NOURISHING FOODS CLEANSE

Transcription

1 Page1 NOURISHING FOODS CLEANSE 5 Days of Easy & Nourishing Foods for Your Body, Mind & Spirit Cleansing is your opportunity to slow down what is coming into your body to give your organs a rest. Then by taking in simple nourishing foods that digest quickly and easily you will activate your systems of detoxification and elimination to nourish your organs and glands. This cleansing and nourishing results in feeling leaner, lighter and more energized This program focuses on the health of your major organ of elimination the colon with additional support for the major organ of detoxification the liver. The summer cleanse is the most intense of all the seasonal cleanses. In order to cleanse the liver we reduce our fat intake for 5 days to give the liver a rest. We of course bring in food and herbs to support the liver too. With the warm weather and abundance of vegetables it is the easiest time of the year to reduce the fat coming into our body so the liver has a chance to restore itself. To get the most from this cleanse I recommend eating progressively lighter foods as the week goes on. Your meals should energize you, not weigh you down. The meals in this cleanse are light in calories with options of lightly cooked or raw. Your body is already designed to cleanse. You can t stop it. Your body has a tremendous ability to heal itself if you give it the chance. This is your chance. Cleansing is the most powerful way to receive the benefits of the abundant vegetables of the summer. This week focus on what you are gathering new foods, new practices, new techniques and what you are releasing toxins, addictions, anger, stress. Most of all be kind to yourself and enjoy this process every step of the way. Summer is the perfect time to renew your body so you can thrive

2 Page2 Notice your THOUGHTS (your cells are listening) If you want to see what your body will look like tomorrow look at your thoughts today Navaho saying My body is beautiful, healthy & powerful Your saying

3 Page3 Basic Protocol You do not want to go hungry nor do you want to eat too much. Stop eating when you are 80% full leave 20% empty for digestion. Don t top off your tummy. Snack only to support your blood sugar, leftovers are fine for this. Remember to do the Before Eating Breathing Process before each meal to relax and wake up your digestion. This process will also bring you back into your body so you are aware of what you are eating. When you are aware of what you are eating you have more satisfaction, you will want to eat less. Wake Up Lunch Brush teeth, scrape tongue 8 oz water with ½-1 lemon 12 oz water with 1 Tb apple cider vinegar 30 minutes before lunch Morning Yoga or Walk Lunch - salad and/or soup Morning Meditation 1-4 oz fermented vegetables Sunlight for 15 minutes 1 ml milk thistle in 4 oz water Body brushing before shower (optional) Grounding Pre-Breakfast Mid Afternoon Snack 8 oz water with ½-1 lemon (2 hours after lunch) Green Juice & Snack (optional) Breakfast Morning meal: Smoothie or chia pudding or raw cereal with almond milk 1mil milk thistle in 4 oz water Late Morning Snack Dinner (before dark) 8 oz water with ½ -1 lemon 30 minutes before dinner Dinner 1-4 oz fermented vegetables 1 ml milk thistle in 4 oz water (2 hours after morning meal) EFT before or after dinner 5 minutes Chia pudding (optional) or other snack Evening Snack & Bed Time Chia Pudding or a few seeds only if necessary 1Tb -1/2 cup coconut kefir 1-3 tsp Calm magnesium in 6 oz water Journaling Castor oil pack (optional) Bed time by 10 pm

4 Page4 Staying hydrated will keep you young. Aging is your cells drying out Drink lots of water to flush toxins from your system Water will heal you Drink half your body weight in ounces each day.

5 Page5 Sample Menu Below you will find 5 days of meal plans to make it easy. These are guidelines to show you what 5 days of your cleanse could look like. In this Sample Menu we are moving into lighter foods as the week progresses. You don t have to follow this exactly but you can if you want. There are many recipes to choose from in each category listed to create your own unique program. Choose the foods you enjoy the most, stick to the principles of what to include and what not to include if you are straying from the recipes provided. This Menu is here if you want to follow it exactly or use it to inspire your own individual plan. Most importantly enjoy it! Day 1 Day 2 Wake up: apple cider/water drink Wake up: apple cider /water drink Pre-breakfast: lemon water, liver tea Pre-breakfast: lemon water, liver tea Breakfast: Goji Berry Smoothie Breakfast: Peach Smoothie Snack: (optional) Straw Chia pudding Snack: (optional)straw Chia Pudding Lunch: Salad with Cilantro Jalapeno Lunch: salad with Creamy Miso Dressing Dressing & Spicy Yellow Squash Soup & left over Spicy Squash Soup 1 oz fermented vegetable 1 oz fermented vegetable Snack: Wonderful Green Juice Snack: Wonderful Green Juice (optional) Zucchini Hummus & celery (optional) Grilled Vegetables (left over) Dinner: Grilled Summer Vegetables Dinner: Millet Fried Rice Lemony Quinoa Marinated Swiss Chard 1 oz fermented vegetable 1 oz fermented vegetable Day 3 Day 4 Optional all raw Wake up: apple cider /water drink Wake up: apple cider /water drink Pre-breakfast: lemon water, liver tea Pre-breakfast: lemon water, liver tea Breakfast: Blueberry Almond Smoothie Breakfast: Blueberry Almond Smoothie Snack: (optional) Chia Pudding of choice Snack: (optional)chia Pudding of choice Lunch : Salad with Creamy Miso Lunch: Salad with Creamy Miso Dressing Dressing Zucchini Hummus w/celery Cucumber Avocado Soup 1 oz fermented vegetable 1 oz fermented vegetable Snack: Wonderful Green Juice Snack Wonderful Green Juice (optional)left over millet fried rice Zucchini Hummus w/celery(optional) Dinner: Super Sprouts Salad Dinner: Teriyaki Kelp Noodles Spicy Thai Soup (optional level 2) Qunioa w basil, (optional level 1) 1 oz fermented vegetables

6 Day 5 Optional All raw Wake up: apple cider /water drink Pre-breakfast: lemon water, liver tea Breakfast: Peach Smoothie Snack: Kevita Probiotic Drink Lunch: left over Teriyaki Kelp Noodles Salad with Creamy Miso Dressing 1 oz fermented vegetable Snack: Wonderful Green Juice Kale Chips Dinner: Vegetables Zucchini Pasta with Marinara (raw or cooked) left over Cucumber Avocado Soup Quinoa with Basil (optional left over for level 1) 1 oz fermented vegetables Page6

7 Page7 Breakfast When you wake up in the morning you are dehydrated and, acidic, needing energy. So you will start your morning with plenty of fluids to stimulate your digestive juices and get the pipes moving. I recommend a green smoothie for breakfast to alkalize your body and flood it with minerals. The blending breaks down the vegetables for easy digestion. These nutrients will give you lots of energy. I like to add chia to slow down the absorption of the raw fruits and vegetables. You can also add a protein fat like avocado or high quality protein powder if you need more power in you smoothie Breakfast Recipes Goji Berry Smoothie Blueberry Almond Green Smoothie Blueberry Electrolyte Smoothie Peach Smoothie Just Greens Detox Smoothie Easy Strawberry Spinach Smoothie Puddings Strawberry Chia Pudding Coconut Cinnamon Chia Pudding Store Bought Breakfast Choices Raw Gluten Free Granola w/almond milk

8 Page8 Lunch By lunch your body is ready for more food. Your metabolism has been increasing since breakfast. Your body needs fuel at this point to keep you going and to maintain your energy through the afternoon. You will find eating raw enzymebased foods in your busy working hours will give you incredible energy. I like to have a nutrient dense salad so you don t run out of fuel mid afternoon. The lunches will consist of a raw vegetable salad and raw or cooked soup. If you feel you need more solid food you can add in left over s from the night before. The fiber and enzymes in the raw vegetables sweep the surface of the intestines pulling out metabolic wastes and other dumped poisons that are coming out of your system as you cleanse. Salad Dressings Mixed Green Salad Cilantro Jalapeno Dressing Arugula Salad w/sundried Tomatoes Creamy Miso Dressing Farmers Market Rainbow Salad Tahini Dill Dressing Indian Cabbage & Mango Salad Easy Asian Dressing Seaweed Salad with Carrot & Citrus Vinaigrette Diakon Ribbons Raw Caesar Dressing Chopped Salad with Creamy Avocado Dressing Soup Broccoli & Fennel Soup Miso Ginger Vegetable Soup Spicy Yellow Squash Soup Cucumber Avocado Soup (raw) Minty Watercress soup (raw) Spicy Thai Soup (raw) Curried Carrot Soup (raw)

9 Page9 Dinner Dinner is the best part of the program. Since it hot these dinners tend to be lighter than the winter meals. A lighter dinner will support your detoxification. As the sun goes down the body s metabolism also slows down. For this reason you should try and eat dinner by 7pm to support your cleanse. Eating dinner should comfort your body and your taste buds. You will want to sit down and enjoy your meals with slowness, appreciation and mindfulness. Please share the meals below with your family, they are delicious and can be enjoyed by everyone. Main Meal Cooked Zucchini Pasta with Fresh Tomato Marinara (Cooked noodles ) Grilled Summer Vegetables Lemony Quinoa Millet Fried Rice Greek Millet Salad Quinoa with Basil Vegetables Side Dishes Marinated Swiss Chard Sautéed Asparagus with Ginger Sautéed Julienne Zucchini with Basil Sweet & Sour Red Cabbage Roast Sweet Potatoes Main Meal Raw Zucchini Pasta with Fresh Tomato Marinara (Raw) Endive Boats with Zucchini Hummus (bean free) Teriyaki Kelp Noodles with Vegetables Southwestern Wrap with Cilantro Pesto Easy Nori Vegetable Rolls Super Sprouts Salad

10 Page10 Snacks It is important to pay attention to your blood sugar and hunger in the Summer Restore Your Liver Cleanse. Even though we are lightening the load and consuming less food this week it is important to eat when you are hungry. You don t want to feel weak. Cleansing is different for everyone and since this cleanse is about restoring not deprivation, snacking is OK. Green juice or any vegetable juice is the perfect snack. The dips and spreads can be eaten with raw vegetables and are very satisfying. The snack suggestions are here for your enjoyment; you can use them at your discretion but don t overdo it. Stay hydrated to keep your energy level up. Listen to your body, if you need the snack, have it, enjoy it. Juices Wonderful Green Juice Rainbow Vegetable Juice Pretty in Pink Juice Apple Lemonade Dips & Spreads Zucchini Hummus Cilantro Pesto Guacamole Easy Kale Chips Beverages Liver Cleanse Tea Goji Berry Tea Coconut Lime Splash Almond Milk Store Bought Snacks Sea Tangle Nori Snacks Raw Kale Chips Raw Flax Crackers Pumpkin or sunflower seeds Store Bought Beverages KeVita Sparkling Probiotic Coconut water Coconut Keifer (Inner Eco Brand) Or order online

11 Page11 Recipes 5 Days of Easy & Nourishing Foods for Your Body, Mind & Spirit Breakfast 2 servings Goji Berry Smoothie 2 cups strawberries or blueberries or mixed berries ¼ cup goji berries, soaked in 1 cup water for 30 minutes use water and goji berries 2 large handfuls spinach 1 Tb hemp seeds 1 Tb kelp granules 3 Tb ground golden flax seed Stevia to taste Blend all ingredients until smooth

12 Page12 Nutritional Information Goji berries are actually a complete source of protein including 19 amino acids and all 8 essential amino acids. What this means is that consuming them is a great way to add protein to your daily snacks or morning smoothies. Goji berries contain 2-4 times the amount of antioxidants found in blueberries! The goji berry has anti-inflammatory properties. Goji berries are a great digestive aid they draw the digestive juices into the stomach and intestines. Blueberry Almond Green Smoothie 2 servings 1 pint blueberries 1 cup almond milk 3 Tb chia seed soaked in 1 cup of water for 30 minutes 2 handfuls of spinach 1 Tb kelp granules (optional) Stevia (optional if you need more sweetness) Soak chia for 30 minutes or overnight. Blend everything until smooth. Add more almond milk if necessary to get desired consistency

13 Page13 Drink immediately as the blueberries tend to thicken up when they sit To learn about the benefits of chia seeds and get a great recipe for Hemp and Chia Porridge with a video click here to read my blog post. Blueberry Electrolyte Smoothie 2 servings 3 Tb chia soaked in 1 ½ cup coconut water 1 pint blueberries 1 Tb hemp seeds 2 handfuls of dark green leafy vegetables, romaine, kale, Swiss chard or spinach 1 Tb kelp granules 1 Tb Super Greens Powder (optional) Pinch of stevia optional Put all ingredients in a blender, blend until smooth. Drink immediately as the blueberries get very thick when they sit. Peach Smoothie

14 Page14 Peaches are in season this time of year. They do contain some sugar yes but you can enjoy them freely in a smoothie especially with some almond or hemp milk and chia to slow the absorption of the sugar. 2 servings 3-4 ripe peaches 3 Tb chia seeds soaked in 1 ½ cup hemp milk or almond milk 2 handfuls of kale, spinach or romaine 1 Tb kelp granules 2 ice cubes if you like cold drinks Blend all ingredients except ice Add ice and blend to desired consistency Enjoy! Just Greens Detox Smoothie The cilantro is good for detoxing the liver, especially for removing heavy metals from your body. If you need the extra protein put in the protein powder, if not there is plenty of protein in the rest of the ingredients. 1-2 servings 1/2 granny smith organic apple, washed, cored but with skin if organic 2 stalks organic celery, chopped 1 cup chopped organic romaine lettuce ½ cucumber with skin if organic, peel if not organic ½ of a medium Haas avocado Handful of cilantro 1 Tb ground flax seed 1 Tb protein powder (optional- hemp or sun warrior) 1 Tb kelp granules 1 cup filtered water Juice of 1 lemon Pinch of stevia (optional) Chop vegetables into 1 inch pieces for easy blending.

15 Page15 Add all ingredients into blender except water. Fill blender with approximately 1 cups filtered water (more or less water depending on how thick you desire your shake). Puree till smooth or desired consistency Taste and a little stevia if you want it to be sweeter If you take this to work with you, put in a sealed container, it will stay in the refrigerator for a few hours. It is surprisingly delicious, creamy and a little tart. 1 serving Easy Strawberry Spinach Smoothie 2 Tb chia seeds soaked in 3/4 cup water for 30 minutes or overnight 8 oz fresh organic strawberries 1 handful of spinach or romaine 1 tsp kelp granules 1 Tb protein powder (optional) ¼ tsp green leaf stevia or 6 drops liquid stevia (optional) Put all ingredients into a blender. Blend until smooth Enjoy! Chef s note: The color will be brown from the spinach and strawberries together but don t get scared it tastes great! Strawberry Chia Pudding 2-3 servings 6 tbsp chia seeds 1 cup frozen or regular strawberries 1 3/4 cups almond milk (or any nut milk of choice)

16 Page16 ½ tsp cinnamon 2 pitted dates or 1 Tb maple syrup or stevia to taste Blend the strawberries, milk, cinnamon, and sweetener together on high till smooth. You should have about 2 ¼ cups liquid if there is more just use this amount. Drink the rest. Pour the liquid over the chia seeds and stir. Let sit about 2 hours stirring every 5 minutes for the first 15 minutes. You can put this in the refrigerator overnight to eat for breakfast. The chia will thicken the liquid creating a perfect pudding texture. Enjoy with a few sliced strawberries on top This will keep about 3 days in the refrigerator 2 servings Coconut Cinnamon Chia Pudding 1 can lite coconut milk 13.5 oz Or Juice and meat of 1 young coconut blended (you should have about 1 ½ cups, if you have less add water ) 4 Tb chia seeds 1 Tb maple syrup or raw honey ½ tsp vanilla extract ½ tsp cinnamon Pinch sea salt In a medium bowl, whisk all ingredients Stir every 5 minutes for the first 15 minutes Refrigerate for 1 hour or overnight, it will get thick and creamy Enjoy

17 Page17 Lunch Mixed Green Salad Mixed organic greens or baby arugula Carrots shredded, sprouts, cucumber, diakon anything you like Sprinkle of Dulse Flakes (optional for added nutrition, iodine, B6, B12) Mix salad in a bowl. Toss with dressing of choice. Serve. Tip for dressing salads: Be sure your greens are dry so the water doesn t dilute the dressing. After placing the ingredients in the bowl, drizzle the dressing around the edge of the bowl and then gently mix to even distribute it. Use your hands instead of tongs to toss the greens. You just want the greens to have a light coating on them. Using your hands will let to feel how much dressing you need. Too much dressing makes your salad soggy. Usually 2 Tb for a side salad is enough. You can always add more. Arugula Salad with Sun Dried Tomatoes & Olives 2-4 servings 5 oz arugula 6 sundried tomato halves (not oil packed) 2 Tb olive oil 12 olives pitted and sliced, Nicoise or Kalamata olives 1 cucumber cut in half, seeded and sliced 2 plum tomatoes cut into 1 pieces Dressing of choice or simple dressing

18 Page18 Simple Dressing 1 Tb apple cider dressing 3 Tb extra virgin, cold pressed olive oil ¼- ½ tsp Celtic sea salt Put the sun dried tomatoes in a small bowl. Bring some water to boil in a sauce pan. Pour over sundried tomatoes. Let sit until soft about 5 minutes. Drain, cool and slice. Put sundried tomatoes into a bowl with 2Tb olive oil some sea salt and pepper. Let sit 5 minutes. Put the arugula, cucumbers and tomatoes into a bowl. Toss with the dressing. Top with sun dried tomatoes and olives. Grind some fresh pepper on top and serve. Summer Farmer s Market Rainbow Salad

19 Page19 With this salad you can use all or some of the vegetables recommended. Pick what looks best in the market. You want a rainbow of colors for the nutrients they provide and the beauty of the salad. 2 servings 4 cups mixed greens ½ fennel bulb 1 small beet grated on a box grater 1/2 cup shredded red cabbage 1 carrot grated on a box grater 2 radishes sliced thin 1 handful of alfalfa or clover sprouts ¼- ½ cup sauerkraut squeezed almost dry Chopped fresh herbs of your choice, basil, thyme, parsley Dressing of choice Trim off the tops and root ends from the fennel bulbs. You want to slice the fennel paper-thin. It can be difficult to cut it with a knife so use a mandolin. Save a few feathery leaves for garnish. Pull off and discard any discolored or dehydrated outer layers Toss greens with dressing Place the beets, carrots, radishes, red cabbage, sauerkraut, sprouts and fennel in little piles forming a circle around the greens like a rainbow Top with chopped fennel tops and fresh herbs Serve with extra dressing in the side

20 Page20 Indian Cabbage Mango Salad Cabbage is an effective anti cancer food because it provide anticarcinogenic glucosinolates. Eating cabbage raw is good because you do not kill the special myrosinase enzyme that makes the cabbage so healing especially for the colon. Tadka is the basic Indian method for transferring the flavor from spices to food. First, the spices are added to very hot oil. The sizzling infusion or tadka is then use to flavor a dish. 2 cups tightly packed shredded cabbage 1 small green Serrano chili seeds removed, minced ½ cup julienne carrots 1 mango cut into 2 slices 2 Tb lemon juice ½-1 tsp Celtic sea salt 1 Tb coconut oil ½ tsp black mustard seeds

21 Page21 In a medium bowl toss together the cabbage, chili, carrot, mango, lemon juice, and salt. Taste and adjust seasoning. You are looking for a well balanced sweet and sour taste. Make the Tadka: Heat the oil in a small skillet over high heat. When the oil begins to smoke, add the mustard seeds, covering the pan with a lid or spatter screen. When the seeds stop popping (a few seconds) immediately pour the oil over the cabbage salad and toss well. Let the salad sit for 15 minutes allow the flavors to blossom. Serve at room temperature. Chopped Salad with Creamy Avocado Dressing 2 servings Dressing 1 ½ tsp finely chopped shallot 1 tsp Dijon mustard 3 Tb lemon juice Celtic Sea Salt & fresh pepper 1 avocado mashed Salad 1 romaine heart quartered lengthwise and thinly sliced crosswise 1/4 fennel bulb, cored and finely chopped 1 carrot finely chopped ½ seedless cucumber cut into ½ dice 2 Tb finely shredded basil leaves In a small bowl, whisk shallot with Dijon mustard, lemon juice salt and pepper.

22 Page22 Add avocado and mix until dressing is creamy (you may use a blender if you like) Put lettuce, fennel carrots, cucumber and basil in a large bowl. Pour dressing over the salad and toss. Dressings Cilantro Jalapeno Dressing ½ small onion 1 jalapeno pepper (leave in seeds for more spice) 2 cup cilantro 6 Tb Tamari ½ cup olive oil ½ cup apple cider vinegar 1 Tb super greens powder (optional) 2 Tb kelp granules Pinch stevia (optional) Put all ingredients into a blender. Blend until smooth.

23 Page23 Nutritional Information Cilantro detoxes heavy metals. It is also anti viral, antibacterial, helps cleanse the colon and lowers candida. Onions contain sulfur which has been linked to cardiovascular health, by preventing blood platelets from clogging. Onions has been also linked to lower cholesterol. Onions work to prevent the growth of cancer and can increase bone density. They contain CQ10 which human body gradually loses we age. CoQ10 plays a crucial role in the production of energy for all cell functions. Tamari is the liquid that is formed around the 1-2 year old hatcho miso. It has the koji (beneficial bacteria), is high in amino acids because it contains all the protein that comes off of the miso as it ferments. It is high in tryptophan which is the amino acid that the body uses to make serotonin, the neurotransmitter that slows down nerve traffic so your brain isn't so busy. Creamy Miso Dressing 1/4 cup organic yellow miso 1/2 cup apple cider vinegar 1/4 cup gluten free tamari 1/2 small sweet onion 2/3 cup olive oil 1 Tb raw honey (optional) In a blender add in all the ingredients except the oil. Blend until smooth Slowly pour in the oil while you blend on high speed. The dressing should be somewhat thick but still easy to pour. If you d like a thinner consistency add in a bit of water and blend again.

24 Page24 Tahini Dill Dressing 1/4 cup tahini 2 Tb lemon juice 1/4 cup water 1 tsp garlic ¼ cup fresh dill finely chopped 1 TB wheat free tamari Mix all ingredients together in a bowl Whisk with a mini whisk or fork until smooth If you want the plain version you can go find it on my blog Tahini Dressing Easy Asian dressing 4 Tb rice vinegar 2 Tb wheat free tamari 2 tsp freshly grated ginger 2 tsp toasted sesame oil 2 tsp scallions finely chopped 1 clove garlic minced 1/2 cup extra virgin cold pressed olive oil 2 tsp flax oil (optional) Mix all ingredients together except the oil. Whisk in the oil with a fork or mini whisk. Store refrigerated in a jar, shake vigorously before using.

25 Page25 Citrus Vinaigrette Lemon rind is very beneficial for cleansing the liver. Be sure you use organic lemons for this. 3 Tb lemon juice 3 Tb fresh parsley 2 Tb finely chopped shallots 1 tsp organic dijon mustard 1 Tb lemon zest (from an organic lemon) ¼ tsp celtic sea salt ¼ tsp red pepper flakes 6 Tb extra virgin olive oil Mix all ingredients except the olive oil in a bowl. Let sit 5 minutes to marry the flavors. Whisk in the olive oil. Taste to adjust seasoning Raw Caesar Dressing This is a nutritious dressing because of the celery and kelp. Celery is high in natural sodium which carry the electrolytes through you body. Kelp is high in iodine, good for your thyroid. ¼ cup cold pressed olive oil 1 clove garlic chopped 4 medium stalks celery ¼ cup lemon juice 2 Tb wheat free tamari 2 Tb sweet white miso ½ tsp kelp granules gives it an anchovy taste ¼ tsp green leaf stevia ¼ - ½ cup water

26 Page26 Fresh ground black pepper to taste Add everything to a blender staring with ¼ cup of water. Blend adding more water as needed. Toss with romaine, season with fresh pepper You can make it thicker and use it as a dip for crudités Dressing will keep in the refrigerator about 5 days Creamy Avocado Dressing 1 ½ tsp finely chopped shallot 1 tsp Dijon mustard 3 Tb lemon juice Celtic Sea Salt & fresh pepper 1 avocado mashed water as needed Freshly ground black pepper Put everything into a blender. Start blending adding enough water to make it smooth. Sprinkle with black pepper. Use immediately as the avocado will not hold too long. Soup Not only are blended soups delicious and easy to prepare they also are easily digested, giving your cells the instant nutrition that they crave! Broccoli Fennel Soup 4 servings 1 large head broccoli (separate florets and stems)

27 Page27 1 Tb olive oil 1 large onion, chopped 4-6 cloves garlic, chopped 1 tsp ground fennel seeds 1 bulb fennel, chopped (save some of the feather tops chopped for garnish) 6 cups veg or chicken stock or water Celtic Sea salt to taste Peel broccoli stems and chop (discard any woody pieces). Cut florets into medium/small pieces separate in half Heat oil in a medium stockpot. Add olive oil. Sauté onion, garlic and ground fennel seeds on medium/low until onion is translucent Add broccoli stems and fennel Add stock or water Simmer 10 minutes. Add half broccoli florets saving the rest to add in later. Simmer 10 minutes more until tender. Let cool briefly. Puree mixture in blender for several minutes until very smooth. Return to stockpot, adding sea salt to taste. Add in broccoli florets. Simmer 5 more minutes until florets are tender, adjust seasonings before serving Serve garnished with chopped fennel tops Miso Ginger Vegetable Soup 4 servings 2 piece wakame or dulse seaweed 6 cups filtered water 1 Tb toasted sesame oil 2 shallot thinly sliced 3 cloves garlic thinly sliced 5 shitaki or Portobello mushrooms thinly sliced 1 carrots cut into matchsticks 2 Tb freshly grated or minced ginger 2 cups kale, stems removed, thinly sliced 4 Tb yellow or red miso Wheat free tamari (optional) 2 scallions thinly sliced ½ cup kelp noodle (optional)

28 Page28 Rinse the seaweed soak in the water for 5 minutes. Drain and coarsely chop reserve the water. In large soup pot heat oil over medium heat Add shallots and garlic. Sauté over medium heat for 3 4 minutes. Add mushrooms and sauté for another minute. Add reserved water and ginger. Bring to a boil and simmer for 5 minutes until the mushrooms are tender. Add carrot simmer 2-3 minutes until carrots are tender Turn heat off add kale and seaweed. Return the lid to the pot and let stand for 5 minutes. Take out ½ cup of water add miso mashing with a fork to dissolve the miso. Pour miso into the pot. Stir taste add tamari if desired Serve Garnish with scallions Spicy Summer Squash Soup 4 servings ¼ cup olive oil 1 large onion thinly sliced 1 tsp ground cumin 1 tsp ground coriander ¼ tsp turmeric 1 tsp sweet paprika

29 Page29 ½ tsp cayenne 2 cloves garlic peeled & sliced 5 medium yellow or green squash cut into ¾ slices Celtic sea salt 3 cups chicken or vegetable stock 2 cups water 3 mint leaves cut into ribbons (for garnish) In a soup pot, heat the olive oil over medium heat Add the onions cook stirring often, until they begin to soften Add the cumin, coriander, turmeric, paprika, cayenne and garlic Cook until very soft, stirring often so they don t brown. If the onions or garlic start to stick, turn down the heat and add a splash of water to the pan. Add squash to the pot with some salt. Stir and cook for 2 minutes Add stock and water. Bring to a boil Reduce to a simmer and cook until the squash is tender about 15 minutes Let the soup cool a bit then blend in a blender until very smooth Reheat, taste, adjust the seasoning and serve hot garnished with mint

30 Page30 Cucumber Avocado Soup (Raw) 2-4 servings 1 cup chopped romaine lettuce 1 cup diced cucumber 1 ripe avocados, pitted and flesh scooped out 1 scallions, roughly chopped 1 ½ Tb fresh lemon juice 1 ½ Tb minced fresh mint, plus more for garnish 1 Tb extra-virgin olive oil 1 tsp chopped garlic ½ tsp Celtic sea salt 1 ¼ cups water (more if needed) Blend all ingredients until smooth. Taste to see if you need more salt. Chill if it has warmed up a little. Serve garnished with chopped mint leaves Minty Watercress Soup (Raw) 2 servings 1 cup watercress tightly packed 1 cucumber, peeled and chopped about 1 ½ cups 1 avocado 1 cup lettuce (romaine or leaf lettuce ) 4 mint leaves 1 whole lime, peeled (cut the pulp out from membranes as best you can they tend to not blend up completely smooth and can be bitter ) ½ - 1 teaspoon Celtic Sea salt 1 tsp kelp granules (optional) Pinch of cayenne pepper

31 Page31 2 tablespoon extra virgin olive oil 1 cup water Chop and blend all ingredients until smooth. Add more water for a thinner consistency. Taste for seasoning This will keep for 3 days in the refrigerator. Spicy Thai Soup (Raw) 2 servings 1 ½ cups spinach ½ cucumber peeled and chopped 1 Thai chili pepper or Serrano pepper (use seeds if you like spicy if not remove seeds) 1 lime peeled and quartered remove all the white 1 Tb fresh ginger chopped 1 Tb shallot chopped 1 clove garlic chopped 2 Tb wheat free tamari 1/2 green apple peeled cored and chopped 1/2 cup lite coconut milk ½ cup water ½ cup chopped cilantro Blend all ingredients to a chunky but even consistency Add more water if necessary if you want it to be smooth. Chill if it has gotten warm from the blending Taste for seasoning Serve

32 Page32 This will last 3 days in the refrigerator 2 servings Curried Carrot Soup (Raw) 1 cup grated carrot, about 2 carrots 1 stalk of celery chopped 1 avocado 1 green onion ¼ teaspoon freshly grated ginger ½ - 1 tablespoon lemon juice ½ teaspoon curry spice, or to taste ¼ tsp Celtic sea salt Pinch of black pepper 1 cup water Chop and then blend all ingredients until smooth Check consistency and add more liquid if necessary. Chill if ingredients have gotten warm Dinner Main Dish Cooked Zucchini Pasta with Fresh Tomato Marinara This is the cooked version of the same dish raw. Some people have trouble digesting too much raw food so this is an alternative.

33 Page33 2 servings Noodles 1 recipe Sautéed Julienne Zucchini with Basil ¼ cup olives pitted and sliced Few whole basil leaves for garnish Sauce 1 ½ cup grape or plum tomatoes 1/2-1 medjool date - soaked if dry 1 tsp thyme ½ tsp oregano 1/3 cup extra virgin olive oil ½ tsp celtic sea salt Make the Sautéed Julienne Zucchini for the noodles. Set aside. In a blender, blend all sauce ingredients until smooth to make the marinara sauce Plate the noodles. Top with about ¼ cup of the marinara Top with olives and garnish with basil. Serve immediately The remaining sauce will keep for 3 days in the refrigerator. You can use it with grilled or steamed vegetables 4 servings Grilled Summer Vegetables Vegetables are enhanced by the smoky perfume and radiant heat of the grill. You can use the vegetables below or any you find in the market. My favorite tool for this is tongs; they make turning the vegetables easy.

34 Page34 2 medium zucchini, sliced lengthwise ½ thick (this makes it easy to turn since they are in bigger pieces) 1 medium yellow squash lengthwise ½ thick 2 red peppers cut in quarters, ribs and seeds removed 4 scallions 1 medium head radicchio cut into 1 thick wedges trying to keep the leaves connected to the core as much as possible, this will make it easier to grill 2 vidalia onions sliced ¼ thick 10 oz baby bello mushrooms stems removed ¼ cup olive oil plus more for grilling Celtic sea salt Fresh pepper ¼ cup fresh herbs, thyme, oregano, basil coarsely chopped (optional) Wash vegetables and cut into preferred sizes and shapes as indicated above Put into a large tray Toss with ¼ cup olive oil, salt and pepper Cover and refrigerate; allow to sit for about 30 minutes, don t be alarmed by the liquid around them when you are ready to grill Heat grill on medium Brush olive oil generously over the vegetables before grilling. Place the marinated vegetables on the grill. After the vegetables slices have been on the grill for a few minutes, rotate them a little over 90 degrees to make a nice crosshatch of grill marks. After a few more minutes turn the vegetables over and finish cooking rotating them once more to make nice grill marks, and turning them again if necessary. Different vegetables require different grilling times. Remove from the grill as soon as they are tender. The radicchio may need a little sprinkle with water to prevent it from scorching. Turn it often while grilling. Cut the zucchini into 2 pieces once they are cooked Place grilled vegetables on a tray.

35 Page35 Sprinkle with fresh herbs Serve warm or at room temperature Lemony Quinoa 2-4 servings 1 cup quinoa 2 cup water 2 Tb extra virgin olive oil 1 medium onion finely chopped 2 jalapeno peppers or 1 poblano chili, seeded and finely chopped 1 plum tomato, cut into ¼ inch dice ¼ cup dill chopped ¼ cup parsley chopped 2 Tb fresh lemon juice Celtic sea salt Fresh Pepper Rinse quinoa, drain. Heat water in a sauce pan. Add quinoa. Bring to a boil. Cover, turn down to low cook 15 minutes. Turn off heat, let sit 5 minutes. In a sauté pan, heat the 3 Tb olive oil. Add onion and cook over medium heat until translucent, 4 minutes. Add peppers and cook until softened, 5 minutes. Add the diced tomato and cook until sizzling 1 minute. Remove from the heat stir in the quinoa, herbs and lemon juice Season with salt & pepper

36 Page36 Millet Fried Rice The secret to making the best millet fried rice is to use really dry cooked grains. Day-old cooked grains are best. If your cooked grains are wet or damp you can spread them on a cookie sheet and dry them in a 250 degree oven or toast in the wok over low heat. 2 main dish servings 4 side dish servings 2 Tb coconut oil 3 tablespoons fresh ginger, peeled and grated 5 cloves garlic, minced 1/4 cup scallions, sliced 1 shallot, finely chopped 1 red bell peppers, chopped 2 cups carrots, coarsely chopped 1 cup frozen petite peas, rinsed under hot water to thaw Celtic Sea salt, to taste 2 cups cooked, cold millet (see Basics in Menu & Recipe) 1-2 Tb wheat free tamari or tamari 1/4 cup parsley, finely chopped 1Tb toasted sesame oil Heat the coconut oil in a large sauté pan over medium-high heat.

37 Page37 Add the ginger and garlic and cook for about 15 seconds. Stir in the shallots and scallions; cook for 30 seconds. Add the red bell pepper and carrots, and cook, stirring constantly for 2-5 minutes until carrots are tender but not soft. Season lightly with sea salt to taste. Add peas, cook for 1 minute Add the cooked millet to the skillet and stir-fry for 1 minute, tossing to separate the grains and combine well. Stir in the soy sauce. Add the parsley. Drizzle with toasted sesame oil. Serve warm. 4 servings Greek Millet Salad 3/4 cup dry millet 1 ½ cups water 1/3 cup pitted and chopped Kalamata olives 1/3 cup capers rinsed and drained ¼ cup scallions ¾ cup chopped parsley 1 cup spinach cut into ribbons ½ cup chopped purple cabbage

38 Page38 Dressing 4 Tb fresh lemon juice 2 Tb raw apple cider vinegar 1 Tb Dijon mustard 1 Tb minced shallot 2 tsp dried oregano ¼ cup olive oil ¼- ½ tsp celtic sea salt Prepare the Millet Rinse millet with cool water in a strainer and place in a sauté pan over medium heat. Gently stir the millet until it starts to give off a nutty aroma and the grains start jumping around. Be sure it doesn t burn. If it starts to burn remove it from the heat and stir, return to the heat on a lower flame. The reason we toast the millet is so the outside of the grain will not turn to mush before the insides cook enough to lose their crunch Add the 2 cups of boiling water or stock and salt. Return to a boil, reduce heat and cover the pot. Simmer for minutes until all the liquid has been absorbed. Turn off heat and let stand covered for 5 minutes. Yields 3 cups cooked millet Prepare the dressing Put the lemon juice, apple cider vinegar into a small bowl. Mix in the Dijon mustard to dissolve. Add the shallot, oregano and salt. Mix to dissolve the salt Whisk in the olive oil. Set aside to allow flavors to combine Mix the salad Put the olives, capers, scallions, parsley, spinach and cabbage into a small bowl Put the cooked millet into a large mixing bowl, pour the dressing on top. Mix thoroughly. Add in the vegetables, mix well, taste to see if you need more salt or lemon. You can serve this as it is slightly warm or refrigerate it for later. This salad will keep 3 days in the refrigerator

39 Page39 Quinoa with Basil 2-4 servings 1 cup dry quinoa red or white 2 cups water 2 Tb olive oil 1 large sweet onion chopped ¼ tsp red pepper flakes 4 medium cloves garlic minced ½ cup basil leaves cut into thin ribbons Celtic sea salt to taste Combine quinoa with water in small pot and bring to a boil. Cover turn down to low and let cook until the water has all been absorbed minutes Heat oil in a sauté pan over medium-high heat. Add onion salt and red pepper flakes Sauté for 3 to 4 minutes or until onions are beginning to soften. Add garlic, cook for 4 more minutes. Add cooked quinoa to pan and stir everything thoroughly Add basil, stir gently Serve.

40 Page40 Main Dish Raw Zucchini Pasta with Fresh Tomato Marinara (Raw) This is a fairly easy dish to make. Perfect for the summer when the tomatoes are grown locally and so delicious. 2 servings Sauce 2 cups grape or plum tomatoes ½ medjool date soaked if dry and chopped 1 tsp thyme ½ tsp oregano ½ cup extra virgin olive oil ½ tsp celtic sea salt or to taste 1 clove garlic chopped Pinch of cayenne pepper Noodles 3 zucchini cut into noodles with a julienne tool or mandolin (about 5 cups) 1/4 cup chopped black olives sliced a few reserved whole for garnish

41 Page41 4 sundried tomatoes soaked until soft and thinly sliced 1 cup packed fresh basil leaves cut into fine ribbons Blend sauce ingredients until smooth to make the Marinara sauce, taste for seasoning Make noodles using the julienne tool or mandolin. Set aside in a bowl. Stack a few basil leaves on top of one another. Roll up and finely slice to make ribbons. Continue on with the rest of the basil saving a few leaves whole for the garnish Add the basil ribbons, sun dried tomatoes and chopped olives to the zucchini noodles Pour half of the sauce onto the zucchini noodles mix and toss To serve pour some sauce around the outside of the plates, put zucchini pasta in the middle top with whole basil and a few whole olives The sauce will keep for 2-3 days in the refrigerator. Endive Boats with Zucchini Hummus

42 Page42 I made this dish with pea sprouts, mesclun greens, shredded carrots, shredded diakon and topped it off with the Cilantro Jalapeno Power Dressing, but you can make it with any salad vegetables you have in your refrigerator and dressing of your choice. Feel free to improvise. 2 servings ½ recipe Zucchini Hummus (see below under snacks) 8 endive leaves ½ cup shredded carrots ½ cup shredded diakon 1 cups mesclun greens 1 cup pea sprouts cut in half 4 Tb Cilantro Jalapeno Power Dressing plus more for passing around Fill the endive leaves with the Zucchini Hummus Toss the greens with the dressing. Place in the greens in the middle of 2 plates. Place the carrots and diakon 2 piles so you have 4 quadrants. Place the endive in between the quadrants Put sprout tops in the middle and sprout stems in between the endive. Serve with additional dressing on the side

43 Page43 Teriyaki Kelp Noodle Stir Fry 2 servings Marinate the Vegetables 1 cup thinly sliced shitake mushrooms ¼ cup thinly sliced red onion 1 Tb tamari 3 Tb lemon juice Sauce 1 Tb extra virgin olive oil 3 Tb dark sesame oil 3 Tb Nama Shoyu or Wheat Free Tamari 1 ½ Tb maple syrup 2 Tb apple cider vinegar 2 Tb grated fresh ginger 1 tsp minced garlic Vegetables 1 cup julienne carrots ½ cup red pepper ribs removed and very thinly sliced 1-12 oz package kelp noodles rinsed drained and dried on a kitchen towel ¼ cup scallions thinly sliced 1 ½ cup spinach cut into 1 ribbons Put sliced shitake mushrooms and red onions into a small bowl, toss with tamari and lemon juice. Let sit minutes to marinate. In a small bowl mix sauce ingredients and let sit 10 minutes to develop flavors Cut the noodles into desired length, I usually lay them out and make 4 cuts. Put into a large bowl. Add the sauce, toss well.

44 Page44 Add the carrots, red pepper and scallions. Mix well so the sauce gets evenly on the vegetables Add marinated mushrooms/onions, and spinach to the bowl. Toss to combine. Serve. This will keep 1 day in the refrigerator, it stays better without the spinach. So if you want to have some for lunch the next day take out a bit before you add the spinach. Add the spinach when you are ready to eat it the next day. The sauce will keep 4-5 days in the refrigerator Southwestern Wrap 2 servings 1 recipe cilantro pesto (see snacks below) 6 large romaine leaves 1 cup chopped tomatoes 1 recipe guacamole (see snacks below) Sprouts Salsa Green Mountain is a good brand Optional chopped red onions, chopped jalapeno peppers, sprouts Fill each romaine leaf with 3 Tb of the filling Top with chopped tomato, guacamole, salsa and sprouts Roll up and serve with extra guacamole on the side Easy Nori Vegetable Rolls 2 servings

45 Page45 4 sheets nori 1 cup arugula coarsely chopped 1 avocado peeled and cut into thin slices 1 carrot shredded ½ cucumber seeded and cut into thin strips 1 cup alfalfa sprouts ¼ cup fresh basil &/or mint ½ cup raw sauerkraut squeezed dry 2 Tb yellow or chick pea miso dissolved in 2 Tb of water Wheat free tamari Wasabi powder dissolved in water to make a paste Place 1 sheet of nori on a sushi mat or cutting board. Spread ¼ of the arugula on top of the nori Starting on the edge closest to you place in a row ¼ of the avocado, carrots, cucumber, sprouts, herbs and sauerkraut. Roll the nori from the bottom up as tightly as you can. Spread the miso along the top edge to seal the roll. Eat whole or slice Serve with tamari and wasabi in a small bowl for dipping Vegetables Side Dishes

46 Page46 Marinated Swiss Chard You can serve this warm or cooled and wrapped up in a romaine leaf with some roasted red peppers for a quick snack or lunch 2 servings 1 bunch Swiss chard ( about 1 lb) 2 Tb olive oil Celtic sea salt 1 garlic clove, finely chopped 1 Tb lemon juice Pinch of red pepper flakes One at a time, grasp the stems in on hand and strip the leaves off with the other. (keep the stems for another use such as a vegetable sauté). Cut the leaves into 2 pieces Heat a sauté pan on medium high Add 1 Tb of olive oil and the chopped greens, sprinkle with salt Cook, stirring often, until the greens are tender, about 5 minutes The water clinging to the leaves from washing is usually enough to keep them moist but if not add a little water during the cooking. Remove the greens from the pan and let cool. Squeeze out any excess moisture and transfer to a bowl. Dress with the remaining olive oil, garlic, lemon juice and red pepper flakes. Taste, adjust seasonings and serve

47 Page47 Sautéed Asparagus with Ginger ¾ lb asparagus 1 Tb coconut oil 1 red thai chili or Serrano chili thinly sliced 1 Tb minced fresh ginger plus about 20 thin matchsticks 2 cloves garlic minced 2 Tb olive oil 2 Tb sauerkraut, squeezed dry 1 scallion thinly sliced Celtic sea salt If the asparagus are thick peel them with a peeler starting 1 below the blossom. Cut the stalks into 2 pieces. If some of the pieces are thicker you can cut them in half lengthwise so they are all around the same width. You can do this whether you peel or not. In a medium sauté pan, heat the oil. Add asparagus. Season with salt. Sauté on medium until asparagus are just beginning to soften, about 3 minutes.

48 Page48 Add the chili, minced ginger, ginger matchsticks and garlic and cook over medium heat until lightly browned, 2 minutes. Stir frequently so everything cooks evenly. Add the sauerkraut and scallions to the sauté. Stir fry until just heated through, 1 minute. Serve Sautéed Julienne Zucchini with Basil This is an easy side dish of delicious zucchini. You can use other herbs like marjoram or thyme in place of the basil for variation. 2 servings 1 lb zucchini rinsed, dried, ends trimmed ½ - 1 tsp Celtic sea salt 2 Tb olive oil 3 Tb coarsely chopped fresh bail 1 garlic clove pounded to a puree Shred the zucchini using the julienne blade of a mandoline or the large holes of a box grater Layer the zucchini into a mixing bowl, salting each layer lightly (The amount of salt to use will have the zucchini taste highly seasoned but not salty) Let stand for 20 minutes Drain the zucchini in a colander, squeezing tightly to remove as much liquid as possible Heat olive oil on medium-high heat in a heavy bottomed sauté pan Add the drained zucchini and sauté, tossing frequently until lightly browned about 7 minutes Keep spreading the zucchini out in the pan with a spatula and pressing down to help it brown.

49 Page49 When the zucchini is cooked remove the pan from the heat and stir in the chopped basil and garlic Serve hot or at room temperature Sweet & Sour Red Cabbage 4 servings 2 Tb olive oil 1 medium head of red cabbage cut into thin slices 1 medium onion sliced thin 2 bay leaves 1 green apple, peeled and shredded on a box grater ½-1 tsp Celtic sea salt ½ cup Bragg s apple cider vinegar In a large sauté pan, heat the olive oil. Add cabbage, onion and bay leaves Season with salt

50 Page50 Sauté on medium low heat stirring occasionally until cabbage begins to soften about 5 minutes Add shredded apple mix to combine the apple evenly breaking up the shreds. Sauté until cabbage is tender stirring occasionally to prevent burning about 5 minutes, Add apple cider vinegar, mix thoroughly. Sauté another 3 minutes to allow the cabbage to absorb the vinegar. Taste for salt Serve warm or at room temperature This will keep 3 4 days in the refrigerator. Roast Sweet Potatoes I eat these frequently for dinner with a large salad mixed with avocado. It is filling, satisfying and nutritious. I like it especially when I am tired and don t want to cook much. 2-4 servings 3-4 organic sweet potatoes Olive oil Sea Salt & fresh pepper START Preheat oven to 425. Place a rimmed baking sheet in the oven for 5-10 minutes while you prepare the sweet potatoes, you want the pan to be very hot. PREPARE THE POTATOES If they are organic you can leave the skin on. If not peel them. Cut the sweet potatoes into 2 chunks.

51 Page51 In a large bowl toss sweet potatoes with just enough oil to coat. Sprinkle with salt and pepper TAKE THE PANS OUT OF THE OVEN Spread sweet potatoes in single layer on the hot baking sheet, being sure not to overcrowd. Bake until sweet potatoes are tender and golden brown, turning so they brown on both sides, about 30 minutes. Snacks Juices Wonderful Green Juice 2 servings 1/2 bunch celery 3 handfuls spinach or other dark green leafy vegetable like kale, swiss

52 Page52 chard or romaine 1 cucumber 1 lemon peeled if not organic 1 green apple 1 handful parsley Put everything in through a juicer. Enjoy immediately or store in a glass jar in the refrigerator for later. This will stay for 2 days. If you don't have a juicer you can blend everything and put it through a nut milk bag or cheese cloth to extract the juice. Add 1 cup of water and peel the lemon first. Rainbow Vegetable Juice 2 servings 1 cucumber 2 stalks celery A few sprigs of parsley 3 stalks kale or 1 bunch spinach 2 carrots 1 beet A few sprigs of parsley Juice and serve. It looks like a rainbow if you do it in the order written and don t mix it. Pretty In Pink A little bit sweet and spicy with good alkalinity from the romaine

53 Page53 1 beet 2 green apples 8 large leaves romaine 1 inch ginger Juice all ingredients and drink immediately, it will not stay pink for long. Thai Green Juice 2 servings 1 head romaine lettuce 1-2 handfuls spinach 2 cucumbers 1-2 limes (rind and all) 1 bunch cilantro 1 serrano pepper (if you like spicy) 2 inches ginger Juice all the ingredients alternating the bigger vegetables with the smaller pieces like the pepper, cilantro and ginger. Enjoy! Apple Lemonade This juice is a great liver cleanser, children really like it too! 2 apples 1 lemon Juice and pour over ice. You don t need any sweetener as the apple is sweet enough.

54 Page54 Dips & Spreads Zucchini Hummus 4 servings ¼ cup sesame seeds ground into a powder, if you don t have a spice grinder soak the sesame seeds for 4 hours in water and drain ½ -1 tsp Celtic sea salt (start with ½ you can always add more) 2 cloves chopped garlic (2 tsp) 2 cups peeled chopped zucchini 1/2 cup tahini ¼ cup lemon juice 1 ½ tsp ground cumin 2 Tb olive oil Pinch cayenne Put sesame seeds, sea salt and garlic into a food processer. Process into small pieces. Add the rest of the ingredients and process until smooth. Cilantro Pesto This is great as a spread on celery, as a dip for raw vegetables you can toss it with zucchini, kelp or buckwheat noodles. 1-2 garlic cloves chopped ¼ cup raw pine nuts or raw sunflowers seeds 1 jalapeno pepper seeded and chopped 2 tablespoons lemon or lime juice 6 tablespoons olive oil, cold press, extra virgin Celtic sea salt & ground pepper to taste 1 cup packed fresh cilantro leaves Add cilantro to a food process and process until chopped

55 Page55 Add in nuts, garlic, jalapeno pepper, lemon juice, salt, pepper and olive oil Process to a paste (you may need to add a little water) Taste to for salt Serve or store in refrigerator. It will keep about 4 days This freezes well so you can make up a double batch. It is a great way to use up extra cilantro. Guacamole 4 servings 2-3 ripe Avocados, pitted 1 small red onion, diced 2 medium tomatoes, diced into small pieces Juice of 1 lemon 1 cloves garlic minced 1 jalapeno pepper minced cayenne pepper to taste ½ tsp ground cumin Celtic Sea salt to taste 4 Tbs chopped cilantro In a bowl combine the onion, tomatoes, garlic, jalapeno, lemon, salt, cumin and cayenne. Mix this so it is well combined. Let sit for 5 minutes while you prepare the avocado. Cut the avocados in half and remove pit. Cut again in half which will make it easy to peel off the skin. Cut pulp into chunks; don t worry if it gets a little mashed up. Add the tomato mixture. Mix in cilantro Serve

56 Page56 Easy Kale Chips KALE is a super food. Eating kale is like putting a rain forest into your body. Kale has more nutrients for fewer calories than almost any other food. It has the highest amount of antioxidants of any vegetable. Kale is strongly anti-inflammatory, high in fiber, low cholesterol. 1 head of kale 2 Tb olive oil 1tsp salt ¼ tsp cayenne (optional if you like a little heat) Preheat oven to 425 degrees Wash kale dry thoroughly by spinning in a salad spinner or wrapping in a towel. Remove stems cut or tear into medium pieces Place a little olive oil in a bowl, dip your fingers and rub a very light coat of olive oil over the kale. Really rub so the entire leaf gets coated Sprinkle with salt and cayenne. Mix Place on a shallow baking sheet, no need to oil the pan Roast 4 minutes or until it starts to turn a tiny bit brown. Turn it over and roast with the other side up about 4 minutes more. Be careful it does not burn. They should be crispy. Beverages Liver Cleanse Tea 1 tsp rose hips 1 tsp burdock root

57 Page57 1 tsp dandelion root 1 tsp horsetail 1 Tb fresh ginger finely chopped or grated In a medium pot add the herbs with 4 cups of water Bring to a boil and simmer for minutes Add ginger. Let stand overnight or for 8 hours Strain and store in a glass jar in the refrigerator. Warm individual cups as needed or drink at room temperature. Goji Berry Tea Place 6 tablespoons berries in a quart jar and fill it to the top with boiling water. Screw lid on and let sit for thirty minutes. Strain off water from berries and chill. You can drink this by itself or the use liquid as a sweet addition to any tea, elixir or smoothie. Coconut Lime Splash 1 ½ coconut water