Raw Is Sexy Spring Cleaning Detox

Transcription

1 1

2 Raw Is Sexy Spring Cleaning Detox 2

3 Welcome, Rawsome Friend! I am so excited that you are embarking on this amazing journey of change and embracing a healthy lifestyle. There is no one else in the world who is quite like you. You are unique. What works for you as an individual is unique to you and only you. That s why there is a meal plan for everyone! Whether it s 100% Raw, High Raw or a combination of the two, I want you to make this plan your own and make choices that work best for you. This plan is designed as a detox. We hear the word detox tossed around a lot, but think of it as pressing the reset button on your body. Winter is a challenging time for many with the cold weather and darker days. We have a tendency to carry winter weight or turn to food for comfort and warmth. Sometimes we over indulge throughout the holiday season. Now is the time to shake that off! Reset! Restart! RENEW! This is a cleansing plan that contains simple recipes entirely from nature. It s never easy the first week, but hang in there and after a few days you ll begin to feel energized, light and vibrant! The springtime, summertime version of you is knocking on your door! Let her/him OUT! You clean your home, your car, your closet it s time to spring-clean yourself! Let s get rawkin and do this together! 3

4 If you think a recipe involves too much prep or time, go ahead and make something else from the menu or add a simple salad. This menu isn t written in stone. It s a living tool for you. You can move things around, swap things out or make a substitution. What s important is that you are eating raw, vibrant, living foods. Thank You for making your health a priority! Together we can accomplish your goals and get you to discover the raw essence of your beautiful spirit! It s time to get Raw, Healthy and Sexy! Lauren DeYenno CEO, Raw Is Sexy Raw Chef, Certified in Plant Based Nutrition 4

5 During this detox we will stick to mainly fruits and veggies. You will want to avoid grains, breads, a lot of nuts, pastas and a lot of heavy cooked starchy vegetables (like potatoes). We are pressing the RESET button so we want the cleanest, freshest, most energizing, easily digested and assimilated foods from nature in our bodies! Things to remember: The meal plan for the week is a guide. You can switch things around to work for you! Make sure you are drinking your WATER! Make sure you are getting in some form of exercise for at least 20 minutes each day! Yes, walking DOES count! Just get up and move that amazing body of yours! Get outside and get some fresh air! If it s cold, just dress for the weather! Last but not least SLEEP! You need your rest. Your body needs to recharge! Hungry late at night? Have a glass of water and head to bed. Stick to juices, smoothies, salads, mono meals of fruit, mono meals of veggies, crunchy veggie snacks. If you need something warm, steamed veggies or veggie soup is a great option. Hot teas are wonderful. CREATE A VISION BOARD! Visualize yourself in your newly renewed body. How do you want to feel? What will you do with this new found energy and inner sunshine? 5

6 CREATE A VISION BOARD visualize yourself at the end of this period of renewal. Visualize your goals. See yourself in your new body! 6

7 Breakfast Snack 1 Lunch Snack 2 Dinner Notes Monday Smoothie or Juice Mono Meal of Fruit or Crunchy Veggies Large All Veggie Salad or All Veggie Wrap Fruit Smoothie or Juice Tuesday Smoothie or Juice Mono Meal of Fruit or Crunchy Veggies Large All Veggie Salad or All Veggie Wrap Fruit Your Choice! Wednesday Smoothie or Juice Mono Meal of Fruit or Crunchy Veggies Large All Veggie Salad or All Veggie Wrap Fruit Smoothie or Juice Thursday Smoothie or Juice Mono Meal of Fruit or Crunchy Veggies Large All Veggie Salad or All Veggie Wrap Fruit Your Choice! Friday Smoothie or Juice Mono Meal of Fruit or Crunchy Veggies Large All Veggie Salad or All Veggie Wrap Fruit Large Salad Saturday Smoothie or Juice Mono Meal of Fruit or Crunchy Veggies Large All Veggie Salad or All Veggie Wrap Fruit Smoothie or Juice Sunday Smoothie or Juice Mono Meal of Fruit or Crunchy Large All Veggie Salad or All Fruit Smoothie or Juice 7

8 WARM WATER WITH LEMON THE BEST WAY TO BEGIN YOUR DAY! Before anything else, start your day off with some warm lemon water! Juice of 1 or 2 lemons Warm Water Beginning your day with a big mug of warm water and lemon does several things. During the night while you are asleep your body is working hard to eliminate toxins from the day. When you wake in the morning, it s important to help move the toxins out of your body and eliminate them! Clean out your system! Then follow with your breakfast! Lemon juice is an amazing detoxifier. I like to think of it as soap for the inside of my body. It helps to cleanse the system and move everything along. 8

9 GREEN JUICE GREEN JUICE 2 large kale leaves 1 bunch of celery 2 green apples 1 lemon 2 inch piece of ginger Put the kale through the juicer first and then follow with the celery (this helps push the kale through). Juice the rest of the ingredients! 9

10 JUICES APPLE BEET BLAST 1 large red apple 5 or 6 large carrots 1 inch chunk of ginger 2-3 medium sized beets 1 large cucumber Make your juices special! Use a mason jar or a fancy martini glass! Add a garnish! 10

11 JUICES CARROT APPLE KALE 4-5 large carrots 1 bunch of kale 2 green apples 1 lemon APPLE CINNAMON GINGER 4-5 apples 1 inch chunk of ginger Juice apples and ginger and add cinnamon, nutmeg and allspice. Warm on stove if desired. PINEAPPLE BEET 1 cucumber 1 beet 1 cup of pineapple 11

12 SMOOTHIES SUNSHINE SMOOTHIE 2 ripe bananas 1.5 cups of frozen strawberries 1 avocado 1 tsp of almond butter Spring water or almond milk 3 medjool dates (pitted) Blend! 12

13 SMOOTHIES CREAMY GREEN DREAM 1 avocado 1 ripe banana 1 cup of baby spinach 1 cup of frozen pineapple 1 cup of hemp milk Spring water Blend! TROPICAL DREAM 2 ripe bananas 1 orange 1 cup frozen pineapple Hemp milk/spring water Blend! 13

14 MONO MEALS What are MONO MEALS? Raw Is Sexy Spring Cleaning Detox - Meal Plan Mono meals are when you eat just one type of food for an entire meal. Some examples of a mono meal would be: - Eating nothing but watermelon for breakfast. - Eating nothing but apples for lunch. - Eating nothing but mangoes for dinner. - Eating nothing but dates for a whole day. - Eating nothing but bananas for a whole week. The BENEFITS of eating mono meals are: -It s easy to digest -It s a very simple way to eat -It forces you to choose good quality organic foods -It is very easy to tell when you are full -You will appreciate food in it s simplest purest form. 14

15 MONO MEALS What are MONO MEALS? Mono meals are actually a frequent staple in my lifestyle since I ve been living high-raw for a long time now. When we first transition to raw foods, we usually want to make raw versions of our favorite old foods but that is looking at food from a skewed perspective. Food isn t naturally a fancy meal with 3 components on a plate but that is what we grew up with. Real food is eating apples from a tree. Having 3 bananas for lunch. Eating half a watermelon for breakfast. That s eating food in it s pure form. That is what we should be aspiring to the natural way of eating. We need to re-learn how to look at food and unlearn all of those not so great habits that we grew up with. This week I encourage you to try eating mono meals. It will make things simple and easy for you, and since it is the week before Christmas, it will also help you to eat light and cleanly before the holidays. Give it a shot! Raw Is Sexy Spring Cleaning Detox - Meal Plan 15

16 MONO MEALS Raw Is Sexy Spring Cleaning Detox - Meal Plan Keep meals simple with mono meals. Eat 1 type of food until you are satisfied and full. This could be 3 bananas. It could be 4 apples. It could be half of a watermelon. Listen to your intuition to know how much you need to feel full and satisfied. Eat slowly. Put your food on a pretty plate. Sit down. Take your time. Enjoy each bite. 16

17 BOWL OF FRESH FRUIT Raw Is Sexy Spring Cleaning Detox - Meal Plan This breakfast option is completely up to you to customize. I ve included photos below of some of my favorite fruit bowls that I ve made for breakfast. Some are a mix of fruits, some are a mix of fruits, nuts and avocado, and some I even sprinkle some hemp seed or cinnamon on. You can always add a spoonful of your favorite raw nut butter too! This is a bowl of chopped peaches, banana and avocado. I added a sprinkle of raw walnuts and cinnamon. It s delicious! 17

18 Breakfast can be so SIMPLE! Beginning your day with a smoothie or with a bowl of fresh fruit is such a delicious and easy way to start the day! 18

19 SNACK OPTIONS Dates stuffed with raw almond butter are one of my absolute favorite snacks! They give you a punch of energy when you need it and a feeling of satiety. The best part is that they taste INCREDIBLE! To recreate this picture on the left, use Medjool dates which are large and sweet, take the pits out, and use a spoon or a knife to add almond butter. Squeeze together and you are done! This is a great mid day snack, pre-workout snack or on the go snack! 19

20 CRUNCHY SNACK OPTIONS Baby carrots Sliced cucumbers with sea salt Celery Sticks Bell Peppers Raw cashews, raw almonds (you can put these in a baggie with nutritional yeast and sea salt and shake for a cheezy crunchy snack!) Have any of those with Raw Hummus, Raw Olive Seed Cheese, Guacamole, Salsa, Dijon Mustard, Sundried Tomato Cheeze Dip, a mix of balsamic and Dijon mustard Need a sweet crunchy snack? Grab an apple, or try eating frozen grapes or frozen pineapple! That always hits the spot. 20

21 RAW ZUCCHINI HUMMUS Hummus is one of my favorite dips. You can add it to everything, from salads to wraps to sandwiches OR just use it to dip your favorite veggies! 2 zucchini, chopped ½ cup lemon juice 1 tsp salt 1 ½ tsp cumin 1 cup raw tahini 4 tbsp olive oil ½ cup raw sesame seeds You can also add onions, jalapeno or bell peppers! 21

22 KALAMATA OLIVE CHEEZE SPREAD - NUT FREE! Recipe on the next page! 22

23 KALAMATA OLIVE CHEEZE SPREAD - RECIPE (yields 1 1/2 cups, or 6-8 servings feel free to double this recipe for a party!) 1 cup sunflower seeds, soaked (I place mine in a bowl, fill it with spring water and place it in the fridge for a few hours or overnight) juice of 1 lemon 1 tsp sea salt 1/2 cup water 1/2 cup of katamala olives 1. Place soaked seeds, salt, and lemon into the bowl of a food processor and blend until creamy! 2. With the motor running, drizzle 1/2 cup water into the food processor, so that the mixture becomes light and creamy. Do it slowly and use your judgement so that you don t make it watery! If it looks good, just stop adding water. 3. Add the katamala olives and blend until mixed throughout the cheeze. Add more olives if you wish it s all up to your personal tastes! 23

24 SOUP A fun easy way to make a healthy soup is to use the left over veggies from your juicer and add them to an organic veggie broth! I had made a green juice using kale, celery and ginger. So I took the veggies from my juicer after I had made my juice, and added them to a pot on the stove to warm with a box of organic veggie broth that I picked up from Trader Joe s. I also blended up some tomatoes, basil and sea salt and added that to the broth. It was super healthy and delicious! Feel free to add more veggies! 24

25 SOUP Raw Tomato Soup (with a kick!) Fun and Fabulous Party Idea: serve the tomato soup to guests using a tomato as the bowl! 4 large ripe tomatoes Basil leaves 1 clove of garlic 1 avocado 1 jalapeño Add water to reach desired consistency! Blend! Add sea salt and pepper to taste. 25

26 SALADS Use lots of colorful organic veggies! Add a healthy fat like avocado or olives! EASY SALAD DRESSINGS Squeeze lemon juice over your salad and add sea salt and dill. Squeeze an orange over your salad and drizzle some flax seed oil, raw hemp oil or extra virgin olive oil. Add a dash of sea salt and ground pepper. For an Asian flavor to a cabbage salad, add Nama Shoyu which is a raw, unpasteurized soy sauce. For a Raspberry vinaigrette, blend raspberries, apple cider vinegar, stevia and a high quality Dijon mustard together. 26

27 WRAPS Veggie wraps are an easy meal to make! De-stem the bottom of the collard leaf in the same way that you did for the banana sushi. Add your favorite veggies (or even use leftover salad!). Add a spoonful of guacamole, mustard, nama shoyu or salsa and ROLL! You can also use two collard leaves, overlapping the bottoms together, lay the veggies in the middle, fold the sides in like you would a burrito, and then roll it up. This makes a nice snug wrap! 27

28 WRAPS HUMMUS AVOCADO WRAPS Choose your greens for the wrap. Add avocado, tomato, lettuce, carrots and your favorite raw hummus. RAW TOMATO BASIL WRAP Using 2 collard green leaves, cabbage leaves or chard leaves: Layer spinach, basil, roma tomatoes, avocado, and sundried tomato. Season with oregano, sea salt and ground pepper. Wrap up and enjoy! SUNNY BANANA WRAP Collard Greens (for the wrap) Sliced banana Raw almond butter Sprinkle with sunflower seeds 28

29 RAW VEGGIE LASAGNA Raw Is Sexy Spring Cleaning Detox - Meal Plan During a cleanse you may find that you really crave something hearty and heavy. Veggie Lasagna is a safe choice to satisfy that craving. This is one of my favorite dishes to make. It lasts for several days and can feed multiple people! It s so delicious! 29

30 RAW VEGGIE LASAGNA -RECIPE I layered the bottom of the pan with thin slices of eggplant. Then we added some raw marinara (you can make your own or you can use an all natural organic marinara out of a jar it makes life easier). Then we added a layer of my Raw Sundried Tomato Ricotta Cheeze (made with soaked raw cashews, sundried tomatoes, lemon juice, sea salt and dill *INSTRUCTIONS ON NEXT PAGE*) Then we added a layer of spinach Then a layer of cucumber and cherry tomatoes Then a layer of marinara Then a layer of my ricotta cheeze Then a layer of spinach Then a layer of zucchini pasta which is just spiralized zucchini Then a layer of eggplant Then a layer of marinara again Then a layer of spinach Then the pea shoots Then cherry tomatoes and avocado 30

31 RAW VEGGIE LASAGNA (continued) ***INSTRUCTIONS FOR Raw Sundried Tomato Ricotta Cheeze: Soak 8 ounces of raw cashews and one cup of sundried tomatoes in a bowl overnight (or for at least 5 hours) Drain 95% of the water out of the bowl after soaking is completed. Toss cashews and now-reconstituted sundried tomatoes into food processor with the S- blade. Pulse until mixed and then blend continuously. Add in juice of half a lemon and some sea salt. Blend again. Continue to add sea salt until it reaches the level of taste that you like the lemon juice and sea salt are what turn this into that cheezy taste. Add more sundried tomatoes if you feel it is necessary. Add dill (if you wish) to taste. Blend until all is mixed and has reached the desired cheesy consistency that you like. That s all there is too it! Note you can SKIP the sundried tomatoes if you wish and the cheeze will have much more of a ranch-ricotta-dill flavor which is excellent as well. 31

32 DESSERT BANANA ICE CREAM This is a chocolate cherry version that I did! I added cherries and raw cacao to the frozen bananas and it came out beautifully! See the how-to for banana ice cream on the next page! 32

33 DESSERT BANANA ICE CREAM 1. Chop and freeze RIPE bananas for 6 hours or overnight. (bananas should be so ripe that they have brown spots on the peels!) 2. PULSE and Blend in a food processor until ice cream consistency forms. This will take a few minutes. Do not add water. It will eventually turn into an ice cream consistency! You could add a bit of agave to make it extra sweet, but that is optional. 33

34 DESSERT BANANA ICE CREAM 3. Options add frozen berries, add raw chocolate, add cinnamon, add whatever flavor you would like it to be! 4. ENJOY! 34

35 PLANT BASED COOKED IDEAS If you feel that you need something warm or cooked, make a large dish of steamed or roasted veggies. Try to stick to mostly green veggies like broccoli, asparagus, cabbage, brussel sprouts, etc. 35

36 Remember that you want to have a healthy LIFE and LIFESTYLE! This isn t just about eating real, natural foods. Don t forget to drink your water, get your rest, be active, put your feet in the grass and feel the sunshine on your face! Get out in the fresh air! Your body and soul will thank you! XOXO - Lauren 36

37 37