Advanced Nutrition. Detox Recipe Book. GroundedNutrition

Transcription

1 Advanced Nutrition Detox Recipe Book GroundedNutrition

2 Advanced Nutrition Detox Recipe Book Grounded Nutrition 2014

3 Copy right We are thrilled that this book is in your possession! No one owns this information as it is inherent, intuitive knowledge that already exists within every human body. We were the creative conduit who put the information into order and spent a lot of energy creating this ebook for your reading pleasure and education. We appreciate that you give us credit for our time and effort! Your purchase allows us to continue building and sharing and working toward vibrant health for you and your family. The Grounded Team

4 About this book 6 Setting yourself up for success Upon Rising: 1 Breakfast: Morning Boost: Lunch: Afternoon Boost: Dinner: 3 2

5 Recipes

6 Juice Recipes Benefits of Juices Juicing can be thought of as the most natural vitamin and mineral infusion you will ever consume. One of the reasons that juices are so nourishing, is because juicers are extracting all of the amazing nutrients that are locked away inside the cell walls of the plant. Generally speaking, humans do not have the digestive enzymes needed to fully break down the cells walls contained in some plants - leafy greens and other tough veggies are the most difficult. This means that when you are eating these plants you are not going to be actually digesting and absorbing a large portion of the nutrition held within the tough cell walls of the plant. Juicing effectively extracts the vitamins, minerals and other phytochemicals so that your body can access and benefit from them. Juicing is also super healing for the digestive system, and the body in general. Due to the fact that juices contain no fibre, your body does not have to do any digestive work to make the nutrients absorbable. This means that your body can allocate more of its energy towards healing, as opposed to spending it on digesting. Giving your body the super hit of nutrition and the break from digesting together create an amazing environment for repair and healing.

7 Juice Recipes 1 long english cucumber 6 ribs celery handful of parsley handful of cilantro 1 lemon, peeled 6 green apples, cored 4 stalks kale 1 cup filtered water Whitney s Classic Juice: 1-2 Servings Directions: Run all ingredients through a juicer. Best to consume immediately, but you can also store contents in a glass jar until ready to drink. 4 oranges, peeled ½ lemon, peeled ½ lime, peeled 2 apples, cored 1 carrot Citrus Cocktail Juice: 1-2 Servings Directions: Run all ingredients through a juicer. Best to consume immediately, but you can also store contents in a glass jar until ready to drink. 6 oranges, peeled ½ inch piece of fresh ginger Orange Juice with a Twist: 1-2 Servings Directions: Run all ingredients through a juicer. Best to consume immediately, but you can also store contents in a glass jar until ready to drink.

8 Juice Recipes 1 lemon, peeled ¼ bulb fennel 2 green apples 2 large handfuls cilantro 1 cucumber 6 ribs celery Advanced Green Juice: 1-2 Servings Directions: Run all ingredients through a juicer. Best to consume immediately, but you can also store contents in a glass jar until ready to drink. 1 cucumber 5 ribs celery 1 handful cilantro 1 lime, peeled 2 handfuls spinach ½ pineapple, peeled Green Green Juice: 1-2 Servings Directions: Run all ingredients through a juicer. Best to consume immediately, but you can also store contents in a glass jar until ready to drink. 1 cucumber 1 bulb fennel 2-4 green apples, seeds removed 1 handful mint 1 lime, peeled Sweet Green Juice: 1-2 Servings Directions: Run all ingredients through a juicer and consume immediately.

9 Juice Recipes Veggie Cocktail: 1-2 Servings 1 small beet 1 carrot 2 ribs celery ½ cucumber 1 bell pepper 2 tomato 1 handful parsley 1 lemon, peeled Directions:Run all ingredients through a juicer. Best to consume immediately, but you can also store contents in a glass jar until ready to drink. 2 red beets 4 carrots 2 apples 1 lemon, peeled 1 orange, peeled small piece fresh ginger Purple Punch: 1-2 Servings Directions: Run all ingredients through a juicer. Best to consume immediately, but you can also store contents in a glass jar until ready to drink. ¼-½ large watermelon 1 lime, peeled Watermelon Slammer: 1-2 Servings Directions: Run all ingredients through a juicer. Best to consume immediately, but you can also store contents in a glass jar until ready to drink.

10 Juice Recipes Healing Cocktail: 1-2 Servings 1 cucumber 3 leaves kale 1 small beet 2 ribs celery 1 handful cilantro 1 handful parsley 1 lime, peeled Directions: Run all ingredients through a juicer. Best to consume immediately, but you can also store contents in a glass jar until ready to drink.

11 Smoothie Recipes Benefits of Smoothies Smoothies are one of the quickest vehicles we know of for a complete and nutrient dense meal. Smoothies can be considered pre-digested meals, because your blender has already started the breaking down process for you. Keep in mind that your body basically has to liquify everything you eat within the stomach before those foods can be passed along to the intestines where the actual nutrients can be absorbed and utilized by your body. The fact that the beginning stages of digestion are already done for you. This makes smoothies an ideal option if you are suffering from any digestive issues, are busy and on the go or are otherwise in a situation where you need a quick boost of energy. Smoothies will digest faster than a meal that you did not blend, which will give you a faster release of energy to power you through your day. Having a smoothie for breakfast is one of the best ways to wake up your digestive system after your nights rest and to ease the body into its digestive functions. Smoothies are also amazing because you can pack so many nutrient dense foods into one compact little meal. Having some fruit, some greens, a little plant based fat and then any other nutrient dense option you like will mean that you are getting a complete meal, brimming with vitamins, minerals, phytochemicals, enzymes, fibre, carbohydrates, fats and proteins all in one shot.

12 Smoothie Recipes 1 celery stalk, chopped (optional) 2 kale leaves 1 handful spinach Small handful of cilantro 1/4 lemon peeled 1 apple, cored 2 cups frozen pineapple 2+ cups water Detox Green Smoothie: 1-2 Servings Directions: Place all ingredients in a blender and blend until smooth. Enjoy! 1 cup frozen raspberries ½ cup frozen strawberries ½ cup fresh or frozen pineapple 1 cup coconut water 1-2 oranges, peeled Detox Red Smoothie: 1-2 Servings Directions: Place all ingredients in a blender and blend until smooth. Enjoy! ½ cucumber 1 rib celery ½ lemon peeled 2 ripe spotted bananas 2 cups frozen fruit of choice handful fresh mint leaves 2 cups spinach or other greens of choice Advanced Green Smoothie: 1-2 Servings Directions: Place all ingredients in a blender and blend until smooth. Enjoy!

13 Smoothie Recipes Pineapple Painkiller Smoothie: 1-2 Servings 2 cups frozen pineapple 1 cup frozen mango ¼ tsp turmeric powder or ¼ in fresh turmeric 1 cup packed kale 2 cup coconut water Directions: Place all ingredients in a blender and blend until smooth. Enjoy! 1 fresh or frozen banana 1 cup fresh or frozen pineapple 2 medjool dates, pitted 1 cup spinach 1 tbsp hemp seeds 1 cup almond milk Craving Buster Smoothie: 1-2 Servings Directions: Place all ingredients in a blender and blend until smooth. Enjoy! 2 peeled and frozen bananas 1 tbsp carob or cacao powder 1 tsp maca powder 6 pitted medjool dates 2 cups coconut water Chocolate Dream Smoothie: 1-2 Servings Directions: Place all ingredients in a blender and blend until smooth. Enjoy!

14 Smoothie Recipes 2 pears, core and stem removed 1 apple, core and stem removed 2 medjool dates, pitted 1 cup kale, stems removed 1 tsp cinnamon powder 1 handful cilantro 1 cup almond milk Apple Pear Detox Smoothie: 1-2 Servings Directions: Place all ingredients in a blender and blend until smooth. Enjoy! 2 cups fresh or frozen mango 1 cup green leaf lettuce 1 handful cilantro 1 handful parsley 1 inch piece ginger ½ lemon, peeled 1 cup coconut or regular water Heavy Metal Detox Smoothie: 1-2 Servings Directions: Place all ingredients in a blender and blend until smooth. Enjoy! Berrylicious Protein Smoothie: 1-2 Servings 1 fresh or frozen banana 1 cup fresh or frozen mixed berries 1 cup kale, stems removed 1 tbsp hemp seeds or 1 scoop plant based protein powder 1 cup almond milk Directions: Place all ingredients in a blender and blend until smooth. Enjoy!

15 Smoothie Recipes 1 cup fresh or frozen pineapple 1 cup fresh or frozen berries 1 cup spinach 1 tbsp chia seeds 1 cup coconut or regular water Green Fat Blasting Smoothie: 1-2 Servings Directions: Place all ingredients in a blender and blend until smooth. Enjoy!

16 Salads and Dressing Recipes Benefits of Salads and Homemade Dressings Homemade salad dressings are one of the best things you can do for your health and for your palate. Store bought dressings often contain several ingredients that you do not want to be putting into your body. Processed and rancid oils, high fructose corn syrup, tonnes of sodium, dairy ingredients, chemical stabilizers, chemical preservatives, chemicals flavour enhancers and a whole host of other nasty additives can be found in most dressings on the grocery store shelves. Even those dressings you purchase from artisan producers can be packed full of excess oils and fats that are not doing your body any favours. By making your dressings at home, you get to control the ingredients that go in, as well as the amount of the ingredients you put in. Also, when you make your dressings at home there is no need for any preservatives, stabilizers, emulsifiers, flavour enhancers, texture enhancers or any other chemicals. Homemade dressings are actually nutrient dense additions to your meals, instead of chemical laden antinutrients.

17 Salads and Dressing Recipes 1 head butter lettuce 1 red pepper, chopped 1 small cucumber 1-2 carrots 1 cup daikon or watermelon radish Dressing 2 tbsp raw almond butter 4 tbsp coconut water 1 lime, juiced ½ tsp paprika ½ tsp coriander salt and pepper to taste Detox Pad Thai: 1-2 Servings Directions: Chop and wash lettuce. Prepare other vegetables by cutting into various sizes. Combine dressing ingredients with a fork and pour over salad. 3 cups arugula 2 cups cauliflower 1 small-medium zucchini ½ yellow pepper 2 carrots 1 mango (for dressing) 1 tomato (for dressing) Spicy Fat Burning Salad: 1-2 Servings Directions: Wash arugula and place in a large bowl. Process cauliflower in a food processor until it becomes a rice like texture. Place cauliflower on top of arugula. Shred zucchini and carrots with a julienne slicer. Slice yellow pepper and place zucchini, carrots and pepper on top of cauliflower. Blend mango and tomato together to create a dressing. Pour dressing over salad.

18 Salads and Dressing Recipes 1 beet, shredded 1 carrot, shredded 1 apple shredded 2 cups green leaf lettuce, chopped 1 handful parsley, chopped 1 handful cilantro, chopped 1 lemon, juiced salt and pepper Liver Cleanser Salad: 1-2 Servings Directions: Place all ingredients in a bowl, toss and enjoy! 1 head romaine lettuce, chopped ¼ cup cashews, soaked 2 tbsp apple cider vinegar 2 tbsp hemp seeds 1 clove garlic, minced 1 tsp Chickpea Miso or Tamari 1 medjool date, pitted 2 tbsp nutritional yeast salt and pepper Clean Caesar Salad: 1-2 Servings Directions: Place chopped romaine lettuce in a bowl and set aside. Place remaining ingredients in a blender and blend until smooth. Taste for seasonings. Pour dressing over lettuce, toss and enjoy!

19 Salads and Dressing Recipes 1 head romaine lettuce ½ long english cucumber 2 zucchini other veggies of choice Sweet Mustard Salad: 1-2 Servings Dressing 1 tsp mustard seed (soaked in hot water for 10 minutes) 6 pitted medjool dates (soaked in hot water for 10 minutes) ½ mango squeeze of lemon ½ - 1 cup filtered water Directions: Wash and cut romaine lettuce. Chop or spirilize cucumber and zucchini. Blend dressing ingredients until smooth. Pour over salad and enjoy. 4 cups mixed baby greens 1 mango, diced ½ cup strawberries, chopped ¼ long english cucumber, chopped ½ cup blueberries Dressing 1 orange, juiced ½ lemon, juiced 1 tsp dijon mustard 1 tbsp raw tahini Rainbow Salad: 1-2 Servings Directions: Wash and cut salad ingredients. Place in a large bowl. Combine orange and lemon juice with dijon and tahini in a small dish with a fork. Pour over salad. Enjoy.

20 Salads and Dressing Recipes 2 cups spinach 1 carrot, shredded 1 cup cucumber, diced 1 rib celery, diced 1 tbsp pumpkin seeds Dressing 2 tbsp tahini 1 lemon, juiced 1 medjool date, pitted ½ inch piece of fresh ginger salt and pepper Green Garden Salad: 1-2 Servings Directions: Place salad ingredients in a bowl. Place dressing ingredients in a blender and blend until smooth. You may need to add a little water to get the blender going or to thin your dressing. Pour dressing over salad, toss and enjoy! 1 beet, shredded 2 cups arugula 1 avocado, diced 1 handful cilantro, chopped Heavy Metal Detox Salad: 1-2 Servings Dressing 1 lemon, juiced 1 orange, juiced 1 tbsp hemp or olive oil 2 tsp sweetener (maple syrup, coconut syrup, coconut sugar) 1 small clove garlic, grated fine salt and pepper Directions: Dressing ingredients in the bottom of a large bowl and whisk with a fork to combine. Place salad ingredients on top of dressing. Toss and enjoy!

21 Raw Meals Benefits of Raw Meals Raw foods are packed with vitamins, minerals, phytonutrients, antioxidants, fibre, water and a whole host of other essential nutrients. By consuming even just one of your daily meals in its raw state you will be giving your digestion a break from what can be the tough job of digesting heavy cooked foods. You will be supporting your body in its cleansing functions, hydrating your body, and helping to clean out your digestive system. Also remember that several vitamins, minerals, fats and antioxidants are damaged during the cooking process, so you will be increasing the nutrient content of your diet by adding raw foods to it. Raw foods can also be an amazing opportunity for you to cleanse your palate. What this means is that by increasing your intake of raw foods, you may find that you naturally lose your taste for heavily processed, heavily salted, overly sweet and otherwise unnatural foods and flavours. Basically you will be flipping a switch within your body that will allow you to naturally crave more nutrient dense raw foods. The more you eat them, the more you will crave them!

22 Raw Meals Steak 2 large portobello mushrooms 2 tsp balsamic vinegar 1 tsp coconut aminos 2 tsp extra virgin olive oil dash of black pepper garlic powder to taste onion powder to taste Gourmet Steak Dinner: 2 Servings Directions: Combine balsamic vinegar, coconut aminos, olive oil, and seasonings together in a bowl. Pour over 2 mushrooms and allow to marinate for a couples hours in the fridge. Warm mushrooms in 170F oven or 120F dehydrator until starting to wrinkle and warm. Serve with mashed cauliflower and salad of choice. Potato ½ head or 3 cups cauliflower florets ¼ cup pine nuts ¼ cup fresh lemon juice 2 cloves of garlic Dash of cold pressed olive oil Pinch of salt and pepper. Directions: Place all ingredients into food processor. Process for a couple minutes until all ingredients are mixed well. Enjoy.

23 Raw Meals Raw Detox Pizza: 1-2 Servings Base 2 large zucchini Tomato Sauce 1 tomato ½ red bell pepper 3 pieces sun-dried tomatoes, soaked in water 1 small clove garlic 2 medjool dates, pitted 1 tbsp apple cider vinegar pinch dried oregano 3 basil leaves salt and pepper Topping Ingredients : 1 tomato, sliced, chopped 1 cup spinach, chopped 2 tbsp nutritional yeast Directions: Slice zucchini on a diagonal into ¼ inch disks. Place tomato sauce ingredients in a blender and blend until smooth. Spoon a little tomato sauce onto each of your zucchini disks. Combine topping ingredients in a bowl and toss. Place a spoonful of topping onto each zucchini pizza and enjoy! *Can also dehydrate for up to 12 hours at 115F.

24 Raw Meals 2 collard leaves, stems removed 1 carrot, sliced into strips ½ beet, sliced into strips ¼ cucumber, sliced into strips 1 avocado, pit removed 1 lime, juiced 1 tsp cumin powder 1 tsp onion powder 1 tsp garlic powder 1 handful cilantro, chopped salt and pepper Collard Wraps: 1-2 Servings Directions: Place avocado flesh, lime juice, cumin powder, onion powder, garlic powder, cilantro salt and pepper in a bowl and mash with a fork until well combined. Place ½ of the guacamole on one side of each wrap. Divided veggie strips between two wraps, and place on top of the avocado mixture. Roll collard leaves like a burrito. Slice in half and enjoy!

25 Raw Meals Celery Root Alfredo Pasta: 2-3 Servings Pasta 1 large celery root (found in produce section), can also use zucchini if can not find celery root Alfredo Sauce 1 ½ cups cashews ½ cup pine nuts 1 lemon, juiced 1 clove garlic, chopped 1 tsp sea salt 3 Tbsp Olive Oil 3 Tbsp Nutritional Yeast 1 cup HOT water 1 Tbsp dried parsley (stirred in after blended) Directions: Spiralize your celery root or zucchini and squeeze half a lemon on top and set aside. Combine all alfredo ingredients (except parsley) in Vitamix or Blendtec. Stir in Parsley. Serve sauce over noodles. Raw Cream of Mushroom Soup: 1-2 Servings ½ cup cashews, soaked 1 cup mushrooms, chopped 2 scallions ½ tsp garlic powder ½ tsp onion powder 1 tbsp nutritional yeast 1 tbsp wheat-free tamari or 2 tsp chickpea miso 1 cup unsweetened almond milk salt and pepper Mushrooms for garnish, chopped Directions: Place all ingredients except for mushrooms for garnish in a blender and blend until smooth. Top with reserved mushrooms and enjoy!

26 Raw Meals Raw Noodle Bowl: 1-2 Servings 3 cups arugula 1 medium beet 1 medium zucchini 2 medium carrots 1 tart apple Sauce 1 tomato 6 salt free, oil free sun dried tomatoes (soaked in hot water for 10 minutes) 1 pitted medjool date ½ red bell pepper juice of half an orange few sprigs of fresh basil ½ cup chopped cauliflower 2 tsp raw tahini Directions: Place arugula in a large bowl. Spirilize the beet, zucchini, carrots and apple into same bowl. Blend dressing ingredients in a high speed blender until desired consistency. Pour over noodles and enjoy

27 Raw Meals Detox Raw Tacos: 1-2 Servings 6-8 leaves butter or iceberg or romaine lettuce 4 leaves cabbage ½ red pepper, sliced into strips 1 Cob ORGANIC Corn, cut off husk 1 Avocado Juice from ½ -1 Lime Salsa A few sun dried tomatoes (soaked if hard) ½ red pepper 1 small tomato ½ orange juiced 1 green onion 1 mango Directions: Fill lettuce and cabbage leaves with red pepper, corn, avocado and a little lime juice. Blend salsa ingredients to desired consistency and pour over the tacos. Gourmet Papaya Salad: 1-2 Servings 1 small green papaya, peeled and shredded ½ cup cherry tomatoes, chopped ¼ cup raw cashews, chopped ¼ cup green beans, chopped 2 limes, juiced 1 small clove garlic, minced 2 tbsp maple syrup or coconut sugar ½ small chili, finely diced (optional) 1 tbsp tamari or chickpea miso salt and pepper Directions: Place shredded papaya, chopped tomato, cashews and green beans in a bowl. Toss and set aside. In a small bowl, combine remaining ingredients and whisk with a fork until well combined. Pour dressing over papaya mixture. Massage with your hands for a minute or two. Enjoy!

28 Raw Meals 2 large carrots, chopped ½ cup sunflower seeds ¼ cup pumpkin seeds 2 tbsp chia seeds, ground ½ small purple onion, chopped 1 clove garlic, minced 1 lemon, juiced 1 sundried tomato, chopped 2 tbsp parsley salt and pepper 1 tomato, sliced 4 leaves lettuce Raw Veggie Finger Bites: Make 8-10 Finger Bites Directions: Place carrots, sunflower seeds, pumpkin seeds, ground chia seeds, onion, garlic, lemon juice, sundried tomato, parsley, salt and pepper in a food processor and run until mixture starts to emulsify and come together. Add ¼ cup water if mixture is not sticking together. Remove from food processor. Form into fingers and dehydrate for 8 hours at 120F (can also serve fresh if you do not have a dehydrator) Serve on lettuce and top with tomato slices.

29 Raw Meals Sunny Burgers: Makes 8 Burgers adapted from uncooking with raw rose Sun Burgers 1 cup sunflower seeds (to soak) 1 tsp sea salt 1/8 cayenne pepper 1 tsp poultry or all purpose seasoning 3 cups carrots cut into 2 chunks 1 tsp fresh parsley Directions: To serve: 8 romaine lettuce leaves Tomato slices Avocado Thin cucumber slices Sprouts and onion Dijon Mustard and raw ketchup Raw Ketchup 1 ½ cups of diced tomatoes 2 pitted medjool dates (do not soak) ½ teaspoon sea salt 1 tablespoon apple cider vinegar ½ cup sun dried tomatoes (do not soak) dash of water Directions:

30 Cooked Meals Benefits of Cooked Meals There are several benefits to eating nutrient dense cooked foods. Cooked foods can be very grounding, helping you to feel satisfied and nourished especially when you are transitioning to a more whole foods based diet. It is common for people to feel a little deprived when they begin cleaning up their diets, and cooked dishes can really come to the rescue in this way. Cooking some foods can actually make their nutrients more bio available for your body. Cooking tomatoes will help to make the lycopene they contain more usable for you body. Steaming dark leafy greens makes them easier to digest in general, and will help to remove some of the oxalates they contain which can cause troubles for some people. Having cooked foods in your diet if you are living in a place where it gets cold in the winter can also be very beneficial. These foods can serve to warm you up, and may even be more nutrient dense than some raw foods that have been shipped from far away places, or stored for long periods of time. There is absolutely room for cooked whole food meals in a healthy, balanced diet.

31 Cooked Meals Steak 1 head cabbage 2 large beets 2 tsp melted coconut oil sea salt and pepper to taste Beet and Cabbage Steaks: 2 Servings Directions: Cut cabbage and beets into large rounds. Brushed melted coconut oil over both sides and season with salt and pepper. Place steaks on cookies sheets lined with parchment paper. Bake at 375F for minutes. Serve with baked sweet potato and your favourite salad. Carrot Fries and Black Bean Carrot Burgers: 2 Servings 5-10 large carrots, cut into sticks 2 tsp extra virgin olive oil 1 tsp maple syrup 1 tsp dried dill 1 tsp lemon juice ¼ tsp dijon mustard 1 tsp balsamic vinegar sea salt and pepper to taste Directions: Wash, peel and cut carrots into stick. Place carrots in a bowl. Combine olive oil, maple syrup, dill, lemon, mustard, balsamic vinegar and salt and pepper together in a small dish. Pour mixture over fries and toss to coat. Bake carrots on a prepared baking sheet for 30 minutes at 375F. Serve with Black Bean Carrot Burgers.

32 Cooked Meals Black Bean Carrot Burgers: Makes 6 Burgers 1 ½ cups oats, ground down to a coarse flour 1 cup shredded carrots 15oz can or 1 ½ cups cooked black beans, mashed 1 tbsp almond butter sea salt and pepper to taste ½ tsp cumin powder 1 tsp no salt all purpose organic seasoning (kirkland brand) other seasoning of choice Directions: Combine ingredients in a large bowl. Mix well with your hands or a stand mixer. Form dough into patties and bake at 375F for minutes until cooked through. Serve on lettuce leaves with your carrot fries. Simple Sloppy Lentils: 4 Servings 4 cups cooked green lentils 2 fresh tomatoes 4 sun dried tomatoes 2 tbsp molasses dash black pepper ½ yellow onion 1 clove garlic, chopped 3 tbsp organic ketchup OR homemade ketchup Directions: Cook 2 cup dried lentils as directed on package. Blend tomatoes, dried tomatoes, molasses, pepper and onion garlic in a blender. Pour sauce over cooked lentils. Bring to a boil, then reduce heat and cook for 20 minutes on low. Serve on sprouted grain or gluten free bread with a big salad.

33 Cooked Meals 1 head of green cabbage, cut into pieces 2 cups uncooked quinoa, or white rice 2 stalks finely chopped celery 2 large carrots, chopped 1 jalapeno pepper finely, chopped 8 button mushrooms, chopped 2 stalks kale, chopped 1 small onion, diced Sea salt and pepper to taste Other seasonings of choice 1 can organic tomato juice Lazy Cabbage Rolls: 4 Servings Directions: Combine quinoa, veggies, seasoning and tomato juice together. Pour into a crock pot or prepared glass casserole dish. Put 1 layer of cabbage on bottom of dish. Add veggies. Top with another lay of cabbage. Add more tomato juice if needed. Bake at 350F, covered in the oven for 1 hour. Remove over, and bake for another minutes until grains and veggies are soft and sauce is mostly absorbed. 1 cup dry lentils 2 cups water or vegetable broth 1-2 cloves garlic, grated fine 1 nub ginger, grated fine 1 bunch swiss chard, chopped 1 avocado, diced sea salt and pepper Swiss Chard and Avocado Bowl: 2 Servings Directions: Place lentils and water or vegetable broth, garlic and ginger in a pot. Bring to a boil, then reduce the heat to medium low and allow to cook until lentils are fully tender and all the liquid has been absorbed. As soon as the lentils are cooked turn off the heat and add the chopped swiss chard. Stir your swiss chard into the warm lentils so that it wilts slightly. Add diced avocado, salt and pepper. Toss and enjoy!

34 Cooked Meals Simple Detox Stirfry: 2 Servings 1 cup dry quinoa 2 cups veggie broth 1 tbsp coconut oil 1 carrot, sliced 2 scallions, sliced 1 bell pepper, sliced 1 cup broccoli, sliced ½ cup peas 1 cup spinach 2 tbsp tamari 1 tbsp rice vinegar 1 tbsp maple syrup salt and pepper Directions: Place quinoa and veggie broth in a small pot. Bring to a boil then reduce heat to medium low and cook until quinoa is tender and all the liquid has been absorbed. Place tamari, rice vinegar, maple syrup, salt and pepper in a small dish and whisk to combine. Heat a medium pan over medium high heat. Add coconut oil to pan. Allow to heat for 10 seconds. Add veggies and cook for 1-2 minutes over medium heat. Add quinoa and tamari mixture. Cook for another 1-2 minutes. Remove from heat and enjoy! 1 cup pitted medjool dates 1 tbsp coconut oil 1 tbsp cacao few grains sea salt 1 tsp-1 tbsp pure maple syrup few drops vanilla or ¼ tsp vanilla powder Chocolate Frosting: Directions: Mix ingredients until smooth (magic bullet works well). Spread on top of brownies. Let cool in fridge for 30 minutes. Eat em up!

35 Cooked Meals 2 Large sweet potatoes, diced 1 cup cooked black beans 2 tomatoes, diced 1 bell pepper, diced ½ small onion, diced 2 cloves garlic, minced 1 cup veggie broth 2 tbsp nutritional yeast 1 tbsp chili powder salt and pepper Sweet Potato Black Bean Bake: 2 Servings Directions: Preheat your oven to 250 degrees. Place your diced sweet potatoes into a steaming basket and bring to a boil. Reduce to low heat and steam for 20 minutes, or until your potatoes are softened but not fully cooked through. While your potatoes are steaming, combine the rest of your ingredients in a pot. Bring up to a boil, then reduce heat to medium and simmer for minutes. Remove your bean mixture from the heat, and stir in your steamed sweet potatoes. Transfer your bean and sweet potato mixture to a lined baking dish. Bake in the oven for minutes, or until the potatoes are fully cooked through. Enjoy! Frosted Brownies: 8-10 Servings 1 cup walnut (unsoaked) 1 cup medjool dates (pitted unsoaked) 1/4 cup cocoa/cacao powder (you may use carob if you like) Directions: Place ingredients in food processor, and process until well blended. (should still be dry and chunky, blend about 1 minute). Press into 8X8 pan. Refrigerate until you can insert a knife and it isn't too sticky cut into little pieces

36 Cooked Meals 6 medjool dates, pitted 3 tbsp coconut flakes 1 tbsp pecans 1 lemon, juice and zest Lemon Pie Cookie Bites: 2-4 Servings Directions: Place all ingredients in a food processor and process until a ball forms. Remove mixture from food processor and shape into 1 inch balls. Enjoy! Watermelon Cake: 6 Servings 2 large slices of watermelon, at least 2 inches thick, peels removed 1 cup shredded coconut 4 medjool dates, pits removed ¼ cup coconut or almond milk 1 tsp vanilla powder or extract 1 cup fresh berries 1 kiwi, peeled and sliced 1 apple sliced fine Directions: Place shredded coconut, dates milk and vanilla in a blender and blend until smooth. Spread ¼ coconut mixture onto the top of the 1st watermelon slice. Place the second watermelon slice on top, and spread the remaining coconut mixture on the tops and sides. Decorate with berries, kiwi and apple slices. Enjoy!

37 Cooked Meals Kid Friendly Detox Recipes Popsicles 2 cups coconut water 1 cup frozen strawberries 1 cup frozen mangos 1 banana Directions: Blend ingredients in a blender until desired consistency. Pour into popsicle molds and freeze. 2 bananas, chopped into chunks 10 strawberries ½ pineapple, chopped into chunks Chocolate Sauce ½ cup pure maple syrup 1 tbsp cacao powder 1 tsp carob powder 1 tsp coconut oil Chocolate Dipped Fruit Fondue Directions: Wash and cut fruit. In a small magic bullet type blender, combine chocolate sauce ingredients. Blend until smooth. Pour sauce into a cute dish and serve with fruit.

38 Cooked Meals Oatmeal Cookies ¾ cup rolled oats 1 cup spelt flour ½ tsp baking soda ¼ tsp salt ¼ cup coconut oil, softened ¼ cup apple sauce or olive oil 1 teaspoon vanilla extract Directions: