qualitarian cleanse recipe guide - wellness education€¦ · formation of your unborn baby. 16....

ALL RIGHTS RESERVED © YOGAMOTION INC. NANCY RUBY QUALITARIAN CLEANSE

Qualitariancleanse

Recipe GuideBy Nancy Ruby

www.yogamotion.com

ALL RIGHTS RESERVED © YOGAMOTION INC. NANCY RUBY QUALITARIAN CLEANSE Page 1

KEY INGREDIENTS• Water• Lemon Juice• Apple Cider Vinegar• Glorious Greens• Great Grains

ENERGETICS OF FOOD

FOOD FOR YOUR BODY TYPE

PURIUM SUPER NUTRIENTS• Power Shake• Super Aminos• Apothe-Cherry

TEAS• ACV Tea• Ginger Tea• Apothe-Cherry Tea• Turmeric Tea/Golden Milk

JUICES & SMOOTHIES• Tips for Juicing• Green Vitality• Orange Immunity• Red Energy• Cucumber Apple Mint• Vata, Pita, Kapha’s Best Juice• Basic Smoothie Recipe• Green Goddess Breakfast Smoothie• Cucumber-Grapefruit Detox Smoothie• Strawberry-Orange Smoothie• Jazzy Kiwi-Pear Smoothie• Vata, Pita, Kapha Superfood Smoothies

BREAKFAST• Basic Chia Seed Pudding and Porridge• Nancy’s Chia Pudding• Hot Quinoa Cereal• Hearty Healthy Oatmeal• Cooked Apples

Let food be thy medicine and medicine be thy food.- Hippocrates

LIVING SOUPS• Six Tastes Living Soup• Ginger Carrot Sprout Soup• Sea Veggie Miso Soup• Sequoia’s Calcium Soup

COOKED SOUPS• Nancy’s Favorite Quickie Soup• Basic Veggie Puree• Wellness Broth• Cate’s Cleansing Soup• Vegan Creamy Tomato Soup• Curried Winter Squash Red Lentil Soup

SALADS & DRESSINGS• Vata, Pitta, Kapha Salads• Chopped Greek Salad• Caesar Salad

COOKED VEGGIES• Roasted Veggies• Cauliflower“Rice”• Tri-doshic Spiced Greens

MEALS• Kitchari• Buddha Bowls• Traditional Ayurvedic Spicy Chana

Dal with Collards

SNACKS & LIGHT MEALS• Traditional Hummus• Avocado-Jicama Salsa• Peanut-Curry Sauce• Kale Chips• Lettuce Wraps • Healthy Snack List

SWEET TREATS• Blueberry-Ginger“IceCream”• Cocoa & Chia Seed Pudding• Cate’s Raw Chocolate Balls• Avocado-Cocoa Pudding


LEMON JUICELemon water doesn’t just quench thirst better than any other drink – it also provides our bod-ies with plenty of vitamins, minerals and vital trace elements. It’s also a great energy booster for whenwewakeupfirstthinginthemorningasourtissuesaredehydratedandindesperateneedoffluidtopushouttoxins.

Here are 20 GREAT BENEFITS to starting off your day with a lemon water beverage.

1. ELECTROLYTES - Lemon water will provide your body with plenty of hydrating electro-lytes in the form of potassium, calcium and magnesium.

2. JOINT HEALING - Lemon water can help reduce both joint and muscle pain.

3. BETTER DIGESTION - Drinking warm lemon water can help your body with di-gestion thanks to the citric acid contained in lemon. This acid interacts with various enzymes in your body and stimulates the secretion of gastric juice.

Key IngredientsWATERDid you know that your body is made up of 60-75% water? It’s no surprise that how much you drink can affect your health. Too much water could result in mineral imbal-ances, while too little could cause dehydra-tion, headaches, or fatigue.

So, how much should you drink? Bio-individ-uality applies not only to food but also to the amount of water our bodies need to function properly. On average, it is recommended to drink half of your body weight in ounces. In order to satisfy individual needs, various lifestyle factors need to be taken into con-sideration. For example, If you live in a dry climate add a bit more. Also, water content in fresh fruits and green leafy vegetables may increase hydration so you could drink less.


4. INCREASED LIVER FUNCTION - Lemon water will help your liver produce more enzymes than any other substance.

5. LIVER CLEANSING - Lemon water also aids your liver in helping it release toxins.

6. FIGHTING RESPIRATORY INFECTIONS Lemon water can help you battle every-thingfromsorethroatstotonsilinflamma-tion,thankstotheanti-inflammatoryprop-erty of lemon.

7. REGULATE BOWEL MOVEMENT - Lemon water can help you better regulate your bowel movements.

8. AID YOUR METABOLISM - Being a power-ful antioxidant, lemon water can protect your body from various free radicals and also strengthen your immune system.

9. REDUCE DEPRESSION AND ANXIETY SYMPTOMS - Lemon water has a high po-tassium content – depression and anxiety are often linked to not having enough potassium in your blood.

10. CLEANSE - Lemon water can help cleanse your blood and arteries.

11. REGULATE BLOOD PRESSURE - Daily ingestion of one lemon is estimated to reduce high blood pressure by 10%. Drinking lemon water is a great way to work towards that quantity.

12. ALKALIZE YOURSELF - Lemon water allows your body to keep a higher pH level,helpingyourbodyfightoffdiseases.

13. REVITALIZE YOUR SKIN - Lemons contain vitamin C, known to improve skin condi-tions through the revitalizing of the body.

14. REDUCE GOUT PAIN - Gout pain can be attributed to a buildup of uric acid – lemon water helps dilute this acid, thereby reduc-ing this pain.

15. PROTECT YOUR BODY THROUGH PREGNANCY - The vitamin C in lemon helps lemon water act as an adaptogen, allowing the body to better cope with vari-ous viruses. It can also help the bone tissue formation of your unborn baby.

16. RELIEVE HEARTBURN - Mixing a teaspoon of lemon juice per half glass of water can help relieve heartburn.

17. KIDNEYSTONE RELIEF - If kidney stones are a concern for you, drinking lemon water can help dissolve not only those but gallstones, pancreatic stones, and calcium deposits as well.

18. LOSE WEIGHT - Lemons contain pectin fiber,whichaidsinthesuppressionof hunger cravings.

19. ORAL HEALTH - Drinking lemon water can helprelievetoothpainandfightgingivitis.

20. PREVENT CANCER - Several studies have found that cancer cannot thrive in an envi-ronment that is rich with alkaline – a substance prevalent in lemon.

– From David Wolfe, Health, Eco, Nutrition, and Natural Beauty Expert, davidwolfe.com


APPLES, APPLE CIDER & APPLE CIDER VINEGAR (ACV)Apple cider is made from the juice that is ex-tracted from the pulp of pureed apples. While ithasitsownhealthbenefits,applecidercanalso be made into Apple Cider Vinegar (ACV), which is used to relieve some health condi-tions. ACV is made from fermenting apple cider. Apple cider contains bacteria and acids that have shown a vast array of health ben-efits.NormaldosageinstructionsforACVisto mix 1 - 2 tablespoons into a glass of water and drink 3x’s per day. Add honey for taste.

BENEFITS OF APPLES AND APPLE CIDER:Like apples, apple cider has many health benefits.Thehealthbenefitsofapplesandapple cider come from the fruit’s phytochem-icals.Phenolics,flavonoidsandcarotenoidsfrom apples may play a key role in reducing instances of some chronic diseases, accord-ing to a study published in the May 2004 issue of “Nutrition Journal.”

People who consume apples regularly in their diet are at lowered risk of cardiovascu-lar disease, asthma, diabetes and some forms of cancer. Apples are also a source of antiox-idants, which protect the body from damage caused by free radicals in the environment.

BENEFITS OF APPLE CIDER VINEGAR:• IMPROVING DIGESTION - ACV is a strongly alkalizing substance that helps digestion, especially in those people who do not produce enough hydrochloric acid in their stomach. When taking apple cider vinegar for help digesting acidic foods, such as meat, dairy or beans and nuts, it is sug-gested to take the apple cider vinegar before consuming the foods. Apple cider vinegar is also used as a natural cure for both consti-pation and diarrhea. It is able to help ease

constipation due to its pectin content, which isasolublefiberassistingthebowelsincol-lecting and excreting waste. In the case of diarrhea, it is able to help by soothing the irritated lining of the intestine.

• BODY ODOR - ACV can work to adjust the pH level of the skin of a person who is taking it regularly. Since this reduces the number of odor-causing bacteria, it eases body odor. Apple cider has worked for some from the inside-out after prolonged use, and for others, applying diluted apple cider vin-egar directly to the skin of the armpits or feet has proven to reduce odors.

• DIABETES - ACV has been shown to provide some relief from the disease because some natural components of ACV are able to help slow and control the rise in blood sugar after a meal is eaten. In combination with a sensible diabetic diet, ACV can help alleviate some of the symptoms that accom-pany this disease such as fatigue, weakness, unquenchable thirst and frequent urination.

– From livestrong.com


GLORIOUS GREENSGreen vegetables are the most commonly missing food in modern diets. Learning to incorporate dark leafy greens into the diet is essential to establishing a healthy body and immune system. Greens help build your internal rainforest and strengthen the blood and respiratory system. When you nour-ish yourself with greens, you may naturally crowd out the foods that make you sick. Leafy green vegetables are also high-alkaline foods. Alkaline minerals in our bodies neutralize acidic conditions caused by the environment. Green vegetables help to replenish our alka-linemineralstoresandfilteroutpollutants.

Green is associated with spring – the time of renewal, refreshment, and vital energy. In traditional Chinese medicine, green is related to the liver, emotional stability, and creativity.

Nutritionally, greens are very high in calcium, magnesium, iron, potassium, phosphorous, zinc, and vitamins A, C, E, and K. They are loadedwithfiber,folicacid,chlorophyll,and many other micronutrients and phyto-chemicals. Although choosing organic is recommended, eating non-organic greens is still preferable to not eating any greens at all.

BENEFITS OF CONSUMING DARK LEAFY GREENS INCLUDE:

• bloodpurification• cancer prevention• improved circulation• strengthened immune system• promotionofhealthyintestinalflora• promotion of subtle, light, and

flexibleenergy• improved liver, gall bladder, and

kidney function• cleared congestion, especially in

lungs, by reducing mucus – From the Institute of Integrative Nutrition

There are a wide variety of greens available year round, so explore options that you can enjoy and eat often. If you get bored with your favorites, be adventurous and experi-ment with new greens that you’ve never tried before. Common options include bok choy, napa cabbage, kale, collards, watercress, mustard greens, broccoli rabe, and dan-delion. Arugula, endive, chicory, lettuce, mesclun, and wild greens are generally eaten raw, but can be consumed in any creative way you enjoy. Spinach, Swiss chard, and beet greens are best eaten in moderation because they are high in oxalic acid, which inhibits the absorption of the calcium in these foods. Rotate a variety of fresh greens into yourdiettoachievethemaximumbenefits.

COOKING GREENSTry a variety of methods like steaming, boil-ing, sautéing in oil, water sautéing, waterless cooking, or lightly pickling (as in a pressed salad). Boiling helps greens plump and relax. Boil for under a minute to avoid los-ing nutrients in the water. You can also drink the cooking water as a health-giving broth or tea if you’re using organic greens. Steaming makesgreensmorefibrousandtight,whichhelps you feel fuller, longer. This is a great method to help curb your appetite for those trying to lose weight. Raw salad is also a convenient preparation for greens. It’s re-freshing, cooling, and supplies live enzymes.


GREAT GRAINS

Whole grains have been a central element of the human diet since early civilization. They are an excellent source of nutrition, as they contain essentialenzymes,iron,dietaryfiber,VitaminE, and B-complex vitamins. Because the body absorbs grains slowly, they provide sustained and high-quality energy.

The quickest way to prepare great grains is to experimentandfindwhatworksforyou.Remember one cup of dry grains yields 2 to 4 servings. Here are basic directions:

1. Measurethegrain,checkforbugsorunwantedmaterial,andrinseincoldwaterusingafinemesh strainer.

2. Optional: soak grains for one to eight hours to soften, increase digestibility, and eliminate phytic acid. Drain grains and discard the soaking water.

3. Add grains to recommended amount of water and bring to a boil. 4. A pinch of sea salt may be added to grains to help the cooking process, with the exception of

kamut, amaranth, and spelt (salt interferes with their cooking time).5. Reduce heat, cover, and simmer for the suggested amount of time, without stirring during the

cooking process. 6. Chew well and enjoy every bite!

All liquid measures and times are approxi-mate. Cooking length depends on how strong the heat is. It’s a good idea, especially for beginners, to lift the lid and check the water level halfway through cooking and toward the end, making sure there is still enough water to not scorch the grains, but don’t stir. Taste the grains to see if they are fully cooked. The tex-ture of grains can be changed by boiling the water before adding the grains. This will keep the grains separated and prevent a mushy consistency. Cooked grains keep very well.

- From the Institute of Integrative Nutrition


The Energetics of FoodKnowledge of food energetics can help one build a stronger sense of health and well-being by eating differentfoodsthatimposedifferenteffects.Asthesayinggoes,“youarewhatyoueat.”

Eating from your own garden or buying your produce from the local farmers’ market will leave you feeling more connected to your home or local community. When you eat seasonal, locally grown pro-duce, the body is more able to maintain balance from the inside out.

Itisbeneficialtotakeadvantageofcoolingfruitsandlightergreensinthesummertime,whentheyare at their peak in harvest. At the same time, heartier vegetables, such as deeply rooted carrots and squashes, grow more abundantly in the wintertime, and are going to add warmth to the body. It’s good to maintain a balance of eating seasonally as well as locally, as much as possible, to stay in harmony with the natural order of things.


VATABEST GREENS: butter lettuce, beet greens, romaine, swiss chard, baby kale leaves, BEST VEGGIES: peas, asparagus, celery, zuc-chini, red, orange, yellow peppers, fennel bulbBEST ROOTS: beets, carrots, sweet potatoes, zucchini, parsnips, radishes,winter squashes, ginger rootBEST SPROUTS:sunflower,alfalfa,clover, radishBEST FERMENTED FOODS: all fermented foods - miso, kombucha, sauerkraut, kimchiBEST SEEDS: nuts/fats: avocado, sesame, sun-flower,olives,ghee,chia,flax,almond,pine-nuts, macadamiaBEST FRUITS: sweet and sour fruits - grapes, cherries, peaches, citrus, pineapples, bananas, tomatoes, cooked apples

PITTABEST GREENS: kale, dandelion greens, col-lards, all lettuces, cilantro, cabbage, BEST VEGGIES: fennel, peas, asparagus, cel-ery, zucchiniBEST ROOTS: sweet potatoes, parsnips, car-rots, jicama, turmeric BEST SPROUTS:sunflower,alfalfa,clover,mung, lentil, broccoli

BEST FERMENTED FOODS: small amounts of sauerkrautBEST SEEDS:nuts/fats:sunflower,coconut,avocado,ghee,chia,flax,almond,hazelnutsBEST FRUITS: sweet, juicy fruits - peaches, apples, pears, berries,limes

KAPHABEST GREENS: all greens in enormous amounts! parsley, beet greens, radish greens, kale, cabbage, brussels sprouts, mustard greens, collard greensBEST VEGGIES: broccoli, fennel, red yellow and orange peppers, asparagusBEST ROOTS: radishes, beets, turnips, ginger root, turmeric, burdock, daikonBEST SPROUTS: all sprouts! BEST FERMENTED FOODS: small amounts of spicy ferments - kimchi, pickled limesBEST SEEDS: nuts/fats: pumpkin seeds, chia, flax,cornoilBEST FRUITS: astringent fruits - grapefruits, pomegranate, apples, pears, tomatoes, berries, lemons, limes

– From Cate Stillman, Yogi Detox

Foods for Your Body TypeBALANCING YOUR DOSHA THROUGH DIET

Knowing your dosha - Pitta, Vata, Kapha and recognizing the imbalances you are addressing in your own habits, body, and lifestyle, are the key guidelines to how you move through this cleanse. Best of all, keep it simple and enjoy those extra hours to get outdoors, read a book with yourchild,putyourfeetupandrelax.Whateveritisyouoftenfindyourselfwishingyouhadtimeto do, now is your time to do it!

Here’s some suggestions for your shopping list. Experiment. Be creative. Stay focused on your end goal. Enjoy lightening up. Feeding yourself whole foods and green drinks each day gives youtheopportunitytoshiftyourpalate,toretrainyourtastebudstothesubtletyofflavorsbe-yond sweet and salty. And you will develop your intuition for making the right choices that will replenish your body, balance your energy, and bring about feelings of contentment and ease.


Purium Super Nutrients

BENEFITS:• May help burn fat and build muscle• Isagreatnaturaldetoxifier• May increase energy, endurance and

strength• Supports healthy blood glucose levels• Can help curb cravings and appetite• Contains ingredients rich in vitamins and

nutrients to support total nutrition

INGREDIENTS:Rice Bran Solubles - Vital for maintaining normal cholesterol levels and blood glucose control. They are also an all-natural source of vitamin E type tocopherols and tocotreinols and contain a variety of B vitamins, Q-10, gamma oryzanol, folic acid, and more. Rice Bran Solubles is the outer, soluble part of brown rice that normally gets cooked away.

Organic Oats –greatsourceoffiberandmanganese that may also help support healthy blood sugar levels and enhance im-mune system response.

Organic Spirulina - nature’s most complete nutrient source, containing over 60% com-plete vegetarian protein, an abundance of chlorophyll and essential fatty acids, vita-mins, minerals, and nucleic acids, as well as nature’s highest source of a new class of im-

mune enhancers, a photosynthetic pigment called phyco-can. An all-natural ‘multi-vita-min’ in and of itself.

Organic Carrot Juice - Known as one of the most important parts of any juice fast or raw food regimen, their deep, rich, orange color comes from the abundance of beta-carotene, minerals, and other phyto-nutrients that are unique to the tuber family. It also has a natu-rally sweet taste.

Organic Wheatgrass - Clinics all over the world have been set up to administer the mi-raculous juices extracted from sprouted wheat plants. People report that the intensive clean-ing the chlorophyll and enzymes provide is unsurpassed in its abilities to stimulate the im-mune system response and instigate healing.

Organic Millet-richinfiberandtheBcom-plex vitamins, also aids in digestive health.

Organic Amaranth - great source of most of the B-vitamins and vitamin A.

Organic Quinoa – this gluten-free grain has grown in popularity due to its nutrient den-sity, it contains more calcium than milk and is also a great source of protein.

PURIUM POWER SHAKE

RECIPE:Add2scoopsPowerShaketo16-20ouncesofpurifiedwaterina shaker bottle. Shake it. Enjoy it.

Options:Combine 8 - 10 oz water with 8 - 10 oz coconut water, almond, soy, or hemp milk, or apple cider. Shake it.

Purium’s Power Shake was created so that you can easily con-sume several energizing superfoods all at once, thus saving you time and money.


POWER SHAKE - CONTINUED

Organic Buckwheat - Not technically a grain, it comes from a fruit seed in the rhu-barb family, and is therefore gluten free. Buckwheatcontainsarichsupplyofflavo-noids, particularly rutin, and may help sup-port healthy blood sugar levels. Very high in many vitamins and minerals, especially vitamin K, vitamin B1, B2, B3, B6, B9, mag-nesium, potassium, phosphorus, zinc, iron, copper, and manganese.

Organic Chia – a staple in Mayan and Aztec dietsforcenturies,chiaisarichsourceoffiber,omega-3fattyacids,fiber,andantioxidants.

Organic Alfalfa Leaf Juice - The father of all foods, alfalfa has roots that reach up to sixty feet into the soil to absorb trace minerals. Its lightweight proteins stimulate the rebuilding of tissues and strengthen the hair, skin, and nails.

Organic Oat Grass Juice - One of the little known superstars among cereal grasses. Recent and ongoing studies indicate that unique proteins, lipids and other factors in oat greens may possibly help revive repro-ductive function.

For APPLE-BERRY POWER SHAKE ONLY: Organic raspberry flavor and Organic apple flavorwereaddedtogivethePowerShakeasweeter taste without adding anything harm-ful, unnatural or sugar based.

Lo Han Berry - contains a natural sweet-ening agent called Mogroside that is 10x sweeter than fructose, so a small amount means less calories.

PURIUM’S SUPER AMINO 23

Super Amino 23 is an all-natural way to build muscle mass, maximize strength and endurance, minimize body fat, and reduce recovery time.

INSTRUCTIONS:Take 5 tablets upon waking, 30 minutes prior to eating other protein sources.

For those seriously intent on gaining muscle and/or losing weight, take 5 tablets three times per day between meals throughout the 10-day transformational cleanse.

BENEFITS:• Aids in normalizing protein synthesis• Assists stabilization or recovery of muscle

strength, endurance, and volume• Helpskeepbodytissuesfirm• Helps minimize body fat• May support a weight loss regimen

INTERESTING FACTS:The Super Amino 23 formulation can be used for different purposes; as nutrition for people who need more and better protein, as part of a weight control program, for strength building, or as a muscle mass enhancement.

Super Amino 23 is pre-digested 100% veg-etarian protein that has been featured in the Physician`s Desk Reference and is comprised of non-soy legumes. We recommend com-bining it with the Power Shake.

Super Amino 23 is PREDIGESTED protein and it is 400% to 500% more nutritionally effective than isolates from whey casein and saferthansoy.“Pre-digested”meansSuperAmino 23 does not enter the intestines and is absorbed into the lymph system; thus, Super Amino 23 produces no fecal residue. Be-cause it is pre-digested, it is available to the body within 23 minutes of ingestion.


PURIUM’S APOTHE-CHERRY

Apothe-Cherry is a liquid extract that condenses the nutritional potency of 30 tart cherries into one ounce.

INSTRUCTIONS:• Mix 1 Tbsp. with purifed water and enjoy as an evening ritual before bed. • ForFun:Mixwithcoolwaterorfizzywaterandserveinawineglass.• Nancy’s Favorite: Mix with tea water and a tsp of honey. Add one drop of cinnamon oil or

cinnamon stick. Stir. Enjoy.

BENEFITS:• Contains melatonin, which may help balance circadian rhythms for proper sleep• May support healthy joint function• Promotes healthy uric acid metabolism• Is a rich source of anti-oxidants• Can help prevent or even reverse premature aging

Sweet Dreams . Naturally.

INTERESTING FACTS:• Researchers at the Human Aging Institute

found that when 5,000 ORAC units a day are consumed through food, the risk of disease and premature aging are substan-tially reduced.

• Each serving contains over 7000 ORAC units.

• Tart cherries were once only used to make pies and, due to their tart taste, the bakers replaced some of the juice with sugar. Not until university empirical studiesshowingthebenefitsofconsum-ing tart cherries began to surface did we realize that tart cherry eaters had far less gout and arthritis than those who didn’t eat any at all.

• Has more ellagic acid than pomegranates• More anthocyanins than blueberries• Higher ORAC rating than acai• Better for gout than black cherry


APPLE CIDER VINEGAR TEA

Dissolve 1-2 teaspoon honey in hot water Add 1-2 tablespoons apple cider vinegar. Consume your super-nutrient tea.Options: Add lemon, cinnamon, cayenne, or maple syrup in place of honey.

GINGER TEA

Lightly boil slices of ginger (no need to re-movethepeel)inpurifiedwater.Strainandadd lemon and honey to taste. A pinch of cayenne will truly warm your blood.

APOTHE-CHERRY TEASee Purium Info Page

TURMERIC TEA/GOLDEN MILK

The powerhouse of ingredients in Golden Milk include turmeric, ginger, cinnamon, cardamom, raw honey and almond (or other) milk. Cayenne, black pepper and ghee or almond oil are also options. Following are a fewofthehealthbenefitsofeach:

• Turmeric:anti-inflammatory,anti-oxidant,supports healthy digestion, immune func-tion and even offers possible protection from Alzheimer’s and cancer

• Ginger: supports healthy digestion and circulation

• Cinnamon: supports the immune system, circulation and digestion as well as oral health

• Cardamom: supports the respiratory and digestive systems

• Local Raw Honey: anti-bacterial and anti-inflammatory

Teas

All of these ingredients can be used in a variety of other culinary creations as well. Sprinkle some spices in your smoothie or on your oatmeal in the morning. Mix up a big batch of vegetable curry and freeze in small containers for easy take-to-work lunches. The main idea is to experiment and have fun with theflavorswhileenjoyingthehealthyimmuneboostingbenefits–usingthekitchenasyourmedicine cabinet.

Turmeric Tea/Golden Milk

24 oz almond milk1 tablespoon turmeric1tablespoonfinelychoppedfreshginger1 tablespoon local raw honeyA few shakes ground cinnamon and cardamom to taste

Place all ingredients in a saucepan and stir over low-medium heat. Store leftovers in a glass jar in the fridge. Be sure to shake the jar before pouring because the spices will settle to the bottom.


Juices & SmoothiesTIPS FOR JUICING

1. Drink it fresh. Fresh juice can develop bacteria rather quickly, so to be safe, don’t wait. Vitamins and minerals can be destroyed with increased exposure to air and light, so in order to get the most from your juice, drink your juice right away.

2. People cannot live on juice alone. Juicing is a great way to add extra nutrients and minerals intoyourdiet,butthereistypicallylittleprotein,fat,andfiberpresent.Yourdigestivesystemwascreatedtowork.Arestnowandagainisfine,butjustasthemindmustbekeptactiveinorder to keep it working at a high level, the same goes for bodily processes like digestion.

3. Choose high quality produce. Going organic can be more expensive but it’s a health invest-ment that pays off long-term.

4. All juices are not created equal. Vegetable juices are nutrition powerhouses. Fruit juices, although an excellent source of vitamin C, are high in naturally occurring sugars and should be consumed less often. If you’re new to juicing, try adding apples, pears, lemon, or ginger to help make your vegetable juice more palatable. Slowly work towards a 3:1 ratio – three veg-etables to one piece of fruit.

BENEFITS OF JUICING

Fast and easy absorption of nutrients• Increased energy levels• Clearer thinking ability• Glowing eyes and skin• Strong hair and nails• Heightened sense of taste and smell• Strengthened immune system• Improved appetite control• Provides a healthy rest for your

digestive system


GREEN VITALITY

1 cup spinach or kale2 celery stalks1/2 large cucumber1 apple, cored1 handful of parsley1/4 lime1/4 lemon

ORANGE IMMUNITY

1/2 small pineapple,peeled and cored1 large orange,peeled2 large carrots, with greens removed1/2 inch ginger root1/2 lemon

RED ENERGY

1 beetroot, with greens removed2 carrots, with greens removed2 celery stalks2 plum tomatoes

CUCUMBER APPLE MINT

1 cucumber2 large sweet apples2 sprigs fresh mint leaves1/2 inch ginger root

VATA’S BEST JUICE

1/2 fennel bulb3 stalks celery1 inch ginger root1 applesmall bunch radish leafs

PITTA’S BEST JUICE

1/2 head celery1 inch turmeric root1/2 lime2 appleslarge bunch of leafy greens

KAPHA’S BEST JUICE

1/2 head fennel or celery1 inch turmeric root1 inch ginger1 pearlarge bunch of mustard greens

DIRECTIONS FOR ALL JUICING:

1. Wash all produce well. 2. Prepare by cutting into pieces small

enoughtofitinthetopofthejuicer.3. Add one ingredient to the juicer at a

time beginning with leafy greens.4. Pour the juice into a glass and drink

immediately or refrigerate in a well-sealed container.


BASIC SMOOTHIE RECIPE

2 cups fruit1 cup greens1/2 cups sprouts (alfalfa or clover)1 cup water or coconut water

Blend until smooth.Addfattoslowyourmetabolism:1tbsp.flaxseeds, chia seeds or 1/2 an avocado Stevia or honey for sweetnessSuperfoods for nutrient fun - goji berries, maca, spirulina, cacao, wild berries, etc.

GREEN GODDESS BREAKFAST SMOOTHIEFrom Dr. Mark Hyman, Detox Cookbook

1 cup hemp/almond/coconut milk1/2 avocado1 cup spinach1/2 cup blueberries1/2 cup raspberries2 tablespoons raw almond butter 1tablespoonflaxseeds1tablespoonunrefinedcoconutbutter/oil1/2 teaspoon cinnamon4 ice cubes

CUCUMBER & GRAPEFRUIT DETOX SMOOTHIE

1 medium cucumber, chopped1 grapefruit1 orange2 c. water

STRAWBERRY-ORANGE SMOOTHIE

2 small oranges1 cup whole strawberries1 small banana, peeled1 head romaine lettuce, chopped1 cup water

JAZZY KIWI-PEAR SMOOTHIE

4 kiwifruits, peeled1 medium pear, cored2 springs fresh basil1 cup radish greens1 medium banana1 cup water

VATA’S SUPERFOOD SMOOTHIE

1 tbsp. maca root3 tbsp. soaked chia seeds1 tbsp. goji berries1/2 tsp. spirulina3 dates1 cup leafy greens1 + tsp. extra virgin coconut oil1 wheatgrass cube1 cup mango or banana1 cup water

PITTA’S SUPERFOOD SMOOTHIE

1 tbsp. maca2 oz. aloe juice2 cups leafy greens2tbsp.groundflax1 orange1 c. water1 wheatgrass cubestevia to taste

KAPHA’S SUPERFOOD SMOOTHIE

3 tbsp. goji berries1/2 c. blueberries1 tsp. raw honey2 cups leafy greens2 oranges1 c. water

SMOOTHIES Smoothies are intended to be made in a high-speed blender using the whole fruits/vegetables. Smoothies(vsjuices)havetheaddedbenefitofthenutrient-richskinandfiberfromthefruitandvegetables that are omitted in juicing. Whenever possible, use organic produce.


BreakfastCHIA SEEDS

Chia seeds are a superfood packed with protein,healthyomega-3fats,andfiber.Just2 tablespoons a day gives you a nutrition boost to thrive.

BASIC CHIA PUDDING

Fill a 1 quart jar with water. Leave an inch ofroom at the top. Add 3/4 cup chia seeds. Screw on lid. Shake. Rest the jar on its side.Shake again a few minutes later. Put in fridge.

BASIC CHIA PORRIDGE

You can gently warm this in a saucepan ortake it cold. Take a big scoop from your chiajar. I usually use 1/2 cup. If it’s thick, add alittle water and stir.

Add:1/4 teaspoon cinnamon1/2 cup soaked almonds, choppedMaple syrupRice or almond milk to taste.

NANCY’S CHIA PUDDINGFill 1 quart mason jar with 3 cups nutmilk3/4 - 1 cup chia seeds 1/2 teaspoon vanilla2 tablespoon maple syrup (optional)Shake vigorously. Rest the jar on its side.Shake again a few minutes later. Put in fridge.

• Adjust quantity of chia seeds for the texture of your choice

• Add chopped almonds, pecans or other raw nuts

• Add fruit in jar or after• Get creative! There are numerous ways

to dress up your Chia Pudding.

HOT QUINOA CEREAL

1/4 cup quinoa - soak quinoa overnight, rinse in morning4 dried apricots, or handful of raisins, soakovernight1/2 cup water1/2 cup organic almond or rice milk1/4 teaspoon ground ginger1/4 teaspoon cinnamon

Put the water and quinoa in a small sauce-pan and bring to a boil over high heat. Reduce the heat and simmer, stirring oc-casionally, until the quinoa is tender and the mixture thickens, about 20 minutes, add ginger, and cinnamon. Warm the mixture over low heat.

HEARTY HEALTHY OATMEAL

1/2 organic whole oats (not instant)1 cup almond or other nut milk1tablespoongroundflaxseeddash of sea salt

Cook over medium heat until just right done-ness. Top with chopped nuts, dried fruit and a drizzle of pure maple syrup.

COOKED APPLES (Breakfast or Dessert)

1-2 apples or pears, chopped1/4 cup water1/4 teaspoon cinnamonRaisins,figs,dates,orchoppedprunes.

• Heat water and cinnamon in a small saucepan. When water comes to a boil addapples,andahandfulofraisins,figs,dates or chopped prunes.

• If you like oatmeal add a handful of oats and a little more water to the cooking process.


SEA VEGGIE MISO SOUP(Great for Vata imbalances)

1 handful dulse, kelp, or nori soaked1 tsp fresh ginger1 tsp mellow miso1 ½ cups water, heated to 115 degrees

Dissolve the miso in a quarter-cup of theheated water and mix back in. Stir in the sea veggies and ginger.Excellentforbuildingdigestivefire.

SEQUOIA’S CALCIUM SOUPby David Wolfe

10 kale leaves1 handful of parsley2 cloves of garlic1/3 of a red onion2 lemons1 avocado1 tomato2 yellow bell peppers1 handful of dulse strips orspirulinaflakes1/2 teaspoon sea salt1 tablespoon ofunpasteurized miso3 tablespoons olive oil20 pumpkin seeds.

Shave the outer skin of the lemons leaving the white pith intact. While blending all the ingredients, add water to reach a thick, soupy consistency.

Living SoupsTo start with raw soups is to add boiling hot water to the refrigerator cool vegetables. This renders a soup about 115’ so the nutrients are mostly alive. You can also add veggie brothcubesandfreshherbsforflavor.Useahigh powered blender for a creamy texture in raw soups. A regular blender works as well, but renders a chunkier texture. When using aregularblenderfinelychoporputveggiesthroughafoodprocessorfirst.

NANCY’S SIX TASTES LIVING SOUP2 small zucchini 1 cup chopped celery (salty)2 Tbsp chopped parsley (astringent)1 cup sprouts2 cup leafy greens: kale, chard, spinach (bitter)1 cup leek greens (pungent)½ avocado (sweet)½ organic lemon with peel (sour)1 - 2 tbsp miso to taste (salt)1 - 2 tbsp curry paste to taste (pungent)1 inch square peeled ginger root to taste1 cup coconut milk

• Place all raw ingredients in blender• Add hot water to cover and blend• Season to taste.• Store remaining in glass jar.• When reheating, heat slowly to warm

temp only maintaining enzymes.

GINGER CARROT SPROUT SOUP1 cup fresh carrot juice1“shreddedginger1tbsp.sunfloweroil1handfulmixedsunflower,alfalfa,and clover sprouts1 tsp masala of choice

Blend the oil, ginger and carrot juice untilsmooth. Mix in masala or try adding seavegetables for a different taste. Garnish with sprouts and serve.


NANCY’S FAVORITE QUICKIE SOUP

1 yellow onion3 cloves garlic4 carrots peeled, chopped1 small yam peeled and sliced thin1 large apple, sliced1 cup green cabbage 2 cups chopped kale2 cups veggie broth1 can coconut milk1cupslicedshiitakemushrooms(hydratefirstif dried)

• Saute onion in coconut or sesame oil until coated with oil and aromatic

• Add next six ingredients and saute• Add broth and coconut milk• Simmer 30 minutes• Blend half the soup mixture in a blender.

Leave other half for more texture. • Recombine in soup pot. • Add shiitakes• Salt and pepper to taste.• Serve topped with chopped cilantro

BASIC VEGGIE PUREE

1 yellow onion1-3 cloves garlic1 roasted or boiled organic potato 4 cups steamed or roasted veggies - squash, yams,broccoli,cauliflower,carrots,turnips,etc.Veggie, chicken or bone brothCoconut milk (optional)Salt and pepper to taste

• Saute onion and garlic until soft• Add all ingredients to high-speed blender

and puree• Optional: add nutritional yeast for a

creamycheesyflavor,currypowderorpaste or a spicy zing, rosemary, basil or pestoforaherbalflavor,thelistgoeson...

WELLNESS BROTH4 cups water1 celery stick3 stalks kale or collards1 cup fresh parsley1 cup green beans1”pieceoffreshgingerlemon

• Bring water to a boil in a medium-sized pot • Meanwhile, chop all the vegetables and

slice the ginger; add to the pot. You can also add a few slices of lemon, or squeeze in the juice of a lemon wedge at the end.

• Simmer on a low boil for half an hour. • Store hot in a thermos and consume

throughout the day.

CATE’S CLEANSING SOUP1 large leek, chopped small3 bay leaves1 large turnip (kapha) or 1 sweet potato (vata/pitta) peeled and chopped small5 cups vegetable stock 1”pieceofginger,minced1”pieceofturmeric,minced(or1/2tsp.dried)1 zucchini, chopped small2 cups minced kalelarge handful of spinach, coarsely choppedjuice of 1 lemon*chopped parsley and black pepper for garnish

• Sauté the leek in a saucepan with a little water or ghee for a few minutes.

• Add the turnip or sweet potato and sauté until they just begin to soften.

• Stir in the stock, bay leaves, ginger, turmeric. Simmer for 10 minutes.

• Add zucchini and kale and cook over medium-low heat for 20 minutes, covered.

• At the end, stir in spinach and lemon juice, letting the spinach wilt.

• Remove bay leaves. Puree half the soup in a blender or using a hand blender and serve with parsley and fresh pepper.

Cooked Soups


VEGAN CREAMY TOMATO SOUPFrom Lindsay Rey

1 cup diced onion1 large clove garlic, minced1 teaspoon + 1 tablespoon extra virgin olive oil (divided, optional)1/2 cup raw cashews (soaked for a few hours, if you’re not using a high-speed blender)1/2 cup water6 cups stewed tomatoes1/4 cup coconut milk1 tablespoon granulated sugar1½ teaspoon dried basil (or a few table-spoons of fresh, if you have it)3/4 teaspoon salt (or to taste)

• In a pan, saute onion and garlic in 1 tea-spoon olive oil for 2-3 minutes, just until they are soft and fragrant

• Place cashews and water in high-speed blender. Blend on high for about 30 sec-onds, or until the mixture is fairly smooth and creamy. If you need more liquid, add a cup or two of your stewed toma-toes and blend again until all the cashew pieces have disappeared.

• Add your sauteed onion/garlic and re-maining stewed tomatoes to blender and blend until smooth.

• Pour blender contents into a saucepan on medium to medium-high heat. As soup begins to simmer, stir frequently to pre-vent lumpiness and burning. Simmer for about 8-10 minutes, or until soup color has darkened slightly.

• Add remaining ingredients: 1 tablespoon olive oil, coconut milk, granulated sugar, dried basil, and salt to your saucepan.

CURRIED WINTER SQUASH RED LENTIL SOUP From Janice Haugen

2 tablespoons coconut or olive oil2 cups 1/3-inch diced onion1 ½ cups 1/2-inch diced carrot1 ½ cups 1/2-inch diced celery1/4 teaspoon sea salt1/4 cup minced fresh ginger3 large cloves garlic minced 1-2 tablespoons curry powder1 teaspoon garam masala1 ½ teaspoons fennel seedDozen twists freshly ground black pepper4 cups ¾-inch diced butternut squash2 bay leaves9 cups water1 ½ cups red lentils1 ½ tablespoons sea salt1 cup thick coconut cream layer from a can of pure, unsweetened coconut milk

1. Heat the coconut or olive oil in a large soup pot over medium low heat. Stir in the diced onion, carrots and celery and sprin-kle with ¼ teaspoon salt. Cover and cook 5 minutes. Uncover and raise the heat to medium high. Stir in the ginger and garlic. Cook, stirring frequently, for 20-25 min-utes to lightly brown the vegetables.

2. Stir in the curry powder, garam masala, fennel seeds and freshly ground pepper. Cook 30 seconds until fragrant. Stir in the diced squash until coated with the spices.

3. Add the lentils to the pot along with the bay leaves, water and sea salt. Bring the mixture to a boil over high heat. Reduce the heat to simmer. Cook it partially cov-ered for 25 minutes or until both the lentils and squash are thoroughly cooked.

4. For a chunky soup, use a blender to purée 3 cups of the soup and return it to the soup pot. Purée all of the soup if you prefer a creamy soup.

5. Stir in the thick coconut cream layer from a can of unsweetened coconut milk to mellowandmarrytheflavors.


SaladsVATA SALADS:Sweet and warm greens and roots with a soft quality (not too cold and crunchy). Marinate your salads!

BEST VATA SALAD

1/2 cups fennel, shredded1cupdicedchard(stalkisfine)1 cup yellow pepper1cupsunflowersprouts1/4 cup fresh basil or dill chopped1 tablespoon lemon juice2 tablespoon olive oil1 teaspoon raw honeysalt and pepper to taste

Mix the wet ingredients and pour over the veg-gies. Marinate for 2+ hours at room tempera-ture before eating. Adjust seasonings to taste

MARINATED SALAD

Make at least 30 minutes before eating.Or make in the morning for lunch or dinner!

4 cups thinly sliced raw greens (kale, chard)1/8 cup freshly squeezed lemon juice1/8 cup extra virgin olive oil1/2 teaspoon sea salt1 clove garlic, crushed or shredded ginger root

Options to Add: avocado, grated beets, grat-ed carrots, parsley, sage, rosemary or thyme. Orcilantro,dill,pinenutssunflowerseedspumpkin seeds raw dried or fresh berries

PITTA SALADS:Sweet and bitter greens and roots with plenty of color and sprouts

SIMPLE PITTA SALAD

1c.sunflowersprouts2. c. lettuce greens1 c. grated golden beet1/2 avocado

GREEN BEAN COCONUT SALAD

1/2 lb. green beans, sliced in half, and in1”piecesjuice of 1 lime1 tablespoon melted coconut oil2 tablespoon minced fresh dill or mintsalt to tasteToss and marinate at room temperature for 2+ hours

KAPHA SALADS:Primarily of spicy and bitter greens and sprouts

SIMPLE KAPHA SALAD

1 bunch arugula4 thinly sliced radishes4 thinly sliced turnips1/2 cup fenugreek sprouts

FENNEL SLAW:

2 apples, one chopped, one grated1 fennel bulb, grated1/2 lemon1 carrots1 cup green cabbage, grated1 cup red cabbage, grated1/2 cup dried cranberries1/2 cup pumpkin seedsPlace apples in bowl. Squeeze the juice from 1/2 lemon over the apples and stir. Add the rest of ingredients and combine.

– From Cate Stillman, Yogi Detox


CHOPPED GREEK SALADFrom Dr Mark Hyman, Detox Cookbook

DRESSING2clovesgarlic,finelyminced1 teaspoon oregano1/2 teaspoon dijon mustard2 tablespoons apple cider vinegar2 tablespoons red wine vinegar1/2 teaspoon sea salt1/2 cup extra virgin olive oilBlack pepper, to taste

SALAD1 large cucumber, sliced lengthwise on the diagonal, seeds removed1/2 cup cherry or grape tomatoes, halved1/2cupsmallredonion,finelydiced1 small red bell pepper, diced1/2 cup kalamata olives1 avocado, diced1 tablespoon olive oilSea salt and pepper, to taste6 ounces spinach or watercress2 tablespoons fresh parsley, chopped

• Prepare dressing: mix all dressing in-gredients except for oil in a small bowl. Stream in oil and whisk until combined. Season with black pepper to taste.

• Prepare salad: toss all vegetables, olives and avocado in a medium size salad bowl. Set aside.

• Add the dressing to the salad and toss to coat.

• If using greens, divide into 4 bowls. Place about 1 cup of chopped, dressed salad in each bowl.

CAESAR SALADFrom Dr Mark Hyman, Detox Cookbook

DRESSING2 cloves garlic1 1/2 tablespoons Dijon mustard2 tablespoons tahiniJuice from half a lemon2 tablespoons apple cider vinegar2 tablespoons extra virgin olive oil2 anchoviesSea salt and pepper, to taste

SALAD24 romaine lettuce leaves

• Prepare dressing: Add all dressing ingre-dients to a blender and blend together until a smooth consistency is reached.

• Prepare Salad: Wash lettuce, dry and shred into bite-size pieces with your hand. Place in a large salad bowl.

• Add extra veggies: cucumber, tomatoes, mushrooms, jicama, artichoke hearts, and/or grilled asparagus


Cooked VeggiesROASTED VEGETABLES

Sweet potatoes, yams, squash, beets, turnips, carrots,cauliflower,broccoli,brusselssprouts

• Preheat oven to 400°• Lineaflatsheetpanwithparchment

paper• Scrub veggies with a vegetable brush. • Cutintoapprox.1”pieces.Ifroasting

brussels sprouts cut them in half. • Toss with olive oil, salt and pepper• Place veggies pan with space between

them. With brussels sprouts it’s best to place the cut side down.

• Cover with foil• Place in middle rack of oven and bake for

20 minutes• Remove foil and continue baking another

20 minutes or until golden brown on the outside and tender on the inside.

• Optional: add garlic, herbs or spices prior to roasting.

CAULIFLOWER RICEFrom Dr Mark Hyman, Detox Cookbook

1headcauliflower1 tablespoon olive oil1/2 teaspoon fennel seed1/4 teaspoon cumin seed1yellowonion,finelychopped1/4 teaspoon sea salt

• Gratethecaulifloweroveramixingbowltoformthe“rice.”

• Heat oil in a large skillet over medium-high heat.

• Cook fennel and cumin seeds for 2-3 minutes. Add onion and cook until it is translucent, about 5 more minutes.

• Reduce heat to medium-low. Add cau-liflowerriceandstirtocombine.Cookfor 5-7 minutes or until rice is at desired texture. Stir in salt.

•

SPICED GREENS TRI-DOSHICFrom Scott Blossom

One bunch of dark leafy greens (collard, kale orother),handshreddedintoroughly2×2”squares2-6 tablespoons of ghee or coconut oilSalt to taste

SPICE MIX3 teaspoons of coriander seed powder1.5 teaspoons cumin seeds1.5 teaspoons turmeric root powder

• Melt the ghee in a sauce pan and add the spices. Stir until the aroma starts to come outthenturnofftheflameandletitsit.The consistency should be like pesto.

• Next steam your favorite leafy greens. When they turn a beautiful shade of even darker green they are perfect. Scoop them out of the steam pot and put them in the ghee and spice mixture.

• Stir the greens into the mixture so they become coated with the spice mixture. The key is to really coat them.

• It is hard to overdo this recipe but you can underdo the spices so use the guide-lines for spicing but be willing to increase or decrease the amount of spices to suit your taste. Enjoy!


KITCHARI – THE ORIGINAL HAPPY MEAL

Kitchari is the traditional detox food of Ayurveda considered a complete food. Simple to cook and digest. You can eat it for weeks. Or do kitchari for a day. Kitchari isapotentbloodpurifier.Mungbeansareused to strip environmental toxins out of the tissues which is especially helpful for the reproductive organs, liver, and thyroid gland health. Serve kitchari with yummy, fresh side dishes such as spiced greens. Steamed veg-etables are always good too. Enjoy.

Meals

Serves 4

1 cup basmati rice½ cup organic split mung beans (Find in bulk section of the health food store or Amazon or online Banyon Botanicals) Soak for at least three hours before cooking.4-6 cups of water2 tablespoons organic ghee (clarified butter - Find it at the health food store)1 teaspoon of black mustard seeds1 teaspoon cumin seeds2 pinches hing (asafetida)1 teaspoon fresh grated ginger1 stick of kombu (seaweed) Substitute Wakameifneedbe.1“leaf”perpotofsoup1/2 teaspoon of sea salt1/2 teaspoon of turmeric1-2 cups chopped vegetables (optional)

• Wash rice and mung and soak for three hours or overnight. Drain soak water.

• In a saucepan warm the ghee. Add the ginger, mustard seeds, cumin seeds, and hing, and sauté for one to two minutes until the mustard seeds start to pop and the aroma of the spices is released

• Add rice and mung beans and sauté for

2-4 minutes or until they start sticking to the sides of the pot

• Then add 4-6 cups of water, and bring to a boil. Stir in the seaweed, salt, and tur-meric, and reduce heat to a simmer.

• Cover and cook until beans and rice are tender (approx. 30-45 minutes)

If you are adding vegetables to your kitchari, add the longer cooking vegetables such as carrots and beets halfway through the cook-ing. Add the vegetables that cook faster such as leafy greens near the end.

YourfinishedKitcharishouldbetheconsis-tency of a vegetable stew as opposed to a broth. If you need to add more water, you can. Taste and add additional salt as needed.

Serve with fresh cilantro or one of our tasty chutneys.

– From Scott Blossom


TRADITIONAL AYURVEDIC SPICY CHANA DAL WITH COLLARDSFrom Cate Stillman, Yogi Detox

3/4 cup split dried chana dal,soaked overnight (find at health foodstore or Indian grocer, or use lentils)3 cups water1 teaspoon turmeric1 tablespoon grated fresh ginger1 teaspoon salt1 tablespoon ghee1 minced cloves garlic1 teaspoon garam masala1 teaspoon cumin1 teaspoon mustard powder1/2 teaspoon red chili powder3 tablespoons lime juiceblack pepper to tasteadditional ghee as needed2 cups chopped collard greens

• Put the dal and water in a big pot . Boil the dal until tender - if split, about 45-60 minutes. Depending on the dal, it may take longer, and whole dal will take much longer - 90 min most likely.

• Once the dal is tender, reserve a half cup of any liquid remaining and drain the dal. Return it to the pot and add the collards. Add a little of the liquid back in, and cook over a low heat while you fry the spices. If the dal/spinach starts to dry out too much add more of the liquid back in.

• In a small skillet, melt the ghee and add the garlic. Sauté the garlic for about two minutes over medium heat. Add all the other spices except the black pepper and red pepper and fry for about a minute, stirring vigorously. Add the red pepper, stir quickly, then take the skillet off the heat and dump the mix into the pot of spinach and dal.

• Stir well. Taste. Add the lime juice and the black pepper to taste, and if you feel it needs a bit more fat, add ghee to taste. Salt to taste. If you eat the dal later in the day, you might need to add more water.

BUDDHA BOWLS

A Buddha Bowl is a bowl which is packed so fullthatithasarounded“belly”appearanceon the top much like the belly of a Buddha.

The recipe below from simpleveganblog.com is an example, add your favorite veggies and detox dressing to create your Buddha Bowl.

1 cup roasted sweet potato chunks10 spears roasted asparagus4 cups spinach1 cup cooked quinoa1 chopped avocado1 chopped tomato

DRESSING4 tbsp tahini2 tbsp lemon juice1 tbsp soy sauce or tamari1 tbsp maple syrup4 tbsp water


PEANUT-CURRY SAUCE

1 cup organic peanut butter1/2 cup honey (local if possible)1/2 cup Braggs liquid aminos1/4 cup Braggs apple cider vinegar3 tablespoons sesame oil1 inch piece (or more) ginger, chopped2-3 teaspoons curry (depending on your taste)1 clove garlic, crushed3 tablespoons lime juiceOptional: cayenne, cilantro

Dip raw veggies, drizzle on top of roasted veggies or tossed with a warm salad or stir fry.

KALE CHIPS

1 or 2 bunches of kaleOlive oilSalt and pepperNutritional yeast, garlic or any other season-ing you like (optional)

• Preheat oven to 425°.• Remove kale from stalk, leaving greens in

large pieces.• Place kale in a bowl with a little bit of

olive oil; use your hands to mix.• Place kale on a cookie sheet and sprinkle

with salt and pepper or any optional in-gredients on top.

• Bake for 5 minutes or until it starts to turn brown. Keep an eye on the kale as it can burn quickly.

• Remove from oven and serve.

LETTUCE WRAPSRomaine lettuce leavesDip, sauce or salsa of choiceVeggies of choice: carrots, cucumbers, ji-cama, avocado, tomatoes, onions

Use the lettuce leaves like a tortilla and wrap up your veggies and sauce/dip and enjoy!

TRADITIONAL HUMMUS2 15-ounce cans (3 cups) organic chickpeas/garbanzo beans, drained1-2 cloves garlic, minced3 tablespoons tahini1 teaspoon sea salt1/4 cup fresh lemon juice1/4 cup extra-virgin olive oil1/4 cup watersalt and pepper

• Combine all ingredients in food processor until smooth and creamy.

• Add salt and pepper to taste.

VARIATIONS:• Use black beans, pinto beans or edama-

me in place of garbanzo beans• Add avocado, roasted red peppers, olives,

sun-dried tomatoes, or fresh cilantro • Substitute peanut butter for tahini

AVOCADO-JICAMA SALSA1 avocado12 grape tomatoes1 cup chopped jicama3 tbsp. fresh lime or lemon juice2-3 green onions1 clove garlicHandful of cilantro or basil, choppedSea salt (to taste)2 cucumbers, sliced thick

• Chop and hand-mix all ingredients ex-cept the cucumbers.

• Optional: add black beans or garbanzo beans

• Use sliced cucumbers to scoop the salsa

Snacks & Light Meals


Post-Cleanse Healthy Snacks CRUNCHY• raw fruit and veggies: apples, cucum-

bers, jicama, carrots, brocolli, etc.• frozen grapes• rice cakes• light popcorn or plain popcorn: air pop

or use coconut oil to pop in a covered pan, top with nutritional yeast

• celery and almond • hummus with crudites • raw nuts

SWEET• wheatgrass juice• fesh, whole fruit• chia pudding with fresh fruit• apples and almond butter• dried or dehydrated fruit • use leftover grains to make sweet por-

ridge: drizzle maple syrup and sprinkle cinnamon, add nut milk and bananas, heat with fruit juice, etc.

• smoothies: mix whatever you have in the kitchen – fruit, ice, nut milk, etc.

• fruit“icecream”:peelabanana,freeze,blend in a food processor with nuts, berries or raisins and serve; can be put through the screen of a juicer for a creamier consistency.

• freshly squeezed fruit juices: Make your own and try different combos.

• sweet vegetables: yams, sweet potatoes, squashes (acorn, butternut, kabocha) cut into chunks or fries; sprinkle with cinna-mon and bake.

• dates stuffed with almond butter• organic dark chocolate or carob chips

SALTY• olives• pickles and pickled vegetables, such as

carrot, daikon, beets and lotus root• tabouli, hummus• steamed vegetables with tamari/shoyu or

umeboshi vinegar• sauerkraut: it will also knock your sweet

craving right out!• fresh lime or lemon juice as seasonings or

in beverage• salted edamame• sea weed• kimchi• air-popped popcorn topped with

nutritional yeast or spritzed with Bragg’s liquid aminos

CREAMY• smoothies• chia pudding• avocados• dips and spreads, like hummus and baba

ghanoush• puréed soups• puddings made with silken tofu, avocado

or mashed banana• mashed sweet potatoes• coconut milk


Sweet TreatsBLUEBERRY-GINGER“ICECREAM”

1 frozen banana1 cup fresh blueberries1/2 tbsp. fresh ginger, minced

• Place all the ingredients into a high-speed blender and blend until just combined.

• Pour creamy concoction into your favor-ite bowl, marvel at the beauty, and savor every little bite.

COCOA & CHIA SEED PUDDING

2 cups almond milk2/3 cup chia seeds2 tsp. raw cacao powder2 tsp. raw honey or coconut sugar

• Stir together the almond milk, chia seeds, cacao powder and sweetener.

• Let the mixture sit for 30 minutes, stirring every 5 minutes until it thickens.

• Sweeten to taste with raw honey or ste-via. Garnish with fresh berries.

RAW CHOCOLATE BALLS

1cupunsweetenedcoconutflakes1 cup of almonds1/2 a dozen dates4 Tbsp of cashew butter2 Tbsp of raw cacao1 Tbsp of coconut oil

• Soak your dates overnight. Pit them in the morning.

• Blend all ingredients in a food processor. • Roll into balls with wet hands. • Roll in more cacao powder or dried

coconut. • Store in fridge.

AVOCADO-CACAO PUDDING

1 ripe avocado,6 Tbsp. coconut milk2 Tbsp. cacao powder2 Tbsp. honeyOptional: chopped walnuts, for topping

• Cut open the avocado and remove pit. Cut avocado into large chunks and place in blender.

• Add cacao, honey and coconut milk.• Blend mixture, starting on low and then

moving to high speed until smooth.• Refrigerate pudding and serve cold. • Top with chopped walnuts, if desired.

“While I am here, contained within bones and muscles , organs and skin, I want to take care of the gift of my body.

I want to feed it well, move it gracefully, and rest it deeply...”— Elizabeth Lesser

qualitarian cleanse recipe guide - wellness education€¦ · formation of your unborn baby. 16....

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