INTO THE NEW YEAR 2014 NUTRIBLAST CLEANSE January 6-10, 2014 Our 2014 NutriBlast Cleanse will include a total of 3 daily NutriBlasts (two more substantial Blasts and one lighter Blast) plus the option of a soup OR a clean, whole foods meal in the evening. You choose what is right for you on that particular day depending on whether you need a little more substance or are going all liquid! NutriBlast Daily Cleanse Plan: Morning cleansing tea upon waking NutriBlast #1 NutriBlast #2 NutriBlast #3 Soup OR Clean Meal
DAY 1 Upon Waking GINGER OR APPLE CIDER TEA 1 cup hot water ¼ fresh ginger or 1 Tbsp apple cider vinegar Squeeze of a lemon 7am (or within 1 hour of waking) REVITALIZING NUTRIBLAST 1 cup kale ½ cup blueberries (fresh or frozen) ½ banana ¼ avocado 12 raw almonds 1 Tbsp chia seeds Handful of ice Almond milk to the max line and extract 11am (or 4 hours after previous Blast) BERRY-CITRUS-GINGER BLAST 1 cup spinach ½ orange 1 cup mixed berries Small ½ inch chunk fresh ginger Coconut water to MAX line ½ tsp turmeric (optional) 1
2pm (or 3 hours after previous Blast) LIVER CLEANSING NUTRIBLAST 1 cup baby kale 1/8 cup parsley ¼ small beet (scrubbed and quartered) 1 apple (core and seeds removed) ¼ lemon (peeled) ½ chunk of fresh ginger 1 Tbsp chia seeds Water to the max line and extract 6pm Soup or Clean Meal Recipe (or 4 hours after previous Blast) Choose one of the following soup OR clean meal recipes SOUP RECIPES Butternut Squash and Sage Broccoli and Arugula Tomato OR CLEAN MEAL RECIPES Green Goddess Gumbo Kale-Cabbage Slaw with Lentil Salad Roasted Sweet Potato and Kale Quinoa 2
DAY 2 Upon Waking GINGER OR APPLE CIDER TEA 1 cup hot water ¼ fresh ginger or 1 Tbsp apple cider vinegar Squeeze of a lemon 7am (or within 1 hour of waking) GROWING NUTRIBLAST 1 cup spinach ½ cup cucumber slices 1 pear (core and seeds removed) ½ lemon (peeled) 1 small orange (peeled) 10 raw almonds Coconut water to the max line and extract 11am (or 4 hours after previous Blast) TOMATO TODDIE 1 cup spinach 1 tomato 1 medium carrot ¼ cup fresh parsley ½ small beet ½ celery stick Water to MAX line 3
2pm (or 3 hours after previous Blast) POWER PUNCH BLAST 1 cup spinach 1 cup mixed berries ½ cup fresh or frozen cherries (pit removed) 12 raw almonds (soaked overnight) ½ small cucumber 2 Tbsp aloe vera gel (optional) Coconut water to the max line and extract 6pm Soup or Clean Meal Recipe (or 4 hours after previous Blast) Choose one of the following soup OR clean meal recipes SOUP RECIPES Butternut Squash and Sage Broccoli and Arugula Tomato OR CLEAN MEAL RECIPES Green Goddess Gumbo Kale-Cabbage Slaw with Lentil Salad Roasted Sweet Potato and Kale Quinoa 4
DAY 3 Upon Waking GINGER OR APPLE CIDER TEA 1 cup hot water ¼ fresh ginger or 1 Tbsp apple cider vinegar Squeeze of a lemon 7am (or within 1 hour of waking) HUNGER ATTACK ½ cup spinach ½ cup kale 2 broccoli florets ½ banana (peeled) ½ cup frozen pitted cherries ½ cup pineapple 1 Tbsp chia seeds 10 raw almonds Almond milk to the max line and extract 11am (or 4 hours after previous Blast) BERRY LEMON DETOX BLAST 1 cup spinach ½ cup mixed berries (organic) 2 Tbsp lemon juice ¼ cup pitted cherries ½ fresh ginger 1 tsp chia seeds Unsweetened vanilla almond milk to the max line 5
2pm (or 3 hours after previous Blast) HOLIDAY DETOX BLAST 1 cup spinach ½ cucumber ½ cup pineapple 1 apple (cored) Juice from ½ a lemon ¼ avocado 2 Tbsp almonds 3 ice cubes Water to the max line 6pm Soup or Clean Meal Recipe (or 4 hours after previous Blast) Choose one of the following soup OR clean meal recipes SOUP RECIPES Butternut Squash and Sage Broccoli and Arugula Tomato OR CLEAN MEAL RECIPES Green Goddess Gumbo Kale-Cabbage Slaw with Lentil Salad Roasted Sweet Potato and Kale Quinoa 6
DAY 4 Upon Waking GINGER OR APPLE CIDER TEA 1 cup hot water ¼ fresh ginger or 1 Tbsp apple cider vinegar Squeeze of a lemon 7am (or within 1 hour of waking) COCO-AVOCADO BLAST (ARE YOU READY FOR A HEALTHY TREAT?) 1 cup spinach ¼ avocado ½ cup mixed berries (strawberries and blueberries) 5 raw almonds ½ banana 1 Tbsp raw cacao powder (or cacao nibs) 3 Tbsp gluten-free rolled oats (optional) Unsweetened almond milk to MAX line 11am (or 4 hours after previous Blast) APPLE CINNAMON DETOX BLAST 1 cup baby kale 1 apple (cored) ¼ tsp cinnamon Juice of 1 lemon 1 stalk celery 1/8 cup fresh parsley 1 Tbsp chia seeds 3 ice cubes Water to the max line 7
2pm (or 3 hours after previous Blast) LIVER AND COLON TONIC 1 cup baby kale ½ banana ¾ cup pineapple ¼ small beet 1 Tbsp chia seeds Coconut water to the max line 6pm Soup or Clean Meal Recipe (or 4 hours after previous Blast) Choose one of the following soup OR clean meal recipes SOUP RECIPES Butternut Squash and Sage Broccoli and Arugula Tomato OR CLEAN MEAL RECIPES Green Goddess Gumbo Kale-Cabbage Slaw with Lentil Salad Roasted Sweet Potato and Kale Quinoa 8
DAY 5 Upon Waking GINGER OR APPLE CIDER TEA 1 cup hot water ¼ fresh ginger or 1 Tbsp apple cider vinegar Squeeze of a lemon 7am (or within 1 hour of waking) BLUEBERRY BLISS 1 cup spinach 3 broccoli florets ½ cup blueberries 10 almonds 1 Tbsp chia seeds ½ cup coconut water Water to the max line 11am (or 4 hours after previous Blast) TROPICAL RELIEF ½ cup spinach 1 banana 1 stalk celery ¼ small cucumber ½ cup pineapple ¼ cup fresh parsley ½ fresh ginger Coconut water to the Max line 9
2pm (or 3 hours after previous Blast) WINTER WARRIOR 1 cup spinach ¼ avocado 1 pear ½ banana ½ cup cooked cubed sweet potato Dash of cinnamon (to taste) Unsweetened vanilla almond milk to the max line 6pm Soup or Clean Meal Recipe (or 4 hours after previous Blast) Choose one of the following soup OR clean meal recipes SOUP RECIPES Butternut Squash and Sage Broccoli and Arugula Tomato OR CLEAN MEAL RECIPES Green Goddess Gumbo Kale-Cabbage Slaw with Lentil Salad Roasted Sweet Potato and Kale Quinoa 10
SOUP RECIPES Butternut Squash and Sage Soup Makes 2-4 servings Ingredients: 1 Tbsp cold pressed, virgin coconut oil 1 large onion, chopped 2 Butternut squashes, peeled, seeded and cut into 1 chunks 2 Tbsp chopped fresh sage 4 cups low sodium vegetable broth Pepper to taste Directions: In a large pot, heat oil over medium heat. Add onion and cook until translucent, about 8 10 minutes. Add squash chunks; cook 5 more minutes Add chopped sage and vegetable broth; bring to a boil, reduce heat to medium low and cook until squash is very tender, about 30 minutes. Allow mixture to COOL. Place in small batches in the NutriBullet and puree until smooth. Season with pepper. 11
Broccoli and Arugula Soup Makes 2 servings Ingredients: ½ Tbsp olive oil 1 clove garlic, slice thin ½ yellow onion, diced 1 head broccoli, cut into small florets 2½ cups water ¼ tsp fresh ground black pepper Dash of salt to taste ¾ cup arugula (may sub watercress) Directions: Heat oil in a medium non stick pan over medium heat Add garlic and onion; sauté until fragrant Add broccoli and cook until bright green, about 4 minutes Add water, salt and pepper, and bring to a boil Reduce the heat and cover. Cook for 5 minutes or until broccoli is just tender Allow soup to COOL Pour in batches into the NutriBullet and puree with the arugula until smooth Serve with a splash of lemon 12
Tomato Soup Makes 2 servings Ingredients: 4 cups or 2 cans organic plum tomatoes 1 cup water or vegetable broth 1 onion 5 cloves garlic 2 medium sweet potatoes, peeled and chopped 1 to 2 handfuls of cashews Salt and pepper to taste Directions: Place tomatoes and water/broth in a pot and bring to a boil, adding onion, sweet potato and garlic as they heat Once the mixture boils, reduce heat to simmer for 10 15 minutes until potatoes are cooked through Remove mixture from heat and allow to cool for 10 15 minutes. Add cooked mixture and cashews to NutriBullet and puree with Extractor Blade until smooth. 13
CLEAN MEAL RECIPES Green Goddess Gumbo Makes 8 servings Ingredients: 3 ribs celery 2 medium carrots 1 medium yellow onion 1 medium green bell pepper, seeds and ribs removed 2 cloves garlic 1 Tbsp virgin, cold pressed coconut oil 4 cups no salt added vegetable broth 1 can (20oz) peeled whole tomatoes, crushed 1 bunch collard greens, chopped 1 bunch mustard greens, chopped (Optional) 1 can (15oz) kidney beans, rinsed and drained 1 bunch spinach, chopped 1 small head green cabbage, chopped 1 pkg fresh or frozen okra, chopped 1 bunch flat leaf parsley, finely chopped 2 Tbsp dried parsley 2 bay leaves 1 Tbsp dried oregano 1 tsp dried thyme 1 tsp salt 1 tsp freshly ground black pepper ¼ tsp cayenne pepper (Optional) 2 cups uncooked long grain brown rice 4 green onions, trimmed and chopped Directions: Place the cut celery, carrots, onion, bell pepper, and garlic in the NutriBullet. Working in batches, pulse to chop the vegetables, but do not puree. Heat oil in large pot over medium high heat. Add the onion mixture and sauté for 10 minutes until tender, stirring occasionally. Add vegetable broth, tomatoes (with juice), collards, mustard greens, optional beans, spinach, cabbage, okra, parsley, bay leaves, oregano, thyme, salt, black and cayenne pepper. Reduce heat to medium low, cover and cook for 20 to 30 minutes, stirring occasionally. Remove and discard bay leaves. If using rice, prepare according to package directions. Serve the gumbo over the rice if using (or eat gumbo as is!) and top with green onions. 14
Kale Cabbage Slaw with Lentil Salad Makes 2 meal size servings or 4 side salad servings Ingredients: ½ Tbsp extra virgin olive oil 1 Tbsp Dijon mustard 1 tsp apple cider vinegar Sea salt and black pepper 3 cups mixed shredded kale and red cabbage 1 carrot, peeled and julienned ¼ cup fresh parsley leaves 2 Tbsp diced red onion 2 Tbsp sunflower seeds 2 Tbsp pepitas (pumpkin seeds) 2 Tbsp hemp seeds 1 cup cooked lentils Directions: In a small bowl, whisk olive oil, mustard, and apple cider vinegar. Season with salt and pepper. In another bowl, combine kale, cabbage, carrot, parsley, and red onion with sunflower, pumpkin, and hemp seeds. Drizzle with dressing and toss to coat. Add ½ cup cooked lentils (perserving) for more protein/fiber. Lentils are easier to digest than beans. 15
Roasted Sweet Potato and Kale Quinoa Makes 4 servings Ingredients: 2 medium sweet potatoes 1 cup uncooked quinoa 2 cups filtered water 1 bay leaf 1 Tbsp olive oil 3 cups chopped kale, ribs removed 2 garlic cloves, minced 1 tsp paprika Salt and pepper to taste Directions: Preheat oven to 400 degrees. Pierce each sweet potato several times with a fork and place on a baking sheet. Bake for about 45 minutes until tender. While sweet potato is in the oven, boil 2 cups of water and a bay leaf. Add dry quinoa and stir. Simmer on low and cover for about 15 minutes until water is absorbed. In a separate large pan, heat the chopped kale, oil, and garlic on low heat for about 10 minutes til tender. Add spices to taste. Once potatoes are cooked, set aside to cool, then chop into small cubes. Toss the sweet potatoes and quinoa into the kale mixture and serve warm. 16
BLAST RECIPES ONLY SHOPPING LIST Fruits Blueberries 1 cup (organic) Banana 4 Avocado 1 Orange 2 Mixed berries 2½ cups Apple 3 Pear 2 Pineapple 2¼ cups Frozen pitted cherries 1¼ cup Boosts Fresh ginger 1 medium root Apple cider vinegar (Bragg s or another raw version) Small jar (enough for 5 Tbsp) Lemons 5 Chia seeds 7 Tbsp Raw almonds 1 cup total ( soaked overnight is preferred) Veggies Kale 4½ cups (may wish to use more per Blast if desired!) Spinach 10 cups (may wish to use more per Blast if desired!) Parsley ¾ cup (fresh) Beetroot 1 small Cucumber 2 Sweet potato 1 small Tomato 1 Carrot 1 Celery 2 sticks Broccoli florets 5 Liquid Purified water Coconut water 5½ cans Unsweetened almond milk (may use vanilla flavored if desired) 5 cups Ice 3 handfuls Optional Turmeric (powdered) ½ tsp Gluten free rolled oats 3 Tbsp Aloe Vera (edible) 2 Tbsp Raw cacao (powder or nibs) 1 Tbsp Cinnamon 2½ tsp