Ready to Heal Meals: Grain Free

Transcription

1 DR. HEATHER PAULSON'S CLEANSE MEAL PLAN &RECIPES 30 DAYS OF CLEANSING MEALS, JUICES, TEAS, AND DESSERTS

2 Ready to Heal Meals: Grain Free BREAKFAST LUNCH DINNER SNACK SUNDAY MONDAY Cinnamon Banana Oatmeal Blueberry Coconut Smoothie Chicken, Asparagus and Spinach Salad Adzuki Beans & Brown Rice Veggie Bowl Turkey Burgers with lettuce bun, grilled onion, and mushrooms Cucumber Salad Grilled Salmon with Avocado Salsa Green Salad with Italian Dressing ½ a green apple sprinkled with cinnamon and ¼ cup raw nuts or 2 Tbsp. almond butter Kale Chips TUESDAY Strawberry Mint Smoothie Quinoa Salad Herb Crusted Chicken Tenders Sautéed Mixed Greens Veggies + Nuts WEDNESDAY Pumpkin Gingerbread Muffins Detox Soup Chicken and Vegetable Stir fry Veggie Rolls and Humus THURSDAY Anti-oxidant Berry Chia Smoothie Leftover Stir Fry on a bed of Mixed Greens Fish Tacos with Mango Salsa Apple or Pear sprinkled with Cinnamon and Dipped in Almond Butter FRIDAY Apple Berry Porridge Quinoa with Shallots, Asparagus, and Mushrooms Pesto Chicken Roasted Asparagus Fresh Green Salad with veggies of your choice Cucumber carrot kicker SATURDAY Good Morning Smoothie Mediterranean Salad with Grilled Chicken Greek Baked Cod, Roasted Brussels Sprouts Chia Seed Pudding Tea: Holy Basil Smoothie: Any of the Above

3 Breakfast: Grain Free Cinnamon Banana Oatmeal (serves 4) I like to prepare my squash the night before so that it is ready to go in the morning. This saves me tons of time and makes this warm morning dish extremely easy! Although the recipe only calls for 1/2 a squash, cooking the whole thing gives you extra to use in other recipes, which also saves time..and I m big on saving time! 1 spaghetti squash, cut in half across the width. Remove seeds and throw away. Place cut side down in a roasting pan that is large enough to hold both halves. Pour 1/2 inch worth of water into the pan and bake at 350 for 45 minutes to an hour. Make sure the flesh is nice and soft. Cool on a plate and then place in the fridge until ready to use. Flesh should scrape out easily with a fork or spoon. To Make Oatmeal 3 cups spaghetti squash (see above for how to cook) 1 1/4 cups shredded coconut 2 1/2 cups coconut milk 1 large ripe banana, mashed 1 tsp cinnamon generous pinch salt Toppings: (optional) slices of banana sprinkle cinnamon Put all the ingredients into a large pan, mix well and bring to the boil. Immediately turn down to a simmer and cook, stirring frequently until piping hot. Resist the temptation to add more coconut milk if your mix looks rather dry at the start. Add more coconut milk at the end if it is still too dry. Use an immersion blender or food processor to break down the fibers of the squash, but leaving it fairly chunky. Serve with slices of banana and a pinch of cinnamon if you like. Blueberry Coconut Smoothie 1/2 cup shredded unsweetened coconut 3/4 cup frozen blueberries 2 Tbsp. almond butter 1 Tbsp. chia seeds 1 cup filtered water 1/2 cup coconut milk 1 large handful mixed greens Blend all ingredients until smooth and creamy.

4 Breakfast: Grain Free Strawberry Mint Smoothie 3/4 cup fresh or frozen strawberries 1/2 bunch kale, or greens of your choice 3/4 cup chopped pineapple small bunch fresh mint 1 cup water 1 Tbsp. chia seeds 1/2 cup coconut milk Place all ingredients in a high-powered blender and blend until smooth. Pumpkin Gingerbread Muffins 6 Tbsp. Chia Seeds 1/2 cup coconut oil, melted 1 13 oz. can pure pumpkin 1/2 cup coconut flour, sifted 1 cup water 1/2 tsp. baking soda 3 Tbsp. molasses 1/2 tsp. nutmeg 1 Tbsp. raw honey 1/2 tsp. cinnamon 1 tsp. vanilla 1/2 tsp. ginger Preheat oven to 350. Grind chia seeds in a coffee grinder, spice grinder or mortar and pestle (this is a crucial step you must grind the seeds before mixing them with water. This takes the place of the eggs in the recipe). Mix the chia seeds with the water and let them sit until a gel forms, about 10 minutes. Add the pumpkin, molasses, honey, vanilla and melted coconut oil. Mix well. Sift the coconut flour and the baking soda together in a separate bowl and then add to the pumpkin mixture. Add the nutmeg, cinnamon and ginger and mix well. Fill lined muffin tins about 2/3 full. Bake for minutes. Antioxidant Berry Chia Smoothie 1/2 cup blueberries 1/2 cup strawberries 1 cup coconut milk 1/2 cup water 2 Tbsp. chia seeds 1/2 bunch spinach or kale Place ingredients in a high-powered blender and blend until smooth and creamy.

5 Breakfast: Grain Free Apple Berry Porridge 1 large head cauliflower 3/4 cup finely shredded unsweetened coconut 2 Tbsp. Coconut butter 3 cups coconut milk 2 tsp. raw honey Generous pinch of salt Large handful of mixed berries 1 large apple cored and cut into bite sized chunks 1/4 cup raw almonds or pumpkin seeds (optional) Toasted coconut chips 1 can FULL FAT canned coconut milk or coconut cream for making Coconut Whip Cream (optional) ** If using coconut whip cream, make sure to put the can of coconut cream or coconut milk in the fridge the night before. Cut the cauliflower into florets and put them into your food processor with the S blade, not forgetting the stalks. Pulse about 8-10 times until the cauliflower is the same consistency as large grains of rice (you may need to do this in two batches). Make sure to pulse it, as just hitting the on button may leave you with puree! Transfer the riced cauliflower to a large pan, add the remaining porridge ingredients and stir to combine everything. Bring to a simmer, cover with a lid, and cook for about minutes until the cauliflower is tender and the porridge nice and creamy. Optional: Whipped Coconut Cream: While the porridge is cooling, whip the coconut cream. Start by removing your chilled coconut milk from the fridge, turning it upside down and opening it up with a can opener. Pour the thin coconut water into a jar and keep for another purpose, such as in smoothies. Scoop out the cream and beat on high with electric mixer until soft peaks form, then transfer to a small container until needed. You can sweeten with a small amount of raw honey and vanilla if desired. Good Morning Smoothie 8 oz. purified water 4 oz. coconut milk 1 cup fresh or frozen berries 2 cups spinach 2 Tbsp. almond butter 1 Tbsp. vegetable based protein powder (optional) Do you want to list the D-Tox Protein here? Blend all ingredients together until smooth and creamy. Add ice if you want a thicker, colder smoothie.

6 Lunch: Grain Free Chicken, Asparagus and Spinach Salad 2 cups chopped asparagus, remove the woody ends approx. 1-2 inches from the end 1 Tbsp. extra-virgin olive oil or coconut oil Himalayan or sea salt, to taste Ground pepper, to taste 4 cups fresh spinach, cut or torn into bite-sized pieces 8 ounces organic chicken breast, cubed 1 large ripe avocado 1/4 cup extra-virgin olive oil 1/4 cup balsamic vinegar Fresh basil for topping. Instructions: 1. Heat olive or coconut oil on medium heat. Add the asparagus, sprinkle with salt and pepper and sauté until golden brown. (If you like your asparagus to still be a little bit crunchy, only cook for a few minutes.) Remove from pan and set aside. 2. In the same pan add the cubed chicken breast and sauté until cooked through. Season with salt and pepper. (You can also use grilled chicken or left over chicken breast if you don t want to cook fresh). 3. Layer the spinach, chicken and asparagus. Cut the avocado into slices and scoop out with a spoon; arrange over the top of the salad. Drizzle with olive oil and balsamic vinegar. Top with fresh basil. Adzuki Beans and Brown Rice Veggie Bowl 1 cup dry adzuki beans, soaked for 2 hours in purified water (or 1 can additive free adzuki beans) 1 Tbsp. extra-virgin olive oil 1/4 red onion, diced 1/2 cup carrots, diced 1/2 cup mushrooms 1/2 cup celery 3/4 cup butternut or kabucha squash, diced 1 leaf Kombu, rinsed well (optional). (You can also use wakame or dulse) 3/4 cup brown rice, soaked and rinsed well. Heat olive oil in a medium sized pot. Sauté the onions, mushrooms, carrots and celery. Add the adzuki beans, squash, Kombu and 3 cups purified water. Bring to a boil, reduce heat to low and simmer for about 40 minutes, or until beans are tender. Set aside to cool. While beans and veggies are cooking, bring 1 1/2 cups cold water to a boil in a pot. Add the brown rice and turn heat to low. Cover and simmer until the water is absorbed, about 30 minutes. When finished, combine with the beans and veggies. Garnish with fresh herbs, Himalayan or sea salt and pepper.

7 Quinoa Salad Lunch: Grain Free Dressing 3 cups cooked quinoa 1/2 cup fresh basil 4-5 red radishes, sliced 1/4 cup extra-virgin olive oil 1 carrot, diced 1 1/2 Tbsp. raw coconut vinegar 2 green onions, sliced 1 garlic clove, minced 1/2 tsp. Himalayan or sea salt To cook quinoa: Rinse the quinoa well with warm water and drain in a fine-mesh strainer. Place the rinsed quinoa, water and a dash of salt in a medium pot with a tight fitting lid and bring to a boil. Reduce to low and cover. Simmer for minutes, or until all the water has been absorbed. Fluff with fork before serving. Dressing: Place all of the ingredients for the dressing in a blender and blend on high until smooth and creamy. Place the quinoa and vegetables into a large mixing bowl. Pour the dressing over the mixture and toss together. Detox Soup 1 Tbsp. extra-virgin olive oil 1 large leek, chopped 3-4 small zucchini, chopped 1/2 pound green beans, ends trimmed 1/2 bunch kale, chopped 3-4 cups chicken or vegetable stock (see recipe below) 2 tsp sea salt or Himalayan salt 1 tsp dried thyme 1 small handful fresh parsley 1 small handful fresh basil Heat oil over medium heat and sauté the leek for approximately 5 minutes. Add the zucchini, green beans, kale, stock, thyme and salt. Cover and simmer until the vegetables are tender, about 15 minutes. Add parsley and basil and simmer for 3 minutes more. Quinoa with Shallots, Asparagus and Mushrooms 1 cup quinoa, rinsed 1 3/4 cup water 2 Tbsp. olive oil 1 large shallot, finely chopped 3 garlic clove, minced 1 bunch asparagus, woody ends trimmed off and cut into one inch pieces 1 cup white mushrooms, sliced 1/4 cup fresh basil, chopped 1/2 tsp. Himalayan or sea salt Black pepper, to taste

8 Lunch: Grain Free Place the rinsed quinoa, water and a pinch of salt in a medium pot with a tight fitting lid and bring to a boil. Reduce the heat to low, cover and simmer for minutes, or until all the water has been absorbed. Fluff with a fork before serving. Heat the oil in a large skillet over medium-high heat. Add the shallot, mushrooms and the garlic and sauté for 1-2 minutes. Add the asparagus and cook until bright green, approximately 2 minutes. Add the quinoa, mix ingredients together and cook for one minute. Remove from heat and stir in the basil, salt and pepper. Mediterranean Salad with Grilled Chicken (optional) 1 lb. boneless, skinless chicken 1 Tbsp. extra-virgin olive oil 2 cups romaine lettuce, shredded 2 cups baby spinach 1 cucumber, chopped (peel if not organic) 4 Tbsp. fresh parsley, chopped 1/4 red onion, sliced thin 8 olives, black or Kalamata 2 Tbsp. Detox Salad Dressing 1/2 cup chickpeas Slice the chicken into thin strips and sprinkle with salt. Heat 1 Tbsp. olive oil in a skillet over medium-high heat. Cook the chicken on each side until cooked through. Set aside to cool. Chop lettuce, spinach and parsley into bite-sized pieces. Add chopped cucumber, red onion, olives and chickpeas. Toss until well combined. Top with grilled chicken. Drizzle Detox Dressing over individual servings.

9 Dinner: Grain Free Turkey Burgers 1 1/2 pounds ground turkey 1 tsp. dried basil 1/2 tsp. garlic powder 1/2 tsp onion powder 1/2 tsp. Himalayan or sea salt Ground black pepper to taste Romaine lettuce leaves to use as a bun Combine the turkey, basil, garlic powder, onion powder salt and pepper in a bowl. Form into four patties. Heat grill pan over medium high heat, or cook on barbecue grill over medium heat. Cook, turning once, until cooked through about 5 minutes per side. Place between romaine leaves. Top with sautéed onions and mushrooms. Sautéed Onions and Mushrooms 2 Tbsp. olive or coconut oil 1-2 medium onions, thinly sliced 1 cup white mushrooms, thinly sliced Heat the oil in a large skillet over medium-high heat. Add the onions and mushrooms and cook, stirring occasionally, until golden, about 10 minutes. Season with Himalayan or sea salt. Cucumber Salad 3 organic cucumbers, thinly sliced 1 tsp. white wine vinegar 2 tsp. extra-virgin olive oil 1/8 tsp. Himalayan or sea salt Combine ingredients in a bowl and toss well to evenly coat.!! Grilled Salmon with Avocado Salsa 2 lbs. wild caught salmon Avocado Salsa 1 Tbsp. olive oil 1 avocado 1 tsp. salt 1/2 red onion 1 tsp. cumin 1-2 Tbsp. cilantro 1 tsp. onion powder Himalayan or sea salt 1/2 tsp. ancho chili powder (optional) 1 tsp. ground black pepper Mix the salt, chili powder, cumin, onion and black pepper together, rub the salmon fillets with olive oil and this seasoning mix. Refrigerate for at least 30 minutes.

10 Dinner: Grain Free Pre-heat the grill. Combine the avocado, onion, cilantro, and salt in a bowl and mix well, chill until ready to use. Grill the salmon to desired doneness. (I grilled for about 5 minutes) Top with avocado salsa and enjoy! Green Salad 1 head romaine lettuce, chopped 4 green onions, sliced thin 4 radishes, sliced 1 medium cucumber, diced 1 large carrot, grated 1/4 1/2 cup raw toasted sunflower seeds Mix the salad vegetables together in a large bowl and toss well. Italian Dressing 1/4 cup raw apple cider vinegar 2 garlic cloves, minced 1 tsp. raw honey 1/2 tsp sea salt 1/2 tsp pepper 1/2 cup extra-virgin olive oil 1 small handful fresh basil 1 small handful fresh parsley 1 Tbsp. fresh oregano Place the vinegar, honey, garlic, salt and pepper in a blender and puree until smooth. Add the oil and fresh herbs and blend on low just until combined. Will last in a glass jar in the fridge for 10 days. Herb Crusted Chicken Tenders 1 lb. boneless, skinless organic chicken tenders 1 Tbsp. Olive oil Pinch sea salt Pinch ground black pepper 1-2 cloves garlic, minced 1 Tbsp. raw apple cider vinegar Preheat oven to 350. Place chicken in baking dish and drizzle with olive oil. Sprinkle with salt, pepper and garlic. Turn to coat all sides of the chicken with oil and seasonings. Add the apple cider vinegar to bottom of the dish and bake for minutes.!

11 Dinner: Grain Free Sautéed Mixed Greens 1 bunch of greens of your choice (about 4-5 cups). You can use kale, rainbow chard, collards or mustard greens) 2 tsp. coconut oil, or more if needed 1 garlic clove, minced Himalayan or sea salt, to taste Rinse the greens and pat them dry. Separate the stems from the leaves and chop the stems into two inch segments. Chop the leaves into 1 inch strips. Heat the coconut oil and garlic in a medium pan and add the chopped stems. Sauté the mixture for about 5 minutes, then add the leaves and pinch of salt. Add another teaspoon of oil if the greens are sticking, and sauté for another 2-3 minutes. Chicken and Vegetable Stir Fry 1-1 1/2 pounds organic skinless, boneless chicken 2 Tbsp. coconut oil for cooking Breasts, thinly sliced. 1 small onion, halved and sliced 1/4 cup coconut aminos 3-4 cups sliced savoy cabbage 2 Tbsp. coconut vinegar 3 cups broccoli florets 2-3 garlic cloves, minced 1/2-1 cup white mushrooms, sliced 2 tsp. grated fresh ginger 1/2 cup celery, sliced 1/4 tsp. sea salt Place the chicken, coconut aminos, vinegar, garlic, ginger and salt in a small mixing bowl. Let it marinate for 20 minutes at room temperature or up to 4 hours in the refrigerator. Heat 1 Tbsp. coconut oil in a large skillet over medium-high heat. Add half of the chicken; sauté for about 4 minutes, then remove from the pan and set aside. Repeat with the remaining chicken. Add the remaining a Tbsp. of coconut oil and sauté the onion, celery and mushrooms for about 5 minutes. Add the cabbage and broccoli; sauté for about 5 more minutes. Return the chicken to the pan and mix together well. Season with more salt if desired. Fish Tacos 3 wild-caught whitefish or tilapia fillets Pinch of sea salt Pinch of black pepper 2 Tbsp. olive oil 1 garlic clove, minced 1/4 tsp. ground turmeric 1/2 tsp. dried dill 8 lettuce or cabbage leaves 1/2 head red cabbage, cored and thinly sliced 1/2 red onion 2 avocados, sliced 1/4 cup fresh cilantro

12 Dinner: Grain Free Preheat the oven to 325. Place the fish fillets in a glass baking dish. Sprinkle each with salt and pepper and drizzle them with olive oil and dill, coating both sides. Top each fillet with turmeric and garlic. Bake the fish for about 20 minutes, or until the fillets flake easily. To serve, place the lettuce or cabbage leaves on a serving plate and top with flaked fish, sliced cabbage, onion, avocado and cilantro (or Mango Salsa if you prefer). Mango Salsa 1 mango, chopped 1 avocado, chopped 1/2 red onion, chopped 3 Tbsp. chopped fresh cilantro 1 Tbsp. extra-virgin olive oil Himalayan or sea salt to taste In a large bowl stir together until all the ingredients are well combined. Add salt and pepper to taste. Pesto Chicken 1 pound skinless boneless chicken Pinch of salt 1 Tbsp. extra-virgin olive oil 1/4 cup raw walnuts 1 cup fresh basil 1 cup fresh spinach 2 garlic cloves, minced 2 Tbsp. extra-virgin olive oil Slice the chicken into thin strips and sprinkle with salt. Heat 1 Tbsp. olive oil in a skillet over medium-high heat. Cook the chicken on each side until cooked through. Set aside to cool. Grind the walnuts in a food processor until fine. Rinse the basil and spinach and pat dry. Add the basil, spinach, garlic and a pinch of salt to the food processor. With the processer running drizzle 2 Tbsp. olive oil into the mixture, or until desired consistency is reached. Add a small amount of water if the mixture is too thick. Toss with the chicken strips. Roasted Asparagus 1 pound asparagus, woody ends trimmed off (1-2 inches from the bottom) 1 Tbsp. coconut oil 1/4 tsp. sea salt Black pepper, to taste Garlic powder, to taste (optional) Preheat oven to 375.

13 Dinner: Grain Free Melt the coconut oil in a large skillet. Add the asparagus and toss just enough to evenly coat with oil. (If it is warm enough that your coconut oil is already in a liquid state you can just toss the asparagus and the coconut oil in a bowl or a large baggie until well coated.) Arrange asparagus in a single layer on a cookie sheet. Season with sea salt and garlic powder (if desired). Roast the asparagus for minutes, or until tender. Greek Baked Cod 1 lb. wild caught cod or white fish 2 cloves garlic, crushed 1/2 red onion, finely chopped 10 Kalamata or black olives, pitted if necessary 1 tsp. extra-virgin olive oil 1 tsp. salt 1 tsp. black pepper 1 tsp. dried oregano 2 tsp. rice or coconut vinegar Chop onion, garlic and olives. In a small bowl mix olive oil, vinegar, salt, pepper and chopped veggies, or you can use a food processor to chop and mix all the ingredients together to make a marinade. In a large bowl or large plastic bag add fish and marinate for one hour. Place fish in a greased baking dish and bake at 350 for minutes. Fish should flake easily. Garlicky Roasted Brussels Sprouts 2 Tbsp. extra-virgin olive oil 6 garlic cloves, sliced thin 1 medium onion, sliced 1 tsp. dried basil 1 lb. Brussels sprouts, trimmed and quartered ** If you dislike Brussels sprouts you can substitute broccoli or cauliflower, cut into bite-sized pieces. 1/2 cup water 3 Tbsp. chopped or sliced raw almonds 1/4 tsp Himalayan or sea salt Black pepper, to taste Heat the oil in a large skillet over medium heat. Add the garlic, onion and basil; cook, stirring occasionally, 3-4 minutes. Increase the heat to medium-high and stir in the Brussels sprouts; cook 3 minutes, stirring occasionally. Add 1/2 cup water and continue to cook until the liquid evaporates and the Brussels sprouts are slightly brown and tender, about 5-6 minutes. -Stir in the almonds and cook one minute. Season with salt and pepper.

14 Snacks: Grain Free Kale Chips 1 Large bunch curly kale 3 Tbsp. coconut oil Himalayan or sea salt Preheat oven to 350. Heat coconut oil in large pan on medium-high heat. Strip kale leaves from stems and tear into large, bite-sized pieces. Rinse well. Squeeze excess water out of kale with paper towels. Place the kale in the hot coconut oil and cover with a lid (be careful, it will pop when you put the wet kale in the oil). Cook about 5 minutes, stirring occasionally. The kalewill start to go limp should be well coated with the coconut oil. Spread the kale out flat in a single layer on a cookie sheet. Season with salt and bake for 15 minutes, or until kale begins to get crispy. Veggie Rolls Hummus (see recipe below) 3-4 zucchini 2 carrots, sliced into matchsticks 1 cucumber, remove seeds and slice into matchsticks 4 medium radishes, sliced 1 avocado, peeled and sliced 1 small bunch cilantro Chop the ends off of your zucchini and use a vegetable peeler or mandolin to peel your zucchini into long, thin strips. Lay zucchini strip flat and add a small spoonful of hummus onto one of the ends of zucchini. Add a few matchsticks of veggies, avocado, and a couple of pieces of cilantro. Roll up and enjoy!!! Hummus (15 oz.) Can garbanzo beans (chickpeas), drained and rinsed 2 to 4 Tbsp. water 2 tbsp. extra-virgin olive oil 1 Tbsp. coconut or vinegar 1 garlic clove, minced 3/4 tsp. ground cumin 1/4 to 1/2 tsp. Himalayan or sea salt Add the garbanzo beans, 2 tablespoons of water, the olive oil, lemon juice, garlic, cumin, and 1/4 teaspoon of salt to a food processor. Process until smooth and creamy. If needed, add additional water to thin out the hummus and 1/4 teaspoon of salt to your taste preference. Store covered in the refrigerator.

15 Cucumber Carrot Kicker 2 medium cucumbers 3 large carrots 1 inch piece of ginger, peeled Snacks: Grain Free Juice all ingredients and drink immediately. Chia Seed Pudding 1/4 cup raw, organic chia seeds 1 cup non-dairy milk (i.e. coconut, almond, etc.) 1 tsp. raw honey Organic blueberries 1/4 cup raw chopped nuts of your choice Place chia seeds in a bowl. Blend the milk and honey together in the blender until well mixed. Pour over chia seeds and mix well. Let stand for at least 10 minutes, mixing every 2-3 minutes, until chia seeds start to gel and give you a pudding consistency. Top with blueberries and nuts. Can be eaten warm or cold.

16 Breakfast Quinoa Berry Breakfast Cereal 3/4 cup uncooked quinoa, rinsed and drained Optional Toppings: 2 cups water pure maple syrup or raw honey 1/2 cup coconut milk pumpkin seeds Dash sea salt or Himalayan salt hemp seeds 1/2 cup fresh or frozen organic blueberries chia seeds cinnamon Place rinsed quinoa, water, coconut milk and sea salt in a 1 qt. pot, cover and bring a gentle boil. Reduce the heat to simmer and cook for about 20 minutes. Stir in the blueberries and cook for 3-4 minutes more. Stir and serve hot with any of the optional toppings listed. Yield: About 3 servings. Kale and Sweet Potato Skillet 2 Tbsp. coconut oil 1/2 tsp Himalayan or sea salt 4 cups diced sweet potatoes (about 2 med) Ground pepper, to taste 1 tsp. dried sage 3-4 cups chopped kale 1/4 tsp ground cumin 4 green onions, sliced Heat oil in large skillet over medium heat. Add the sweet potatoes and spices and sauté for 7-10 minutes. Add kale and onions and sauté for 3-4 more minutes. Test potatoes to see if they are cooked through. If not, add a 2-3 Tbsp. water, put a lid on the pan and cook for a few more minutes. Refreshing Tropical Smoothie 1 1/2 cups fresh peeled pineapple 1/2 avocado, pitted and peeled 1/2 bunch kale 1 small handful fresh mint 1 small handful cilantro (optional) 2 cups coconut water or filtered water Blend all ingredients until smooth. Drink immediately Chia Seed Breakfast Pudding 1/4 cup raw, organic chia seeds 1 cup non-dairy milk (i.e. coconut, almond, etc.) 1 tsp. raw honey Organic blueberries 1/4 cup raw chopped nuts of your choice

17 Breakfast Place chia seeds in a bowl. Blend the milk and honey together in the blender until wellmixed. Pour over chia seeds and mix well. Let stand for at least 10 minutes, mixing every 2-3 minutes. Top with blueberries and nuts. Can be eaten warm or cold. Protein Power Smoothie 3/4 cup frozen blueberries 2 Tbsp. almond butter 2 Tbsp. pumpkin seeds 2 Tbsp. chia seeds 1/2 green-tipped banana (green tips mean less sugar impact) 1 cup greens of your choice (i.e. spinach, kale, chard,etc.) 1/2 cup unsweetened nut milk of your choice (i.e. coconut, almond, hemp, etc.) 1 cup water Combine all of the ingredients in a blender and blend until smooth. Add water if shake is too thick. Buckwheat Vegan Pancakes 1 cup buckwheat flour 1/2 cup brown rice flour 1 Tbsp. raw honey or pure maple syrup 1 1/2 tsp baking powder 1 Tbsp. arrowroot starch 1 1/2 Tbsp. tapioca starch 1 1/2 cups unsweetened coconut or almond milk 1 Tbsp. Ener-G egg replacer, mixed with 4 Tbsp. very hot water. Coconut oil to grease pan Sift together the buckwheat flour, brown rice flour, baking powder, arrowroot starch and tapioca starch. In a separate bowl, combine the almond milk, coconut nectar and egg replacer/water mixture. Add to the dry ingredients and whisk together until the batter is smooth. Be sure there are no lumps. Heat a large skillet or griddle to medium-high heat. Lightly coat the surface with coconut oil. Ladle batter onto the pan and cook 3-4 minutes before flipping. Cook another 2-3 minutes. Enjoy plain or top with a bit of coconut nectar or a small amount of pure maple syrup.

18 ! Breakfast Antioxidant Smoothie 1 cup red cabbage 1/2 cup fresh or frozen raspberries 1/2 small avocado 1/4 cup fresh or frozen cranberries 1/2 cup frozen blueberries 1 Tbsp. chia seeds 1/2 cup frozen pitted black cherries 1 1/2 cups filtered water Place all ingredients in a high-powered blender and blend until smooth and creamy. If too thick, add more water.

19 Lunch White Bean and Kale Soup 6 cups Vegetable Stock 2 cups chopped kale 1 medium onion, diced 1/4 cup chopped parsley 1 large carrot 1 Tbsp. fresh rosemary, chopped 2 celery stalks 2 tsp Himalayan or sea salt 1 1/2 cups cooked white beans Black pepper to taste 1/2 cup uncooked wild rice, rinsed well Bring the stock to a gentle boil in a large stock pot. Add the rice and onion, cover and simmer for about 40 minutes. Then add the carrots, celery and white beans; simmer for minutes more. Add the kale, parsley, rosemary, salt and pepper; simmer for about 5 minutes. Adjust seasonings to suit your taste buds.! Cleansing Cabbage Salad with Ginger Dressing 1 small head Napa cabbage, sliced thin Dressing: 1 large carrot, grated 1/2 cup extra-virgin olive oil 4 green onions, sliced 3 Tbsp. raw coconut vinegar 1/2 cup raw pumpkin seeds 1 tsp. raw honey or pure maple syrup Diced cucumbers, peeled if not organic Thinly sliced red cabbage Mix all of the vegetables together in a large bowl and toss. 2 inch piece of raw ginger, grated 1-2 garlic cloves (optional) Small handful fresh cilantro, chopped Dressing: Place oil, vinegar, honey, ginger and garlic (if using) in a blender and puree until smooth. Add the cilantro and blend on low until combined. Drizzle dressing on individual salad servings. Any leftover dressing can be stored in a glass jar in the fridge for up to 10 days. Mexican Quinoa 1 Tbsp. extra-virgin olive oil 2 cloves garlic, minced 1 tsp chili powder 1 jalapeno, minced (optional) 1/2 tsp cumin 1 cup quinoa Ground pepper, to taste 1 cup vegetable broth Sea or Himalayan salt, to taste 2 cups black beans 2 Tbsp. chopped fresh cilantro 1 avocado Heat olive oil in a large skillet over medium heat. Sauté garlic and jalapeno, stirring frequently, about one minute. Stir in quinoa, vegetable broth, beans, chili powder and cumin; season with salt and pepper to taste. Bring to a boil. Cover, reduce heat and simmer until quinoa is cooked through, about 20 minutes. Top with avocado and cilantro.

20 Lunch Pesto Zucchini Pasta 2 Tbsp. coconut oil 1/2 red onion, cut into 1/4 inch slices 2 zucchini (peel if not organic), slice lengthwise into long strips to make pasta 3 Tbsp. pesto (see recipe below) if you chose to buy pesto instead, make sure it is dairy free. 2-3 Tbsp. chopped olives (black, green or Kalamata or a mixture of your preference) Sea or Himalayan salt to taste Ground pepper to taste Melt coconut oil in a large skillet over medium-high heat. Add the onion and sauté until it softens, 3-4 minutes Stir in the zucchini and add the pesto and combine well. Continue sautéing until all ingredients are warm.do not overcook or the zucchini will be mushy. Stir in the olives and season with salt and pepper Healing Green Dressing 1/2 small avocado 1 Tbsp. raw apple cider vinegar 1/2 cup water 1/4 tsp. Himalayan or sea salt 1 garlic clove, peeled and crushed 1 small handful fresh parsley Place all ingredients, except for the parsley, in a blender and blend until smooth and creamy. Add the parsley and blend on low speed until combined. Vegan Cobb Salad 2 cups chopped romaine lettuce 1 cup chopped kale 1/2 cucumber, chopped 1/2 apple, chopped 1/2 large avocado Raw chopped walnuts Dill Vinaigrette Dressing 1/2 cup chopped raw zucchini 2 tsp. dried dill 6 Tbsp. extra-virgin olive oil 1/2 tsp. Himalayan or sea salt 3 Tbsp. raw apple cider vinegar 1 garlic clove 2 tsp. raw honey Put all the ingredients in a blender and blend until smooth and creamy. Will store in a glass jar in the refrigerator for 10 days.

21 Lunch Millett Risotto 3 Tbsp. coconut oil or extra-virgin olive oil 1/2 tsp. dried thyme 1/2 red onion, finely chopped 1 1/2 cups artichoke hearts (sugar and 1 cup coarsely chopped mushrooms (any kind) additive free) 1 cup millet Sea salt and ground pepper 1/2 tsp dried oregano 4-6 cups vegetable stock In a large pot over medium-high heat, add the oil with the red onion and mushrooms and cook, stirring frequently, until soft (about 5 minutes). Add 1 cup of water and bring the heat to high. Add the millet and lower heat to medium. Add the stock 1/2 cup at a time, stirring after each addition, every few minutes. Mixture shouldn t be like soup, but it should stay very moist. Keep adding stock 1/2 cup at a time until millet is tender and has doubled in size (about 20 minutes). Add herbs and artichoke hearts at the last few minutes of cooking. Season with salt and pepper to taste. ** Variation: If you don t prefer artichoke hearts you can use 1 cup diced butternut squash instead. Creamy Harvest Soup 2 cups vegetable stock 3 green onions 1 can organic coconut milk 2 cups chopped kale, chard or spinach 1 cup mashed cooked winter squash 1 tsp. Himalayan or sea salt 1 cup mashed cooked butternut squash 2 garlic cloves Garnish: 1/2 tsp. ground cumin Fresh chopped cilantro 1/4 tsp. ground cinnamon Place the stock, coconut milk, squash, garlic, cumin and cinnamon in a blender and puree until smooth. Transfer soup to a large pot and bring to a gentle simmer over medium heat. Add the onions, kale and salt. Cover and simmer for about 10 minutes, or until the kale is tender. Adjust seasonings to suit your taste if necessary. Garnish with fresh cilantro.

22 Dinner Black Bean Tacos 2 cups cooked black beans lettuce or arugula leaves 1 large yam, cooked cilantro 1 large avocado, mashed Place the cooked black beans in a serving bowl and sprinkle with Himalayan or sea salt, if desired. Place the peeled, cooked yam in a separate serving bowl and mash well with a fork. Place the mashed avocado in a separate serving bowl. Assemble tacos using lettuce or arugula leaves as a tortilla. Garnish with fresh, chopped cilantro. Variation: If you don t prefer the texture of mashed yams and avocados, just cut them into bite-sized cubes. Mexican Quinoa 1 Tbsp. extra-virgin olive oil 2 cloves garlic, minced 1 tsp chili powder 1 jalapeno, minced (optional) 1/2 tsp cumin 1 cup quinoa Ground pepper, to taste 1 cup vegetable broth Sea or Himalayan salt, to taste 2 cups black beans 2 Tbsp. chopped fresh cilantro 1 avocado Heat olive oil in a large skillet over medium heat. Sauté garlic and jalapeno, stirring frequently, about one minute. Stir in quinoa, vegetable broth, beans, chili powder and cumin; season with salt and pepper to taste. Bring to a boil. Cover, reduce heat and simmer until quinoa is cooked through, about 20 minutes. Top with avocado and cilantro. Green Veggie Risotto 1 pound asparagus, woody ends trimmed about 2 inches from the bottom; cut into 1 inch pieces 1 bunch scallions 3 cloves garlic, minced 3 stalks celery 1 cup white mushrooms, sliced 1-2 Tbsp. coconut oil 4 cups vegetable broth 2 cups short-grain brown rice 1 Tbsp. rice vinegar 3 Tbsp. nutritional yeast Sea salt or Himalayan salt to taste Fresh ground black pepper to taste Steam the asparagus until soft, about 6 minutes. Set aside. In a separate saucepan bring 4 cups of vegetable broth to a boil, then reduce immediately to a simmer.

23 Dinner Meanwhile, heat 1-2 Tbsp. of coconut oil in a large saucepan and sauté the scallions, celery, mushrooms and garlic. Add the brown rice and cook over medium heat for 2 minutes, stirring constantly. Add the rice vinegar to the rice mixture and stir until it is absorbed. Add 4 cups of the broth to the rice and green onion mixture. Cover and simmer for minutes, or until the liquid is absorbed. Once rice is finished, add in the steamed asparagus. Add the nutritional yeast, salt and black pepper to suit your taste. Yield: 5-6 servings Greek Kale Salad 1 large bunch kale Himalayan or sea salt to taste 2 Tbsp. rice or coconut vinegar 3/4 Tbsp. fresh oregano 1/3 cup hemp or raw sunflower seeds 1-2 handfuls broccoli or alfalfa sprouts 1/2 cup pitted Kalamata olives 1/4 cup extra-virgin olive oil Peel the leafy part off of each kale stem and tear into bite-sized pieces. Add a pinch of sea salt to the kale and massage with your hands to break it down. Whisk the vinegar, salt and oregano together in a small bowl. Add the seeds and mix well. Pour over the kale. Add the sprouts, olivesand mix well. Mediterranean Quinoa Salad Salad: 1 cup quinoa, rinsed Dressing: 1 3/4 cups water 1 cup freshbasil Pinch Himalayan or sea salt 1/2 cup extra-virgin olive oil 1 bunch red radishes, sliced 3 Tbsp. raw coconut vinegar 1 large cucumber, quartered and sliced 1 garlic clove, peeled 4 green onions, sliced thin 1 tsp. Himalayan or sea salt 1 cup chickpeas, drained and rinsed 10 olives, black or Kalamata Rinse quinoa well with warm water and drain. Place the rinsed quinoa, water and salt in a medium pot with a tight fitting lid and bring to a boil. Reduce the heat to low, cover, and simmer for minutes, or until the water has been absorbed. Place the cooked quinoa, radishes, cucumber, onions, chickpeas and olives in a large mixing bowl. To make the dressing, place all the ingredients for the dressing in a blender and blend on high until smooth and creamy.

24 Dinner Pour the dressing over the salad and toss well. Garlicky Mixed Greens Organic greens of your choice, about 4-5 cups, of kale, rainbow chard, collards or mustard greens 2 tsp. coconut oil, more if needed 1 garlic clove, minced Himalayan or sea salt, to taste Rinse the greens and pat them dry. Separate the stems from the leaves and chop the stems into 2 inch segments. Chop the leaves into 1 inch strips. Heat the coconut oil and garlic in a medium pan and add the chopped stems. Sauté the mixture for about 5 minutes, then add the leaves and a pinch of salt. Add 1 more teaspoon of oil if the greens are sticking, and sauté for another 2-3 minutes. Season with salt and pepper to taste. Millett Risotto 3 Tbsp. coconut oil or extra-virgin olive oil 1/2 tsp. dried thyme 1/2 red onion, finely chopped 1 1/2 cups artichoke hearts (sugar and 1 cup coarsely chopped mushrooms (any kind) additive free) 1 cup millet Sea salt and ground pepper 1/2 tsp dried oregano 4-6 cups vegetable stock In a large pot over medium-high heat, add the oil with the red onion and mushrooms and cook, stirring frequently, until soft (about 5 minutes). Add 1 cup of water and bring the heat to high. Add the millet and lower heat to medium. Add the stock ½ cup at a time, stirring after each addition, every few minutes. Mixture shouldn t be like soup, but it should stay very moist. Keep adding stock ½ cup at a time until millet is tender and has doubled in size (about 20 minutes). Add herbs and artichoke hearts at the last few minutes of cooking. Season with salt and pepper to taste. ** Variation: If you don t prefer artichoke hearts you can use 1 cup diced butternut squash instead. Brussels Sprout Salad 20 Brussels sprouts 1/4 cup very thinly sliced shallots 1/2 cup coarsely chopped walnuts 1/2 tsp. caraway seeds (optional) 1 1/2 Tbsp. raw apple cider vinegar 1 Tbsp. extra-virgin olive oil Himalayan or sea salt to taste Ground black pepper to taste Trim the ends from the Brussels sprouts. Peel the loose leaves off individually and add to a large mixing bowl. Discard the inner compacted leaves (they tend to be very bitter). Add the

25 Dinner shallots, walnuts and caraway seeds. Mix in the raw apple cider vinegar and the olive oil. Season with salt and pepper to taste.! Moroccan Veggie Stew 1 Tbsp. extra-virgin olive oil or coconut oil 1 (13.5 oz.) can organic coconut milk 1 small onion, chopped 3 cups vegetable stock 1 tsp. Himalayan or sea salt 1 small head cauliflower, cut into florets 1 tsp. turmeric powder 2 carrots, peeled and chopped 1 tsp. ground coriander 1 large sweet potato, peeled and chopped 1 tsp. ground cardamom 1 cup peas (fresh or frozen) 1/2 tsp. ground cumin 2 cups fresh spinach or kale 1/2 tsp. ground pepper 1/2 cup chopped fresh cilantro 1 cup chickpeas, drained and rinsed Heat oil in large pot over medium heat. Add onion and sauté for about 5 minutes, then add salt, turmeric, coriander, cardamom, cumin and pepper; sauté one minute more. Add coconut milk, vegetable stock, cauliflower, carrots, sweet potato and chickpeas. Cover and simmer for about 10 minutes, or until vegetables are tender. Garlic Mushroom Kale 2 Tbsp. coconut oil 2-3 cloves garlic, minced shiitake mushrooms, sliced 1/4 tsp. Himalayan or sea salt 1 large bunch curly kale, chopped 2 Tbsp. water Heat oil in a large skillet over medium heat. Add garlic and mushrooms and sauté for about 5 minutes. Add the kale, salt and water and sauté for about 5 more minutes. Taste and add more salt if necessary. Quinoa Pilaf 1 Tbsp. coconut oil 1/2 cup chopped onion 2 carrots, chopped 2 stalks celery, sliced 1 cup quinoa, rinsed 2 cups vegetable broth 3/4 cup chopped walnuts 1/4 cup chopped fresh parsley! 1. Heat oil in a saucepan over medium-high heat. Sautee onion in oil for 5 minutes, or until translucent. Add carrots and celery and cook 3 minutes more. Stir in quinoa and vegetable broth and bring to a gentle boil. Reduce to a simmer, cover, and cook 15 to 20 minutes, or until quinoa is tender and fluffy. 2. In a bowl, toss quinoa together with walnuts and parsley.

26 Snack Toasted Cinnamon Almonds 1 cup raw whole almonds 2 tsp cinnamon 1-2 Tbsp. melted coconut oil Sea salt or Himalayan salt Melt coconut oil in small pan (if necessary). Toss almonds in oil until well coated. Spread out on cookie sheet and sprinkle with salt and cinnamon. Bake at 350 for 8-10 minutes. Best served warm. Guacamole Flesh of 2 avocados 1/2 red onion, diced 1 garlic clove, grated or minced 2 Tbsp. chopped fresh cilantro Himalayan or sea salt, to taste Crunchy Garbanzo Beans 4 cups garbanzo beans, rinsed 2 tsp. extra-virgin olive oil 1 tsp. ground cumin 1 tsp. garlic powder 1/2 tsp. cayenne pepper (optional if you like spicy) 1/2 tsp Himalayan or sea salt Preheat oven to 400 and put rack in the middle. Mix the olive oil and spices in a large bowl. Add garbanzo beans and toss until evenly coated. Spread beans in an even layer on a rimmed baking sheet and bake until crisp, about minutes.! Coconut Bombs Take a package of unsweetened shredded coconut and dump it into a food processor with the blade in place. Blend until the coconut is soft and fluid, about 4-5 minutes. (This is how you make homemade coconut butter. You can also buy it already made in stores, but it s quite expensive and not worth the cost, in my opinion.) With the processor running, add some melted coconut oil, enough to make the mixture liquid enough to pour, about 1/2 cup. Add a flavoring such as vanilla, lemon, peppermint, or whatever flavor you like, about 1 1/2 to 2 tsp., or to taste. Scraping down the sides of the food processor with a spatula, transfer mixture to a Pyrex measuring cup to make it easier to pour. You can use whatever molds you want. I like to use my mini muffin tray, which I line with mini muffin liners (available at most supermarkets).! Fill each cup with a filling of your choice (lemon zest, baked apples with cinnamon, dried fruit, nuts, etc.). I used 3 almonds for each.!

27 Snack Gently pour the coconut butter mixture into each cup being careful not to over fill them. Put the tray in the fridge or freezer for a few minutes to set.

28 Ready to Heal Meals: Liquid Cleanse DAY ONE BREAKFAST LUNCH DINNER SNACK Good Morning Smoothie Energizing Green Smoothie Cream of Broccoli and Mushroom Soup Chicken Stock or Vegetable Broth DAY TWO Refreshing Tropical Smoothie Cream of Broccoli and Mushroom Soup Detox Soup Cucumber Carrot Kicker DAY THREE Antioxidant Berry Chia Smoothie Detox Soup Anti-inflammatory Soup Green Machine Power Cleanser Juice Tea: Spicy Chai Tea Smoothie: Any of the Above Juice: Any of the Above

29 Breakfast Detox Kidney Tonic 6 oz. distilled water 2 oz. tart black cherry juice (unsweetened) 1-3 T. liquid chlorophyll Good Morning Smoothie 8 oz. purified water 4 oz. coconut milk 1 cup fresh or frozen berries 2 cups spinach 2 Tbsp. almond butter 1 Tbsp. vegetable based protein powder (optional) Do you want to list the Pure Paleo Protein here? Blend all ingredients together until smooth and creamy. Add ice if you want a thicker, colder smoothie. Refreshing Tropical Smoothie 1 1/2 cups fresh peeled pineapple 1/2 avocado, pitted and peeled 1/2 bunch kale 1 small handful fresh mint 1 small handful cilantro (optional) 2 cups coconut water or filtered water Blend all ingredients until smooth. Drink immediately ANTIOXIDANT BERRY CHIA SMOOTHIE 1/2 cup blueberries 1/2 cup strawberries 1 cup coconut milk 1/2 cup water 2 Tbsp. chia seeds 1/2 bunch spinach or kale Place ingredients in a high-powered blender and blend until smooth and creamy.

30 Lunch Energizing Green Smoothie 1 cup filtered water 3 cups leafy greens 2 stalks celery 1/2 green apple or ½ pear 1/2 green- tippedbanana (green tips mean less sugar) Blend all ingredients together until smooth. Add Ice if you want a thicker, colder smoothie. Cream of Broccoli and Mushroom Soup 1-2 Tbsp. extra-virgin olive oil 1 large leek, chopped 2 cloves garlic 1 pound broccoli, chopped 4 ounces white mushrooms 3 cups chicken or vegetable stock 1 tsp dried thyme 1/2 Tbsp.fresh oregano 1 smallhandful fresh parsley 1 smallhandful fresh basil Sea salt or Himalayan salt to taste Heat oil in a large pot over medium heat. Add the leek and the garlic and sauté for approximately 5 minutes. Add the broccoli, mushrooms, stock and dried thyme. Cover and simmer until the vegetables are tender, about 20 minutes. Turn off the heat and add the fresh oregano, parsley and basil. Puree the soup in the pot using an immersion blender, or carefully transfer the soup to a blender and puree in small batches. Season with salt and pepper to taste. Freeze leftover soup in wide mouthed jars. Yield: 3 servings DETOX SOUP 1 Tbsp.extra-virgin olive oil 1 large leek, chopped 3-4 small zucchini, chopped 1/2 pound green beans, trimmed 1/2 bunch kale, chopped 3-4 cups chicken or vegetable stock 2 tsp sea salt or Himalayan salt 1 tsp dried thyme 1 small handful fresh parsley 1 small handful fresh basil Heat oil over medium heat and sauté the leek for approximately 5 minutes. Add the

31 Lunch zucchini, green beans, kale, stock, thyme and salt. Cover and simmer until the vegetables are tender, about 15 minutes. Add the parsley and basil; cover and simmer for 2 minutes more. Remove the pot from the heat and use an immersion blender to puree the soup in the pot, or transfer to a blender and puree in small batches. Yield: About 4 servings.

32 Dinner Cream of Broccoli and Mushroom Soup 1-2 Tbsp. extra-virgin olive oil 1 large leek, chopped 2 cloves garlic 1 pound broccoli, chopped 4 ounces white mushrooms 3 cups chicken or vegetable stock 1 tsp dried thyme 1/2 Tbsp.fresh oregano 1 smallhandful fresh parsley 1 smallhandful fresh basil Sea salt or Himalayan salt to taste Heat oil in a large pot over medium heat. Add the leek and the garlic and sauté for approximately 5 minutes. Add the broccoli, mushrooms, stock and dried thyme. Cover and simmer until the vegetables are tender, about 20 minutes. Turn off the heat and add the fresh oregano, parsley and basil. Puree the soup in the pot using an immersion blender, or carefully transfer the soup to a blender and puree in small batches. Season with salt and pepper to taste. Freeze leftover soup in wide mouthed jars. Yield: 3 servings DETOX SOUP 1 Tbsp.extra-virgin olive oil 1 large leek, chopped 3-4 small zucchini, chopped 1/2 pound green beans, trimmed 1/2 bunch kale, chopped 3-4 cups chicken or vegetable stock 2 tsp sea salt or Himalayan salt 1 tsp dried thyme 1 small handful fresh parsley 1 small handful fresh basil Heat oil over medium heat and sauté the leek for approximately 5 minutes. Add the zucchini, green beans, kale, stock, thyme and salt. Cover and simmer until the vegetables are tender, about 15 minutes. Add the parsley and basil; cover and simmer for 2 minutes more. Remove the pot from the heat and use an immersion blender to puree the soup in the pot, or transfer to a blender and puree in small batches. Yield: About 4 servings.

33 Dinner ANTI-INFLAMMATORY SOUP 1 lb. carrots 1 zucchini 1 onion 2 cloves garlic 1 inch ginger, peeled 1 tsp cumin 2 tsp turmeric Black pepper to taste 1 quart water! Chop vegetables and simmer with spices in water until soft (about 20 minutes). Puree in blender or food processer. Yield: 4-6 servings

34 Snack Chicken Stock Approximately one pound organic chicken bones and/or chicken feet, meat picked off. 1 large onion, chopped 1 head garlic, peeled and cut in half 4-5 celery stalks 2 carrots, chopped 3-4 sprigs of fresh thyme 2-3 sprigs of fresh rosemary Small handful of fresh parsley 2 bay leaves 2 tsp sea salt or Himalayan salt 16 cups filtered water 2 Tbsp. raw apple cider vinegar (Don t leave this out. This is the magical ingredient that pulls the nutrients from the bones. You won t taste it in the broth.i promise). Place all the ingredients in a large stockpot and cover. Bring to a boil and then reduce the heat to low and simmer for 6-8 hours. You can also place all ingredients in a crockpot and cook for up to 24 hours on low. When finished cooking strain the broth through a large colander into a large bowl or another pot. Discard the bones and vegetables. Pour stock into glass jars and let cool completely before placing in the fridge. Stock will stay good for 5 days in the fridge or 6 months in the freezer. Vegetable Broth 1 large onion, chopped For an Extra Mineral Boost: 1 leek, rinsed and chopped 2 strips Kombu 2 carrots, chopped 1 Tbsp. dulse Flakes 4 celery stalks, chopped 4 garlic cloves, chopped 1/2 bunch parsley 1 sprig fresh rosemary 1 sprig fresh thyme 3 bay leaves 1 tsp Himalayan salt or sea salt Place all the ingredients in a large stock pot and bring to a boil. Cover and reduce the heat to low. Simmer for 3-4 hours. Strain the stock through a colander into another pot or large bowl. Discard the vegetables. Stock can be stored in wide mouthed glass jars in the refrigerator for one week. Will last in freezer for 6 months. Yield: 4 quarts

35 ! Cucumber Carrot Kicker 2 medium cucumbers 3 large carrots 1 inch piece of ginger, peeled Juice all ingredients and drink immediately. GREEN POWER CLEANSER JUICE 3 celery stalks 1 medium cucumber 1 cup green cabbage 1 cup chopped fresh pineapple 2 kale leaves 1 inch fresh ginger

36 Tea Need a warming boost of comfort? Make this Chai tea to warm and nourish you from the inside out! Spicy Chai Tea 4 cups filtered water 1 tsp. whole black peppercorns 2 cinnamon sticks, break into pieces 2 Tbsp. peeled fresh ginger, sliced thin 5-6 cardamom pods, crushed Non-dairy milk of your choice (i.e.: coconut 1 tsp. whole cloves almond, rice, etc.) Small amount of raw honey to lightly sweeten (optional) Place water and spices in a saucepan. Cover the pan and bring to a gentle boil. Reduce to low heat and simmer for minutes. Strain through a fine-mesh strainer. Top off with the non-dairy milk of your choice and sweeten lightly with raw honey.