be healthy 7-day detox

Transcription

1 be healthy 7-day detox wholefoods Healthy Whole Foods

2 disclaimer & copyright The responsibility for the consequences of your use of any suggestion or procedure described hereafter lies not with the authors, publisher or distributors of this book. This book is not intended as medical or health advice. We recommend consulting with a licensed health professional before changing your diet. Except for personal use, no part of this publication may be reproduced or distributed, in any form or by any means, electronic, mechanical, photocopying, or otherwise, without prior written permission from the publisher. If you enjoy the information in this program, we would like to encourage you to show your support by sharing your testimonial with us, sharing our website with your friends and family, or supporting our continued work by considering our other programs and products. Copyright 2015 Tera Warner All rights reserved. Published By: Tera Warner s Body Enlightenment Inc. CP CSP Victoria Saint Lambert, QC J4P 3S8 2

3 foreword Welcome frisky critter and upstream swimmer. You re here venturing forth on a veggie-laden path to wellness. To proceed you must be able to think for yourself, let go of the millions of advertisements that have etched themselves across your mind and come back to good ol common sense. You already know everything you need to know to thrive and be well. We re just here to remind you, hold your hand as you rediscover how easy it is to prioritize your self-care and finally start loving yourself. The greatest acts of courage do not require shields, swords or armour. No amount of tanks or bullets or bulldozers will ever be stronger than the integrity you will create with yourself when you finally start to choose the foods, people and experiences that lift you higher. This is your body. This is your life. You have the right to thrive and we re here to help you make it happen. One parsley sprig at a time. In love and enlightenment, be healthy 7-day detox wholefoods 3

4 sample menu planner Healthy Whole Foods: Monday Tuesday Wed. Thursday Friday Saturday Sunday Breakfast Strawberry Protein Smoothie Carob, Hazelnut Chia Pudding Green Orchard Creamy Smoothie Strawberry-Goji Smoothie Carrot- Orange Smoothie Easiest Porridge Ever Lunch Cauliflower Salad with Pine Nuts and Currants Quinoa and Greens Chickpea Hummus with Crudité Collard Salad Colourful Parsnip Rice Dill Paté Lettuce Wraps Hijiki- Arame Salad Dinner Zucchini Noodles with Alfredo Sauce Nori Rolls Ratatouille with Brown Rice Zucchini Watercress Soup Coconut Red Pepper Curry Soup and Amazing Tuna Paté Home Sweet Potato Fries with Guacamole (or root fries) with Romaine and Herbs Salad with Tahini Dressing Your favorite recipe to celebrate your 7 day Ride! We have taken the calculating and indecision out of this for you and made up the shopping lists for this menu plan, so grab a few bags and head over to the market and grocery store! The quantities in the shopping guide refer to the recipes in this menu 4

5 shopping guide Fresh Fruit: Apples: 3-5 medium Kiwi: 2-3 Bananas: 8 Oranges: 2 medium Cherries: 3 cups (frozen or fresh) Lemons: 4 or more Limes: 2-3 medium Pineapple: 1 small one Raspberries: can replace cherries in the smoothie recipes Strawberries: 9 cups (frozen or fresh) Pears: 8 The quantities in this shopping guide refer to the recipes on the sample menu planner. When making dishes with the general recipes, make sure to double check the quantities. be healthy 7-day detox wholefoods 5

6 shopping guide Leafy Greens (bunches): Basil: medium handful Watercress: 1 bunch Dill: 1 bunch Green leaf lettuce: 1 medium Romaine: 1-2 medium heads Spinach: 5 cups Collard: 1 bunch Arugula: 1 small bunch Leafy greens: 2-4 cups Parsley: 2 small bunches Baby Book Choy: 1 small bunch Sprouts: sunflower, buckwheat, daikon, radish Cilantro: 1 big bunch The quantities in this shopping guide refer to the recipes on the sample menu planner. When making dishes with the general recipes, make sure to double check the quantities. Note: Bunches will be various sizes (herbs like mint or basil will come in a smaller bunch especially). The amount to use is an approximation. If a recipe appears too green for your taste, start with less greens and taste as you go! 6

7 shopping guide Veggies: Avocado: 3 Red cabbage: 1 small head Carrots: medium to big bunch Orange bell pepper: 2 medium Cauliflower: 1 medium Red onion: 3 medium Celery: 1 small bunch Cherry tomatoes: 2 cups Cucumber: 3 mediums Red bell pepper: 6-7 medium ones Shallots/scallions: small pkg Shitake mushrooms: 1 cup Daikon: 1 medium Snap peas: 2 cups Eggplant: 1 medium Snow peas: 2 cups Garlic: 1 medium bulb Sweet Potatoes: 4-6 medium Ginger: small piece Tomatoes: 5-6 medium Green onion: 1 small bunch Yellow pepper: 2 medium Jicama: 1 medium Zucchini: 14 (medium) Parsnip: small bunch (3 cups worth) The quantities in this shopping guide refer to the recipes on the sample menu planner. When making dishes with the general recipes, make sure to double check the quantities. be healthy 7-day detox wholefoods 7

8 shopping guide Grains, Nuts and Seeds: Almonds and almond butter Brown rice Macadamia nuts: 2 cups Pine nuts: 1/3 cup or more Cashews Pumpkin seeds Chia seeds (white or black) Hazelnuts: 1 cup Hemp seeds Quinoa Sunflower seeds: 1 1/2 cups Walnuts: 1 cup approximately 8

9 shopping guide Other Ingredients to have: Agave Cooked chick peas: 2 cups Arame or Hijiki Cumin powder Apple cider vinegar Curry powder Black pepper Currants and raisins Brown rice noodles: 1-2 pkgs Carob powder (raw or roasted) Dill seeds Dates: 8 (soft ones) Cayenne powder Dried basil Celery powder/salt Dried coconut flakes Cinnamon Dried currants or raisins Coconut butter Dried dulse flakes Coconut oil Dried oregano be healthy 7-day detox wholefoods 9

10 shopping guide Other Ingredients to have: Dried thyme Dried rosemary Flax oil Miso (white or chickpea) Nama Shoyu/ Braggs or Tamari Nori sheets (raw or roasted) Goji berries Nutmeg Ground coriander Nutritional yeast Himalayan Salt Olive oil Honey (preferably raw) Paprika Kelp noodles: 1-3 pkg Pumpkin pie spice Kelp powder/granules 10

11 table of contents 03 Foreword 04 Sample menu planner 05 Shopping guide healthy whole foods recipes 13 Tuna Plate 14 Carob-Hazelnut Chia Pudding 15 Carrot-Orange Smoothie 16 Cauliflower Salad with Pinenuts and Currants 17 Chickpea Hummus & Crudites 18 Creamy Smoothie 19 Coconut Red-Pepper Curry Soup 20 Collard Salad 21 Colourful Parsnip Rice 22 Dill Pate Lettuce Wraps 23 Easiest Porridge Ever 23 Green Orchard Smoothie 24 Hikiji/Arame Seaweed Salad 25 Home Sweet Potato Fries with Guacamole and Green Salad 26 Nori Rolls 27 Quinoa & Greens* 28 Ratatouille with Brown Rice or Rice Noodles 29 Romaine and Herbs Salad with Tahini Dressing 30 Strawberry-Goji Smoothie 30 Strawberry Protein Smoothie 31 Zucchini Noodles with Alfredo Sauce 33 Zucchini Watercress Soup be healthy 7-day detox wholefoods 11

12 recipes 12

13 Tuna Pate 1 cup sunflower seeds, soaked for about 8-12hrs 1 cup walnuts, soaked for about 8-12 hrs 4 or more Tbsp lemon juice, to taste 1 Tbsp dulse flakes 1/2 tsp. Kelp granules 1 Tbsp Tamari 1. In a food processor, blend seeds, nuts, lemon juice, garlic, dulse, kelp, and tamari. 2. Keep blending until the pate is very smooth. 3. If needed add a little bit of water or extra lemon juice. 4. Transfer to bowl and add: 1 tsp apple cider vinegar 1/2 tsp dried dill weed 1 large carrot, finely grated 1/2 cup finely chopped scallions 1/2 cup finely chopped celery 1/4 cup fresh dill, chopped 1/4 cup fresh parsley, chopped be healthy 7-day detox wholefoods 13

14 Carob-Hazelnut Chia Pudding 1 cup raw hazelnuts, soaked for about 8hrs (or any other nut of your choice) 3 cups water 1/2 cup raw carob powder 1/4 cup raw honey, coconut nectar, agave, maple or soft pitted dates 1/2 vanilla bean or 1-2 tsp pure vanilla extract pinch Himalayan crystal salt or Celtic sea salt 1/2 cup chia seeds, black or white 1. Blend the hazelnuts with 3 cups water. Strain the liquid through a nut milk bag. 2. Blend the hazelnut milk with the carob powder, raw honey or sweetener of choice, vanilla and salt. 3. Pour in a big bowl. 4. Slowly add the chia seeds, stirring with a whisk. 5. Let stand for about 10 minutes, stirring occasionally and refrigerate. 6. Best to refrigerate overnight but can be eaten after sitting 20 minutes in the fridge or on your counter. 14

15 Carrot-Orange Smoothie 2 cups fresh carrot juice 3 large navel oranges, peeled and seeded 1 Tbsp lemon juice 1/2 cup pure water 1/2 cup ice 1/2 cup macadamia nuts, soaked about 4 hrs (or any other nut of your choice) 1 tsp pumpkin pie spices 1. Blend until smooth and creamy. be healthy 7-day detox wholefoods 15

16 Cauliflower Salad with Pinenuts and Currants 1 medium head of cauliflower, cut into 2-inch pieces 1 cup minced cilantro 1/3 cup minced parsley 1/3 cup pine nuts, soaked 2 hrs and well dried 1/4 cup minced red onion or 4 green onions, finely chopped 1/4 cup dried currants or raisins (or dried figs but finely chopped) 2-3 Tbsp lemon juice 2 Tbsp orange juice 2 Tbsp extra virgin olive oil 1 tsp ground coriander few pinches of ground cinnamon 1/2 tsp Himalayan crystal or Celtic sea salt black pepper or cayenne to taste (optional) 1. Using your processor fitted with the S -blade, pulse the cauliflower in 1-2 batches until ice-like consistency. 2. Make sure not to over-process it. 3. Transfer to a large bowl and add the other ingredients. 4. Toss to combine, adjust seasonings to taste and serve. 16

17 Chickpea Hummus & Crudites 2 cups cooked chickpeas 1 lemon, juiced 3-4 Tbsp raw tahini 1 clove garlic, chopped 1/4 cup extra virgin olive oil 2 to 4 Tbsp water 1 tsp ground cumin 1/2 tsp ground coriander Himalayan salt or Celtic sea salt Freshly ground black pepper 1. In a food processor fitted with the S blade, combine the chickpeas, lemon juice, tahini, garlic, cumin and coriander. 2. With the machine running, add 1/4 cup olive oil and water, a little at a time, until a smooth creamy consistency. 3. Season with salt to taste and adjust other seasonings as needed. be healthy 7-day detox wholefoods 17

18 Creamy Smoothie 4 cups almond milk 4 large ripe pears, chopped 3 cups frozen cherries 4 large soft dates, pitted or other raw sweetener of choice (optional) 1 Tbsp chia seeds 1 Tbsp spirulina 1. Blend and enjoy! 18

19 Coconut Red-Pepper Curry Soup 4 red peppers, cored, seeded and chopped 1/2 cup sun-dried tomatoes, soaked until soft 4 Tbsp coconut butter, gently melted 2 cups water, to taste 2 Tbsp lemon/lime juice or to taste 1 clove garlic, chopped 1 tsp finely grated ginger 1-3 tsp curry powder, to taste 1 Tbsp sweet white miso or chickpea miso 1/2 tsp kelp granules 1/4 cup cilantro leaves, finely chopped 1. In a high-speed blender add all ingredients except the cilantro and blend until smooth. 2. Adjust seasonings to taste. 3. Serve and top each bowl with chopped cilantro. be healthy 7-day detox wholefoods 19

20 Collard Salad For the Salad: 1 large bunch of collard greens or 2 smaller ones, stalks removed 1 cup of sweet cherry or grape tomatoes, halved 1 jicama, peeled and diced small 1/4 cup fresh basil, finely chopped (see note below) For the Dressing: 1-2 Tbsp raw tahini 1/2 cup cherry tomatoes 1/4 cup hemp oil or flax oil 1 small garlic clove or shallot, chopped 2 Tbsp lemon juice 1/2 tsp Himalayan or Celtic sea salt 1 Tbsp raw, unfiltered apple cider vinegar 1. Start by making the dressing. 2. Add all the ingredients to your blender and blend until smooth. 3. Adjust seasonings if necessary. 4. Stacking 2 or 3 leaves at the time, roll up the collard leaves the long way, making a thick cigar-shaped roll. 5. Cut as thinly as possible across the greens, and slice them very thinly, making thin ribbons ( chiffonade ). 6. Transfer to a large salad bowl and drizzle the dressing on top. 7. Massage gently with your hands to start breaking down the fibers. 8. At this point you may want to let the collards marinate for about 30 minutes (or longer) at room temperature, this step will further soften them up. 9. Then add the remaining ingredients and toss well to combine. Note: instead of being chopped into the salad the basil can be added to the dressing and pulsed in once the texture is completely smooth. 20

21 Colourful Parsnip Rice 3 cups peeled and chopped parsnip 1/4 cup macadamia nuts (or pine nuts), soaked 2 hrs, rinsed and drained 1 red bell pepper, finely diced 1 yellow or orange bell pepper, finely diced 1 handful spinach leaves, finely chopped 2 scallions, finely chopped 1/2 cup chopped cilantro or other fresh herb of choice 2 Tbsp macadamia oil or extra virgin olive oil 1 Tbsp lime juice, more to taste 1/4 to 1/2 tsp ground turmeric 1/4 tsp Himalayan salt or Celtic sea salt, more to taste kelp granules to taste Cayenne pepper to taste Optional: 1/4 cup raisins, soaked for 10 minutes in pure warm water and drained 1. In a food processor with the S blade process the parsnip and macadamia nuts until rice-like texture. 2. Add all remaining ingredients and toss well. 3. Adjust seasonings to taste. be healthy 7-day detox wholefoods 21

22 Dill Pate Lettuce Wraps For the Dill Pate: 1/2 cup hemp seeds 2 scallions, chopped 1 cup sunflower seeds, soaked for 8 hours 1 bunch of dill 1/2 cup chopped celery 1/2 to 1 tsp Himalayan salt or Celtic sea salt 1/2 cup grated carrot 2 Tbsp lemon juice, more to taste 1. In a food processor fitted with the S blade, add all ingredients and process until you get a smooth texture. 2. Make sure to scrape the sides of the bowl regularly. 3. Adjust seasonings if necessary. Vegetables: Butter or Boston lettuce leaves Sprouts of choice: alfalfa, broccoli, red clover, pea shoots, sunflower greens Red and yellow bell pepper cut into long strips Cucumber cut into long strips 1. To make a wrap, take a lettuce leaf, spread some dill pate and arrange all the vegetables on top. 2. Roll tightly and enjoy! 22

23 Easiest Porridge Ever 1-2 apples 2 very ripe bananas or pears 1 tsp cinnamon 2 tsp almond butter 1. Peel, core and cut apples into small pieces. 2. Place it in food processor and add cut up bananas. 3. Sprinkle cinnamon; add almond butter and chop/pulse in food processor with S-blade until it resembles a porridge consistency. 4. Serve it with raisins, sprinkle coconut flakes on it or add chopped nuts on top. Green Orchard Smoothie 4 ripe pears, peeled and cored 3 large ripe bananas 2 cups chopped pineapple 2 ripe kiwis 4 packed cups spinach 1 cup parsley Water 1. Blend all ingredients together with enough water to reach desired consistency. be healthy 7-day detox wholefoods 23

24 Hijiki/Arame Seaweed Salad 1 cup hijiki or arame, soaked 15 min in 3-4 cups pure water 1 cup julienned (long thin strips) cucumber 1 cup julienned (long thin strips) carrot 1/2 cup julienned (long thin strips) daikon 3 scallions, finely chopped 2 Tbsp hemp or flax oil (or olive oil) 2 Tbsp raw, unfiltered apple cider vinegar 1 Tbsp lemon juice 1 Tbsp tamari 1 Tbsp raw honey, or maple syrup 1 tsp ginger juice (first grate some ginger and squeeze juice out with your hands) 1 Tbsp white sesame seeds to garnish 1. Strain the hijiki! arame in a colander, making sure to remove any water. 2. Whisk in a small bowl the oil, lemon juice, apple cider vinegar, tamari, honey and ginger. 3. Set aside. 4. Transfer the seaweed to a large bowl. 5. Add the vegetables as well as the dressing just made. 6. Toss to combine, adjust seasonings if needed and garnish with sesame seeds. Note: instead of doing julienne you can use your «Spirooli» vegetable slicer to make spaghettishaped carrot, cucumber and daikon and cut them in 1.5-inch long pieces. 24

25 Home Sweet Potato Fries with Guacamole and Green Salad Ingredients Fries: 4-6 medium sweet potatoes Coconut oil (melted) to coat potatoes Sprinkle of sea salt Ingredients Guacamole: 2 avocados 1 tsp apple cider vinegar pinch of turmeric Mash all ingredients in a bowl. Can add in chopped up scallions or cherry tomatoes. 1. Peel and cut sweet potatoes to julienne. 2. Sprinkle potatoes with coconut oil and some sea salt and bake in the oven on a baking sheet until well cooked (around 1 hour at 425 F). 3. Fries are done when the ends of the julienne start to turn black and you can smell the sweet smell of potatoes. be healthy 7-day detox wholefoods 25

26 Nori Rolls 4 to 8 sheets raw/untoasted nori 1 red bell pepper cut in long thin strips 1 cucumber cut in long thin strips 1/2 cup finely shredded purple cabbage 1 heaping cup sunflower sprouts or other sprout of choice 1 ripe avocado, sliced (optional) Other vegetables options: 2 green onions thinly sliced, shiitake mushrooms (marinated in 2 Tbsp tamari and 2 Tbsp extra virgin olive oil for 30 minutes and drained well), grated carrots etc. 1. Place nori sheet on a bamboo-rolling mat and layout your vegetables on top (do not cover the sheet completely, leave the top 1/3rd empty). 2. Start rolling your nori sheet while holding all the vegetables in the bottom. 3. It will get easier as you get closer to the top of your sheet. 4. Lightly moisten the top of the nori sheet with some cold water, this will create a seal and will keep all the veggies snug inside. 5. Once you have rolled all your rolls you can cut them up into bite-size nori rolls or eat them as is. 6. Use your favourite dipping sauce or make your own. 7. Gluten-free tamari is a great alternative to commercial soy sauce, which is always made by using wheat. 26

27 Quinoa & Greens* 1 cup of soaked quinoa (sprouting is optional but enhances the nutrition) 1/2 cup vegetable stock 1 1/2 cups chopped leafy greens of your choice; can be combination 2-3 Tbsp shaved or diced red or yellow onion 1/2 tsp turmeric or curry powder (these are optional and can be substituted with any seasoning you like or omitted completely) Salt to taste Optional: add some halved cherry or grape tomatoes 1. Soak quinoa overnight or for at least 6 hrs. 2. Rinse. 3. Place in a saucepan with vegetable stock, seasonings, and onions (you can also use plain water) cover and steam for 5-10 minutes until soft. 4. Turn off the heat and gently stir in greens, letting them wilt but not overcook, and serve. *Recipe by Linda Joy Rose, PhD (Raw Fusion Recipes: Better Living Trough Living Foods) be healthy 7-day detox wholefoods 27

28 Ratatouille with Brown Rice or Rice Noodles 1 small eggplant 2-3 tomatoes 2 zucchinis 1 Tbsp dried rosemary 1 Tbsp dried thyme 1 Tbsp dried basil small red onion 1-2 cloves of garlic salt to taste 1. Peel and cut up eggplant and zucchinis. Wash and chop tomatoes. 2. Mix the first 3 ingredients together in a baking dish and add minced garlic, dried herbs and chopped up onion together with a bit of salt. 3. Bake at 375 F for about 1 hour or until veggies are tender and tomatoes have become soft and created a sauce. 4. Check on your dish from time to time and stir veggies around with a wooden spoon. 5. Serve over brown rice or brown rice spaghetti noodles with a simple green salad. 28

29 Romaine and Herbs Salad with Tahini Dressing For the Salad 1 head of romaine, chopped 1/2 cup fresh dill, finely chopped 1/2 cup fresh parsley, finely chopped 2 tablespoons fresh tarragon, finely chopped 1 bunch chives 1/2 cup arame seaweed, soaked in 2 cups water for minutes, drained and well dried For the Dressing 2-3 juicy tomatoes 2 tablespoons lime or lemon juice 1/4 cup fresh orange juice 1/4 cup raw tahini. 2 tablespoons sweet white miso 1 teaspoon minced garlic (optional) 1. Blend all ingredients together until creamy. 2. If you need more liquid you may choose to add more tomatoes or orange juice or lime/lemon juice or water. 3. If too thin add tahini. 4. Make it your own! be healthy 7-day detox wholefoods 29

30 Strawberry-Goji Smoothie Z Z 3 cups almond milk (1 cup almonds soaked overnight, blended with 3 cups water and strained through a nut milk bag) 3 cups strawberries, fresh or frozen 1/2 cup goji berries, soaked for at least 30 minutes in 3/4 cup water If you would like your smoothie extra sweet, try adding: 3-4 large soft dates, raw honey or a few drops of stevia 1. Blend everything including the water that the goji berries soaked in. Strawberry Protein Smoothie 6 cups strawberries 4 large ripe bananas 1/2 cup hemp seeds 2 cups water 1. Blend all the ingredients until smooth. 30

31 Zucchini Noodles with Alfredo Sauce For the noodles: 4 large zucchinis spiralised into spaghetti with the spirooli, or use a peeler to make fettuccine) 1/2 tsp Himalayan salt or Celtic sea salt 1. Add salt to the spiralized zucchini, gently toss and let it drain over a bowl to release some of the moisture. 2. Pat dry with paper towels. 3. If you omit this step the dish may become too watery once the red sauce has been added. For the veggies: 1 carrot, cut into thin julienne or shredded 1 cup sliced sugar snap peas or snow peas 1 red bell pepper, cut into thin julienne Handful of basil leaves be healthy 7-day detox wholefoods 31

32 Zucchini Noodles with Alfredo Sauce (continued) For the Alfredo sauce: 1/2 cup macadamia nuts, soaked for 2-4 hrs 4 hrs (or cashews, soaked for 2-4 hrs) 1/2 cup sunflower seeds, soaked for 8 hrs (or cashews, soaked for 2-4 hrs) 1 small clove garlic, chopped 1 shallot or 2 scallions, chopped 1/2 cup pure water 2-4 Tbsp lemon juice, to taste 2-3 Tbsp nutritional yeast 1 Tbsp sweet white miso or chickpea miso 1/4 to 1/2 tsp Himalayan salt or Celtic sea salt, to taste freshly cracked black pepper to taste Pinch of nutmeg 1. Blend all ingredients in a high-speed blender until smooth. 2. Adjust seasonings to taste and pour over zucchini pasta. 3. Add veggies. 4. Toss to combine and serve. 5. Kelp noodles can be used for the zucchini. 6. Make sure to massage them with 1/2 of the sauce and let them sit for 20 minutes before adding the vegetables and the remaining 1/2 of the sauce. 32

33 Zucchini Watercress Soup 1 medium onion chopped 1 bunch of watercress 2 medium zucchinis peeled and cubed 1 cube vegetable broth Few sprigs of parsley (up to 1/2 bunch) Salt (optional) Hot sauce (optional) 1. Saute onion in just a bit of water until it turns transparent. 2. Add peeled and cubed zucchini and cook them with the onions for a few minutes. 3. Add well-rinsed watercress, parsley and add just enough water to cover the vegetables in your pot. 4. Add vegetable broth cube and bring it to a boil. 5. Simmer soup until zucchinis and watercress become tender, for about 10 minutes. 6. Transfer soup to a blender or puree in your cooking pot with a hand held mixer. 7. Serve it at room temperature and add a few drops of hot sauce if you would like. be healthy 7-day detox wholefoods 33

34 The spirit cannot endure the body when overfed

35 But if underfed, the body cannot endure the spirit. St Frances de Sales be healthy 7-day detox wholefoods 35