FALL CLEANSE RECIPES

Transcription

1 FALL CLEANSE RECIPES

2 RECIPES JUICES 2 Sweet Sunshine 6 Carrot Blessings 6 Detox Baby 6 Beet Zing 7 Liver Love 7 Constipation Station 7 Antioxidant Supreme 7 Gallbladder Flush 8 SMOOTHIES 8 Green Magic 9 Pumpkin Spice 9 Kale is Queen 9 Detox Madness 10 Banana Cream 10 Chocolate Fantasy 10 Kefir Apple Spice 10 Carrot & Kale Delight 11 Simple Wellness 11 Spiced Apple Smoothie 11 BREAKFASTS 12 Apple Chia Seed Pudding 12 Pumpkin Chia Seed Pudding 12

3 Grain-free Porridge 13 Raw Veggie "Cereal" 13 PROTEIN BALLS 14 Coconut Balls 14 Pumpkin Spice Protein Balls 14 Tahini Power 15 Peppermint Madness 15 Chocolate Sunbutter Protein Balls 15 DIPS 16 Guacamole 16 Rosemary Garlic Bean Free Hummus 17 Veggie Pâté 17 Detox Pesto 18 Raw Pumpkin Seed Pâté 18 SNACKS 16 Sunflower Seed Herb Crackers 19 Sweet Potato Chips 20 Crunchy Kale Chips 20 Curry Garlic Carrot Fries 21 Apple Sunbutter Sandwiches 22 Roasted Pumpkin Seeds 22 SALADS & WRAPS 23 Spinach Salad 24 Mixed Greens with Apple Salad 24

4 Roasted Root Vegetable Salad 24 Massaged Kale with Fennel and Pine Nuts 25 Zucchini Spiral Salad with Fennel 26 Watercress with Purple Cabbage 26 Thai Kale Salad 27 Chicken Salad 27 DRESSINGS 28 Raw Apple Cider Vinegar Dressing 28 Lemon Basil Vinaigrette 28 Tahini Dressing 29 Sunbutter Dressing 29 RAW SOUPS 29 Sweet Potato Cumin Soup 30 Avocado Soup 30 Carrot Spice 30 WARM SOUPS 31 Lemon Cumin Zucchini Soup 31 Italian Vegetable Stew 32 Butternut Pumpkin Sage Soup 33 Creamy Garlic Rosemary Cauliflower Soup 33 Miso Soup 34 Mung Bean Soup 35 Creamy Cheesy Broccoli Soup 35 WARM ENTREES 36

5 Smoky Brussel Sprouts with Lemon 37 Sautéed Swiss Chard with Coconut Milk 37 Spaghetti Squash with Sundried Tomatoes and Pesto 38 Roasted Vegetables with Turmeric 38 Roasted Sweet Potato & Onions 39 Lemon Cilantro Cauliflower Rice 39 Lemon Garlic Chicken 40 Chili Lime Salmon 41 Chicken Butternut Squash Sunflower Mash 41 Roasted Spaghetti Squash with Herbs 42 DESSERTS 43 Baked Apple 43 Warm Milkshake 43 Chaga Medicinal Milkshake 44 Coconut Cream with Warmed Apple Slices 44 Raw Avocado Chocolate Pudding 44 Single Serving Fudge 44 TRANSITION MEALS 46 Buckwheat Groats 46 Eggs in a Muffin Pan 46 Cashew Curry 47 Warm Quinoa Salad 48 Zucchini Fritters 49 CULTURED FOODS 50-53

6 JUICES Directions: Juice all of the ingredients through a juicer Here are a few reminders: All juices are made for 1-2 servings Add a dash of cinnamon or cayenne if you want to warm up your digestion. All juices must be made in a juicer unless you are using a high speed blender; then strain the juice through cheesecloth before drinking If you have thyroid issues or sensitivity to foods that contain goitrogens, any of the greens can be substituted with parsley or lettuce. You can lightly steam the dark leafy greens before using Sweet Sunshine 1 green apple, peeled and cored 1-cup spinach 4 stalks celery 1 cucumber 2 lemons, peeled Carrot Blessings 5 carrots 1 bunch parsley 2 lemons, peeled Detox Baby 6 leaves kale 1 cucumber 5 stalks asparagus 5 stalks celery 1 inch piece fresh ginger Dash of cayenne

7 Beet Zing 6 Kale Leaves 1/2 raw beet 3 carrots 1 inch piece of fresh ginger 2 lemons, peeled Liver Love 1 cucumber 5 asparagus spears 10 stalks celery Handful of parsley Handful of cilantro 2 lemons, peeled 2 ounces of aloe vera juice Constipation Station 6 cabbage leaves 3 carrots 1/2 cup spinach 1/2 green apple 1 inch piece of ginger 2 lemons, peeled Antioxidant Supreme 1 red pepper 1 carrot 1 cucumber 6 kale leaves Handful of parsley 2 lemons, peeled

8 Gallbladder Flush 8 stalk celery 1 cucumber 1 lemon with peel 1 lemon, peeled 3 dandelion greens SMOOTHIES For each smoothie, simply blend all the ingredients in a Vitamix, Blendtec, other high-speed blender, or normal standup blender. If needed, add water to reach your desired thickness. Use organic produce whenever possible, especially for Dirty Dozen items. Each smoothie can be used as a substitute for 1 large meal. Protein is important in the morning. Try hemp protein by Nutiva. You can also use 3 tablespoons of hemp seeds. Make your smoothie colder by adding 3 to 5 ice cubes. ALL SMOOTHIES SERVE 1-2 PEOPLE. Looking for a few ideas to add to your smoothie to give it a nutritional punch? Add in a teaspoon of any one of the following superfoods: hemp seeds flax seeds chia seeds spirulina bee pollen unsweetened shredded coconut raw cacao powder raw honey stevia maca powder matcha powder camu camu dates goji berries

9 detox greens: dandelion, parsley, cilantro, radish sprouts of any kind hemp or pea protein powder Feel free to add fruit to any vegetable smoothie to add sweetness. Try 1/2 cup berries, 1/2 apple, or 1/2 banana. Green Magic 1 cup non-dairy milk or water 1/2 cup spinach 1/2 avocado 1/2 teaspoon cinnamon 1 teaspoon vanilla extract 1 teaspoon raw cacao powder *Low in sugar. Good for weight loss and digestion. Pumpkin Spice 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 *Low in sugar. Good for weight loss and digestion. Kale is Queen 1 1/2 cups non-dairy milk or water 4 kale leaves 1/2 avocado 1 teaspoon peppermint extract 1 1/2 to 2 tablespoons raw cacao powder 2 mint leaves (optional) 2 tablespoons unsweetened shredded coconut (garnish) *Low in sugar. Good for weight loss and digestion.

10 Detox Madness 1 1/2 cups non-dairy milk or water 2 pears Handful of cilantro Dash of cayenne 1 tablespoon coconut oil 1 tablespoon ground flaxseed meal 2 tablespoons hemp seeds (garnish) Banana Cream 1 1/2 cups non-dairy milk or water 1 cup mixed greens 1/2 banana 1 tablespoon sunflower seed butter 1/2 cup berries 1/2 teaspoon cinnamon Chocolate Fantasy 1 cup dairy-free milk (almond, coconut, rice or hemp) 1/2 ripe banana (it s good frozen too!) 2 tablespoons SunButter 1/2 tablespoon raw honey or 1 date 1 handful spinach 2 tablespoons raw cacao powder Ice (optional) Kefir Apple Spice 1 cup coconut milk yogurt or unsweetened coconut milk kefir 1 apple 1 tablespoon sunflower seed butter Dash of nutmeg powder Dash of cinnamon powder Dash of ground ginger (OR 1/2-inch chunk of fresh ginger)

11 Carrot & Kale Delight 1 1/2 cups non-dairy milk or water 3 kale leaves 1 carrot 1 apple 1 teaspoon ground ginger (OR 1/2-inch chunk of fresh ginger) 1 tablespoon ground flaxseed meal Simple Wellness 1 cup non-dairy milk or water 1 scoop protein powder 3 kale leaves 1 avocado 1 teaspoon cinnamon 1 teaspoon maca 1 teaspoon raw honey (optional) Unsweetened shredded coconut (garnish) 1 tablespoon goji berries (optional garnish) Spiced Apple Smoothie 1 1/2 cups non-dairy milk 1/2 banana, frozen 1 apple, cored and chopped 1 pitted date 3 tablespoons raw pumpkin seeds 2 tablespoons hemp protein 1/2 teaspoon cinnamon 1/2 teaspoon ginger 1/2 teaspoon allspice Handful of ice cubes (optional)

12 Apple Chia Seed Pudding Makes 2 servings BREAKFASTS (Smoothie s also make great breakfasts!) 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. Pumpkin Chia Seed Pudding Makes 2 servings 2 cups unsweetened non-dairy milk 1/2 cup pumpkin puree (use a BPA-free can) 1/2 teaspoon vanilla extract 2 teaspoons pumpkin pie spice 1 teaspoon liquid sweetener (stevia, raw honey) - optional 2/3 cup chia seeds 2 tablespoons unsweetened coconut flakes

13 Add milk and pumpkin puree to a saucepan, and place it over medium/low heat. Add vanilla extract, pumpkin pie spice, and sweetener (optional). Mix thoroughly for about 3 minutes until warm, but not boiling. In a separate cereal bowl, add your chia seeds. When the milk and pumpkin mixture is warm, add it to the chia seeds. Mix for 2 to 3 minutes until the chia seeds have absorbed the excess liquid. Top with coconut flakes. 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 ground flaxseed meal 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. Raw Veggie Cereal (Makes 1-2 Servings) ½ - 1 cup non-dairy milk Splash of vanilla extract ½ teaspoon cinnamon 2 tablespoons unsweetened coconut flakes 2 Medjool dates, pitted, diced 1 carrot, roughly chopped (raw) 1 apple, roughly chopped (raw) 1 cup broccoli, roughly chopped (raw) 3 tablespoons sunflower or pumpkin seeds In a food processor, add the carrot and broccoli and pulse until they re in small pieces. Add that mixture to a large bowl, then add the apple to the food processor and pulse until it s in small pieces, and add that to the large bowl with the cinnamon, dates, and sunflower or pumpkin seeds. Mix well, then pour in the milk, vanilla extract, and top with coconut.

14 PROTEIN BALLS (Place ALL protein balls on parchment paper on a plate in the freezer for 30 minutes to help them to solidify. You can use any protein powder you desire.) Coconut Balls Makes 4 balls 2 tablespoons coconut oil 1 scoop protein powder 1 tablespoon sunflower seed butter 1 tablespoon coconut milk 2 tablespoons ground flaxseed meal 1/2 teaspoon vanilla 1 teaspoon cinnamon 1/2 cup unsweetened shredded coconut Combine all ingredients in a bowl -- EXCLUDING the unsweetened shredded coconut. Line a tray with parchment paper. Form the ingredients into little balls. Roll each ball in the unsweetened shredded coconut. Add the balls to the tray, then put into the freezer for 30 minutes to form. Pumpkin Spice Protein Balls Makes 10 balls 1 scoop protein powder 2 tablespoons coconut oil 1 whole carrot, shredded 2 tbsp canned organic pumpkin puree 1 teaspoon cinnamon 1 teaspoon nutmeg 4 tablespoons coconut milk or water 1/4 cup sunflower seed butter 2 tablespoons raw cacao powder 1/2 cup unsweetened shredded coconut Combine all ingredients in a bowl -- EXCLUDING the unsweetened shredded coconut. Line a tray with parchment paper. Form the ingredients into little balls. Roll each ball in the unsweetened shredded coconut. Add the balls to the tray, then put into the freezer for 30 minutes to form.

15 Tahini Power Makes 6 balls 1 scoop protein powder 1/4 cup tahini 2 dates 2 tablespoons coconut oil 1 tablespoon raw cacao powder 3 tablespoons hemp seeds 1 teaspoon vanilla 1 teaspoon cinnamon Combine all ingredients in food processor and process until well combined. If you do not have a food processor, mash up the dates well with a fork, and mix all ingredients together in a bowl. Line a tray with parchment paper. Form the ingredients into little balls. Add the balls to the tray, then put into the freezer for 30 minutes to form. Peppermint Madness Makes 4 balls 1 scoop protein powder 3 dates, soaked (pits removed) 1/2 teaspoon peppermint extract 1/2 cup unsweetened shredded coconut 3 tablespoons coconut milk 1 tablespoon raw cacao powder Combine all ingredients in food processor and process until well combined. If you do not have a food processor, mash up the dates well with a fork, and mix all ingredients together in a bowl. Line a tray with parchment paper. Form the ingredients into little balls. Add the balls to the tray, then put into the freezer for 30 minutes to form.

16 Chocolate Sunbutter Protein Balls Makes 4 balls 1 scoop protein powder 3 dates, soaked (pits removed) 1-2 tablespoon raw cacao powder 1 tablespoon sunflower seed butter 1 tablespoon flax seeds 1 tablespoon chia seeds 1 tablespoon coconut oil Combine all ingredients in a food processor and process until well combined. If you do not have a food processor, mash up the dates well with a fork, and mix all ingredients together in a bowl. Line a tray with parchment paper. Form the ingredients into little balls. Add the balls to the tray, then put into the freezer for 30 minutes to form. Guacamole Makes 2 servings DIPS 1 avocado 1 medium Roma tomato, chopped 1/2 scallion 1 teaspoon ground cumin 1 teaspoon chili powder Juice from ½ lime (or ½ tablespoon bottled lime juice) 1 medium garlic clove, minced (OR 1/2 teaspoon garlic powder) 1/4 teaspoon sea salt 1/2 teaspoon black pepper 1/2 small jalapeno, chopped (optional) Add avocado to a mixing bowl. Mash it with a fork. Add the remaining ingredients, and mix well. Chill for 30 minutes before serving. When storing, add a few tablespoons of water to cover the top layer, and cover so air doesn t hit the surface causing browning. Pour out water before serving.

17 Rosemary Garlic Bean Free Hummus Makes 4 servings 2 raw zucchini, chopped 1/2 cup tahini 2 tablespoons extra virgin olive oil 1 ½ teaspoons rosemary (fresh or dried) 1 tablespoon nutritional yeast 1/4 cup fresh lemon juice ½ - 1 teaspoon sea salt (to taste) 2 garlic cloves, minced Add all the ingredients to a blender or food processor. Blend until smooth. Veggie Pâté (Makes 3-4 Servings) ¼ cup sunflower seeds 2 tablespoons coconut flour 2 tablespoons nutritional yeast ¼ clove garlic, diced ¼ cup + 2 tablespoons water 1/8 teaspoon dried thyme, basil, sage 1/8 teaspoon sea salt and pepper 2 tablespoons olive oil 1 ½ teaspoons lemon juice ¼ sweet potato, peeled, diced ¼ carrot, peeled, diced ¼ onion, peeled, diced ¼ stalk celery, diced Preheat oven to 350 degrees. Lightly oil 8x8 inch baking dish. In a food processor, blend sunflower seeds, coconut flour, nutritional yeast, salt, oil, lemon juice, sweet potato, carrot, onion, celery, water, seasonings. Process until mixture is almost smooth. Transfer to baking dish and bake for 1 hour, or until bubbly and lightly browned

18 Detox Pesto Makes 6 servings 1 bunch basil leaves 1 bunch cilantro 1 bunch parsley 1 bunch mint leaves 1/2 cup sunflower seeds 2 cloves garlic 1 teaspoon sea salt 1/4 cup extra virgin olive oil Add the herbs, sunflower seeds, garlic, and sea salt to a blender or food processor. Begin to process and slowly add the olive oil. Feel free to add more olive oil until the mixture becomes a smooth paste. Cover and store in the refrigerator for at least 30 minutes before serving. Raw Pumpkin Seed Pâté (Makes 3-4 Servings) ⅔ cup raw pumpkin seeds, soaked for 8 hrs 1 scallion 1 large celery rib 1 large clove of garlic 2 teaspoons dried thyme ¼ teaspoon sea salt ½ teaspoon black pepper 1 large lemon, zested and juiced ¼ cup extra virgin olive oil Add the pumpkin seeds, scallion, celery, garlic, thyme, sea salt, black pepper, lemon zest and juice, and extra virgin olive oil to a blender. Blend until well incorporated. To enjoy for a snack or lunch: Add 2 teaspoons of pâté to a lettuce leaf. Top with shredded carrot, sliced avocado, sliced red pepper, chopped red onion, sliced cucumber, sprouts, etc. Roll and serve immediately.

19 SNACKS Sunflower Sesame Herb Crackers Makes 6-8 Servings 1 cup sunflower seeds* 1 cup sesame seeds ¼ cup water Dried herbs or sea salt - couple dashes In a food processor, add the sunflower seeds and process until it sort of resembles flour (2-3 minutes). Next, add the sesame seeds and pulse a few times to mix together. Last, add the water slowly, pulsing the mixture until a thick paste forms that can be rolled out. Between two greased pieces of baking (parchment) paper, roll out the paste as thinly as you can. Remove the upper piece of parchment. Lightly score the batter into squares with a sharp knife, and sprinkle with salt and pepper/herbs if you d like. Bake at 350 degrees until golden and crisp, about 20 minutes, Allow to cool thoroughly before gently breaking into squares as scored. * If you do not have a food processor, you can use 1 cup of ground flaxseeds and ½ cup of water in place of the sunflower and sesame seeds and ¼ cup water Page 19

20 Sweet Potato Chips Makes 2 servings 2 large sweet potatoes, thinly sliced 2 tablespoons extra virgin olive oil 1 teaspoon cinnamon 1/2 teaspoon sea salt Preheat your oven to 250 degrees Fahrenheit. This recipe requires that the sweet potatoes be thinly sliced in order to be crispy. The best tool for the job is a mandolin. If you don t have one, you can also use a very sharp knife, however the chips will not be as crispy. Lightly coat your slices with olive oil and cinnamon. Line a baking sheet with parchment paper. Then place the slices on the parchment paper, making sure they do not overlap. Bake for a total of 2 hours. Halfway through the cooking process, flip the chips onto the opposite side. When the chips are done, remove from the oven, and immediately sprinkle with sea salt. Allow the chips to rest for at least 10 minutes before eating. Crunchy Kale Chips Makes about 2 servings 1 bunch kale 1 tablespoon grapeseed oil 1 heaping tablespoon nutritional yeast 1/2 teaspoon sea salt Preheat your oven to 300 degrees Fahrenheit. Wash, rinse, and dry your kale Page 20

21 Crunchy Kale Chips recipe continued leaves. Remove the leaves from the stem using your hands (do not use a knife). Continue to rip the kale into bite-sized pieces. Once the kale is ready, add it to a mixing bowl along with the olive oil, nutritional yeast, and sea salt. Mix well, ensuring that all the leaves are coated with the mixture. Line a baking sheet with parchment paper. Place the kale onto the baking sheet in a single layer. Bake for 20 minutes. Once the kale is done, remove the chips from the oven and allow them to rest for 10 minutes before eating. Curry Garlic Carrot Fries Makes 2 to 3 servings 6 large carrots 1 tablespoon extra virgin olive oil 1 teaspoon curry 1 teaspoon garlic powder 1/2 teaspoon sea salt Preheat your oven to 425 degrees Fahrenheit. Wash and peel each carrot. Slice the carrots into French fries, then add to a mixing bowl. Add olive oil, curry, and garlic powder. Mix until the carrot fries are well coated. Line a baking sheet with parchment paper. Add the carrot fries in a single layer. Bake for about 20 minutes. When the fries are brown, remove from heat, and immediately sprinkle with sea salt. Page 21

22 Apple Sunbutter Sandwiches Makes 1 serving 1 organic apple 2 tablespoons sunflower seed butter Drizzle of raw honey Few shakes of cinnamon 1 tablespoon raisins (optional) Slice apple vertically, into approx. ¼ thick slices and separate into groups of 2 slices. Spread the sunflower seed butter on one of the 2 halves, drizzle with a little raw honey, sprinkle on some cinnamon, and add a few raisins. Place the second half on top, and enjoy! Repeat for each pair, or eat open-faced. Roasted Pumpkin Seeds Makes 4 Servings 1 pumpkin s worth of pumpkin seeds 1 teaspoon sea salt 1 teaspoon grapeseed oil Water Clean the seeds very well (removing all signs of pumpkin guts). Boil them in salt water for 10 minutes medium sized pot worth of water. This helps make them easier to digest, and crispier. Drain the seeds and blot them dry with a paper towel. Spread them on a baking sheet and drizzle/massage oil into the seeds. Make sure to have as few seeds overlap as possible. Feel free to dash on some sea salt here. Bake for 10 minutes at 325 degrees. Remove from oven, stir, and return to bake another 5-10 minutes. Monitor them because they go from fine to BURNT really fast Page 22

23 Other Quick Snack Ideas: Celery sticks with 2 tablespoons of SunButter Carrot sticks with 2 tablespoons of pumpkin seed or vegetable pâté Bell peppers (or jicama) with 2 tablespoons zucchini hummus or guacamole ½ sweet potato with 3 tablespoons hemp seeds, cinnamon, and 1 teaspoon raw honey Protein balls Soup 1 green juice with 1 tablespoon coconut oil ½ cup berries with 2 tablespoons pumpkin seeds ¼ cup pumpkin seeds with ½ grapefruit ½ cup pineapple with ⅛ cup sunflower seeds ¼ avocado with a slice of tomato and sea salt Organic deli meat wrapped around carrot/cucumber/bell pepper sticks (Check out page 5 of the Simple Detox for the Busy Person guide for more ideas!) SALADS & WRAPS Add a protein of your choosing from the Approved Cleanse Foods list in the 15-Days at a Glance Guide Note: Feel free to enjoy these recipes as salads or in a wrap. Wrap ideas: Nori wrap, lettuce wrap (collard, romaine, or butter lettuce), or one of these coconut wraps. They are delicious and have a slightly sweet flavor to them, made 100% out of coconut. Also - check out the Simple Detox for the Busy Person guide for salads made simple! Page 23

24 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. 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. Roasted Root Vegetable Salad Makes 2 servings 2 cups roasted root vegetables (parsnip, carrots, beets, onions)* 2 cups mixed greens *Make a batch of roasted root vegetables using the following ingredients: 3 large parsnips, chopped 2 to 3 large carrots, chopped Page 24

25 Roasted Root Veggie Salad recipe continued 1 to 2 large rutabagas, 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 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 roasted vegetables. Top with Raw Apple Cider Vinegar Dressing. Enjoy with a protein of your choice, if desired. 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 1/4 cup pine nuts Add kale to a large mixing bowl along with lemon juice, garlic, olive oil, salt, and Page 25

26 Massaged Kale with Fennel and Pine Nuts recipe continued 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. 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. Add fennel and carrots to your zucchini. Top with Tahini Dressing. Watercress with Purple Cabbage Makes 2 servings 1 bunch watercress 1 cup thinly sliced purple cabbage 1 cup shredded carrots 2 tablespoons dulse flakes (optional) 2 tablespoon black sesame seeds 1 avocado, chopped Add all the ingredients to a large salad bowl. Top with Raw Apple Cider Vinegar Dressing. Page 26

27 Thai Kale Salad Makes 2 to 3 servings 6 cups kale, washed, finely chopped 2 cups carrots, shredded 1 bell pepper, sliced thin ¼ cup celery, sliced 2 green onions, diced ½ cucumber, seeded, sliced thin Combine all of the salad ingredients in a bowl. Add Sunbutter dressing to the salad ingredients. Mix well to evenly coat. Let sit and chill for minimum 20 minutes before eating. Chicken Salad Makes 2-3 servings 2 chicken breasts poached, cut to cubes or shredded 1 large avocado, mashed 1 green onion, chopped ¼ cup celery, sliced 3 tablespoons sunflower seeds ½ cup grapes ½ teaspoon cumin 1 teaspoon sea salt 2 tablespoons fresh parsley Juice from 1 ½ lemons Combine all ingredients well in a bowl. Allow to chill in the fridge for an hour for the flavors to mix. Page 27

28 DRESSINGS 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 raw honey or stevia liquid 1/2 teaspoon sea salt 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. Lemon Basil Vinaigrette Makes 2 to 3 servings 1/3 cup 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 28

29 Tahini Dressing Makes 2 to 3 servings 3/4 cup tahini 1 large garlic clove, minced 2 lemons, juiced 3/4 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. Sunbutter Dressing Makes 2 to 3 servings ¼ cup sunflower seed butter 3 tablespoons coconut aminos 1 ½ teaspoons minced garlic 1 teaspoon lime juice 1 teaspoon rice vinegar 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. RAW SOUPS Page 29

30 Sweet Potato Cumin Soup Makes 2 servings 2 cups water 2 sweet potatoes, chopped 1 carrot 1/2 onion 1 avocado 1 cup spinach 1 teaspoon ground cumin 1/4 teaspoon sea salt 2 tablespoons fresh basil (garnish) Place all the ingredients (except for the basil) in a blender. Blend until smooth. Add the fresh basil as garnish. Avocado Soup Makes 1 to 2 servings 1 avocado 1 tomato 1/4 onion, chopped 1 cup spinach 1 lime, juiced 1 teaspoon ground cumin Add all the ingredients to a blender and blend until smooth. Carrot Spice Makes 2 servings 4 carrots 2 avocados (reserve 1/2 for the topping) 1 teaspoon ginger Page 30

31 Carrot Spice recipe continued 1/2 teaspoon cinnamon 1/4 teaspoon sea salt Dash of red pepper flakes 2 cups water or coconut milk Add all the ingredients into a blender and blend well. Top with avocado. You may also top your soup with raw coconut cream, coconut milk kefir, or coconut yogurt. WARM SOUPS 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 ground cumin 1 tablespoon 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, Page 31

32 Lemon Cumin Zucchini Soup recipe continued 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. 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 32

33 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 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. Creamy Garlic Rosemary Cauliflower Soup Makes 4 servings 6 cups water 1 large head of cauliflower, cut into florets 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 Page 33

34 Creamy Garlic Rosemary Cauliflower Soup recipe continued 1/2 bunch fresh parsley 1 tablespoon extra virgin olive oil Add water and cauliflower florets to 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. Miso Soup Makes 3-4 servings 4 cups water 1 tablespoon dried seaweed, (dulse or nori) 1 cup spinach 4 tablespoons miso of your choice Rinse the sea vegetables. Rinse the sea vegetables in cold water for 10 minutes (if using arame, do not soak). Wipe with a towel to remove excess sodium. Fill a pot with water. Bring the water to a boil. Add the seaweed and let dissolve. Simmer for about 2 minutes. Mix in the miso. Remove a few tablespoons of broth from the pot to mix with the miso in a separate container to form a puree. Place the miso puree in the soup pot, and simmer for 2 or 3 minutes (miso should not be boiled because it will kill the beneficial bacteria!). Add the greens, and simmer for 2 more minutes. Page 34

35 Mung Bean Soup Makes 4 servings 2 cups whole, green mung beans (soaked overnight) 4 cups water 2 large carrots, chopped 2 stalks celery, chopped 1 large onion, chopped 1 tablespoon grated ginger (OR 1 teaspoon ground ginger) 4 large garlic cloves, chopped (OR 1 teaspoon garlic powder) 1 teaspoon ground cumin 1 teaspoon ground coriander 1 teaspoon turmeric 1 teaspoon sea salt 1 teaspoon black pepper Drain and rinse your mung beans. Add all the ingredients to a large soup pot. Simmer for about 40 minutes. Stir occasionally. Ensure that the beans are tender before serving. Creamy Cheesy Broccoli Soup Makes 4 Servings 1 bunch of broccoli (washed and chopped) 1 small-medium onion (chopped) 2 small cloves garlic, minced 2 tsp chopped fresh rosemary 2 tsp chopped fresh thyme 1 ½ cups hot (low sodium) vegetable broth 1 cup coconut or rice milk 1/2 cup hot water 2 tablespoon coconut oil Page 35

36 Creamy Cheesy Broccoli Soup recipe continued 2 tablespoon coconut flour 3-4 tbsp nutritional yeast 2-3 tbsp finely ground sunflower seeds in a spice grinder (optional) 1 tbsp lemon juice 1 tsp salt 2 tbsp fresh chopped parsley More salt & pepper to taste Heat about a tablespoon of your favorite sautéing oil to a large pot over medium heat, and sweat chopped onions. After 5 minutes, stirring occasionally, add the garlic, thyme and rosemary and cook until garlic gets slightly brown. Add chopped broccoli and cook until soft, then take it all out of the pot and set it aside. In the hot pot, melt the coconut oil and add coconut flour to make roux. Keep stirring until it thickens, then add the nutritional yeast, sunflower seeds, lemon juice, and salt. After a minute or so more of stirring the mixture in the pot, add the broccoli mixture into the pot with it. Stir to combine. Add hot vegetable stock, water, coconut milk and bring to a simmer. Turn off the heat, and add the chopped parsley, then puree it with your favorite blender or hand mixture. Back on to the heat. Simmer till right consistency, salt and pepper to taste, and enjoy! WARM ENTREES Note: These recipes are intended for you to add your favorite clean protein source to (chicken, turkey, duck, bison, buffalo, lamb, fish low in mercury, lentils, mung or adzuki beans, or tempeh) or keep as-is Page 36

37 Smoky 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 or it will not cook well in the oven. Mix well. Place the mixture on a baking sheet. Bake for 35 to 40 minutes. 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 37

38 Spaghetti Squash with Sundried Tomatoes and Pesto Makes 2-3 servings 1 spaghetti squash, cut in half, seeded 1 tablespoon coconut oil 1 onion, diced 1 bell pepper, diced 4 white or baby bella mushrooms, diced 1 pound boneless, skinless chicken breasts, cooked/shredded (optional) ½ cup Detox Pesto (page 18, Dip section of Recipe guide) ¼ - ½ cup sundried tomatoes, diced (if dried, pre-soak and dice) Sea salt and pepper to taste Preheat oven to 375 degrees. Arrange squash in dish, hollow sides down, and roast until rind gives easily when pressed and flesh is just tender, 35 to 45 minutes. Set aside to cool when cooked through. In the meantime, cook the onions, peppers, and mushrooms in a skillet over medium heat in coconut oil until soft. When cooled, use a fork to scrape squash out of rinds and transfer to a large bowl. Add to the bowl the vegetables and pesto, and mix. Serve as-is or return to skillet to heat through. Roasted Vegetables with Turmeric Makes 4 servings 2 large carrots, chopped 2 large rutabagas, 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 Page 38

39 Roasted Vegetables with Tumeric recipe continued 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. 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. Lemon Cilantro Cauliflower Rice Makes 4 servings 1 large head of cauliflower, cut into florets 1 lemon, juiced 1 teaspoon coconut oil 1/2 teaspoon ground cumin 1/2 teaspoon cayenne (optional) 1/2 bunch cilantro Ground your cauliflower florets into a rice-like texture using a food processor, a Page 39

40 Lemon Cilantro Cauliflower Rice recipe continued 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 to serve. Serve raw or sauté in a skillet for 2 minutes if you prefer. Lemon Garlic Chicken Makes 4 servings 1 pound boneless, skinless chicken breasts cut into 1 inch cubes Sea salt, to taste Black pepper, to taste 1 to 2 tablespoons coconut oil 1 large carrot, chopped 3 large garlic cloves, minced (OR 1 teaspoon garlic powder) 1 large lemon, juiced 1/2 bunch cilantro (used for garnish) Put all the ingredients into a plastic bag. Marinate the chicken in the refrigerator for at least 1 hour before cooking (overnight for best results). Place a large sauté pan over medium high heat. When the pan is hot, add the chicken. You may need to add a little coconut oil to the pan if the chicken begins to stick. Sauté for about 5 to 7 minutes until the chicken is cooked all the way through. Garnish with cilantro. Page 40

41 Chili Lime Salmon Makes 4 servings 1 pound salmon, cut into 4 filets 1 tablespoon coconut oil 2 limes, juiced 1 teaspoon sea salt 1 teaspoon chili powder Preheat your oven to 425 degrees Fahrenheit. Rinse the salmon, and pat it dry. Place the filets on a baking sheet. Rub each filet with coconut oil and lime juice. Sprinkle with sea salt and chili powder. Allow the filets to marinate for at least 15 minutes before roasting. Roast the salmon for about 10 to 12 minutes. Roasted Spaghetti Squash with Herbs Makes 3-4 servings 1 1/2 cup low-sodium chicken or vegetable broth 2 lg sprigs rosemary, minced 2 lg sprigs sage, minced 2 cloves garlic, minced 1 (4 lb)spaghetti squash, halved lengthwise and seeded 2 tablespoon grass-fed butter or ghee 2 tablespoon chopped parsley Salt and pepper to taste Preheat oven to 375 F. Pour broth into a 9- x 13-inch baking dish. Add sage, rosemary, and garlic to the broth. Arrange squash in dish, hollow sides down, and roast until rind gives easily when pressed and flesh is just tender, 35 to 45 minutes. Page 41

42 Roasted Spaghetti Squash with Herbs recipe continued Transfer squash to a large plate, hollow sides up, and set aside. Pour the remaining broth mixture into a small bowl, and add the butter/ghee, parsley, salt and pepper, and mix well. When cooled, use a fork to scrape squash out of rinds and transfer to a large bowl. Pour herb sauce on top and mix. Serve immediately. Chicken Butternut Squash Sunflower Mash Makes 3-4 servings 1 medium butternut squash, cut in half, seeds scraped out 1 pound boneless, skinless chicken breasts A sprinkle of Himalayan or sea salt Few grinds freshly cracked pepper Juice from one orange 6 cups fresh baby spinach leaves or kale, chopped 1/4 cup sunflower seeds or hemp seeds ¼ cup coconut milk Dashes of thyme/rosemary/sage Preheat your oven to 350F. Sprinkle the butternut squash halves with salt and pepper. Put them face down in a shallow baking pan with the chicken breasts. Squeeze the juice of the orange over the chicken breasts, leave the empty orange shells in the pan and cover with foil. Place in oven and cook for minutes, until the squash is nice and soft and the chicken is cooked through. Remove foil and leave out to cool. Turn oven up to 450 in the meantime. While that's cooling, add the spinach and sunflower seeds to a large non-stick skillet, and cook until just wilted, ~2 minutes. Shred the chicken and put in a large bowl. Scoop the flesh from the squash and add that to the chicken. Add spinach, sunflower seeds, coconut milk and herbs, and mix delicately until well combined. Divide this mixture between 2 oven safe dishes (if needed), and place under the broiler until the top takes a nice golden coloration, approximately 10 minutes. Page 42

43 DESSERTS Baked Apple Makes 4 servings 4 apples, cut in half (remove the core and seeds) 1 lemon, juiced 2 tablespoons coconut oil 1/4 cup gluten-free oats 1 teaspoon cinnamon 1 teaspoon ground ginger 1/8 teaspoon sea salt Optional: drizzle with honey Preheat your oven to 350 degrees Fahrenheit. Add the apples to a baking sheet, cut side up. Sprinkle the apples with lemon juice to prevent browning. In a separate bowl, add coconut oil, oats, cinnamon, ginger, and sea salt. Mix well. Spoon the mixture evenly onto the apple slices. Bake for about 30 minutes. Drizzle with honey (optional) Warm Milkshake Makes 2 servings 1 can coconut milk 3 to 4 pitted dates 2 tablespoons raw cacao powder 1 teaspoon cinnamon 1/2 banana Add all the ingredients to a blender in the order listed. Blend until smooth. Page 43

44 Chaga Medicinal Milkshake 1 cup dairy free milk 1 cup chaga tea* 1 teaspoon cinnamon 1 teaspoon vanilla extract 1 teaspoon raw honey or stevia to taste Handful of goji berries Blend and consume. Serve at room temperature, cold with ice, or warmed on a stove top. *To make chaga tea, add 1 tablespoon chaga powder to one cup hot water. Coconut Cream with Warmed Apple Slices Makes 2 servings 1 can coconut milk, refrigerated for several hours 1 teaspoon coconut oil 2 apples, cored and sliced 1 teaspoon raw honey 1 teaspoon cinnamon 1/2 teaspoon nutmeg Place a can of coconut milk in the refrigerator for several hours. The coconut milk fats will harden. Add coconut oil to a sauté pan over medium heat. Add the apple slices. Warm for 3 to 5 minutes. Transfer to two serving bowls. Top with coconut cream (the hardened coconut milk fat), raw honey, cinnamon, and nutmeg. Page 44

45 Raw Avocado Chocolate Pudding Makes 2 servings 1 avocado ½ cup non dairy milk (coconut milk, rice milk) ¼ cup raw organic cacao powder 2-3 tablespoons raw honey 2 medjool dates (soaked for 30 minutes prior) ½ teaspoon vanilla extract Dash cinnamon 1-3 drops peppermint extract (optional) Combine all ingredients except avocado in the food processor. Process until well combined, scraping down the sides. Add avocados and keep processing until smooth (again, scraping down the sides as needed). Serve immediately or chilled. Optional: Top with unsweetened coconut flakes. Single Serving Fudge Makes 1 serving 2 tablespoons sunflower seed butter 2 tablespoons coconut oil, melted 2 tablespoons raw organic cacao powder ¼ teaspoon vanilla extract 1 tablespoon raw honey Pinch sea salt In a small bowl, combine all ingredients, adjust the flavor if necessary. Pour mixture into a ramekin and place in the freezer 15 minutes until firm. Page 45

46 TRANSITION MEALS Use in Phase 3 only Buckwheat Groats Makes 2 servings 2 cups raw buckwheat groats, soaked overnight 1 cup non-dairy milk 2 tablespoons liquid sweetener (raw honey, 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. Eggs in a Muffin Pan 1 egg muffin makes 1 serving 1 to 2 tablespoon coconut oil 1 small onion, chopped 1 spinach or kale, chopped 1 red bell pepper, chopped Eggs (1 egg per muffin) 1 teaspoon sea salt 1 teaspoon black pepper Page 46

47 Eggs in a Muffin Pan recipe continued 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 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. Cashew Curry Makes 4 servings 1/2 can coconut milk 1/4 cup water 1 cup green beans 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 ground ginger) 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 47

48 Warm Quinoa Salad Makes 4 servings 1 cup, dried quinoa 2 cups water or broth 1 tablespoon grass-fed butter or ghee 2 large parsnips, chopped to bite-size pieces 1 large sweet potato, chopped to bite-size pieces 1 to 2 large rutabagas, chopped to bite-size pieces 1 to 2 large onions, chopped to bite-size pieces 2 tablespoons coconut oil 1 teaspoon sea salt and pepper Juice from 1 lemon 2 tablespoons coconut aminos 2 tablespoons fresh parsley, chopped Add quinoa, water, and butter or ghee to a small pot, and heat per quinoa box/bag instructions. 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 onto the opposite side. Bake for an additional 10 minutes. Remove from the oven. Combine cooked quinoa and roasted vegetables in a large bowl. Add lemon juice, coconut aminos, and parsley, and mix. Serve immediately. Page 48

49 Zucchini Fritters Makes 4-6 servings 2 medium zucchinis ½ small yellow onion 1½ cups almond flour 2 eggs, whisked 2 garlic cloves, minced 1 tablespoon garlic powder 2 teaspoons sea salt black pepper, to taste Preheat oven to 400 degrees. Place zucchini and yellow onion in food processor process until they are in small pieces (not mushy). If you do not have a food processor, mince finely. Place in a couple paper towels and squeeze out all the excess liquid, then add to a large mixing bowl. Mix well with almond flour, egg, garlic cloves, garlic powder, salt and pepper. Use an ice cream scoop to scoop out the mixture and place into 6 muffin cups. I used silicone muffin liners, if you don t, be sure to heavily grease each muffin tin to keep it from sticking. Bake for minutes. Let cool before removing from muffin tin. Page 49

50 Coconut Yogurt (ADAPTED FROM NOMNOMPALEO.COM) (Makes 2 Servings) CULTURED FOODS 1 15-ounce can coconut milk (BPA-free can) 1 probiotic capsule (at least 50 billion) REFRIGERATE YOUR CANNED COCONUT MILK. Refrigerate the coconut milk for about an hour while it is still in the can to create a thicker yogurt. STORE YOUR COCONUT MILK. Remove the coconut milk from the can, and place it in a sterilized jar. Add the contents of the probiotic capsule. Mix the contents well, and tightly close the jar. INCUBATE YOUR YOGURT. Place your jar of coconut milk in the oven with the light on and tightly close the door. Do not turn the oven on. A closed oven with the light on generates heat of about 105 to 110 Fahrenheit. Incubate your yogurt for up to 24 hours. To make Kefir, YOU WILL NEED: Kefir grains. I recommend ordering them from culturesforhealth.com. You can buy fresh or dehydrated water kefir grains. I prefer fresh kefir grains (which you do not need to rehydrate). YOU WILL NEED THE FOLLOWING TOOLS AND INGREDIENTS: 1/2 gallon glass jar Plastic strainer Wooden spoon Page 50

51 1/4 cup organic sucanat* Water (non-chlorinated) Water kefir grains *NOTE about the sucanat (sugar): the grains will consume most of the sugar, leaving the amount of sugar equal to a piece of fruit. The longer the drink ferments the less sugar it will contain. Homemade Coconut Water Kefir Makes 1-4 Servings ITEMS YOU WILL NEED: 4-cup glass jar with wide opening and strong screw cap or swing-away lid 1/2 cup water kefir grains (available at 2 to 4 cups fresh young coconut water FILL JAR WITH YOUNG COCONUT WATER, and add your water kefir grains. Stir with a non- metal spatula as the metal with damage the grains. Make sure the jar is airtight, and let it stand for 24 to 48 hours (the longer the brew, the more healthy bacteria you have cultured). STRAIN THROUGH A PLASTIC SIEVE and fill bottles with the cultured coconut water. Make sure the bottles are airtight. Refrigerate for 1-2 days, and serve chilled. Variations: To make lemon or lime coconut water kefir, add 1/4 cup lemon or lime juice to 1 quart of coconut water kefir. To make cherry coconut water kefir, add 1/2 cup cherry concentrate to 1 quart of coconut water kefir. Page 51

52 Homemade Cultured Vegetables You can purchase the starter culture at or TOOLS FOR MAKING CULTURED FOODS: 1 large mixing bowl 1 Mason jar with lid 1 wooden spoon 1 cabbage leaf 1/4 cup starter culture INGREDIENTS: 1 large cabbage leaf (set to the side) 1 large head of cabbage, shredded 1 bunch kale, chopped 1 small peeled, organic lemon 2 carrots, shredded 1 clove garlic 1/4 cup starter culture TOSS. Toss chopped vegetables and starter culture together in a large mixing bowl. Remember to set your large cabbage leaf to the side. COMBINE THE MIXTURE. Combine the mixture by hand, making sure the vegetables are thoroughly combined. Layer this mixture of vegetables into a mason jar, and pound it down with a wooden spoon so the vegetables are tightly compacted. Page 52

53 Continue to layer, and pound until your vegetables are thoroughly packed within the jar and the level of brine exceeds the level of the solids. Layer the top of your vegetables with a cabbage leaf, and pack the leaf down with your fist. FERMENT. Allow your vegetables to ferment at room temperature for 5 days before tasting them or longer until desired sour taste. Then place it in your refrigerator. NOTE: Cultured Vegetables will keep for one year, as long as you properly store them. Page 53