11 DAYS AT A GLANCE YOUR DAILY PROTOCOL

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2 11 DAYS AT A GLANCE YOUR DAILY PROTOCOL Here you will find everything you need to make this program easy for you, including the daily protocol for each phase of the program, and lists of foods to include and avoid. I suggest printing this document out to refer to throughout your detox. My top tips for a no-sweat detox: Try to eat every 2-3 hours to keep blood sugar levels balanced. Make sure you eat your last meal at least two hours before bed for healthy digestion. If you are hungry, then choose one of the suggested snacks, such as a piece of fruit, a simple smoothie, or a delicious protein ball. Drink at least 100 ounces of water per day to flush toxins. You can make a tasty natural Gatorade with 30 ounces of water, ¼ teaspoon sea salt, lemon, and honey or stevia. For an energy boost, try an alkalizing drink, such as a fresh green juice, water with chlorophyll or a green powder (such as wheatgrass). You can add four ounces of coconut water to mineralize your body as well. If you are looking to lose weight, stick with low-glycemic fruits, such as berries, green apples, and grapefruit. You can replace bananas in smoothies with avocado. Another way to promote weight-loss is to eliminate grains and seed-like grains during the program to kick-start your body into fat burning mode. For more information on grains and digestion, refer to the detox guide. Page 2

3 Feel free to make the Lemon Water Elixir and the Cranberry Flush the night before. You can also prepare smoothies the night before or have your ingredients all together to save time in the morning. Facilitate meal preparation by making larger portions to have leftovers. Keep chopped veggies and salad ready to go in the fridge. Most of the recipes are based on the principles of food combining (refer to guide for food combining info). If, however, you find that your digestion is strong enough (you have regular bowel movements, are at your ideal weight, and do not experience bloating or fatigue), then feel free to liven up a salad with some berries or chopped apple, goji berries, or currants. I personally add lemon, lavender, and peppermint essential oils by doterra for my own detox to enhance the detoxification process, ease the emotional detox, and to stay energized while easing digestion. Please feel free to contact me privately for a strategy session to learn more about the other oils I personally use, and to learn how they may enhance your journey as well. You may also refer to the welcome letter to learn about my top favorites that I just had to share with you right away! THE DAILY PROTOCOL YOUR PROGRAM CONSISTS OF THREE PHASES: Pre-Detox è (Phase1) è 4 Days Page 3

4 Detox è (Phase 2) è 7 Days Transition è (Phase 3) è 4 Days YOUR DAILY DRINKS MORNING LEMON ELIXIR 1 cup room temperature water 1 drop of doterra lemon essential oil (optional) Juice from 1 lemon 1 tablespoon Bragg s raw apple cider vinegar 1 teaspoon raw honey OR a couple drops of stevia Dash of sea salt Dash of cinnamon NOTE: If you feel nauseous or experience tightness in the chest after drinking the morning lemon elixir, please omit the Bragg s raw apple cider vinegar. This reaction can occur from the body s releasing of bacteria and toxins during detox. Continue to drink the lemon elixir, omitting the Bragg s, for at least three days, and then reintroduce or use only ½ teaspoon of apple cider vinegar. If the reactions continue upon reintroduction, continue to only drink the lemon water. If ingesting oils does not align with your beliefs then you can receive the same Page 4

5 benefits by applying the essential oils topically. You can apply doterra lemon essential oil to your wrists, and the bottoms of the feet to enhance the detoxification process. Stimulates digestion, releases toxins from the liver, jumpstarts your digestive enzymes, and is loaded with vitamin C. CRANBERRY FLUSH CLEANSER 2 tablespoons cranberry juice concentrate 1 drop of doterra peppermint essential oil (optional) 6 ounces water Juice from one lemon (Feel free to add stevia or 1 tablespoon of raw honey to sweeten.) NOTE: If you cannot find cranberry concentrate, you can use pomegranate or cherry concentrate instead. If ingesting oils does not align with your beliefs then you can receive the same benefits by applying the essential oils topically. You can apply doterra peppermint essential oil to your wrists, and the bottoms of the feet to invigorate the senses, decrease inflammation in the intestinal lining, and for an added burst of energy throughout the day. Great for flushing the lymphatic system, cleansing unwanted bacteria, detoxing, and weight loss. DAILY PROTOCOL DURING PHASE 1 PRE-DETOX (THE FIRST 4 DAYS) Page 5

6 UPON RISING Drink your morning lemon water elixir with optional doterra lemon essential oil for an enhanced detoxification experience Take a probiotic 45 minutes after the elixir Suggested detox support: Setting your intention + writing down your goals; tongue scraping, dry skin brushing If you are a person who happens to be more anxious in the morning, and you prefer to start your day calmly you can apply doterra lavender essential oil to your wrists and the bottoms of your feet. BREAKFAST Drink organic coffee, slowly reducing the quantity over the four days, or choose a non-caffeinated alternative from the list of suggestions in the Detox Eat this List below Optional Digestive Support: You can apply doterra peppermint essential oil to your tummy area for added digestive support during meal times. Peppermint has been known for centuries to enhance digestion. MID-MORNING Snack if you are hungry LUNCH Lunch AFTERNOON Snack if you are hungry DINNER Dinner BEDTIME Write in your food diary Optional detox support: Epsom salt bath or skin brush. You can also add doterra lavender essential oil at bedtime by applying to the wrists and to the bottoms of the feet for relaxation. Page 6

7 DAILY PROTOCOL DURING PHASE 2 THE DETOX PHASE (7 DAYS RECOMMENDED) UPON RISING Drink your morning lemon water elixir Take a probiotic 45 minutes after the elixir Suggested detox support: deep breathing, oil pulling, then tongue scraping and dry skin brushing while you are waiting for the shower to warm up BREAKFAST Drink 1 cup of your favorite alternative to coffee or 1/2 cup organic coffee if you really can t give it up (optional) Breakfast MID- MORNING Snack if you are hungry Consume Chaga Chai tea (optional see Ultimate Success Kit) LUNCH Lunch AFTERNOON Practice the Mini Check Out, snack if you are hungry *30 minutes later, drink the cranberry flush DINNER Dinner BEDTIME Drink a cup of nettle tea with stevia or honey Write in your food diary Optional detox support: Choice of Epsom salt bath or castor oil pack (every other day) and consume 1 Tbsp. of honey or a low glycemic option such as coconut oil Page 7

8 DAILY PROTOCOL DURING PHASE 3 THE TRANSITION PHASE (THE LAST 4 DAYS) UPON RISING Drink your morning lemon water elixir Take a probiotic 45 minutes after the elixir Detox support: deep breathing, tongue scraping, dry skin brushing, and oil pulling (optional) BREAKFAST Drink organic coffee (maximum 1/2 cup), or stick to your coffee alternative if you prefer (optional) Breakfast MID-MORNING Snack if you are hungry Drink Chaga Chai tea (optional see Ultimate Success Kit) LUNCH Practice conscious eating during lunch AFTERNOON Practice the Mini Check Out, snack if you are hungry *30 minutes later, drink the cranberry flush DINNER Practice conscious eating during dinner BEDTIME Drink a cup of nettle tea with stevia or honey Write in your food diary. Take note of any reactions that come up as you reintroduce foods. Optional detox support: Epsom salt bath and/or castor oil pack and consume 1 tablespoon of honey or a lowglycemic option such as coconut oil Page 8

9 DETOX EAT THIS LIST (ALL PHASES) Non-dairy milks almond, coconut, flax, hemp, and sunflower All fruits and vegetables (to promote weight-loss, favor low-glycemic fruits such as berries, green apples, and grapefruit) Healthy fats coconut oil, flax oil, grape seed oil, almond oil, sesame oil, and olive oil Seeds pumpkin, sunflower, sesame (black and white), pine nuts, hemp, and chia Drinks organic coffee (in phases 1 and 3. Phase 2 should ideally be caffeine-free, as coffee is acidic; we are trying to alkalize the body in detox, but if you really can t live without it, keep it down to half a cup.) Coffee substitutes, such as Dandy Blend, decaf coffee (maximum one cup per day), yerba mate, green tea or herbal tea, filtered or distilled water, mineral water, coconut water, lemon water elixir, cranberry flush, and, of course, fresh juices (see your recipe guide) Sweeteners honey, xylitol, and stevia Page 9

10 ANIMAL-BASED CLEAN PROTEIN SOURCES DURING PRE-DETOX + DETOX: MEATS (pasture-raised is best) Chicken Turkey Bison Grass-fed beef FISH, SEAFOOD Canned fish (sardines, anchovies, wild salmon) look for BPA-free cans if possible Fresh or frozen fish, such as Pacific salmon or non-fatty white meat fish, such as Pacific cod, trout, sea bass, mackerel, Dover sole, and albacore. Make sure the fish you are eating is low in mercury. Shellfish, such as shrimp or scallops Page 10

11 PLANT-BASED PROTEIN SOURCES DURING PRE-DETOX + DETOX: 3 tablespoons of hemp seeds, 1/4 cup sunflower seeds, pumpkin seeds or pine nuts 1/2 of an avocado Nutritional yeast, if tolerated 1 scoop of plant-based protein powder can be added to your smoothies, soups, or even mixed into a dip. I like hemp protein or pea protein, but feel free to use your favorite non-grain-based protein. BEANS: You can also add 1/2 cup mung beans, lentils, or adzuki beans to your meals. These beans have been selected because they are easy to digest. NOTE: Soak beans for 6-24 hours in water with the juice of 1 lemon or 1 tablespoon of raw apple cider vinegar, then drain and rinse well with water. JUICING: In your recipe guide, you will find 10 fabulous juice recipes to renew your cells and give your digestion a break. Even having just one fresh juice a day will give you a boost of energy. If you do not have a juicer, then you can buy the juice at your local health food store or simply add chlorophyll, spirulina, or any green powder to water and consume. Page 11

12 DETOX DO NOT EAT LIST (PHASE 2) (If you see **, then you will be adding this food back in during Phase 3) Sodas Eggs** Soy milk Nuts ** (because they are difficult to digest; however, you can have almond milk Dairy products Gluten Soy (except miso) Soft drinks Artificial sweeteners Sweeteners white sugar, brown sugar, corn syrup or cane juice Sugar alcohols (often found in chewing gum) Yeast Alcohol Cheese Grains ** (only low-glycemic grains, soaked, if you decided to include them) Processed foods Nitrates Potatoes (except for sweet potatoes or yams) Beans (except for lentils, mung and adzuki) Page 12

13 Apple Chia Seed Pudding Makes 2 servings DAY 1 BREAKFAST: 2 cups unsweetened non-dairy milk 1/2 teaspoon vanilla extract 2/3 cup chia seeds 2 tablespoons unsweetened coconut flakes 2 apple, cored and chopped 2 teaspoons cinnamon For warm chia seed pudding, place your milk and vanilla extract into a saucepan, and warm over low heat for 2 to 3 minutes. The milk does not have to be boiling hot, just warm enough for your taste. Add your chia seeds to a cereal bowl. When the milk is warm, add the milk to your bowl of chia seeds. Stir continuously for about 2 minutes while the chia seeds absorb the milk. Allow the mixture to sit for 2 to 3 minutes. Top with coconut flakes, apple slices, and cinnamon. Note: If you do NOT want warm chia seed pudding, simply add the milk to your bowl of chia seeds. Stir until the chia seeds have absorbed the milk (about 3 to 5 minutes). Then top with coconut flakes, apples, and cinnamon. Page 13

14 LUNCH: Spinach Salad Makes 2 servings 4 cups spinach 1 cup thinly sliced red cabbage 1 cup shredded carrots 1/4 cup sunflower seeds 1 avocado, chopped Add all the ingredients to a large salad bowl. Top with Lemon Basil Vinaigrette. Lemon Basil Vinaigrette Makes 2 to 3 servings 1/3 cup of extra virgin olive oil 2 to 3 lemons, juiced 1 teaspoon raw apple cider vinegar 1 large garlic clove 1 teaspoon dried basil 1/2 teaspoon sea salt Place all the ingredients in a small jar, and shake vigorously. Shake again before adding to a salad. This dressing can be stored in the refrigerator for a week to 10 days. Page 14

15 DINNER: Italian Vegetable Stew Makes 4 servings 8 cups vegetable broth (organic and yeast-free) OR water 1 bay leaf 2 large zucchini, roughly chopped 2 large bell pepper, chopped 1 large onion, chopped 2 stalks celery, chopped 2 large carrots, chopped 4 large garlic cloves, minced (or 2 teaspoons garlic powder) 1/2 bunch fresh basil leaves, chopped (OR 3 to 4 teaspoons dried basil) 1/2 bunch fresh parsley, chopped 1 tablespoon sea salt (add less if your vegetable stock has salt) 1 tablespoon black pepper 1 tablespoon red chili flakes (optional) Add vegetable broth (or water), bay leaf, zucchini, peppers, onion, celery, carrots, and garlic to a large soup pot. Cook for about 25 to 30 minutes. Add basil, parsley, sea salt, black pepper, and red chili flakes. Simmer for another 3 minutes and serve. Page 15

16 DAY 2 BREAKFAST: Carrot & Kale Delight Smoothie Makes 1 to 2 servings 1 1/2 cups dairy-free milk or water 3 kale leaves 1 carrot 1 apple 1 teaspoon ginger powder (OR 1/2-inch chunk of fresh ginger) 1 tablespoon flax meal Roasted Root Vegetable Salad Makes 2 servings LUNCH: 2 cups roasted root vegetables (parsnip, carrots, beets, onions) 2 cups mixed greens Protein of choice Make a batch of roasted root vegetables using the following ingredients: Page 16

17 3 large parsnips, chopped 2 to 3 large carrots, chopped 1 to 2 large beets, chopped 1 to 2 large onions, chopped 2 tablespoons coconut oil 1 teaspoon sea salt 1 teaspoon black pepper Preheat your oven to 350 degrees Fahrenheit. Place all the chopped vegetables into a large bowl. Add coconut oil, salt, and pepper. Mix well. Place on a roasting pan, and bake for 15 minutes. Remove from the oven and flip your vegetables to the opposite side. Bake for an additional 10 minutes. Remove from the oven. While the vegetables cool down, add your mixed greens to a salad bowl. Top the greens with 1 cup of roasted vegetables. Top with Raw Apple Cider Vinegar Dressing. Enjoy with a protein of your choice, if desired. Raw Apple Cider Vinegar Dressing Makes 2 to 3 servings 1/4 cup raw apple cider vinegar 1 large garlic clove, minced 1/3 cup extra virgin olive oil 1 teaspoon honey or stevia liquid 1/2 teaspoon sea salt Page 17

18 1/2 teaspoon black pepper Place all the ingredients in a small jar and shake vigorously. Shake again before adding to a salad. This dressing can be stored in the refrigerator for a week to 10 days. DINNER: Sautéed Swiss Chard with Coconut Milk Makes 4 servings 1 teaspoon coconut oil 1 onion, sliced 1 large leek, sliced 1/2 cup coconut milk 1 bunch Swiss chard, thinly sliced 1 teaspoon curry powder 1/2 teaspoon salt 1 teaspoon black pepper Warm a large sauté pan over medium/low heat. Add coconut oil. When the pan is hot, add onions and leeks. Sauté for about 5 to 7 minutes until the onions and leeks are soft. Add coconut milk, Swiss chard, curry powder, salt, and pepper. Sauté for an addition 3 minutes until the Swiss chard is wilted. Serve immediately. Page 18

19 Pumpkin Spice Smoothie Makes 1 to 2 servings DAY 3 BREAKFAST: 1 1/2 cups dairy free milk or water 1/2 can pumpkin puree 1/2 cup spinach 1 teaspoon vanilla extract 1/2 teaspoon no sugar pumpkin spice LUNCH: Massaged Kale with Fennel and Pine Nuts Makes 2 servings 4 cups chopped kale 1 large lemon, juiced 1 large garlic clove, minced (OR 1/2 teaspoon garlic powder) 1/4 cup extra virgin olive oil 1 teaspoon sea salt 1 teaspoon black pepper 1 cup shredded carrots 1 cup chopped celery 1/2 cup sliced fennel Page 19

20 1/4 cup pine nuts Add kale to a large mixing bowl along with lemon juice, garlic, olive oil, salt, and pepper. Using clean, bare hands, massage the kale until it is wilted (about 2 to 3 minutes). Once the kale is ready, top your salad with carrots, celery, fennel, and pine nuts. No extra dressing is needed. DINNER: Roasted Sweet Potato & Onions Makes 4 servings 3 to 4 large sweet potatoes, chopped 1 large onion, chopped 1 tablespoon coconut oil 1 teaspoon black pepper 1 teaspoon sea salt Preheat your oven to 400 degrees Fahrenheit. Add the sweet potatoes, onion, coconut oil, and black pepper to a large mixing bowl. Mix well, and spread evenly on to a baking sheet. Bake for about 20 to 25 minutes. Sprinkle with sea salt and serve. Page 20

21 DAY 4 BREAKFAST: Grain Free Porridge Makes 2 servings 2 cups non-dairy milk 1 cup raw pumpkin seeds 1/4 cup pine nuts 1/2 cup hemp seeds 4 tablespoons flax meal 1 teaspoon cinnamon 1 cup berries (OR 1 apple, cored and sliced) 1 teaspoon cinnamon Warm your non-dairy milk on a stove top for 2 to 3 minutes. Then remove from the stove, and add it to a cereal bowl. Add the remaining ingredients and enjoy. You can also enjoy this porridge with refrigerated non-dairy milk. Spinach Salad Makes 2 servings LUNCH: 4 cups spinach Page 21

22 1 cup thinly sliced red cabbage 1 cup shredded carrots 1/4 cup sunflower seeds 1 avocado, chopped Add all the ingredients to a large salad bowl. Top with Lemon Basil Vinaigrette. Lemon Basil Vinaigrette Makes 2 to 3 servings 1/3 cup of extra virgin olive oil 2 to 3 lemons, juiced 1 teaspoon raw apple cider vinegar 1 large garlic clove 1 teaspoon dried basil 1/2 teaspoon sea salt Place all the ingredients in a small jar, and shake vigorously. Shake again before adding to a salad. This dressing can be stored in the refrigerator for a week to 10 days. DINNER: Page 22

23 Italian Vegetable Stew Makes 4 servings 8 cups vegetable broth (organic and yeast free) OR water 1 bay leaf 2 large zucchini, roughly chopped 2 large bell pepper, chopped 1 large onion, chopped 2 stalks celery, chopped 2 large carrots, chopped 4 large garlic cloves, minced (or 2 teaspoons garlic powder) 1/2 bunch fresh basil leaves, chopped (OR 3 to 4 teaspoons dried basil) 1/2 bunch fresh parsley, chopped 1 tablespoon sea salt (add less if your vegetable stock has salt) 1 tablespoon black pepper 1 tablespoon red chili flakes (optional) Add vegetable broth (or water), bay leaf, zucchini, peppers, onion, celery, carrots, and garlic to a large soup pot. Cook for about 25 to 30 minutes. Add basil, parsley, sea salt, black pepper, and red chili flakes. Simmer for another 3 minutes and serve. Page 23

24 Detox Madness Smoothie Makes 1 to 2 servings 1/2 cup dairy-free milk or water 2 pears Handful of cilantro Dash of cayenne 1 tablespoon coconut oil 1 tablespoon flax seeds 2 tablespoons hemp seeds (garnish) DAY 5 BREAKFAST: LUNCH: Zucchini Spiral Salad with Fennel Makes 2 servings 2 small to medium zucchini, spiraled 1 cup fennel, sliced 1 cup grated carrots Spiralize the zucchini, and place it in a large salad bowl. If you don t own a vegetable spiralizer, use a vegetable peeler to make long strips. Discard the seeded middle portion. Page 24

25 Add fennel and carrots to your zucchini. Top with Tahini Dressing. Tahini Dressing Makes 2 to 3 servings 3/4 cup tahini 1 large garlic clove, minced 2 lemons, juiced 1/4 cup extra virgin olive oil 1 teaspoon sea salt 1 teaspoon black pepper Whisk all the ingredients until creamy. Allow to sit for 15 minutes before eating. This dressing can be stored in the refrigerator for a week to 10 days. Lemon Cilantro Cauliflower Rice Makes 4 servings DINNER: 1 large head of cauliflower, cut into florets 1 lemon, juiced 1 teaspoon coconut oil 1/2 teaspoon cumin 1/2 teaspoon cayenne (optional) 1/2 bunch cilantro Page 25

26 Ground your cauliflower florets into a rice-like texture using a food processor, blender, or hand grater. Place the rice into a large serving bowl. Add lemon Juice, coconut oil, cumin, and cayenne. Mix thoroughly. Add chopped cilantro and serve. Apple Chia Seed Pudding Makes 2 servings DAY 6 BREAKFAST: 2 cups unsweetened non-dairy milk 1/2 teaspoon vanilla extract 2/3 cup chia seeds 2 tablespoons unsweetened coconut flakes 2 apple, cored and chopped 2 teaspoons cinnamon For warm chia seed pudding, place your milk and vanilla extract into a saucepan, and warm over low heat for 2 to 3 minutes. The milk does not have to be boiling hot, just warm enough for your taste. Add your chia seeds to a cereal bowl. When the milk is warm, add the milk to your bowl of chia seeds. Stir continuously for about 2 minutes while the chia seeds absorb the milk. Allow the mixture to sit for 2 to 3 minutes. Top with coconut flake, apple slices, and cinnamon. Page 26

27 Note: If you do NOT want warm chia seed pudding, simply add the milk to your bowl of chia seeds. Stir until the chia seeds have absorbed the milk (about 3 to 5 minutes). Then top with coconut flakes, apples, and cinnamon. Roasted Root Vegetable Salad Makes 2 servings LUNCH: 2 cups roasted root vegetables (parsnip, carrots, beets, onions) 2 cups mixed greens Add Protein of choice Make a batch of roasted root vegetables using the following ingredients: 3 large parsnips, chopped 2 to 3 large carrots, chopped 1 to 2 large beets, chopped 1 to 2 large onions, chopped 2 tablespoons coconut oil 1 teaspoon sea salt 1 teaspoon black pepper Preheat your oven to 350 degrees Fahrenheit. Place all the chopped vegetables into a large bowl. Add coconut oil, salt, and pepper. Mix well. Place on a Page 27

28 roasting pan, and bake for 15 minutes. Remove from the oven, and flip your vegetables onto the opposite side. Bake for an additional 10 minutes. Remove from the oven. While the vegetables cool down, add your mixed greens to a salad bowl. Top the greens with 1 cup of roasted vegetables. Top with Raw Apple Cider Vinegar Dressing. Enjoy with a protein of your choice, if desired. Raw Apple Cider Vinegar Dressing Makes 2 to 3 servings 1/4 cup raw apple cider vinegar 1 large garlic clove, minced 1/3 cup extra virgin olive oil 1 teaspoon honey or stevia liquid 1/2 teaspoon sea salt 1/2 teaspoon black pepper Place all of the ingredients in a small jar, and shake vigorously. Shake again before adding to a salad. This dressing can be stored in the refrigerator for a week to 10 days. Page 28

29 DINNER: Spinach Salad Makes 1 to 2 servings 4 cups spinach 1 cup thinly sliced red cabbage 1 cup shredded carrots 1/4 cup sunflower seeds 1 avocado, chopped Add all the ingredients to a large salad bowl. Top with Lemon Basil Vinaigrette. Lemon Basil Vinaigrette Makes 2 to 3 servings 1/3 cup of extra virgin olive oil 2 to 3 lemons, juiced 1 teaspoon raw apple cider vinegar 1 large garlic clove 1 teaspoon dried basil 1/2 teaspoon sea salt Page 29

30 Place all the ingredients in a small jar, and shake vigorously. Shake again before adding to a salad. This dressing can be stored in the refrigerator for a week to 10 days. Kale is Queen Smoothie Makes 1 to 2 servings DAY 7 BREAKFAST: 1 1/2 cups dairy-free milk or water 4 kale leaves 1/2 avocado 1 teaspoon peppermint extract 1 1/2 to 2 tablespoons raw cacao 2 mint leaves (optional) 2 tablespoons shredded coconut (garnish) LUNCH: Lemon Cumin Zucchini Soup Makes 4 servings 8 cups vegetable broth (yeast-free & organic) OR water Page 30

31 2 large onions, chopped 4 large carrots, chopped 2 large zucchini, chopped 2 stalks of celery, chopped 4 large garlic cloves, minced (OR 2 teaspoons garlic powder) 1 tablespoon cumin powder 1 tablespoon smoked paprika 1 tablespoon sea salt 1 teaspoon cayenne pepper (optional) 1/2 bunch fresh parsley, roughly chopped 1 lemon, sliced into wedges Add vegetable broth (OR water), onions, carrots, zucchini, celery, garlic, cumin, paprika, salt, and cayenne pepper (optional), to a large soup pot. Turn on medium high, and cook for about 20 minutes or until all the vegetables are soft. Add salt to taste. Add chopped parsley before serving. Serve the soup in bowls. Add a squeeze of lemon juice before eating. Page 31

32 DINNER: Mixed Greens with Apple Salad Makes 2 servings 4 cups mixed greens 2 apples, cored and chopped 1/2 cup chopped red onion 1 avocado, chopped 2 tablespoons black sesame seeds Add all the ingredients to a large salad bowl. Top with Tahini Dressing. Tahini Dressing Makes 2 to 3 servings 3/4 cup tahini 1 large garlic clove, minced 2 lemons, juiced 1/4 cup extra virgin olive oil Page 32

33 1 teaspoon sea salt 1 teaspoon black pepper Whisk all the ingredients until creamy. Allow to sit for 15 minutes before eating. This dressing can be stored in the refrigerator for a week to 10 days. DAY 8 BREAKFAST: Grain-free Porridge Makes 2 servings 2 cups non-dairy milk 1 cup raw pumpkin seeds 1/4 cup pine nuts 1/2 cup hemp seeds 4 tablespoons flax meal 1 teaspoon cinnamon 1 cup berries (OR 1 apple, cored and sliced) 1 teaspoon cinnamon Page 33

34 Warm your non-dairy milk on a stove top for 2 to 3 minutes. Then remove from the stove, and add it to a cereal bowl. Add the remaining ingredients and enjoy. You can also enjoy this porridge with refrigerated non-dairy milk. LUNCH: Massaged Kale with Fennel and Pine Nuts Makes 2 servings 4 cups chopped kale 1 large lemon, juiced 1 large garlic clove, minced (OR ½ teaspoon garlic powder) 1/4 cup extra virgin olive oil 1 teaspoon sea salt 1 teaspoon black pepper 1 cup shredded carrots 1 cup chopped celery 1/2 cup sliced fennel 1/4 cup pine nuts Add kale to a large mixing bowl along with lemon juice, garlic, olive oil, salt, and pepper. Using clean, bare hands, massage the kale until it is wilted (about 2 to 3 minutes). Page 34

35 Once the kale is ready, top your salad with carrots, celery, fennel, and pine nuts. No extra dressing is needed. DINNER: Butternut Pumpkin Sage Soup Makes 4 servings 8 cups vegetable broth (organic and yeast-free) OR water 1 bay leaf 4 cups chopped butternut squash 2 cups chopped pumpkin 2 stalks celery, chopped 1 large onion, chopped 1/2 bunch fresh sage (or 3 to 4 teaspoons dried sage) 1 tablespoon sea salt 1 tablespoon black pepper Add vegetable broth (or water), bay leaf, butternut squash, pumpkin, celery, and onion to a large soup pot. Place on medium high heat, and cook for about Page 35

36 30 minutes (or until the squash is soft). Add sage, salt, and pepper. Simmer for another 3 to 5 minutes. You can serve this soup as is, or make it smooth by blending it in batches with a blender or using an immersion blender. DAY 9 BREAKFAST: Eggs in a muffin pan (with yolks with onions and spinach or kale) 1 to 2 tablespoon coconut oil 1 small onion, chopped 1 cup spinach, chopped 1 red bell pepper, chopped Eggs (1 egg per muffin) 1 teaspoon sea salt 1 teaspoon black pepper Preheat your oven to 350 degrees Fahrenheit. Oil each muffin tin with coconut oil. Evenly divide the onion, spinach and bell pepper amongst the muffin tins. Carefully crack open and pour one egg into each muffin tin, preferably without breaking the yolk (if you break it, it s still good). Top with sea salt and black pepper. Bake for about 15 minutes until the middle is well done. Page 36

37 LUNCH: Lemon Cumin Zucchini Soup Makes 4 servings 8 cups vegetable broth (yeast-free & organic) OR water 2 large onions, chopped 4 large carrots, chopped 2 large zucchini, chopped 2 stalks of celery, chopped 4 large garlic cloves, minced (OR 2 teaspoons garlic powder) 1 tablespoon cumin powder 1 tablespoon smoked paprika 1 tablespoon sea salt 1 teaspoon cayenne pepper (optional) 1/2 bunch fresh parsley, roughly chopped 1 lemon, sliced into wedges Page 37

38 Add vegetable broth (OR water), onions, carrots, zucchini, celery, garlic, cumin, paprika, salt, and cayenne pepper (optional), to a large soup pot. Turn on medium high, and cook for about 20 minutes or until all the vegetables are soft. Taste for salt. Add chopped parsley before serving. Serve the soup in bowls. Add a squeeze of lemon juice before eating. DINNER: Roasted Vegetables with Turmeric Makes 4 servings 2 large carrots, chopped 2 large beets, peeled and chopped 1 large squash (butternut, acorn, etc.), chopped 1 large onion, chopped 1 tablespoon coconut oil 1 teaspoon turmeric 1 teaspoon salt 1 teaspoon black pepper 1/2 teaspoon cayenne pepper (optional) Preheat your oven to 400 degrees Fahrenheit. Add all the ingredients to a large mixing bowl. Mix well. Spread the mixture evenly onto a baking sheet. Bake for about 30 minutes until the vegetables are tender. Page 38

39 DAY 10 BREAKFAST: Buckwheat Groats Makes 2 servings 2 cups raw buckwheat groats, soaked overnight 1 cup non-dairy milk 2 tablespoons liquid sweetener (agave, stevia, or maple syrup) 1 teaspoon vanilla extract 1/2 cup hemp seeds 1/8 teaspoon sea salt 1 teaspoon cinnamon Drain and rinse your soaked buckwheat groats. Place in a serving bowl. Warm your non-dairy milk on the stove for about 3 minutes. Pour the non-dairy milk over the buckwheat groats. Add the remaining ingredients, and mix well. Serve immediately. Add bananas, berries, or other fresh fruit for variety. Page 39

40 LUNCH: Mixed Greens with Apple Salad Makes 2 servings 4 cups mixed greens 2 apples, cored and chopped 1/2 cup chopped red onion 1 avocado, chopped 2 tablespoons black sesame seeds Add all the ingredients to a large salad bowl. Top with Tahini Dressing. Tahini Dressing Makes 2 to 3 servings 3/4 cup tahini 1 large garlic clove, minced 2 lemons, juiced 1/4 cup extra virgin olive oil 1 teaspoon sea salt Page 40

41 1 teaspoon black pepper Whisk all the ingredients until creamy. Allow to sit for 15 minutes before eating. This dressing can be stored in the refrigerator for a week to 10 days. DINNER: Brussel Sprouts with Lemon Makes 4 servings 1 pound Brussels sprouts, split in half (tough outer leaves removed) 1 tablespoon coconut oil 1 teaspoon paprika 1 large lemon, thinly sliced 1 teaspoon sea salt 1 teaspoon black pepper Preheat your oven to 400 degrees Fahrenheit. Add all the ingredients to a large mixing bowl. Be sure that the lemon is thinly sliced; otherwise, it will not cook well in the oven. Mix well. Place the mixture on a baking sheet. Bake for 35 to 40 minutes. Page 41

42 DAY 11 BREAKFAST: Kale is Queen Smoothie Makes 1 to 2 servings 1 1/2 cups dairy-free milk or water 4 kale leaves 1/2 avocado 1 teaspoon peppermint extract 1 1/2 to 2 tablespoons raw cacao 2 mint leaves (optional) 2 tablespoons shredded coconut (garnish) LUNCH: Creamy Garlic Rosemary Cauliflower Soup Makes 4 servings 6 cups water 1 large head of cauliflower, cut into florets Page 42

43 1 onion, chopped 4 large cloves of garlic, minced 1 tablespoon fresh rosemary (OR dried rosemary), minced 1 tablespoon sea salt 1 tablespoon black pepper 1/2 bunch fresh parsley 1 tablespoon extra virgin olive oil Add water and cauliflower florets into a large soup pot. Add onion, garlic, rosemary, sea salt, and black pepper. Simmer on medium/high heat for about 15 minutes. The cauliflower should be soft. Carefully blend the hot mixture in batches using a blender or an immersion blender. Taste for salt. Top with fresh parsley and olive oil before serving. DINNER: Cashew Curry Makes 4 servings 1/2 can coconut milk 1/4 cup water 1 cup green beans Page 43

44 2 large carrots, chopped 1 cup chopped cauliflower 1 red bell pepper, chopped 1 large onion, chopped 3 garlic cloves, minced 1 tablespoon minced ginger (OR 1 teaspoon ginger powder) 1 teaspoon curry 1/2 teaspoon cayenne (optional) 1/2 cup cashews (for garnish) 1/2 bunch cilantro (for garnish) Add all the ingredients to a large sauce pan (EXCLUDING cashews and cilantro). Cook for about 10 to 15 minutes until the vegetables are soft and the mixture is fragrant. Remove from heat, and serve in bowls. Top each bowl with cashews and cilantro. Page 44

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