11 TASTY VEGAN RECIPES 1

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Millicent Baldwin
6 years ago
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1 11 TASTY VEGAN RECIPES 1

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3 CONTENTS JUICES 4 Nourished Greens Pure Sweet Beet VEGGIES 8 Buttermilk Mashed Potatoes Roasted Parsnip Fries SMOOTHIES.5 Green + Glowing Mango Goji Sunshine DIPS + DRESSINGS 9 Coconut, Mint + Lime Tzatziki Caesar Dressing SOUP..6 Green Goddess Soup SALADS 7 Marinated Kale Salad Celestial Caesar Salad MEAL PLAN.10 Breakfast, Snacks, Lunch, Dinner + Tips DEEPER DETOX.11 Enhance Your Results with a Deeper Detox Experience 3

4 Juices Nourished Greens 1/2 Granny Smith Apple 1 Lemon Handful or 1-2 Stalks of Kale 6 Stalks of Celery 1 Large Cucumber 2 handfuls of Spinach Push through juicer and enjoy. Pure Sweet Beet 1 Small Red Beet 1 Fuji Apple 1 Small Lemon 8-9 Carrots 1/2 inch of Ginger Optional: add a few leaves of dandelion, an inch orf burdock root and a 1/2 inch of turmeric. Push through juicer and enjoy. Tips: We recommend using a masticating juicer such as the Omega This chews your produce so as to not oxidize or heat the juice as it is expelled. This reserves the nutritional content and allows you to get more juice out of each fruit and vegetable. Omega offers a 15 year warranty and this attachments are super easy to clean. Make sure all of your ingredients are organic. Otherwise you will be drinking straight chemicals and poisons re-infusing this into the body when one of the primary reason for cleansing is to detox the body from these toxins. Push the softer items through the juicer first such as the cucumber. Followed by harder items such as kale and celery to push through the mush. Same goes with apples then perhaps followed by beets and carrot to push it all through. You will find this system works quite nicely in getting the most juice and less cleaning the unit out in between. Simply cut the lemons in half and squeeze them through through the strainer into the juice. No need to run the whole lemon through the juicer. You may adjust the ginger to your liking and add it to other juices or omit it all together. It is best if you make your juices for each day fresh every morning to ensure the highest nutrient content. Since these juices are raw and unpasteurized, they must be consumed within 3 days of making them before expiring. 4

5 Smoothies Green + Glowing 3 Cups Spinach Handful or 1-2 Stalks of Kale 1 Cup Frozen Berries, Mango or Pineapple 1 Cup Coconut Water (or nut milk of choice) 1/2 tbsp chia seeds 3-4 Dates Mango Goji Sunrise 1 Cup Frozen Mango 1/2 Cup Frozen Strawberries 1 Tbsp Hemp Seeds 1 Tbsp Dried Goji Berries 3-4 Dates (or more to taste) 1/2 Cup Coconut Almond Milk Put greens in with the milk and blend until smooth. Add the rest of the ingredients and mix until creamy. Adjust for taste + consistency. Note*: if using darker berries the color of the smoothie will darken. You may also soak the chia seeds in the coconut water 1-2 hours before or overnight to aid in digestabilibty. Blend mango, strawberries and coconut almond milk until nearly smooth. Add in hemp seeds, goji berries and dates (more coconut almond milk if needed). Blend and enjoy. 5

6 Soup Green Goddess Soup 2 Shallots 2 Leeks 1 Tbsp Coconut Oil 2 Cups of Broccoli 2 Cups of Spinach 1 Container Organic Vegetable Broth 3/4 Tbsp Pink Himalayan Salt Lemon Pepper to Taste Peel and slice shallots thinly. Put all the coconut oil in a very large, deep pot. Turn the heat to medium-high. Put the shallots into the oil and sweat the shallots. "Sweating" means to cook the vegetables to tenderize them without browning them. Adjust heat as necessary to ensure they do not brown. Add 1 tablespoon of coarse, ground, good quality Himalayan salt to shallots to absorb while they are sweating. Cut the leeks into thin slices and toss them into the oil with the shallots. Sweat the leeks along with the shallots. Chop the asparagus into small bits and then add them to the mixture and sweat them, along with the shallots and leeks. When the shallots, asparagus and leeks are fully sweated and tender, break the broccoli into small chunks and throw them into the soup pot. (If the shallots, leeks and asparagus combo gets too dry before they are tender, just add small amounts of chicken broth to the mix and keep on sweating.) Let the broccoli sweat a little while (about 2 minutes) and then add half of your organic veggie stock. Cook this for about 10 minutes. Add remaining chicken stock and continue cooking for another 5-10 minutes. (You want the broccoli to be tender, but not overcooked, and you want the color of soup to always remain a nice, bright green.) Add all the spinach and cook for an additional 3 to 5 minutes. Turn the flame off the mixture and season to taste with sea salt and pepper. Transfer the soup into a blender by increments and puree the mixture. Put the pureed soup mixture into one big pot. Then taste and season it to your liking. Only season with salt and pepper. If you desire any other seasoning, create an individual serving, not in the whole pot. Cool the soup before refrigerating. Adapted from Kirstie Alley s green soup. 6

7 Salads Marinated Baby Kale Salad 1 Cup Baby Kale or other soft leafy green 1/4 Cup Shredded Carrots 1/4 Cup Shredded Beets 1/4 Cup Julienne-Cut Cucumbers For Marinade: 2 Tbsp Olive Oil 2 Tbsp Orange Juice 3/4 Tbsp Raw Apple Cider Vinegar 1 Tsp Sesame Oil or Raw Tahini Pink Himalayan Sea Salt to taste Celestial Caesar Salad 1 Head Romaine Lettuce 1/8 Cup Green or Black Olives 1 Tbsp Cilantro 1 Tbsp Green Onions 1/8 Cup Cherry Tomatoes Dressing: See Vegan Caesar Dressing Optional: Add Avocado Optional: Add Avocado Toss till well coated and serve. Wash romaine well. Slice whole head of romaine and place in large bowl. Add raw olives if possible. If canned, use green olives with no added preservatives. Finely chop cilantro and green onions and add to the salad. Top with cherry tomatoes chopped in half along with avocado. Toss with dressing and serve. 7

8 Veggies Buttermilk Mashed Potatoes Boil in water: 3-4 medium sized gold potatoes 1/2 Tsp Pink Himalayan Sea Salt Flavors added to cooked potatoes: 1/2 cup coconut milk (room temp) 1/2 Tsp Raw Apple Cider Vinegar 1/2 Tsp Pink Himalayan Sea Salt 1/4 Tsp Lemon Pepper Optional: garnish with chives or thyme Tip: use parsnips instead for a starch free alternative and omit apple cider vinegar if you do not want the buttermilk flavor. Boil potatoes or parsnips in water with sea salt for min or until potatoes life right off a fork when pressed into them. Strain from water and add to large bowl. Mash the potatoes and add the coconut milk, apple cider vinegar, salt and lemon pepper to taste. Serve with garnish and enjoy! Roasted Parsnip Fries 5 Medium Parsnips 2 Tbsp Olive Oil 1 Tsp Pink Himalayan Sea Salt Sprinkle with Paprika Fresh Ground Pepper Preheat oven to 375 F. Scrub, dry and cut parsnips into long wedges (like rough-cut thick french fries). Optional: place parchment paper over a baking sheet (for easy clean up). In a baking pan or sheet, toss the wedges with enough olive oil to coat, sea salt, paprika, and a dash (or several, depending on your taste preference) of freshly ground pepper. Roast for 45 minutes until tender and golden brown, and a bit crispy on the edges. Dip in avocado, coconut mint chutney or vegan caesar dressing. 8

9 Dips + Dressings Coconut, Mint + Lime Tzatziki 1/4 cucumber 6 tbsp coconut yogurt 1 tbsp finely chopped mint 1/2 tsp coriander 1/4 Tsp Lemon Pepper zest of 1/2 a lime Vegan Caesar Dressing 1/2 heaping cup of raw pine nuts 2 tbsp hulled hemp seeds 1/4 cup + 3 tbsp water 2 tbsp fresh lemon juice 1/2 tbsp Dijon mustard 3 tbsp nutritional yeast flakes 2 large garlic cloves 1/2 tsp ground black pepper 1/2 tsp pink himalayan sea salt Grate the cucumber with the skin on in a medium size grater. Squeeze as much water as possible out of the cucumber with a paper towel or clean towel and set aside. Combine the coconut yogurt, mint, coriander and lime zest in a bowl. Add the cucumber to this mixture and mix well. Add all of the ingredients into a blender and blend until smooth and creamy. season taste with black pepper and nutritional yeast. Place in the fridge to chill for 30 minutes. Toss with a salad or use as a dip with veggies. Serve immediately or place in the fridge for later and is best served at room temperature or slightly chilled. Serve with your favorite chopped veggies or over a curry dish and enjoy. 9

10 5 Day Vegan Meal Plan Breakfast Smoothie or fresh fruit Snack Juice Lunch Salad + Veggies Snack Raw veggies and dip Dinner Soup + Salad Tips Eat last meal at least 2-3 hours before bed. Have a hour window between last meal and breakfast. So if you eat dinner at 7pm wait to eat breakfast until 7am-11am. Drink 1-2 liters of spring water per day. Wait 1 hour before and after a meal to drink liquids. Eat as organic as possible. Close your eyes and take 5 deep inhales before eating. Chew slowly, be present (no tv, computer, phone while you eat.) Finish eating before full. 10

11 Deeper Detox *Remember: The goal and important milestone of detoxification is to achieve filtration of the lymphatic system. This is accomplished by restoring kidney and adrenal gland function. These vegan meal options will begin to clean up the diet and prepare the body for deeper cleansing which incorporates primarily live and raw fruits and veggies with little to no cooked food. If you desire to take your detoxification process to the next level, we recommend one of our Cleanse Programs which focus on the following 5 areas to assist in achieving optimal results: 1. STRESS + STATE OF MIND True health and vitality are only experienced when we have our mental, emotional and physical bodies are in balance. Each of these impact the other. Emotions, such as anger, anxiety, fear, worry, grief, sadness, depression, hate, judgment, pride, jealousy and so forth, can make your physical body sick and full of disease. These emotions are stored in various areas of the body, such as in the liver and kidneys. They block proper pancreatic function (digestion) and other glandular functions as well. When you are not digesting the process of life, your digestive system weakens as a result. We focus on the mind body connection by incorporating the following body + mind care practices: visualization, meditation, gratitude, affirmations, acts of kindness, breath work, movement, gentle exercise, + sunshine. 2. COLON + INTESTINES We restore proper digestion, absorption and elimination by use of: fruits, berries, melons, herbs, colonics (hydrotherapy), + enemas 3. ENDOCRINE GLAND SYSTEM The Endocrine System is the most overlooked system in the body, even though it is the "master computer" of the body. It tells your cells what to do, and how much to function, through the release of hormones like steroids, neurotransmitters, serotonins, enzymes and the like. With special attention to the adrenals (since they sit on top of the kidneys), we strengthen and regenerate this system with the use of: mind+ body care practices, glandulars, fruits, berries, melons, herbs, teas, + breath work 4. KIDNEYS Cellular wastes and by-products come from the cells and their metabolic processes. Consider that your physical body has over one hundred trillion cells that make up all the tissues, organs, glands, structures, etc. Each cell produces waste this is a lot of waste! There are other minor wastes from bacteria, fungus, and other actions and/or parasites. These wastes, as well as a lot of cellular wastes, are dumped into the lymphatic system, and from there are filtered through the kidneys. Lymphatic waste can also be filtered out through the skin (often referred to as the body s third kidney ). Ignoring the lymphatic system and the waste it must dispose of and strictly focusing on the blood and colon, we overlook the essential issue of your body s great sewer and main immune system. We work on getting the kidneys to properly filter by the use of the following: dry fasting, fruits, berries, melons, herbs, teas, breath work, sauna, + moderate sun exposure. 5. LYMPHATIC SYSTEM Stagnant lymph is responsible for 99% of most diseases and ailments in the body. This back up of acids is called INFLAMMATION. From this point forward pain is a reality, as well as swelling and the destruction of the respective tissues. A backed up lymph is responsible for everything from a canker sore to cancer. We will begin to move that lymph from head to toe with the use of: fruits, berries, melons, herbs, dry skin brushing, walking, movement, + sauna. 11

12 Suggested Material Reading Cleansing Demystified Are Your Kidney s Filtrating? The Great Lymphatic System The Glandular System Tools to Overcome Food Addictions Remembering Who You Really Are Videos Cleansing Demystified Are Your Kidney s Filtrating? The Great Lymphatic System The Glandular System Tools to Overcome Food Addictions Remembering Who You Really Are 12

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13 REPLENISH DAILY All rights reserved. All content in this guide or any portion thereof may not be reproduced or used in any manner whatsoever without the express written permission of the guide Replenish Daily Organics (323)

DISCLAIMER. To find out how many calories you need each day, you can use the following tool:

DISCLAIMER. To find out how many calories you need each day, you can use the following tool: MEAL PLAN WEEK 4 DISCLAIMER This meal plan is meant to serve as guidance only, you do not need to follow it strictly. Feel free to adjust the plan as you see fit. Each day contains approximately 2,000