week one: 21-day raw food and mental clutter detox challenge

VEGETABLES

1 - 12 oz. bag spinach

1 small bottle organic carrot juice

4 cucumbers

1 bulb of garlic

1 bunch kale

2 carton cherry tomatoes

7 avocados

1 head purple cabbage

2 large red onions

1 extra large bag of baby carrots

3 corn on the cob

1 bunch cilantro

1 bunch celery

6 medium sized sweet potatoes

1 bunch broccoli

1 bunch romaine lettuce

1 bunch scallions

1 radish

1 bunch mint

1 bunch asparagus

I bag shredded carrots

1-1/2 lb. small heirloom tomatoes

1 lb. green beans

1 small bunch basil

1 bunch bok choy

FRUITS

1 lb. grapes

1 large piece of ginger root

2 limes

3 lemons

1 ripe mango

4 oranges

I pomegranate or container of pomegranate seeds

3 bananas

2 pints blueberries (or bag of frozen)

2 Fuji or Gala Apple

GROCERY ITEMS

1 package of dates

plenty of water

1 jar raw honey

1 bottle cold-pressed olive oil

1 loaf Ezekial sprouted grain bread

1 bottle white wine vinegar

1 bar of 75% chocolate

1 box of quinoa

1 box of Ak-Mak Crackers

1 package organic tortilla chips

1 container Pacific vegetable broth

1 container Pacific unsweetened almond milk

1 container raw pecans

1 box raisins

1 small packaged chopped walnuts

1 tablespoon chia seeds

1 package soba noodles

1 bottle rice wine vinegar

1 bottle balsamic vinegar

1 box organic cookies

1 bottle apple cider vinegar

1 bottle organic ruby red grapefruit juice

1 can organic soup (flavor of your choice)

SPICES

1 container sea salt

1 container course black pepper

1 jar sesame seeds

1 container cumin

1 container coriander powder

1 container chili oil

1 bottle soy sauce

1 bottle pure vanilla extract

1 container dried lavender

1 8-oz. can black beans

MEATS

1 portion Wild Alaskan Salmon

DAY ONE - Be sure to drink 8 glasses of water today

UPON RISING: Green Morning Drink

BREAKFAST

(at least 20 minutes later): 2 slices of sprouted grain toast with 1/2 fresh avocado, sliced

and 3 stalks of celery to help carry it through the body

LUNCH: Marinated Kale Salad

SNACK: Bag of baby carrots (as many as you please)

DINNER: Mexican Quinoa Salad

2 Baked Sweet Potatoes

4 Ak-Mak Crackers

DESSERT: 1/2 bar of 75% chocolate

DAY TWO - Be sure to drink 8 glasses of water today


BREAKFAST



LUNCH: Carrot and Sweet Potato Bisque

Orange Pomegranate Salad

SNACK: 2 bananas

DINNER: Avocado Mango Broccoli Salad

Soba Noodles with Sweet Ginger Scallion Sauce

DESSERT: 3 organic cookies

DAY THREE - Be sure to drink 8 glasses of water today


BREAKFAST



LUNCH: Quinoa

Cucumber, Radish and Avocado Chopped Salad

SNACK: Grapefruit Mint Smoothie or 2 whole oranges

DINNER: Steamed asparagus

Maple Glazed Salmon

Sweet Carrot, Apple and Raisin Salad

DESSERT: 1/2 bar of 75% chocolate

DAY FOUR - Be sure to drink 8 glasses of water today


BREAKFAST



LUNCH: Chilled Asparagus Salad

One baked sweet potato

4 Ak-Mak crackers

SNACK: Bag of baby carrots (as many as you please)

DINNER: Guacamole Salad

Steamed broccoli

Quinoa


DAY FIVE - Be sure to drink 8 glasses of water today


BREAKFAST



LUNCH: Spinach and Orange Salad

4 Ak-Mak crackers

SNACK: Blueberry Lavender Smoothie

DINNER: Hearty Heirloom Tomato Salad

Organic can of soup

Steamed baby carrots

DESSERT: 1/2 bar 75% chocolate

DAY SIX - Be sure to drink 8 glasses of water today


BREAKFAST



LUNCH: Fresh Veggies and Black Bean Salad

Organic Tortilla Chips

SNACK: Baby carrots (as many as you please)

DINNER: Guacamole Salad

Organic Tortilla Chips

2 medium baked sweet potatoes


DAY SEVEN - Be sure to drink 8 glasses of water today


BREAKFAST



LUNCH: Purple Cabbage Salad with Carrots, Raisins and Walnuts

1 avocado

4 Ak-Mak crackers

SNACK: 1 apple

DINNER: Moroccan Kale Salad

2 slices sprouted grain toast

Steamed green beans


As we transition to a healthier diet, one of the goals should be

to make sure you eat your “good foods” first. The theory being

that if you start with the cupcakes, you will fill yourself up and

never get around to the healthy foods, depriving your body of

the needed nutrients, setting up conditions that can allow

weight gain and disease to occur. The easiest way to add

those fruits and veggies are green drinks and fruit smoothies.

I drink one for breakfast every morning! I get a great boost with

nutrients that energize me. I also get a good start on my

servings of fruit or veggies, making sure that those good

nutrients are coursing through my blood stream!

Serves1

2 C Spinach

1 1/2 C Grapes

2 Carrots

1/2 Cucumber

1/2″ piece of ginger

1 Stalk Celery

2 Dates

Handful Ice

1/2 to 1 C Water

Combine all ingredients in blender or Vita-mix. Start with 1/2 cup water and add more to desired

thickness. Blend until smooth.

This quick salad not only packs a huge

nutritional punch, it has a wonderful

complexity of flavor that is refreshing and delightful to

your palate! It is a perfect

addition to your raw food diet recipe

collection!

Serves1

Marinade:

1 clove garlic, finely diced

1 lemon, juice from (about 3 tablespoons)

1 tablespoon agave nectar (you can substitute with raw honey)

pinch Himalayan or Sea salt

pinch pepper

1/4 cup flax seed oil (or cold-pressed olive oil)

Whisk together the garlic, lemon juice, agave, salt and pepper. Slowly pour oil into the mixture while still

whisking. Set aside.

Salad:

1 bunch kale

1 cup cherry tomatoes

2 avocados, chopped

1/4 head purple cabbage, chopped

1/4 red onion, diced

1/8 cup sesame seeds

Remove stems from kale leaves and tear into bite sized pieces. Combine kale with marinade. Massage

for a few minutes to well coat, set aside. Prepare tomato, avocado, cabbage and onion. Stir into kale

mixture and mix well. Top with 1/4 cup hemp seeds and mix in.

Today’s recipe is a grilled vegetable sandwich. While

there are no meats or cheese, you won’t miss them!

This recipe uses toasted sprouted bread and grilled

vegetables to provide the warmth you crave in winter

time.

Serves1

Romaine lettuce or baby greens

1 tomato

1 avocado, mashed

Grilled sweet bell peppers, onions and zucchini

2 slices of sprouted grain bread, toasted

Drizzle any leftover marinade from your Marinated Kale Salad

Place the lettuce, tomato, grilled veggies and avocado between the toasted bread slices. Drizzle the

marinade over the veggies to moisten. If you like, you may also add any other vegetables you like:

sprouts, cucumber, etc.

I put together a little Mexican Quinoa Salad for you. I added good

stuff like cherry tomatoes, fresh corn and cilantro. There’s a little lime

in there too and a light dressing. Easy. Some schooling for you…

Quinoa (properly pronounced as “Keen-Wah”) is a type of whole

grain/seed. It cooks up quicker than other whole grains (just 10 to 15

minutes) and it’s naturally vegan, vegetarian, gluten free and

cholesterol free. Quinoa has the highest protein content of any other

grain, and it contains all 8 amino acids (so it’s good for ya!) It’s

prepared just as rice is prepared with one part quinoa to two parts

water. It’s important to rinse quinoa well before cooking it since it’s

coated with a naturally occurring plant chemical that can cause a

bitter taste. It’s super fine though, so you’ll need a fine mesh strainer

to use for rinsing. Prepare your quinoa in a little saucepan, and in 10

minutes it’s ready… add your veggies and herbs and a simple

dressing and big bang bongo you’ve got yourself a salad.

Serves1

Dressing:

1/2 tablespoons cold-pressed olive oil

1/2 tablespoons white wine vinegar

1/2 cloves garlic, minced

salt and freshly ground black pepper, to taste

Salad:

1/4 cup dry quinoa, rinsed well through a fine strainer/sieve

1/4 cup halved cherry tomatoes

1/4 cup fresh corn (sliced off the cob, raw)

pinch finely chopped cilantro

lime wedges

salt and freshly ground black pepper, to taste

Whisk the dressing ingredients together in a small bowl. Set aside. Prepare the quinoa according to package direc-

tions. Cool slightly. In a medium bowl, toss the quinoa with the tomatoes, corn and cilantro. Add the dressing and

toss to coat everything. Squeeze lime on top, and season with salt and freshly ground pepper, to taste. Serve with

lime wedges, for individual squeezing.

Sweet potatoes are delicious cooked

whole. When baked, their thin skin puffs to a

crisp finish and inside you’ll discover a

sweet, pillowy flesh. While baking is the most

traditional way to cook sweet potatoes,

there are countless ways to prepare them

and cash in on their heavenly sweetness.

Serves1

2 medium sweet potatoes

Cold-pressed olive oil

Organic butter

Organic agave or raw honey

Ground cinnamon and ground nutmeg to taste

Scrub sweet potatoes. Brush each with olive oil. Arrange potatoes on oven rack and bake at 450 degrees for 35-45

minutes, until tender. Remove at once and prick with a fork to let steam out. Cut a 1-1/2 inch cross in the center of

each potato. Hold each potato with pot holder and press upwards until filling “bursts” up through the cuts. Top with

butter and agave and sprinkle with nutmeg and cinnamon.












Serves1

2 C Spinach

1 1/2 C Grapes

2 Carrots

1/2 Cucumber


1 Stalk Celery

2 Dates

Handful Ice

1/2 to 1 C Water



This is a very simple soup – just a few ingredients and

spices. So it’s quite light, though satisfying. The warm

sweet flavor of the vegetables really shines through.

Serves2

1 sweet potato

1 cup baby carrot

1/2 cup water

1 cup Pacific vegetable broth

Pinch of Himalayan or Sea salt

1 teaspoon pure agave or raw honey

Pinch of cumin1/4 teaspoon coriander powder

1/4 teaspoon minced ginger

1/4 minced garlic

This soup is so easy. No chopping required. Bake the sweet potato and boil the carrots until soft. In a

blender, mix all ingredients and process until uniform. Pour mixture into large saucepan and heat to

taste.

The holidays are over along with

tables full of beautiful festive food.

While my body is craving clean,

healthy raw food, my mind still is

looking for beauty. Time for a festive

salad! Oranges, pomegranate,

pecans and greens topped with a

orange chia seed dressing. Quick,

festive and delicious!

Serves2

Orange Chia Seed Dressing:

Juice from 1 orange

1 tablespoon organic agave or raw honey

1 tablespoon chia seeds

Whisk all ingredients together to toss with salad.

Salad:

2 cups romaine lettuce, torn

1 orange

1 c pomegranate seeds

1/2 cup raw pecans, chopped

Tear romaine and place on a plate in a circle. Remove the membranes from the orange slices and place on top of

the romaine. Sprinkle with the pomegranate seeds and top with the pecan slices. Pour dressing over top.

A dinner salad requires some substance. Avocados and

mangoes are a great flavor combination but very similar

in texture. By adding broccoli and a red onion, you

introduce the crunch, and a big nutritional boost .

Broccoli provides vitamin A, C, folic acid, and a healthy

dose of calcium, magnesium and iron. Broccoli also

contains Indoles, which can inactivate harmful

estrogens that promote tumor growth, Sulforaphane,

which stimulates cells to make cancer fighting enzymes,

and beta carotene which is another known cancer

fighter. Broccoli contains 26% protein and a healthy

dose of calcium.

Serves 2

1 ripe avocado, cubed

1 ripe mango, cubed

1-2 cups broccoli, cut into bite sized pieces

1/4 cup chopped red onion

1/2 cup raisins

Himalayan salt or Sea salt and fresh ground pepper to taste

Combine all ingredients. Chill and serve!

* Make sure you have nice ripe avocados and mangoes and this salad will “dress” itself!

Ok let me share with you all one of the world most delicious

and easy recipe. Agreed I might be exaggerating here a bit

but in my world this recipe ranks truly the way I mentioned.

Did I ever tell you guys that I LOVE Soba Noodles? I cannot

tell you enough how much I adore these; delicious and

healthy these are staple in my pantry. These noodles are Glu-

ten free as well but let me tell you here to check the ingredi-

ent list to be sure for this on the package as some brands

add flour too. So here you go my friends, I hope you will try

this recipe and enjoy it.

Serves 2

Soba noodles - 9 oz. packet

Sea salt to taste

2 tablespoons sesame seeds, lightly toasted

1/2 cucumber, thinly julienned

Lime wedges, optional

Sweet Ginger Scallion Sauce

1-1/2 cup scallions, finely chopped

2 tablespoons ginger, minced

1/4 cup cilantro, chopped

2-3 tablespoons, sesame, grapeseed or olive oil

2 teaspoon chili oil

1 tablespoon soy sauce

2 tablespoon rice wine vinegar

2 tablespoon raw honey

1 teaspoon salt

1 teaspoon black pepper

Mix all ingredients for the Sweet Ginger Scallion sauce in the bowl, check for the seasoning. Keep it aside for 10-15

minutes for the flavors to develop. Boil the Soba noodles as per the instructions on the package. Add the sauce,

sesame seeds and toss the noodles well. Check for the seasoning one last time. Sprinkle with lime juice, and add

julienne cucumbers, if desired.












Serves1

2 C Spinach

1 1/2 C Grapes

2 Carrots

1/2 Cucumber


1 Stalk Celery

2 Dates

Handful Ice

1/2 to 1 C Water



Subtle changes in how a vegetable is cut can

make a dramatic difference in flavor and

experience. The chunky texture of this salad

holds up longer than other, more delicate

options.

Serves2

1 cup diced cucumber (approximately 1/2-inch dice)

1/2 cup diced radish

1 diced avocado

1/4 cup mint leaves, minced

1 tablespoon lemon juice

1/2 tablespoon apple cider vinegar

1 tablespoon cold-pressed olive oil

Salt and pepper to taste

Toss all ingredients—the avocado should still be chunky, but provide a slight creaminess o the salad.

Allow to marinate for approximately 10 minutes in the refrigerator before serving. Salt and pepper to

taste.

Quinoa has the most protein of

any grain, and the highest fat

content. It's a great source of

vitamins & minerals, Quinoa is

higher in lysine than wheat, and is

considered a complete protein.

Because of its high fat

content, quinoa should be stored

in the fridge or freezer so it doesn't

go rancid.

Follow the directions on the package

http://www.savvyvegetarian.com/articles/plant-food-protein-chart.pdf

Ripe, sweet pink or ruby red varieties of grapefruit

juice are preferable for this recipe.

Serves 1

8 oz. organic ruby red or pink grapefruit juice

1 banana, frozen

1/2-inch piece of peeled ginger root

1/2 cup mint

1 cup water

1/2 tablespoon raw honey or agave

1 teaspoon vanilla extract

Pinch salt

Blend all ingredients in a high-speed blender until smooth.

This is my favorite way to prepare salmon at home during the

winter months. It’s so quick and easy to prepare while quite possi-

bly the juiciest, most full-flavored dish you will ever enjoy.

Serves 2

1/2 cup soy sauce

1 clove garlic

1/2 tablespoon ginger root, minced

1/2 teaspoon toasted sesame oil

1/2 cup pure maple syrup

2 fresh Wild Alaskan salmon filets, well rinsed

Whisk the soy sauce, garlic, ginger, sesame oil, and maple syrup together. Spread the soy mixture over the fish

evenly over baking dish. Marinate the fish in the refrigerator for 1 to 24 hours.

Preheat the oven to 450 degrees. Bake the fish for about 18 minutes, or until fish flakes easily with a fork. Serve with

steamed asparagus.

This recipe doesn’t require too many ingredients and is easy

to prepare in a short time frame.

Serves 2

2 cups shredded carrots

1 Fuji or Gala Apple, sliced in small julienne slices

1/2 cup raising

1/4 cup raw honey

Mix all ingredients together and enjoy!












Serves1

2 C Spinach

1 1/2 C Grapes

2 Carrots

1/2 Cucumber


1 Stalk Celery

2 Dates

Handful Ice

1/2 to 1 C Water



This is an easy salad to serve any time of

the year. It goes well with almost any

meal and with spinach, garlic, oranges

and olive oil, it is also extremely healthy.

Serves2

DRESSING:

1/4 cup fresh lime juice

1/4 cup olive oil

2 tablespoons raw honey or agave

1 clove garlic, minced

SALAD

1 orange, peeled, sectioned and halved

2 cups fresh spinach leaves

1/4 red onion, thinly sliced

Mix together all of the dressing ingredients. Stir occasionally and let stand for at least a half-hour before

combining with the salad.

After the dressing is ready, combine the salad ingredients and toss with dressing, to taste.

Make adjustments as needed. If

unable to use blueberries, feel free

to substitute any berry in this

fragrant smoothie

Serves 1-2

2-1/2 cups fresh or frozen blueberries

1 cup almond milk

1 handful of spinach (approximately 1/2 cup)

1/2 tablespoon raw honey

1 /2 tablespoon dried lavender

1/2 tablespoon raw honey or agave

1 teaspoon vanilla extract

Pinch salt

Blend all ingredients in a high-speed blender until smooth.

With not too much planning, you

can whip up a flavorful raw food

salad, throw on a handful of nuts

and create a healthy,

satisfying dinner. This salad is easy

and good.

Serves 1

DRESSING:

1/4 cup balsamic vinegar

1/4 cup olive oil

1 tablespoon raw honey or agave

Sea salt and pepper to taste

SALAD:

1 cup small heirloom tomatoes, halved

1/2 cup green beans, cut in 1-inch pieces

1/4 of red onion, sliced

Basil, cut into thin strips (to taste)

1/4 cup walnuts, chopped

Toss all ingredients except basil together. Pour vinaigrette over salad to taste. Toss to coat. Top with

basil and serve.












Serves1

2 C Spinach

1 1/2 C Grapes

2 Carrots

1/2 Cucumber


1 Stalk Celery

2 Dates

Handful Ice

1/2 to 1 C Water



The fresh vibrancy of the corn, tomatoes,

onions and bok choy, mixed with the

cooked beans makes this a hearty salad.

Serves2

1-8oz. can black beans

1 cup ok choy

1 cup cherry tomatoes, halved

1/4 cup red onion, chopped

1/2 cup fresh corn

1/2 lemon, juiced

1 tablespoon cilantro

Sea salt and pepper to ttaste

Chop bok choy and set aside. Chop onions and tomatoes and place in a bowl. Add corn, lemon juice,

cilantro, salt and pepper. Toss. Warm up beans slightly and stir in bok choy. Let sit for a couple of

minutes then stir into tomato mixture.

I cannot get enough of this salad. It’s

the kind of thing you can eat every

night. Since avocados mix beautifully

with sweet potatoes, you could round

this salad off with a couple of them,

topped with organic butter for fall or

winter hearty, warm meal.

Serves 2

1 avocado, finely chopped

1 cup cherry tomatoes, quartered

1/4 tablespoon garlic, minced

Handful of cilantro, chopped (to taste)

1/4 pound romaine lettuce, chopped

1/2 lime, juiced

1 tablespoon agave or raw honey

Sea salt and pepper to taste

Mix all ingredients together and enjoy.












Serves1

2 C Spinach

1 1/2 C Grapes

2 Carrots

1/2 Cucumber


1 Stalk Celery

2 Dates

Handful Ice

1/2 to 1 C Water



This salad is beautiful, easy and tasty. The

dressing is quite peppy—you really only need

just enough to coat everything, which is nice

because it won’ cover up the beautiful colors

of this salad. If you have a food processor with

a shredding and slicing disc, this really couldn’t

be easier to make. Without it it’s pretty easy

too, so don’t worry. A sharp knife and hand

held grater will suffice.

Serves2

1/2 head of purple cabbage, shredded

1 cup shredded carrots

Chopped walnuts

Dried raisins

DRESSING

1/2 tablespoon balsamic vinegar

1 tablespoon rice vinegar

1/2 tablespoon water

Pinch of sea salt

1 teaspoon agave or raw honey

1 tablespoon toasted sesame oil

Toss cabbage and carrots together. Add raisins and walnuts. Whisk all the ingredients together for the

dressing save for the oil. Slowly drizzle the oil in while whisking to emulsify. Toss together with salad.

Kale is undeniably winter’s salad star.

In this salad, kale is softened with a

quick salt-and-olive oil massage, then

tossed with a bright, old dressing made

from lemon juice, cumin and turmeric.

Crisp apples and crunch pecans pro-

vide textural contrast and complete

this sald.

Serves 2

1/2 bunch kale, ribs removed and roughly chopped

1 tablespoon cold-pressed olive oil

Sea salt

1/2 lemon, juiced

1/2 teaspoon ground cumin

1/2 teaspoon ground tumeric

1/4 cup shredded carrots

1/4 of a crisp apple, peeled, cored and finely shopped

1/4 cup raisins

1/4 cup raw pecans

Pepper

In a medium bowl, combine the kale with the olive oil. Sprinkle with salt. Using your hands, massage the

kale until the olive oil is coating the leaves and they begin to wilt, about 1 minute. In a small bowl, whisk

lemon juice with the cumin and turmeric. Add the mixture to the kale and continue to massage the

leaves until well combined. Add the carrot, apple, raisins, pecans and toss until just combined. Season

with salt and pepper. Let the salad rest for 10 minutes, then serve.

week one: 21-day raw food and mental clutter detox challenge

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