SPRING DETOX SPRING DETOX RECIPE GUIDE

Transcription

1 SPRING DETOX SPRING DETOX RECIPE GUIDE

2 TABLE OF CONTENTS TONICS... 3 LEMON WATER ELIXIR... 3 CRANBERRY FLUSH... 3 JUICES... 4 HEALTHY JUICE... 4 CITRUS JUICE... 4 EASY JUICE... 4 YUMMY JUICE... 4 SPRING JUICE... 5 CLEANSE JUICE... 5 SMOOTHIES... 5 GREEN LOVE SMOOTHIE... 6 CACAO SMOOTHIE... 6 BEAUTY SMOOTHIE... 6 BERRY SMOOTHIE... 6 ENERGY SMOOTHIE... 7 KALE SMOOTHIE... 7 CREAMSICLE SMOOTHIE... 7 CRAZY SMOOTHIE... 8 DAIRY-FREE MILKS... 8 ALMOND MILK... 8 SUNFLOWER SEED MILK... 9 HEMP SEED MILK... 9 BREAKFASTS HOT QUINOA BOWLS CHIA SEED PUDDING RAW SOUPS RAW LEMON DILL SPINACH SOUP RAW ZUCCHINI SOUP WARM SOUPS SPRING VEGETABLES WITH PESTO SOUP VEGETABLE CHOWDER SIMPLE VEGGIE QUINOA STEW RAW ENTREES STRAWBERRY BASIL SALAD IN A JAR SPINACH SALAD WITH PEAS JICAMA CLEMENTINE SALAD RAW SPRING ROLLS CREAMY ORANGE AVOCADO KALE SALAD DRESSINGS LEMON OREGANO DRESSING CREAMY CUCUMBER HERB DRESSING ENTREES ROASTED VEGGIES WITH SPRING GREENS ROASTED CAULIFLOWER WITH PESTO AND QUINOA QUINOA ROASTED ASPARAGUS WITH CURRIED LENTILS

3 LENTILS EASY STIR FRY WITH MILLET MILLET CREAMY ORANGE SPINACH SAUTE WITH QUINOA DIPS & SNACKS DETOX PESTO GARLICKY TAHINI AND PEA DIP SMOKY LIME HUMMUS PROTEIN BALLS LEMON DATE ENERGY BALLS RAW CHOCOLATE PRUNE BITES SPICED TAHINI PROTEIN BALLS TRANSITION MEALS DAY 8 - STRAWBERRY BANANA YOGURT PARFAIT DAY 9 - SPINACH SALAD WITH PEAS AND FETA CHEESE DAY 10 - EZEKIEL TOAST WITH AVOCADO DAY 11 - PASTA SALAD BOWL DAY 12 - SCRAMBLED EGGS WITH DETOX PESTO DAY 13 - WHOLE WHEAT PANCAKES HOW TO MAKE A FLAX EGG DAY 14 - WALNUT AND GRAPEFRUIT SALAD DESSERTS MELON SALAD STRAWBERRY BANANA ICE CREAM CULTURED FOODS AND DRINKS COCONUT YOGURT HOMEMADE COCONUT WATER KEFIR HOMEMADE CULTURED VEGETABLES

4 TONICS LEMON WATER ELIXIR 1 cup room-temperature water 1 tablespoons of raw apple cider vinegar 1 teaspoon raw honey, maple syrup, or a few drops stevia to taste (optional) Juice of 1 lemon Dash of sea salt NOTE: If you feel nauseous or experience tightness in the chest after drinking the morning elixir, please omit the raw apple cider vinegar. This reaction can occur when the body releases bacteria and toxins during detox. Continue to drink the Lemon Water Elixir without the apple cider vinegar (or use only ½ teaspoon of ACV) for at least three days, and then reintroduce the raw apple cider vinegar. If the reactions continue upon reintroduction, continue to drink only the lemon water. CRANBERRY FLUSH 2 tablespoons cranberry juice concentrate 12 oz. water 1 teaspoon of raw honey, maple syrup, or stevia to taste (optional) Juice of 1 lemon NOTE: If you cannot find cranberry juice concentrate, you can use pomegranate or cherry juice concentrate instead. 3

5 JUICES HEALTHY JUICE Serves kale leaves 1 cucumber 4 celery stalks 1 green apple Dash of ginger powder Juice of 1 lemon CITRUS JUICE Serves orange, peeled 1 cup spinach 5 stalks celery 1 bunch parsley Dash of cayenne Juice of 1 lemon EASY JUICE Serves 1-2 ½ cup of spinach 2 kale leaves 1 cucumber 3 celery stalks ½ green apple Juice of 1 lemon Dash of ginger YUMMY JUICE Serves kale leaves 1 carrot 1 apple 1 cucumber 5 mint leaves 4

6 SPRING JUICE Serves cup lettuce 1 cup mixed greens 1 cucumber 3 celery stalks Juice of 1 lemon Dash of cayenne powder CLEANSE JUICE Serves cucumbers 4 stalks celery ½ cup parsley leaves ½ cup cilantro leaves ½ cup basil leaves Juice of 1 lemon SMOOTHIES If you have a high-speed blender, add all the ingredients to your blender. Blend until smooth. For a colder smoothie, add ice and blend. Feel free to add water to reach your desired thickness. Looking for a few ideas to add to your smoothie? Add in a teaspoon of any one of the following: hemp seeds flax seeds chia seeds spirulina bee pollen shredded coconut raw cacao honey superfoods (maca, lucuma, wheatgrass powder) matcha powder camu camu (for vitamin C) 5

7 protein powder goji berries coconut oil GREEN LOVE SMOOTHIE Serves ½ cups water or dairy-free milk 2 cups spinach ½ avocado 1 cup frozen berries Dash of ground cinnamon powder CACAO SMOOTHIE Serves ½ cups water or dairy-free milk 1 cup spinach 1 cup mixed greens 1 banana 2 tablespoons raw cacao 2 tablespoons tahini Dash of ground cinnamon powder BEAUTY SMOOTHIE Serves ½ cups water or dairy-free milk 1 cup romaine 1 cup kale 1 orange, peeled ½ avocado Dash of ground ginger powder BERRY SMOOTHIE Serves ½ cups water or dairy-free-milk 2 cups spinach 1 cup blueberries 6

8 ½ avocado 2 tablespoons raw cacao Dash of ground cinnamon powder ENERGY SMOOTHIE Serves ½ cups water or dairy-free milk 1 cup spinach 3 kale leaves ½ banana 1 teaspoon coconut oil 1 teaspoon flax seeds 1 teaspoon bee pollen 1 teaspoon liquid chlorophyll KALE SMOOTHIE Serves ½ cups water or dairy-free milk 2 cups kale ½ avocado 1 cup frozen berries 1 teaspoon flax seeds Dash of ground ginger powder CREAMSICLE SMOOTHIE Serves ½ cups water or coconut milk 1 cup spinach 1 orange, peeled 1 banana, peeled ½ teaspoon vanilla extract (optional) Dash of ground cinnamon powder 7

9 CRAZY SMOOTHIE Serves ½ cups water or dairy-free milk 2 cups kale 1 cup frozen berries 1 teaspoon coconut oil 1 teaspoon flax seeds Garnish with shredded coconut DAIRY-FREE MILKS ALMOND MILK Makes 4 cups 1 cup raw almonds, soaked for 8 hours 4 cups water Liquid sweetener to taste (optional) Place your soaked almonds in the blender (throw away the soaking water). Add 4 cups of fresh water. Blend for 1 to 2 minutes until the almonds are finely ground. Pour your almond milk into a nut milk bag* over a large bowl. Squeeze the bag so that the milk flows through the bag and into the bowl. The almond pulp should be left inside the bag. Sweeten your milk if desired. Place your milk in a container 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. 8

10 SUNFLOWER SEED MILK Makes 4 cups 1 cup raw sunflower seeds, soaked for 8 hours 4 cups water Liquid sweetener to taste (optional) Place your soaked sunflower seeds in the blender (throw away the soaking water). Add 4 cups of fresh water. Blend for 1 to 2 minutes until the sunflower seeds are ground down. Pour your almond sunflower milk into a nut milk bag* over a large bowl. Squeeze the bag so that the milk flows through the bag and into the bowl. The sunflower seed pulp should be left inside the bag. Sweeten your milk if desired. Place your milk in 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. HEMP SEED MILK Makes 2 cups ⅓ cup hemp seeds 2 cups water ½ teaspoon cinnamon ½ teaspoon pure vanilla extract Place your hemp seeds in the blender. Add 2 cups of water. Blend for 1 to 2 minutes. Pour your hemp milk into a nut milk bag* over a 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 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. 9

11 BREAKFASTS HOT QUINOA BOWLS ½ cup uncooked quinoa ¾ cup dairy-free milk 1 teaspoon vanilla extract 1 teaspoon ground cinnamon Dash of sea salt 1 banana sliced Add the quinoa, milk, vanilla, cinnamon, and sea salt to a small pot over medium heat. Mix well, cover, and bring to a boil. Cook for about 15 to 20 minutes until the liquid is absorbed. Top with sliced banana. CHIA SEED PUDDING Serves 1 1 cup dairy-free milk ⅓ cup chia seeds 1 teaspoon vanilla extract 2 tablespoons maple syrup or honey 1 cup fresh chopped fruit ¼ cup pumpkin seeds Thoroughly mix dairy-free milk with chia seeds, vanilla extract, and maple syrup and let the mixture set for about 5 minutes. When the chia seeds have absorbed the liquid, the consistency should be close to tapioca pudding. Top with your favorite chopped fruit and pumpkin seeds. 10

12 RAW SOUPS RAW LEMON DILL SPINACH SOUP 2 large cucumbers, roughly chopped 1 avocado 1 bunch fresh spinach 2 celery stalks 2 teaspoons dried dill 1 scallion 1 garlic clove Juice of 1 lemon Sea salt and black pepper to taste Add all the ingredients to a high-speed blender. Blend until smooth. Add water several tablespoons at time, if needed, to thin the soup out. RAW ZUCCHINI SOUP 1 large zucchini, chopped 1 avocado 1 celery stalk 1 garlic clove 1 teaspoon Italian seasoning 1 tablespoon extra virgin olive oil Juice of 1 lemon Sea salt and black pepper to taste Add all the ingredients to a high-speed blender. Blend until smooth. Add water several tablespoons at a time, if needed, to thin the soup out. 11

13 WARM SOUPS SPRING VEGETABLES WITH PESTO SOUP Serves 4 2 tablespoons coconut oil 1 large onion, chopped 2 garlic cloves, chopped 2 large carrots, chopped 2 celery stalks, chopped 1 pound asparagus, roughly chopped (remove woody ends) 2 cups green peas 1 32-ounce box of vegetable stock 2 heaping tablespoons of Detox Pesto (see recipe in the Dips and Snacks section) Sea salt and black pepper to taste. Add coconut oil to a large soup pot over medium/high heat. Once the pot is hot, add chopped onion, garlic, carrots, and celery. Cook until the vegetables begin to soften. Add chopped asparagus, green peas, and vegetable stock. Cook until boiling. Lower the heat and add Detox Pesto. Mix well. Season to taste with sea salt and black pepper. 12

14 VEGETABLE CHOWDER Serves 4 2 tablespoons coconut oil 1 large onion, chopped 2 garlic cloves chopped 1 large carrot, chopped 1 large fennel bulb, chopped 1 head broccoli, chopped 2 cups frozen peas 1 teaspoon vegetable seasoning ounce can of unsweetened coconut milk 2 cups vegetable stock 1 bunch parsley, chopped Sea salt and black pepper to taste Add coconut oil to a large soup pot over medium/high heat. Once the pot is hot, add onion, garlic and carrot to the pot. Cook until the vegetables begin to soften. Add fennel, broccoli, peas, vegetable seasoning, coconut milk and vegetable stock. Bring the heat to high and allow the pot to boil until all the vegetables are soft. Add parsley, sea salt and black pepper to taste. 13

15 SIMPLE VEGGIE QUINOA STEW Serves 4 2 tablespoons coconut oil 1 large chopped onion 2 garlic cloves 1 large carrot 1 large zucchini, chopped 1 large yellow squash, chopped 1 15-ounce can of kidney beans, drained and rinsed 1 tablespoon Italian seasoning 1 cup uncooked quinoa 1 32-ounce box of vegetable stock 1 bunch kale, chopped Sea salt and black pepper to taste Add coconut oil to a large soup pot over medium/high heat. Once the pot is hot, add onion, garlic, carrot, zucchini, and yellow squash to the pot. Allow the vegetables to soften. Then add the kidney beans, Italian seasoning, quinoa, and vegetable stock to the pot. Allow it to come to a boil, then turn down to a simmer for about 20 to 25 minutes until the quinoa is fully cooked. Add chopped kale, sea salt, and black pepper. Mix well and let the stew simmer for an additional 5 minutes before serving. 14

16 RAW ENTREES STRAWBERRY BASIL SALAD IN A JAR Serves 1 ¼ cup Lemon Oregano Dressing (see Dressings ) 1 cup strawberries, chopped ¼ cup chopped red onion 5 to 7 fresh basil leaves, torn (or 1 teaspoon dried basil) 2 cups mixed greens 1 tablespoon hemp seeds 1 avocado Take a quart-sized mason jar and add all the ingredients in the order listed. Cover and refrigerate up to 3 days until ready to eat. SPINACH SALAD WITH PEAS 4 cups baby spinach 1 cup frozen sweet peas, boiled until tender and, then cooled or simply thawed in warm water 2 scallions, sliced ½ cup Creamy Cucumber Herb Dressing (see Dressings ) Add all the ingredients to a large bowl and mix well before serving. 15

17 JICAMA CLEMENTINE SALAD 2 cups mixed greens ½ bunch cilantro, chopped ½ pound jicama, peeled and chopped 2 clementines, peeled and sectioned 1 scallion, chopped ½ cup Lemon Oregano Dressing (see Dressings ) Add all the ingredients to a large bowl and mix well before serving. RAW SPRING ROLLS Serves 1 2 large collard leaves 1 cup purple cabbage, chopped 1 small carrot, grated 2 scallions, chopped 1 avocado, chopped ½ inch piece of ginger, grated ½ cup Creamy Cucumber Herb Dressing (see Dressings ) Lay the collard leaves out on a large plate. Divide the remaining ingredients between the two leaves. Roll up like a burrito and dip into the Creamy Cucumber Herb Dressing. CREAMY ORANGE AVOCADO KALE SALAD 1 bunch kale, chopped 2 scallions, chopped 1 avocado, chopped ½ cup Lemon Oregano Dressing (see Dressings ) 1 orange, peeled and chopped Add chopped kale, scallions, avocado, and dressing to a large bowl. Using clean hands, massage the dressing and the remaining ingredients (except orange) until kale wilts. Top with chopped orange. Serve immediately. 16

18 DRESSINGS LEMON OREGANO DRESSING Serves 4 2 garlic cloves, chopped 1 teaspoon dried oregano ¾ cup extra virgin olive oil Juice of 4 lemons Sea salt and black pepper to taste Add the ingredients to a small mason jar. Cover and shake until thoroughly mixed. CREAMY CUCUMBER HERB DRESSING Serves 4 1 large cucumber, chopped 1 garlic clove 1 avocado ½ cup extra virgin olive oil 2 teaspoons dried dill ½ bunch parsley Juice of 2 lemons Sea salt and black pepper to taste Add the ingredients to a high-speed blender. Blend until smooth. Store in a small mason jar. Eat within 3 to 4 days. 17

19 ENTREES ROASTED VEGGIES WITH SPRING GREENS 1 pound asparagus, chopped (woody ends removed) 1 cup sugar snap peas 1 bulb garlic, separated and peeled 1 onion, chopped 1 large carrot, chopped 2 tablespoons coconut oil 4 cups mixed greens ½ cup of dressing of your choice Sea salt and black pepper to taste Preheat your oven to 450 degrees Fahrenheit. Add the asparagus, sugar snap peas, garlic, onion, and carrot to a large roasting pan. Massage with coconut oil, sea salt, and black pepper. Roast for approximately 20 minutes. Serve vegetables warm or cold on top of mixed greens with the dressing of your choice. ROASTED CAULIFLOWER WITH PESTO AND QUINOA 1 large head of cauliflower, chopped 2 tablespoons coconut oil 1 teaspoon garlic powder 2 tablespoons Detox Pesto (see Dips and Snacks ) 1 cup cooked quinoa 2 cups mixed greens Sea salt and black pepper to taste Preheat your oven to 450 degrees Fahrenheit. Add chopped cauliflower to a large roasting pan. Massage with coconut oil, garlic powder, sea salt, and black pepper. Roast for about 35 to 40 minutes until tender. Remove from the oven and coat with Detox Pesto. Serve on top of quinoa and mixed greens. 18

20 QUINOA 1 cup uncooked quinoa 2 cups water or vegetable broth Add quinoa and liquid to a pot over a medium flame. Bring to a boil, then lower the flame and cover. Simmer the quinoa for about 15 to 20 minutes. The quinoa should be tender. ROASTED ASPARAGUS WITH CURRIED LENTILS Serves 4 1 pound asparagus, chopped (woody ends removed) 1 large onion, chopped 1 tablespoon coconut oil 1 teaspoon garlic powder Sea salt and black pepper to taste Preheat your oven to 450 degrees Fahrenheit. Add asparagus and onion to a large roasting pan. Massage with coconut oil, garlic powder, sea salt, and black pepper. Roast for about 20 minutes. Set to the side and serve on top of lentils. LENTILS 1 tablespoon of coconut oil 1 onion, chopped 2 garlic cloves, chopped 1 large carrot, chopped 3 cups of vegetable stock 1 cup brown lentils 1 tablespoon curry powder Sea salt and black pepper to taste Add coconut oil to a soup pot over medium/high heat. Add chopped onion and garlic. Sauté until fragrant. Add the remaining ingredients. Cover and let the mixture come to a boil. Turn down the heat and let it simmer for about 25 to 30 minutes until lentils are tender. Serve in a bowl topped with roasted asparagus. 19

21 EASY STIR FRY WITH MILLET 1 tablespoon coconut oil 1 onion, chopped 1 garlic clove, chopped 2 cups chopped broccoli 1 large carrot, chopped ½ inch piece of ginger, grated 1 teaspoon sesame oil 1 teaspoon sesame seeds 2 cups cooked millet Sea salt and black pepper to taste Add coconut oil to a hot sauté pan. Add onion and garlic. Sauté until fragrant. Add broccoli and carrot and sauté until the broccoli turns a bright green. Top with grated ginger, sea salt, and black pepper. Sauté for an additional 2 minutes. Serve on top of cooked millet. Top with sesame oil and sesame seeds. MILLET 1 cup millet 2 cups water 1 inch piece of ginger, grated ½ teaspoon sea salt Add all the ingredients to a small pot. Cover and bring to a boil. Reduce the heat and simmer for about 35 to 40 minutes. Serve topped with stir-fried vegetables. 20

22 CREAMY ORANGE SPINACH SAUTE WITH QUINOA 2 tablespoons coconut oil 1 onion, chopped 4 garlic cloves, chopped 1 pound of spinach 1 cup coconut milk 1 orange, juiced 1 cup quinoa Sea salt and black pepper to taste Heat the coconut oil over a large sauté pan. Add onion and garlic and sauté until fragrant. Add spinach, coconut milk, orange juice, sea salt, and black pepper. Sauté until the spinach is wilted. Serve over quinoa. DIPS & SNACKS DETOX PESTO Makes 2 cups 1 cup cilantro ½ cup parsley ½ cup mint ½ cup pumpkin seeds 1 garlic clove 1 lemon, juiced ¼ cup extra virgin olive oil Sea salt and black pepper to taste Combine the cilantro, parsley, mint, pumpkin seeds, and garlic in a food processor or high-speed blender. Blend until finely chopped. Add the lemon juice and slowly add extra virgin olive oil in a steady drizzle. Blend until the mixture becomes a smooth, light paste. Add enough olive oil to keep it moist and spreadable. Season with sea salt and black pepper. Cover tightly and chill in the refrigerator for at least 1 hour before serving. Store in an airtight container in the refrigerator for up to 3 to 4 days. 21

23 GARLICKY TAHINI AND PEA DIP Makes 2 cups 2 cups frozen peas 1 lemon, juiced 1 garlic clove ¼ cup mint leaves ¼ cup extra virgin olive oil 2 tablespoons tahini Sea salt and black pepper to taste Add all the ingredients to a high-speed blender. Blend well until smooth. Store in an airtight container in the refrigerator for up to 3 to 4 days. SMOKY LIME HUMMUS Makes 2 cups 2 15-ounce cans of chickpeas, drained and rinsed 2 limes, juiced ¼ cup extra virgin olive oil 2 garlic cloves 2 teaspoons cumin powder 1 teaspoon smoked paprika ½ bunch cilantro Sea salt and black pepper to taste Add all the ingredients to a high-speed blender. Blend until smooth. Store in an airtight container in the refrigerator for up to 3 to 4 days. 22

24 PROTEIN BALLS LEMON DATE ENERGY BALLS Makes about 10 1-inch balls 1 cup raw pumpkin seeds 1 cup pitted dates 2 tablespoons chia seeds ½ cup unsweetened, shredded coconut Juice of 2 lemons Roughly blend the pumpkin seeds in a food processor or high-speed blender. Add dates, lemon juice, and chia seeds. Blend until well incorporated. Place the shredded coconut into a separate bowl. Scoop the mixture out of the blender using a spoon and form into a ball using your hands. Coat the ball in coconut and store in an airtight container for about 7 days. RAW CHOCOLATE PRUNE BITES Makes about 10 1-inch balls 1 cup raw pumpkin seeds 1 cup pitted prunes ⅓ cup raw cacao powder 1 teaspoon ground cinnamon ⅓ cup unsweetened, shredded coconut Roughly blend the pumpkin seeds in a food processor or high-speed blender. Add prunes, cacao powder, and ground cinnamon. Blend well. Scoop the mixture out of the blender using a spoon and form into a ball using your hands. Coat the ball in the coconut and store in an airtight container for about 7 days. 23

25 SPICED TAHINI PROTEIN BALLS Makes about 10 1-inch balls 1 cup raw pumpkin seeds ⅔ cup tahini 1 teaspoon vanilla extract 1 teaspoon ground cinnamon ½ teaspoon nutmeg 1 cup pitted dates Dash of sea salt Sesame seeds for coating Roughly blend the pumpkin seeds in a food processor or high-speed blender. Add the tahini, vanilla, cinnamon, sea salt, nutmeg, and dates. Blend well. Scoop the mixture out of the blender using a spoon and form into a ball using your hands. Coat the ball in the sesame seeds and store in an airtight container for about 7 days TRANSITION MEALS DAY 8 - STRAWBERRY BANANA YOGURT PARFAIT Serves 1 1 cup vanilla Greek yogurt 1 large banana, sliced 1 cup fresh, sliced strawberries ¼ cup dried, unsweetened coconut flakes ¼ cup sunflower seeds Layer a tall glass with yogurt, banana, and strawberries. Top with coconut flakes and sunflower seeds. 24

26 DAY 9 - SPINACH SALAD WITH PEAS AND FETA CHEESE 4 cups baby spinach 1 cup frozen sweet peas, boiled until tender and then cooled or simply thawed in warm water 2 scallions, sliced ¼ cup feta cheese ½ cup Creamy Cucumber Herb Dressing (see Dressings ) Add all the ingredients to a large bowl and mix well before serving. DAY 10 - EZEKIEL TOAST WITH AVOCADO Serves 1 2 slices of Ezekiel toast 1 avocado Sea salt and black pepper to taste Toast your bread in a toaster. Spread with avocado, sea salt, and black pepper. DAY 11 - PASTA SALAD BOWL 2 cups plain, cooked whole wheat pasta 1 cup cooked green peas 1 large carrot, grated 5 to 6 fresh, minced basil leaves (OR 1 teaspoon dried basil) ¼ cup Lemon Oregano Dressing (see Dressings ) Add all the ingredients to a large bowl. Mix well, cover, and store in the refrigerator for at least one hour before serving. If your pasta salad is a bit dry, add a few tablespoons of dressing. 25

27 DAY 12 - SCRAMBLED EGGS WITH DETOX PESTO 2 eggs 1 tablespoon coconut oil 1 tablespoon Detox Pesto (See Dips and Snacks ) 1 slice of avocado Dash of sea salt and black pepper Crack 2 eggs into a small bowl and beat with a fork or whisk. Coat the bottom of a hot sauté pan with coconut oil. Use a rubber spatula to transfer the eggs from the bowl to the hot pan. Allow the eggs to spread out evenly. Once the eggs start to become translucent, use your rubber spatula to scramble the eggs around the pan until they are no longer runny. Season with sea salt and black pepper. Top with Detox Pesto and a slice of avocado. DAY 13 - WHOLE WHEAT PANCAKES Makes about 8 pancakes 1 ½ cups whole wheat flour 1 tablespoon baking powder 1 teaspoon sea salt 1 ½ cups dairy-free milk 2 tablespoons honey 1 egg (OR 1 flax egg -- recipe below) 1 teaspoon vanilla extract 4 to 6 tablespoons coconut oil Add your dry ingredients (whole wheat flour, baking powder, and sea salt) to a large mixing bowl. Use a fork or whisk to mix well. Next, add the remaining ingredients (dairy-free milk, honey, egg, and vanilla extract). Mix all the ingredients well until there are few to no lumps. Place a skillet over medium-high heat. When the pan is hot, add 1 tablespoon of coconut oil in the center. Spoon in about ¼ cup of pancake batter on top of the coconut oil and allow the batter to spread on its own. Allow the heat to cook the bottom side. You should start to see bubbles on the top. Once the top is filled with bubbles (about 3 minutes), use a spatula to flip the pancake onto the opposite side. Cook the pancake for an additional 3 minutes, or until slightly golden brown. Remove from the pan and set on a plate. Keep the pancakes warm until you are ready to serve. 26

28 HOW TO MAKE A FLAX EGG Looking for a vegan alternative to eggs? Try making an egg using ground flax seeds and water. Flax seeds and water mixed together create a binding agent that does not require the use of animal products. This recipe makes the equivalent of one egg. 1 tablespoon ground flax seeds 2 ½ tablespoons water Mix the ground flax seeds and water in a small bowl using a fork. Add to the wet ingredients in your wheat flour pancake batter. Follow the remaining instructions. DAY 14 - WALNUT AND GRAPEFRUIT SALAD 4 cups mixed greens 4 dandelion leaves, thinly sliced ½ cup raw, unsalted walnuts 1 grapefruit, peeled and sectioned 5 to 6 mint leaves, torn 1 avocado, sliced ½ cup Creamy Cucumber Herb Dressing (see Dressings ) Add all the ingredients to a large salad bowl. Mix well and serve immediately. 27

29 DESSERTS MELON SALAD 2 cups of your favorite melon (honeydew, cantaloupe, etc.) 1 lime, juiced 5 mint leaves, torn Add the ingredients to a large bowl and mix well. STRAWBERRY BANANA ICE CREAM 2 frozen bananas 1 cup frozen, chopped strawberries Add the ingredients to a high-speed blender. Blend until smooth. Serve immediately. 28

30 CULTURED FOODS AND DRINKS COCONUT YOGURT (ADAPTED FROM NOMNOMPALEO.COM) 1 15-ounce can coconut milk (BPA-free can) 1 probiotic capsule (at least 50 billion live cultures) Refrigerate the coconut milk for about an hour while it is still in the can to create a thicker yogurt. Remove the coconut milk from the can, and place it in a sterilized jar. Add the contents of the probiotic capsule. Mix the contents well, and tightly close the jar. Place your jar of coconut milk in the oven with the light on and tightly close the door. Do not turn the oven on. A closed oven with the light on generates heat of about Fahrenheit. Incubate your yogurt for up to 24 hours. 29

31 HOMEMADE COCONUT WATER KEFIR Serves cup glass jar with wide opening and strong screw cap or swing-away lid ½ cup water kefir grains (available at 2 to 4 cups fresh young coconut water Fill jar with young coconut water and add your water kefir grains. Stir with a nonmetal spatula as the metal will damage the grains. Ensure the jar is airtight. Allow the jar to stand for 24 to 48 hours (the longer the brew, the more healthy bacteria you have cultured). Strain the kefir through a plastic sieve and fill bottles with the cultured coconut water. Make sure the bottles are airtight. Serve chilled. Keep refrigerated for up to 1 to 2 days. Variations: Lemon or Lime Coconut Water Kefir: add 1/4 cup lemon or lime juice to 1 quart of coconut water kefir. Cherry Coconut Water Kefir: add 1/2 cup cherry concentrate to 1 quart of coconut water kefir. 30

32 HOMEMADE CULTURED VEGETABLES You can purchase the starter culture at or Tools for making cultured foods: 1 large mixing bowl 1 mason jar with lid 1 wooden spoon 1 cabbage leaf 1/4 cup starter culture Ingredients: 1 large cabbage leaf (set to the side) 1 large head of cabbage, shredded 1 bunch kale, chopped 1 small, peeled, organic lemon 2 carrots, shredded 1 garlic clove 1/4 cup starter culture Toss chopped vegetables and starter culture together in a large mixing bowl. Remember to set your large cabbage leaf to the side. Combine the mixture by hand, making sure the vegetables are thoroughly combined. Layer this mixture of vegetables into a mason jar, and pound it down with a wooden spoon so that the vegetables are tightly compacted. Continue to layer, and pound until your vegetables are thoroughly packed within the jar and the level of brine exceeds the level of the solids. Layer the top of your vegetables with a cabbage leaf, and pack the leaf down with your fist. Allow your vegetables to ferment at room temperature for 5 days before tasting them or longer until they achieve the desired sour taste. Refrigerate the fermented vegetables. NOTE: Cultured Vegetables will keep for one year, if you properly store them in the refrigerator once they reach their desired level of fermentation. You will know that your cultured vegetables are going bad if you notice a rotting smell or a discoloration in your vegetables. 31