28-DAY REVITALIZE RECIPE GUIDE 1
TABLE OF CONTENTS TONICS... 4 LEMON WATER ELIXIR... 4 CRANBERRY CLEANSER... 5 BLACK BEAUTY DETOX DRINK... 5 WEIGHT LOSS ELIXIR... 5 TURMERIC CLEANSER... 5 NOURISHING BLOOD TONIC... 6 SLEEPY-TIME TONIC... 6 LIVER CLEANSER... 6 JUICES... 7 BABY DETOX JUICE... 7 GREEN LOVE JUICE... 7 CARROT BLISS JUICE... 7 CLEANSE JUICE... 8 IRON BOOST JUICE... 8 LIVER LOVE JUICE... 8 SKINNY GREEN JUICE... 9 NON-DAIRY MILKS... 9 ALMOND MILK... 9 SUNFLOWER SEED MILK... 10 SMOOTHIES... 10 SPRING CLEANING SMOOTHIE... 10 BERRY LOVE SMOOTHIE... 11 GREEN MAGIC SMOOTHIE... 11 GRAPEFRUIT GINGER SMOOTHIE... 11 KALE BFF SMOOTHIE... 11 SMOOTHIE BOWLS... 12 ACAI BOWL... 12 GREEN SMOOTHIE BOWL... 12 CHOCOLATE GREEN BOWL... 13 BREAKFASTS... 13 APPLE CINNAMON CHIA PUDDING... 13 LUNCH... 14 2
CURRIED SUNFLOWER-PÂTÉ-STUFFED COLLARD WRAPS... 14 CHOPPED VEGGIE SALAD W/ CREAMY AVOCADO DRESSING... 15 CREAMY AVOCADO DRESSING... 15 MIXED GREENS DANDELION SALAD W/ GRAPEFRUIT DRESSING... 16 GRAPEFRUIT DRESSING... 16 LEMON MASSAGED KALE SALAD... 16 HERBED ZUCCHINI AND CARROT SALAD... 17 DINNER... 18 ROASTED SWEET POTATO... 18 ROASTED ASPARAGUS W/ MIXED GREENS AND RED CABBAGE W/ LEMON GINGER SWEET POTATOES... 18 LEMON GINGER SWEET POTATOES... 18 ROASTED ASPARAGUS W/ MIXED GREENS AND RED CABBAGE... 19 BRAISED GREEN BEANS W/ GARLIC CAULIFLOWER RICE... 20 BRAISED GREEN BEANS... 20 GARLIC CAULIFLOWER RICE... 20 ROASTED SPRING ROOT VEGETABLES W/ MIXED GREENS SALAD, AND ROASTED SWEET POTATOES... 21 ROASTED SWEET POTATOES... 21 ROASTED SPRING ROOT VEGETABLES... 22 ROASTED BRUSSEL SPROUTS... 22 SPRING GREEN PEAS W/ ONIONS AND MINT, MIXED GREENS SALAD, AND SWEET POTATO FRIES... 23 SWEET POTATO FRIES... 23 SPRING GREEN PEAS WITH ONIONS AND MINT... 23 RAW SOUPS... 24 GREEN HEALTH RAW SOUP... 24 CREAMY CARROT RAW SOUP... 25 BEET BEAUTY RAW SOUP... 25 WARM SOUPS... 26 POTASSIUM VEGETABLE BROTH... 26 BROCCOLI DETOX SOUP... 27 CARROT GINGER MISO SOUP... 27 BONE BROTH SOUP... 28 CREAMY ONION SOUP... 29 DRESSINGS... 30 TAHINI DRESSING... 30 3
LEMON GARLIC DILL DRESSING... 30 EASY VINAIGRETTE DRESSING... 31 DIPS... 31 DELICIOUS DETOX PESTO... 31 GARLIC BASIL PEA DIP... 32 GARLIC GINGER KALE CHIPS... 32 DATE WITH SUNFLOWER BUTTER... 33 AVOCADO WITH SEA SALT... 33 PROTEIN BALLS... 34 RAW ENERGY PROTEIN BALLS... 34 SUNFLOWER HEALTH PROTEIN BALLS... 34 BEAUTY PROTEIN BALLS... 35 DESSERTS... 36 RAW CACAO PUDDING... 36 BERRY SORBET... 36 STRAWBERRIES W/ COCONUT... 37 CULTURED FOODS... 37 COCONUT YOGURT... 37 CULTURED GINGER CARROTS... 38 All tonic recipes make 1 serving. TONICS LEMON WATER ELIXIR 1 cup room-temperature water Juice from 1 lemon 1 tablespoon raw apple cider vinegar 1 teaspoon raw honey, maple syrup, or stevia to taste (optional) Dash sea salt 4
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, omitting the apple cider vinegar (or use only ½ teaspoon of ACV) for at least three days, and then reintroducing it. If the reactions continue upon reintroduction, continue to drink only the lemon water. CRANBERRY CLEANSER 2 tablespoons cranberry juice concentrate 1 cup room-temperature water Juice from 1 lemon Dash of cinnamon 1 teaspoon of raw honey, maple syrup, or stevia to taste (optional) NOTE: If you cannot find cranberry concentrate, you can use fresh pomegranate juice instead. BLACK BEAUTY DETOX DRINK 1 cup room-temperature water Juice from 1 lemon ½ to 1 teaspoon activated charcoal 1 teaspoon raw honey, maple syrup, or stevia to taste (optional) WEIGHT LOSS ELIXIR 1/2 cup room-temperature water 1/2 cup coconut water 1 tablespoon chia seeds Juice from 1 lemon TURMERIC CLEANSER 1 cup room-temperature water or coconut water 1-inch piece fresh turmeric (or 2 teaspoons powdered turmeric) 5
1-inch piece of ginger (or 1 tablespoon powdered ginger) Juice from 1 lemon Dash cayenne pepper Juice the turmeric, ginger, and lemon. Add the mixture to coconut water or water. Add a dash of cayenne pepper. Stir. NOURISHING BLOOD TONIC 1 cup room-temperature water or coconut water 1 teaspoon raw apple cider vinegar Juice from 1 lemon 1 tablespoon blackstrap molasses Dash of ginger Dash to 1/8 teaspoon cayenne pepper SLEEPY-TIME TONIC 1/2 cup coconut milk 1/2 teaspoon turmeric 1/2 teaspoon ginger powder Dash to 1/8 teaspoon black pepper LIVER CLEANSER 1 cup room-temperature water 1 teaspoon cold-pressed olive oil Juice from 1 lemon Dash of cayenne 6
JUICES All juice recipes make 1-2 servings. For each recipe, juice all of the ingredients through a juicer. BABY DETOX JUICE 1 handful spinach 1 cucumber 5 celery stalks 1 green apple Juice from 1 lemon Dash of cayenne pepper GREEN LOVE JUICE 6 kale leaves 1 handful mixed greens 1 cucumber 1 handful parsley Juice from 1 lemon 1-inch piece of ginger CARROT BLISS JUICE 4 carrots 2 cucumbers Juice from 1 lemon Dash of turmeric 7
CLEANSE JUICE 6 kale leaves ½ cup basil 2 cucumbers Juice from 1 lemon 1 lime, juiced Dash of cayenne pepper IRON BOOST JUICE 1 handful spinach 5 stalks celery 1 beet 1 teaspoon chlorella (optional) 1 handful parsley 2 carrots 1-inch fresh turmeric OR ¼ teaspoon turmeric powder Juice from 1 lemon Dash of cayenne pepper LIVER LOVE JUICE 1 grapefruit 5 stalks celery 1 cucumber 1-inch piece of ginger Juice from 1 lemon ⅛ teaspoon cayenne pepper 8
SKINNY GREEN JUICE 2 apples 2 cucumbers 1 handful kale 4 celery stalks ½ cup mint leaves 2 lemons, juiced 1-inch piece of ginger NON-DAIRY MILKS ALMOND MILK Makes 4+ cups 1 cup raw almonds, soaked for 8 hours 4 cups water Liquid sweetener to taste (optional) Drain the soaked almonds and add them to your high-speed blender. Add 4 cups of fresh water and blend for one to two minutes until the almonds are ground down. Slowly pour your almond milk into a nut milk bag over a large bowl. As the bag fills up, squeeze the bag so that the milk flows through the bag and into the bowl. The almond pulp should be left inside the bag. TIP: You can repeat the process up to three times with the same almond pulp. Sweeten your milk if desired. Pour your milk into a glass jar and place it in the coldest part of the refrigerator. The milk should last four to five days before spoiling. 9
SUNFLOWER SEED MILK Makes 4+ cups 1 cup raw sunflower seeds, soaked for 8 hours 4 cups water Liquid sweetener to taste (optional) Drain your soaked sunflower seeds and place them in a high-speed blender. Add 4 cups of fresh water. Blend for one to two 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. TIP: You can repeat the process up to three times with the same sunflower seed pulp. Sweeten your milk if desired. Pour your milk into a mason or glass jar and place it in the coldest part of the refrigerator. The milk should last four to five days before spoiling. SMOOTHIES Each smoothie recipe makes 1-2 servings. For each, add all the ingredients to a high-speed blender and blend until smooth. You can choose to substitute the dairy-free milk for water if desired. You can also choose to sweeten any of the smoothie recipes with stevia or 1 teaspoon raw honey. SPRING CLEANING SMOOTHIE 1 ½ cups dairy-free milk ½ cup pea or broccoli sprouts ¼ teaspoon ginger powder 1 handful mixed greens 1 apple 3 kale leaves 10
½ lemon, juiced Dash of cayenne pepper BERRY LOVE SMOOTHIE 1 ½ cups dairy-free milk 1 cup berries ½ avocado 1 handful mixed greens 2 kale leaves 1 tablespoon raw cacao GREEN MAGIC SMOOTHIE 1 ½ cups dairy-free milk 2 handfuls spinach 1/2 cup fresh or frozen raspberries ½ avocado Dash of cinnamon GRAPEFRUIT GINGER SMOOTHIE 1 ½ cups dairy-free milk ½ medium grapefruit, peel removed ½ avocado 1 large handful kale or spinach 1-inch fresh ginger OR ¼ teaspoon ginger powder KALE BFF SMOOTHIE 1 ½ cups dairy-free milk 2 cups kale 11
1 cup frozen berries ½ avocado 1 teaspoon flax seeds 1 teaspoon raw cacao Dash of cinnamon SMOOTHIE BOWLS Each smoothie bowl recipe makes 1 serving. For each, mix all ingredients in a high-speed blender and serve in a bowl. ACAI BOWL 4 tablespoons of Acai powder 1 handful of mixed greens 1/2 cup coconut milk 1/3 cup frozen blueberries 1 tablespoon Camu Camu (optional) 1/8 teaspoon cinnamon Dash of sea salt 1/8 teaspoon turmeric powder 1 scoop plant-based protein (optional) Top with two tablespoons of chia seeds. GREEN SMOOTHIE BOWL ⅓ cucumber ¼ apple ½ avocado 12
1 handful spinach 1 cup coconut water 1 scoop plant-based protein (optional) ¼ teaspoon ginger powder Top with 2 tablespoons sunflower or pumpkin seeds and a dash of cinnamon. CHOCOLATE GREEN BOWL ½ cup unsweetened dairy-free milk 1 frozen banana 1 handful spinach ½ cup berries 1 ½ tablespoon raw cacao Top with 2 tablespoons chia seeds and shredded coconut, and a dash of cinnamon. BREAKFASTS APPLE CINNAMON CHIA PUDDING Makes 2 servings 2 cups unsweetened dairy-free milk ½ teaspoon vanilla extract 1 tablespoon sweetener (optional) ⅔ cup chia seeds 1 apple, chopped 1 teaspoon cinnamon 13
Add milk to a serving bowl and mix in vanilla and sweetener (optional). Stir well and add chia seeds. Mix this well and allow the mixture to sit for 10 to 15 minutes. When the pudding is thick, top with chopped apple and cinnamon. LUNCH CURRIED SUNFLOWER-PÂTÉ-STUFFED COLLARD WRAPS Makes 4 servings 2 cups raw sunflower seeds, soaked overnight and drained 2 teaspoons curry powder 1 garlic clove ½-inch piece of ginger ⅔ cup water Juice from 1 lemon 1 teaspoon sea salt 1 teaspoon pepper ½ cup shredded carrot 1 large celery rib, minced ¼ cup raisins Add sunflower seeds, curry powder, garlic, ginger, water, lemon juice, sea salt, and pepper to a high-speed blender. Blend until smooth. Remove from the blender and add to a mixing bowl. Add shredded carrot, chopped celery, and raisins. Mix well and let it set in the refrigerator for at least 30 minutes before serving. 14
Wash and dry one large collard green leaf. Take a knife and slice the middle vein so the leaf can be easily rolled up. Add a few tablespoons of pâté to the leaf. Top with sprouts, avocado, and cucumber slices if desired. Roll into a wrap and enjoy. CHOPPED VEGGIE SALAD W/ CREAMY AVOCADO DRESSING Makes 4 servings 4 cups red cabbage, thinly sliced 1 large cucumber, peeled and diced 1 large celery rib, chopped 1 large apple, chopped Creamy Avocado Dressing (see recipe below) ¼ cup pumpkin seeds Add the cabbage, cucumber, celery, and apple to a large bowl. Coat with the Creamy Avocado Dressing. Mix well. Top with pumpkin seeds. CREAMY AVOCADO DRESSING 2 large avocado 1 garlic clove Juice from ½ lemon ¼ cup extra-virgin olive oil Sea salt and pepper 1 to 2 tablespoons of water (to thin out the dressing, if needed) Add the avocado, garlic, lemon juice, olive oil, sea salt, and pepper to a food processor or blender. Blend well. Add water if needed to thin it out. Serve immediately with your salad. 15
MIXED GREENS DANDELION SALAD W/ GRAPEFRUIT DRESSING Makes 4 servings 8 cups mixed greens ½ bunch dandelion greens, thinly sliced 6 radishes, sliced Grapefruit Dressing (see recipe below) 1 avocado, sliced Add mixed greens, dandelion greens, and radishes to a large salad bowl. Mix well. Coat the salad with Grapefruit Dressing. Top with avocado slices and serve. GRAPEFRUIT DRESSING 1 large grapefruit, juiced ¼ cup extra-virgin olive oil 1 teaspoon honey Sea salt and pepper Add the grapefruit juice to a small bowl with the olive oil, honey, sea salt, and pepper. Mix well with a fork. Serve with your green salad. LEMON MASSAGED KALE SALAD Makes 4 servings 1 bunch of kale, thinly sliced ½ bunch parsley Juice from 1 lemon 16
1 garlic clove, minced 1 avocado, sliced 2 tablespoons extra-virgin olive oil Sea salt and pepper 2 tablespoons pumpkin seeds Add all ingredients except seeds to a large bowl. Use your bare hands to massage the salad together until the kale is soft and wilted. It should turn a dark green color. Top with seeds and enjoy. HERBED ZUCCHINI AND CARROT SALAD Makes 4 servings 2 large zucchini, spiralized (use a vegetable peeler if you don t have a spiralizer) 1 large carrot, shredded 2 tablespoons extra-virgin olive oil 1 garlic clove, minced 1 teaspoon dill 5 leaves of mint, torn ½ lemon, juiced Sea salt and pepper 1 avocado, sliced Add all ingredients except avocado to a large bowl. Mix thoroughly. Top with sliced avocado. 17
DINNER ROASTED SWEET POTATO Makes 1 serving 1 medium sweet potato 1 teaspoon coconut oil Sea salt and pepper Preheat your oven to 400 F/205 C. Scrub each potato with a scrub brush to remove the dirt from all the cracks, then dry thoroughly. Line your baking sheet with aluminum foil. Poke your sweet potato with a fork 3 to 4 times to allow for even cooking. Place the sweet potato on the baking sheet and roast for 30 to 45 minutes. The amount of time needed to roast your sweet potatoes all the way through depends on the size of the potato. You will know your sweet potato is done when you can take a butter knife and slide it through the center without resistance. Once your sweet potato is done, slice it lengthwise down the center. Top with coconut oil, sea salt, and pepper. ROASTED ASPARAGUS W/ MIXED GREENS AND RED CABBAGE W/ LEMON GINGER SWEET POTATOES Makes 4 servings Cooking tip: Roasted sweet potatoes take 30 to 45 minutes to cook, so always cook them first. LEMON GINGER SWEET POTATOES 4 medium sweet potatoes 1 lemon, sliced in half 18
Dash of powdered ginger 4 teaspoons coconut oil Sea salt and pepper Preheat your oven to 400 F/205 C. Scrub each potato with a scrub brush to remove the dirt from all the cracks, then dry thoroughly. Line your baking sheet with aluminum foil. Poke your sweet potato with a fork 3 to 4 times to allow for even cooking. Place the sweet potato on the baking sheet and roast for 30 to 45 minutes. The amount of time needed to roast your sweet potatoes all the way through depends on the size of the potato. You will know your sweet potato is done when you can take a butter knife and slide it through the center without resistance. Once your sweet potato is done, slice it lengthwise down the center. Top with a squeeze of lemon, powdered ginger, coconut oil, sea salt, and pepper. ROASTED ASPARAGUS W/ MIXED GREENS AND RED CABBAGE 1 pound/1/2kg fresh asparagus 1 teaspoon coconut oil Sea salt and pepper 4 cups mixed salad greens 1 cup red cabbage, thinly sliced Preheat your oven to 400 F/205 C. Take a handful of asparagus in one hand with all the asparagus facing the same direction. Chop off 1 to 2 inches from the woody stems and throw away. Rinse the remaining amount in cold water, then dry with a paper towel. Place your asparagus on a roasting pan. Massage with coconut oil, sea salt, and pepper. Bake for 10 minutes and check for tenderness. Thicker asparagus may need an additional 2 to 5 minutes to roast. When done, remove from the oven and serve with mixed greens and thinly sliced red cabbage. 19
BRAISED GREEN BEANS W/ GARLIC CAULIFLOWER RICE Makes 4 servings For today s meal, you can choose a raw or warm soup to accompany your green beans and cauliflower rice. BRAISED GREEN BEANS 1 tablespoon coconut oil 1 small onion, chopped 1 pound/1/2kg fresh green beans 2 garlic cloves, minced ⅔ cup vegetable broth Warm a large sauté pan over medium-high heat. Add 1 tablespoon of coconut oil. When the pan is hot, add chopped onion. Sauté 2 to 3 minutes, then add your green beans, garlic, and vegetable broth. Cover the pan with a lid and steam the green beans for about 5 minutes. Then, remove the lid and sauté until most of the broth has evaporated. Serve over Cauliflower Rice. GARLIC CAULIFLOWER RICE 1 large head of cauliflower 2 tablespoons of coconut oil 2 garlic cloves, minced Sea salt and pepper 2 tablespoons chia seeds 2 tablespoons sunflower seeds 20
Take the cauliflower and break it up into manageable pieces. Wash them thoroughly. Next, add the cauliflower to a food processor and pulse until it becomes the size of rice granules. If you don t have a food processor, use a box grater to make smaller pieces. Add coconut oil to a hot pan. When the oil is melted, add the cauliflower rice and sauté for about 3 minutes. Next, add the garlic and sauté for an additional 3 to 5 minutes. Season with sea salt and pepper. Remove from heat and mix with chia and sunflower seeds. Serve under Braised Green Beans. ROASTED SPRING ROOT VEGETABLES W/ MIXED GREENS SALAD, AND ROASTED SWEET POTATOES Makes 4 servings Cooking tip: Roasted sweet potatoes take 30 to 45 minutes to cook, so always cook them first. ROASTED SWEET POTATOES 2 medium sweet potatoes Sea salt and pepper Preheat your oven to 400 F/205 C. Scrub each potato with a scrub brush to remove the dirt from all the cracks, then dry thoroughly. Line your baking sheet with aluminum foil. Poke your sweet potato with a fork 3 to 4 times to allow for even cooking. Place the sweet potato on the baking sheet and roast for 30 to 45 minutes. The amount of time needed to roast your sweet potatoes all the way through depends on the size of the potato. You will know your sweet potato is done when you can take a butter knife and slide it through the center without resistance. 21
ROASTED SPRING ROOT VEGETABLES 4 large carrots, roughly chopped 2 large beets, peeled and roughly chopped 2 tablespoons coconut oil 1 teaspoon thyme Sea salt and pepper Preheat the oven to 425 F/220 C. Add your carrots and beets to a large baking sheet and massage with coconut oil. Sprinkle your root vegetables with thyme, sea salt, and pepper. Roast for 20 to 25 minutes until tender. Serve with ½ sweet potato and a mixed green salad and dressing of your choice. Simply use 2 cups of mixed greens, and you may choose a dressing from the Recipe Guide. ROASTED BRUSSEL SPROUTS Makes 4 servings Today s meal can be served with your choice of a raw or warm soup. 1 pound/1/2kg brussel sprouts 1 small onion, sliced 2 tablespoons coconut oil 1 teaspoon garlic powder Sea salt and pepper Preheat your oven to 425 F/220 C. Remove any brown or yellow outer leaves from your brussel sprouts, then slice in half. Add your brussel sprouts and sliced onion to a large bowl and massage with coconut oil, garlic powder, sea salt, and pepper. 22
Add the contents of your bowl to a large baking sheet and roast for about 30 minutes until the outer edges are brown. SPRING GREEN PEAS W/ ONIONS AND MINT, MIXED GREENS SALAD, AND SWEET POTATO FRIES Makes 4 servings Today s meal can be served with your choice of a raw or warm soup. Cooking Tip: Prepare the sweet potato fries first. Once the fries are in the oven, begin making the peas. SWEET POTATO FRIES 4 medium sweet potatoes, sliced lengthwise into French fries 2 tablespoons of coconut oil 1 teaspoon cinnamon Sea salt and pepper Preheat the oven to 450 F/230 C. Add the sliced sweet potatoes to a large bowl with coconut oil, cinnamon, sea salt, and pepper. Mix well and add to a large baking sheet. Bake for about 20 minutes. SPRING GREEN PEAS WITH ONIONS AND MINT 1 tablespoon coconut oil 2 cups fresh OR frozen peas 2 scallions 23
8 mint leaves, torn Sea salt and pepper Add coconut oil to a hot pan. When the oil is melted, add your peas and scallions. Sauté for 2 to 3 minutes until the peas are warm. Remove from heat and add torn mint leaves, sea salt, and pepper. Serve with sweet potato fries, your choice of raw or warm soup, and a mixed greens salad and dressing of your choice. Simply use 2 cups of mixed greens, and you may choose a dressing from the Recipe Guide. RAW SOUPS GREEN HEALTH RAW SOUP Makes 2 servings 1 cup water ½ cup dairy-free milk 1 handful spinach 2 celery stalks 1 avocado 2 carrots, chopped ½ lemon, juiced 1 teaspoon sea salt 3 tablespoons sunflower seeds 2 tablespoons parsley, chopped Dash of cayenne pepper 24
Add water, milk, spinach, celery, avocado, carrots, lemon juice, and salt to a high-speed blender. Mix well. Pour immediately into a bowl and top with 3 tablespoons seeds, 2 tablespoons chopped parsley, and a dash of cayenne pepper. CREAMY CARROT RAW SOUP Makes 2 servings ¾ cup water 2 carrots, chopped 3 tablespoons tahini 1 teaspoon sea salt ½ teaspoon ginger powder ½ teaspoon cinnamon powder ½ avocado, sliced Dash of cumin 1 teaspoon chopped basil Add water or coconut water, carrots, tahini, sea salt, ginger powder, and cinnamon to a high- speed blender. Mix well. Pour immediately into a bowl and top with sliced avocado, a dash of cumin, and chopped basil. BEET BEAUTY RAW SOUP Makes 2 servings 1 cup water 1 avocado 1 small beet 2 carrots, chopped ½ teaspoon ginger powder 25
1 teaspoon sea salt 1 tablespoon raw apple cider vinegar 3 tablespoons pumpkin seeds 1 tablespoon chopped parsley Dash of cayenne pepper Add water, avocado, beet, carrots, ginger powder, sea salt, and apple cider vinegar to a high-speed blender. Mix well. Pour immediately into a bowl and top with seeds, cayenne pepper, and parsley. WARM SOUPS POTASSIUM VEGETABLE BROTH Makes 4 servings ½ onion, chopped 4 celery sticks, chopped 4 carrots, washed and unpeeled ½ bunch kale, chopped ¼ bunch parsley, chopped 8 cups of water 1 teaspoon sea salt 2 1-inch slices ginger root Add onion, celery, carrots, kale, and parsley to a soup pot. Cover the vegetables with water and place the lid on the pot. Bring to a boil. Once the pot comes to a rolling boil, turn down the flame and simmer for one hour. Finally, add the ginger slices. Continue simmering with the lid on for 30 minutes. Strain the vegetables into a large pot and save the broth. 26
BROCCOLI DETOX SOUP Makes 2 servings 1 tablespoon coconut oil 1 bunch of broccoli, chopped (including the stems) 1 cup spinach 1 large carrot, chopped 1 onion, chopped 2 garlic cloves, chopped 2 cups water OR vegetable broth Sea salt to taste 1 tablespoon chia seeds 1 tablespoon coconut milk Add a tablespoon of coconut oil to a large pot over a high flame. Next, add broccoli, spinach, carrot, onion, and garlic to the pot and stir for about three minutes. Cover with water OR vegetable broth and add sea salt to taste. Simmer the vegetables for about 5 minutes until the vegetables are cooked, but not too soft. Add the soup in batches to a high-speed blender and blend until smooth. Add the soup to serving bowls. Top with chia seeds and coconut milk. CARROT GINGER MISO SOUP Makes 4 servings 1 pound/1/2 kg carrots, roughly chopped 1 large onion, roughly chopped 6 garlic cloves 27
1 tablespoon coconut oil 1-inch fresh ginger, chopped 2 cups water OR vegetable broth 2 tablespoons white miso 1 scallion, chopped Preheat your oven to 400 F/205 C. Add the carrots, onion, and garlic cloves to a baking sheet and massage with coconut oil. Bake for about 20 to 25 minutes until the carrots are tender. Add the roasted vegetables and ginger to a large soup pot and cover with water OR vegetable broth. Bring the pot to a boil. Then blend the soup using an immersion blender OR blend it in batches using a high-speed blender. Finally, mix in the miso until the soup is smooth. Serve in soup bowls topped with scallion. BONE BROTH SOUP 3-5 pounds/1-2kg of soup bones* Water (enough to cover the bones) 1 tablespoon raw apple cider vinegar *Ask your local butcher shop for soup bones. Soup bones are usually very cheap, if not free! 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. After about 24 hours, strain the stock into glass or 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. Keeps in the fridge for a few days, or for four to six months in the freezer. 28
If you would like to make a vegetable soup, add a quart of your stock to a pot with your favorite vegetables. You can add tomatoes, celery, carrots, leeks, sweet potatoes, 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. Add sea salt and pepper to taste. Top with fresh herbs like parsley, basil, dill, oregano, rosemary, etc. CREAMY ONION SOUP Makes 4 servings 1 tablespoon extra-virgin olive oil 1 small onion, chopped 1 large garlic clove, chopped 1 medium head cauliflower, chopped 2 cups vegetable broth 1 15-ounce can coconut milk Sea salt and black pepper In a large soup pot, add the olive oil on medium-low. Add the chopped onion and garlic. Sauté for 8 to 10 minutes until the onions are soft and sweet. Add the chopped cauliflower, vegetable broth, and coconut milk. Cover and bring the soup to a boil. When the soup is boiling, turn down the flame and allow it to simmer until the cauliflower is soft. Turn off the heat. Use an immersion blender OR ladle the soup into a blender and blend in batches until smooth. Add salt and pepper to taste and serve immediately. 29
DRESSINGS TAHINI DRESSING Makes 4 servings ⅓ cup tahini Juice from 1 lemon ⅓ cup water 1 garlic clove, minced Sea salt and pepper Mix the ingredients together with a fork, or shake together in a mason/glass jar. LEMON GARLIC DILL DRESSING Makes 4 servings 4 lemons, juiced ½ cup extra-virgin olive oil 1 teaspoon dill 2 garlic cloves, minced Sea salt and pepper Mix the ingredients together with a fork, or shake together in a mason/glass jar. 30
EASY VINAIGRETTE DRESSING Makes 4 servings ⅓ cup raw apple cider vinegar ⅓ cup extra-virgin olive oil Juice from 1 lemon 1 teaspoon basil (or any dried herb of your choice) Sea salt and pepper Mix the ingredients together with a fork, or shake together in a mason/glass jar. DIPS DELICIOUS DETOX PESTO Makes 4 servings 1 cup cilantro ½ cup parsley ½ cup mint ½ cup pumpkin seeds 1 garlic clove Juice from 1 lemon 1/4 cup extra-virgin olive oil Sea salt and pepper to taste 31
Combine the cilantro, parsley, mint, pumpkin seeds, and garlic in a food processor or highspeed blender. Pulse and process the mixture until it is finely chopped. Add the lemon juice and slowly add extra-virgin olive oil in a steady drizzle. Process until mixture becomes a smooth, light paste. Add enough olive oil to keep it moist and spreadable. Season with sea salt and mix well. Cover tightly and chill in the refrigerator for at least one hour to allow the flavors to mix. 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. GARLIC BASIL PEA DIP 2 cups fresh or frozen green peas, shelled 2 tablespoons tahini 2 tablespoons extra-virgin olive oil 1 small garlic clove (optional) 1/4 cup basil leaves 1 teaspoon sea salt Dash of cayenne Place all your ingredients in a food processor or high-speed blender. Blend until smooth. Taste and adjust seasonings accordingly. SNACKS GARLIC GINGER KALE CHIPS Makes 2 servings 1 bunch of kale 1 heaping tablespoon coconut oil 32
1 teaspoon garlic powder 1 teaspoon ginger powder ½ teaspoon sea salt 1 tablespoon sesame seeds (optional) Preheat your oven to 350 F/180 C. Wash and dry your kale. Strip the kale leaves from the stem and tear the leaves into a bowl. Add coconut oil, garlic powder, ginger powder, sea salt, and sesame seeds. Mix well and place on a baking sheet. Bake for 10 to 12 minutes until crisp. DATE WITH SUNFLOWER BUTTER Makes 1 serving 1 date ½ teaspoon sunflower butter Split the date in half, lengthwise. Spoon in sunflower butter and enjoy. AVOCADO WITH SEA SALT Makes 1 serving ½ avocado Dash of garlic powder Dash of sea salt Split the avocado in half. Sprinkle with garlic powder and sea salt. 33
PROTEIN BALLS RAW ENERGY PROTEIN BALLS Makes 10 balls 2 cups pumpkin seeds, soaked for 12 hours, then drained and rinsed 2 cups dates, soaked for 1 hour, then rinsed ½ teaspoon cinnamon ¼ cup water Dusting of raw cacao Divide the ingredients into two batches when placing them in your high-speed blender. This will avoid your high-speed blender shutting down during the mixing process. Pulse the ingredients for two minutes, then blend on high speed when well mixed. Once the ingredients are well-blended, roll each batch into bite-sized balls. Next, dust each ball with raw cacao. Add balls to a tray and put in the refrigerator to form for 30 minutes. Then, enjoy or store in the refrigerator for up to 1 week. SUNFLOWER HEALTH PROTEIN BALLS Makes 10 balls 1 cup sunflower seeds, soaked for 12 hours, then drained and rinsed 1 cup dates, soaked for 1 hour, then rinsed ¼ cup water 2 tablespoons raw cacao Dash of sea salt 34
Blend all the ingredients using a high-speed blender. Pulse for one minute, then mix on high until well-blended. Once the ingredients are blended, remove from the blender to a bowl and begin forming them into bite-sized balls. Add balls to a tray and put in the refrigerator to form for 30 minutes. Then, enjoy or store in the refrigerator for up to 1 week. BEAUTY PROTEIN BALLS Makes 6 balls 1/4 cup golden raisins 1/4 cup currants 4 small Medjool dates, soaked for 1 hour, then rinsed 1 teaspoon lemon peel 1/4 cup pumpkin seeds, soaked for 12 hours, then rinsed Dash of cinnamon 1 tablespoon protein powder (optional) Pour ingredients into a food processor. Process for about 2 minutes until well-combined. Roll into 1-inch thick balls. Add balls to a tray and put into the refrigerator to form for 30 minutes then enjoy or store in the refrigerator for up to 1 week. 35
DESSERTS RAW CACAO PUDDING Makes 2 servings 2 bananas 1 avocado 4 tablespoons raw cacao powder 1 teaspoon vanilla Add the ingredients to a food processor or blender. Once blended, add mixture to a serving bowl, cover, and chill in the refrigerator for at least 30 minutes. Enjoy as is, or topped with berries. BERRY SORBET Makes 2 servings 2 cups frozen mixed berries 1-inch piece of ginger 2 tablespoons honey 1 tablespoon cinnamon 1 teaspoon nutmeg 1 teaspoon vanilla Add all the ingredients to a high-speed blender. Blend until mixed well. Serve immediately. 36
STRAWBERRIES W/ COCONUT Makes 2 servings 2 cups fresh strawberries 2 tablespoons unsweetened shredded coconut 1 teaspoon honey (optional) Remove the green stems from the strawberries. Add them to a bowl with shredded coconut and honey (optional). CULTURED FOODS COCONUT YOGURT Makes 2 servings (Adapted from nomnompaleo.com) 1 15-ounce can coconut milk (BPA-free can) 1 probiotic capsule (at least 50 billion) Refrigerate the coconut milk can for about an hour 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. To incubate the yogurt, 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 105 to 110 F/40 to 44 C. Incubate your yogurt for up to 24 hours. 37
CULTURED GINGER CARROTS Makes 4 servings (Source: culturesforhealth.com) This recipe works well as a side dish or added to a salad. 4 cups carrots, coarsely grated 1 tablespoon ginger root, freshly grated 1 tablespoon sea salt In a medium bowl, mix carrots, ginger, and sea salt. Knead with clean hands until there is enough liquid to cover. Transfer the mixture to a glass jar. Press to submerge completely underneath the liquid. If necessary, add a bit of water to completely cover the mixture or use a fermentation weight to keep the vegetables under the liquid. Cover the jar with a tight lid, airlock lid, or coffee filter secured with a rubber band. Culture at room temperature until desired flavor and texture are achieved. If using a tight lid, burp daily to release excess pressure. Once the carrots are finished, put a tight lid on the jar and move to cold storage. The flavor will continue to develop as it ages. 38