possible) and enjoy your meal eating slowly with appreciation and

gratitude. Honor your connection to the food and one another. Be mindful as you

chew your food fully and savor the taste, texture and smell of each bite. Enjoy the

quiet at the end of the meal as the day is coming to an end.

Have a nice warm soup, vegetable dish or salad. Soups have lots of nutrients and

are a perfect meal during your cleanse.

Soups Salads

Thai Butternut Squash Soup Chlorella Guacamole Broccoli Mushroom Soup Mixed Green Salad Cleansing Turmeric Vegetable Soup Radicchio and Cauliflower Salad

Leek & Cauliflower Soup Massaged Kale Salad with Split Pea Vegetable Soup Pomegranate Seeds

Escarole and Cannellini Bean Soup

Dressings Miso Tahini Dressing Cumin Sunflower Seed Dressing Avocado Shallot Dressing Lemon Parsley Dressing

Hemp Ranch Dressing Basic Vinaigrette

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Snacks

Snacking may or may be not be necessary on your cleanse. It is important to pay

attention to your blood sugar and hunger. Even though we are lightening the load

and consuming less food this week it is important to eat when you are hungry.

You don’t want to feel weak. This cleanse is not about deprivation. Cleansing is

different for everyone so notice your energy, hunger and snack if you need to. The

snack suggestions are here for your enjoyment; you can use them at your discretion

but don’t overdo it. Stay hydrated to keep your energy level up. Listen to your

body, if you need the snack, have it, enjoy it.

Snacks & Treats Sea Salt and Vinegar Kale Chips Turmeric Truffles

Instant Miso Soup

Store Bought Snacks Store Bought Beverages

Sea Snax KeVita Sparkling Probiotic

Raw Kale Chips Coconut water

Go Raw - Raw Flax Crackers

Pumpkin, Sunflower Seeds, Brazil nuts

Gopal's - Power Nori Wraps

Basics

This section will give you directions and recipes for some of the basics you may

need for this program.

Basics Bone Broth Hemp Milk

Alkaline Vegetable Broth Winter Squash and Sweet Potato Almond Milk Beans

Colon Support

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Recipes Colon Support

CCF Tea - Coriander, Cumin and Fennel (adapted from The Whole Journey)

Sip 1- 1½ cups during the day.

Makes 3 cups

1/2 teaspoon whole coriander seeds

1/2 teaspoon whole cumin seeds

1/2 teaspoon whole fennel seeds

3 cups room temperature filtered water

Grind together coriander, cumin and fennel (CCF) seeds in a mortar and

pestle or a coffee grinder.

Bring water to a boil without covering the saucepan.

Add the ground CCF mixture.

Reduce heat to low and let it simmer uncovered for 3-4 minutes to infuse

flavors and nutritive properties.

Strain and let it cool completely

Add lemon or lime and raw honey if desired.

Chill if you like cold beverages. I personally find it more soothing warm.

Can be made in bigger batches. It will keep for 3 days in the refrigerator.

Colon Support

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Healing Benefits of CCF Tea

Cumin, coriander and fennel tea (aka CCF tea) has long been revered as an

Ayurvedic method to improve digestion. It calms and soothes inflammation, helps

with protein digestion and assimilation, and it can also train your pancreas to

produce more of its own enzymes!

This tea is GREAT not only for digestion but also for weight loss, mental clarity, and

detoxification.

These 3 seeds are incredibly therapeutic for you!

Cumin Seeds

Cumin is well known for its positive effects on digestive health and its ability to

cleanse and detoxify the body.

Benefits include:

Supports the pancreas, helps digest protein

Reduces gas, indigestion and cramps

May help absorb minerals from the intestines to prevent deficiency

Eliminates toxins and congestion from body (and mind)

Coriander Seeds

This is the seed of the cilantro leaf. It is small and round. This is a very balancing

seed that cools and calms the GI tract.

Benefits include:

Reduces heat or acid in the stomach

Decreases congestion Calms the digestive system

Helps alleviate joint pain Improves skin irritation or rashes

Fennel Seeds

This seed is a cousin to Anise and Dill and is cylindrical in shape. Fennel seed is

often chewed at the end of an Indian meal to support digestion. Growing up in a

100% Italian family, we used to eat fresh fennel in between courses during big

Sunday dinners to cleanse our palate and support the digestive process.

Benefits include:

Relieves bloating, gas, and cramping

Calms the mind and improves mental clarity

Colon Support

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Beet Apple Tonic

The Beet Apple Tonic is to be eaten daily. Aim for 1 beet and 1 ORGANIC green apple daily, taken with meals. Make it each day or every other day. It will keep for

24 hours in the refrigerator. The Beet Apple Tonic can be eaten as a side dish or topping to an entrée, soup or steamed or raw veggies.

1 organic red beet, peeled 1 organic green apple, DON’T PEEL

juice of ½ lemon 1 teaspoon grated ginger (optional)

Grate beet and apple. Toss with lemon and enjoy

Information about the Beet Apple Tonic

In this cleanse we are on a high fiber diet that will scrub the intestinal wall of any congestion that may have built up over time. We are also working on thinning the bile, which will contribute to stronger digestion and enhanced natural detoxification

in the long run.

Beets Beets are a sweet, fall harvested root, making them perfect for our cleanse. Because beets also decongest the liver and move the bile they are improve

digestion. They are some the best bile-thinning agents known. Beets are also lymph movers

Beets are a powerhouse of anti-inflammatory antioxidants, liver protection and

anti-cancer agents that support healthy lymphatic function. Apples

Apples thin the bile and detox the gut wall. Apples contain 2 important ingredients malic acid and pectin. Malic acid not only thins the bile, but it actually helps dilate

the bile ducts and the livers biliary tube, which will be used as pathways for detoxification in this cleanse as well as in daily life when we reset your body’s ability to detox naturally and constantly.

Apple pectin is a great detoxifier of the gut wall resulting in significant and

beneficial changes to gut microbes. Apples are high in procyanidins which reduce immune disorders such as allergies

and autoimmune diseases through the lymphatic system.

Studies have shown many constituents in apples and apple skin actually lower blood sugar. This is one reason why the whole fruit is best.

Colon Support

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Green Tonic (Bieler’s Broth)

This healing green tonic is something between a soup and a smoothie. Have

one 8 ounce serving of this each day. It can be had at any meal. This recipe is enough for the 5 days of the cleanse.

Makes about 5 - 8 ounce servings

2 1/2 cups filtered water

2 cups string beans

1 cup celery, chopped (about 3 stalks) 2 ½ cups zucchini, chopped (about 2 medium)

1 cup Italian parsley Optional Spices ½ teaspoon Celtic sea salt

1 teaspoon garlic, minced 1 teaspoon ginger, minced

lemon

Wash produce

Place water into a stockpot, add the string beans first, cover and simmer for

5 minutes on medium low heat.

Add celery and zucchini. Cover and steam/boil for another 5-7 minutes or

until tender, but still crisp. Do not overcook.

Add spices if using.

Remove from heat and allow to cool slightly.

Place vegetables and all the water from the stockpot into a blender and

puree until smooth. Add parsley, blend again until parsley is liquefied. Add

more water to get your desired consistency.

Serve warm with a squeeze of lemon, if desired.

The purpose of the Green Tonic is to rejuvenate the bile and liver. It is chock full of vital nutrients that are made accessible by the steaming and blending of

the vegetables. The seaming also helps to break down the cell wall, making it easier to digest.

Dr. Henry Bieler created this vitamin and nutrient rich soup to heal his patients.

It is from his 1965 book Food Is Your Best Medicine. Bieler's broth contains zucchini and string beans, which are rich sources of organic potassium and sodium. The liver and colon use those elements to clean and revitalize the body.

It is great for energy, weight loss, and cleansing.

Dr Bieler agreed with the Ayurvedic premise that the vegetables are more easily assimilated when cooked.

Beverages

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Beverages

Matcha Latte

Matcha green tea is a delicious beverage high in antioxidants. Matcha is the powdered form of green tea that boosts your metabolism. It’s a powerful anti-oxidants. The naturally occurring caffeine and L-theanine combine to provide a

no-jutters energy boost. You can read my newsletter article about it here. A word of caution it does have a little caffeine. The collagen is optional but highly

beneficial for your digestive system.

1 serving

½ -1 tsp matcha green tea powder 1 Tb or scoop grass fed collagen Vital Protein or Great Lakes

8 oz hot water ¼ cup hemp or almond milk 7–12 drops liquid stevia or ½–1 tsp raw honey

Put match powder and gelatin into a blender Pour in the hot water and hemp or almond milk Blend a few seconds until frothy

Pour into a cup and add sweetener

If you want to make it without the blender

Put matcha powder and gelatin into a cup. Pour hot water into the cup while whisking with a small whisk or fork

Add stevia and nut milk Whisk until frothy

Beverages

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Teccino, Yerba Matte or Dandy Latte

A latte can be made with any of the coffee alternatives. The nut milk makes

it creamy and provides a little protein and fat to stabilize your blood sugar. The gelatin supports the detoxification and healing of your digestive system.

1 serving

1 cup Teccino, Yerba Matte or Dandy Blend

1 Tb gelatin ¼ cup almond, hemp or coconut milk

4–6 drops liquid stevia

Prepare the beverage of choice according to package directions.

Add it to the blender along with the gelatin Add nut milk of choice

Blend until smooth and frothy Mix in the stevia.

Turmeric Golden Elixir

Turmeric Elixir can be enjoyed as a soothing beverage day or night. It makes a perfect morning drink to balance your blood sugar. Turmeric contains lots of nutrients, especially antioxidants and anti-inflammatory compounds.

2 servings

2 ½ cups of nut milk of choice (almond or coconut are good in this recipe)

1 teaspoon ground turmeric

½ teaspoon cinnamon

1 teaspoon chopped fresh ginger or ¼ tsp ginger powder

4-6 peppercorns (increases absorption)

Few drops stevia (optional)

Put all ingredients except stevia into a small saucepan and mix with a whisk.

Gently simmer for 5-10 minutes over low heat, stirring regularly. Don’t let it

boil. The longer you simmer it the thicker it will get.

Pour through a strainer if there are big pieces.

Add stevia to taste. Drink immediately

Notes :Be careful turmeric can stain counter tops. The color isn't harmful and will

eventually fade.

Beverages

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Cacao Maca Latte

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

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

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

well as increasing stamina.

1 serving

1 Tb raw cacao powder 1 tsp maca

½ cup water ½ cup almond milk or coconut milk

7–12 drops vanilla creme liquid stevia or 1 tsp. raw honey or maple syrup ¼ - ½ tsp cinnamon

Place cacao powder, maca, and cinnamon into a cup. Heat water to a boil. Pour the water into the cup. Stir to dissolve

the cacao and maca. Heat almond or coconut milk through but do not boil. Pour into the

cup. Add stevia or raw honey

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

from about 2 feet high to develop the froth, a process known as “pulling”. I learned this in India, it is how they make Kerala

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

Sprinkle with cinnamon

Beverages

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Rooibos Chai

Health benefits of red rooibos tea include easing stomach cramps and

bring relief to asthmatic conditions. It also boosts the immune system. It is good for eczema, bone strength and hypertension. The tea is absolutely

free from caffeine and is also low in tannin. You can enjoy the beverage all day long with no side effects.

1 serving

½ tsp ground ginger

¼ tsp cinnamon ¹⁄8 tsp nutmeg

¹⁄8 tsp ground cloves ¹⁄8 tsp ground cardamom

¼ cup warmed coconut milk (full-fat) 1 cup hot brewed rooibus tea

A few drops of vanilla liquid stevia 1 scoop collagen (optional)

Add all spices to a tea cup. Pour in the warmed coconut milk

making sure to dissolve any clumps.

Add stevia. Pour in the hot tea. Whisk with a mini whisk or blend to create the froth.

Smoothies

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Smoothies

Detoxifying Blue Green Smoothie This is a high protein, detoxifying and alkalizing smoothie. The chlorella aids

digestion and detoxification and is packed with protein and calcium. Chlorella is also

a blood sugar regulator, so it helps steady mood and energy. Chia is high in protein

and essential fatty acids. Celery is one of the top alkaline foods and is high in

vitamin C. Since celery contains plenty of potassium and sodium it is a natural

diuretic.

2 servings

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

1/2 cups coconut water or plain water

1 ½ cups blueberries

2 large handfuls romaine or other dark leafy green, washed and chopped

2 stalks celery

juice of 1 lemon

12 drops liquid stevia

½ teaspoon vanilla extract

1 teaspoon chlorella or other blue-green algae (optional)

2 tablespoons almond butter (optional for additional protein)

pinch sea salt

Place all ingredients in a high-speed blender and blend on HIGH until a

silky texture is obtained.

If you don’t have a high-speed blender (such as a Vitamix or a Blendtec),

add ingredients one by one, blending in between.

Smoothies

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Alkaline Blueberry Smoothie

This smoothie is easy to make with only a few ingredients. The spinach and

celery in this smoothie are 2 of the top 5 alkaline foods. Flaxseeds are a great

source of omega-3 fatty acids and hugely beneficial for hormonal balance

particularly in relation to detoxing estrogen. I usually switch between flax and

chia as each one has unique properties. I keep frozen blueberries in my freezer

to have on hand for smoothies but this recipe will work with any berries.

2 servings

2 Tb ground flax seeds soaked in 1 cup of water for 30 minutes*

1 ½ cup frozen organic blueberries**

2 large handfuls of baby spinach (romaine, chard or kale)

2 stalks celery, chopped

½ cup hemp or almond milk

Stevia to taste (optional)

Put all the ingredients into a high-speed blender. Blend until smooth. Add more

water if you like it a little thinner. I like it thick.

*You can use chia seeds instead either is fine

**Fresh berries will also work.

Smoothies

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Apple Pie Smoothie Green apples are a low glycemic fruit with lots of fiber. They are among the least acidic fruits. Romaine is high in vitamins B, A C, K and is high in minerals like

calcium, iron and magnesium. Romaine contains all 8 essential amino acids so it is a complete protein. Cinnamon has many health benefits including lowering LDL

cholesterol levels and lowering blood sugar levels.

2 servings

2 Tb chia seeds*

1 cup water

1 small head romaine (about 4 cups chopped)

2 green apples, chopped, peel if not organic

1½ tsp cinnamon

1/2 cup almond milk or other nut milk (unsweetened)

1 scoop vegan protein powder (optional)

Soak chia in water for 30 minutes or overnight

Add all ingredients to the blender in the order listed above

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

*If you don’t have the chia you can make this recipe without it or you can use ground flax seeds instead.

Smoothies

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Pear Coconut Green Smoothie

Pears are a great source of soluble fiber. They are high in flavonoids, copper,

Vitamin C and K. The red skinned varieties are high in anthocyanins. Pears are a

hypoallergenic fruit, well tolerated by most individuals. For this reason, cooked and

blended or mashed pears are a good first fruit for babies.

2 servings

2 Tb chia seeds soaked in 1 cup water for 30 minutes 1/2 cup canned lite coconut milk

2 large handfuls of spinach (3-4 cups) 2 medium ripe pears

¼ cup parsley (a few sprigs) ¼ tsp vanilla extract 1 tsp chlorella or other blue green algae (optional)

¼ tsp cinnamon

Place all ingredients into a blender Blend until smooth Add more water to get desired consistency

Smoothies

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Alkalizing Green Smoothie

This smoothie is filled with lots of alkaline vegetables, vitamins and nutrients to

help prevent inflammation.

2 servings

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

2 cups chopped organic Swiss chard or spinach

1 cup chopped cucumber

2 stalks of organic celery

¼- ½ avocado

1 cored and chopped organic green apple

Juice of ½ organic lemon

1 small handful of parsley or cilantro (optional)

Place the chia, water, romaine in the blender.

Start the blender on low speed, and mix until smooth. Add the cucumber, celery and apple, lemon and parsley. Blend on high speed until smooth.

Other Breakfasts

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Other Breakfasts

Pumpkin Chia Pudding 2 servings

1 ¾ cups unsweetened almond milk or make your own

¾ cup canned organic pumpkin

½ teaspoon vanilla

1 teaspoon pumpkin pie spice ¼ cup maple syrup or 16-20 drops liquid stevia

6 tablespoons chia seeds 4 walnuts chopped (optional for topping)

In a blender, add the almond milk, pumpkin, vanilla, pumpkin pie spice and sweetener. Don’t add the chia. Blend until smooth.

Taste for sweetness, add more if necessary. Pour the liquid into a bowl. Add chia seeds and stir. Let sit for 15 minutes, stirring every five minutes until the chia begins to

absorb the liquid. Let the mixture sit at least 1 hour at room temperature or overnight in the

refrigerator, covered. The mixture will be thin at first but the chia will thicken the liquid as it sits

creating a perfect pudding texture Serve in bowls topped with a few walnuts. Store the pudding in the refrigerator for up to 3 days.

Recipe can be doubled

Other Breakfasts

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Sweet Potato Breakfast Pudding

This is a great breakfast for the colder months, warm and satisfying Sweet potatoes contain great nutrients and an impressive array of antioxidants.

They're also high in fibre! They've got lots of C and B vitamins and clearly have the carotenoids (orange color) which provide Vitamin A and enhance the

function of your immune system. It can be served warm or cold.

2 servings

2 Tb chia seeds 1 cup water

1 cup baked sweet potato ½ cup almond or coconut milk 1 tsp pumpkin pie spice

10 stevia drops

Soak chia in water for at least 30 minutes. You can soak them the night before if you like.

Put sweet potato, soaked chia with water, almond milk, pumpkin pie spice

and stevia into the blender. Blend until smooth. It will be thick. Add additional almond milk to desired

consistency. If you want it warm, put into a pot to heat through. Spoon into a bowl.

Enjoy.

This will keep in the refrigerator for 2-3 days if you want to make up a bigger batch to save time.

Almond Cinnamon Chia Pudding

2 servings

1 ½ cup almond milk 4 Tb chia seeds 1 Tb maple syrup or raw honey

½ tsp almond or vanilla extract ½ tsp cinnamon

Pinch sea salt

In a medium bowl, whisk all ingredients

Stir every 5 minutes for the first 15 minutes Refrigerate for 1 hour or overnight, it will get thick and creamy

Enjoy

Other Breakfasts

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Apple Pumpkin Porridge

I enjoy green smoothies for breakfast most of the time but as the weather gets colder it is nice to

have a warm comforting porridge. In this recipe I combine two fall favorites, apples and pumpkin to

make a sweet creamy porridge without any grains. The chia and almond milk provide protein and healthy fat.

It is easy to make and very satisfying. It is best to leave the skins on the apple, as long as they are organic. Apples are one of the most heavily sprayed fruit. The skins of apples contain pectin which are a great

source of water-soluble fiber. Pectin is also good for balancing cholesterol levels and supports intestinal health. If you don’t have a high speed blender the pudding may

not break down the skin completely. If you don’t like the texture next time you can always peel them. Pumpkin is rich in beta-carotene, fiber potassium and Vitamin C.

Eating pumpkin is good for your heart and protects your body against cancer and

premature aging.

4 servings Gluten Free, Dairy Free, Vegan, Paleo

2 Tb chia 1 ½ cup unsweetened almond milk or make your own

1 green apple, chopped (peel if not organic) 1 15 oz can organic pumpkin or 2 cups cooked fresh pumpkin pinch of celtic sea salt

1 ½ tsp pumpkin pie spice ¼ tsp vanilla extract

1-2 Tb honey or 6-8 drops stevia (to taste) cinnamon for garnish

Soak the chia seeds in 1 cup almond milk for 30 minutes or overnight stirring a few times during the first 15 minutes.

Place the chopped apple, remaining ½ cup almond milk, salt, pumpkin pie spice and vanilla into a high speed blender. Process until smooth about 1

minute. Pour into a saucepan, along with the chia and almond milk.

Simmer on low for about 5 minutes until the apple is cooked.

Add sweetener to taste. Serve warm or at room temperature topped with a sprinkle of cinnamon

Refrigerate for up to 5 days. Reheat when ready to serve.

Other Breakfasts

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Grain-Free 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; substitute another favorite nut instead of the walnuts; include the coconut

or leave it out.

1 serving

1 Tb raw flax seeds 2 tsp chia seeds

2 Tb shredded coconut 1 Tb raw pumpkin seeds

6 walnuts 1/2 tsp cinnamon 1/2-3/4 cup very hot filtered water

4-8 drops plain or vanilla stevia liquid 2-4 Tb almond or coconut milk, to your taste

1/2 cup chopped apple or fresh berries

In a coffee grinder, grind flax seeds, chia seeds until they are a find powder

Add the coconut, pumpkin seeds and walnuts. Grind 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.) see picture below

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.

Note: you can make a large batch of this cereal in advance without the water,

stevia, nut milk or fruit and store it in single servings in the freezer so it’s ready to go when you need it: defrost overnight in the refrigerator and enjoy!

Other Breakfasts

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Sunflower & Pumpkin Seed Breakfast Bars

Makes 12 bars

1 cup blanched almond flour

¼ tsp Celtic sea salt ¼ cup coconut oil, gently melted 14 drops stevia

3 Tb water 1 tsp vanilla extract

½ cup unsweetened shredded coconut ½ cup pumpkin seeds ½ cup sunflower seeds

¼ cup ground flax seeds ¼ cup dates, chopped

Preheat oven to 350° In a food processor combine almond flour and salt

Add coconut oil, stevia, water and vanilla, pulse to combine Add coconut, pumpkin seeds, sunflower seeds, flax and dates. Pulse to get a

coarse mixture. You want to see some of the seeds but you want it to be moist enough to hold stick together when you press it with your hands. If necessary add more water.

Press dough into a 6 ½ x 8 inch lightly oiled baking dish, wetting your hands with water to pat dough down.

Bake at for 20 minutes Cool bars in pan for 2 hours. Cut into bars refrigerate or freeze

Vegetables

Main Dishes

Black Bean Zucchini Burgers These burgers are easy to make. They are high in protein and fiber. The texture is a little softer than veggie burgers made with grains and eggs. The spices give

them a savory, slightly smoky flavor. 4 servings, 8 burgers

1 can (15 ounce) black beans (1½ cups), rinsed and drained, (Eden is

organic and BPA free) ½ teaspoon chipotle chili powder ½ teaspoon smoked paprika

1 teaspoon garlic powder ¾ teaspoon Celtic sea salt

1 ½ cups shredded zucchini, 2 medium 8 tablespoons ground flax seed 1 ½ tablespoons olive oil

2 tablespoons ghee or coconut oil for sautéing

Pulse the black beans with the spices until it is chopped up but not mushy. If you don’t have a food processor mash them with a potato masher or fork. The food processor makes it easier.

Put the bean mixture into a bowl with the zucchini, ground flax seed and olive oil.

Mix together with a fork until evenly distributed. Let it sit to let the flax gel everything together about 15 minutes Form into 8 burgers and set aside on a plate.

Heat a large heavy sauté pan on medium. Add the ghee. Cook burgers until golden on each side. If necessary cook in 2 batches.

Serve These will keep, cooked or uncooked for up to 5 days in the refrigerator.

Occasionally, I will freeze leftover patties after they have been cooked.

Vegetables

Wild Mushroom Stew

This is a rich and hearty fall dish full of

healing mushrooms. Mushrooms are high

in antioxidants and are well-known for

their immune-boosting properties.

The recipe calls for wild mushrooms and

cremini or white button mushrooms. Use

whatever is available for you. I used

Shitake mushrooms which are good for

your liver and have strong cholesterol reducing properties. I choose Cremini

mushrooms which have a bit more flavor than the white button mushrooms. These

are the mushrooms I found in my market, use what is easy for you to find. The

paprika and smoked paprika give it a warm rich flavor.

4-6 servings

2 Tb extra virgin olive oil

1 large onion, coarsely chopped

1 Italian frying pepper

1 lb wild mushrooms, cut into 1” slices

1 lb cremini or white button mushrooms, quartered

Celtic sea salt and fresh pepper

4 cloves garlic, mashed

1 tsp caraway seeds

¼ cup paprika

One 28 oz can diced tomatoes

1 medium sweet potato peeled and cut into 1” pieces

2 cups zucchini, cut into 1" pieces

4 cups vegetable or chicken broth

1 bay leaf

Chopped parsley for serving

Heat a large soup pot, add the oil. Add the onions and peppers and cook over medium-low heat, stirring, until

softened, about 6 minutes. Add all of the mushrooms, season with salt and pepper and cook until slightly

browned, about 10 minutes.

Using the side of a chef’s knife, mash the garlic to a paste with the caraway seeds and a generous pinch of salt. Add to the mushrooms.

Add paprika, tomatoes and sweet potatoes and zucchini. Add the broth and bay leaf, bring to a boil. Cook over low heat until the stew

has thickened and is richly flavored, about 1 hour.

Serve in bowls garnished with chopped parsley.

Vegetables

Carrot Falafel 4 servings

3/4 cup sesame seeds

1 teaspoon sea salt

1 ½ cups chopped carrots or 1 ½ cups carrot pulp from making juice

1 stalk celery, chopped

2 cloves garlic, chopped

2 tablespoon freshly squeezed lemon juice

1 teaspoon ground cumin

½ teaspoon ground coriander

2 tablespoons ground flax seed

2 tablespoons extra virgin olive oil

1/2 cup cilantro, chopped

Preheat oven to 350°F

Grind the sesame seeds and sea salt in a food processor or spice grinder

until finely ground. Empty into a bowl.

Put chopped carrots to the food processor and process until it is a fine

pulp.

Add sesame seed mixture, celery, garlic, lemon, cumin, coriander and

flax, along with 2 tablespoons cup of water. Process until the mixture is

smooth.

Add the olive oil and cilantro to the processor and pulse to combine.

Using a mini cookie dough/melon baller scoop into 16-20 balls or form

into twelve small patties.

Bake the falafel for 15 minutes. Flip and cook for another 10 minutes, or

until golden brown on both sides. Alternately dehydrate at 115° F for 6

hours, flipping once through.

Top with tahini sauce, and serve. Store in an airtight container in the

fridge for up to 4 days. They can also be frozen.

Vegetables

Spaghetti Squash w/Kale & Sundried Tomatoes

This dish can be made with chickpeas for additional protein or without for those not having beans.

Either way is delicious.

4 servings

1 spaghetti squash, medium

2 Tb olive oil 1 shallot, sliced thinly

2 cloves garlic, minced pinch of red pepper flakes ½ cup chickpeas, drained and rinsed (optional)

4 cups (packed) chopped kale leaves, (remove all stems) ¼ cup sun dried tomatoes in olive oil, thinly sliced

½ Tb minced fresh rosemary or 1 teaspoon dried 1 Tb lemon juice ¼ cup toasted pine nuts

Celtic sea salt & pepper

Preheat oven to 375 degrees. Slice your squash in half lengthwise. Scoop out the seeds and pulp

from the middle. Place the squash on a baking sheet, cut side up. Rub the inside with 1 tablespoon olive oil and sprinkle with salt and pepper.

Roast for about 1 hour or until the flesh is tender and you can scrape noodle-like strands with a fork. (If your squash is difficult to cut, roast it whole for the first 20 minutes until it softens a bit, then cut and

continue). Remove squash from the oven, let it cool slightly and use a fork to

scrape the squash into strands. You should have about 4 cups, set aside.

Heat a large skillet heat, add 1 Tb of olive oil then shallots, garlic, chili

flakes, salt and pepper. Sauté on medium low until the shallots start to soften.

Add the chickpeas (if using) and cook for a few minutes until they turn lightly golden brown. (if not using skip this step)

Add the kale leaves stir.

Once the kale is partially wilted, add the squash strands, sundried tomatoes and rosemary.

Sauté until kale is tender, about 3 minutes. Add another tablespoon of olive oil if it gets dry.

Taste for additional salt and pepper.

Remove from the heat and sprinkle with lemon juice and toasted pine nuts.

Vegetables

Lemon Garlic Swiss Chard with White Beans

2 servings

2 tablespoons olive oil 6 cloves garlic, minced

1 large bunch Swiss chard 1/4 cup broth or water 3/4 cup cooked white beans or lentils (optional)

1/2 lemon, juice from Celtic sea salt and pepper

raw hempseeds for topping, optional

Cut the leaves from the stems of the chard. Cut the leaves into wide ribbons

and cut the stems into 1” pieces; keep the leaves and stems separate. Add the olive oil to a large skillet over medium-low heat and heat for 1

minute. Add the garlic to the oil and cook, stirring often, until soft, golden, and fragrant, about 3 minutes.

Turn the heat to medium and stir in the chard stems. Cook, stirring

occasionally, until the stems soften a bit, about 2 minutes. Add the chard leaves, cooked white beans (if using), broth and a sprinkle of

sea salt and freshly ground black pepper. Raise the heat to medium-high and cook, stirring, until the chard leaves are

wilted and most of the liquid has evaporated, about 5 minutes.

Drizzle the fresh lemon juice over the top. Taste and adjust the seasonings, as necessary.

Top with a sprinkle of hempseeds optional. Serve hot or at room temperature.

Vegetables

Vegetables

Roasted Brussels Sprouts with

Cumin and Coriander 4 servings

1 teaspoon coriander seeds

1 teaspoon cumin seeds

1 lb Brussels sprouts, trimmed and halved

2 tablespoons ghee or coconut oil, melted

Celtic sea salt

Fresh pepper

Juice of ½ of lemon

Preheat the oven to 450.

In a medium sauté pan over medium heat, dry-roast the coriander and

cumin seeds stirring constantly until fragrant, 3-5 minutes. Remove seeds

from the pan and let cool, 5 minutes.

Grind spices in a spice grinder or mortar and pestle until they are a coarse

powder.

In a bowl toss the Brussels sprouts with the ghee and season with salt and

pepper

Arrange them in a singer layer on a large rimmed baking sheet and roast for

8 minutes.

Remove from the oven and add the crushed spices and toss to coat the

sprouts evenly.

Roast for 10-15 minutes longer, until golden and crisp in spots.

Transfer to a serving dish and garnish with lemon juice.

Vegetables

Baby Bok Choy and Shitakes

This is a simple dish that can be made with napa cabbage and baby bella mushrooms if the baby bok choy and shitakes are not available.

2-4 servings 1 tablespoon gheeor coconut oil

1 small yellow onion, sliced

2 heads baby bok choy, chopped(about 5-6 cups)

4-6 fresh shiitake mushrooms, sliced(about ¼ pound)

1 tablespoon mirin or rice vinegar

1 tablespoon wheat free tamari

1 teaspoon toasted sesame oil

1 scallion thinly sliced (optional)

Heat ghee or oil in a sauté pan. Add onions, turn heat down, and cook 5

minutes, stirring occasionally. Add shiitakes, cook 3 minutes

Add bok choy, mirin, tamari and toasted sesame oil, if using. Stir. Cover and cook 3 minutes. Remove from heat and put onto a plate to cool and to stop greens from

cooking. Garnish with scallions, if desired.

Enjoy!

Cauliflower “Mashed Potatoes” w/Golden Garlic

2-4 servings Gluten Free, Dairy Free, Vegan, Paleo 1 head cauliflower, cut into florets (about 8 cups)

2 Tb ghee or full flavored olive oil 1 Tb ghee or olive oil

½ tsp Celtic sea salt plus a little for the garlic 6 cloves garlic, chopped Pepper

Steam the cauliflower until very tender about 10 minutes. Don’t boil it

Add the cooked cauliflower to a food processor along with 2 Tb of ghee or olive oil and salt. Process until smooth and creamy.

While cauliflower is steaming, in a small sauté pan, heat 1 tablespoon of olive oil or ghee over very low heat and add the chopped garlic.

Cook on low until golden, stirring frequently about 5 minutes. Taste cauliflower and add more ghee, olive oil or salt to taste. Serve on individual plates sprinkled with the golden garlic and fresh pepper.

Store leftover cauliflower separate from any leftover garlic.

Vegetables

Smoky Roasted Butternut Squash

2-4 servings 1 medium butternut squash

2 tablespoons olive oil 1 tablespoon smoked paprika

Celtic sea salt and freshly ground black pepper, to taste

Preheat the oven to 400ºF

Peel the squash with a vegetable peeler (use a very sharp peeler) Halve the squash lengthwise. Using a spoon, scoop out and discard seeds.

Cut the squash into 1-inch cubes. Transfer to a large bowl. Drizzle with oil, smoked paprika, small amount of sea salt and fresh ground

pepper and toss to evenly combine.

Spread out evenly in a single layer rimmed baking sheet. Roast, tossing occasionally, until just tender and golden brown, about 30-40

minutes. Taste for salt. Sprinkle with additional salt if desired.

Almond & Herb Crusted Acorn Squash 2 servings 1 medium acorn squash

3 tablespoons coconut oil or ghee, melted ½ cup almond flour/meal

1 tablespoon fresh thyme, minced or 1 teaspoon dried thyme 1 teaspoon garlic powder ½ teaspoon Celtic sea salt

pinch of pepper

Preheat oven to 400 degrees. Cut acorn squash in half, lengthwise. Use a spoon to remove the seeds. Cut

the acorn squash between the ridges into 1/2 inch slices. I kept the skin on because it is easier but you can peel the skin before cooking, if you like. The

skin is edible. In a small bowl, mix together almond flour, thyme, garlic powder, salt and

pepper.

Place the acorn squash slices into a large mixing bowl. Add coconut oil and mix until well coated.

Sprinkle the almond flour mixture onto the acorn squash and toss to coat. Place coated slices on a parchment paper lined baking sheet. Place in oven and bake for 30 minutes, until brown and tender.

Vegetables

Sautéed Tempeh

Tempeh is a fermented soy product that comes in patty form. And if you're

going to eat soy, fermented is the way to go. Why? Because the fermentation actually helps you to digest it and makes the nutrients far more readily available for your body to use. Always use organic as soy foods tend to be made with

GMO’s

Also, unlike tofu which is very processed, tempeh is made with the whole soybean with very little processing. It's also very high in protein, which makes it

an excellent vegetarian protein source.

2-4 servings

8 oz tempeh ¼ cup wheat free tamari 1 Tb rice vinegar or apple cider vinegar

½ tsp dark sesame oil 2 cloves garlic, crushed

½ tsp ground cumin pinch cayenne 2 Tb coconut oil or ghee

Cut an 8 ounce block of tempeh into 1/4 inch-thick horizontal slices. In a flat bowl or plate combine the tamari, vinegar, sesame oil, garlic, cumin

and cayenne. Mix to combine. Add tempeh to the marinade turn to coat each piece. Let sit for up to 1

hour but at least 10 minutes, turning occasionally. Most of the liquid will be absorbed.

Heat cast iron pot, add coconut oil. Pan-fry over medium heat until golden

brown, 3-5 minutes per side. Pour any extra marinade over them while cooking.

Serve on salad or with a vegetable dish. Store in the refrigerator for up to 5 days.

Vegetables

Pan Steamed Broccoli with Garlic & Olives

2 servings

1 head broccoli about 1 to 1 ½ lbs

1/3 cup water Pinch of sea salt

1 clove garlic finely minced 4 Kalamata olives sliced

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

Cut the broccoli tops into 1” florets. Peel the stalk and cut in half lengthwise then into 1/8“ sticks lengthwise.

Heat a medium sauté pan, add water and salt. Bring to a boil, add the broccoli stems. Cook 2 minutes

Add the broccoli florets. Cover, raise heat to medium and cook for 3-4 minutes until crisp

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

Remove from the heat. Add olives. Stir to combine.

Drizzle with 2 Tb extra virgin olive oil

Serve.

Soups

Soups

Thai Butternut Squash Soup This is a high protein nourishing soup. Pumpkin seeds are full of protein and fiber. The high zinc content is great for repairing your gut and skin. Zinc also supports

your immune system and is full of heart healthy magnesium. Pumpkin seeds are a rich source of tryptophan, an amino acid that your body converts into serotonin.

4 servings

1 medium butternut squash ½ cup raw pumpkin seeds, soaked overnight, rinsed and drained

1 tablespoon coconut oil 1 tablespoon fresh ginger, chopped 2 teaspoons red curry paste (more if you like spicy)

1 teaspoon ground cumin 1 teaspoon ground turmeric

1 can (13.5 ounces) whole coconut milk 2 cups bone broth, vegetable broth or water ¼ cup lemon juice

½ teaspoon Celtic sea salt 1/8 teaspoon fresh black pepper

Heat oven to 375. Cut the butternut squash in half and remove the seeds

Put into a baking dish, cut side down. Add ½ inch of water Bake 45 minutes or until squash is tender.

Remove squash from the oven turn over and let cool. Grind the pumpkin seeds in a Vitamix or food processor, until they are

chopped into small pieces. Heat the oil on medium in a soup pot Add ginger, red curry paste and cumin. Sauté until fragrant about 1 minute

while stirring. Add turmeric and stir.

Add coconut milk and stock. Mix to combine. Pour the coconut milk/spice mix, into the blender with the pumpkin seeds. Scoop the squash out of the skin and add to the blender along with the

lemon juice. Blend until smooth.

Season with salt and pepper Pour it all back into the soup pot and heat on low for 3 minutes to allow the

flavors to combine.

Taste to adjust seasonings. Serve.

Soups

Broccoli Mushroom Soup

This is a rich creamy soup. You can hardly believe it is diary free.

4 servings

2 cups chopped onion 2 cloves garlic chopped

4 cups vegetable or chicken stock 2 cups sliced white mushrooms or porta bello or cremini

1/2 cup raw cashews, soaked 4 hours ½ cup fresh dill coarsely chopped 4 cups broccoli, stems chopped, tops cut into small florets

1 Tb tamari 1 tsp fresh lemon juice

Celtic Sea Salt and Pepper to taste

Heat stock in a large saucepan. Add onions and garlic and bring to a boil. Add mushrooms and broccoli stems. Simmer for 10 minutes. Rinse and drain the cashews.

Scoop out 1½ cups of the broth and blend with the cashews and dill. If you get a few mushrooms blended that is fine, but you want mostly the liquid.

After blending, set aside. Add broccoli tops to the soup and simmer 5 minutes until broccoli is crisp

tender.

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

Serve.

Soups

Cleansing Turmeric Vegetable Soup

4 servings

1 tablespoon ghee or coconut oil

1 large onion, diced

1 medium carrot, diced

2 stalks celery, diced

1 tablespoon fresh grated turmeric root or 1 teaspoon ground turmeric

2 teaspoons garlic, minced (3-4 cloves)

1 tablespoon fresh ginger, minced or ½ teaspoon ground ginger

6 cups chicken broth or vegetable broth

1 teaspoon Celtic sea

½ teaspoon black pepper

2 cups cauliflower, cut into small florets

½ of 15-ounce can white beans, drained and rinsed

2 cups kale, stems removed, chopped

cilantro, chopped for garnish (optional)

Heat ghee in a large soup pot over medium-low.

Add onion, stir. Cook for 5-7 minutes, until the onions begin to brown.

Add carrots and celery, cook for 3-5 more minutes, until the vegetables

soften.

Add turmeric, garlic and ginger; stir until the vegetables are coated.

Cook for 1 minute, until fragrant.

Add broth, water, salt, and pepper; stir. Bring to a boil; reduce heat to low.

Add cauliflower. Cover and simmer for 10-15 minutes, until cauliflower is

tender.

When the cauliflower is fork tender, add beans and kale.

Cook until the kale is slightly wilted, 2-3 minutes.

Serve hot garnished with cilantro, if using.

Soups

Leek and Cauliflower Soup This is a lighter and healthier version of popular French leek and potato soup that is traditionally made with potatoes and heavy cream. Here I use cauliflower instead of potatoes and coconut milk instead of heavy cream. The result is a rich, creamy

soup that supports your digestive system and keeps your blood sugar stable.

4 servings 3 cups of leeks, dark green ends removed, thinly sliced (2 large leeks)

2 tablespoons ghee 1 medium-sized cauliflower, core removed, chopped (4-5 cups)

1 cup onion, chopped (1 medium) 4 cloves garlic 4 cups chicken broth

1 cup coconut milk 1 ½ teaspoons dried tarragon

Celtic sea salt and pepper to taste

Wash the leeks well by cutting off the root end and the top third of the leek leaving only the light green and white part. (Save the greens for making stock)

Slice the leek down the middle lengthwise. Hold under running water and separate the leaves, rinsing well (especially the outermost leaves) to get rid

of the sand. Thinly slice the leeks Heat ghee in a large soup pot. Add leeks onions and garlic. Sprinkle with a

little salt. Sauté on medium low heat 8-10 minutes until leeks are soft

Add cauliflower and chicken broth to the pot. Be sure there is enough stock to just barely cover the cauliflower. Add more if necessary.

Bring to a boil, then reduce to a simmer for about 20 minutes or until the

cauliflower is tender. Add coconut milk and tarragon

Allow to cool then puree in a blender, until smooth. Season with salt and pepper to taste.

Soups

Split Pea Vegetable Soup In this soup we blend the split peas into a nice smooth base, then add the

vegetables. The chipotle chile does not make it spicy but it adds a smokiness which is quite nice. You can leave it out if you want, the soup will still be good.

4 servings

¾ cup green split peas soaked for 4 hours 2 Tb coconut oil

1 large onion chopped into small pieces 1 carrot chopped into small pieces 1 tsp Celtic sea salt

2 stalks celery chopped into small pieces 4 cloves garlic

6 cups water or stock 1 bay leaf 1 dried chipotle chile (optional)

1 tsp dried thyme 1 cup celeriac root (or turnips) cut into ½” pieces

1 cup butternut squash cut into ½” pieces 1 cup zucchini cut into ½” pieces

½ cup Chopped parsley (optional)

In a soup pot, heat coconut oil on medium. Start your onions and carrots first and cook until they begin to brown a little.

Add ½ tsp salt.

Add the celery and continue cooking until it softens and its color becomes a brighter green.

Add garlic, stir, sauté 1 minute Drain & rinse split peas, add to onion mixture. Add water, bay leaf, chipotle and thyme.

Cover and bring to a boil. Turn down to a simmer. Cook covered about 1 hour or until split peas are soft.

Stirring occasionally Let soup cool for about 10 minutes. Remove bay leaf and chipotle chili (be

careful not to let it break as the seeds are quite spicy).

Blend the split peas in a blender until smooth. You will probably have to do it in batches, be careful if it is hot.

Return to the pot. Add remaining ½ tsp salt or more or less to your taste. Add celeriac and butternut squash Cook 5 minutes on medium

Add zucchini and cook another 3-5 minutes until all the vegetables are tender Stir in parsley.

Soups

Escarole and Cannellini Bean Soup

This is a hugely satisfying dish requiring little work. A nice homemade stock will enhance the flavor of the soup. Escarole, is a green leafy-vegetable with a hint

of bitter flavor. It is packed with numerous health benefiting plant nutrients such as vitamin C, vitamin A, B, folate and lots of fiber.

4 servings

2 Tb olive oil 1 small onion chopped

6 garlic cloves minced Hot pepper flakes to taste

1 head of coarsely chopped escarole (6 cups) it is a little under 1 lb 1 can - 15 ounces cannellini beans* 4 cups vegetable or chicken stock.

Celtic Sea Salt and freshly ground pepper to taste 2 Tb full bodied extra-virgin olive oil

Heat a soup pot. Add 2 Tb olive oil along with the onion and red pepper

flakes. Sauté 2 minutes until the onion softens. Add the garlic, sauté for a minute and add the escarole. Cook, while stirring,

until wilted, about 3-4 minutes. I like to use tongs for this. Add salt, stock, and beans. Cover and simmer for 10-15 minutes or until the

escarole is tender, it is best when it is a little crispy.

Add salt and pepper to taste. You can, of course, simmer the mixture longer, if needed to develop more intense flavor.

Serve the soup with a drizzle of olive oil over the beans and escarole.

Salads

Salads

Chlorella Guacamole

4 servings

2 ripe avocados, peeled and pitted

1 medium tomato, dice

2 Tb red onion, chopped

1 Tb lime or lemon juice

1/4 cup fresh cilantro, chopped

1 jalapeno pepper, seeds removed & finely chopped

1 tsp chlorella powder

½ tsp Celtic sea salt

1/8 tsp crushed black pepper

Mash avocados with a fork. Add the remaining ingredients and mix until

well-combined. Adjust seasoning as needed.

Serve with jicama sticks, celery sticks or sliced radishes.

Mixed Green Salad

Mixed organic greens or baby arugula

Carrots shredded, sprouts, cucumber, diakon anything you like

Mix salad in a bowl.

Toss with dressing of choice.

Tip for dressing salads: Be sure your greens are dry so the water doesn’t

dilute the dressing. After placing the ingredients in the bowl, drizzle the

dressing around the edge of the bowl and then gently mix to even distribute it.

Use your hands instead of tongs to toss the greens. You just want the greens to

have a light coating on them. Using your hands will let to feel how much

dressing you need. Too much dressing makes your salad soggy. Usually 2 Tb

for a side salad is enough. You can always add more.

Salads

Radicchio and Cauliflower Salad

2 servings

1 small head radicchio (about 1/3 lb)

1/4 cup extra-virgin olive oil Celtic Sea Salt

1 small cauliflower cored and cut into 1-inch florets ( about 4 cups) 1 medium clove garlic 1 Tb apple cider vinegar

1 Tb fresh lemon juice 2 tsp Dijon mustard

Freshly ground black pepper 1/2 cup coarsely chopped fresh flat-leaf parsley

Remove any damaged outer leaves from the radicchio, quarter it, remove the core, and cut each quarter crosswise into 1-inch widths.

Bring a large pot of water to a boil over high heat. Cook the cauliflower in the boiling water until just tender, about 3 minutes.

Drain, spread on a plate to cool, and set aside at room temperature. Put the garlic in a mortar, add a pinch of salt, and pound to a paste with a

pestle. Or mince and then mash to a paste with the side of a chef’s knife. Combine the garlic, vinegar, lemon juice, and mustard in a small bowl. Let sit for 5 to 10 minutes. Whisk in olive oil until emulsified. Taste with a

piece of radicchio and season with more vinegar or salt if necessary. Put the cauliflower in a large bowl and season with salt and pepper. Gently

toss with just enough vinaigrette to lightly coat. Add the radicchio and parsley, season with salt and pepper, and toss again

with just enough vinaigrette to lightly coat. Taste and add more salt or

vinaigrette if necessary. Pass around the remaining vinaigrette when you serve it.

Salads

Massaged Kale Salad with Pomegranate Seeds

I like lacinto, black or dinosaur kale rather than the regular green curly kale because the leaves tend to be more tender. If you use the curly kale it will be

fine just slice the leaves very thin. 2 servings

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

thinly sliced 2 Tb lemon juice

1/4 cup extra-virgin olive oil ½ tsp Celtic Sea Salt 1 teaspoons raw honey

¼ tsp mustard Freshly ground black pepper

2 Tb pine nuts (optional) ½ cup pomegranate seeds

Put kale in large serving bowl, add ¼ tsp salt. Massage until the kale starts to soften and wilt, 2 to 3 minutes. Set aside while you make the dressing.

In a small bowl, whisk the lemon juice with remaining ¼ tsp salt, the honey, mustard and freshly ground black pepper. Stream in the 1/4 cup of oil while whisking with a fork until a dressing thickens a little.

Pour the dressing over the kale, and add the pine nuts and pomegranates. Toss and serve.

Dressings

Dressings

Miso Tahini Dressing This is a simple dressing with only 5 ingredients that can be used over steamed vegetables, as a salad dressing or as a dipping sauce.

Makes 1 cup

½ cup tahini 3 tablespoons unpasteurized, organic white or yellow miso

3 tablespoons apple cider vinegar ½ cup water 2 scallions thinly sliced (about 4 tablespoons)

Mix tahini, yellow miso, apple cider vinegar and water together in a bowl.

Stir until smooth and creamy. Stir in scallions. Refrigerate for up to 5 days.

Avocado Shallot Dressing Makes ¾ cup

1 ½ tsp finely chopped shallot

1 tsp Dijon mustard

3 Tb lemon juice

Celtic Sea Salt & fresh pepper

1 avocado mashed

water as needed

Freshly ground black pepper

Put everything into a blender.

Start blending adding enough water to make it smooth.

Sprinkle with black pepper.

Store for 3 days in the refrigerator.

Dressings

Hemp Ranch Dressing Makes 2 cups

1 cup hemp seeds 4 Tb lemon juice

2 Tb wheat free tamari 1 Tb nutritional yeast 1 Tb shredded coconut

1/2 cup water 1/2 cup olive oil

1 cloves garlic chopped ½ tsp sea salt ¼ tsp fresh pepper

¼ cup fresh dill or cilantro

Put all ingredients except the cilantro into a blender. Blend until smooth.

Add cilantro and blend just to incorporate. You want to see specks of the greens.

Cumin Sunflower Seed Dressing

Makes 1¼ cups dressing (make double if you eat salad every day)

½ cup raw hulled sunflower seeds ½ cup water

4 Tb fresh lemon juice 2 tsp garlic mince, (about 2 cloves)

2 tsp ground cumin ½ tsp Celtic sea salt ¼ cup olive oil

Optional: soak the sunflower seeds 4 hours

Put all ingredients in a blender except the olive oil.

Blend till creamy and smooth. While blender is running, slowly pour in the olive oil to emulsify.

This is a thick dressing add a little more water if you like it thinner. It will hold in the refrigerator for 5 days. Flavors will develop as it sits. It will hold in the refrigerator for 5-7 days

Dressings

Lemon Parsley Dressing

Makes ½ cup

¼ cup fresh lemon juice 1 small clove garlic, chopped

2 teaspoons raw honey ½ cup parsley

¼ cup extra virgin olive oil ½ teaspoon salt pinch of black pepper

Place all of the ingredients into a blender.

Blend at low speed until smooth. Turn to high speed to emulsify. Store in the refrigerator for 5 days. Let it come to room temperature when

using.

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.

Snacks

Snacks

Sea Salt and Vinegar Kale Chips

4 servings

1 bunch Kale, curly leaf

2 Tb apple cider vinegar (may need more)

1 Tb olive oil

½ tsp coarse sea salt, more or less to taste

Preheat oven to 350

Wash and dry kale thoroughly. Make sure kale is COMPLETELY dry.

Tear kale from the stem into bite size pieces.

Place into a bowl and drizzle with the vinegar

Toss kale to get the leaves coated in vinegar. If you like a strong vinegar

taste add more.

Place the kale in a single layer on a piece of parchment paper or tray.

Let the vinegar air dry onto the kale about 10 minutes.

Place the kale back into a bowl and toss with olive oil and 1/4 teaspoon of

salt in a large bowl. Then use your hands to toss and massage the kale for 1-

2 minutes until it is soft and slightly darker.

Place the kale on a cookie sheet in a single layer.

Sprinkle with remaining salt.

Bake for 5 minutes. Check the kale and turn if needed.

Bake for another 5 minutes.

Remove the kale chips that are already crisp so they don't burn. The larger

Kale chips will more than likely need more cooking time. If so, place them

back into the oven and check on them every minute. It should only take 1 or

two minutes for the larger ones to crisp up.

When done kale should be crispy and only slightly browned around the

edges.

Serve immediately or store in a sealed container for 5 days.

Snacks

Turmeric Truffles

Makes 12 truffles

1/2 cup soaked, pitted dates

1/2 cup soaked walnuts 6 tablespoons raw cacao powder 3 tablespoons coconut oil

pinch Celtic sea salt 1 teaspoon vanilla

1 tablespoons turmeric powder 1 tablespoon orange zest stevia (optional)

Toppings - chose one or both

3 tablespoons Cacao Nibs if you like a little crunch 1 tablespoon cacao powder if you prefer smooth

Soak walnuts and dates for 4 hours. Drain and rinse the walnuts and dry on a kitchen towel.

Drain the dates, squeeze out the liquid and dry on a kitchen towel. Process all ingredients in a food processor until smooth. Taste for sweetness; if you need more add a few drops of stevia.

Place in the fridge for about 10 minutes to firm up a bit. Roll into 12 balls.

Put cacao nibs or cacao powder on a plate. Roll each ball into the cacao or nibs mixture until lightly coated. You can use

both too!

Chill for 15-20 minutes before serving. Store in an airtight container for 5 days or freeze.

Snacks

Instant Miso Soup

This is a great instant soup for breakfast, lunch or snack if you don’t have the more complete version on hand. In Japan it is traditional to start the day with

miso soup. A Japanese study has shown it to detoxify and eliminate pollutants from the body.

1 serving

1 ½ filtered cups water 1 ½ Tb barley miso or mellow white miso

1 tsp freshly grated ginger ½ cup carrot, zucchini or turnip shredded 1 tsp dulse flakes (ready to use sea vegetable, optional)

1 scallion thinly sliced (optional)

In a small, pot boil water Turn off heat add miso, stir to dissolve

Add ginger, shredded vegetables and dulse. Cover the pot and let sit for a few minutes. Pour into bowl

Garnish with scallions Enjoy!

Basics

Basics

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

this program.

Bone Broth

This broth can be made with only the bones and ACV. The optional ingredients give it more flavor but are not necessary especially when using it to make soups and

sauces Makes about 12 cups

6 lb organic chicken or ask your butcher for 6 lbs necks and

backs or use the left over bones from a roasted chicken 3 tablespoons raw apple cider vinegar

Optional ingredients for better flavor

3 carrots, chopped 3 celery stalks, chopped

2 medium onions, peel on, sliced in half lengthwise and quartered 4 garlic cloves, peel on and smashed 1 teaspoon Himalayan salt

1 teaspoon whole peppercorns 2 bay leaves

3 sprigs fresh thyme 5-6 sprigs parsley 1 teaspoon oregano

18-20 cups cold water

Basics

Additional Optional Ingredients

2 tablespoons fresh turmeric, chopped or 1 tablespoon turmeric powder (add the last 15 minutes)

1 Rishi mushroom to make it more medicinal 1” ginger chopped

Place chicken water and ACV in an 8-10 quart capacity soup pot or crock-

pot.

Add any additional ingredients you are using, they are optional.

Let sit for 20-30 minutes in the cool water. The acid helps make the nutrients in the bones more available.

Cover and bring to a boil.

Turn down to low so it is just simmering. Keep covered. During the first hour of simmering, remove the impurities that float to the

surface. A frothy/foamy layer will form and it can be easily scooped off with a big spoon. Throw this part away. Grass-fed and healthy animals will produce much less of this than conventional animals.

Simmer on low for 12 - 24 hours skimming fat occasionally. The longer you let it simmer the more health benefits and flavor you will get,

During the last 10-15 minutes of cooking, add a desired amount of turmeric, if using, to the broth to enhance it’s anti-inflammatory and

joint-protecting properties Remove from heat and allow to cool slightly. Discard solids and strain

remainder in a bowl through a colander. Let stock cool to room

temperature, cover and chill. Use within a week or freeze up to 3 months

Basics

Easy Alkaline Vegetable Broth

Choose a combination of the following vegetables equaling approximately 1 ½ -2

cups:

Celery

Green Beans

Zucchini

Spinach

Parsley

Place vegetables in a soup pot with enough filtered water to cover

Bring to boil and then let simmer for 45 minutes. Strain and keep the broth. You may add ginger and/or cayenne pepper to

season. This recipe will keep in the refrigerator for 3 days. Please do not freeze and defrost. Make fresh as needed.

Almond Milk

Almond milk is a good source of protein and fat. It contains several phytochemicals that can reduce the risk of heart disease. It is a good source of healthy mono-unsaturated fat and is rich in phosphorus, potassium and zinc.

Makes 3 cups

1 cup raw almonds 3 cups filtered water

Soak the almonds in a glass jar or stainless steel bowl in enough water to cover by 2 inches overnight or for at least 6 hours.

Drain the water from the almonds and discard. Blend the 3 cups of water with almonds until well blended and almost smooth. Strain the blended almond mixture using a cheesecloth or nut milk bag.

Squeeze to extract all the milk. Homemade raw almond milk will keep well in the refrigerator for three or four

days. Store the pulp in the freezer to use in recipes.

Basics

Hemp Milk

Hemp is a super food. Hemp seeds are high in protein including edestin. Edestin is

considered by scientists to be the most easily digestible form of protein in the food chain. Hemp seeds are bursting with Omega-6 and Omega-3, essential fatty acids

that are good for your heart and have anti inflammatory benefits. It is easy on the digestive system. Hemp milk is the simplest nut milk to make because you don’t have to strain it.

Makes 3 cups

1 cup shelled hemp seeds

3 cups water

Blend for 3 minutes in a Viatmix, 5 minutes in a regular blender.

Pour into a glass jar.

Refrigerate for up to 5 days.

How To Bake a Winter Squash PREPARATION

Preheat oven to 350°F. Cut squash in half using a sharp knife. Scoop out the seeds and pulp. Place squash flesh side down in a baking pan and add about ¼-

inch of water. Bake until tender. Small squash take up to 35 minutes and larger ones may take 45–90 minutes. Test by inserting a fork. It should slide in easily and feel soft.

My favorite is acorn squash as a side dish, or you can substitute spaghetti

squash for pasta. RECIPES

TYPES OF WINTER SQUASH:

Butternut – great for purées and soups Spaghetti – great substitute for pasta, just add a little ghee or pasta sauce

Acorn – a sweeter squash, great as a side dish Kabocha - also a wonderful side dish with a little butter or ghee, coconut oil, and a pinch of salt

How to Bake a Sweet Potato

Preheat oven to 350°F. Wash and dry a sweet potato. Pierce the skin with a fork in several places. Place on a baking sheet and bake for 45 minutes

or until soft.

Basics

How To Cook Beans 6 Cups or 12 Servings

Preparing Dried Beans

2 cups large dried beans (e.g. garbanzo, black, pinto, navy, kidney, lima)

In a large bowl, soak beans in double the volume of water (2 cups beans uses 4 cups water).

Let stand for 8 hours. You could do this before going to bed and let them soak overnight.

Alternatively, you can bring the water to a boil, add beans, turn off the heat,

cover, and soak for only 2 hours. Drain and rinse. Cook beans according to the recipe below.

RECIPES

Cooking Beans (soaked as above)

6 cups water

3-inch piece of kombu*, soaked 5 minutes in cold water

1 tsp Celtic sea salt

*Kombu is a seaweed that contains glutamic acid which acts as a natural bean

tenderizer. It also adds vitamins and minerals to any dish and helps

prevent flatulence.

Place beans, fresh water, and kombu in a pot;bring to a boil. Lower heat and let simmer, covered, until beans are quite tender (55–60

minutes). A well-cooked bean can be easily mashed in the roof of your mouth with your

tongue. Add water during cooking if needed. Add salt to beans when finished cooking.