WINTER DETOX RECIPES

Transcription

1 1 WINTER DETOX RECIPES 2015

2 TABLE OF CONTENTS CLEANSING DRINKS 4 LEMON WATER ELIXIR 4 CRANBERRY CLEANSER 4 JUICES 5 LIVER DETOX 5 IMMUNE BOOST 5 ANTIOXIDANT-RICH 5 SIMPLE GREENS 5 ENERGY BURST 6 COOL REFRESHER 6 MORNING START 6 HYDRATION SMOOTHIES 7 PEPPERMINT CHIP 7 IMMUNE BUILDER 7 ENERGY ACTIVATOR 7 POWER PLUS 8 LEAN GREEN 8 THE SHREDDER 8 MUSCLE RECHARGE 9 MILKS 10 ALMOND MILK 10 PUMPKIN SEED MILK 10 SUNFLOWER SEED MILK 11 BREAKFAST RECIPES 11 CHOCOLATE BANANA PUDDING 12 GRAIN-FREE PORRIDGE 12 WARM SOUPS 12 VEGGIE COCONUT SOUP 12 SPICED BUTTERNUT SQUASH SOUP 13 VEGETABLE BASIL CREAM SOUP 14 SWEET POTATO AND BEET MISO SOUP 15 EASY MISO SOUP 15 CHICKEN BONE BROTH SOUP 16 RAW SOUPS 16 CREAMY KALE SOUP 16 GLOWING GREENS SOUP 17 CREAMY COCONUT SOUP 17 RAW MEALS 18 GRAIN-FREE NOODLES WITH TAHINI 18 KALE SALAD WITH HEMP SEEDS 19 SUNFLOWER SEED MOCK TUNA 20 2

3 3 DETOX TACO WRAPS 20 CHOPPED VEGGIES AND GREENS 21 SIMPLE LEMON DRESSING 21 WARM MEALS 21 SWEET POTATO MASH 21 ROASTED LEMON BROCCOLI 22 STUFFED ACORN SQUASH WITH SPINACH 23 SEASONED CAULIFLOWER RICE 24 BRAISED MUSTARD GREENS 25 CULTURED FOODS & DRINKS 25 COCONUT YOGURT 25 HOMEMADE COCONUT WATER KEFIR 26 HOMEMADE CULTURED VEGETABLES MUST-HAVES 27 BASIC CULTURED VEGETABLE RECIPE 27 BASIC SAUERKRAUT RECIPE 28 BEET KVASS 29 TRANSITION MEALS 30 GREEK YOGURT WITH BERRIES 30 MIXED GREENS SALADS W/GOAT CHEESE+SIMPLE LEMON DRESSING 31 SIMPLE LEMON DRESSING 31 BAKED EGGS WITH SPINACH 31 EZEKIEL TOAST WITH EGGS AND AVOCADO 32 BUCKWHEAT PANCAKE PLATTER 32 BEAN CHILI 33 BEAN CHILI WITH BROWN RICE 34 DIPS & SNACKS 35 BASIL AND GARLIC FLAX CRACKER 35 BASIL DETOX PESTO 36 PUMPKIN SEED PATE 36 SWEET POTATO CHIPS 37 PROTEIN BALLS 37 CHIA DATE BALLS 37 SUNFLOWER DATE BALLS 38 LEMON COCONUT BALLS 38 DESSERTS 39 GOLDEN MILK 39 SPICED ALMOND MILK 40 WARM APPLES AND CINNAMON 41 WARM DATES WITH SPICED SUNBUTTER 41 POST-DETOX GUT REBUILDING RECIPE 42 QUINOA/BROWN RICE/BUCKWHEAT REJUVELAC 42

4 4 CLEANSING DRINKS LEMON WATER ELIXIR SERVES 1 1 cup room temperature water 1 lemon, juiced1 tablespoon raw apple cider vinegar 1 teaspoon raw honey or stevia (to taste, optional) Dash 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 because the body releases bacteria and toxins during detox. Continue to drink the Lemon Water Elixir, omitting the apple cider vinegar (or use only ½ teaspoon) for at least three days, and then reintroduce it. If the reactions continue upon reintroduction, continue to drink only the lemon water. CRANBERRY CLEANSER SERVES 1 2 tablespoons cranberry juice concentrate 6 ounces room temperature water 1 lemon, juiced Dash of cinnamon 1 teaspoon of raw honey or stevia (optional) NOTE: If you cannot find cranberry concentrate, you can use pomegranate or cherry concentrate instead.

5 5 JUICES LIVER DETOX SERVES 1 10 asparagus stalks 2 cucumbers 4 celery stalks 1 lemon, juiced IMMUNE BOOST SERVES 1 2 carrots 1 small beet 4 celery stalks ½-inch piece of fresh ginger root Handful of parsley 1 lemon, juiced ANTIOXIDANT-RICH SERVES 1 1 handful of kale 1 apple, any variety 1 handful fresh parsley 2 lemons, juiced SIMPLE GREENS SERVES 1 5 celery stalks 1 cucumber 1 handful of mixed greens 1 handful of cilantro ½-inch piece of fresh ginger root 1 lemon, juiced

6 6 ENERGY BURST SERVES 1 8 romaine lettuce leaves 1 cucumber 5 celery stalks 1 green apple COOL REFRESHER SERVES 1 6 kale leaves 5 romaine lettuce leaves 1 cucumber 1-inch piece of ginger 2 lemons, juiced MORNING START SERVES 1 2 cucumbers 5 stalks of celery 5 stalks of asparagus Handful of spinach ½ small beet 1 lemon, juiced HYDRATION 101 SERVES 1 1 handful of spinach 1 handful of kale 5 stalks celery ½ small beet 1 cucumber 1 lemon, juiced

7 7 SMOOTHIES PEPPERMINT CHIP SERVES 1 1 ½ cups dairy-free milk 1 tablespoon raw cacao 1 teaspoon vanilla extract 1 cup spinach ½ avocado 3 leaves fresh mint 1 teaspoon flax meal 1 tablespoon raw cacao nibs (garnish) IMMUNE BUILDER SERVES 1 1 ½ cups dairy-free milk 1 cup kale 1 cup spinach 1 banana 1 teaspoon flax meal 1 scoop plant-based protein powder 1 teaspoon bee pollen ENERGY ACTIVATOR SERVES 1 1 ½ cups dairy-free milk 1 cup kale 2 tablespoons hemp seeds 1 teaspoon coconut oil 1 tablespoon raw cacao 1 teaspoon bee pollen Stevia or 1 teaspoon of honey (optional)

8 8 POWER PLUS SERVES 1 1 ½ cups dairy-free milk 1 cup chopped kale 1 handful parsley ½ avocado ½ teaspoon cinnamon 1 teaspoon vanilla extract 1-inch piece fresh ginger root Stevia or 1 teaspoon of honey (optional) LEAN GREEN SERVES 1 1 ½ cups dairy-free milk 1 cup mixed greens 2 dandelion leaves ½ raw beet ½ avocado 1 teaspoon bee pollen ½ teaspoon cinnamon 1 scoop plant-based protein THE SHREDDER SERVES 1 1 ½ cups dairy-free milk 1 cup spinach ½ cup frozen berries ½ avocado 1 teaspoon flax meal 1 teaspoon chia seeds 1-inch piece fresh ginger root

9 9 MUSCLE RECHARGE SERVES 1 1 ½ cups dairy-free milk 1 banana 1 scoop plant-based protein 1 cup spinach 1 handful parsley 2 tablespoons shredded coconut 2 tablespoons chia seeds

10 10 MILKS *NOTE: For any of the milk recipes below, if you do not have a milk bag you can use a clean, white T-shirt or the leg of a pair of nude pantyhose to strain the pulp. ALMOND MILK SERVES 4 1 cup raw almonds, soaked for 8 hours (discard the water) 4 cups water Liquid sweetener to taste (optional) BLEND THE ALMONDS. Take your soaked almonds and place them in a highspeed blender. Add the 4 cups of fresh water. Blend for 1 to 2 minutes until the almonds are ground down. 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. REFRIGERATE YOUR MILK. Sweeten your milk if desired. Pour your milk into a container with a tight lid and place it in the coldest part of the refrigerator. The milk should last 2 to 3 days. PUMPKIN SEED MILK SERVES 4 2/3 cup pumpkin seeds, soaked for 8 hours (discard the water) 4 cups water ½ teaspoon cinnamon ½ teaspoon pure vanilla Liquid sweetener to taste (optional) BLEND THE PUMPKIN SEEDS. Pour your pumpkin seeds into a high-speed blender. Add the 4 cups of water. Blend for 1 to 2 minutes. Pour your pumpkin 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 pumpkin seed pulp should be left inside the bag and discarded. REFRIGERATE YOUR MILK. Place your milk into a container and add cinnamon, vanilla and sweetener. Place it in the coldest part of the refrigerator. The milk should last 2 to 3 days before spoiling.

11 11 SUNFLOWER SEED MILK SERVES 4 1 cup raw sunflower seeds, soaked for 8 hours (discard the water) 4 cups water Liquid sweetener to taste (optional) BLEND THE SUNFLOWER SEEDS. Take your soaked sunflower seeds and place them in a high-speed blender. Add 4 cups of fresh water. Blend for 1 to 2 minutes until the sunflower seeds are ground down. Pour your sunflower seed 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. REFRIGERATE YOUR MILK. Sweeten your milk if desired. Place your milk into a container with a tight lid and place it in the coldest part of the refrigerator. The milk should last 2 to 3 days. BREAKFAST RECIPES

12 12 CHOCOLATE BANANA PUDDING SERVES 1 4 tablespoons chia seeds 1 cup dairy-free milk 1 small banana, mashed 1 heaping teaspoon raw cacao Stevia (to taste, optional) Hemp seeds (garnish, optional) Shredded coconut (garnish, optional) MIX THE PUDDING. For best results, assemble the ingredients the night before and let it set in the refrigerator. The next morning, you can eat the pudding cold. WARM OPTION. If you would like to enjoy the pudding warm, simply warm the milk in the morning (warm, not boiling). Add it to a bowl with the remaining ingredients and enjoy. SERVING SUGGESTION. Add stevia (if desired), hemp seeds and shredded coconut. GRAIN-FREE PORRIDGE SERVES 1 1 banana 1 ½ cups dairy-free milk 1/3 cup shredded coconut Stevia or 1 teaspoon of honey (optional) ½ teaspoon cinnamon 2 tablespoons of tahini or Sunbutter ASSEMBLE THE PORRIDGE. Slice the banana into bite-sized pieces into the bottom of a bowl. Add the remaining ingredients and enjoy. WARM SOUPS VEGGIE COCONUT SOUP

13 SERVES 4 TO 5 1 tablespoon coconut oil 1 large onion, chopped 4 cloves garlic, chopped 1-inch piece of fresh ginger, grated (or 1 tablespoon of dried ginger) 1 can organic coconut milk (BPA-free can) 4 cups organic vegetable broth 1 head broccoli, chopped 2 cups kale, chopped ½ bunch parsley, chopped 13 ASSEMBLE THE SOUP. Put one large soup pot on top of high heat. Add the coconut oil. When the pot is hot, add the onion, garlic and ginger. Sauté for 3 to 5 minutes. Add the coconut milk and broth and cook until hot (about 5 minutes). Turn off the heat and add the broccoli, kale and parsley. Cover and let sit for 10 minutes until the greens are bright green and tender. SPICED BUTTERNUT SQUASH SOUP SERVES 4 1 large butternut squash, peeled, seeded and roughly chopped 4 large carrots, peeled and roughly chopped

14 14 1 to 2 tablespoons of coconut oil 1 teaspoon cumin 1 teaspoon cinnamon ½ teaspoon nutmeg 4 cups organic vegetable broth 1 can organic coconut milk (BPA-free can) 1 bunch parsley, chopped ROAST THE VEGETABLES. Heat your oven to 350 F. Take your chopped butternut squash and carrots and massage with coconut oil, cumin, cinnamon and nutmeg. Bake on a cookie sheet for 20 to 25 minutes until tender. Remove from the oven and allow to cool. ASSEMBLE THE SOUP. Add the vegetable broth and coconut milk to a large pot. Mix together thoroughly. Add the cooled, roasted vegetables to a high-speed blender in batches with just enough broth/coconut milk mixture to cover. Blend until smooth. Add it back to the soup pot and set it on medium heat for 3 to 5 minutes. Serve topped with chopped parsley. VEGETABLE BASIL CREAM SOUP SERVES 4 1 tablespoon coconut oil 1 large onion, chopped 2 garlic cloves, chopped

15 15 2 large parsnips, peeled and chopped 1 can coconut milk (BPA-free can) 4 cups vegetable broth 1 head broccoli, chopped ½ bunch of fresh basil 1 avocado, sliced ASSEMBLE THE SOUP. Take a large soup pot and place it on the stove over high heat. Add the coconut oil, onion, and garlic. Sauté for 5 minutes. Add the parsnips, coconut milk and vegetable broth. Simmer for 5 to 7 minutes until the parsnips are soft. Add the chopped broccoli and basil. Simmer for another 5 minutes until the broccoli is tender. Turn off the stove and blend the soup ingredients in small batches until smooth. Top each bowl with avocado slices. SWEET POTATO AND BEET MISO SOUP SERVES 4 1 tablespoon coconut oil 1 large onion, chopped 2 garlic cloves, chopped 2 large sweet potatoes, chopped 2 large beets, peeled and chopped 4 cups water 4 tablespoons miso (any kind) ASSEMBLE THE SOUP. Take a large soup pot and place it on the stove over high heat. Add the coconut oil, onion and garlic. Sauté for 5 minutes. Add the sweet potatoes, beets and water. Boil for 15 to 20 minutes, or until the root vegetables are tender. Let it cool for 15 minutes. Then add the soup to a blender in batches. Blend until smooth. Add it back to the pot and add the miso. Stir well and allow the flavors to mix for about 15 minutes before serving. EASY MISO SOUP SERVES 3 to 4 4 cups water 2 cups bok choy, roughly chopped 3 scallions, chopped

16 16 4 tablespoons miso (any kind) 2 tablespoons chives PREPARE THE SOUP. Add water, bok choy and scallions to a soup pot. 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 chives and serve. CHICKEN BONE BROTH SOUP 3-5 pounds of soup bones* Water (enough to cover the bones) 1 tablespoon raw apple cider vinegar *Note: Ask at your local butcher shop. Soup bones are usually very cheap, if not free! MAKE YOUR STOCK. In a stock pot, add the soup bones and enough water to cover. Add apple cider vinegar. Bring to a boil, and then reduce to a simmer for 24+ hours. STORE YOUR STOCK. After about 24 hours, strain the stock into Mason jars. Set them in the fridge to cool. Skim off the fat that rises to the top, and close tightly with a lid, or put in ice cube trays for quick use. This will keep in the fridge for a few days, or for four to six months in the freezer. I love these stainless steel ice cube trays from MightyNest MAKE A CHICKEN SOUP. If you would like to make chicken soup, add a quart of your stock to a pot with your favorite vegetables. You can add celery, carrots, leeks, sweet potatoes, yams, turnips, etc. Bring to a boil, and then simmer until the vegetables are soft. Once the harder vegetables are soft, you can add chopped leafy greens like spinach, Swiss chard, or kale, if desired. Add sea salt and pepper to taste. Top with fresh herbs like parsley, basil, dill, oregano, rosemary, etc. RAW SOUPS CREAMY KALE SOUP SERVES 2 1 bunch kale

17 17 1 avocado ½ cup coconut water or coconut milk 1 cup frozen or fresh peas 5 leaves basil 1 lemon, juiced 1 ½ teaspoon sea salt Hemp seeds (garnish) Dulse flakes (garnish) BLEND THE INGREDIENTS. Blend using a high-speed blender until smooth. Top with hemp seeds and dulse flakes. GLOWING GREENS SOUP SERVES 2 2 cups water or coconut water 2 small sweet potatoes, chopped 1 carrot, peeled and chopped 1 cup spinach 1 avocado Pinch of turmeric ¼ teaspoon sea salt Fresh basil garnish (optional) BLEND THE INGREDIENTS. Blend using a high-speed blender until smooth. CREAMY COCONUT SOUP SERVES 2 2 large avocados 1 ½ cups coconut water 1 lemon, juiced ¼ cup basil leaves

18 18 2 cups peas ¼ teaspoon sea salt BLEND THE INGREDIENTS. Blend using a high-speed blender until smooth. RAW MEALS GRAIN-FREE NOODLES WITH TAHINI SERVES 2 2 large zucchini 1/3 cup tahini ¼ cup cold water

19 19 1 lemon, juiced 1 garlic clove, minced ½ teaspoon sea salt 2 teaspoons chopped chives 1 avocado, sliced SPIRALIZE THE ZUCCHINI. Use a vegetable spiralizer for best results. If you do not have a spiralizer, slice the zucchini in half, lengthwise. Remove the seeds from both halves using a spoon. Using a potato peeler, make long, thin strips. These are your noodles. Place the noodles in a large serving bowl and top with tahini sauce. PREPARE THE TAHINI SAUCE. Add the following ingredients to a jar with a lid for easy storage (Mason jars work well): tahini, cold water, lemon juice, garlic, sea salt. Close the jar and shake vigorously. The sauce should be thin and easy to pour. If it s too thick, add more cold water. Add salt and lemon to taste. Pour the sauce on top of your zucchini noodles and mix. Top with chives and sliced avocado. KALE SALAD WITH HEMP SEEDS SERVES 2 1 bunch kale 1 garlic clove, minced 1 scallion, chopped 1 avocado 2 tablespoons extra-virgin olive oil 1 teaspoon sea salt

20 1 lemon, juiced 3 to 5 fresh sage leaves, minced (OR 1 teaspoon dried) 1 apple, chopped, any variety 1 tablespoon hemp seeds 20 ASSEMBLE THE SALAD. Wash the kale. Chop or tear into bite-sized pieces and add it to a large salad bowl. Add the garlic, scallion, avocado, olive oil, sea salt, lemon juice and sage to the bowl. Massage the contents until the kale is soft and wilted. Top with chopped apples and hemp seeds. SUNFLOWER SEED MOCK TUNA SERVES 4 2 cups sunflower seeds, soaked for 8 hours (discard the water) ¼ cup extra-virgin olive oil ½ bunch parsley 1 lemon, juiced 1 scallion 1 celery stalk 2 tablespoons dulse flakes ½ teaspoon sea salt 1 teaspoon black pepper ASSEMBLE THE MOCK TUNA. Add the sunflower seeds, olive oil, parsley, lemon juice, scallion, celery, dulse flakes, sea salt and black pepper to a high-speed blender. Blend until smooth. Add cold water if it is too thick. Enjoy the mock tuna as a salad topping or stuffed into the Detox Taco Wrap (recipe below). DETOX TACO WRAPS SERVES 2 ½ cup pumpkin OR sunflower seed paté (see page 28) Wrap of your choice (romaine lettuce, nori sheets, collard leaf, etc.) 1 small cucumber, chopped 1 cup sprouts ¼ cup shredded carrots

21 ASSEMBLE THE WRAPS. Spread 2 to 3 tablespoons of pâté pate onto your wrap. Top with vegetables, and roll the wrap. 21 CHOPPED VEGGIES AND GREENS SERVES 4 8 cups mixed greens 1 large cucumber, chopped ½ cup shredded carrots ½ cup shredded beets ½ cup sprouts of your choice ¼ cup sunflower seeds ASSEMBLE THE SALAD. Add mixed greens to a large salad bowl. Top with cucumber, carrots, beets, sprouts and sunflower seeds. Top with the Simple Lemon Dressing (recipe below). SIMPLE LEMON DRESSING SERVES 4 1 cup extra-virgin olive oil 2 to 3 lemons, juiced 2 garlic cloves, minced 2 teaspoons sea salt 2 teaspoons black pepper ASSEMBLE THE DRESSING. Add salad dressing ingredients to a glass jar with a lid for easy storage (Mason jars work well). Close the jar and shake vigorously until well mixed. Allow the dressing to sit for 15 minutes before serving with the salad. WARM MEALS SWEET POTATO MASH SERVES 2 2 large sweet potatoes 1 tablespoon coconut oil Sprinkle of sea salt

22 22 ½ lemon, juiced 2 tablespoons hemp seeds ROAST THE SWEET POTATOES. Preheat your oven to 350 F for 10 minutes. Cover your sweet potatoes individually with aluminum foil. Place in a glass or aluminum pan. Bake for 35 to 40 minutes (maybe longer, depending upon the size). Your sweet potato is fully cooked when you can easily pierce it with a fork through the center. When the sweet potatoes are fully cooked, remove them from the oven and cool for 10 to 15 minutes. ASSEMBLE THE MEAL. Remove the sweet potatoes from the foil and split in half. Empty the contents of the sweet potato and put into a mixing bowl. Add the coconut oil and sea salt. Mix well. Serve with lemon juice and hemp seeds. ROASTED LEMON BROCCOLI SERVES 2 2 heads of broccoli, chopped 2 heaping tablespoons of coconut oil 1 lemon, juiced 2 teaspoons hemp seeds 2 sweet potatoes (optional)

23 23 ROAST THE BROCCOLI. Preheat your oven for 10 minutes at 350 F. Add chopped broccoli to a baking pan or cookie sheet. Lightly massage the broccoli with coconut oil. Bake for 10 minutes. Remove from the oven and turn over each piece of broccoli to its opposite side. Bake for another 8 to 10 minutes. Remove from the oven and sprinkle with lemon juice. Top with hemp seeds and eat alone or serve on top of baked sweet potatoes (see below). BAKE SWEET POTATOES. Preheat your oven to 350 F for 10 minutes. Wash each sweet potato and cover individually with aluminum foil. Place in a glass or aluminum pan and bake until tender for 35 to 45 minutes. Tip: Prick each sweet potato with a fork in the center to check if it s done all the way through. STUFFED ACORN SQUASH WITH SPINACH SERVES 2 SQUASH 1 large acorn squash 1 tablespoon coconut oil 1-inch piece of fresh ginger, grated (OR 1 to 2 teaspoons dried ginger) 1 teaspoon cinnamon Pinch of sea salt

24 24 SAUTÉED SPINACH 1 tablespoon coconut oil 1 small onion, chopped 1 clove garlic, minced 4 cups spinach BAKE THE SQUASH. Preheat your oven to 400 F for 10 minutes. Slice your acorn squash in half from the stem to the tip. Remove the seeds with a spoon. Add the coconut oil, ginger, cinnamon and sea salt to the flesh of the squash. Bake for 1 hour. Serve with sautéed spinach (below). PREPARE SAUTEED SPINACH. Add 1 tablespoon of coconut oil to a sauté pan. Add chopped onion and garlic. Sauté for 3 to 5 minutes. Add washed spinach. Sauté for another 3 minutes. Remove from the pan and serve with acorn squash. SEASONED CAULIFLOWER RICE SERVES 4 1 tablespoon coconut oil 1 small onion, chopped 1 large head cauliflower, chopped ½ teaspoon sea salt 1 teaspoon black pepper ½ bunch parsley SAUTE THE RICE. Chop the cauliflower into granules using a food processor or blender. Pulse the machine until you have something that resembles rice granules. You may also use a grater. You may have slightly larger rice granules using a grater, but it does the job. Heat a sautéing pan with coconut oil on high

25 25 heat for 3 minutes. Add chopped onion and sauté for 5 minutes until the onions are soft and fragrant. Add the cauliflower rice and sauté for 3 minutes. Add the remaining ingredients and sauté together for another 3 to 5 minutes. BRAISED MUSTARD GREENS SERVES 2 1 tablespoon coconut oil 1 small onion, chopped 2 garlic cloves, minced 4 cups chopped mustard greens ¼ cup organic vegetable broth (OR water) Squeeze of lemon juice 1 avocado, sliced 2 sweet potatoes (optional) BRAISE THE GREENS. Heat a sauté pan with coconut oil on high heat. Add the small onion and cook for 3 minutes until fragrant. Add the garlic and cook for an additional 2 to 3 minutes. Add the mustard greens and broth (or water). Cook for 10 minutes or until most of the liquid is evaporated and the greens are wilted. Remove from the pan and add a squeeze of lemon juice and a few slices of avocado. Optional: serve on top of baked sweet potatoes. CULTURED FOODS & DRINKS COCONUT YOGURT SERVES 2 (Adapted from NomNomPaleo.com) 1 15-ounce can coconut milk (BPA-free can) 1 probiotic capsule (at least 50 billion) REFRIGERATE YOUR CANNED COCONUT MILK. Refrigerate the coconut milk for about an hour while it is still in the can to create a thicker yogurt.

26 26 STORE YOUR COCONUT MILK. Remove the coconut milk from the can and place it in a sterilized jar. Carefully open the probiotic capsule and empty into the jar. Throw away the capsule. Mix the contents well, and tightly close the jar. INCUBATE YOUR YOGURT. Place your jar of coconut milk in the oven and turn on the heat to about 105 F to 110 F. Incubate your yogurt for up to 24 hours. To incubate means to keep the yogurt at a steady temperature (110 F to 115 F) undisturbed which allows the good bacteria to flourish. To learn more about incubation please visit HOMEMADE COCONUT WATER KEFIR SERVES 1 to 4 4-cup glass jar with wide opening and a tight lid (Mason jars work well) 1/2 cup water kefir grains (available at 2 to 4 cups fresh young coconut water PREP YOUR INGREDIENTS. Fill your jar with young coconut water and add water kefir grains. Stir with a non-metal spatula as metal will damage the grains. Close the jar, making sure it is airtight and let it stand for 24 to 48 hours (the longer it sits, the more healthy bacteria you have cultured). STRAIN THE KEFIR. Open the jar filled with coconut water and kefir grains. Strain through a plastic sieve into a bowl. Refill the bottles with the cultured coconut

27 water. Make sure the bottles are airtight. Refrigerate for 1-2 days and serve chilled. 27 VARIATIONS. To make lemon or lime coconut water kefir, add ¼ cup lemon or lime juice to 1 quart of coconut water kefir. To make cherry coconut water kefir, add ½ cup cherry concentrate to 1 quart of coconut water kefir. HOMEMADE CULTURED VEGETABLES MUST-HAVES Large mixing bowl Mason jar with lid Wooden spoon Starter culture (purchase the starter culture at or BASIC CULTURED VEGETABLE RECIPE SERVES 4 1 large cabbage leaf (set to the side) 1 large head of cabbage, shredded 1 bunch kale, chopped 1 lemon, juiced 2 carrots, shredded 1 clove garlic ¼ cup starter culture PREP THE VEGETABLES. 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 thoroughly by hand, making sure the vegetables are evenly mixed. Layer the mixture into a Mason jar and pound it down with a

28 wooden spoon so the vegetables are tightly compacted. 28 Continue to layer and pound until your vegetables are thoroughly packed inside the jar and the level of brine exceeds the level of the solids. Place a cabbage leaf on top of your vegetables and pack the leaf down with your fist. FERMENT THE VEGETABLES. Store your vegetables in a dark place at room temperature for up to 5 days, or longer if you desire a more sour taste. Place it in the refrigerator for up to one year. BASIC SAUERKRAUT RECIPE SERVES 4 (Adapted from culturesforhealth.com) Basic sauerkraut may be one of the most popular of the fermented vegetables. This recipe is easy to prepare, making it great for beginners. 1 medium head of cabbage 1-3 tablespoons Cultures for Health sea salt* *Purchase Cultures for Health sea salt here: PREPARE THE VEGETABLES. Chop or shred cabbage. Sprinkle with salt. Knead the cabbage with clean hands for about 10 minutes until there is enough liquid to cover. Stuff the cabbage into a quart-sized jar, pressing the cabbage

29 29 underneath the liquid. If necessary, add a bit of water to completely cover the cabbage. Cover the jar with a tight lid. CULTURE THE VEGETABLES. Store the cabbage at room temperature (60-70 F is preferred) until desired flavor and texture are achieved. Slightly open the lid to release excess gas daily (do not remove lid completely). Once the sauerkraut is finished, put a tight lid on the jar and move to refrigerator. The flavor of the sauerkraut will continue to develop as it ages. VARIATIONS. Prior to culturing, mix 1 part shredded carrots, apple, or another vegetable to 5 parts cabbage for a more complex flavor. Add caraway seeds, if desired. BEET KVASS SERVES 4 Kvass is a traditional beverage in many cultures. This beet kvass is a simple, easyto-make and inexpensive way to take in a cultured beverage. 2-3 beets, depending on size 4 teaspoons sea salt 2 quarts filtered water PREP THE INGREDIENTS. Peel and chop beets into ½-inch pieces and place in a half-gallon jar. Add salt and fill the jar with water, leaving 1 inch of space between the beets and the top of the jar. Cover the jar with a tight lid.

30 30 CULTURE THE BEETS. Store the beets at room temperature (60-70 F is preferred) until desired flavor and texture are achieved (about 2 to 5 days). If using a tight lid, slightly unscrew the lid daily to release excess pressure (do not remove the lid completely). Once the kvass is finished, put a tight lid on the jar and move to refrigerator. The kvass flavor will continue to develop as it ages. When the liquid in the kvass is close to empty, refill the jar and culture at room temperature again for a second, weaker batch. TRANSITION MEALS GREEK YOGURT WITH BERRIES SERVES 2 2 cups plain or vanilla Greek yogurt ½ cup chia seeds 2 cups mixed berries 1 to 2 teaspoons of honey or another liquid sweetener PREPARE THE YOGURT. Mix the yogurt and chia seeds together. Top with mixed berries. Add sweetener to taste.

31 31 MIXED GREENS SALADS W/ GOAT CHEESE + SIMPLE LEMON DRESSING SERVES 2 4 cups mixed greens 1 large beet, grated 1 large apple, chopped (any variety) ½ cup goat cheese ASSEMBLE THE SALAD. Add the mixed greens to a large salad bowl. Next, add the grated beets, chopped apple and goat cheese. Serve with the Simple Lemon Dressing (recipe below). SIMPLE LEMON DRESSING SERVES 4 1 cup extra-virgin olive oil 2 to 3 lemons, juiced 2 garlic clove, minced 2 teaspoons sea salt 2 teaspoons black pepper ASSEMBLE THE DRESSING. Add salad dressing ingredients to a glass jar with a lid for easy storage. Close the jar and shake vigorously until well mixed. Allow the dressing to sit for 15 minutes before serving with the salad. BAKED EGGS WITH SPINACH SERVES 4 to 6 2 tablespoons coconut oil 2 cups spinach, chopped 4 garlic cloves, minced 1 scallion, chopped 6 to 8 large eggs, whisked 1 teaspoon dried oregano Sea salt and black pepper to taste BAKE THE EGGS. Preheat the oven to 350 F. Take a muffin pan that yields 4 to 6 muffins. Rub each tin with coconut oil to prevent sticking. Evenly spread spinach, garlic cloves and scallions into each tin. In a separate bowl, mix the eggs,

32 32 oregano, salt and pepper. Add the egg mixture to each muffin tin. Bake for 7 to 10 minutes. Turn off the heat, then let it sit in the oven for about 5 minutes. Remove from the oven and let it sit again for another 5 minutes. You can serve them immediately or store them, covered in the refrigerator, to enjoy throughout the week. EZEKIEL TOAST WITH EGGS AND AVOCADO SERVES 2 1 tablespoon coconut oil 4 large eggs, whisked Sea salt and black pepper, to taste 2 slices of Ezekiel brand bread, toasted 1 avocado, sliced SCRAMBLE THE EGGS. Add coconut oil to a sautéing pan over medium heat. When the coconut oil is melted, add the eggs. Use a rubber scraper to scramble the eggs until heated through to your desired consistency. Sprinkle with salt and pepper. Serve on top of toasted Ezekiel brand bread. Top with sliced avocado. BUCKWHEAT PANCAKE PLATTER SERVES 2 1 cup buckwheat flour 1 teaspoon baking soda 1 teaspoon baking powder ¼ teaspoon sea salt 1 ¼ cups non-dairy milk 1 large egg, beaten ½ teaspoon pure vanilla extract Coconut oil to pan fry

33 33 PREPARE THE PANCAKES. Add the buckwheat flour, baking soda, baking powder and sea salt to a large mixing bowl. Mix well. Next, add the non-dairy milk, egg and vanilla extract to the same bowl and mix well. Allow the mixture to sit for at least 5 minutes while preparing the frying pan. PAN FRY THE PANCAKES. Place a frying pan over medium heat and add about 1 teaspoon of coconut oil to the center of the pan. Once the coconut oil melts, pour roughly ¼ cup of batter into the pan. Cook for 2 to 3 minutes. Once you begin to see small bubbles on one side of the pancake and the sides begin to dry out, you can flip it over and cook for another 2 minutes. SERVE THE PANCAKES. Serve your pancakes with warm maple syrup or honey and fresh fruit of your choice. BEAN CHILI SERVES 4 1 tablespoon coconut oil 1 large onion, chopped 2 tablespoons cumin powder 1 tablespoon dried oregano 1 tablespoon black pepper 4 cups organic vegetable broth OR water 2 cups dried red beans, soaked overnight and drained (OR 2 cans* red beans in a BPA-free can) 4 cloves garlic, minced

34 34 2 cups spinach MAKE THE CHILI. Place a large pot over high heat and add coconut oil. When the oil is melted, add onions and cook until fragrant (about 3 minutes). Next, add the cumin, oregano, sea salt and pepper, 4 cups of broth (OR water -- add 1 tablespoon of sea salt if using water), and soaked beans. Turn the heat down to medium-high and place a cover over the pot. Allow the chili to cook for 1 hour. Stir the pot every 15 to 20 minutes to prevent burning. Add broth or water if the chili dries out. After 1 hour, add the minced garlic and cook for another 20 to 30 minutes until the beans are tender. Remove from heat and add spinach. *USING CANNED BEANS? If you are using canned beans, be sure to rinse the beans before adding them to your pot. Reduce the amount of broth or water used to 2 cups. Add the remaining ingredients to a pot on medium heat and cook for about 20 minutes. Leftovers will be used in a meal for tomorrow. BEAN CHILI WITH BROWN RICE SERVES 4 Basic Brown Rice Recipe 1 cup brown rice 2 cups water 1 teaspoon sea salt MAKE THE RICE. Add the rice, water and sea salt to a pot over medium heat. Place a lid on the pot, allowing a little bit of air to escape on the side so that it does not boil over. Cook for about 40 minutes. Resist the urge to stir the rice as this makes it mushy. After 40 minutes the rice should be soft. If it is still hard, add a little more water and let it cook for an additional 5 minutes. Once the rice is done, turn off the heat and let it sit, covered, for at least 5 minutes before serving.

35 35 CHILI AND RICE RECIPE Add ½ cup of brown rice to a bowl. Top with 1 cup of chili from yesterday s meal. Add a few slices of avocado and serve. DIPS & SNACKS BASIL AND GARLIC FLAX CRACKER SERVES 4 2 cups ground flaxseed 1 cup water ½ teaspoon garlic powder ½ teaspoon dried basil ½ teaspoon sea salt MAKE THE CRACKERS. Preheat the oven to 400 F. Take a cookie sheet and cover with parchment paper (note that this is NOT the same as wax paper). Mix all the ingredients in a large bowl and form into a ball of dough. Spread the dough as evenly as possible onto the parchment paper to about ⅛ inch of thickness. Take

36 a knife and score the dough into 20 or more crackers to make it easier to snap apart after baking. 36 BAKE THE CRACKERS. Bake for about 25 minutes. The cracker should be dry along the edges and towards the middle. If the cracker is still moist towards the middle, bake for an additional 3 to 5 minutes, then remove from the oven. Once the crackers are cool, you can eat them immediately or store in an air-tight container for up to 7 days. BASIL DETOX PESTO SERVES 4 TO 6 4 cups fresh basil 1 lemon, juiced 1 garlic clove ¼ cup extra-virgin olive oil ½ teaspoon sea salt 1 teaspoon black pepper BLEND THE INGREDIENTS. Blend until smooth. Adjust flavors to your liking. PUMPKIN SEED PATE SERVES 4 2 cups pumpkin seeds, soaked for 8 hours (discard the water) ¼ cup extra-virgin olive oil ½ bunch cilantro 1 teaspoon curry powder 1 lemon, juiced 1 teaspoon sea salt ½ teaspoon black pepper ASSEMBLE THE PATE. Add the pumpkin seeds, olive oil, cilantro, curry powder, lemon juice, sea salt and black pepper to a high-speed blender. Blend until smooth. Add cold water if it is too thick. Enjoy the paté as a salad topping or stuffed into a wrap. *NOTE: You can also use sunflower seeds instead of pumpkin seeds to make this paté

37 37 SWEET POTATO CHIPS SERVES 4 3 sweet potatoes 2 tablespoons coconut oil 1 teaspoon garlic powder ½ teaspoon sea salt PREPARE THE SWEET POTATOES. Preheat oven to 425 F. Use a mandolin to thinly slice the sweet potatoes into chips for best results. If you do not have a mandolin, you may also use a sharp knife and slice the sweet potatoes as thinly as possible. Add your sweet potato slices to a large bowl. Add melted coconut oil and garlic powder. Massage the sweet potatoes until they are well coated. Next, place the slices on a non-stick baking sheet. Bake the chips for 20 to 23 minutes, flipping once halfway through. The edges should be crisp when done. Sprinkle with salt while hot. Let the chips cool, then serve. PROTEIN BALLS CHIA DATE BALLS YIELDS BALLS 1 cup dates, soaked ¼ cup chia ¼ cup raw cacao 1 teaspoon vanilla extract ¼ teaspoon cinnamon powder ¼ cup pumpkin seeds, raw 1/8 cup water COMBINE ALL INGREDIENTS IN A HIGH-SPEED BLENDER. Form the ingredients into little balls. Add the balls to a tray, then put into the freezer for 30 minutes to form. Enjoy or store in the refrigerator for up to 1 week.

38 38 SUNFLOWER DATE BALLS Yields balls 1 cup dates, soaked ¼ cup pumpkin seeds 1 cup shredded coconut 1 cup sunflower seeds 1/8 cup water COMBINE ALL INGREDIENTS IN A HIGH-SPEED BLENDER. Then form the ingredients into little balls. Add the balls to a tray, then put into the freezer for 30 minutes to form. Enjoy or store in the refrigerator for up to 1 week. LEMON COCONUT BALLS YIELDS BALLS 1 cup dates, soaked 1 ½ cups sunflower seeds 1 cup shredded coconut 1 lemon, juiced 1 teaspoon vanilla COMBINE ALL INGREDIENTS IN A HIGH-SPEED BLENDER. Form the ingredients into little balls. Add the balls to a tray, then put into the freezer for 30 minutes to form. Enjoy or store in the refrigerator for up to 1 week.

39 39 DESSERTS GOLDEN MILK SERVES 2 This recipe has two simple steps: make the turmeric paste (which can be stored in your refrigerator for several days), then prepare the milk. TURMERIC PASTE ½ cup water ¼ cup turmeric powder GOLDEN MILK 2 teaspoons turmeric paste (from above) 4 cups non-dairy milk 2 teaspoons of a liquid sweetener MAKE THE PASTE. Add the water and turmeric to a small pot over medium heat. Turmeric can easily stain your clothes, pots, and utensils so be careful and wash

40 40 right away. Gently stir the water and turmeric into a paste of medium consistency. If the paste becomes too dry, add a little water. Cook the paste for about 7 to 10 minutes. It should be a slightly darker brown color than when you started. Store in a glass container in your refrigerate to avoid permanent staining. MAKE THE MILK. Add the paste and milk to a pot over medium heat. Stir slowly until the milk is warm, not boiling. Serve with the sweetener of your choice. SPICED ALMOND MILK SERVES 2 ALMOND MILK 4 cups water 1 cup almonds, soaked at least 8 hours (discard the water) 1 teaspoon vanilla extract (optional) 1 tablespoon liquid sweetener (optional) SPICED ALMOND MILK 4 cups almond milk (see above) 4 tablespoons plant-based protein powder 1 banana 1 teaspoon cinnamon ½ teaspoon nutmeg MAKE THE MILK. Add the water and almonds to a high-speed blender. Blend on high until the almonds are ground down (2 to 3 minutes). Use a nut milk bag or a clean, white t-shirt to sift the almond from the milk into a bowl. You can repeat

41 the process using the same ground almonds 2 or 3 times to store for later use. Add vanilla and sweetener if you desire. SPICE THE MILK. Add the almond milk that you just made with protein powder, banana, cinnamon, and nutmeg to a high-speed blender. Blend until well incorporated. Serve immediately. 41 WARM APPLES AND CINNAMON SERVES 2 1 tablespoon coconut oil 3 to 4 large apples, chopped (any variety) ½ cup water 1 teaspoon cinnamon ½ teaspoon nutmeg SAUTÉ THE APPLES. Add the ingredients to a hot pan. Sauté until the water is evaporated. Serve immediately. WARM DATES WITH SPICED SUNBUTTER SERVES 2 10 large Medjool dates ½ cup Sunbutter Dash of cinnamon

42 42 HEAT THE DATES. Preheat the oven to 350 F. Split the dates in half, lengthwise without cutting all the way through. Heat in the oven for about 10 minutes. Spoon Sunbutter into each date. Sprinkle with a dash of cinnamon and serve. POST-DETOX GUT REBUILDING RECIPE QUINOA/BROWN RICE/BUCKWHEAT REJUVELAC MAKES ABOUT 5 CUPS (Adapted from Miyoko Schinner s book, Artisan Vegan Cheese) Rejuvelac is a fermented, non-alcoholic drink that is made from sprouted grains. You can also use buckwheat in the place of quinoa or brown rice. 1 cup quinoa OR brown rice OR buckwheat 6 cups filtered water SOAK AND SPROUT YOUR GRAINS. Place your grains into a Mason jar and cover with water. Cover with cheesecloth and secure with a rubber band, and soak for 8-12 hours. Drain the grains, and place the jar in a warm, dark place. Rinse the grains twice a day, making sure you rinse well so they don t mold. Watch for tiny tails to appear on the ends as this is a sign your grains are sprouting. It will take a few days for the tails to appear. Keep rinsing twice a day until they do.

43 43 FERMENT YOUR REJUVELAC. Divide the grains between 3 Mason jars (500 ml each) and top with filtered water. Cover each jar with cheesecloth and secure with a rubber band. Place the jar in a warm spot out of the direct sun for 1-3 days. Look for the mixture to turn a bit cloudy, and the liquid will have a tart lemony taste. The taste will be cleaner than the smell (a bit fermented ). Strain the liquid into clean jars, cover and store in the refrigerator for up to 4 weeks. Discard the grains.