Reset. A 7-Day Spring Cleanse Recipes

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1 Reset. A 7-Day Spring Cleanse Recipes Csilla Bichoff, H.H.C.

2 Page 2 These recipes are here for you to get inspired. Some of you will be psyched to cook many of these dishes, others will not. Just do what makes sense for you. Become creative. Make extra of one thing and figure out how to use it as leftovers in a different meal. What I am trying to say is you don t have to make all the recipes you see here. BEVERAGES, CLEANSERS Hot Water with Lemon and Cayenne Pepper (Morning Elixir) This is a traditional morning tonic used for liver cleansing to help stimulate the liver and gallbladder. Cayenne can rebuild the tissue in the stomach and the peristaltic action in the intestines. It aids elimination and assimilation, and helps the body to create hydrochloric acid, which is so necessary for good digestion and assimilation, especially of proteins. Cayenne pepper is a catalyst in blood purification that help stimulate the organs of elimination to greater activity. Juice of 1/4 lemon (organic is preferred) 1 cup of hot water Dash of organic cayenne pepper Mix all ingredients. Gallbladder Drink 1 bunch parsley 3 medium zucchini ½ lb. green beans 5 stalks celery Steam all ingredients for 8-10 minutes, and then mix in blender. You can add a little warm water. Drink 1-3 per day as a meal or with meals, as needed for gall bladder pain and/or to optimize gall bladder function. Options for more flavor: Try adding a steamed apple and fresh lemon juice. Or you can try adding garlic and ginger with low sodium vegetable broth. Avocados add a nice creamy texture as well. Adapted from Dr. John Douillard from lifespa.com

3 Page "3 HERBAL INFUSIONS Nettle Tea Nettle is amazingly rich in protein, vitamins, and minerals, especially the critical trace minerals: anti-cancer selenium, immune-enhancing sulphur, memory-enhancing zinc, diabetes-chasing chromium, and bone-building boron.there is no denser nutrition found in any plant, not even blue green algae. 2 Tbsp dry stinging nettles tea or nettles tea bags Water Bring a quart of water to boil. Put 2 tablespoon of dry nettle leaves into a teapot or an old pickle jar and cover with the boiling water. Let the tea brew for 3-5 minutes. Strain before cooling. Add more water, lemon or stevia if required. Liver Cleanse Tea 2 Tbsp stinging nettles leaves 2 Tbsp dandelion leaves 1 Tbsp spearmint 1 Tbsp burdock root Steep in hot water and enjoy up to 3 times per day while you re cleansing. Homemade Detox Tea 2 quarts water 1 Tbsp whole coriander 1/4 Tbsp whole cumin 1/2 Tbsp whole fennel Boil two quarts of water in the morning. Make a mix of one-half tablespoon whole coriander, one-quarter tablespoon of whole cumin, and one-half tablespoon of whole fennel. Place the mix into a tea ball, and suspend it in the water (which you have removed from the heat) for between ten and fifteen minutes, keeping it covered so the delicious flavor does not escape in the steam. Pour it into a container, and enjoy hot or cold throughout the day!

4 Page "4 SMOOTHIES Green Smoothie 2 organic green apples, cored and chopped 3-4 stalks of celery (with leaves) 1/4 head of organic lettuce, chopped 1 organic banana (optional) ½ organic cucumber Juice of ½ fresh lemon Several leaves of kale (or collards, Swiss chard or spinach) Water as needed to thin Add all ingredients to the blender and mix till smooth. Apple, Kale Lemon Smoothie 2 apples Juice of 1/2 lemon 5 leaves of kale 2 cups water Bend all ingredients in blender and enjoy! Berry Smoothie 1/2 cup berries 1/4 avocado (for creaminess) Scoop of hemp protein powder or 2 Tbsp hemp seeds 1 Tbsp flax seeds (ground) for added fiber or chia seeds Blend all ingredients in blender. Optional: add some leafy greens like spinach, Bok choy, kale etc.

5 Page "5 Blueberry Superfood Smoothie 1 cup homemade or unsweetened almond milk/hemp milk or coconut milk 1 handful of kale or spinach 1 cup fresh, organic or frozen organic blueberries 1/4 tsp cinnamon 1 Tbsp ground up flax seeds or chia seeds 1 Tbsp hemp seeds Vanilla extract Blend all ingredients in blender. Strawberry Almond Smoothie 1 cup raw almonds, soaked overnight 1 1/2 to 2 cups fresh water 2 to 3 cups fresh or frozen strawberries 1 whole vanilla bean 1 Tbsp raw honey (optional) Place the almonds and water into a high-powered blender or a blender fitted with a sharp blade. Add water and blend until very smooth, about 30 to 60 seconds. Then add the berries, vanilla bean, and honey, blend again until smooth. Serve immediately.

6 Page "6 JUICES This section is for those of you who own a juicer. Juicing is very cleansing. Make sure to only use organic vegetables and fruits. Green Goddess Juice 1 cucumber 4-5 stalks of celery with leaves 2 inches peeled ginger root 1/2 lemon, peeled 2-3 leaves of kale 1 apple Juice all ingredients. Enjoy! Note: You can also blend this into a smoothie. Cucumber Apple Juice 1 large or 2 small org. cucumbers, sliced lengthwise 1/2 organic green apple, sliced 2 Tbsp chopped parsley 1/2 lemon Juice all ingredients. Enjoy! Get Your Glow on Green Juice 2 cucumbers 1 bunch of kale 3 stalks celery 1 apple 1 handful of parsley 1 handful of dandelion 1 lemon Juice all ingredients and enjoy.

7 Page "7 Green Lemonade 3 kale leaves 1/2 cup spinach 4 celery ribs 1 cucumber, sliced lengthwise 1/2 lemon 1/2 lime 1/2 green apple 1/2 ginger (optional) - use a tiny sliver Juice all ingredients. Digestion Juice 1 ginger 1 beet 2 carrots 1 green apple Juice all ingredients. Cucumber, Basil and Lime Juice A detox friendly mojito. 1/2 cup fresh basil 1 english cucumber, cut in half lengthwise 1/2 lime, zest and pith removed 1 apple, cut into wedges Starting with the basil, juice everything into a glass. Give it a stir. Enjoy.

8 Page "8 BREAKFAST You may choose to have smoothies for breakfast or any of the following dish below. Fresh Fruit Choose any combination of the following seasonal fresh fruit: blueberries, strawberries, raspberries Toppings: For a tart citrus flavor add the juice of a ½ lemon or lime Add a pinch of cinnamon and a teaspoon of freshly ground flax seeds or a tablespoon of chia seeds and/or hemp seeds (this will keep you blood sugar stable) Garnish with chopped fresh mint if you like. Home Made Almond Milk Once you make your almond milk, you might never return to store bought ones. Use this for your smoothies or for your breakfast cereals. 1 cup soaked almonds (soak in bowl in fridge overnight and rinse before using) 3 cups water Pure vanilla extract 3 pitted dates or other sweetener to taste like honey or stevia Blend the soaked almonds with the water, salt, vanilla and dates until smooth. Then strain the mixture through cheesecloth or strainer into a big bowl. Store it in fridge for up to three days. Shake well before using. Chia Berry Pudding 1 can coconut milk (Native Forest brand) or homemade almond milk 2-3 cup washed organic berries of your choice 1/2 tsp pure vanilla extract 2-3 dates Pinch of sea salt 1/2 cup chia seeds Blend all ingredients except chia seeds in a high speed blender and blend until smooth. Add liquid to chia seeds and allow to sit in refrigerator for at least one hour or overnight for pudding the next day. Enjoy! Sprinkle with cinnamon if you like. Great to make the night before. Makes 2 generous servings.

9 Page "9 Hot Quinoa Breakfast Cereal Serves: 2 This is a good meal if you need something heavier in the morning. Use leftover quinoa to make it easy on you. 1 cup quinoa 2 cups water 1/3 tsp flax seeds, ground or 1 Tbs chia seeds Almond milk (make your own - see recipe above or buy unsweetened one at store) Topping of your choice: blueberries, raspberries, almonds, cinnamon, shredded coconut, diced apples, drizzle of tahini. Soak quinoa overnight. Rinse and drain your quinoa. Add quinoa to a pot and dry roast for a minute or so over medium heat. Add two cups of water. Bring to boil, and then reduce to simmer for about 15 minutes or until all of the water has been absorbed. Add remaining ingredients. If using leftover grains: take 1 cup of your favorite cooked grain in a small saucepan over medium heat with 1 cup of your favorite milk (almond milk or coconut milk are great!) Let this simmer for a few minutes until the grains have absorbed most of the liquid and it develops a porridge consistency. Now add 1 tbsp chia seeds. Stir. Top the porridge with your favorite toppings. Hash Browns Serves: 2 3 Tbsp extra virgin olive oil 2 medium onions 4 medium sweet potatoes with the skin on, baked, cooled and chopped Handful of greens (spinach, Bok choy, chard), chopped 1 tsp paprika 1 clove of garlic, minced Pinch of sea salt ½ freshly ground black pepper Heat 1 tablespoon of olive oil in large skillet over medium-low heat. Add the onions, garlic and ½ teaspoon of sea salt and sauté for 5-7 minutes. Add the sweet potatoes with the remaining ½ teaspoon salt, paprika, 2 tablespoon of olive oil and black pepper. Cook for another 15 minutes, turning the mixture occasionally. Add leafy greens toward the end.

10 Page "10 Raw Granola (mix and make) Handful each of: Almonds Walnuts Pumpkin Seeds Goji berries Coconut flakes Pulse the nuts and seeds in a mini food processor until coarse. Place in a glass bowl and stir in a handful of raw sesame seeds. Store this mixture in the freezer for future granola -making. When you are ready to make your morning granola, you ll need: Apple, diced or strawberries or blueberries Coconut oil Raw nut butter Cinnamon Sea salt Ground flax seeds Directions: Place approximately 3 tablespoon of your nut mixture in a bowl with some diced apple. Add a few liberal shakes of cinnamon and a generous pinch of sea salt. Stir in. Add 1 tablespoon of nut butter and mash it around until it is well distributed in the nut mixture. If the coconut oil is solid, gently melt (on LOW flame) one heaping teaspoon of coconut oil and drizzle that into your granola bowl. Mix to form small granola-like clumps. Last, add 1 tablespoon ground flax seed and incorporate into your granola. You should be left with a clumpy yummy bowl of raw granola.enjoy! NOTES: You can make a large batch of this and store it in the freezer. But do not heat the granola once you have added the ground flax seeds.you can mix and match whatever ingredients you like add or substitute other dried fruits, or different nuts and seeds. Miso Soup See recipe in soup section below.

11 Page "11 SOUPS Raw Cucumber and Avocado Soup This raw soup is excellent on a hot day. Start your day with it or have it as a mid - morning or mid-afternoon snack. 1 organic granny smith apple, chopped 1 organic cucumber, quartered 1/4 lime, peeled 1 medium size avocado, peeled sliced 1 pinch sea salt Small pinch of cayenne pepper 1-2 Tbsp mint (optional) Water to texture Put apple, cucumber, avocado, lime, cayenne and sea salt in your blender or Vita-mixer. Blend. Add water if needed. Add mint after and blend quickly. Optional: Serve it with some toasted pumpkin seeds on top. Raw Avocado Electrolyte Soup 2 large avocados 1 cup coconut water (or filtered water) Juice of 1 lime 1/2 cup cilantro leaves 1/4 cup chives 1 shallot, minced Pinch of cayenne, pepper (optional) Cut open and pit avocados. Scoop out flesh, reserving a small portion of one half for garnish. Place all ingredients in a blender or food processor and blend on high until smooth. If the soup is too thick, add more coconut water until the desired consistency is reached (it should coat the back of a spoon, but not be solid). Pour into a large jar with a tight-fitting lid and chill in the refrigerator for at least 1 hour. Serve when cold. Garnish with avocado cubes and chives or coriander.

12 Page "12 Homemade Vegetable Stock 6 large carrots peeled and cut in 1/2 inch pieces 2 parsnips peeled and cut 1 onion cut in 4 1 bunch fresh dill 1 bunch fresh parsley 2 zucchinis sliced 1 whole garlic bulb, cloves peeled 8 celery stalks, sliced in 1 inch pieces 2-3 leeks, washed and sliced Fresh ginger root, 2 inches, sliced 8 cups of water or until pot is full Sea salt to taste Put all ingredients into a pot and cover with water. Put on the lid and turn on the stove and bring to a boil. Lower heat to a simmer for at least 2 hours or up to 8. The longer you simmer the soup the more concentrated the broth will become. Let it cool down and pour through strainer. Remove from strainer any vegetables you wish to add back in to your soup. Freeze in individual ice cube trays or small jars. Note: Amount of vegetables depends on how much you can fit in the pot. You can use as much as will fit. Broccoli and Arugula Soup You can make this with nearly anything including peas and basil, zucchini, carrots and ginger. 1 Tbsp olive oil 1 clove garlic, thinly sliced 1/2 yellow onion, roughly diced1 head broccoli, cut into small florets (about 2/3 pound) 2 1/2 cups water 1/4 tsp coarse sea salt 1/4 tsp black pepper, freshly ground 3/4 cup arugula (watercress would be good, too) 1/2 lemon Heat the olive oil in a medium nonstick saucepan over medium heat. Add the garlic and onion, and sauté for just a minute or until fragrant. Add the broccoli, and cook for 4 minutes or until bright green. Add the water, salt, and pepper; bring to a boil; lower the heat; and cover. Cook for 8 minutes or until the broccoli is just tender. Pour the soup into a blender, and puree with the arugula until quite smooth. Be very careful when blending hot liquids; start slowly, and work in batches if necessary (you don t want the steam to blow the blender lid off). Serve the soup with a bit of fresh lemon. Adapted from Gwyneth Paltrow.

13 Page "13 Mighty Miso Soup This soup is made with miso, which is a fermented soybean paste. Miso provides beneficial live bacteria to aid digestion. You can purchase it at a health food store. It can be found in the fridge section. It will last for many-many months. 4-5 cups spring water 1-2 inch strip of Wakame (sea vegetable) rinsed and cut up into thin strips 1-2 cups thinly sliced vegetables of your choice (see notes) 4-5 tsp miso (white or red miso) 2 scallions, finely chopped Soak Wakame in water. Chop into thin strips. Discard soaking water or use on houseplants for a boost of minerals. Place water and Wakame in a soup pot and bring to a boil. Add root and ground vegetables first and simmer gently for 5 minutes or until tender. Add leafy vegetables and simmer for 2-3 minutes. Remove about 1/2 cup of liquid from pot and dissolve miso into it. Return it to the pot. Reduce heat to very low- do not boil or simmer miso broth. Allow this to cook 2-3 minutes. Garnish with scallions and serve. Notes: Any combination of vegetables can be used in miso soup. Here are some classic ones: onion-daikon (super cleansing) onion-carrot-shiitake mushroom-kale onion- carrot- Bok choy carrot - broccoli- spinach Add a tablespoon of uncooked quinoa or millet at the beginning and let it cook with vegetables for 20 minutes for filling soup. Important! Boiling or cooking miso for a long time will destroy its beneficial microorganisms. Add miso to your bowl instead of your pot to make sure you did not heat it above the suggested temperature.

14 Page "14 Asparagus Soup stalks of asparagus (tough bottoms discarded) 2 medium onions, diced 1 Tbsp extra virgin olive oil 4-6 cloves of garlic, minced One head of cauliflower, chopped into small florets Water or vegetable stock Sea salt and black pepper to taste Chopped fresh dill or chives Steam the asparagus for 3-4 minutes, until bright green and tender. Run them under cold water to stop the cooking process, drain and set aside. Save the water from the steamer pot. In a soup pot over medium heat, sauté the onions and garlic with a pinch of sea salt in olive oil for 3-4 minutes. Add the cut up cauliflower and water from the steamed asparagus, adding more water or broth as necessary to completely cover the potatoes. Bring to a boil and cover, reduce the heat and simmer for about 15 minutes or until potatoes are soft. Turn off the heat, add the steamed asparagus to the pot, and puree soup in a blender or directly in the pot with an immersion blender. Season with additional sea salt and black pepper to taste. Garnish with fresh chives or dill. Adapted from Hale Sofia Schatz. Carrot Ginger Soup 6 carrots 1 medium onion 1 tsp sea salt 4 cups water 6-inch piece of fresh ginger Fresh parsley to garnish Wash carrots. If organic, no need to peel them. Cut carrots and onions into chunks. Place vegetables and salt into pot. Add water. Bring to boil. Cover with lid. Simmer on low for 25 minutes. Transfer soup into blender, adding water if necessary to achieve desired consistency. When blending is done, squeeze juice from grated ginger and add to soup. Garnish with parsley. Tip: For extra flavor, sauté veggies before cooking.

15 Page "15 Mung Bean Soup Mung beans are super for detoxing. They purge the body of toxins or excess acids caused by poor diets. Make sure to make this recipe. Shop for mung beans at a health food store or oriental markets. They release your energy steadily, keeping your blood sugar balanced. 3 Tbsp olive oil 1/4 cup onions, chopped 3 garlic cloves, chopped 1 cup mung beans 7 cups of water 2 cups kale, chopped 1 tsp ground turmeric 1 tsp ground cumin 1 tbsp coriander, toasted and grind Sea salt and pepper In a large pot, heat the olive oil and add the onions. Cook for 3 minutes. Add the garlic and cook for another minute. Add the mung beans, spices, salt and pepper, stir well to combine. Add water, cover and cook until the beans are tender, approximately 35 to 40 minutes. Check the beans after 20 minutes to make sure they have enough water. When the beans are ready, taste and adjust salt and liquid if needed. Add the kale and cook for 5 minutes more.

16 Page "16 SALADS Large Mixed Vegetable Salad Leafy lettuce (romaine, arugula, spinach, escarole, endive, radicchio etc) Cucumber slices (if not organic, please peel), cubed Shredded carrots Shredded raw beets (just wash and peel the beets and shred on cheese shredder or use your food processor)) Sliced red onions Shredded zucchini ½ to 1 whole avocado, peeled and sliced ½ organic sweet bell pepper, diced Combine all ingredients is a big bowl and toss with any of the dressings below or simply mix one part extra virgin olive oil with some freshly squeezed lemon juice. Note: You may jazz this salad up by adding a handful of chopped parsley, pumpkin or sunflower seeds. Rubbed Raw Kale Avocado Salad 2 bunches kale, washed, dried and chopped ½ tsp sea salt ½ medium red onion, chopped 2 tsp garlic, minced 2 tsp fresh ginger, peeled and grated 1 ripe avocado, peeled and chopped 3-4 radishes, sliced 2 Tbsp fresh lemon juice 2 Tbsp extra virgin olive oil 1/3 cup sesame seeds or hemp seeds Wash, de-stem and chop kale. Roll up the kale leaves like a cigar and slice thinly, which is called a chiffonade cut, or just chop. Place in large bowl. Sprinkle with olive oil and sea salt and massage them into the kale with your hands until the kale turns bright green and goes a little limp as though it s been cooked. Add lemon juice and avocado, and with your hands mix together until the avocado is smooth. Add the remaining ingredients and mix well. Serve immediately.

17 Page "17 Jicama Salad with Lime 1 jicama, peeled and cut into thin strips 2 cucumbers, seeded an cut into strips Juice of 3 limes 1/2 cup fresh cilantro leaves 1/2 tsp sea salt Cayenne, to taste Combine the jicama, cucumbers, lime juice, cilantro and salt in a large bowl and toss well. Cover and refrigerate for at least 30 minutes. Immediately before serving, add cayenne, to taste. Spinach Berry Delight 1 red onion, thinly sliced and chopped 2 Tbsp extra virgin olive oil 2 cups mixed greens or spinach, chopped 1 cup of berries of your choice 1 cucumber, sliced or cubed 1/2 cup raw pumpkin seeds 2 Tbsp basic salad dressing Combine greens and onions in a large bowl. Top with berries, pumpkin seeds & dressing. Watercress Salad 2-3 bunches of watercress, chopped ½ cup coarsely grated daikon radish (or regular red radish) 1/4 cup mung bean sprouts (optional) 1 avocado, cubed 3 Tbsp extra virgin olive oil 1 lime juiced Sea salt, to taste Combine all ingredients and toss gently.

18 Page "18 Spring Glow Salad 5 radishes sliced 1 cup of arugula 1 avocado sliced 1 cucumber, thinly sliced 1 clove garlic, diced 3 Tbsp extra virgin olive oil Parsley, chopped Lemon juice from 1 lemon or 2 Tbsp organic apple cider vinegar Sea salt Combine all ingredients and adjust seasonings to taste. Beet, Cucumber and Fennel Salad Beets are known for their blood cleansing and fennel is said to be good for digestion. Fennel also removes fat and mucus from the intestinal tract and acts like a natural appetite suppressant. Serves: 4 as part of a meal or 1-2 if you are eating as part of a cleanse 2-3 raw beets 1/2 cucumber 2 small fennel bulbs 1 small red onion Lemon juice Extra virgin olive oil Peel beets and grate into a large bowl. Chop onion and fennel into chunky slices. Cut cucumber into fine straws. When ready to serve mix fennel and onion into beet lightly with a fork. Scatter cucumber on top. Drizzle with olive oil and freshly squeezed lemon juice. Beet Tonic Recipe for Gallbladder Pain 1 fresh beet, peeled and grated Juice of ½ lemon 2 Tbsp flax oil Combine all ingredients. Take 1 tsp of this salad every hour, for 1-2 days, until gallbladder pain subsides.

19 Page "19 Carrot Beet Cabbage Daikon Salad Daikon has a unique ability to release congestion. Scallions will move your energy up and out. And fresh lemons will relax your liver. This dish will help to move stagnant energy, improve circulation, and creates flawless, glowing skin, lustrous hair and strong nails. 1/2 cup finely shredded carrots 1/2 cup finely shredded daikon radishes 1/4 cup shredded red cabbage 1/4 cup shredded raw beets 2-3 Tbsp extra virgin olive oil 2 Tbsp fresh lemon juice Scallions, chopped (green and white parts) Sea salt Place all the shredded veggies in a bowl. In another bowl whisk together the olive oil and lemon juice on to make dressing. Pour the dressing over the carrots and daikon radishes and mix well. Top with scallions. Season with sea salt. Bitter Green Salad The bitterness of foods such as dandelion, arugula, radicchio, sorrel, endive and watercress help to stimulate bile flow within the liver. 1 small bunch of dandelion leaves 1 small head radicchio 1 small head chicory or arugula ½ medium lemon, juiced 2 Tbsp fresh thyme leaves Cayenne pepper, to taste 1/4 cup extra virgin olive oil Sea salt Wash all greens. Remove and discard tough stems. Tear into 2" pieces. Combine in medium bowl and set aside. Combine lemon juice, thyme and cayenne pepper in small bowl and whisk together to mix. Whisk in olive oil. Season with Celtic sea salt, to taste. Drizzle just enough dressing over the greens to lightly coat the leaves; toss to mix well.

20 Page "20 SALAD DRESSINGS Basic Salad Dressing Mix 1-3 parts extra virgin olive oil to 1 part of raw apple cider vinegar or lemon juice. Add seasonings and choice of herbs or spices until the flavors blend well. Shake and let stand 10 minutes before serving. Suggestions for herbs: basil, thyme, rosemary, tarragon, marjoram, oregano, dill, sage, mint, chives, onion, garlic Spices: curry, chili, coriander, cumin Creamy Tahini Lemon Dressing ½ cup tahini (sesame paste sold in jars at health food stores and better grocery stores) 1/3 cup water 1/4 cup fresh lemon juice ½ tsp crushed garlic (1 clove) 1/4 tsp ground cumin 1/4 tsp Celtic sea salt Dash of cayenne 1 Tbsp minced parsley Place everything except parsley in your blender and process till smooth. Add the parsley and pulse briefly, just to mix. Store in a sealed glass container in the fridge. It will last up to 5 days. Detox Dressing 1 cup extra virgin olive oil ½ cup fresh squeezed lemon juice Garlic (as much as you like) Fresh chopped rosemary or dill Combine all ingredients and enjoy with anything.

21 Page "21 Cilantro Detox Dressing 1/2 cup packed fresh cilantro 2 large organic limes squeezed for juice grate some lime rind 2 cloves pressed garlic 1/4 tsp cumin Sea salt & pepper to taste 1 Tbsp raw apple cider vinegar 3 ounces extra virgin olive oil 1 tsp raw honey (optional) Place everything except cilantro in your blender and process till smooth. Add the cilantro and pulse briefly, just to mix. Store in a sealed glass container in the fridge.

22 Page "22 ENTREES Kitchari Kitchari is a traditional Ayurvedic dish that's known for its ability to detox the body and balance all three doshas: vata, pitta, and kapha. It's made with mung beans, basmati rice, seasonal vegetables, and spices. The mung beans are known for their ability to remove toxins, specifically pesticides and insecticides, from the body. Mung beans are also a source of protein and the rice provides ample carbohydrates and fiber.this recipe makes enough to last you for 3 or 4 meals. You can play with the mixture of spices. 1 cup split yellow mung dal (split yellow beans)* (see for weak digestion below) ¼ ½ cup basmati rice 1 Tbs fresh ginger root 1 tsp each black mustard seeds, and cumin and turmeric powder ½ tsp each coriander powder, and fennel and fenugreek seeds 3 cloves 3 bay leaves 7-10 cup water ½ tsp sea salt 1 small handful fresh chopped cilantro leaves It s important to get SPLIT MUNG DAL beans because they are easy to digest and due to their cleansing qualities, they pull toxins from the body. They are available at Asian or Indian grocery store. Different spellings include moong and/or dahl. Please note that you do not want the whole moong dal beans, which are green, or yellow split peas. Carefully pick over rice and dal to remove any stones. Wash each separately in at least 2 changes of water until water runs clear. Heat a large pot on medium heat and then add all the spices (except the bay leaves) and dry roast for a few minutes. This dryroasting will enhance the flavor. Add dal and rice and stir again. Add water and bay leaves and bring to a boil. Boil for 10 minutes. Turn heat to low, cover pot and continue to cook until dal and rice become soft (about minutes).the cilantro leaves can be added just before serving. Add sea salt to taste. * For weak digestion, gas or bloating: Before starting to prepare the kitchari, first par boil the split mung dal (cover with water and bring to boil), drain, and rinse. Repeat 2-3 times. OR, soak beans overnight and then drain. Cook as directed.

23 Page "23 Warm Lentil Salad 1 Tbsp extra virgin olive oil 2 1/2 cups organic spinach, washed 1/2 organic onion, diced 1/2 organic red bell pepper, diced 2 organic celery stalks, diced 2 cloves garlic, minced 1 1/2 cups mushrooms, sliced 1 tsp fresh thyme, chopped 1/4 tsp dried red pepper flakes 1 cup cooked lentils 2-3 tsp raw apple cider vinegar Sea salt to taste Heat eat 1-2 teaspoons of the olive oil in a large pan over medium-low heat. Add spinach and stir around till it is coated and cook just 2-3 minutes, for the spinach to just barely wilt. You want to just to soften it a tad. Add the spinach to your serving bowl. Add the remainder of the oil, once heated slowly add the onion, bell pepper and celery. Cook for about 3 minutes until they begin to get tender. Add the mushrooms, garlic and the spices. Add a little salt to taste. Stir and cook until the mushrooms are cooked through, maybe another 3-5 minutes, stirring frequently. When the mushrooms are close to being cooked, add the cooked lentils and toss it all around together and cook only long enough for the lentils to be heated up (if they aren t already). You don t want them to overcook and get mushy and smashed up. Pour the lentil mixture over the wilted spinach and drizzle the vinegar over top. Adjust flavoring to taste and serve warm. Pinto Beas with Scallions and Parsley 2 15-ounce can of organic pinto beans, drained 8 Tbsp lemon juice Sea salt and black pepper to taste ½ cup scallions ½ cup finely chopped fresh parsley 3 Tbsp extra virgin olive oil Place the beans in a bowl. Add lemon juice, sea salt and pepper. Toss well and let sit for 10 minutes. Add the remaining ingredients and toss again. Lightly crush the beans with 2 Tbsp of water. Serve cold or at room temperature.

24 Page "24 Aduki Bean and Asparagus Salad 1 15oz can of Adzuki Beans, drained and rinsed (Eden Organics is great) 1 bunch thin asparagus, rough ends trimmed of 2 cups baby arugula ½ bunch parsley, chopped juice from 1 lemon ¼ cup olive oil sea salt and pepper Bring a pot of water to a boil. Blanch asparagus for 5-8 minutes until tender. Remove from water and pat dry with paper towels. Chop into 1-inch pieces. Whisk the olive oil, lemon and parsley together. In a bowl add the beans, asparagus and arugula. Toss with the dressing and season with salt and pepper. Kale and Hemp Pesto Over Zucchini Spaghetti Kale pesto made with omega-rich hemp seeds and olive oil. Ready in 5 minutes! Feel free to substitute walnuts for the hemp. Yields about 1¼ cups pesto 2 to 3 cloves garlic 3 cups packed kale (about 1 small bunch) ¾ cup hemp seeds or toasted walnuts 2 Tbsp lemon juice (about 1 lemon) ¾ tsp fine-grain sea salt ¼ tsp ground pepper Red pepper flakes, optional (if you want to add some kick) ¼ cup extra-virgin olive oil (more if desired) 2-3 zucchinis Make the pesto: In a food processor, add the peeled garlic cloves and process until the garlic is minced. Add the kale, hemp seeds, lemon juice, salt and pepper. Turn on the food processor and drizzle in the oil. Process until the pesto reaches your desired consistency, stopping to scrape down the sides as necessary. Taste and add more lemon, salt or pepper if necessary. Serve over spiralized raw zucchini noodles.

25 Page "25 Vegan Alfredo Sauce 1 large avocado 2 garlic cloves 1/2 tsp salt 1/4 tsp pepper Juice of half a lemon Handful of fresh basil to garnish Simply combine all the ingredients in a food processor and blend until smooth. Serve it over zucchini spaghetti. Adapted from Spring Quinoa Dish 3/4 cup quinoa, rinsed and soaked for 20 minutes 1 1/2 cups water (or vegetable broth) 1/2 cup finely chopped fresh parsley 1 cup frozen green peas, defrosted 1 bunch of asparagus, steamed and chopped up 1 small bunch of radishes, sliced 1 carrot, grated 1/3 cup chopped red onion Zest and juice of one lemon ¼ cup extra virgin olive oil 2 scallions, thinly sliced 1 bunch of mint, cut into ribbons 1/4 tsp sea salt 1/4 tsp pepper In a large saucepan, combine quinoa with water (or broth) and heat over medium heat. Bring to a boil, cover, then reduce heat and simmer for 12 to 14 minutes or until all water is absorbed. Drain and transfer to a large serving bowl. Add remaining ingredients; gently toss to combine. Season with salt and pepper. Serve.

26 Page "26 Millet with Mushrooms You may substitute millet with brown rice, basmati rice, or quinoa. 1 cup millet 1 small onion, finely minced ½ cup shiitake mushrooms, stems removed and discarded, caps thinly sliced 1 clove garlic, minced ½ tsp sea salt 1 Tbsp extra virgin olive oil 3 cups of boiling water or vegetable broth Black pepper to taste Wash the millet well. In a large skillet, sauté onions, mushrooms and garlic with olive oil for 3-4 minutes. Add sea salt. Add the millet and cook for an additional 2-4 minutes. Add the boiling broth or water, cover the pan, and simmer for about minutes or until millet is cooked through. Season with black pepper. Parsnip Puree with Portobello Mushrooms Over Salad Greens 6-8 parsnips 3-4 large carrots 2 Tbsp olive oil 2 whole garlic cloves 1/2 tsp cumin powder Salt and pepper to taste 4 Portobello mushrooms Chopped scallions and grated carrot for garnish Salad greens (optional) Preheat the oven to 425 degrees Fahrenheit. Chop the parsnips and carrots and place in a bowl. Add the olive oil, whole garlic cloves and salt and pepper and toss until all the carrot and parsnip pieces are evenly coated. Transfer to a baking sheet and roast for minutes, or until the carrots and parsnips are both cooked through and slightly browned. Remove from the oven and let cool. Let the carrots and parsnips cool for 20 minutes at room temperature and then add them to a food processor along with the cumin and more salt and pepper, if desired. Blend until smooth. Grill or bake the mushrooms as you like them best and top each with an equal amount of the parsnip and carrot puree. Serve atop fresh green leaves with a garnish of chopped scallions and grated carrot. Enjoy! Adapted form

27 Page "27 Detox Wraps 4-6 large toasted nori sheets, or lettuce leaves or collards, Swiss chard, Napa cabbage or kale Suggested fillings: carrots, washed, peeled if not organic and cut into fine julienne strips avocado, finely sliced or mashed red pepper, de-seeded and finely diced scallions, trimmed and finely chopped cucumber, cut into thin strips red onions, chopped sprouts (sunflower, clover, mung bean etc) cooked or canned salmon tahini dressing Tahini Dressing: 2 Tbsp tahini 1 Tbsp raw apple cider vinegar 3 Tbsp cold water Prepare dressing by mixing ingredients together in a small bowl. For flat greens: Wash leaves, remove tough stem, cutting large leaves in half lengthwise. Blanch the leaves in a pot of boiling water with sea salt until bright green, about a minute. Drain and cool in ice water bath to stop the cooking process. Drain well. Arrange green leaves on a large platter. In a bowl mix together all ingredients and divide between the leaves. Spoon a little bit of dressing over the fillings. Roll the leaves around the filling and secure with a toothpick. Serve with remaining dressing on the side. For nori: Place nori on a flat surface, short edge toward you. Place the filling on the bottom end of the nori, leaving a 1-inch space around the edges. Be careful not to overstuff the roll or it will tear. Sprinkle with a few drops of water so that the nori adheres to itself as you roll. Start rolling from the bottom.

28 Page "28 VEGETABLES Garlic Steamed Green Beans 1 cup string beans, washed, ends trimmed Creamy Tahini Lemon Dressing (see recipe above) Fill a pot with 2" inches of water and bring to boil. Place beans in a steaming basket and place over boiling water. Cover beans and steam for 5 minutes. In a large bowl prepare Creamy Tahini Dressing. When beans are done, cool them by plunging them into a bowl of cold water. Then coat beans with Tahini dressing. Note: You may use asparagus for a change and follow the directions above. Sautéed Greens with Garlic 1 bunch of leafy greens (kale, collards, Bok choy, chard etc) Extra virgin olive oil Sea salt Wash, chop or tear greens into bite-sized pieces, removing stems. Chop garlic and sauté with olive oil until fragrant. Add greens, stir to mix and cover for 5 minutes. Add water, cover and cook 5-8 minutes till soft. Lemon Broccoli with Avocado Ingredients: 2 bunches broccoli 1 lemon, juiced 1 Tbsp olive oil ¼ tsp sea salt 1 avocado Directions: Chop broccoli into bite-sized pieces, keeping stems separate from crowns. Fill pot with 1 inch of water, place a steam basket inside, cover and heat to boiling. Add stem pieces and steam for 2 minutes. Then add crown pieces, cover and steam for 4-5 minutes, taking care not to overcook (al dente is recommended) while you prepare other ingredientsin a mixing bowl. Combine the juice of the lemon, olive oil and salt. Chop the avocado into chunks and add to the bowl. Add the warm broccoli to the bowl, mix gently and serve.

29 Page "29 Cauliflower Rice with a Kick 1 head cauliflower Sea salt to taste Black pepper to taste 2 Tbsp coconut oil or extra virgin olive oil ½ tsp garlic powder ½ tsp ginger 1 lime, juiced PROCESS THE CAULIFLOWER: Place the cauliflower into a food processor and pulse until it has a grainy rice-like consistency. Season with sea salt and freshly ground black pepper. SAUTÉ THE CAULIFLOWER RICE: Heat a large sauté pan over medium high heat. Add coconut oil or olive oil when hot. Sauté cauliflower

30 Page "30 FISH If you feel that your body does best with some animal protein, you may add in some fish. Steamed Salmon on Greens Serves: 1 A small handful of your favorite herbs (parsley, basil, tarragon etc) One 6-ounce wild salmon filet 1 cup of your favorite leafy greens (spinach, kale, chard, Bok choy, dandelion) 1 wedge of lemon Line your steamer with the herbs and rest the salmon filet on top. Steam for 11 minutes. Put the greens alongside the fish and steam for an additional 7 minutes. Squeeze lemon over the fish and greens and serve. Baked Salmon with Cauliflower and Cilantro Serves 2 3 Tbsp extra virgin olive oil 2 salmon steaks 1 cauliflower, sliced into rounds ¼ tsp fine sea salt 1/2 red onion, thinly sliced into rings 2 Tbsp small capers in salt or brine, drained and rinsed 2 garlic cloves, finely chopped 2 Tbsp chopped cilantro leaves Freshly ground black pepper Preheat the oven to 400 F and grease a large baking tray with 2 tablespoons of the oil. Arrange the salmon and cauliflower in a single layer on the bottom of the baking tray and drizzle the remaining oil over the top. Sprinkle with the salt and season with pepper. Top each salmon steak with ⅓ of the onion rings. Bake for minutes until the cauliflower is tender and browned around the edges and the salmon is opaque and cooked through. Serve hot with the capers, garlic and parsley sprinkled over the top.

31 Page "31 Broiled Halibut with Shaved Spring Vegetables Paper-thin slivers of radish and fennel tumble among ribbons of carrot in this colorful celebration of spring. Serves:2 2 (5-ounce) skinless halibut fillets Coarse salt and freshly ground black pepper 2 medium carrots, trimmed and thinly peeled into ribbons 1/2 bunch radishes (about 3-4), thinly sliced 1/2 small red onion, thinly sliced 1 small bulb fennel, thinly sliced 1/4 cup fresh flat-leaf parsley leaves 1/4 cup fresh cilantro leaves 1 Tbsp fresh lemon juice 1 Tbsp extra-virgin olive oil, plus more for drizzling 1 whole seed nutmeg Heat broiler, and on a lightly oiled baking sheet, season fillets with salt. Place tray directly under broiler, close oven door, and turn off broiler. Leave fish in oven until flaky, 15 to 20 minutes, depending on thickness. Meanwhile, combine vegetables and herbs in a large bowl and season with salt and pepper. Whisk lemon juice with oil and drizzle over salad, tossing to combine. Serve with halibut. Garnish salad with grated nutmeg and a drizzle of oil.

32 Page "32 DIPS Hummus 3 cups drained cooked chickpeas (If canned, rinse and drain) 2-3 fresh garlic cloves (peeled) ¼ cup tahini (ground sesame seeds paste) 1/4 cup extra virgin olive oil ¼ cup fresh lemon juice 2 Tbsp cumin powder 2 Tbsp lemon juice Sea salt & freshly ground pepper In food processor or blender process chickpeas and garlic until the mixture looks smooth. Add all other ingredients including salt and pepper to taste and processed until well blended. Store in a tightly covered container and chill for a couple of hours before serving. Keep refrigerated. It will last up to 5 days. Roasted Beet Hummus 1.5 cups cooked (or canned) chickpeas 1/2 roasted beet 1 clove garlic Juice of half a lemon 2 Tbsp tahini 1/4 cup olive oil 1 tsp olive oil 1/2 tsp cumin Roast half a beet wrapped in aluminum foil in a 400 degree Fahrenheit oven for approximately 20 minutes or until tender. Let cool before putting it into the food processor with the rest of the ingredients. Blend all until smooth. You may have to add 2-3 tbsp of lukewarm water to help things smoothen out, but this depends on the juiciness of the beet, lemon and chickpeas. Adapted form

33 Page "33 Guacamole 1 ripe avocado, scooped 1 small red onion, diced 1 clove garlic, minced 1/2 cup fresh cilantro, minced 1 lemon, squeezed Sa salt Cayenne pepper to taste Scoop the flesh of ripe avocados into a large bowl. Add all other ingredients and mash lightly with a fork. Mash just enough to evenly distribute the ingredients and break down avocado into chunky portions. Note: If you prefer smooth texture, scoop flesh of avocados into the food processor. Add other ingredients and blend till smooth. Happy Liver Pesto 1 bunch organic spinach 1/4-1/2 bunch organic dandelion greens 4 Tbsp dried basil 3 Tbsp dried nettle leaves (optional) 1/4 cup extra virgin olive oil 1/3 cup raw almonds 2 cloves garlic Place nuts in food processor and coarsely chop. Add remaining ingredients and blend until smooth. Refrigerate. Serve on cucumber rounds for a tasty treat. Will keep for a week or so. Arugula Bean Dip 3 cups arugula 1/4 cup olive oil 2 Tbsp lemon juice 2 cloves halved garlic 1/2 tsp salt 1 15 oz. can organic Cannellini beans (Eden brand os recommended), drained & rinsed Put arugula, oil, lemon juice, garlic, and salt into blender. Blend until smooth. Add beans and blend until mixture is chunky. Transfer to serving bowl.

34 Page "34 SNACKS Raw vegetables with bean dip Raw vegetables with avocado dip or hummus Avocado with sea salt and lime juice - place a tablespoon of sauerkraut in the middle Miso soup Happy liver pesto on cucumber rounds Toasted nori sheets Kale chips Raw nuts Raw seeds Another helping of your breakfast or lunch Avocado Nori Wrap One avocado Nori sheets Sea salt Cut the avocado into strips lengthwise. Lay the avocado strips inside nori, sprinkle with sea salt and make a wrap. Note: you may use Romaine lettuce for wrapping. Kale Chips 1-2 bunches of kale Olive oil Preheat oven to 425 degrees. Remove kale from stalk, leaving the greens in large pieces. Place a little olive oil in a bowl, dip your fingers and rub a very light coat of oil over the kale. Lay out on a baking sheet and bake for 5 minutes or until it starts to turn a bit brown. Keep an eye on the kale, it can burn quickly. Turn the kale over and bake with the other side up. Remove and serve.