INCLUDES STARTUP GUIDE RECOMMENDED SUPPLEMENTS WEEKLY MEAL PLANS RECIPES + MORE

Transcription

1 kickstart your healthy summer! book 2014 INCLUDES STARTUP GUIDE RECOMMENDED SUPPLEMENTS WEEKLY MEAL PLANS RECIPES + MORE

2 Detox with Mullen Health Welcome to the Mullen Natural Health Centre s Detox Challenge! For the next two weeks, you will be eating natural foods to cleanse your body of toxins and restore its ability to heal and repair itself. Don t forget to click on the links below or join our online community at facebook.com/mullennaturalhealth for daily updates, recipes, support and motivation - we re on this journey with you! To contact us or make an appointment with one of our Naturopaths call (02) or info@mullenhealth.com.au This document has been prepared as a Detox guide for clients of Mullen Natural Health Centre. The information provided in this guide is designed to provide helpful information, and is not meant to be used without prior consultation with your practicioner. Mullen Natural Health Centre are not liable for any damages or negative consequences to any person reading or following the information in this guide. For any questions relating to the contents of this guide, please contact Mullen Health on (02)

3 Contents 1. Why Detox 2. What Do I Do? 3. Getting Prepared 4. Supplements 5. Products we recommend 6. Let s Get Started 7. Menu guide 8. Breakfast 9. Lunch 10. Dinner 11. Side Dishes 12. Desserts 13. Snacks

4 1. Why detox? Your body is constantly exposed to harmful chemicals and toxins found in the food you eat, the products you use and even the water you drink. The processed foods we re all used to eating are loaded with sugar, artificial sweeteners, processed fats and oils, chemicals, food additives, preservatives, heavy metals and pesticides, all of which contribute to the toxicity in our bodies. You re able to break down and eliminate a portion of these toxins, but some remain lodged in your cells and tissues, causing a toxic overload in your liver. This build up can cause you to feel sluggish, as well as cause headaches, high cholesterol, food intolerances, digestive complaints, skin conditions and weight gain. By detoxing you are cleaning your body of these stored toxins, which will improve your digestion, complexion, hormonal health and cardiovascular health. Detoxing can also help promote weight loss and give you a boost of energy! For the next two weeks, your goal will be to avoid taking in caffeine, alcohol, sugar, processed foods, red meat, dairy products and processed fats such as margarine. mullenhealth.com.au 1.

5 2.What do I do? For the next two weeks, your goal will be to eat a nutrient-rich diet full of fresh fruit and vegetables, quality proteins, good fats and complex carbohydrates, while avoiding taking in caffeine, alcohol, sugar, processed foods, red meat, dairy products and processed fats such as margarine. In this booklet you will find a two week suggested meal plan and a three day juicing guide, as well as all the recipes you will need to complete your detox. You can choose to stick closely to the suggested meal plan, or if you prefer, you can pick and choose your favourite meals as you go. You will also find a list of products we recommend to help you with your shopping, as well as our recommended supplements which will expidite the detox process. mullenhealth.com.au 2.

6 3. Getting Prepared To help you have a successful detox, here are a few tips to take into consideration. The week before: Read this Detox Guide through a few times so you are familiar with the program Drop into Mullen Health to pick up your supplements Start to cut down on caffeine and sugar - this will make next week a whole lot easier! Check your calendar - plan for events and social outtings in advance. If you know you are going to something where there won t be an option that fits with the detox, you can always eat a healthy meal in advance and bring snacks with you. Talk to your family and friends about what you are about to do if your loved ones know you are detoxing to improve your long-term health, they are less likely to lead you astray by stocking the fridge with food you can t have. Who knows, maybe they will do it with you! The weekend before: Clean out your fridge and pantry you are less likely to eat bad foods if they aren t in your house. Get rid of any foods that aren t part of your detox and replace them with healthy, nutrient dense fruits and vegetables. Write a list of everything you ll need for the week and get it in one big shop that way you ll have everything you need at hand Prepare a meal or two in advance - if you can spare the time, this will stand you in good stead for the rest of the week. Get a good sleep the night before, and get ready to detox! mullenhealth.com.au 3.

7 ...a word of warning We must warn you that cutting out toxic foods like caffeine and sugar can cause withdrawal symptoms. You may experience tiredness, headaches, mood swings, constipation and diarrhea. It can also aggravate other symptoms you already have, like rashes, aches and pains. The good news is, this is all a normal part of the withdrawal process and it should generally only last a few days, depending on your body s toxicity. Trust us, it will all be worth it in the end! To ensure you get through withdrawal with minimal symptoms, drink plenty of purified water, take the recommended supplements and of course call us if you are concerned. You should not detox if you are: Underweight Pregnant or breast feeding Anemic Diabetic (Type I) Following a course of prescription medication (check with your Naturopath) Suffering from kidney failure Suffering from severe liver disease Speak to your practitioner if any of these conditions relate to you. If you have any questions, please phone us on (02) or info@mullenhealth.com.au - we re only too happy to help! mullenhealth.com.au 4.

8 4. Supplements Detoxing with food alone is great, but supplements take your detox to a whole new level by speeding up the detox process and helping to restore balance to your digestion, liver, immune system and kidneys. If you re going to go to the effort to clean out your system, why not do it properly by taking our recommended supplements? If you buy both of these supplements from Mullen Natural Health Centre in the lead up to our detox, we will give you 15% off the regular price of $ bringing your supplements to just $ Thermophase Detox Essentials $79.90 This product is the equivalent of five supplements in one: It contains powerful antioxidants such as green tea, selenium, vitamin C and zinc It reduces your toxic load by promoting healthy liver detoxification using herbs such as St. Mary s Thistle and turmeric, as well as amino acids like cysteine and taurine. It helps to repair your digestive system and promote healthy bacteria through the use of glutamine and arabinogalactan. Assists with energy production Helps with fat loss 2. G-Tox Express $71.45 A powerful detoxification food supplement that helps to clean out and repair your digestive system and kidneys, while balancing out acidic ph. Dosage: 2 scoops x twice daily Note: If you are on blood pressure medication that restricts you from taking any extra potassium, we recommend you speak to one of our naturopaths for an alternative. If you re not a patient of Mullen Health but would like to do our two-week detox, call (02) to book your free 15 minute phone consultation where we can run you through the program and ensure it is safe for you to participate in. mullenhealth.com.au 5.

9 5. Products We Recommend Shopping can be a nightmare at the best of times, so we thought we d give you a hand. If you are looking for some great products that are safe to use during the detox, we recommend the following: Brookfarm Infused Macadamia Oil Use with fresh lemon or lime as an alternative to salad dressing. Available from Mullen Health Bonsoy Soy Milk The only soy milk we recommend. Available from most supermarkets UltraMeal A low GI protein drink, suitable as a breakfast meal replacement. Available from Mullen Health Herbamare Use Herbamare Vegetable Salt to season foods Available from Supermarkets in the Health Food aisle. Keto Bars A healthy snack. Available from Mullen Health Bounce Natural Energy Balls Another healthy snack Available from Mullen Health Meredith Dairy Sheeps Milk Yoghurt A great dairy alternative Available from Health Food stores Bread We recommend The Sourdough Baker or Newcastle Market Baker Wellness Tea Available from Mullen Health Brookfarm Gluten Free Muesli Available from Mullen Health Rice Plus Gluten + Wheat Free Rice. Available from most Supermarkets COYO - Coconut Yoghurt. Available from health food stores mullenhealth.com.au 6.

10 6. Let s get started! First, a few basic rules you should stick to while detoxing: Start each day with a glass of hot water with a squeeze of lemon juice to kick start your digestive system and cleanse the liver. Follow this 15 to 30 minutes later with a raw fruit and vegetable juice using apple, carrot, celery and parsley. Drink a minimum of 6 to 8 glasses of purified water per day (around 2 litres). We suggest you keep a jug on your sink or at your desk so that you know how much water you are drinking. Herbal teas can count towards your total we love peppermint, dandelion, chamomile and Mullen s Liver Cleansing Tea. Chew well, eat slowly and don t drink with your meals. Instead, drink either 15 minutes before eating or one hour after. Exercise is an essential part of detoxing and life! Walk, swim, cycle, or do whatever takes your fancy. Just make sure you get out for at least 30 minutes a day, five times a week. Make extra portions of food for lunches and dinners to save time during the week. mullenhealth.com.au 7.

11 STAGE 1: Monday to Friday (you can mix and match meals as you like, or stick with the plan) Start each day with a glass of hot water with a squeeze of lemon juice. Follow this 15 to 30 minutes later with a raw fruit and vegetable juice using apple, carrot, celery and parsley. Monday Tuesday Wednesday Thursday Friday Breakfast Cereal choose between rolled oats, porridge, rice porridge, puffed rice or millet, organic corn flakes or gluten free muesli (1/2 1 cup). Add LSA, soy milk, rice milk or almond milk and fresh fruit as you desire. Green Smoothie (see recipe) Toast choose between sourdough or gluten free rye (2 slices) or alternatively have 2 to 4 rice or corn thins with avocado, salmon, cashew or almond spread, or 2 to 3 eggs (not fried). Ultra Meal Energy shake try the Vanilla flavour blended with water and fruit, or try chocolate if you prefer. Scrambled Eggs made with water instead of milk. Morning tea Lunch Snack Dinner Snack 1 apple or a serve of paw paw Handful of raw almonds or cashews Rice salad (see recipe) Yeast free lavish bread or 4-6 rice or corn thins with sardines or salmon OR a lentil patty (see recipe) with salad and hummus. Rice Crackers with hummus (see recipe) Fish Bake served with rice (see recipe) Peach with Sheeps Milk Yoghurt Corn thins spread with cashew or almond spread, avocado, alfalfa sprouts and salt + pepper. Orange and Lemon chicken (see recipe) and baked potato and pumpkin with steamed broccoli and carrots. Steamed peeled pear with cashew cream (see recipe) 2 rice thins with hummus and celery sticks Sandwich using gluten free sourdough or yeast free rye bread, spread with avocado, hummus or tahini. For filling use finely grated carrot, raw zucchini and raw beetroot. Add canned fish such as sardines or salmon. Alternatively try a lentil patty (see recipe) or sliced free range eggs. Apple Carrot and celery sticks Small banana Celery sticks with hummus (see recipe) Vegetable rissoles with salad. Lentil patties with salad Chicken breast with a large salad, including 1 2 an avocado with salad dressing (try macadamia oil and lemon or lime juice, plus salt and pepper to taste). Stir fry with fish, chicken or try tofu in a little olive oil with garlic and ginger and a little tamari. Add broccoli, cauliflower, bok choy, carrots and zucchini Peach Lentil patties (see recipe) or salmon patties with steamed vegetables, broccoli, cauliflower, zucchini, carrots and squash. Rock melon Paw paw or mango Mango Freeze (see recipe)

12 STAGE 2: Saturday to Monday This is the exciting stage of your detox! For the best results, follow the fresh fruit and vegetable juice program for the next three days and continue with your recommended supplements. If you find this a bit daunting, choose your favourite recipes from the previous five days to eat over the next three days. Start each day the same with a glass of hot water with a squeeze of lemon juice All juices are to be made up of 75% juice, 25% purified water and sip slowly. Times are approximate, although make sure you drink your juice before you get hungry. You can have as much as you would like. Make sure your bowels keep moving through this stage. If it needs help, try 2 heaped teaspoons of Psyllium Husk in a glass of water before bed. Remember to always follow with a glass of water. Vegetable soup or Green Smoothie (see recipe) is available to substitute any juice throughout the weekend Saturday - Monday 8am Green Smoothie (see recipe) or fruit juice, any combination, except melon as it is best on its own. 11am Fruit juice (if unable to get fresh juice here, try a commercial orange juice that is 100% juice or make extra at breakfast to take with you) 2pm Fruit juice, carrot and celery 5pm Vegetable juice, carrot, celery, beetroot (add other vegetables if you wish) 8pm Vegetable juice, carrot, celery, beetroot (add other vegetables if you wish) Fruit juice suggestions Apple, pear and fresh mint leaves Apple and orange Apple, pineapple, strawberries or blueberries Apple, mango and pineapple Orange, pear and raspberries (frozen) Rockmelon, watermelon and grapefruit are best on their own Best vegetables to juice Carrot, Beetroot, Celery, Spinach, Broccoli, Cucumber add apple or pear juice to your vegetable juice to improve the taste if needed add raw ginger root or mint leaves to any of your juice combinations for extra flavour and zest!

13 STAGE 3: Tuesday - Saturday (you can mix and match meals as you like, or stick with the plan) Breakfast Tuesday Wednesday Thursday Friday Saturday Seasonal fruit salad add 3-4 tablespoons of LSA if desired. Cereal choose between rolled oats, porridge, puffed rice, organic corn flakes or gluten free muesli (1/2 ¾ cup). Add LSA, soy milk, rice milk or almond milk and fresh fruit as you desire. Toast choose between sourdough or gluten free rye (2 slices) or alternatively have 2 to 4 rice or corn thins with avocado, salmon, cashew or almond spread, or 2 to 3 eggs (not fried). Ultra Meal Energy shake try the Vanilla flavour blended with water and fruit, or try chocolate if you prefer. Scrambled eggs on gluten free toast. Morning tea Lunch 1 apple or a serve of paw paw Handful of raw almonds or cashews Rice salad (see recipe) Chicken breast with a large salad, including 1 2 an avocado with salad dressing. 2 rice thins with hummus and celery sticks Yeast free lavish bread or 4-6 rice or corn thins with sardines or salmon OR a lentil patty with salad and hummus. Apple Carrot and celery sticks Sandwich using gluten free sourdough or yeast free rye bread, spread with avocado, hummus or tahini. For filling use finely grated carrot, raw zucchini and raw beetroot. Add canned fish such as sardines or salmon. Alternatively try a lentil patty (see recipe) or sliced free range eggs. 4-6 rice or corn thins with avocado, black pepper and a squeeze of lemon juice. Add a tin of salmon, or 2 boiled free range eggs, or a lentil patty (see recipe) or cooked chicken breast or roast chicken. Snack Celery and carrot sticks Small banana Piece of fruit Celery sticks with hummus Small banana Dinner Snack Chicken with Mango Sauce (see recipe) served with salad. Salmon Patties (see recipe) served with and steamed vegetables or salad (drizzled with a little olive or macadamia oil, lemon and salt) Nut Balls (see recipe) Steamed peeled pear with cashew cream (blend raw cashews with a little water) Vegetable rissoles (see recipe) with salad and cooked sweet potato. Blueberries and Sheeps Milk Yoghurt Tomato omelette 3 eggs, with a side salad of parsley, cherry tomatoes, carrot sticks, lettuce and capsicum. Add a squeeze of lemon or lime juice. Lentil patties or salmon patties (see recipes) with steamed vegetables, broccoli, cauliflower, zucchini, carrots and squash. Paw paw or mango Mango Freeze (see recipe)

14 STAGE 4: Sunday - choose whatever you like from the previous recommendations or make your own! Congratulations! You have completed your two week detox! Well done for sticking with it! If you have enjoyed the past two weeks, why not try and keep it up for a little while longer. It takes 21 days to form a habit, so in one more week you will have created some great healthy habits for life. We look forward to seeing you at your next appointment! mullenhealth.com.au 11.

15 8. Breakfast This is the most important meal of the day as it is the first nutrients your body will receive after fasting all night. Try these breakfast options: + Green Smoothie (see recipe) + Scrambled eggs using water instead of milk + Toast with avocado instead of butter (gluten free or low gluten bread) + Rolled oats, puffed rice or organic cornflakes with soy milk, rice milk or almond milk + Brookvale Muesli (beware this is high in natural sugar from honey and dried fruits, so try not to have every day) + Ultrameal protein shake

16 Green Smoothie 1 cup chopped kale, stalks removed (about 2 big handfuls) 1 kiwi fruit skinned and chopped 1/2 banana 1 tablespoon chia seeds cups purified water (can substitute coconut water) Supercharge your smoothie with 1 teaspoon of coconut oil & 2 teaspoons of Vital Greens. Place all ingredients in a blender, pour liquid over and blend. Add ice if you like your smoothies to be thicker. If you are time-poor, you might also like to try preparing your smoothie ingredients at the beginning of the week. Just place all your chopped up ingredients in a snap-lock bag and freeze. Take out, add liquids and blend each day. mullenhealth.com.au 13.

17 9. Lunch One of the easiest ways to have a healthy and nutritious lunch is to cook batches of food in advance, or to make extra at dinner time to have for lunch the next day. That way, when it comes to lunch time, you ve got plenty of fresh, healthy food available that isn t just plain bread and spread! Try these lunch options: + Rice salad with tinned salmon or eggs + Corn or rice thins with salmon, tomato and avocado + Sandwich using gluten free or sourdough bread - fillings can include avocado, hummus, lettuce, grated carrot, zucchini and beetroot. Proteins can include canned fish (salmon or sardines, not tuna), boiled free range eggs or lentil patties. + Chicken breast with avocado, tomato, cucumber, carrot and beetroot salad + Lentil patties with salad

18 Lentil Patties 1 tin lentils 1 cup of cooked potatoes 1 cup of gluten free breadcrumbs 1 4 cup sesame seeds 1 4 cup sunflower seeds 1 2 cup finely chopped almonds 1 clove crushed garlic 1 onion finely chopped Small bunch of fresh herbs e.g.: basil, oregano, rosemary, thyme, parsley Salt and pepper Oil for frying Mash potatoes well and mix in lentils. Add breadcrumbs, sesame and sunflower seeds, chopped almonds, onion and garlic. Finely chop herbs and add to the mixture with salt and pepper. Mix everything together well. Divide into portions and form into patty shapes. Heat approx. 1cm of oil in a heavy frypan and fry the patties over a moderate heat for 5 minutes each side. Serve with a side of salad and hummus. mullenhealth.com.au 15.

19 Rice Salad Brown rice 300g Macadamia Oil Apple cider vinegar plus what ever you have in the fridge I used: Tomatoes diced Celery x 2 finely chopped Cooked pine nuts Spring onions Rocket - chopped Baked potatoes Lemon Avocado Zucchini diced Red Capiscum Boil rice, drain and then put into a bowl with other ingredients. Dress with some beautiful macadamia oil (its lighter and tastier than olive oil), apple cider vinegar and salt & pepper. Add a protein of your desire - I used chicken breast, but you could use a tin of salmon. Dayna s tip: I try make one dish at the beginning of the week, divide into four and there s your lunches for the week. mullenhealth.com.au 16.

20 10. Dinner Dinner should be one of your smaller meals of the day so that you aren t going to bed with a full stomach. Try and eat before 7pm each night to avoid this! One of the best hints we can give you for dinners is to always cook extra so you can have leftovers for lunch the next day. This saves you buying lunch and saves time in the long run. Try these dinner options: + Orange and lemon chicken + Chicken with mango sauce + Salmon patties + Fish bake + Vegetable rissoles + Healthy stir fry - Stir fry with fish, chicken or try tofu in a little olive oil with garlic and ginger and a little tamari. Add broccoli, cauliflower, bok choy, carrots and zucchini + Tomato omelette - 3 eggs, with a side salad of parsley, cherry tomatoes, carrot sticks, lettuce and capsicum. Add a squeeze of lemon or lime juice.

21 Orange & Lemon Chicken 1 large organic chicken 2 oranges 2 lemons a few twigs or rosemary (or whatever you have in the garden) 2 cloves of garlic I simply squeezed the oranges and lemons and then placed half of an orange and half of a lemon and the whole garlic cloves in the cavity of the chicken and put the rest of the oranges and lemons in the pan around the chicken. Sprinke with salt and pepper (oil isn t necessary on this one), put foil over the top and put in the oven on 160 degrees for 4 or more hours. If you re short on time, cook in the oven on 180 degrees for around 1 hour or until cooked. mullenhealth.com.au 18.

22 Chicken with Mango Sauce Chicken breasts halved lengthways and pounded flat 1 peeled and de-seeded mango 1 heaped tablespoon of Coconut yoghurt Cook chicken on BBQ. In blender combine mango and sheeps yoghurt. Serve ontop of chicken, with a side of salad. mullenhealth.com.au 19.

23 Mango Salsa (for chicken) Mango, peeled and cubed Chopped red onion Chopped coriander Drizzle of Macadamia oil Chop and combine all ingredients and serve ontop of chicken breast, with a side of salad. mullenhealth.com.au 20.

24 Salmon Patties Mix together one large diced and sauteed onion, rind of 1 lemon and a squeeze in juice of lemon, six boiled and mashed potatoes, and 2 large tins of salmon. Use tablespoon to scoop into rough balls, and spray with olive oil and bake in moderate oven for 30 minutes or until brown. Serve with moist salad. mullenhealth.com.au 21.

25 Fish Bake Orange Roughy (delicious, has no bones- great for the kids!) 2 lemons 2 tomatoes diced jar of Green olives Fresh herbs Garlic Salt and Pepper Drizzle olive Oil Combine in dish, squeeze lemons and place two halves in bowl. Bake in oven for half an hour, and serve with rice. mullenhealth.com.au 22.

26 Vegetable Rissoles 2 tablespoons of cold-pressed macadamia nut oil 1 leek finely sliced 1 carrot grated 1 2 teaspoon ground cumin 1 2 teaspoon ground coriander 2 tablespoons of finely chopped fresh mint 1 tablespoon of lemon juice 1 4 cup of rice flour 425g of chickpeas cooked and puréed 1 2 cup of red lentils cooked 1 4 cup of almonds roasted and crushed Heat 1 tablespoon of oil in a large saucepan, add the leek and carrot and sauté until soft, stirring occasionally. Add cumin, coriander, mint, lemon juice and rice flour and mix well. Remove from heat, add chickpea purée and lentils and mix well. Allow to cool. Divide into portions and form into rissoles. Mix almonds and flour and use to coat the rissoles. Heat 1 tablespoon of oil in a large frying pan and cook rissoles on either side until golden brown. Serves 4-6. Serve with salad and cooked sweet potato. mullenhealth.com.au 23.

27 Healthy Stir Fry Stir fry with fish, chicken or try tofu in a little olive oil with garlic and ginger and a little tamari. Add broccoli, cauliflower, bok choy, carrots and zucchini. mullenhealth.com.au 24.

28 Tomato Omelette 3 eggs, with a side salad of parsley, cherry tomatoes, carrot sticks, lettuce and capsicum. Add a squeeze of lemon or lime juice. mullenhealth.com.au 25.

29 11.Side Dishes Try these sides: + Baked Veggies + Bean Salad or make up your own healthy vegetable or salad combination! 12. Dessert + Steamed Pear + Cashew Cream + Mango Freeze

30 Baked Vegies (side dish) Simply take all the vegetables you have in your fridge such as potato, sweet potato, pumpkin, zucchini, cob of corn, beetroot, broccoli, cauliflower, mushrooms, carrots, capsicum, beans and anything else you might have. Chop into bite sized pieces, place in a baking tray, drizzle with olive or coconut oil, sprinkle with Herbamare and bake in the oven on 180 degrees for approximately an hour (the bigger the tray, the longer it will need). Add a bag of beans (you can add broccoli) or any other vegetables. Put in a bowl and drizzle 1 tablespoon of olive oil, a lemon, a crushed garlic clove and Herbamare seasoning. Bean Salad (side dish) Steam a large handful of beans (you can add broccoli) or any other vegetables. Put in a bowl and drizzle 1 tablespoon of olive oil, a lemon, a crushed garlic clove and Herbamare seasoning. mullenhealth.com.au 27.

31 Steamed Pear with Cashew Cream Peel and quarter a pear and put into steamer for a few minutes. Blend 1/2 cup of raw cashews add quarter of a cup of water (or to desired consistency). Add a pinch of cinnamon to taste and a teaspoon of good quality maple syrup. Serve pear with a scoop of Cashew Cream and a drizzle of maple syrup. mullenhealth.com.au 28.

32 Mango Freeze 2-3 pieces of fresh coconut (about one inch square each) soaked raw almonds or 10 raw Brazil nuts (or half & half) 2 pitted dates 1 cup of water 1 medium or large ripe mango (peeled) 1 ripe banana (peeled & frozen) 2-3 ice cubes In a blender add the first four ingredients and puree on high speed. Add the next 3 ingredients and puree on high speed. Add the next 3 ingredients and puree on high speed again. Pour into glasses and place in the freezer for min. Serves 2-3. Enjoy the great healthy alternative to ice-cream. mullenhealth.com.au 29.

33 13. Snacks We recommend you prepare for two snacks a day. One of these snacks should be a serve of fruit, and for the other, you can choose from: + Raw nuts and seeds + Carrot and celery sticks with homemade or preservative free hummus + Rice or corn thins with cashew or almond spread, or try with salmon and lemon juice + Sheep s yogurt with fresh fruit + Bounce Balls + Keto Bars + Ultrameal shake

34 Hummus 2 cloves garlic (or more to taste) 2 tins chickpeas (drained, reserve 1 tin of liquid) 1 fresh lemon squeezed Rind of 1 lemon 2 tbs tahini 1 tbs olive oil salt and pepper (to taste) Chop garlic in food processor, add other ingredients and mix until desired consistency. Serve with Sakata plain rice crackers (this is the only brand with no additives or preservatives) mullenhealth.com.au 31.

35 Tracey s Nut Balls 1 cup almonds (150g) 1 cup mixed nuts (150g) 40g tahini 40g honey 6 pitted dates 2 tablespoons cacao (healthy alternative to cocoa) Blend nuts in food processor, add remaining ingredients and roll into bite sized balls. Store in freezer. mullenhealth.com.au 32.

36 Tamari Almonds Natural Almonds Tamari Sauce (a gluten free version of soy sauce) Combine almonds with a splash of soy in a frypan for a couple of minutes. Store in an airtight container and keep on hand for a great savoury snack. mullenhealth.com.au 33.

37 Fruit Juice Apple (green), watermelon, strawberry, kiwi fruit and banana (delicious and the banana gives the juice extra body) Watermelon, strawberry, pineapple and orange Vegetable Juice Tomato, carrot, beetroot, celery (tomato adds extra body) Carrot, ginger, beetroot, apple and celery Vegetable Soup Warm broccoli, cauliflower, carrot, and pumpkin, steamed and then blend. Add Herbamare for taste. mullenhealth.com.au 34.