SPRING CLEANSE RECIPES SPRING DETOX

Transcription

1 RECIPES SPRING DETOX

2 TABLE OF CONTENTS YOUR DAILY DRINKS FOR ULTIMATE HEALTH Morning Lemon Water Elixir Midday Cranberry Flush Cleaner Healing Detox Tea Coconut Water LIQUID ASSETS Simple Liquid Greens The Farm Liquid Blood The Green Fire Starter Not Your Momma s Green Juice Carrot Apple Spice The Green Machine Love My Liver Baby Greens SMOOTHIES Tahini Powerhouse Strawberry Kale Yum Yum Chocolate Fantasy Green Giant Berry Bliss Splish Splash Dream Date Liquid Energy Green Apple SIMPLE 1-3 DAY JUICE CLEANSE Vegetable Broth MILKS Almond Milk Sunflower Seed Milk Hemp Seed Milk WARM BREAKFASTS Breakfast Bowl Asparagus, Beet, & Carrot Hash Super Seed Muesli Chia Seed Pudding

3 SALADS & DRESSINGS Spring Mix Salad with Grapefruit-Tahini Dressing Avocado Salad with Lime Dressing Radish Love Salad with Tomato Vinaigrette Rainbow Salad with Mustard Vinaigrette Arugula Salad with Tangerine Dressing Spring Berry Salad with Blueberry Vinaigrette DETOX WRAP Ginger Veggie Nori Wrap with Lemon Mustard Dressing DIPS Guacamole Pumpkin Seed Pâté Deliciously Detoxing Pesto Asian Delight I Am In the Mood For Mexican WARM SOUPS Zucchini Soup Lentil Soup Crockpot Fennel Soup Coconut Leek Soup Pasta Figioli Easy Miso Soup Crock Pot Vegetable Soup Easy Crockpot Chicken Bone Broth Gingered Sweet Potato Soup WARM SIDE ENTREES Sautéed Kale with Onions Swiss Chard with Sesame Seeds Sautéed Broccoli with Garlic & Sundried Tomatoes Roasted Aparagus with Garlic & Lemon Roasted Spring Vegetables Cauliflower Pesto Rice Asian Medely BACK TO BASICS Brown Rice Beans; Adzuki, Lentil and Mung TRANSITION RECIPES

4 Asian Delight Veggie Bean Burgers Eggs on the Quick SNACKS Rosemary Garlic Flaxseed Crackers Kale and/or Brussels Sprouts Chips Quick Snack Ideas PROTEIN BALLS Plant Protein Power Choco Coco Raisin the Roof Balls DESSERTS Berries with Coconut and Lime Fruit and Berry Soup Pineapple Orange Sorbet Raw Cacao Milkshake Baked Apples with Sweet Tahini Sauce HEALING YOUR GUT CULTURED DRINKS Coconut Yogurt Homemade Water Kefir Water Kefir Homemade Coconut Water Kefir Homemade Cultured Vegetables POST-DETOX HEALING RECIPE Quinoa or Brown Rice Rejuvelac APPENDIX

5 DAILY DRINKS FOR ULTIMATE HEALTH MORNING LEMON WATER ELIXIR 1 cup warm or room temperature water Juice from ½ lemon 1 teaspoon raw apple cider vinegar Raw honey to taste BENEFITS: Stimulates digestion, balances your ph levels, removes acid wastes from the body and releases toxins from the liver. It is also rich in live enzymes and a good source of potassium. MIDDAY CRANBERRY FLUSH CLEANER 2 tablespoons cranberry concentrate 1 teaspoon raw honey (optional) 6 ounces of room temperature water 5 fresh mint leaves NOTES: Cranberry concentrate can be found at Whole Foods, Amazon.com, Vitacost.com or Vitaminshoppe.com. You can also use Therapeutic Grade Essential Oils in place of the fresh mint leaves; 1 or 2 drops. Add for decongesting effects and rich in chlorophyll. HEALING DETOX TEAS Dandelion Tea: great for supporting, cleansing and decongesting the liver Nettle: provides iron and minerals; supports the kidneys Peppermint Tea: boosts digestion and the immune system Ginger Tea: boosts digestion, immunity and circulation COCONUT WATER I suggest drinking at least 4 ounces of coconut water mid afternoon for intracellular hydration. BENEFITS Coconut water hydrates on an intracellular level and contains five key electrolytes needed for optimal hydration: sodium, potassium, calcium, magnesium and phosphorus. Decreases headaches, constipation, dry skin and leg cramping; supports healthy liver detoxification.

6 LIQUID ASSETS 1. Directions: Juice all of the ingredients through a juicer; add a dash of cinnamon or cayenne if you want to warm your digestion. 2. All juices are made for 1-2 servings 3. All juices must be made in a juicer unless you use a Vitamix to blend and then use a cheesecloth to strain the juice. 4. If you have thyroid issues or sensitive to foods that contain goitrogens 1, any of these greens can be substituted with parsley or lettuce, or you can lightly steam the dark leafy greens before using (applicable to Liquid Assets and Smoothie Mayhem). NOTE: If you are not using organic fruit, you must peel it before juicing; including lemons and kiwi SIMPLE LIQUID GREENS This juice is ideal for any beginner! Ginger also stimulates digestion. 1 green apple 6 Swiss chard leaves đ lemon 1-inch piece of ginger; peeled THE FARM Another great juice for those new to juicing. The sweetness of the carrot makes it ideal for the whole family. 1 small apple 1 head lettuce (organic) 1 carrot LIQUID BLOOD This juice is ideal for blood cleansing and nourishing your body. 1 carrot 1 beet 8 celery stalks 1 cucumber 1 apple 1 lemon

7 THE GREEN FIRE STARTER The cayenne from this juice stimulates digestion. This juice is ideal for anyone who cannot tolerate fruits, needs to be on a low sugar diet, or has candida. NOTE: 2 lemons are recommended, but you may start with 1 and adjust according to taste. 1 handful of spinach 1 handful of parsley 1 head of lettuce 1 cucumber 10 celery stalks 2 lemons Dash of cayenne NOT YOUR MOMMA S GREEN JUICE This juice is full of potassium and nutrients that will de-bloat the body and jumpstart the cleansing process in a safe and natural way. Parsley is rich in iron and great for energy. NOTE: 2 lemons are recommended, but you may start with 1 and adjust according to taste. 1 pear or green apple 2 cucumbers 8 stalks of celery 1 handful of parsley 1 head of romaine 2 lemons CARROT APPLE SPICE This juice is guaranteed to wake up your body and your senses. Ginger fights inflammation. NOTE: 2 lemons are recommended, but you may start with 1 and adjust according to taste. 2 carrots 1 apple 1 cucumber Pinch of cayenne 1-inch piece of ginger 2 lemons THE GREEN MACHINE Dandelion greens are known for cleansing the liver and have been used as a diuretic. Omit the apple if you are sugar sensitive or on a candida diet. NOTE: 2 lemons are recommended, but you may start with 1 and adjust according to taste. 1 cucumber 1 handful dandelion greens 1 green apple 8 stalks celery 1 handful cilantro 2 lemons

8 LOVE MY LIVER This is a powerful liver cleanser and amazing for cleansing and nourishing your body. NOTE: 2 lemons are recommended, but you may start with 1 and adjust according to taste. 2 cucumbers 10 stalks raw asparagus 1 handful of parsley 1 handful of cilantro 1 handful of watercress (wash well) 2 lemons BABY GREENS This is a fabulous juice to get your child (or a reluctant grownup!) to start drinking green juices. Packed with antioxidants, minerals and vitamins, this juice is a vitamin C powerhouse. đ cup spinach 1 apple 1 kiwi đ cup pineapple 1 lemon 5 mint leaves (optional) SMOOTHIES For each smoothie, simply blend all the ingredients in a Vitamix, other high-speed blender, or normal standup blender. If needed, add water to reach your desired thickness. Use organic produce whenever possible. Each smoothie recipe serves two people or can be used as a substitute for one large meal. Protein is important in the morning. You can add extra protein to any smoothie by including either a scoop of your favorite protein powder such as hemp protein or 3 tablespoons of hemp seeds. Feel free to add Ice to your smoothie, such as 3-5 ice cubes. Dairy free milk includes; almond, coconut or hemp

9 ALL SMOOTHIES SERVE 1-2 PEOPLE. TAHINI POWERHOUSE 1 đ cups dairy free milk 2 tablespoons tahini 1 cup spinach 1 cup strawberries 1 banana, cinnamon 1 tablespoon raw honey STRAWBERRY KALE YUM YUM 1 đ cup non-dairy milk đ cup fresh or frozen strawberries đ cup kale đ frozen banana 2 tablespoons hemp or chia seeds CHOCOLATE FANTASY (IDEAL FOR ANYONE ON A LOW SUGAR DIET) 1 đ cups dairy free milk 1 avocado, peeled and pitted 1 cup spinach 1 tablespoon raw cacao 1 scoop hemp protein powder GREEN GIANT 1 đ cups dairy free milk Handful of parsley đ cup grapes đ cup frozen pineapple 2 tablespoons chia seeds BERRY BLISS SPLISH SPLASH (IDEAL FOR ANYONE ON A LOW SUGAR DIET) 1 đ cups dairy free milk 1 cup frozen mixed berries 2 tablespoons tahini 2 tablespoons chia seeds 1 cup kale Top with 2 tablespoons shredded coconut DREAM DATE 1 đ cups dairy free milk 2 pitted Medjool dates, soaked and pitted 1 frozen banana 1 teaspoon cinnamon

10 1 teaspoon vanilla 1 tablespoon raw honey LIQUID ENERGY 1 đ cups dairy free milk đ cup frozen or fresh pineapple 1 cup kale 1 handful of parsley Ɖ-inch fresh ginger root Juice of 1 lemon GREEN APPLE 1 đ cups dairy free milk (or coconut water) 1 green apple, cored 1 cup kale đ cucumber 1 avocado Juice of 1 lime or lemon SIMPLE 1-3 DAY JUICE CLEANSE DRINK THESE JUICES IN ORDER: 8:30-9am: Simple Liquid Greens 11am: Carrot Apple Spice 1pm: The Green Machine 3pm: Liquid Blood 6pm: The Farm 8pm: Fiber & Protein Milk (see recipes for Almond, Sunflower Seed or Hemp Milk in the Recipe Guide) consume 8 ounces NOTE: If you cannot make the almond or hemp milk, look for unsweetened, store-bought brands with the least amount of additives. HELPFUL JUICE DETOX HINTS: You must be drinking at least 1 gallon of water per day during your detox. The coconut water will hydrate you, but if you feel light-headed, add a dash of Himalayan sea salt to your water with some raw honey.

11 To make a gallon of natural Gatorade, you will need 6 tablespoons of sea salt and 2 tablespoons of raw honey. If you feel low in energy, take 1 tablespoon of unrefined, cold-pressed coconut oil. You can drink coconut water in between juices, if needed, for extra hydration (4-6 ounces) or make the natural Gatorade. If you feel tired at night, light-headed, or constipated, you can consume one to two cups of this healing and medicinal vegetable broth: VEGETABLE BROTH (Makes 8 to 10 servings) 16 cups of water 2 tablespoons olive oil 1 onion, chopped 8 celery sticks, chopped 8 carrots, washed and unpeeled 1 bunch dark leafy greens (kale or collards) đ bunch of parsley 1 teaspoon sea salt 3 1-inch slices of ginger root START YOUR BROTH. Measure 16 cups of water into a large pot, then cover. Bring your water to a boil. PREPARE YOUR VEGETABLES. While the water is coming to a boil, wash all your vegetables, and then cut them in half so they will fit into the pot. When water is boiling, put all the ingredients into the water EXCEPT the ginger. Bring the broth to a boil with the lid on. Then turn down to simmer for 1 hour. Finally, add the ginger slices. Continue simmering with the lid on for 30 minutes. FINISH YOUR SOUP. You have two choices: strain the vegetables into a large pot and serve the vegetables in a warm dish OR blend the liquid and vegetables with an immersion blender to make a thicker broth. MILKS ALMOND MILK (Makes 4 Cups)

12 1 cup of raw, organic, almonds 4 cups of filtered water 1 teaspoon vanilla (optional) 1 pinch of cinnamon (optional) 1 teaspoon of agave, raw honey or date paste (optional) Milk nut bag Place the almonds in a bowl large enough so that you can cover about an inch above them with water. Soak the almonds a minimum of 8 hours. After the almonds have soaked, drain and rinse them. Throw them in a high-speed blender, or Vitamix, add 4 cups of filtered water, vanilla, cinnamon and sweetener. Blend until the nuts have chopped into tiny pieces like a crumb size. Pour through the milk bag into a large bowl. Gently squeeze the nut milk bag until you have gotten all the milk out. Pour into a pitcher and store in the refrigerator for up to 3 days. It is now ready to use. Remember, the milk will separate, so you will need to stir it before you use it. *NOTE: Don t have a nut milk bag? Try a clean, white T-shirt or the leg of a pair of nude pantyhose instead. SUNFLOWER SEED MILK (Makes 4 Cups) 1 cup raw sunflower seeds, soaked for 8 hours 4 cups water liquid sweetener to taste (optional) Place sunflower seeds in a bowl large enough so that you can cover about an inch above them with water. Soak the sunflower seeds a minimum of 8 hours. After they have soaked, drain and rinse them. Throw them in a high-speed blender, or Vitamix, add 4 cups of filtered water and sweetener..blend until the nuts have chopped into tiny pieces like a crumb size. Pour through the milk bag into a large bowl. Gently squeeze the nut milk bag until you have gotten all the milk out. Pour into a pitcher and store in the refrigerator for up to 3 days. It is now ready to use. Remember, the milk will separate, so you will need to stir it before you use it. HEMP SEED MILK (Makes 2 Cups) cup hemp seeds 2 cups water ơ teaspoon cinnamon Ɖ teaspoon pure vanilla Hemp seeds do not need to be soaked. Take your hemp seeds and place them in a blender. Add the 2 cups of water. Blend for 1 to 2 minutes. Pour your hemp milk into a nut milk bag* over a

13 large bowl. Squeeze the bag so that the milk flows through the bag and into the bowl. The hemp seed pulp should be left inside the bag and discarded. Sweeten your milk, if desired. Place your milk into a container and place it in the coldest part of the refrigerator. The milk should last 2 to 3 days before spoiling. *NOTE: Don t have a nut milk bag? Try a clean, white T-shirt or the leg of a pair of nude pantyhose instead. WARM BREAKFASTS BREAKFAST BOWL (Makes 2 Servings) 1 cup quinoa 1 tablespoon grade B maple syrup 2 cups water 1 teaspoon pure vanilla extract ½ teaspoon cinnamon 1 small apple, peeled, cored and diced If you have a rice cooker, you can throw everything in there and let it cook. If not, boil the water on your stove top on medium-high heat, once it is boiled, add all the ingredients and stir immediately. Lower the heat to medium and cook until done; approximately 20 minutes. Stir periodically while cooking. ASPARAGUS, BEET & CARROT HASH (Makes 2-3 Servings) 1 tablespoon coconut oil đ cup chopped beets (use small beets) 1 large carrot chopped small 3 to 4 asparagus spears, chopped 1 small onion, thinly sliced 1 sweet pepper, chopped đ teaspoon garlic powder 1 teaspoon raw apple cider vinegar Sea salt to taste Black pepper to taste 3 tablespoons hemp seeds or Ɖ avocado Chop the vegetables. Wash and peel your beets (be sure to use small beets as these are easier to cook and have a sweeter taste). Chop into bite-sized pieces. Chop your carrots. Chop your asparagus, making sure to remove the tough, woody ends. Chop your onions and sweet peppers. Sauté the vegetables. Heat a saucepan over medium high heat. Add the coconut oil. When the oil is hot, add the chopped beets and carrots. Sauté for 5 to 7 minutes until tender. Add the asparagus, onion, sweet pepper, garlic powder, apple cider vinegar, sea salt, and black pepper.

14 Sauté until the onions and peppers are soft. Extra Protein: Top with 3 tablespoons of hemp seeds, a scoop of hemp protein or Ɖ avocado. SUPER SEED MUESLI (Makes 1-2 Servings) 1 Ɖ cups non-dairy milk 1 teaspoon vanilla 1 teaspoon cinnamon 1 teaspoon ground ginger 1 teaspoon coconut oil (optional) Ɖ cup sunflower seeds Ɖ cup pumpkin seeds Ɖ cup ground flax seeds (optional) Ɖ cup goji berries 2 tablespoons dry coconut, unsweetened 1 tablespoon of raw honey or 5 drops of stevia (optional) Warm your milk. In a small saucepan, add your non-dairy milk over a medium low flame. Warm the milk for 2 to 3 minutes. Make it as hot as you can stand it without boiling. Add vanilla, liquid sweetener, cinnamon, ground ginger, and coconut oil (optional). Mix your cereal. In a cereal bowl, add your sunflower seeds, pumpkin seeds, flax seeds, goji berries, and coconut. Serve your muesli. Add fresh berries and other dried fruit to your liking. CHIA SEED PUDDING (Makes 1-2 Servings) 1 cup non-dairy milk cup chia seeds 2 tablespoons raw honey or 5 drops stevia (optional) đ teaspoon vanilla (powder or alcohol free vanilla) Dash of cinnamon Dash of ground ginger NOTE: I find the pudding gels better if I mash the chia seeds up a bit. I use a mortar and pestle. Warm your milk. In a small saucepan, add your non-dairy milk over a medium low flame. Warm the milk for 2 to 3 minutes. Make it is as hot as you can stand it without boiling. Mix your chia seeds. Add your chia seeds to a cereal bowl. Add the milk, sweetener (optional), cinnamon, vanilla and ground ginger. Mix thoroughly and allow it to gel. This process should happen in less than 2 minutes. Serve the chia pudding. Top your chia pudding with fresh fruit. Serve immediately. NOTE: If you would like to serve this cold, allow your pudding to chill for at least 4 hours in the refrigerator or overnight is best.

15 SALADS & DRESSINGS SPRING MIX SALAD WITH GRAPEFRUIT - TAHINI DRESSING (Makes 2 Servings) 2 cups spring mix đ cup cucumber, chopped 5 or 6 cherry tomatoes đ large grapefruit, sectioned đ bunch parsley, chopped GRAPEFRUIT TAHINI DRESSING đ grapefruit, juiced 3 tablespoons tahini Ɖ teaspoon garlic Ɖ teaspoon salt Ɖ teaspoon pepper Prepare your dressing. Add your grapefruit juice, tahini, garlic, salt, and pepper to a small bowl. Mix thoroughly and set to the side. Prepare the salad. Add your spring mix, cucumber, grapefruit pieces, and parsley to a salad bowl. Top with grapefruit tahini dressing. Serve immediately. AVOCADO SALAD WITH LIME DRESSING (Makes 2 Servings) 2 cups baby spinach 6 to 8 cherry tomatoes LIME DRESSING 2 lime, juiced Ɖ teaspoon ground cumin 1 teaspoon raw apple cider vinegar 1 medium cucumber, chopped 1 avocado, diced 2 teaspoons extra virgin olive oil Sea salt Black pepper Prepare the dressing. Add your lime juice, ground cumin, raw apple cider vinegar, extra virgin olive oil, sea salt, and black pepper to a small bowl. Whisk the ingredients until they come together. Set to the side. Mix the salad. Add baby spinach, cherry tomatoes, cucumber, and avocado to a bowl. Top with lime dressing and serve immediately. RADISH LOVE SALAD WITH TOMATO VINAIGRETTE (Makes 2 Servings)

16 2 cups mixed greens đ bunch watercress đ cup cucumber, chopped 2 to 3 radishes, thinly sliced Ɖ cup parsley, chopped TOMATO VINAIGRETTE 1 large Roma tomato 1 to 2 sundried tomatoes Ɖ cup extra virgin olive oil 1 scallion 1 teaspoon basil 1 teaspoon oregano 1 /8 cup fresh parsley, chopped 1 /8 cup fresh cilantro 1 tablespoon raw apple cider vinegar Sea salt to taste Black pepper to taste Make the vinaigrette. Add your fresh tomato, sundried tomatoes, extra virgin olive oil, scallion, basil, oregano, parsley, cilantro, raw apple cider vinegar, sea salt, and black pepper. Blend until well incorporated. Set to the side to allow the flavors to marinate for at least 10 minutes. Prepare your salad. Wash your mixed greens and add them to a bowl. Then wash the watercress. Remove thick tough ends of the watercress and place in a salad bowl. Add radishes, cucumber, and parsley. Mix and top with your tomato vinaigrette. RAINBOW SALAD WITH MUSTARD VINAIGRETTE (Makes 2 Servings) 1 cup dandelion leaves, chopped 1 cup red cabbage, chopped 1 large carrot, shredded đ cup parsley, chopped MUSTARD VINAIGRETTE Ɖ cup raw apple cider vinegar 1 tablespoon Dijon mustard cup extra virgin olive oil 1 small garlic clove, minced 1 lemon, juiced Liquid sweetener to taste Sea salt to taste Black pepper to taste Prepare the dressing. In a small bowl, add raw apple cider vinegar, Dijon mustard, extra virgin olive oil, garlic, lemon juice, liquid sweetener, sea salt, and black pepper. Whisk until well incorporated. Set to the side. Assemble the salad. In a large salad bowl, add dandelion leaves, red cabbage, shredded carrot, and chopped parsley. Top with mustard vinaigrette and mix until well coated. Serve immediately. ARUGULA SALAD WITH TANGERINE DRESSING (Makes 2 Servings) 2 cups arugula 1 tangerine, sectioned 1 to 2 radishes, thinly sliced cup pumpkin seeds

17 TANGERINE DRESSING 1 tangerine, zested and juiced 1 teaspoon Dijon mustard 1 small garlic clove Ɖ teaspoon thyme 1 teaspoon raw apple cider vinegar đ cup extra virgin olive oil Sea salt to taste Black pepper to taste Prepare the dressing. In a small bowl, add your tangerine zest and juice, Dijon mustard, garlic, thyme, raw apple cider vinegar, extra virgin olive oil, sea salt, and black pepper. Whisk until well incorporated. Allow the dressing to marinate for at least 10 minutes before serving. Prepare the salad. Add your arugula, tangerine, radishes, and pumpkin seeds to a salad bowl. Top with your dressing and enjoy. SPRING BERRY SALAD WITH BLUEBERRY VINAIGRETTE (Makes 2 Servings) 2 cups baby spinach đ cup purple cabbage, chopped BLUEBERRY VINAIGRETTE đ cup blueberries 1 tablespoon raw apple cider vinegar 2 tablespoons extra virgin olive oil đ cup fresh blueberries đ cup fresh raspberries 1 small garlic clove Sea salt to taste Black pepper to taste Prepare your vinaigrette. Add blueberries, raw apple cider vinegar, extra virgin olive oil, garlic, sea salt, and black pepper to a blender. Blend until smooth. Set to the side. Assemble the salad. Add the baby spinach, purple cabbage, fresh blueberries and raspberries to a large salad bowl. Top with blueberry vinaigrette and mix until well coated. DETOX WRAP GINGER VEGGIE NORI WRAPS WITH LEMON MUSTARD DRESSING (Makes 2 Servings)

18 4 nori sheets đ cup baby spinach leaves Ɖ cup purple cabbage, chopped Ɖ cup carrots, shredded đ cup sprouts 1 small cucumber, sliced lengthwise ơ to Ɖ bunch cilantro, chopped 2 to 3 one-inch pieces of ginger, cut in thin strips đ avocado, sliced thin LEMON MUSTARD DRESSING 1 tablespoon Dijon mustard 1 lemon, juiced 1 tablespoon raw honey Sea salt and pepper to taste 1 tablespoon extra virgin olive oil PREPARE YOUR DRESSING. Add Dijon mustard, liquid sweetener, extra virgin olive oil, lemon juice, sea salt, and black pepper to a small bowl. Whisk until well incorporated. Set to the side. ASSEMBLE YOUR WRAPS. Lay out a nori sheet on a clean, dry surface. Layer your vegetables about 1 inch away from one of the sides. ROLL THE WRAPS. Take the 1-inch side and roll the nori sheet towards the opposite end. Try to roll it as tight as possible without tearing the nori sheet. When you roll the nori sheet to the end, place a drop of water on the end tips to keep it closed. Slice the wraps into one-inch pieces. Serve with lemon mustard dressing. DIPS AND SAUCES GUACAMOLE (Makes 2 Servings) 2 avocados đ small red onion, diced 1 small garlic clove, minced Sea salt to taste Black pepper to taste 1 small jalapeno, seeded and diced (optional) 1 small tomato, chopped Ɖ bunch cilantro, chopped 2-3 tablespoons fresh lime juice to taste

19 PREPARE THE AVOCADO. Split the avocado in half and twist apart. Remove the pit. Scoop out the avocado meat with a spoon into a bowl. Add the red onion, garlic, salt, black pepper, lime juice and jalapeno (optional). Mash with a fork. ASSEMBLE THE DISH. Add chopped tomato and cilantro. Mix thoroughly and serve immediately. *NOTE: It is best to serve the guacamole immediately. However if you plan to serve the guacamole within the hour, put the pit back into the dip and squeeze a bit of lemon juice to retain the bright green color of the avocado. SERVING SUGGESTIONS: Use it as a topping for your salad. Place some on top of grilled chicken or fish. Serve with flax seed crackers. PUMPKIN SEED PÂTÉ (Makes 3-4 Servings) Ơ cup raw pumpkin seeds, soaked for 8 hours 1 scallion 1 large celery rib 1 large clove of garlic 2 teaspoons dried thyme Ɖ teaspoon sea salt đ teaspoon black pepper 1 large lemon, zested and juiced Ɖ cup extra virgin olive oil 1 large lettuce leaf to use as a wrap (romaine, butter leaf, radicchio, etc.) PREPARE THE PÂTÉ. 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. ASSEMBLE THE WRAP. Add 2 teaspoons of pâté to a lettuce leaf. Top with suggested pâté toppings. Roll and serve immediately. Suggested pâté toppings: shredded carrot, sliced avocado, sliced red pepper, chopped red onion, sliced cucumber, sprouts. DELICIOUSLY DETOXING PESTO (Makes 3-4 Servings) 3 cups washed, loosely packed fresh basil leaves 3/4 cup fresh parsley leaves ½ cup sundried tomatoes (optional) 2-3 cloves minced garlic 1/2 cup quality, cold pressed extra virgin Olive oil, as needed Sea salt, to taste Freshly ground pepper, to taste NOTE: I use the organic sun dried tomatoes in a jar from Costco PROCESS YOUR INGREDIENTS. Combine the basil, parsley, garlic and sundried tomatoes (if using), in a food processor bowl; pulse and process slowly add olive oil in a steady drizzle as

20 you pulse the processor on and off. Process until it becomes a smooth, light paste. Add enough olive oil to keep it moist and spreadable. Season with sea salt and pepper. Cover tightly and chill in the refrigerator for at least 1 hour to saturate the flavors. STORE YOUR PESTO. If storing overnight, pour a thin layer of extra virgin olive oil over the top of the pesto to help keep it bright green. SERVING SUGGESTION: Use as a marinade for chicken or fish. Add to rice and mix with steamed broccoli. ASIAN DELIGHT 2 tablespoons of sesame oil 2 tablespoons tahini ¼ cup wheat free tamari 2 cloves crushed garlic ¼ teaspoon ground ginger 1 teaspoon raw honey (optional) Wisk all ingredients together and use as a marinade for any of your protein sources. You can also use it in your rice with some sautéed chopped onions and mixed vegetables. Or you can just stir-fry your vegetables in it. I AM IN THE MOOD FOR MEXICAN 1 can of organic diced tomatoes 3/4 cup chopped onion 1 garlic clove; crushed 1 teaspoon chili powder ½ teaspoon paprika 4 teaspoon ground coriander ½ teaspoon oregano Salt and pepper to taste 2 tablespoons olive oil Heat the olive oil in the pan over medium/high heat. Once heated add the onions and cook until almost translucent. Add the garlic and cook another minute, add the remainder of the ingredients and turn down to medium heat. Let it simmer for about 10 minutes, stirring periodically. Add to your cooked beans, rice and beans or as a topping for any of your protein sources. SOUPS ZUCCHINI SOUP 1 large or 2 small zucchini, cut into chunks 1 tsp. onion powder

21 1 ½ cups sweet onion (like Vidalia) 2 cups of unsweetened almond milk 1 tsp. dried basil Salt and pepper to taste Steam the zucchini and onion until soft. Place in a blender and add the almond milk and blend until smooth. Pour into a saucepan. Add basil, onion powder and salt and pepper to taste. Heat until desired temperature, but don't boil. LENTIL SOUP 2 tbsp. olive oil 1 bag lentils (rinsed and drained) 1 medium sweet onion, chopped 2 tsp. minced fresh basil 3 cloves minced garlic 2 tsp. minced fresh parsley 4 celery stalks, chopped 1/4 tsp. dried oregano 3 carrot sticks, chopped 1/4 tsp. dried pepper flakes 4 cups organic chicken or vegetable stock 2 bay leaves 4 cups water Salt and fresh black pepper to taste In large heavy saucepan, heat 1 tbsp. oil over medium heat. Add onion and cook until clear, about 5 minutes, stirring occasionally. Add garlic and cook about another minute, being careful not to burn the garlic. Once softened, remove all ingredients from pan and place aside. Now add the 2nd tbsp. of oil, celery and carrots, cook for 5 minutes, stirring occasionally. Add about one cup of water and let that boil until the veggies soften up (adding more water if needed). Once the veggies soften up, add remaining water, stock, onions, garlic and lentils, remainder of the herbs and bring to boil, reduce heat to low/simmer. Cover partially and simmer for 30 to 45 minutes (Remember to discard the bay leaves when serving). Note: If you have any left over, this soup freezes really well. This soup can also be done in a crock-pot. Just throw all the ingredients together, stir, cover and cook for 6 to 8 hours on low. FENNEL SOUP (Makes 6-8 Servings) 1 large fennel bulb, chopped 1 large onion, chopped 2 large carrots, chopped 2 celery ribs, chopped 5 garlic cloves, minced 1 tablespoon extra virgin olive oil 32 ounces of vegetable broth (organic, store bought or homemade) Sea salt to taste Black pepper to taste 1 bunch parsley, chopped CHOP YOUR VEGETABLES. If you purchase a whole fennel, chop off the top woody portion. You can use it for broth or throw it away. Split the fennel bulb in half from the top to the root. Take

22 one half of the fennel and remove the woody root tip with a paring knife. Repeat on the second half of the fennel bulb. Chop the fennel into bite sized pieces. Wash in a colander and set to the side. Wash and chop your remaining vegetables and set to the side. SAUTE YOUR VEGETABLES. In a large soup pot, add one tablespoon of extra virgin olive oil over a medium high flame. When the vegetables soften (3 to 5 minutes), add vegetable broth along with salt and pepper to taste. Allow the soup to come up to a simmer, then reduce the heat to medium low and cover. Cook for 20 minutes or until the vegetables are tender. SERVE YOUR SOUP. When the soup is complete, add chopped parsley and serve. COCONUT LEEK SOUP (Makes 3-4 Servings) 1 tablespoon extra virgin olive oil 3 to 4 large leeks, chopped 3 large garlic cloves, chopped 1 medium head cauliflower, finely chopped 4 cups organic vegetable or chicken broth 1 15-ounce can coconut milk (look for a BPA-free can) Sea salt to taste Black pepper to taste WASH THE LEEKS. Chop off the top dark green portion of the leeks and throw it away (or save it later for soup stock). Remove the root and split the leek down the middle. Cut into thin slices. Put the chopped leeks in a bowl of cold water, swish around then take handfuls and place them in a strainer. (If you pour them into the strainer, the dirt will go with it.) Rinse some more in the strainer and you re good to goo. SAUTÉ THE VEGETABLES. In a large soup pot, add the olive oil over a medium high heat. When the pot is hot, add the chopped leeks, garlic, a good pinch of salt and some fresh, ground black pepper. Sauté for about 5 minutes then lower the heat to medium low. Let the leeks and garlic sweat which is a slow cooking process that will allow the flavor to come out. Stir occasionally. Taste for seasonings and add additional salt and pepper to taste PREPARE THE SOUP.. Once the leeks have really sweated and the flavor is out, add the chopped cauliflower and raise the heat back up to medium high. Continue stirring taste and adjust seasoning accordingly. Add the broth/stock and bring to a boil for about 5 minutes, then reduce for about minutes until the cauliflower is soft. BLEND THE SOUP. At this point, you can either blend the soup in small batches in your blender to make it smooth, or you can use an immersion blender right in the pan. Either way, be careful not to burn yourself. If you are using a blender, make sure you have a cloth on top so the liquid doesn t burst out and burn you. Place all ingredients back in the pot; slowly add the coconut milk, stirring continuously. Taste and finish off with any additional salt or pepper you would like. The soup is now ready to serve. Pasta Figioli

23 (Makes Servings) Ingredients: 1 lb carrots, peeled and cut up small 1 lb celery, cleaned and cut up small 2 lg onions, peeled and chopped 4-5 cloves chopped garlic 1 box quinoa shells 1 can crushed tomatoes 1 tbs. Italian Seasoning 1 box of ditalini or small shells 1-2 tsp. crushed red pepper beans, any kind you like, the more, the better. I usually use about 3 cans: canalini, red kidney, chick peas or any combination olive oil salt & pepper to taste vegetable broth or bullion PREPARE THE SOUP. Sauté the onions in olive oil add the garlic, carrots and celery and Sauté until semi soft add your broth or water and bullion boil for 1/2 hour, adding more water or broth as needed add crushed tomatoes, Italian seasoning and crushed red pepper. Cook your pasta and throw it in the soup once all the veggies are the tenderness you like, salt & pepper to taste. Enjoy. NOTE: This soup can be made in the crock-pot. Just throw it all together (except the pasta), stir, cover and cook on low 6 to 8 hours. When you re ready to have the soup, cook the pasta according to directions, drain and throw in with the rest of the soup. This freezes well. EASY MISO SOUP (ONLY FOR THOSE WHO DO NOT HAVE CANDIDA OVERGROWTH) (Makes 3-4 Servings) 1 tablespoon extra virgin olive oil 2 large carrot, chopped 2 celery rib, chopped 3 green onions, chopped 2 cups vegetable broth (organic, store bought or homemade) Sea salt, to taste Black pepper, to taste 2 to 3 teaspoons miso SAUTE THE VEGETABLES. In a large pot over medium high heat, add the olive oil. When the oil is hot, add the chopped carrots and sauté for 3 minutes. When the carrots start to look golden, add the celery and sauté for another 2 minutes. Allow the vegetables to soften. PREPARE THE SOUP. Add the vegetable broth to the pot along with sea salt and black pepper. Cover and bring the soup to a boil. When the soup is boiling, remove from heat. Add miso and mix until it s dissolved. Top with chopped scallion and serve.

24 CROCK POT VEGETABLE SOUP (Makes 4-6 Servings) 2 small zucchini 2 small yellow squash 1 cup cubed butternut squash 1 tablespoon dried parsley 1-32 oz. can organic crushed tomatoes Salt and pepper to taste 2 carrots 1 tablespoon dried basil 1 bay leave 3 stalks of celery 1 cup chopped onion 2 cloves crushed garlic 1 bag of mung beans PREPARE YOUR BEANS. Rinse your mung beans and soak them at least 4 hours; overnight is best. PREPARE YOUR VEGETABLES: Wash all your vegetables and peel the carrots, and butternut squash (if you did not buy the squash pre-cubed). Cut the butternut squash in 1-inch cubes. Cut the yellow squash and zucchini in one-inch cubes. Chop your onion and crush your garlic. PREPARE THE SOUP. Drain and rinse the beans. Add all the ingredients (except the broth) to a 6-quart crock pot (if you are using a smaller size, just reduce the amount of veggies half.) Add enough broth to cover the ingredients. Stir it up, then cover and cook on high one hour, then put on low for minimum 6 hours. NOTE: This recipe is good to prepare the night before and if you have a removable crock-pot insert, place it in the fridge until morning. Then first thing in the morning, pop it on. EASY CROCKPOT CHICKEN BONE BROTH 3 to 4 pounds of chicken bones and cartilage or a whole chicken 1 to 2 large carrots, roughly chopped 2 large celery ribs, roughly chopped 1 large onion, roughly chopped (Makes 4 6 Servings) 2 bay leaves and spices of your choice 2 cloves garlic Filtered water A couple pinches of salt and fresh ground pepper PREPARE YOUR BROTH. Add vegetables and bones (or a whole chicken) to a crockpot. Add vegetables and bay leaves. Feel free to add other spices of your choice. Fill the crockpot with filtered water until it covers the chicken bones or the whole chicken. Add 2 tablespoons raw apple cider vinegar. SLOWLY COOK YOUR BROTH. Cook on low for at least 24 to 40 hours Store your broth. Strain bones, vegetables, and spices from your broth. Store it in glass mason jars.

25 NOTE: If using a whole chicken, boil the chicken until the meat is cooked, then remove the meat and allow the bones to simmer for another 12 or so hours. Use the shredded chicken to add to a soup, salad, or any of your other detox meals. GINGERED SWEET POTATO CARROT SOUP (Makes 2 Servings) 2 carrots; washed and peeled 1 large sweet potato washed and peeled 1 red onion 1 3 inch piece of ginger root; peeled 2 tablespoons olive oil ¼ teaspoon nutmeg 6 cups of vegetable or chicken stock Salt and pepper to taste Wash, peel and cut the potato and carrots in 1 inch size chunks. Cut the onion in quarters. Place in a big bowl and toss with olive oil, salt and pepper. You can prepare the vegetables 2 ways; oven roast them, or roast them on the grill. Either way, you want the setting at 450 degrees. If you are grilling them, you want to do so until they get a little charred, about 5 minutes the flip over and another 5 minutes. If you are roasting them In the oven, place them on a baking sheet that has been lined with parchment paper. Bake for about 20 minutes. Once done baking, place in a large stockpot and add the stock. Bring to a boil for about 5 minutes then simmer until the vegetables are soft. Once they are soft, remove from heat and let cool for a few minutes. Adding one ladle into a blender to blend. Make sure the top of your blender has a removable piece. You want to remove that piece and take a clean kitchen towel and cover the top of the blender. If you do not do this, the heat will cause the liquid to explode. Continue doing this until all the ingredients have been pureed to a smooth consistency. Place back in the pot, taste for seasoning. Add additional nutmeg, salt and pepper to taste. Cook another 5 minutes, stir frequently, allowing the flavors to blend. WARM SIDE ENTREES SAUTÉED KALE WITH ONIONS (Makes 3-4 Servings) 1 tablespoon extra virgin olive oil 1 large onions, diced 1 bunch kale, chopped 2 large garlic cloves, minced Sea salt to taste Black pepper to taste Fresh lemon juice SAUTÉ THE KALE. Add extra virgin olive oil to a large sauté pan over medium high heat. When the oil is hot, add onion. Sauté for 2 to 3 minutes until brown. Add the chopped kale and

26 sauté for another 2 minutes until it is wilted. Add minced garlic, sea salt, and black pepper. Sauté for another 1 to 2 minutes until the garlic is fragrant. Remove the sautéed kale from the pan on to a plate. SERVE THE SAUTÉED KALE. Top with a squeeze of fresh lemon juice and serve. SWISS CHARD WITH SESAME SEEDS (Makes 3-4 Servings) 1 tablespoon coconut oil 1 onion, chopped 1 sweet pepper, chopped 1 bunch Swiss chard, chopped 2 to 3 garlic cloves, chopped Sea salt to taste Black pepper to taste 1 tablespoon sesame seeds SAUTE THE SWISS CHARD. Add coconut oil to a large sauté pan over medium high heat. When the oil is hot, add onion and sweet pepper. Sauté for 2 to 3 minutes until brown. Add the chopped Swiss chard and sauté for another 2 minutes until it is wilted. Add minced garlic, sea salt, and black pepper. Sauté for another 1 to 2 minutes until the garlic is fragrant. Remove the sautéed kale from the pan on to a plate. SERVE THE SWISS CHARD. Top the Swiss chard with sesame seeds and serve. SAUTÉED BROCCOLI WITH GARLIC & SUNDRIED TOMATOES (Makes 3-4 Servings) 4 sundried tomatoes đ large lemon, juiced 1 bunch of broccoli, chopped into florets đ bulb of garlic, minced 1 tablespoon extra virgin olive oil 1 teaspoon basil 1 teaspoon oregano Sea salt, to taste Black pepper, to taste MARINATE YOUR SUNDRIED TOMATOES. Chop your sundried tomatoes and place them into a small bowl. Juice đ large lemon and add to the sundried tomatoes. Allow the sundried tomatoes to marinate for 5 to 10 minutes to allow them to soften. (OR you can buy organic sundried tomatoes in oil at Costco) PREPARE YOUR BROCCOLI AND GARLIC. Chop your broccoli into bite-sized florets. Wash thoroughly in a colander. Set to the side. Mince your garlic.

27 SAUTÉ THE GARLIC AND BROCCOLI. Add 1 tablespoon of extra virgin olive oil to a pan and allow it to heat up over low heat. When the oil is warm, add the garlic. Allow the garlic to slowly cook in the warm oil for 2 to 3 minutes. When the garlic is fragrant and brown, add the broccoli florets. Toss broccoli in the garlic and oil until fully coated. ADD THE SUNDRIED TOMATO MIXTURE. Once the broccoli is coated in the garlic and oil, add the sundried tomato mixture, basil, oregano, salt, and pepper. Toss. Cover the pan and allow the broccoli to steam for 2 to 3 minutes. Serve immediately. ROASTED ASPARAGUS WITH GARLIC & LEMON (Makes 3-4 Servings) 1 bunch asparagus 1 tablespoon extra virgin olive oil 1 teaspoon garlic powder Sea salt to taste Black pepper to taste 1 lemon, juiced PREHEAT YOUR OVEN to 375 Fahrenheit. ROAST THE ASPARAGUS. Wash your asparagus. Cut and discard the tough ends. Place the asparagus on a baking sheet with extra virgin olive oil, garlic powder, sea salt, and black pepper. Toss and bake uncovered for 20 minutes or until tender. SERVE THE ASPARAGUS. When the asparagus is tender, place on a serving plate and top with fresh lemon juice. ROASTED SPRING VEGETABLES (Makes 4-5 Servings) đ pound green beans, ends trimmed 1 bunch cauliflower, chopped 1 large carrot, chopped 1 onion, chopped 3 tablespoons extra virgin olive oil 1 tablespoon thyme Sea salt, to taste Black pepper, to taste PREHEAT YOUR OVEN to 400 Fahrenheit. SEASON YOUR VEGETABLES. In a large bowl, add green beans, cauliflower, carrot, and onion. Add extra virgin olive oil, thyme, sea salt, and black pepper. Mix the vegetables and seasonings with your hands. Place the seasoned vegetables on a baking sheet in one layer. Roast for 30 to 40 minutes until tender. SERVE THE VEGETABLES. Place your roasted vegetables on a serving plate and enjoy. CAULIFLOWER PESTO RICE (Makes 3-4 Servings)

28 1 head cauliflower Pesto PROCESS THE CAULIFLOWER. Place the cauliflower into a food processor and pulse until it has a grainy rice-like consistency. PREPARING THE CAULIFLOWER RICE. Steam the cauliflower to desired doneness. Once done, toss with pesto. Serve immediately. ASIAN MEDELY 1 carrot, peeled and diced 1 stalk of celery, cleaned and diced 1 cup broccoli, chopped 5 mushrooms, washed and sliced 1 cup bean sprouts (optional) 2 tablespoons sesame oil Sautee all the vegetables (except the bean sprouts) until they are tender. You can use chicken or vegetable stock if you want to steam them a bit. Add the bean sprouts and the Asian Delight sauce. Eat as is or with a side of protein (also cooked in the Asian Delight Sauce) BACK TO BASICS BROWN RICE (Makes 2 Cups) 1 cup uncooked brown rice 2 cups water or broth Ɖ teaspoon sea salt If you have a rice cooker, saweeeet! Follow according to directions. BOIL YOUR RICE. Add the ingredients to a pot. Cover the pot, but leave the lid tilted so that it does not boil over. Cook your rice for 30 to 40 minutes. The rice should be tender. If the rice is still crunchy, add a bit more water. When the rice is done, allow the rice to sit, covered, for an additional 30 minutes to allow it to absorb the last bit of moisture in the pot. Once done, fluff the rice. Use this rice as a side or as a main dish; rice and beans, or mixed vegetables. BEANS

29 (Makes roughly 4 Cups) Adzuki beans soak 1 to 2 hours. Support kidneys, bladder and reproductive function. Lentil beans do not require soaking. Mung beans; yellow ones do not require soaking. Green mung beans need to be soaked at least 4 hours but best over night. DIRECTIONS FOR SOAKING: Rinse your beans prior to soaking; discarding any that are broken or discolored. Place in a pot or bowl and put enough cold water on them to cover the beans. BOIL YOUR BEANS. Remove your beans from the soaking water. Discard the water, rinse your beans and add them to a large pot. Fill the pot with fresh water (or even better stock). Cook the beans on medium high until they are soft. Add more water (or stock or bullion) if the beans are not yet soft and the water is disappearing. Cooking times can vary depending upon the freshness of your beans. It can take 2 to 4 hours to boil black beans until they are tender. It is worth the wait. TRANSITION RECIPES ASIAN DELIGHT (Makes 4 Servings) 2 pounds boneless, skinless chicken breasts, cut into 1-inch cubes. OR; lean beef cut into strips 2 tablespoons sesame oil (for cooking) Asian delight sauce (see under Dips and Sauces) 1 large carrot (or 2 small), sliced very thin ½ cup chicken or vegetable stock 2 cups chopped broccoli (cut small) ½ medium onion; sliced 1 clove crushed garlic ½ cup bean sprouts (optional) ½ sesame seeds (optional) ½ cup sliced mushrooms (optional) PREPARE YOUR CHICKEN: Once you cut your chicken in cubes, throw in a ziplock bag and then add the Asian Delight marinade. Let it sit at least a half hour. Longer is better and over night is best. When ready to cook, take the chicken out, but keep the liquid as we are going to cook it later.

30 COOKING THE DISH: Preheat a 12 inch skillet over medium high heat. Once the skillet is hot enough add 1 tablespoon of sesame oil and swirl around the pan. Add the chicken pieces and let cook about 3 minutes then flip over another 3 minutes, until each side is golden brown. Remove and set aside. Add the remaining tablespoon of sesame oil. Then add the onions and sauté for about 5 minutes. Add the garlic and cook about another minute. Add the broccoli, carrots (mushrooms if using) and the marinade that you had the chicken in. Keep cooking; stirring periodically; adding broth as needed/as the pan gets dry. Once the veggies are almost to your liking, add the chicken, sesame seeds and sprouts. Lower the heat to medium and cover. Let cook for another 5 minutes (until you no longer see pink in the center of the chicken). Serve with a side of rice or more vegetables. VEGGIE BEAN BURGERS (Makes 4 Burgers) 2 cups cooked beans 1 cup finely chopped spinach or kale 1 carrot, finely chopped đ onion, finely chopped đ cup miso liquid (add 1 tablespoon miso to đ cup water) or use vegetable broth 1 tablespoon dried basil 1 tablespoon parsley Sea salt and pepper to taste đ cup cooked brown rice (or baked sweet potato) 1 avocado, thinly sliced 3 cups arugula PREPARE YOUR BURGER MIXTURE. Wash and chop all your vegetables. Mash up the beans and add them to your vegetables. Add the cooked brown rice (or sweet potato, minus the skin) and remaining ingredients (except miso/broth) to a bowl. Mix thoroughly, adding a little broth at a time, if needed. The mixture should be able to stick together. Form the mixture into individual patties. BAKE YOUR PATTIES. Bake your patties for 30 minutes at 400 F on a parchment paper lined baking sheet. Add the burger on top of a bed of arugula and top with sliced avocado. NOTE: I have you hold off on the broth because it depends how moist your potatoes are. You may not need it. If you find your mixture is too wet, you can add a little uncooked rolled oats.

31 EGGS ON THE QUICK (Makes 6 Servings) 1 tablespoon extra virgin olive oil 1 đ cups egg white 2 cups raw spinach, chopped 2 sweet peppers, chopped 1 yellow onion, chopped 1 cup raw asparagus, chopped Sea salt and black pepper to taste PREHEAT YOUR OVEN: Preheat your oven to 350 F. PREPARE YOUR VEGETABLES: Chop all the vegetables into small pieces. Add one tablespoon olive oil to a pan and sauté the peppers, onions and asparagus. Sauté for 5-7 minutes or until the vegetables soften. Then add the spinach and sauté for an additional 2 minutes. COMBINE YOUR INGREDIENTS: Pour the egg whites into a bowl and mix in the sautéed vegetables. Fill each muffin tin with the egg and vegetable mixture. BAKE YOUR MUFFINS: Bake for minutes or until fully cooked. Some notes on purchasing a detox-approved muffin pan: Make sure to never buy non-stick. You can look for glass muffin pans, but they are hard to find. LIQUID ASSETS SNACKS ROSEMARY GARLIC FLAXSEED CRACKERS (Makes 6-8 Servings) 2 cups ground flax seed 1 cup water đ teaspoon rosemary đ teaspoon garlic powder đ teaspoon sea salt PREHEAT THE OVEN to 400 Fahrenheit. MIX THE DOUGH. Add the ground flax seed, water, rosemary, garlic powder, and sea salt to a bowl. Mix the dough into a ball. PREPARE TO BAKE. Line a baking sheet with parchment paper. Roll out the dough to about 1 /8-inch thickness. Bake for 30 minutes. The edges should be crisp and brown. Cut into squares with a pizza cutter and flip each cracker. Bake for another 10 minutes.

32 Variations: Play around with the seeds and seasonings. Try ¼ cup flax, ¼ cup chia grind together with a pestle, then add ¼ cup sunflower seeds and ¼ cup pumpkin seeds; add garlic, onion, play around with it. KALE (OR BRUSSELS SPROUTS) CHIPS (Makes 2-3 Servings) 1 bunch kale (lacinato or curly variety) 1 tablespoon olive oil 1 teaspoon smoked OR sweet paprika đ teaspoon garlic powder đ teaspoon sea salt đ teaspoon black pepper PREHEAT THE OVEN to 300 Fahrenheit. PREPARE THE KALE. Wash and dry the kale. Rip the kale into bite-sized pieces and place it in a mixing bowl. Add the remaining seasonings and mix well. BAKE THE KALE. Bake the kale for 20 minutes and serve immediately NOTE: Alternatively you can do the same thing with Brussels sprouts. Cut the bottom off the sprouts and peel the leaves off (discarding the outer most couple leaves). QUICK SNACK IDEAS 1. đ grapefruit with 2 tablespoons of shredded coconut and 1 tablespoon tahini 2. 1 green apple with 2 tablespoons of tahini 3. Celery sticks with 2 tablespoons of pumpkin seed pâté 4. đ sweet potato with 3 tablespoons hemp seeds, cinnamon, and 1 teaspoon raw honey 5. 2 protein balls 6. 1 green juice with 1 tablespoon coconut oil 7. đ cup berries with 2 tablespoons pumpkin seeds 8. Ɖ cup pumpkin seeds with đ grapefruit 9. đ cup pineapple with ơ cup sunflower seeds 10. Ɖ avocado with a slice of tomato and sea salt PROTEIN BALLS PLANT PROTEIN POWER (Makes about 13 1-inch balls)

33 đ cup plain hemp protein powder (Living Harvest or Nutiva recommended) Ɖ teaspoon cinnamon 1 teaspoon bee pollen (optional) 3 tablespoons unsweetened dark cocoa powder or cacao 2 tablespoons raw honey, agave, maple syrup, or coconut nectar Ɖ cup tahini 2 tablespoons extra virgin coconut oil COMBINE YOUR INGREDIENTS. Combine all dry ingredients in a small bowl. Add wet ingredients to the bowl and mix thoroughly until well combined. Use a large spoon or tablespoon to scoop batter and roll into balls. SERVE. You can serve as is or refrigerate before serving. CHOCO COCO (Makes about 10 1-inch balls) 2 tablespoons unsweetened cocoa powder or cacao 5 Medjool dates, pits and stems removed 1 tablespoon organic coconut oil 1 tablespoon plain hemp protein powder (or hemp hearts) 2 tablespoons unsweetened shredded coconut Put all ingredients except for the shredded coconut into food processor. Blend until well combined, about 1-2 minutes. Add in shredded coconut and process for another 30 seconds. RAISIN THE ROOF BALLS (Makes about Balls) cup raisins Ɖ cup prunes Ɖ cup sunflower seeds 1 /8 cup pumpkin seeds đ teaspoon cinnamon Ɖ teaspoon nutmeg Ɖ teaspoon ginger 1 heaping tablespoon hemp protein powder (or hemp hearts)

34 PROCESS THE INGREDIENTS. Put all ingredients in food processor. Process for about 1-2 minutes until well combined. Use large spoon to scoop batter. Use your hands to roll them into balls. Serve fresh or refrigerate before serving. DESSERTS BERRIES WITH COCONUT AND LIME (Makes 2 Servings) 1 cup berries Ɖ cup whole fat canned coconut milk (preferably the cream at the top of the can) đ lime, juiced PREPARE YOUR BERRIES. Wash and divide your berries between two small bowls. SERVE. Add coconut milk, and sprinkle with lime juice. FRUIT & BERRY SOUP (Makes 1-2 Servings) 1 cup fresh berries 1 large apple 1 large pear đ teaspoon allspice đ teaspoon ginger đ teaspoon cinnamon 1 lemon, juiced 1 tablespoon of raw honey or stevia MIX THE FRUIT. Add the fresh berries, apple, and pear to a blender or food processor. Add the remaining ingredients. Lightly pulse the fruit and spices until well incorporated. The fruit should still be chunky. Serve immediately. PINEAPPLE ORANGE SORBET (Makes 2-3 Servings) 2 cups frozen pineapple 1 cup orange juice 1 teaspoon ground ginger Raw honey, stevia, or other liquid sweetener as needed (optional) BLEND THE SORBET. Add the frozen pineapple, orange juice, ground ginger, and liquid sweetener (optional) to a blender. Blend until well incorporated. If the mixture is too watery, add