Sample Menu Recipes Winter Cleanse

Sample Menu Recipes Winter Cleanse These recipes are written for 2-4 people. They are good size portions as this is not a calorie restrictive cleanse. In this menu we cook once and eat the meal for 2 days so there is less cooking to do. The food is delicious, you can share it with your family even if they are not doing the cleanse with you. I have included the Chili Spiced Nuts and the Vibrant Green Hemp Energy Bars in the prep for the sample menu. Skip the snacks if you don t need them or buy one of the recommended store bought snacks. Hemp milk is easy to prepare and written into this menu but you can skip it and buy nut milk from the store. If making your own bone broth prepare it on Saturday. Prep on Sunday for Sample Menu Optional Bone broth, prepare on Saturday Soup Cream of Mushroom Soup Dressing Creamy Dill Hemp Dressing Vanilla Chia Pudding for Breakfast For Snacks (Optional) Chocolate Hemp Maca Energy Balls Additional Prep to get ahead for the week (Optional) Hemp Milk (recommended but optional) or Almond milk The cartons contain fillers that can be difficult on some systems and while we're cleansing it's nice to keep it pure and clean. Kitchari for Monday and Tuesday s lunch if you want to prepare ahead. Page 1 of 16

Saturday Prep Recipes (optional) Makes about 2 quarts Bone Broth (optional) 1-4 lb organic chicken or ask your butcher for 4 lbs necks and backs or use the left over bones from a roasted chicken 1 Tb apple cider vinegar 1 bay leaf 1 tsp thyme 3 garlic cloves whole or chopped 1 carrot, chopped 1 onion, chopped 2 stalks celery, chopped Put all ingredients into a soup pot Add water to cover the chicken by 3 Let sit for 20-30 minutes in the cool water. The acid helps make the nutrients in the bones more available. Cover and bring to a boil. Turn down to low so it is just simmering. Keep covered. (You can also make it in a crock pot) During the first hour of simmering, remove the impurities that float to the surface. A frothy/foamy layer will form and it can be easily scooped off with a big spoon. Throw this part away. Grass-fed and healthy animals will produce much less of this than conventional animals. Simmer on low for 3-6 hours. Add more water if necessary to keep the chicken covered. Strain cool, skim fat. Freeze or use within a few days Page 2 of 16

Sunday Prep Recipes Easy Cream of Mushroom Soup This is a rich satisfying soup with lots of protein and fat from the cashews. It is very simple to make. Be sure to soak your cashews ahead of time. 4 servings 1 cup cashews soaked for 4 hours or overnight 2 Tb coconut oil 2 cups cremini, porto bello or white mushrooms, stems trimmed, cut into quarters if small or coarsely chopped if large 1 large shallot, chopped 1 clove garlic, chopped 4 ½ cups broth, vegetable, chicken or water 1 tsp Celtic sea salt ½ tsp black pepper 1 tsp dried thyme Heat coconut oil in a medium soup pot. Sauté the mushrooms, shallot and garlic over medium-low heat for 5 minutes, until the liquid has come out of the mushrooms. Pour in the broth, salt, pepper and thyme. Simmer for 10 minutes Drain and rinse the cashews. Put into a blender. Pour half the soup into the blender with the cashews, leaving at least half the mushrooms in the pot. Blend until very smooth Pour back into to the soup. Mix to combine evenly. Alternately if you don t want your soup chunky, blend it all with the cashews. Taste for seasoning. Serve with a sprinkle of fresh thyme or a drizzle of truffle oil. (optional) Page 3 of 16

Makes 2 cups Creamy Dill & Hemp Seed Dressing 1 cup hemp seeds 1/2 cup water 1/2 cup olive oil 6 Tb lemon juice 1 Tb nutritional yeast 2 cloves garlic 4 drops stevia or 2 tsp raw honey 2 Tb wheat free tamari 1/4 tsp sea salt 1/4 tsp black pepper 1/2 cup fresh dill Place all ingredients except dill in a high-speed blender and blend until smooth. Add more water if you want it thinner. Add dill and blend until you see flakes of green. Do not over blend. You want to see the dill leaves. Page 4 of 16

Vanilla Chia Pudding 4 servings ¾ cup chia seeds 4 cups nut milk, almond or hemp 2 tsp vanilla extract 12 drops stevia or 2 Tb maple syrup Add nut milk, vanilla and maple syrup to the blender and blend. Put the chia seeds into a bowl and pour the nut milk mixture over them. Stir thoroughly with a whisk or a fork. Let rest for five minutes, and stir again. Ten minutes later, stir again. Refrigerate and let sit overnight or at least 2 hours. In the morning, give it a stir and check texture. If it s too thick, simply add more almond milk; I like my pudding thick, you can thin it out to the consistency you like. Check the sweetness. Add stevia for additional sweetness. Top with berries. Great for breakfast or snack. Page 5 of 16

Sunday Prep Recipes (Optional) Chocolate Hemp Maca Energy Balls 28 little balls These little balls are will fill you up and give you energy. The protein and fat in the walnuts and hemp balance out the sweetness from the dates. The magnesium in the cacao improves your mood and the maca gives you energy. This recipe can be made without the maca if you don t have it. ¼ cup walnuts ½ cup hemp seeds ¼ cup shredded coconut pinch of Celtic sea salt ½ cup chopped Medjool dates (6-8) 3 Tb raw cacao powder 2 Tb melted coconut oil 3 Tb maca powder ½ tsp vanilla ¼ cup hemp seeds or coconut In a food processor, process the walnuts, ½ cup hemp seeds, coconut and a pinch of sea salt until fine. Add the dates, cacao, coconut oil, maca and vanilla. Process until the mixture holds together well Scoop out a rounded teaspoon of the dough then roll in your palm to form a ball. Roll in hemp seeds or coconut. Repeat to use up all the dough. You will get about 28 little balls. Store in the refrigerator for up to a week or freeze for up to 2 month Page 6 of 16

Hemp Milk Hemp is a super food. Hemp seeds are high in protein including edestin. Edestin is considered by scientists to be the most easily digestible form of protein in the food chain. Hemp milk is bursting with Omega-6 and Omega-3, essential fatty acids that have anti-inflammatory benefits. It is easy on the digestive system. Hemp milk is the simplest nut milk to make because you don t have to strain it. Makes 3 cups 1 cup shelled hemp seeds 3 cups water Blend for 3 minutes in a Viatmix, 5 minutes in a regular blender. Pour into a glass jar. Refrigerate for up to 5 days. Makes 3 cups Almond Milk 1 cup raw almonds Water for soaking the nuts 3 cups filtered water 1/2 tsp vanilla (optional) Soak the almonds in a glass jar or stainless steel bowl in enough water to cover by 2 inches overnight or for at least 6 hours. Drain the water from the almonds and discard. Blend filtered water with almonds until well blended and almost smooth 3 minutes in a high speed blender Strain the blended almond mixture using a cheesecloth or nut milk bag Homemade raw almond milk will keep well in the refrigerator for three or four days. Beverages Page 7 of 16

White Chocolate Matcha Latte Adapted from Dawson Church This drink came about as a variation on the popular bulletproof coffee from Dave Asprey s Book the Bulletproof Diet. Drink this each morning to rev up your metabolism creating energy and a sharp, focused mind. 1 large serving 1 tsp Matcha Green Tea ½ Tb cacao butter or unrefined coconut oil 12 oz hot water stevia to taste (optional) ¼ cup nut milk, hemp, almond or coconut Heat the water. Place Matcha powder and cacao butter into a blender. Pour in the hot water and nut milk, blend until smooth and frothy. Add stevia to taste, enjoy Optional: ¼ tsp cinnamon ¼ tsp vanilla blend until smooth and frothy. Pour in nut milk. Enjoy Page 8 of 16

Breakfast Recipes Blueberry Coconut Green Smoothie 1 serving 2 Tb organic ground flax seeds 1/4 cup canned full fat coconut milk 1 Tb coconut oil 4-5 leaves of romaine or other leafy greens (3 cups) 2 stalks of celery 1 cup frozen wild or organic blueberries ½ -1 scoop vegan protein powder ¼ tsp cinnamon 12 ounces filtered water Place all ingredients into a blender Blend until smooth Add more water to get desired consistency Enjoy immediately Page 9 of 16

Day 1 Kitchari 4-6 servings 1/2 cup split yellow mung beans 1/2 cup white basmati rice 1Tb ghee or coconut oil 1 tsp black mustard seeds 1 tsp whole fennel seeds 1 Tb fresh ginger root, minced 2 tsp ground cumin 1 tsp turmeric ½ tsp ground coriander ¼ tsp ground black pepper ¼ tsp ground cloves 1 bay leaf 4 cups water ½ tsp Celtic sea salt 1 cup chopped cilantro Have all your ingredients ready before your begin. You want to work quickly so you don t burn the seeds and spices. Wash split yellow mung beans and rice together until water runs clear. In a small bowl, mix the mustard and fennel seed Measure the cumin, turmeric, coriander, black pepper and cloves and put into a separate bowl. Chop the ginger. Have the bay leaf on hand. Page 10 of 16

Heat ghee in large pot on medium-low add mustard seeds and fennel seeds. Sauté until you hear the seeds pop 1-2 minutes. Quickly add the spices and ginger. Stir. Immediately add the rice and beans so you don t burn the spices. Stir to coat the rice and beans with the spices. Add water and bay leaf. Bring to a boil Turn heat to low, cover pot and continue to cook until dal and rice become soft and porridge like (about 30-40 minutes) Add salt. Stir. Add cilantro just before serving *For weak digestion: soak beans overnight and then drain. Cook as directed. 2 servings 2 Tb extra virgin olive oil 2 garlic cloves minced 5 oz baby spinach Celtic sea salt & pepper Sautéed Spinach with Garlic Heat oil in a sauté pan on medium low Add garlic and salt. Sauté 2 minutes until garlic is softened but not brown Add spinach a few handfuls at a time, using tongs to stir while adding more. Season with salt & pepper. Keep stirring with tongs until spinach is just wilted. Serve. Page 11 of 16

Day 2 Recipes Pan Steamed Broccoli with Garlic 2 servings 1 head broccoli about 1 to 1 ½ lbs 1/3 cup water Pinch of sea salt 1 clove garlic finely minced 2 Tb extra virgin olive oil (optional for added flavor) Cut the florets into 1 pieces. Peel the stalk and cut in half crosswise an then into 1/8 sticks lengthwise. Heat a medium sauté pan, add water, salt and broccoli stems. Bring to a boil Add the broccoli florets. Cover, raise heat to medium and cook for 3-5 minutes until crisp tender. Add garlic simmer 1 minute Remove from the heat. Drizzle with 2 Tb extra virgin olive oil Serve Page 12 of 16

Energizing Kale Soup Gluten Free, Dairy Free, Vegan, Paleo 4-6 servings 1 Tb coconut oil 1 medium onion, chopped 1 cup diced celery 4 cloves garlic, chopped 5 cups broth vegetable, chicken or bone 2 tsp dried thyme 1 tsp dried rosemary ½-1 tsp Celtic sea salt to taste, use less if your stock has salt 2 red potatoes, diced into 1/2-inch cubes (about 1½ cups) 1 medium carrot, diced into 1/4-inch cubes (about 1 cup) 4 cups lightly packed kale, stems removed and finely chopped Fresh pepper Chop garlic and onions and let sit for 5 minutes to bring out their health benefits. Heat 1 tablespoon oil in a medium soup pot. Sauté onion and celery over medium heat for about 5 minutes stirring frequently. Add garlic and continue to sauté for another minute. Add broth, thyme, rosemary, salt and potatoes and bring to a boil on high heat. Once it comes to a boil, reduce heat to a simmer and cook for 5 minutes. Add carrots and cook until vegetables are tender, about 15 minutes. Add kale, and cook another 5 minutes until the kale is tender. Season with fresh pepper, taste to adjust salt. Page 13 of 16

Day 3 Recipes 4 servings French Roasted Winter Vegetables with White Beans 2 large yellow onions, peeled and cut into eighths 5 garlic cloves, peeled and minced 2 cups white turnips, rutabagas or Jerusalem artichokes peeled and cut into chunks 1 large sweet potato, peeled and cut into chunks 3 Tb olive oil, plus more for drizzling 1 Tb plus 1 teaspoon balsamic vinegar Celtic salt and pepper 2 tsp of Herbes de Provence 12 Brussels sprouts, trimmed and halved 1-15 ounce can cooked and drained white beans (great northern beans or cannellini beans) (optional) Heat oven to 400º. On a rimmed baking sheet or a roasting pan, toss turnips, sweet potatoes, onion and garlic, with olive oil, 1 tablespoon balsamic vinegar and Herbs de Provence. Season with salt and pepper. Roast, for 20 minutes. Add the Brussels sprouts. Toss. Roast until vegetables are golden brown and tender, another 15-20 minutes. Remove pan from oven and add the beans. Toss using a spatula. Put the pan back to the oven and roast until the beans are lightly browned about 5 minutes more. Toss vegetables with 1 teaspoon vinegar and drizzle with additional oil. Serve Page 14 of 16

Day 4 Recipes Buddha Bowl with Garlic Turmeric Cashew Cream 4 servings 2-3 Tb olive oil or melted coconut oil 4 cups of butternut squash, peeled and cut into ¾ inch cubes 1 tsp curry powder Celtic sea salt and pepper 1 head of broccoli, cut into florets (4 cups) 1 bunch kale, stems removed and roughly chopped 2 cups cooked quinoa optional Garlic Turmeric Cashew Cream 1/2 cup cashews, soaked at a minimum 4 hours or overnight* 2-3 small cloves of garlic 1 tablespoon nutritional yeast 1 teaspoon ground turmeric 2 tsp lemon juice 1/3 cup water (you may want less or more, so don t add it in all at once) Preheat the oven to 400ºF. Toss the butternut squash with the 1 tablespoon of oil, curry and a little salt and pepper and place a baking sheet and into the oven to roast. Roast for 15 minutes. The squash should be starting to get tender turn with a spatula. Continue roasting for another 15 minutes, or so until the squash is tender and nicely browned. While the butternut squash is roasting, steam the broccoli. Heat a saucepan fitted with a steamer. Add broccoli cover and steam 3-5 minutes until broccoli is bright green and tender but not soft. Set aside. If you don t have a steamer water sauté it in a sauté pan. Page 15 of 16

Alternately you could toss the broccoli with a little oil and add them to the baking sheet with the squash to roast. Next sauté the kale quickly in a pan on the stovetop over a mediumhigh. Heat a little drizzle of oil, you just want to soften it a bit, but not to overcook it. Just a minute or two to cook it down. To make the cashew cream sauce, drain and rinse the cashews. Add the cashews and all of the other ingredients starting with ¼ cup water to a high speed blender and process. Add enough water to make it smooth and creamy. Assemble your bowls. Start with a small bed of quinoa (if using), layer on the kale, then add the butternut squash and broccoli and drizzle the cashew cream over top. Day 5 Recipes All left overs no cooking required 2016 Ingrid DeHart www.eatwellenjoylife.com Page 16 of 16