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Welcome to The Spring Summer Home Cleanse

“If you restore balance in your own self, you will be contributing immensely to the

healing of the world.” Deepak Chopra

This cleanse is an opportunity to slow down your intake of inflammatory and

hard to digest foods. You give your organs and glands a rest, so they release

toxins and get revitalized.

As you eat delicious nourishing, fresh foods you’ll increase your energy,

boost your brain power, uplift your mood and shed excess weight.

Spring or summer is the best time to do this cleanse. You can do it for 3, 5

or 7 days, whatever works best for you.

The foods are light and fresh with an emphasis on juices, smoothies, salads,

vegetable dishes and soups. The delicious fresh ingredients will satisfy you.

This program is the result of 10 years experience running seasonal cleanses

with hundreds of people.

Every ingredient has a purpose. Every recipe is designed to revitalize your

organs and improve your health. You’ll feel leaner, lighter and more

energized.

Cleansing also allows you to release emotional toxins; anger, anxiety,

frustration. As you let go, notice you are gathering new thoughts, new

beliefs and a greater feeling of peace and joy.

Enjoy this process every bit of the way.

LET’S GET STARTED!

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Mind and Spirit Daily Processes In this cleanse I recommend 3 transformational processes that go a long way toward improving your health and happiness. I have chosen the easiest ones with the most amount of impact. Taking the time to do these simple processes will improve your energy and your chemistry. Yes, your chemistry. As you shift from stress to relaxation your digestion

improves, your hormones rebalance, and you get healthier. I encourage you to do these 3 processes this week. They only take a few minutes.

1. Morning Mantras to Start Your Day On A High Vibration

Morning is a sacred time. It’s when we choose how we want the rest of the day to go.

Starting the day in a state of love and appreciation gets the momentum going on a high

vibration. I recommend repeating these Morning Mantras first thing in the morning. It

will help you clear mental blocks, release resistance and set yourself up for a fantastic

day. You’ll notice you’re happier and healthier throughout the day. Click HERE.

2. Before Eating Breathing Process Doing 10-30 seconds of deep breathing before each meal relaxes your nervous system,

turns on your digestion and boosts your metabolism. A few seconds of deep breathing

before eating transforms your brain chemistry and creates a deep sense of calm and

well-being. Notice what happens to your appetite and your relationship to the food you

eat as you practice this simple act of awareness.

• Sit comfortably with your feet on the floor; relax your face and your jaw. Close your eyes (if possible) and mouth.

• Breathe in slowly through your nose to a count of 5 (1-2-3-4-5) filling your lungs ¾ full & pushing out your belly.

• Hold to the count of 5.

• Breathe out to the count of 8 (1-2-3-4-5-6-7-8) pulling your belly back toward

your spine. • Repeat 5-10 times.

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3. Alternate Nostril Breathing - Evening Do 3-5 minute of alternate nostril breathing before bed. This is powerful process

practice I recommend doing in the evening to help you sleep better. By practicing a few

rounds of alternate nostril breathing for a few minutes each day, you can restore

imbalances in your brain – improve sleep – calm your emotional state – boost your

thinking and calm your nervous system. How impressive is that!

Position for Fingers

1. Sit up comfortably with a straight spine. Position your fingers like photo.

2. Close your right nostril with your right thumb and inhale through the left

nostril to the slow count of 8. Pause for a second.

3. Close the left nostril with your right ring finger, while you remove your thumb

from your right nostril and exhale through the right nostril to the count of

eight.

4. Inhale through the right nostril to the count of eight. Pause. Close the right

nostril with your right thumb, open the left nostril and exhale to the count of

eight.

5. This is one round. Start by doing 4 or 5 rounds. You can build up to doing this

for 5 or 10 minutes each day.

Note: Don’t do alternate nostril breathing if you have a cold or if your nasal passages

are blocked--don’t force.

Click here for 12 benefits of Alternate Nostril Breathing

This may seem like a lot, but the TRANSFORMATIONAL PROCESSES

only take a few minutes each. These are the 3 processes I would

love for you to do this week. You will feel more connected to

yourself and more peaceful. Hopefully you like them so much you

will continue on even after the cleanse.

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General Guidelines

Drink Plenty of Water Drink ½ your ideal body weight in ounces of water each day, starting with 8-12 ounces

when you wake up. This is very important to flush your lymphatic system and support

immunity.

Drink 12 ounces of water 15-30 minutes before each meal. Water before a meal allows your body to produce more digestive acids and enzyme,

improving digestion.

Choose Any Recipe You don’t have to follow the program exactly. You can enjoy any of the recipes any time of

day. For example, you can have soup for breakfast, smoothie for lunch and salad for dinner, it’s up to you. Have your green juice first thing on an empty stomach. Use only the foods

listed in the shopping list.

Make Lunch the Largest Meal According to Ayurveda, lunch is the most important meal of the day because it is when your digestive fire, agni, is the strongest. Therefore, you should have your largest meal and

your heaviest foods at lunchtime.

Add Fish for Paleo You may include 4-6 ounces steamed, grilled, canned, baked, or broiled wild fish with lunch and/or dinner if you follow a paleo diet or need additional protein.

Choose Organic I highly suggest buying organic during this cleanse. Here is a list of the vegetables that

must be organic. While cleansing you want the least amount of toxins coming in.

Snack If Necessary It is important to pay attention to your hunger even when doing a cleanse. The goal is to

lighten the load and consume less food this week. But it is important to listen to your body

and eat if you are hungry. You don’t want to feel weak. Stay hydrated to keep your energy levels up. Listen to your body, if you need a snack, have it and enjoy it.

Green juice is the best snack, but you can enjoy chia pudding or raw or steamed vegetables with Life Enhancing Cilantro Pesto or any of the dressings. You can have a smoothie for

snack but don’t have more than 2 smoothies a day. The Golden Milk Sleep Tonic is the perfect evening snack before bed.

Eat a Light Dinner Before 7 PM Eating a light dinner of before 7pm promotes the relaxation of your digestive system. You

will be able to take advantage of the natural detoxification process that occurs overnight. If you do this, you will discover you sleep better, have more energy in the morning and you

will probably lose more weight.

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Menu Schedule and Recipes

Do your best to slow down and take time to notice the way your food looks, smells

and tastes. Savor and appreciate your eating experience. Remember to chew! Eat

slowly, eat a little, rest, wait to gauge hunger. Eat more if necessary. Take a

minute to get present with the Before Eating Breathing Process.

Upon Awakening - Juice Recipes Celery juice

Detox Juice

Liver Builder Juice

Breakfast Recipes Dandelion Detox Smoothie

Blueberry Breakfast Smoothie

Cherry Green Smoothie

Lunch Recipes Salads Detox Salad with Carrot Ginger Dressing Spinach Salad with Strawberries

Watercress Avocado Salad

Cooked Vegetable Recipes Coconut Curried Broccoli, Carrots and Cabbage Asian Cauliflower Fried Rice Sautéed Baby Kale with Carrots

Dinner Recipes - Soup Broccoli Sweet Pea Soup

Anti-Inflammatory Ginger Turmeric Carrot Soup

Green Goddess Soup

Snacks Raspberry Lemon Chia Pudding

Life Enhancing Cilantro Pesto

Golden Milk Sleep Tonic

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Juice

Recipes

Note: With all juices, except the celery juice, you can

make a double recipe every other day and store in a glass jar.

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Celery Juice

DRINK 8 OUNCES IN THE MORNING BEFORE BREAKFAST

2 servings, 16 ounces

1 head of celery, stalks separated

• Rinse the celery and run it through a juicer.

• Drink immediately.

• Alternatively, you can chop the celery and blend it in a high-speed blender

until smooth. Strain and drink immediately.

HEALING FOOD NOTE: Celery juice is one of the most powerful healing

juices available. It detoxes your liver and heals

your gut. The medical medium Anthony Williams

says drinking fresh celery juice every morning on

an empty stomach can transform your health and

digestion in as little as one week. I recommend

starting with 8 ounces. Read full article here. If

you find it too strong use half celery, half

cucumber. Celery juice has significant anti-

inflammatory properties and is highly alkaline.

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Detox Juice DRINK IN THE MORNING BEFORE BREAKFAST

1 serving

3 large kale leaves

5 dandelion green leaves (optional)

3 stalks celery, with leaves

1 handful parsley

3 romaine or spinach leaves

1-inch piece fresh ginger, peeled

½ green apple, cored & quartered

1 small or ½ large cucumber, peel if not organic

½ lemon, peel if not organic

• Wash and juice all ingredients.

• If you don't have a juicer, blend everything and put it through a nut milk bag

or cheesecloth to extract the juice. Add 1 cup of water while you are blending

and peel the lemon and cucumber first.

HEALING FOOD NOTE: Drinking the Detox Juice is a great way to get a

daily cleanse and nutrient boost. This juice

flushes and boosts the health of your liver and

provides an optimal healing environment inside

your body. This juice slashes inflammation,

supports the kidneys, bones, and liver and is pure

medicine for the GI tract.

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Liver Builder Juice

1 serving

1 beet (medium size)

6 celery stalks

1 grapefruit peeled

1 inch piece of ginger

• Add all ingredients to vegetable juicer. Gently stir juice.

HEALING FOOD NOTE: Liver Builder both flushes and boosts the health of your

liver and your gallbladder. The liver must metabolize all of

the toxins your body is exposed to, so we must support it

throughout this cleanse. The gallbladder collects and

concentrates bile to help you digest fats. We must cleanse

the bile ducts and support the gallbladder in doing its job

properly. Look at this drink as your protection against fatty

liver and gallstones.

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Smoothie Recipes

Note:

Choose one or two smoothies and repeat throughout the week

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Dandelion Detox Smoothie 2 servings

2 cups dandelion greens, coarsely chopped (kale or spinach can be used if

dandelion isn’t available)

1 cup cilantro or parsley, coarsely chopped

1 organic Granny Smith apple, cored and roughly chopped

½ medium avocado

1 organic cucumber, seeds removed unless you get seedless

1 1/2 cups filtered water

2 tablespoons lemon juice

2 scoops collagen, hemp, whey or vegan protein powder (optional)

• Put all ingredients in a high-speed blender and blend until smooth. Enjoy!

HEALING FOOD NOTE: Dandelion greens have been used

as a liver tonic and diuretic for

years. They have a higher amount

of calcium and iron than most other

greens. On top of that they’re

loaded with fiber, vitamins and

antioxidants. Adding in fresh

cilantro doubles the detoxification

properties. Green apples provide

sweetness and pectin, a soluble

fiber that helps you remove waste.

Cucumber increases the alkalinity.

The avocado boosts the protein

level and the fat makes you feel

satisfied.

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Blueberry Breakfast Smoothie

2 servings

16 ounces water or unsweetened almond milk (makes it creamier)

1 ½ cups frozen blueberries

1 green (unripe) banana

1/2 small beet, peel if not organic

2 large handfuls kale (de-stemmed), spinach or romaine

2 teaspoons virgin coconut oil

¼ teaspoon organic vanilla (optional)

2 full servings of hemp, collagen, whey or vegan protein powder

• Blend all ingredients until smooth. Add more water if you want it thinner.

HEALING FOOD NOTE:

This perfect smoothie contains protein, fat, fiber,

and carbohydrates that will keep your

metabolism humming and keep blood sugar

balanced. There is a green banana instead of a

ripe banana to provide you with resistant starch,

a type of starch that won’t spike your blood

sugar. It also feeds the good bacteria, inhibiting

the growth of bad bacteria which helps you

absorb more minerals. The addition of beets

helps thin the bile and cleanse the liver. Your

liver is key for maintaining proper hormonal

balance.

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Cherry Green Smoothie

2 servings

1 pear, or apple cut in chunks, peel if not organic

1 cup fresh or frozen cherries

2 cups coconut water or plain filtered water

2 cups spinach, romaine or kale leaves

1/2 small avocado

2 servings hemp, collagen, whey or vegan protein powder

A few drops of stevia, if desired

• Blend all ingredients together until smooth and creamy.

• This is a thick smoothie, add more water if necessary.

• Enjoy!

HEALING FOOD NOTE:

Cherries are the antioxidants and

lymphatic movers of spring and

summer. The Gut Associated

Lymphatic Tissue (GALT) on the

outside of the gut wall is cleansed by

the consumption of seasonal berries

and cherries. Avocados add amazing

creaminess to a smoothie. They also

boost absorption of vitamin A, C and

K from the fruits and vegetables.

Avocados are high in fiber and provide

all 18 essential amino acids necessary

for the body to form a complete

protein.

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Salad Recipes

Instead of making one of the salad recipes, prepare

a mixed green salad with a variety of the

organic vegetables on the shopping list.

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Detox Salad with Carrot Ginger Dressing

2-4 servings

2 cups finely chopped kale leaves

1 1/2 cups finely chopped broccoli florets

1 1/2 cups finely chopped red cabbage

1 cup julienned or shredded carrots

1 cup roughly chopped fresh cilantro leaves

1/2 cup toasted chopped almonds

1/4 cup thinly sliced scallions

1 avocado, peeled pitted and diced

Carrot Ginger Dressing

Paleo Option: Mix in or top with a can of salmon or sardines.

• Chop the kale, broccoli, red cabbage separately in a food processor, pulsing

until chopped. Or you can chop them by hand.

• Put all ingredients together in a large bowl, and toss to combine. Dress only

the amount you are going to eat. Serve immediately.

Note: If you are not going to serve the entire salad in one meal, the salad can be

mixed without the dressing and refrigerated in a sealed container for up to 2 days.

Refrigerate the dressing separately in a sealed container.

HEALING FOOD NOTE:

The cruciferous vegetables in this salad help boost your

mitochondria production. Mitochondria are the energy

factories of your cells. They are responsible for

creating 90% of the energy needed to sustain life and

support optimal organ health. Feeding your

mitochondria regularly provides a lot of love to your

organs that work so hard for you. They return the

favor by providing vibrant energy.

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Spinach Salad with Strawberries

2 servings

2 large handfuls of baby lettuce

2 large handfuls of spinach

4 radishes thinly sliced

1/2 cucumber, diced

1/4 cup fresh mint, chopped

6-8 strawberries sliced

1/4 cup chopped almonds

• In a large bowl, mix the lettuce, spinach, cucumber, radishes and mint with

the dressing of choice.

• Top with strawberries and almonds.

• Put onto a plate and season with fresh pepper.

• Pairs well with Easy Lemon Dijon Dressing or simply mix with olive oil, lemon

juice and Celtic sea salt.

Paleo option: Add 4-6 ounces fresh or canned wild salmon.

HEALING FOOD NOTE:

Spinach provides iron, while the

vitamin C in strawberries help you to

absorb that iron. Arugula (rocket) is

high in sulfur, a beautifying mineral

that cleanses the liver and skin.

Radishes and cucumber are high in

silica, which supports the hair, skin and

nails! Mint will calm, cool, and soothe

an overworked digestive system. The

almonds contain healthy fats to keep

you satisfied and fill your body with

energy boosting minerals and protein.

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Watercress Avocado Salad

2 servings

4 cups organic watercress* 1 organic Granny Smith apple, peel if not organic

Easy Lemon Dijon Dressing 1 avocado, cut into chunks

Fresh pepper Hemp seeds (optional)

• Cut watercress into large bite size pieces. • Grate the apple, using the big holes on a box grater.

• Put 4 tablespoons Easy Lemon Dijon Dressing into a large bowl • Add the apples to the bowl with the dressing, mix well.

• Add in the watercress and toss to combine evenly. • Cut the avocado into 1-inch pieces and fold gently into the salad. • Top with fresh pepper.

• Sprinkle with hemp seeds for additional protein.

*Substitute arugula or baby lettuce if you can’t find arugula.

HEALING FOOD NOTE:

Watercress is a nutrient dense

food with more iron than spinach,

more calcium than milk, and more

vitamin C than oranges. It has a

spicy tang to it, much like arugula,

and can be used in salads and

soups. This easy-to-make salad

combines slightly bitter watercress

with the sweetness of apple and

creaminess of avocado, giving it

the perfect balance of

deliciousness.

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Easy Lemon Dijon Dressing Makes 1 cup

1 clove garlic, coarsely chopped

3 tablespoons fresh squeezed lemon juice

2 tablespoons Dijon mustard

3 tablespoons apple cider vinegar

1/2 teaspoon Celtic sea salt

1/4 teaspoon pepper

2 tablespoons chopped fresh parsley or your favorite fresh herb (optional)

3/4 cup extra virgin olive oil

• Add all ingredients into a blender except for olive oil. Blend for about 10

seconds.

• While the blender is running, pour the olive oil in slowly to emulsify. By

doing this the dressing won’t separate in the refrigerator. Alternately put

everything in a blender and blend until creamy, 20 seconds.

• Store in a covered container in the refrigerator for up to a week.

• Return to room temperature when using to liquefy the oil.

HEALING FOOD NOTE:

This is a super healthy dressing. It contains heart-

healthy olive oil, lemon juice and apple cider vinegar

to neutralize acidic toxins while detoxifying the liver.

Celtic sea salt provides necessary trace minerals, and

parsley boosts immunity.

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Avocado Herb Dressing

Makes ¾ cup

½ cup avocado, packed, about 1 medium avocado

1 small garlic clove, chopped

3 tablespoons fresh lemon or lime juice

2 tablespoons extra virgin olive oil

½ cup parsley, cilantro or basil

½ teaspoon Celtic sea salt

4-6 tablespoons water for desired consistency

• Put all ingredients in a blender starting with 4 tablespoons water.

• Blend until smooth, add more water to get desired consistency.

• Taste to adjust salt.

• Store in a jar in the fridge. Keeps for about 5 days.

HEALING FOOD NOTE:

This dressing has antioxidant benefits of Vitamin E

from avocado, and the bacteria and virus-fighting

power of garlic. Choose any herbs you like. Parsley

supports healthy kidney function and is anti-

inflammatory. Cilantro helps detoxify heavy metals.

Basil helps combat pathogens.

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Carrot Ginger Dressing

Makes 3/4 cup

1 cup carrots, peeled and roughly chopped

3 tablespoons rice vinegar

2 tablespoons avocado oil or olive oil

1 tablespoon fresh ginger, coarsely chopped

1 tablespoon white miso or coconut aminos

1/2 teaspoon toasted sesame oil

2-4 tablespoons water

¼ teaspoon Celtic sea salt

Pinch black pepper, to taste

• Add all ingredients to a blender or food processor, and blend until completely

smooth.

• Adjust salt and pepper to taste.

• Serve immediately or store in a sealed container for up to 1 week.

Note: If you want the dressing to be a little sweeter. Add 1 tablespoon honey. It is

optional

HEALING FOOD NOTE

Carrots contain a variety of nutrients and antioxidants, along with vitamin C, that boost your immune system. The

beta carotene that gives carrots their orange color will brighten your skin and make it glow. Ginger is loaded with

antioxidants and improves digestion. Miso is rich in essential minerals and a good source of various B vitamins, vitamins E, K and folic acid. As a fermented food, miso provides the

gut with beneficial bacteria that help you to stay healthy, vibrant and happy.

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Cooked Vegetable

Recipes

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Coconut Curried Broccoli Carrots and Cabbage 4 servings

1 tablespoon coconut oil 1 medium onion, thinly sliced

3 cloves garlic, minced 1-inch piece ginger, peeled and minced

2 teaspoons curry powder (or 1 teaspoon curry powder plus 1 teaspoon turmeric for less spicy)

1 large broccoli crown, cut into florets (about 4 cups) 1 cup carrots, cut into half moons

½ cup water ¼–½ teaspoon Celtic sea salt (depending on if your curry powder has salt) 2 cups cabbage, very thinly sliced (kale is also good here)

1 ¼ cups canned whole coconut milk

• Heat the coconut oil in a large sauté pan on medium heat. • When the pan is hot add the onions and cook, stirring until they’re soft,

about 8 minutes. • Add the garlic and ginger, cook for another minute, until fragrant.

• Add curry and stir. • Add broccoli, carrots, water and ¼ teaspoon sea salt. Cook, covered, for 2-3

minutes, until the broccoli is bright green and most of the water is absorbed, stirring occasionally.

• Add the cabbage and coconut milk, turn up the heat until it begins to boil. • Turn down to a simmer to cook for another 3-4 minutes, until the vegetables

are tender. • Taste to adjust salt. Serve warm. Store left over in the refrigerator for 1 day.

HEALING FOOD NOTE:

Sulfur-rich veggies, like broccoli and cabbage, help your body produce

glutathione which is called the 'mother of all antioxidants' due to its essential role in

cellular health. They help boost your mitochondria production. Our mitochondria play a vital role in producing the energy

we need to live and breathe, as well as heal, detoxify, and strengthen our

immunity. The fat in the coconut milk helps your body assimilate the nutrients.

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Asian Cauliflower Fried Rice 4 servings One medium head cauliflower, about 2 pounds, (5 cups riced)

2 tablespoons coconut oil or avocado oil

1 cup chopped scallions, light and green parts separated

¼ teaspoon red pepper flakes

¼ teaspoon Celtic sea salt

3 garlic cloves, minced

1 tablespoon fresh ginger, minced

1 cup carrots, chopped into small cubes (or frozen peas and carrots)

1 ¼ cups frozen peas (or 2¼ cups frozen peas and carrots)

2-3 tablespoons gluten free tamari or coconut aminos

1 teaspoon Asian toasted sesame oil

Sesame seeds for garnish (optional)

• Put the cauliflower in a food processor and pulse until you get rice size pieces.

Put into a bowl. Alternatively, grate on the large holes of box or hand-held

grater. Set aside. Or buy cauliflower already riced.

• Heat oil in a large sauté pan over medium-low heat.

• Add the light scallions, red pepper flakes, salt, garlic, ginger and cook, stirring

often, until softened but not browned, 1 to 2 minutes.

• Add carrots (fresh). Cook on medium heat stirring often, for about 3 minutes.

• Add the cauliflower. Sauté on medium-high 3 minutes while stirring until

cauliflower is no longer raw. Don’t let it get too soft.

• Rinse the frozen peas (and frozen carrots) under hot water to defrost. Add to the

cauliflower mixture and continue cooking until the cauliflower “rice” is tender-

crisp and the peas are warmed through, 1-2 minutes.

• Stir in the soy sauce 1 teaspoon sesame oil and dark green scallions.

• Taste and adjust seasoning. Store leftovers for 1 day in the refrigerator.

HEALING FOOD NOTE

Cauliflower is a cruciferous vegetable that is

naturally high in fiber and B-vitamins. It provides

antioxidants and phytonutrients that support

detoxification. It also contains fiber to enhance

weight loss and digestion and choline that is

essential for learning and memory.

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Sautéed Baby Kale with Carrots

2 servings

1 tablespoon olive oil or avocado oil

2 cups carrots, sliced into half moons

Celtic Sea Salt to taste

2 cloves garlic, thinly sliced

One 5 ounce container baby kale (or 1 small head kale, stems removed, chopped)

¼ teaspoon lemon (optional)

• Heat a large sauté pan on medium low heat. Add oil.

• Once the oil is hot, add carrots. Sprinkle with Celtic sea salt.

• Sauté on medium-low for 3-4 minutes, stirring occasionally, until the carrots

begin get a little brown and slightly tender.

• Add garlic, sauté 1 minute until fragrant.

• Add kale, turn up to medium, sauté stirring frequently about 2-4 minutes or

until the kale is tender. The amount of time will depend on how tender the

kale leaves are. Taste to see if it is done to your liking.

• Sprinkle with lemon. Serve warm or at room temperature.

HEALING FOOD NOTE

Kale is one of the most nutrient-dense foods

on the planet. This dish provides more than

100% of the daily minimum of immune-

supporting vitamin C and over 200% of

vitamin A, good for skin and brain health. Kale

also supplies energy-supporting B vitamins

and some plant-based omega-3 fatty acids

and plant protein.

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Soup

Recipes

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Broccoli and Sweet Pea Soup

4 servings

1 tablespoon olive oil, avocado oil or ghee

1 large shallot, chopped, about ½ cup

1 cup celery, chopped

3 cloves garlic, chopped

¼- ½ teaspoon Celtic sea salt

5 cups broccoli crowns (about 1 large head), cut into chunks

3-4 cups vegetable or chicken broth

1 ½ cups frozen or fresh peas (I like to use petite peas)

2 cups fresh spinach, firmly packed

¼ cup tablespoons fresh dill

Fresh pepper

2 tablespoons lemon juice for serving (adds brightness)

Sprouts for garnish (optional)

• Heat oil or ghee in a soup pot. Add shallots and celery. Sauté on medium 3

minutes until they begin to soften. Don’t let them brown.

• Add garlic. Sprinkle with salt. Sauté 1 minute.

• Add broccoli and stock. Use just enough stock to barely cover the broccoli.

• Bring to a boil, turn down and simmer 5 minutes.

• Rinse peas, if using frozen. Add to the soup and let simmer 3 minutes.

• Add spinach, simmer 2 minutes more until spinach is wilted.

• Pour soup into the blender, add dill and blend until smooth and creamy. Add

more broth if you want your soup thinner.

• Taste to adjust salt, stir in a little pepper.

• Stir in lemon juice just before serving.

• Garnish with sprouts.

HEALING FOOD NOTE:

Peas are high in protein and fiber. Their B vitamins keep your liver

functioning optimally and balance your hormones. Broccoli

improves digestion, lowers cholesterol, detoxifies the body and

maximizes vitamin and mineral bioavailability. Dill has diuretic

properties and calms your digestive system.

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Anti-Inflammatory Ginger & Turmeric Carrot Soup

4 servings

1 tablespoon ghee or coconut oil

1 large onion, chopped

3 garlic cloves, chopped

1 tablespoon grated ginger (about 2" piece)

1 tablespoon turmeric powder

½ teaspoon Celtic sea salt

¼ teaspoon black pepper

1 cup chopped fennel

3 cups chopped carrots

1 cup chopped butternut squash (or more carrots)

4 cups vegetable or chicken broth

1 (13.5 oz) can coconut milk, simple or full fat

Lemon juice to taste

• Heat the oil in a large soup pot. Add onions and sauté 2 minutes until they

begin to soften.

• Add the garlic and ginger, sauté 1 minute until fragrant.

• Add turmeric, salt, and pepper, sauté for another minute.

• Add fennel, carrots, and squash. Stir to coat with the turmeric.

• Add broth and coconut milk. Bring the mixture to a boil, cover and turn down

to simmer for 20 minutes, until vegetables are soft.

• Once the soup is cooked, add it to a blender and blend until creamy. You

could also use an immersion blender. Taste and adjust seasonings.

• Serve with a squeeze of lemon.

HEALING FOOD NOTE:

This beautiful soup is packed with

nutrients and full of flavor. Turmeric is

great for reducing inflammation! The

fennel cools and soothes your digestive

system. The coconut milk is full of

healthy fat to keep you satisfied.

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Green Goddess Soup 4 servings

1/4 cup cashews, soaked 4 hours or overnight 1 tablespoon ghee or coconut oil

1 large onion, chopped 2 cloves garlic, chopped

1 teaspoon ground cumin ¼ teaspoon ground fennel

½ teaspoon Celtic sea salt 4 cups broccoli, florets

2 cups kale, stems removed, leaves loosely packed 2 cups spinach, loosely packed

5 cups veg/chicken broth, Fresh pepper

Sprouts and hemp seeds for garnish (optional)

• Heat the ghee in a large soup pot on medium low. Add the onion. • Sauté onion for 5 minutes, until it is translucent.

• Add garlic, cumin and fennel, cook for 1 minute until the spices are fragrant. • Add broccoli, broth and salt. Bring to a boil. Reduce to a simmer. Cover and

simmer for 10 minutes until broccoli is tender. • Add the greens and stir to mix them into the broth. Cover and simmer for 5

minutes or until the greens are bright green. • Drain and rinse the cashews, put into a blender. Scoop out 1 cup of stock from

the soup and add to the blender. Blend until you get a smooth cashew milk. • Pour the blended cashews into a container.

• Add the soup to the blender and pulse to coarsely puree the vegetables or use an immersion blender. Leave a little bit of texture.

• Pour the soup back into the pot. Pour in the blended cashews. • Taste to adjust salt, season with fresh pepper. Serve garnished with sprouts

and/or hemp seeds. • Store in the refrigerator for 3 days or freeze for 2-3 weeks.

HEALING FOOD NOTE:

This soup is amazing. It’s incredibly nutritious,

bursting with vitamins, fiber, iron, magnesium and antioxidants. It tastes sensational and is remarkably easy to make. Fennel soothes and heals your digestive system. Cumin one of the most powerful spices for the pancreas, helps regulate blood sugar.

For the leafy greens I used kale and spinach, but any leafy greens are good. It’s a good way to use up greens in your refrigerator.

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Snack

Recipes

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Raspberry Lemon Chia Pudding

4 servings

6 tablespoons chia seeds

1 cup frozen or fresh raspberries

1 3/4 cups almond milk or nut milk of choice

½ teaspoon lemon zest

2 tablespoons lemon juice

½ teaspoon vanilla

1-2 tablespoons maple syrup, honey or 6 drops stevia, or more to taste

• Put chia seeds into a medium size bowl.

• In a blender, blend the raspberries, almond milk, lemon zest, lemon juice

and vanilla together on high till smooth.

• Add stevia or maple syrup 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. It will

be very thin at first, but the chia will thicken the liquid creating a perfect

pudding texture. Add additional almond milk if you like it thinner.

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

• The pudding will last about 3 days.

HEALING FOOD NOTE:

Chia seeds are nutrient rich providing omega

3 fats, plant protein, fiber, and calcium. Chia pudding will fill you up at breakfast to keep you going all morning. It’s also a great snack

food. The protein, fat and fiber will satisfy any cravings you have. It will give you an

energy boost especially in the middle of the afternoon. Chia pudding also makes a

delicious, satisfying healthy dessert.

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Life Enhancing Cilantro Pesto Adapted from Gut Thrive in 5

Makes 1 cup

1 bunch fresh cilantro, washed

2 tablespoons fresh oregano 2 tablespoons lemon juice

1/3 cup extra virgin olive oil 1/4 cup pine nuts

1 clove garlic, chopped ¼ teaspoon Celtic sea salt, to taste

• Blend all ingredients together. • Taste to adjust salt.

• Store in a glass jar in the refrigerator for 2-3 weeks.

Use as a thicker salad dressing, a dip for vegetables, or as a topping for fish after it has been cooked.

OPTION: If you don't like cilantro, you can replace with it with a bunch of fresh basil.

HEALING FOOD NOTE:

Fresh oregano and garlic are antifungal, antibacterial and

antiviral which helps rid the gut of bad bugs. As our good gut bacteria

thrive our immune system improves. Cilantro helps rid the

body of heavy metals and is a natural detoxifier.

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Golden Milk Sleep Tonic

1 serving

1 1⁄2 cups unsweetened almond or coconut milk

1 teaspoon ground turmeric

1/4 teaspoon ground dried ginger

1/4 teaspoon Ceylon cinnamon

1⁄8 teaspoon black pepper, freshly ground

1 teaspoon coconut oil or ghee*

1 tablespoon honey, raw

Pinch of Himalayan pink sea salt or Celtic sea salt

• Combine all ingredients in small saucepan.

• Whisk to combine and warm over medium heat. Heat until hot to the touch

but not boiling - about 4 minutes - whisking frequently.

• Turn off heat and taste to adjust flavor. Add more sweetener to taste

• Pour into a mug and serve.

*Ghee is best if you’re constipated or have trouble sleeping

*If you prefer not to make this spice mixture, you can buy Gaia Golden Milk

Powder.

HEALING FOOD NOTE:

These spices all work together to help

reduce inflammation while calming and

nourishing the nervous system to

prepare you for a deep sleep. Black

pepper allows for 300% greater

absorption of the nutrients of turmeric,

Powdered ginger is clinically proven to

soothe your digestive system.

Cinnamon balances blood sugar;

coconut oil supplies fat to the thyroid

for deeper sleep; and the combination

of honey and sea salt calms your

brain.

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Shopping

List

This is a list of all the ingredients in this cleanse. Your shopping list will depend on which recipes you make.

You can eat any item on this list. Some of the harder to find ingredients have

links to purchase online.

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Shopping List

Apple, Granny Smith

Arugula Avocado

Banana, green Basil

Beet Blueberries (frozen)

Broccoli Butternut Squash

Cabbage, green Cabbage, red

Carrots Cauliflower

Celery Cherries (frozen or fresh)

Cilantro Cucumber

Dandelion Dill

Fennel Garlic Ginger

Grapefruit Kale

Kale, baby Lemon

Lemon Lettuce, baby

Mint Onion

Oregano Parsley

Pear Peas, frozen or fresh

Radishes Raspberries (fresh or frozen)

Romaine Scallions

Shallots Spinach Sprouts

Strawberries (fresh) Watercress

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Almond milk or other nut milk

Almonds Apple cider vinegar, raw

Avocado oil Black pepper

Broth, chicken bone Broth, vegetable

Cashews Chia seeds Cinnamon, Ceylon

Coconut milk, simple or full fat Coconut oil, virgin

Cumin, ground Curry Powder

Dijon mustard (no sugar or preservatives) Fennel, ground

Ghee Ginger, dried

Hemp Seeds Honey, raw (use only limited amounts)

Maple syrup (use only limited amounts) Miso, white or yellow

Coconut Aminos Olive oil, extra virgin

Pine nuts Red pepper flakes

Rice vinegar Sea Salt, Celtic Sesame oil, toasted

Sesame seeds Stevia

Turmeric Vanilla extract, organic

Protein Powders (choose the one you like best)

Protein Powder, grass fed whey (plain no stevia, for sensitive systems)

Protein Powder, grass fed whey, vanilla (with stevia) Protein powder, hemp

Protein powder, vegan Protein powder, collagen

FISH (optional) Wild caught fish (optional)

Canned wild caught salmon Canned sardines

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Tips for Making Your Cleanse Easier

CHOOSE ONE SMOOTHIE

Stick with one smoothie and repeat it throughout the week. You’ll have less

ingredient to buy.

CHOOSE ONE JUICE

Make the same juice all week. With all juices except the celery juice you can

make a double recipe every other day and store in a glass jar in the

refrigerator.

MAKING JUICE WITHOUT A JUICER

If you don't have a juicer, blend everything and put it through a nut milk

bag or cheesecloth to extract the juice. Add 1 cup of water while you are

blending and peel lemons and cucumbers before blending.

MAKE ONE DRESSING Make one dressing and use it all week. You can always use a good, flavorful

olive oil paired simply with a vinegar and some salt and pepper to make an easy salad dressing. Or buy a Primal Kitchen salad dressing.

COOK ONCE EAT TWICE The soup recipes make enough to be eaten for 2 or more days. The Curried Coconut Broccoli and Asian Fried Rice make enough for 2 days. You can cut

up the vegetables for your salads and store without dressing in containers like a salad bar.

IF YOU EXPERIENCE DETOX SYMPTOMS Sometimes people experience headaches or feel very tired the first few days of the cleanse. Often, it’s from caffeine or sugar withdrawal. If this happens,

drink lots of water and eat more food. Have a snack in the morning and afternoon. You can have an additional smoothie with protein powder for snack. Add fish to your lunch and/or dinner meal.

DO THE MIND AND SPIRIT DAILY PROCESSES These processes will help you stay on track. They calm your nervous system, improve your energy and balance your chemistry. They also connect you to your TRUE SELF, so you feel happier.

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Happy

Cleansing!

_________________ Eat Well Enjoy Life

Ingrid DeHart