disclaimer and copyright€¦ · 10-day juice cleanse what is a juice cleanse? juice cleansing,...

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Disclaimer and CopyrightThe responsibility for the consequences of your use of any suggestion or procedure described hereafter lies not with the authors, publisher or distributors of this book.

This book is not intended as medical or health advice. We recommend consulting with a licensed health professional before changing your diet or starting an exercise program.

Except for personal use, no part of this publication may be reproduced or distributed, in any form or by any means, electronic, mechanical, photocopying, or otherwise, without prior written permission from the publisher.

If you enjoy the information in this program, The Raw Divas would like to encourage you to show your support by sharing your testimonial with us, sharing our website with your friends and family, signing up to our free newsletter, or supporting our continued work by considering our other programs and products.

Copyright © 2010 by Tera Warner and The Raw Divas Inc.All rights reserved. Published by:The Raw Divas3773 rue Bélanger, Montreal, QC H1Z 1B3 www.therawdivas.com

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ForewordHere you are, at the start of another adventure in health and wellness. You may be wondering if you’ll make it through to the finish line smil-ing, or succumb to temptations along the way. No matter how it all turns out, the fact that you’re here, willing, curious and committed is an awfully good place to start.

This guide is designed to help support you in your 10-day juice cleanse journey. It’s a collection of some of our very best recipes and tips for how to get through this experience easily and without having to white knuckle it through cravings or hunger pangs. Even all the recipes and wisdom in the world will never be able to stand in for your courage to act, your willingness to persist, and your determination to make it to the finish line. This guide can not pull out your juicer or prioritize the shopping trips necessary to get all the cucumbers and lemons you’ll need to make this happen.

But you can. Roll up your sleeves and commit to doing what it takes to make it happen. Set your intention now, at the beginning, to make this a successful experience for yourself. Visualize yourself feeling fabulous, confident, inspired and renewed at the end of this adventure. Commit now to a vibrant finish and you will get there.

We celebrate your uncommon courage, honor your decision to be here, and wish you a marvelous adventure in getting to explore the possibili-ties of what healthy living and freedom from food addictions can be. May you feel frisky and fibre free throughout your 10-day juice cleanse!

Freshly-squeezed love,

Tera & Stephanie

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Index

What is a juice cleanse? p. 5

What is a juice fast? p. 5

What are the benefits of a juice cleanse? p. 6

What is the di!erence between a juice and a smoothie? p. 7

Don’t I need fibre? p. 8

I have a blood-sugar condition. Can I do a juice cleanse? p. 8

Why green juice? p. 9

Can I add fruit? p. 10

What else can I add to my juice? p. 11

How much juice should I drink? p. 11

Is juice cleansing di"cult? p. 12

What do I do if I get hungry? p. 13

Should I buy organic produce? p. 14

What kitchen equipment do I need? p. 15

Making the Transition p. 15

Why is it important to have a transition week? p. 15

What can I eat? p. 16

A few things to consider p. 16

Menu Planner 1 – High Raw/ Gourmet p. 18

Menu Planner 2 – Low Fat/ 100% Raw p. 37

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10-Day Juice CleanseWhat is a juice cleanse?Juice cleansing, also known as “juice feasting”, involves consuming only fresh, raw leafy greens and vegetables (and some fruits) for the duration of the cleanse. You get all the calories you would normally consume each day by drinking at least 4 quarts/128 ozs/ 16 cups of fresh juices each day. “This means a large volume of nutrient dense liquid passes through the body daily, helping to cleanse, rebuild, rehy-drate and alkalise the system. Vegetable juices, fruit juices and coconut water are all included,” explains Angela Stokes-Monarch, author of The Juice Feaster’s Handbook.

Juice cleansing activates a “cleansing physiology” which allows the body to cleanse e!ectively, safely and for longer periods of time than, say, for a juice fast, because you’re getting all the calories you need each day; and because you’re getting all the calories you need, you can continue with your daily activities and routines as usual, without the energy “slump” or feeling “dysfunctional”.

Your waking consciousness isn’t slowed down on a juice cleanse be-cause your body is getting exactly what it needs in order to function. Juice cleansing will therefore keep your response time up and will en-able you, in most cases, to be able to go to work, pay your bills, take care of your family, drive your car and things like that. Dr. Ritamarie Loscalzo agrees: “You’re able to maintain a level of activity. I’ve run, bicycled, and done things while I was juice cleansing that I wouldn’t consider doing when I’m [juice] fasting.”

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What is a juice fast?On a typical juice fast, by contrast, you’d consume around one to two quarts of juice a day, which supplies you with about half the calories you need for the day; juice fasts, therefore, don’t typically provide your body all the calories it requires on a day-to-day basis.

On one hand this means your body develops a really strong “cleansing physiology” because the less solid food and calories you consume, the faster the cleanse is going to happen. However, it also slows down your response time, which makes it very unsafe for you to do certain things like drive a car, for example.

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What are the benefits of a juice cleanse?“Fresh, living juice is a powerhouse rich in vitamins, minerals, living enzymes and phytochemicals, all of which have extraordinarily health-ful and beneficial e!ects on your body,” say Jay and Linda Kordich, authors of Live Food, Live Bodies.

Juice cleansing is also practical, feasible and safe if certain key princi-ples are followed, such as the consumption of enough fresh juice AND water during the cleanse. “With juicing, especially the kind that we’re going to guide people through, there’s so much nutrition coming in,” adds Dr. Ritamarie. “You don’t run the risk of electrolyte imbalances, which you can run into on a water fast [for example]. We’re drinking a lot of green juices, chlorophyll, magnesium, potassium, and a fair amount of protein in the form of easy-to-absorb amino acids.”

It’s also life transforming, continues Dr. Ritamarie: “If you are strug-gling with pains, aches, digestive disturbances, low energy, brain fog or whatever that may be troubling you right now, just imagine what it would feel like to no longer have those issues. The permanent relief will come from living the lifestyle afterwards, but that feeling of being free of those things is just amazing.

“I have seen people [come] o! medications. I’ve seen skin clearing within days. I’ve seen people whose blood sugars finally get under control and many miraculous changes from doing something like this. Unbelievable stu! happens,” she adds.

Some of the benefits of juice cleansing include:

consuming large amounts of “living” juice

consuming daily

friendly juicing guidelines, and consume 80% plus green juices

And there are many more! Your own Juice Cleanse journey may reveal some amazingly positive and surprising experiences.

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What is the di!erence between a juice and a smoothie?Both juice cleanses and smoothie cleanses facilitate a valuable detox.

The plus side of smoothies is you get all the fiber and all of the nutri-ents, since nothing is thrown away. They make a great raw food meal that is satisfying even to people who are very new to raw foods. Almost everyone loves smoothies, plus the fibre can absorb toxins in your gut and drag them out…a good thing! Because you consume a lot of fibre on a smoothie cleanse, you experience a lighter detox and your diges-tive tract does not get as much of a rest as it does with a juice cleanse.

If, however, you are very ill and your digestion is compromised, inflamed or irritated, it’s very helpful to be able to get the nutrition of the veg-gies without having to process the fibre. It gives your gut a chance to heal, and energy can be spent on regeneration and cleansing, which is where juicing is very beneficial.

It’s easy to consume up to 10 pounds of produce a day by juicing, which is a lot of nutrition, but the same amount of food would be very uncomfortable to consume in its whole food form. It’s not very often that we give our system the chance to completely rest from the work of digestion and processing whole foods, but doing so can have po-tent health-giving qualities.

Juicing is also much more gentle on the body than traditional water fasts where no calories or nutrition are consumed. “Anybody with ir-ritable bowel, leaky gut, or chronic candida problems does a little bit better with a juice cleanse than they might with a smoothie cleanse,” says Dr. Ritamarie.

“They’re both very valuable at any point in time. I like to alternate them. Sometimes I’ll do a juice cleanse. Sometimes I’ll do a smoothie cleanse,” she continues.

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Don’t I need fibre?Cutting out the fibre is actually the key to the transformational aspect of juice cleansing.

By cutting out the fibre, you’re putting your body in a unique cleans-ing physiology. Angela Stoke-Monarch explains in her book A Juice Feaster’s Handbook: “Juicing your food removes the fibre, and thereby removes the need for your body to break down and digest that fibre. Without the fibre in the way, your body can more readily absorb and assimilate the nutrients faster, straight from the juice. As digestion is easier, your body can then use the saved energy to clean out old mat-ter, especially from the small intestine and colon.

“The average person holds 5-10lbs/2-5kg of toxic old matter in their intestines, and [juice cleansing] is an ideal way to release it. Free from the constant flow of waste usually passing through, the intestines can release old mucus, foods and bacteria that may be fermenting and causing problems. Far from being a time of ‘deprivation’, this extraor-dinary healing program is an experience of abundance, massive nutri-tional intake and huge shifts in health.”

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I have a blood-sugar condition. Can I do a juice cleanse?

If you have diabetes or some other blood sugar related condition, you can still do a juice cleanse; and in fact the menu planner we have cre-ated for the 10-Day Juice Cleanse is blood-sugar friendly. The main thing to remember is to avoid fruit juices (although some low-glycae-mic fruits like blueberries, and small amounts of apple can be con-sumed, if tolerated).

Dr. Ritamarie says: “Personally, I don’t think anybody should do a fruit juice cleanse because it doesn’t have enough minerals in it. Even if you don’t already have blood sugar problems, it runs the risk of creating sugar problems.

“Every one of your juices should be 80% or more green, especially if you have diabetes, insulin resistance, candida or any of those sorts of problems.

“When you do 80% of your juice as green and put a little bit of fruit in there to sweeten it, and you stick to low glycemic fruits or fruits that are diabetic friendly that actually help to improve your insulin resist-ance, like blueberries, then you create an environment where you can

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thrive. I’ve seen people drop their sugar levels by 100 points inside of a few days, even including a little bit of fruit in their juices, by using that 80% or more as green.”

In fact, whether you are diabetic, pre-diabetic or simply looking for a low glycemic approach to juice cleansing, all the recipes we have fea-tured in the 10-Day Juice Cleanse Menu Planner are appropriate.Regardless of your current health condition, however, it is wise to check with a qualified healthcare practitioner before embarking on any cleanse, feast, detox or fast.

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Why green juice?As mentioned in the section above, every one of your juices should be 80% or more green; and this is because it creates an environment within which your body can thrive.

“Green juices are highly potent because they have highly concentrated nutrients”, say Jay and Linda Kordich in their book Live Foods, Live Bodies: “[They] are a high source of chlorophyll which metabolises oxygen in the bloodstream, purifying it and at the same time cleans-ing the kidneys, liver and urinary tract. Green juices also stimulate the peristaltic wave in the intestines and move the bowels.”

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Do I have to stick to the recipes?No! The recipes are guidelines only, BUT! There are some general prin-ciples you need to follow on this 10-Day Juice Cleanse:

1. Eat at least 2 pounds/ 1 kilo of greens per day 2. Ensure that you vary your greens so that you benefit from a variety of nutrients 3. Ensure that at least 80% of your juice is green

Other than that, you have free reign to be as creative as possible. One of the joys of juice cleansing is learning to listen to what your body needs; when you buy your fresh produce, you can look at everything available and really “intuit” what your body is asking for. You may need kale, or asparagus, or broccoli; whatever it is, go with your (gut) instinct!

At first, and if green juice is new to you, it might be easier to start o! with spinach and parsley; spinach is mild and parsley is energis-

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ing. From there you can add kale, mixed green salad leaves, Romaine lettuce, and arugula (rocket) that gives a spicy kick! After that you can introduce your wild greens like nettles, watercress and mustard greens; they are nutrient dense and, as a result, tend to have quite a bitter flavour.

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Can I add fruit?Provided that you’re in a normal blood sugar physiology, then you can put sweeter things into your green vegetable juice to make it more palatable and add more calories. This is especially helpful for athletes or those who are very physically active.

Fruit you can add:

thaw them, blend them in a blender with all your other ingredients and use a nut milk bag to squeeze out the juice.

Fruit you should avoid:

– these slow the cleanse process

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What else can I add to my juice?

Green juice tastes delicious; however this may be an acquired taste and you may wish to add some ingredients for flavour as well as other health benefits. “You start to use things like herbs,” says Ritamarie. “Some of the herbs are nice to use because they give it a really nice flavour. They also help to support that whole insulin, sugar-handling process.” You can juice basil, oregano, peppermint, spearmint, or any of those really nice green herbs into your juices.

Celery waters juice down and gives it a salty flavour. “Celery is said to be four times as hydrating as water, as well as being a great source of organic sodium and other minerals,” says Angela in her book A Juice Feaster’s Handbook. And there are other ways of making juice taste outstanding, such as by adding cinnamon.

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We have included a couple of other flavour-boosting tips in the 10-Day Juice Cleanse Menu Planner.

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How much juice should I drink?

It is recommended that you drink at least a 4 quarts/ 128 ozs/ 16 cups of juice per day during a juice cleanse. Depending on your own consti-tution, you may even need to drink more. “This quota of [4 quarts/ 128 ozs/ 16 cups] of juices is in addition to your water consumption and any herbal teas you may be drinking,” says Angela Stokes-Monarch in her book A Juice Feasters Handbook.

Make sure that you’re consuming enough; you need more liquid than you normally would, so keep yourself hydrated and drinking on a regu-lar basis. “One thing that I do personally is drink frequently. There’s the whole concept of three meals a day [versus] spreading things out. Typically, I can go long periods of time without food. When I’m juicing, I try to drink throughout the day and tune into when I get that feeling of hunger,” says Dr. Ritamarie.

Listen to your body and drink to your fill ;) Drink plenty of water (about 2 quarts/ 64 ozs/ 8 cups) and utilise herbs and Superfoods as appro-priate, and should you wish.

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Is juice cleansing di"cult?The first 3 days can be a challenge for many people as the body starts to get used to consuming calories in a di!erent form and matter. As your body learns to receive fuel in this new form, your stomach will start to shrink and the superficial pangs of hunger will lessen.

It’s important to note that the feeling of hunger is healthy; it’s a sign that your body is ready to receive more fuel, says Angela Stokes-Mon-arch: “Many people are not used to feeling hunger, however and [are] even a little fearful of it. Try to relax into accepting hunger as a natural part of your cycle – feel it, honour your body’s needs by providing the nutrition required and then move on, until the next time hunger arises. Feeling hunger does not have to be a drama – it is just your body’s way of saying ‘can I have some more...?’”

One of the benefits of juice cleansing is that you will start to under-stand the di!erence between hunger and cravings. It actually comes down to the idea of “need” versus “want”. Hunger is a physiological

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thing; it’s very real. You need some kind of a nutrient; you need calo-ries; whatever it is, your body is telling you it requires something for survival.

Cravings, on the other hand, are an altogether di!erent animal. Crav-ings happen at the mental level rather than the physiological level and it involves “wanting” something: “I want doughnuts; or I want pizza.” The experience of a juice cleanse will help you tap into your body’s genuine pangs of hunger versus the superficial nature of cravings.

After a few days on a juice cleanse, you’ll ease into the flow of it and you may even experience what Dr. Ritamarie calls the “honeymoon period”: “Actually, after day 3 you feel really good. By the fourth day, you say, “Wow! I feel great. I’ll never eat again,” because you don’t have the dishes to do. You don’t have that heavy feeling in your gut. You feel lighter and more energetic. The honeymoon lasts from day 4 until about day 8. You’re doing 10 days. It’s a really good choice of number because just around that Day 8 or 9 period, you’re saying: “Enough is enough. I’m ready to eat again.” Then you can kind of grin and bear it for another day until you’re done.”

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What do I do if I get hungry?

You may feel hungry during the cleanse, especially for the first few days as the body gets used to consuming calories in a di!erent form and volume. Drinking frequently, keeping yourself hydrated and “tun-ing in” to when you feel hungry will help you to manage your feelings of hunger and di!erentiate them from cravings.

Learn to notice the subtle di!erences between hunger and cravings, as mentioned in the section above. Listen to your body and tap into your intuition. Use this as an opportunity to get to know yourself a lit-tle better.

That said, we know how hard it is to overcome feelings of hunger at times. For this reason, we have included some delicious *snack* reci-pes in the guide for those times when you need something a little more *dense*. You can try Dr. Etti’s Chocopotion or one of her green smoothie recipes, or try adding some Superfoods or making a chia “cereal” as recommended by Angela Stokes-Monarch or Dr. Ritamarie. We have also included some herbal tea infusion recipes from master herbalist Jonathan Raymond. Drinking herbal infusions will do a great deal to facilitate and improve the detoxification process, while also alleviating the common symptoms or discomfort that you might be experiencing during detox. There are plants that help to regulate gly-cemia, thus preventing sugar and carbohydrate cravings. These are:

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elderflower, blueberry leaves and others.

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What if I want to quit?

If this is your first juice cleanse, you may be surprised by the rise and fall of emotions that you will encounter on your 10-Day journey; this is perfectly normal and is part of the process. Giving up because you feel you’re not emotionally into it is not a good thing, as you want to watch and experience your emotions as they rise and fall. A little bit of struggle is part of the experience and is something to stick with and endeavour to overcome.

However, if you should feel a persistent anger or strong negative emo-tion for several days, and those feelings surround what you’re doing (i.e. the juice cleanse), it is probably not authentic for you to keep doing it and you can discontinue. If you’re “hating” it, the persistent negative emotions are not conducive to cleansing or healing, anyway. In this case, break the cleanse, be happy with what you’ve done so far, and tuck into some of the delicious post-cleanse recipes we’ve put together for you in the 10-Day Juice Cleanse Post-Cleanse Guide. That way you’ll still be treating your body to a healthy, nourishing ex-perience. You may even wish to embark on the journey again at some point ;)

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Should I buy organic produce?Yes! We recommend organically grown, unsprayed produce any time you can find it. If this is not possible, wash your fresh produce in a biodegradable soap using a vegetable brush, making sure to scrub the surfaces thoroughly, and rinse them, as well.

We also recommend that you buy local where possible. Much local produce may also be pesticide-free and sustainable; you only need ask the farmer or vendor. Many may not be certified due to the costly process of certification and the red-tape involved, but it may still be high quality and organic.

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What kitchen equipment do I need?There are two main methods of juicing. The most obvious one is a juicer, however you can also make excellent juices with the help of a blender and a nut milk bag!

With your blender you can liquidise or puree your greens and vegeta-bles, then squeeze them through a nut milk bag to separate the liquid from the fibre.

The advantage of the blender/ nut milk bag method is that, although you’ll have to chop up everything beforehand, the clean up time is much faster and easier.

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Making the Transition

Why is it important to have a transition week?We discourage abrupt, dramatic changes and believe that changes made on a gradient will be far more successfully implemented in the long term, even on a 10-Day Juice Cleanse!

If you proceed at a pace that is uncomfortable for you and causes you stress, you’re actually creating more toxins for yourself. Therefore, if you’re not used to juicing, juice cleansing or even raw food, it’s recom-mended that you “prepare” your body for the 10-Day Juice cleanse by making dietary changes that help to kick-start the detoxification process.

By eliminating certain foods and increasing the % of raw foods in your diet prior to commencing the 10-Day Juice Cleanse, you’ll give your body the best start possible and maximise your chances of success.

Being able to create a program where we have a gentle introduction and transition to juice and a gentle reintroduction and transition back to whole foods and fibre is really important; so for this reason, we’ve also created a Post-Cleanse Support Guide (available as a separate guide) as part of the 10-Day Juice Cleanse. Dr. Ritmarie agrees that this is an important aspect of juice cleansing: “I learned from experi-ence and doing the extended cleanse how to introduce things back in a slower, more deliberate manner. I think you avoid that rebound binge and hunger thing.”

By taking part in The Raw Divas 10-Day Juice Cleanse, we help you to maximise your potential for success by easing you in and easing you out again. We believe that by following these guidelines really closely, you’ll feel so good that may never go back to your normal eating hab-its again ;)

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What can I eat?

Because we feel strongly that change is best made on a gradient, this does not need to be a 100% vegan and high--raw whole foods transi-tion.

However, we do recommend the following:

eggs.

rice versus “gluten-free” breads and pastas.

lentils before steaming or cooking them.

encourage overeating.

We understand that everyone is at a di!erent stage of their raw food journey; and for this reason we have supplied 2 transition menu plan-ners: one is high-raw/ raw gourmet and the other low fat/100% raw.

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A few things to consider

the seasonal availability, personal preferences, allergies, and budget restrictions of everyone on the program. We suggest you look at this as a guideline - a suggestion of what you can do. But feel totally comfortable substituting recipes and food items as necessary.

dramatic, di"cult or physically uncomfortable to experience. It should be fun, tasty, somewhat easy and informative!

transition odyssey!

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Menu Planner 1 – High Raw/ Raw Gourmet

Monday:Breakfast: Strawberry Protein SmoothieLunch: Cauliflower Salad with Pine Nuts and CurrantsDinner: Zucchini Noodles with Alfredo Sauce

Tuesday:Breakfast: Carob, Hazelnut Chia PuddingLunch: Quinoa and GreensDinner: Nori Rolls

Wednesday:Breakfast: Green OrchardLunch: Chickpea Hummus with CruditéDinner: Ratatouille with Brown Rice

Thursday:Breakfast: Creamy SmoothieLunch: Collard SaladDinner: Zucchini Watercress Soup

Friday:Breakfast: Strawberry- Goji SmoothieLunch: Colourful Parsnip “Rice”Dinner: Coconut Red Pepper Curry Soup and Amazing Tuna Paté

Saturday:Breakfast: Carrot- Orange SmoothieLunch: Dill Paté Lettuce WrapsDinner: Home Sweet Potato Fries with Guacamole (or root fries) withRomaine and Herbs Salad with Tahini Dressing

Sunday:Breakfast: Easiest Porridge EverLunch: Hijiki- Arame SaladDinner: Your 10-Day Juice Cleanse begins!

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Shopping List 1 – High Raw/ Raw GourmetFruitApples: 3- 5 medium ones Oranges: 2 mediumBananas: 8 Pears: 8Pineapple: 1 small one Limes: 2- 3 medium ones Lemons: 4 or more Oranges: 3Pears: 8 Kiwi: 2- 3 Strawberries: 9 cups (frozen or fresh)Cherries (frozen or fresh): 3 cupsRaspberries: can replace cherries in the smoothie recipes

Leafy Greens (bunches)Note: Bunches will be various sizes (herbs like mint or basil will come in a smaller bunch especially). The amount to use is an approximation. If a recipe appears too green for your taste, the start with fewer greens, and taste as you go!

Basil: medium handful Cilantro: 1 big bunchDill: 1 bunch Watercress: 1 bunch Green leaf lettuce: 1 medium Romaine: 1- 2 medium headsCollard: 1 bunch Spinach: 5 cupsLeafy greens: 2- 4 cups Arugula: 1 small bunch Parsley: 2 small bunches Baby Book Choy: 1 small bunch

Sprouts: sunflower, buckwheat, daikon, radish

VeggiesAvocado: 3 Carrots: medium to big bunch Red cabbage: 1 small head Orange bell pepper: 2 medium Cauliflower: 1 medium Red onion: 3 mediumCelery: 1 small bunch Red bell pepper: 6- 7 medium onesCherry tomatoes: 2 cups Shallots/scallions: small pkgCucumber: 3 mediums Shitake mushrooms: 1 cupDaikon: 1 medium Snap peas: 2 cupsEggplant: 1 medium Snow peas: 2 cupsGarlic: 1 medium bulb Sweet Potatoes: 4- 6 mediumGinger: small piece Tomatoes: 5- 6 mediumGreen onion: 1 small bunch Yellow pepper: 2 mediumJicama: 1 medium Zucchini: 14 (medium)

Parsnip: small bunch (3 cups worth)

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Grains, Nuts and SeedsAlmonds and almond butter Macadamia nuts: 2 # cupsBrown rice Pine nuts: 1/3 cup or moreCashews: Pumpkin seedsChia seeds (white or black) QuinoaHazelnuts: 1 cup Sunflower seeds: 1 1/2 cupsHemp seeds Walnuts: 1 cup approx.

Other Ingredients to Have on HandAgave Dried dulse flakesArame or Hijiki Dried oreganoApple cider vinegar Dried thymeBlack pepper Dried rosemaryBrown rice noodles: 1- 2 pkgs Flax oilCarob powder (raw or roasted) Goji berriesCayenne powder Ground corianderCelery powder/salt Himalayan SaltCinnamon Honey (preferably raw)Coconut butter Kelp noodles: 1- 3 pkgCoconut oil Kelp powder/granulesCooked chick peas: 2 cups Miso (white or chickpea)Cumin powder Nama Shoyu/ Braggs or TamariCurry powder Nori sheets (raw or roasted)Currants and raisins NutmegDill seeds Nutritional yeastDates: 8 (soft ones) Olive oilDried basil PaprikaDried coconut flakes Pumpkin pie spiceDried currants or raisins

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The Recipes– High Raw/ Raw Gourmet

Amazing Tuna PateIngredients:

Directions:In a food processor, blend seeds, nuts, lemon juice, garlic, dulse, kelp, and tamari. Keep blending until the pate is very smooth. If needed add a little bit of water or extra lemon juice.

Transfer to bowl and add:

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Carob-Hazelnut Chia PuddingIngredients:

your choice)

dates

Directions:Blend the hazelnuts with 3 cups water. Strain the liquid through a nut milk bag. Blend the hazelnut milk with the carob powder, raw honey or sweetener of choice, vanilla and salt. Pour in a big bowl. Slowly add the chia seeds, stirring with a whisk. Let stand for about 10 minutes, stirring occasionally and refrigerate. Best to refrigerate overnight but can be eaten after sitting 20 minutes in the fridge or on your counter.


Carrot-Orange SmoothieIngredients:

your choice)

Directions:Blend until smooth and creamy.


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Cauliflower Salad with Pinenuts and CurrantsIngredients:

cayenne to taste (optional)

Directions:Using your processor fitted with the “S”-blade, pulse the cauliflower in 1- 2 batches until rice- like consistency. Make sure not to over- process it.

Transfer to a large bowl and add the other ingredients. Toss to com-bine, adjust seasonings to taste and serve.


Chickpea Hummus & CruditesIngredients:

Directions:In a food processor fitted with the “S” blade, combine the chickpeas, lem-on juice, tahini, garlic, cumin and coriander. With the machine running, add 1/4 cup olive oil and water, a little at a time, until a smooth creamy consist-ency. Season with salt to taste and adjust other seasonings as needed.


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Creamy SmoothieIngredients:

(optional)

Directions:Blend and enjoy!


Coconut Red-Pepper Curry SoupIngredients:

Directions:In a high- speed blender add all ingredients except the cilantro and blend until smooth. Adjust seasonings to taste. Serve and top each bowl with chopped cilantro.


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Collard SaladIngredients:For the Salad:

For the Dressing:

Directions:Start by making the dressing. Add all the ingredients to your blender and blend until smooth. Adjust seasonings if necessary.

Stacking 2 or 3 leaves at the time, roll up the collard leaves the long way, making a thick cigar- shaped roll. Cut as thinly as possible across the greens, and slice them very thinly, making thin ribbons (“chi!on-ade”).

Transfer to a large salad bowl and drizzle the dressing on top. Mas-sage gently with your hands to start breaking down the fibers. At this point you may want to let the collards marinate for about 30 minutes (or longer) at room temperature, this step will further soften them up. Then add the remaining ingredients and toss well to combine.

Note: instead of being chopped into the salad the basil can be added to the dressing and pulsed in once the texture is completely smooth.


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Colourful Parsnip RiceIngredients:

drained

granules to taste

water and drained

Directions:In a food processor with the “S” blade process the parsnip and maca-damia nuts until rice--like texture. Add all remaining ingredients and toss well. Adjust seasonings to taste.


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Dill Pate Lettuce Wraps

Ingredients:For the Dill Pate:

Directions:In a food processor fitted with the “S” blade, add all ingredients and process until you get a smooth texture. Make sure to scrape the sides of the bowl regularly. Adjust seasonings if necessary.

Vegetables:

sunflower greens

Directions:To make a wrap, take a lettuce leaf, spread some dill pate and arrange all the vegetables on top. Roll tightly and enjoy!


Easiest Porridge Ever

Ingredients:

Directions:Peel, core and cut apples into small pieces. Place it in food processor and add cut up bananas. Sprinkle cinnamon; add almond butter and chop/pulse in food processor with S- blade until it resembles a porridge consistency. Serve it with raisins, sprinkle coconut flakes on it or add chopped nuts on top.


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Green Orchard SmoothieIngredients:

Directions:Blend all ingredients together with enough water to reach desired con-sistency.


Hijiki/ Arame Seaweed Salad

Ingredients:

with your hands)

Directions:Strain the hijiki/ arame in a colander, making sure to remove any water.Whisk in a small bowl the oil, lemon juice, apple cider vinegar, tamari, honey and ginger. Set aside.Transfer the seaweed to a large bowl. Add the vegetables as well as the dressing just made. Toss to combine, adjust seasonings if needed and garnish with sesame seeds.Note: instead of doing julienne you can use your « Spirooli » vegetable slicer to make spaghetti- shaped carrot, cucumber and daikon and cut them in 1.5- inch long pieces.


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Home Sweet Potato Fries with Guacamole and Green Salad Ingredients Fries:

Ingredients Guacamole:

Mash all ingredients in a bowl. Can add in chopped up scallions or cherry tomatoes.

Directions for Fries:Peel and cut sweet potatoes to julienne. Sprinkle potatoes with coco-nut oil and some sea salt and bake in the oven on a baking sheet until well cooked (around 1 hour at 425 F). Fries are done when the ends of the julienne start to turn black and you can smell the sweet smell of potatoes.


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Nori RollsIngredients:

Other vegetables options: 2 green onions thinly sliced, shiitake mush-rooms (marinated in 2 Tbsp tamari and 2 Tbsp extra virgin olive oil for 30 minutes and drained well), grated carrots etc.

Directions:Place nori sheet on a bamboo-rolling mat and layout your vegetables on top (do not cover the sheet completely, leave the top 1/3rd empty). Start rolling your nori sheet while holding all the vegetables in the bot-tom. It will get easier as you get closer to the top of your sheet. Lightly moisten the top of the nori sheet with some cold water, this will create a seal and will keep all the veggies snug inside. Once you have rolled all your rolls you can cut them up into bite- size nori rolls or eat them as is. Use your favourite dipping sauce or make your own. Gluten- free tamari is a great alternative to commercial soy sauce, which is always made by using wheat.


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Quinoa & Greens*Ingredients:

nutrition)

combination

substituted with any seasoning you like or omitted completely)

Directions:Soak quinoa overnight or for at least 6 hrs. Rinse. Place in a saucepan with vegetable stock, seasonings, and onions (you can also use plain water) cover and steam for 5- 10 minutes until soft. Turn o! the heat and gently stir in greens, letting them wilt but not overcook, and serve.*Recipe by Linda Joy Rose, PhD (Raw Fusion Recipes: Better Living Trough Living Foods)


Ratatouille with Brown Rice or Rice NoodlesIngredients:

Directions:Peel and cut up eggplant and zucchinis. Wash and chop tomatoes.Mix the first 3 ingredients together in a baking dish and add minced garlic, dried herbs and chopped up onion together with a bit of salt.Bake at 375 F for about 1 hour or until veggies are tender and tomatoes have become soft and created a sauce. (Check on your dish from time to time and stir vegies around with a wooden spoon).

Serve over brown rice or brown rice spaghetti noodles with a simple green salad.


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Romaine and Herbs Salad with Tahini Dressing Ingredients:For the Salad

minutes, drained and well dried

For the Dressing

Directions:Blend all ingredients together until creamy. If you need more liquid you may choose to add more tomatoes or orange juice or lime/lemon juice or water. If too thin add tahini. Make it your own!


Strawberry-Goji Smoothie

Ingredients:

with 3 cups water and strained through a nut milk bag)

water

large soft dates, raw honey or a few drops of stevia

Directions:Blend everything including the water that the goji berries soaked in.


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Strawberry Protein Smoothie Ingredients:

Directions:Blend all the ingredients until smooth.


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34

Zucchini Noodles with Alfredo Sauce Ingredients:For the noodles:

use a peeler to make fettucine)

Add salt to the spiralized zucchini, gently toss and let it drain over a bowl to release some of the moisture. Pat dry with paper towels. If you omit this step the dish may become too watery once the red sauce has been added.

For the veggies:

For the Alfredo sauce:

for 2- 4 hrs)

cracked black pepper to taste

Directions:Blend all ingredients in a high- speed blender until smooth. Adjust sea-sonings to taste and pour over zucchini pasta. Add veggies. Toss to combine and serve.

Kelp noodles can be used for the zucchini. Make sure to massage them with 1/2 of the sauce and let them sit for 20 minutes before adding the vegetables and the remaining 1/2 of the sauce.


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Zucchini Watercress SoupIngredients:

Directions:Sauté onion in just a bit of water until it turns transparent. Add peeled and cubed zucchini and cook them with the onions for a few minutes. Add well-rinsed watercress, parsley and add just enough water to cov-er the vegetables in your pot. Add vegetable broth cube and bring it to a boil. Simmer soup until zucchinis and watercress become tender, for about 10 minutes. Transfer soup to a blender or puree in your cooking pot with a hand held mixer.

Serve it at room temperature and add a few drops of hot sauce if you would like.


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Menu Planner 2 - Low Fat, 100% RawMonday:Breakfast: Banana Mango Green SmoothieLunch: Luscious Green SaladDinner: Green Action Smoothie and/or Banana Milkshake

Tuesday:Breakfast: Peachy Green SmoothieLunch: Green Milkshake or Wintermint SmoothieDinner: New Gazpacho

Wednesday:Breakfast: Green Power SmoothieLunch: Lettuce Roll UpsDinner: Arugula Salad with Blueberry Dressing

Thursday:Breakfast: Red White and Blue Fruit SaladLunch: Creamy Sunshine SaladDinner: Green Orchard Smoothie

Friday:Breakfast: Fruit BurritoLunch: Tomato Celery SoupDinner: An Apple a Day Salad

Saturday:Breakfast: Green Triple Fruit SmoothieLunch: Fabulous Rainbow SmoothieDinner: Zucchini Spaghetti

Sunday:Breakfast: Sweet Emancipation Green SmoothieLunch: Sunflower SoupDinner: Your 10-Day Juice Cleanse begins!

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Shopping List 2 - Low Fat, 100% RawFruitBananas: 30 (some red bananas) Oranges: 4Peaches or Nectarines: 12 Raspberries: 1 cupStrawberries: 6 cups Pineapple: 1 mediumPapaya: 1 small MelonsLemons: 1 Limes: 2 Apples: 2 Mangoes: 8 mediumGrapes: 1 large handful Pears: 3Kiwi Fruit: 2-3

Red Ruby Grapefruits: 2 (or substitute with blood oranges) Blueberries: 3 cups fresh or frozen

Leafy Greens (bunches)Note: Bunches will be various sizes (herbs like mint or basil will come in a smaller bunch especially). The amount to use is an approximation. If a recipe appears too green for your taste, start with less greens and taste as you go!

Arugula (Rocket): 2 cups Dark Green Kale: 1 bunch C i l a n t -ro/ Coriander: 1 medium bunch Romaine Lettuce: 3 headsBaby Spinach: 12 large handfuls Fresh Basil: 1 bunchFresh Oregano: 1 bunch Fresh Mint: 1 bunchParsley: 2 bunches

Sunflower Sprouts: 8 large handfuls Additional sprouts select a vari-ety (mung, buckwheat, daikon, radish): 2 large handfulsMixed Baby Greens: 5-7 large handfuls

VeggiesBell Peppers: 2 Celery: 1 small bunchCucumber: 3 Zucchini: 1Red Onion: 1Tomatoes: 8-10 medium (can substitute with cherry or roma tomatoes

Extras Coconut water: 1 cup Sun-dried tomatoes: 8 to 10Garlic: 1 clove

Shredded coconut: 1/3 cup unsweetened

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The Recipes - Low Fat, 100% Raw

An Apple a Day SaladIngredients:

Directions:Core and chop apple, and pear into bite-sized pieces. Place in a large bowl, and squeeze lemon juice over top. Add all other ingredients to bowl, and mix.


Arugula Salad with Blueberry Dressing

Dressing Ingredients:

Directions:Blend ingredients and enjoy over your salad!

Salad Ingredients:

Directions:Mix lettuce and arugula together. Add mung sprouts on top and deco-rate with cherry tomatoes. Serve with Blueberry Dressing to taste.


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Banana Mango Green SmoothieIngredients:

Directions:Put water or coconut water (no coconut meat for the detox week) into your blender. Next add in your bananas, mango flesh and baby spin-ach, in that order. Blend at medium speed, and use the celery stick to push everything down to the blender blade, eventually blending the celery as well.


Banana Milkshake

Ingredients:

Directions:Blend at high speed until frothy. It’s amazing!


Creamy Sunshine SaladIngredients:

Directions:Whip ripe bananas and coconut water in a blender until smooth; it should be on the thick side. Combine cubed fruit with sauce in a bowl. Serve.


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Fabulous Rainbow Smoothie

Ingredients:

Directions:Place the ingredients in order in the blender and process until smooth.


Fruit BurritoFruit Salad with Shredded Coconut in Romaine Leaves (Fruit Burrito!)Ingredients:

Directions:In a large bowl mix all the chopped fruits, gently stir, add the coconut. Then squeeze the oranges over the whole mix and give it another stir. Fill the romaine leaves with the fruit salad and eat like a burrito!


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Green Action Smoothie

Ingredients:

Directions:Blend mangoes with water, add in raspberries and greens, and blend until smooth. Good greens to use include: sweet lettuce, spinach, mixed baby greens, and romaine lettuce.


Green MilkshakeIngredients:

Directions:Blend at high speed until frothy. It’s amazing... and green!


Green Orchard SmoothieIngredients:

Directions:Blend all ingredients until smooth in the order listed. You can use less wa-ter for a more ‘pudding’ consistency. Try blending this with ice for a nice refreshing treat.


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Green Power SmoothieIngredients:

Directions:Blend all ingredients together at high speed. Be prepared for an in-tense and delicious green smoothie!


Green Triple Fruit SmoothieIngredients:

Directions:Blend all together and garnish with a sprig of basil.


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Lettuce Roll-upsIngredients:

Directions:Lay your lettuce leaves out flat, and add a bit of each of the other in-gredients in varying amounts and combinations. Roll up each lettuce leaf like a burrito, and enjoy!


Luscious Green SaladIngredients:

Directions:Place all greens in a large bowl. Add fruit and sprouts and mix all ingre-dients to allow the fruit juices to ‘dress’ the greens. Enjoy!


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New GazpachoIngredients:

Directions:First blend the tomatoes and sun-dried tomatoes. Then add in the oth-er ingredients in the order listed, blending just enough to be soupy, but still chunky.

Try sprinkling your favorite sprouts on top for texture and a shot of added nutrients!


Peachy Green SmoothieIngredients:



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Red-White-and-Blue Fruit SaladIngredients:

Directions:

toss together. Blend red bananas or plantain in blender, adding a shot of water if necessary to make a cream. Stir into the fruit pieces.


Sunflower SoupIngredients:

sprouts

Directions:Whip it all up in the blender, and leave a bunch of sprouts aside to garnish.


Sweet Emancipation Green SmoothieIngredients:



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Tomato-Celery SoupThis soup is really simple to make and quite surprising! If you’re feel-ing really daring, add some greens into the blender too, for a great mineral-kick that will really make your body smile!

Ingredients:

Directions:Blend in tomatoes and add celery stalks progressively. Leave this soup slightly chunky. You can make more or less of this soup using the ratio of 2 celery stalks for every tomato.

Try sprinkling your favorite sprouts on top for texture and a shot of added nutrients!


Wintermint SmoothieIngredients:

Directions:Blend all ingredients until smooth and creamy. Enjoy the refreshing mint flavor.


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Zucchini SpaghettiIngredients:

Directions:Soak the sun-dried tomatoes at least 45 to 60 minutes in advance. Use a Spirooli or a mandolin slicer to make zucchini spaghetti (use the smaller size holes plate) and put into mixing bowl. Blend remaining in-gredients for the sauce except for 1 tomato, and basil. Diced remaining tomato and toss sauce, spaghetti, and basil in mixing bowl.


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