Post on 28-May-2020
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Welcome to The Spring Summer Home Cleanse
“If you restore balance in your own self, you will be contributing immensely to the
healing of the world.” Deepak Chopra
This cleanse is an opportunity to slow down your intake of inflammatory and
hard to digest foods. You give your organs and glands a rest, so they release
toxins and get revitalized.
As you eat delicious nourishing, fresh foods you’ll increase your energy,
boost your brain power, uplift your mood and shed excess weight.
Spring or summer is the best time to do this cleanse. You can do it for 3, 5
or 7 days, whatever works best for you.
The foods are light and fresh with an emphasis on juices, smoothies, salads,
vegetable dishes and soups. The delicious fresh ingredients will satisfy you.
This program is the result of 10 years experience running seasonal cleanses
with hundreds of people.
Every ingredient has a purpose. Every recipe is designed to revitalize your
organs and improve your health. You’ll feel leaner, lighter and more
energized.
Cleansing also allows you to release emotional toxins; anger, anxiety,
frustration. As you let go, notice you are gathering new thoughts, new
beliefs and a greater feeling of peace and joy.
Enjoy this process every bit of the way.
LET’S GET STARTED!
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Mind and Spirit Daily Processes In this cleanse I recommend 3 transformational processes that go a long way toward improving your health and happiness. I have chosen the easiest ones with the most amount of impact. Taking the time to do these simple processes will improve your energy and your chemistry. Yes, your chemistry. As you shift from stress to relaxation your digestion
improves, your hormones rebalance, and you get healthier. I encourage you to do these 3 processes this week. They only take a few minutes.
1. Morning Mantras to Start Your Day On A High Vibration
Morning is a sacred time. It’s when we choose how we want the rest of the day to go.
Starting the day in a state of love and appreciation gets the momentum going on a high
vibration. I recommend repeating these Morning Mantras first thing in the morning. It
will help you clear mental blocks, release resistance and set yourself up for a fantastic
day. You’ll notice you’re happier and healthier throughout the day. Click HERE.
2. Before Eating Breathing Process Doing 10-30 seconds of deep breathing before each meal relaxes your nervous system,
turns on your digestion and boosts your metabolism. A few seconds of deep breathing
before eating transforms your brain chemistry and creates a deep sense of calm and
well-being. Notice what happens to your appetite and your relationship to the food you
eat as you practice this simple act of awareness.
• Sit comfortably with your feet on the floor; relax your face and your jaw. Close your eyes (if possible) and mouth.
• Breathe in slowly through your nose to a count of 5 (1-2-3-4-5) filling your lungs ¾ full & pushing out your belly.
• Hold to the count of 5.
• Breathe out to the count of 8 (1-2-3-4-5-6-7-8) pulling your belly back toward
your spine. • Repeat 5-10 times.
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3. Alternate Nostril Breathing - Evening Do 3-5 minute of alternate nostril breathing before bed. This is powerful process
practice I recommend doing in the evening to help you sleep better. By practicing a few
rounds of alternate nostril breathing for a few minutes each day, you can restore
imbalances in your brain – improve sleep – calm your emotional state – boost your
thinking and calm your nervous system. How impressive is that!
Position for Fingers
1. Sit up comfortably with a straight spine. Position your fingers like photo.
2. Close your right nostril with your right thumb and inhale through the left
nostril to the slow count of 8. Pause for a second.
3. Close the left nostril with your right ring finger, while you remove your thumb
from your right nostril and exhale through the right nostril to the count of
eight.
4. Inhale through the right nostril to the count of eight. Pause. Close the right
nostril with your right thumb, open the left nostril and exhale to the count of
eight.
5. This is one round. Start by doing 4 or 5 rounds. You can build up to doing this
for 5 or 10 minutes each day.
Note: Don’t do alternate nostril breathing if you have a cold or if your nasal passages
are blocked--don’t force.
Click here for 12 benefits of Alternate Nostril Breathing
This may seem like a lot, but the TRANSFORMATIONAL PROCESSES
only take a few minutes each. These are the 3 processes I would
love for you to do this week. You will feel more connected to
yourself and more peaceful. Hopefully you like them so much you
will continue on even after the cleanse.
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General Guidelines
Drink Plenty of Water Drink ½ your ideal body weight in ounces of water each day, starting with 8-12 ounces
when you wake up. This is very important to flush your lymphatic system and support
immunity.
Drink 12 ounces of water 15-30 minutes before each meal. Water before a meal allows your body to produce more digestive acids and enzyme,
improving digestion.
Choose Any Recipe You don’t have to follow the program exactly. You can enjoy any of the recipes any time of
day. For example, you can have soup for breakfast, smoothie for lunch and salad for dinner, it’s up to you. Have your green juice first thing on an empty stomach. Use only the foods
listed in the shopping list.
Make Lunch the Largest Meal According to Ayurveda, lunch is the most important meal of the day because it is when your digestive fire, agni, is the strongest. Therefore, you should have your largest meal and
your heaviest foods at lunchtime.
Add Fish for Paleo You may include 4-6 ounces steamed, grilled, canned, baked, or broiled wild fish with lunch and/or dinner if you follow a paleo diet or need additional protein.
Choose Organic I highly suggest buying organic during this cleanse. Here is a list of the vegetables that
must be organic. While cleansing you want the least amount of toxins coming in.
Snack If Necessary It is important to pay attention to your hunger even when doing a cleanse. The goal is to
lighten the load and consume less food this week. But it is important to listen to your body
and eat if you are hungry. You don’t want to feel weak. Stay hydrated to keep your energy levels up. Listen to your body, if you need a snack, have it and enjoy it.
Green juice is the best snack, but you can enjoy chia pudding or raw or steamed vegetables with Life Enhancing Cilantro Pesto or any of the dressings. You can have a smoothie for
snack but don’t have more than 2 smoothies a day. The Golden Milk Sleep Tonic is the perfect evening snack before bed.
Eat a Light Dinner Before 7 PM Eating a light dinner of before 7pm promotes the relaxation of your digestive system. You
will be able to take advantage of the natural detoxification process that occurs overnight. If you do this, you will discover you sleep better, have more energy in the morning and you
will probably lose more weight.
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Menu Schedule and Recipes
Do your best to slow down and take time to notice the way your food looks, smells
and tastes. Savor and appreciate your eating experience. Remember to chew! Eat
slowly, eat a little, rest, wait to gauge hunger. Eat more if necessary. Take a
minute to get present with the Before Eating Breathing Process.
Upon Awakening - Juice Recipes Celery juice
Detox Juice
Liver Builder Juice
Breakfast Recipes Dandelion Detox Smoothie
Blueberry Breakfast Smoothie
Cherry Green Smoothie
Lunch Recipes Salads Detox Salad with Carrot Ginger Dressing Spinach Salad with Strawberries
Watercress Avocado Salad
Cooked Vegetable Recipes Coconut Curried Broccoli, Carrots and Cabbage Asian Cauliflower Fried Rice Sautéed Baby Kale with Carrots
Dinner Recipes - Soup Broccoli Sweet Pea Soup
Anti-Inflammatory Ginger Turmeric Carrot Soup
Green Goddess Soup
Snacks Raspberry Lemon Chia Pudding
Life Enhancing Cilantro Pesto
Golden Milk Sleep Tonic
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Juice
Recipes
Note: With all juices, except the celery juice, you can
make a double recipe every other day and store in a glass jar.
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Celery Juice
DRINK 8 OUNCES IN THE MORNING BEFORE BREAKFAST
2 servings, 16 ounces
1 head of celery, stalks separated
• Rinse the celery and run it through a juicer.
• Drink immediately.
• Alternatively, you can chop the celery and blend it in a high-speed blender
until smooth. Strain and drink immediately.
HEALING FOOD NOTE: Celery juice is one of the most powerful healing juices
available. It detoxes your liver and heals your gut. The
medical medium Anthony Williams says drinking
fresh celery juice every morning on an empty stomach
can transform your health and digestion in as little as
one week. I recommend starting with 8 ounces. Read
full article here. If you find it too strong use half
celery, half cucumber. Celery juice has significant anti-
inflammatory properties and is highly alkaline.
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Detox Juice
DRINK IN THE MORNING BEFORE BREAKFAST
1 serving
3 large kale leaves
5 dandelion green leaves (optional)
3 stalks celery, with leaves
1 handful parsley
3 romaine or spinach leaves
1-inch piece fresh ginger, peeled
½ green apple, cored & quartered
1 small or ½ large cucumber, peel if not organic
½ lemon, peel if not organic
• Wash and juice all ingredients.
• If you don't have a juicer, blend everything and put it through a nut milk bag
or cheesecloth to extract the juice. Add 1 cup of water while you are blending
and peel the lemon and cucumber first.
HEALING FOOD NOTE: Drinking the Detox Juice is a great way to get a
daily cleanse and nutrient boost. This juice
flushes and boosts the health of your liver and
provides an optimal healing environment inside
your body. This juice slashes inflammation,
supports the kidneys, bones, and liver and is pure
medicine for the GI tract.
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Liver Builder Juice 1 serving
1 beet (medium size)
6 celery stalks
1 grapefruit peeled
1 inch piece of ginger
• Add all ingredients to vegetable juicer. Gently stir juice.
HEALING FOOD NOTE: Liver Builder both flushes and boosts the health of your liver and
your gallbladder. The liver must metabolize all of the toxins your
body is exposed to, so we must support it throughout this cleanse.
The gallbladder collects and concentrates bile to help you digest
fats. We must cleanse the bile ducts and support the gallbladder in
doing its job properly. Look at this drink as your protection against
fatty liver and gallstones.
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Smoothie Recipes
Note:
Choose one or two smoothies and repeat throughout the week
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Dandelion Detox Smoothie
2 servings
2 cups dandelion greens, coarsely chopped (kale or spinach can be used if
dandelion isn’t available)
1 cup cilantro or parsley, coarsely chopped
1 organic Granny Smith apple, cored and roughly chopped
½ medium avocado
1 organic cucumber, seeds removed unless you get seedless
1 1/2 cups filtered water
2 tablespoons lemon juice
2 scoops collagen, hemp, whey or vegan protein powder (optional)
• Put all ingredients in a high-speed blender and blend until smooth. Enjoy!
HEALING FOOD NOTE: Dandelion greens have been used
as a liver tonic and diuretic for
years. They have a higher amount
of calcium and iron than most other
greens. On top of that they’re
loaded with fiber, vitamins and
antioxidants. Adding in fresh
cilantro doubles the detoxification
properties. Green apples provide
sweetness and pectin, a soluble
fiber that helps you remove waste.
Cucumber increases the alkalinity.
The avocado boosts the protein
level and the fat makes you feel
satisfied.
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Blueberry Breakfast Smoothie
2 servings
16 ounces water or unsweetened almond milk (makes it creamier)
1 ½ cups frozen blueberries
1 green (unripe) banana
1/2 small beet, peel if not organic
2 large handfuls kale (de-stemmed), spinach or romaine
2 teaspoons virgin coconut oil
¼ teaspoon organic vanilla (optional)
2 full servings of hemp, collagen, whey or vegan protein powder
• Blend all ingredients until smooth. Add more water if you want it thinner.
HEALING FOOD NOTE:
This perfect smoothie contains protein, fat, fiber,
and carbohydrates that will keep your
metabolism humming and keep blood sugar
balanced. There is a green banana instead of a
ripe banana to provide you with resistant starch,
a type of starch that won’t spike your blood
sugar. It also feeds the good bacteria, inhibiting
the growth of bad bacteria which helps you
absorb more minerals. The addition of beets
helps thin the bile and cleanse the liver. Your
liver is key for maintaining proper hormonal
balance.
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Cherry Green Smoothie
2 servings
1 pear, or apple cut in chunks, peel if not organic
1 cup fresh or frozen cherries
2 cups coconut water or plain filtered water
2 cups spinach, romaine or kale leaves
1/2 small avocado
2 servings hemp, collagen, whey or vegan protein powder
A few drops of stevia, if desired
• Blend all ingredients together until smooth and creamy.
• This is a thick smoothie, add more water if necessary.
• Enjoy!
HEALING FOOD NOTE:
Cherries are the antioxidants and
lymphatic movers of spring and
summer. The Gut Associated
Lymphatic Tissue (GALT) on the
outside of the gut wall is cleansed by
the consumption of seasonal berries
and cherries. Avocados add amazing
creaminess to a smoothie. They also
boost absorption of vitamin A, C and
K from the fruits and vegetables.
Avocados are high in fiber and provide
all 18 essential amino acids necessary
for the body to form a complete
protein.
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Salad Recipes
Instead of making one of the salad recipes, prepare
a mixed green salad with a variety of the
organic vegetables on the shopping list.
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Detox Salad with Carrot Ginger Dressing
2-4 servings
2 cups finely chopped kale leaves
1 1/2 cups finely chopped broccoli florets
1 1/2 cups finely chopped red cabbage
1 cup julienned or shredded carrots
1 cup roughly chopped fresh cilantro leaves
1/2 cup toasted chopped almonds
1/4 cup thinly sliced scallions
1 avocado, peeled pitted and diced
Carrot Ginger Dressing
Paleo Option: Mix in or top with a can of salmon or sardines.
• Chop the kale, broccoli, red cabbage separately in a food processor, pulsing
until chopped. Or you can chop them by hand.
• Put all ingredients together in a large bowl, and toss to combine. Dress only
the amount you are going to eat. Serve immediately.
Note: If you are not going to serve the entire salad in one meal, the salad can be
mixed without the dressing and refrigerated in a sealed container for up to 2 days.
Refrigerate the dressing separately in a sealed container.
HEALING FOOD NOTE:
The cruciferous vegetables in this salad help boost your
mitochondria production. Mitochondria are the energy
factories of your cells. They are responsible for
creating 90% of the energy needed to sustain life and
support optimal organ health. Feeding your
mitochondria regularly provides a lot of love to your
organs that work so hard for you. They return the
favor by providing vibrant energy.
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Spinach Salad with Strawberries
2 servings
2 large handfuls of baby lettuce
2 large handfuls of spinach
4 radishes thinly sliced
1/2 cucumber, diced
1/4 cup fresh mint, chopped
6-8 strawberries sliced
1/4 cup chopped almonds
• In a large bowl, mix the lettuce, spinach, cucumber, radishes and mint with
the dressing of choice.
• Top with strawberries and almonds.
• Put onto a plate and season with fresh pepper.
• Pairs well with Easy Lemon Dijon Dressing or simply mix with olive oil, lemon
juice and Celtic sea salt.
Paleo option: Add 4-6 ounces fresh or canned wild salmon.
HEALING FOOD NOTE:
Spinach provides iron, while the
vitamin C in strawberries help you to
absorb that iron. Arugula (rocket) is
high in sulfur, a beautifying mineral
that cleanses the liver and skin.
Radishes and cucumber are high in
silica, which supports the hair, skin and
nails! Mint will calm, cool, and soothe
an overworked digestive system. The
almonds contain healthy fats to keep
you satisfied and fill your body with
energy boosting minerals and protein.
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Watercress Avocado Salad
2 servings
4 cups organic watercress* 1 organic Granny Smith apple, peel if not organic
Easy Lemon Dijon Dressing 1 avocado, cut into chunks
Fresh pepper Hemp seeds (optional)
• Cut watercress into large bite size pieces. • Grate the apple, using the big holes on a box grater.
• Put 4 tablespoons Easy Lemon Dijon Dressing into a large bowl • Add the apples to the bowl with the dressing, mix well.
• Add in the watercress and toss to combine evenly. • Cut the avocado into 1-inch pieces and fold gently into the salad. • Top with fresh pepper.
• Sprinkle with hemp seeds for additional protein.
*Substitute arugula or baby lettuce if you can’t find arugula.
HEALING FOOD NOTE:
Watercress is a nutrient dense
food with more iron than spinach,
more calcium than milk, and more
vitamin C than oranges. It has a
spicy tang to it, much like arugula,
and can be used in salads and
soups. This easy-to-make salad
combines slightly bitter watercress
with the sweetness of apple and
creaminess of avocado, giving it
the perfect balance of
deliciousness.
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Easy Lemon Dijon Dressing Makes 1 cup
1 clove garlic, coarsely chopped
3 tablespoons fresh squeezed lemon juice
2 tablespoons Dijon mustard
3 tablespoons apple cider vinegar
1/2 teaspoon Celtic sea salt
1/4 teaspoon pepper
2 tablespoons chopped fresh parsley or your favorite fresh herb (optional)
3/4 cup extra virgin olive oil
• Add all ingredients into a blender except for olive oil. Blend for about 10
seconds.
• While the blender is running, pour the olive oil in slowly to emulsify. By
doing this the dressing won’t separate in the refrigerator. Alternately put
everything in a blender and blend until creamy, 20 seconds.
• Store in a covered container in the refrigerator for up to a week.
• Return to room temperature when using to liquefy the oil.
HEALING FOOD NOTE:
This is a super healthy dressing. It contains heart-
healthy olive oil, lemon juice and apple cider vinegar
to neutralize acidic toxins while detoxifying the liver.
Celtic sea salt provides necessary trace minerals, and
parsley boosts immunity.
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Avocado Herb Dressing
Makes ¾ cup
½ cup avocado, packed, about 1 medium avocado
1 small garlic clove, chopped
3 tablespoons fresh lemon or lime juice
2 tablespoons extra virgin olive oil
½ cup parsley, cilantro or basil
½ teaspoon Celtic sea salt
4-6 tablespoons water for desired consistency
• Put all ingredients in a blender starting with 4 tablespoons water.
• Blend until smooth, add more water to get desired consistency.
• Taste to adjust salt.
• Store in a jar in the fridge. Keeps for about 5 days.
HEALING FOOD NOTE:
This dressing has antioxidant benefits of Vitamin E
from avocado, and the bacteria and virus-fighting
power of garlic. Choose any herbs you like. Parsley
supports healthy kidney function and is anti-
inflammatory. Cilantro helps detoxify heavy metals.
Basil helps combat pathogens.
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Carrot Ginger Dressing
Makes 3/4 cup
1 cup carrots, peeled and roughly chopped
3 tablespoons rice vinegar
2 tablespoons avocado oil or olive oil
1 tablespoon fresh ginger, coarsely chopped
1 tablespoon white miso or coconut aminos
1/2 teaspoon toasted sesame oil
2-4 tablespoons water
¼ teaspoon Celtic sea salt
Pinch black pepper, to taste
• Add all ingredients to a blender or food processor, and blend until completely
smooth.
• Adjust salt and pepper to taste.
• Serve immediately or store in a sealed container for up to 1 week.
HEALING FOOD NOTE
Carrots contain a variety of nutrients and antioxidants,
along with vitamin C, that boost your immune system. The beta carotene that gives carrots their orange color will
brighten your skin and make it glow. Ginger is loaded with antioxidants and improves digestion. Miso is rich in essential
minerals and a good source of various B vitamins, vitamins E, K and folic acid. As a fermented food, miso provides the
gut with beneficial bacteria that help you to stay healthy, vibrant and happy.
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Cooked Vegetable
Recipes
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Coconut Curried Broccoli Carrots and Cabbage 4 servings
1 tablespoon coconut oil 1 medium onion, thinly sliced
3 cloves garlic, minced 1-inch piece ginger, peeled and minced
2 teaspoons curry powder 1 large broccoli crown, cut into florets (about 4 cups)
1 cup carrots, cut into half moons ½ cup water
¼–½ teaspoon Celtic sea salt (depending on if your curry powder has salt) 2 cups cabbage, very thinly sliced (kale is also good here) 1 ¼ cups canned whole coconut milk
• Heat the coconut oil in a large sauté pan on medium heat.
• When the pan is hot add the onions and cook, stirring until they’re soft, about 8 minutes.
• Add the garlic and ginger, cook for another minute, until fragrant. • Add curry and stir.
• Add broccoli, carrots, water and ¼ teaspoon sea salt. Cook, covered, for 2-3 minutes, until the broccoli is bright green and most of the water is absorbed,
stirring occasionally. • Add the cabbage and coconut milk, turn up the heat until it begins to boil.
• Turn down to a simmer to cook for another 3-4 minutes, until the vegetables are tender.
• Taste to adjust salt. Serve warm. Store left over in the refrigerator for 1 day.
HEALING FOOD NOTE:
Sulfur-rich veggies, like broccoli and cabbage, help your body produce
glutathione which is called the 'mother of all antioxidants' due to its essential role in
cellular health. They help boost your mitochondria production. Our mitochondria play a vital role in producing the energy
we need to live and breathe, as well as heal, detoxify, and strengthen our
immunity. The fat in the coconut milk helps your body assimilate the nutrients.
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Asian Cauliflower Fried Rice 4 servings One medium head cauliflower, about 2 pounds, (5 cups riced)
2 tablespoons coconut oil or avocado oil
1 cup chopped scallions, light and green parts separated
¼ teaspoon red pepper flakes
¼ teaspoon Celtic sea salt
3 garlic cloves, minced
1 tablespoon fresh ginger, minced
1 cup carrots, chopped into small cubes (or frozen peas and carrots)
1 ¼ cups frozen peas (or 2¼ cups frozen peas and carrots)
2-3 tablespoons gluten free tamari or coconut aminos
1 teaspoon Asian toasted sesame oil
Sesame seeds for garnish (optional)
• Put the cauliflower in a food processor and pulse until you get rice size pieces.
Put into a bowl. Alternatively, grate on the large holes of box or hand-held
grater. Set aside. Or buy cauliflower already riced.
• Heat oil in a large sauté pan over medium-low heat.
• Add the light scallions, red pepper flakes, salt, garlic, ginger and cook, stirring
often, until softened but not browned, 1 to 2 minutes.
• Add carrots (fresh). Cook on medium heat stirring often, for about 3 minutes.
• Add the cauliflower. Sauté on medium-high 3 minutes while stirring until
cauliflower is no longer raw. Don’t let it get too soft.
• Rinse the frozen peas (and frozen carrots) under hot water to defrost. Add to the
cauliflower mixture and continue cooking until the cauliflower “rice” is tender-
crisp and the peas are warmed through, 1-2 minutes.
• Stir in the soy sauce 1 teaspoon sesame oil and dark green scallions.
• Taste and adjust seasoning. Store left overs for 1 day in the refrigerator.
HEALING FOOD NOTE
Cauliflower is a cruciferous vegetable that is
naturally high in fiber and B-vitamins. It provides
antioxidants and phytonutrients that support
detoxification. It also contains fiber to enhance
weight loss and digestion and choline that is
essential for learning and memory.
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Sautéed Baby Kale with Carrots
2 servings
1 tablespoon olive oil or avocado oil
2 cups carrots, sliced into half moons
Celtic Sea Salt to taste
2 cloves garlic, thinly sliced
One 5 ounce container baby kale
¼ teaspoon lemon (optional)
• Heat a large sauté pan on medium low heat. Add oil.
• Once the oil is hot, add carrots. Sprinkle with Celtic sea salt.
• Sauté on medium-low for 3-4 minutes, stirring occasionally, until the carrots
begin get a little brown and slightly tender.
• Add garlic, sauté 1 minute until fragrant.
• Add kale, turn up to medium, sauté stirring frequently about 2-4 minutes or
until the kale is tender. The amount of time will depend on how tender the
kale leaves are. Taste to see if it is done to your liking.
• Sprinkle with lemon. Serve warm or at room temperature.
HEALING FOOD NOTE
Kale is one of the most nutrient-dense foods
on the planet. This dish provides more than
100% of the daily minimum of immune-
supporting vitamin C and over 200% of
vitamin A, good for skin and brain health. Kale
also supplies energy-supporting B vitamins
and some plant-based omega-3 fatty acids
and plant protein.
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Soup
Recipes
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Broccoli and Sweet Pea Soup
4 servings
1 tablespoon olive oil, avocado oil or ghee
1 large shallot, chopped, about ½ cup
1 cup celery, chopped
3 cloves garlic, chopped
¼- ½ teaspoon Celtic sea salt
5 cups broccoli crowns (about 1 large head), cut into chunks
3-4 cups vegetable or chicken broth
1 ½ cups frozen or fresh peas (I like to use petite peas)
2 cups fresh spinach, firmly packed
¼ cup tablespoons fresh dill
Fresh pepper
2 tablespoons lemon juice for serving (adds brightness)
Sprouts for garnish (optional)
• Heat oil or ghee in a soup pot. Add shallots and celery. Sauté on medium 3
minutes until they begin to soften. Don’t let them brown.
• Add garlic. Sprinkle with salt. Sauté 1 minute.
• Add broccoli and stock. Use just enough stock to barely cover the broccoli.
• Bring to a boil, turn down and simmer 5 minutes.
• Rinse peas, if using frozen. Add to the soup and let simmer 3 minutes.
• Add spinach, simmer 2 minutes more until spinach is wilted.
• Pour soup into the blender, add dill and blend until smooth and creamy. Add
more broth if you want your soup thinner.
• Taste to adjust salt, stir in a little pepper.
• Stir in lemon juice just before serving.
• Garnish with sprouts.
HEALING FOOD NOTE:
Peas are high in protein and fiber. The B vitamins keep your liver
functioning optimally and balance your hormones. Broccoli
improves digestion, lowers cholesterol, detoxifies the body and
maximizes vitamin and mineral bioavailability.
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Anti-Inflammatory Ginger & Turmeric Carrot Soup
4 servings
1 tablespoon ghee or coconut oil
1 large onion, chopped
3 garlic cloves, chopped
1 tablespoon grated ginger (about 2" piece)
1 tablespoon turmeric powder
½ teaspoon Celtic sea salt
¼ teaspoon black pepper
1 cup chopped fennel
3 cups chopped carrots
1 cup chopped butternut squash (or more carrots)
4 cups vegetable or chicken broth
1 (13.5 oz) can coconut milk, simple or full fat
Lemon juice to taste
• Heat the oil in a large soup pot. Add onions and sauté 2 minutes until they
begin to soften.
• Add the garlic and ginger, sauté 1 minute until fragrant.
• Add turmeric, salt, and pepper, sauté for another minute.
• Add fennel, carrots, and squash. Stir to coat with the turmeric.
• Add broth and coconut milk. Bring the mixture to a boil, cover and turn
down to simmer for 20 minutes, until vegetables are soft.
• Once the soup is cooked, add it to a blender and blend until creamy. You
could also use an immersion blender. Taste and adjust seasonings.
• Serve with a squeeze of lemon.
HEALING FOOD NOTE:
This beautiful soup is packed with
nutrients and full of flavor. Turmeric is
great for reducing inflammation! The
fennel cools and soothes your digestive
system. The coconut milk is full of
healthy fat to keep you satisfied.
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Green Goddess Soup 4 servings
1/4 cup cashews, soaked 4 hours or overnight 1 tablespoon ghee or coconut oil
1 large onion, chopped 2 cloves garlic, chopped
1 teaspoon ground cumin ¼ teaspoon ground fennel
½ teaspoon Celtic sea salt 4 cups broccoli, florets
2 cups kale, stems removed, leaves loosely packed 2 cups spinach, loosely packed
5 cups veg/chicken broth, Fresh pepper
Sprouts and hemp seeds for garnish (optional)
• Heat the ghee in a large soup pot on medium low. Add the onion. • Sauté onion for 5 minutes, until it is translucent.
• Add garlic, cumin and fennel, cook for 1 minute until the spices are fragrant. • Add broccoli, broth and salt. Bring to a boil. Reduce to a simmer. Cover and
simmer for 10 minutes until broccoli is tender. • Add the greens and stir to mix them into the broth. Cover and simmer for 5
minutes or until the greens are bright green. • Drain and rinse the cashews, put into a blender. Scoop out 1 cup of stock from
the soup and add to the blender. Blend until you get a smooth cashew milk. • Pour the blended cashews into a container.
• Add the soup to the blender and pulse to coarsely puree the vegetables or use an immersion blender. Leave a little bit of texture.
• Pour the soup back into the pot. Pour in the blended cashews. • Taste to adjust salt, season with fresh pepper. Serve garnished with sprouts
and/or hemp seeds. • Store in the refrigerator for 3 days or freeze for 2-3 weeks.
HEALING FOOD NOTE:
This soup is amazing. It’s incredibly nutritious,
bursting with vitamins, fiber, iron, magnesium and antioxidants. It tastes sensational and is remarkably easy to make. Fennel soothes and heals your digestive system. Cumin one of the most powerful spices for the pancreas, helps regulate blood sugar.
For the leafy greens I used kale and spinach, but any leafy greens are good. It’s a good way to use up greens in your refrigerator.
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Snack
Recipes
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Raspberry Lemon Chia Pudding
4 servings
6 tablespoons chia seeds
1 cup frozen or fresh raspberries
1 3/4 cups almond milk or nut milk of choice
½ teaspoon lemon zest
2 tablespoons lemon juice
½ teaspoon vanilla
1-2 tablespoons maple syrup, honey or 6 drops stevia, or more to taste
• Put chia seeds into a medium size bowl.
• In a blender, blend the raspberries, almond milk, lemon zest, lemon juice
and vanilla together on high till smooth.
• Add stevia or maple syrup to taste.
• Pour the liquid over the chia seeds and stir.
• Let sit about 2 hours stirring every 5 minutes for the first 15 minutes. It will
be very thin at first but the chia will thicken the liquid creating a perfect
pudding texture. Add additional almond milk if you like it thinner.
• You can put this in the refrigerator overnight to eat for breakfast or snack.
• The pudding will last about 3 days.
HEALING FOOD NOTE:
Chia seeds are nutrient rich providing omega
3 fats, plant protein, fiber, and calcium. Chia pudding will fill you up at breakfast to keep you going all morning. It’s also a great snack
food. The protein, fat and fiber will satisfy any cravings you have. It will give you an
energy boost especially in the middle of the afternoon. Chia pudding also makes a
delicious, satisfying healthy dessert.
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Life Enhancing Cilantro Pesto Adapted from Gut Thrive in 5
Makes 1 cup
1 bunch fresh cilantro, washed
2 tablespoons fresh oregano 2 tablespoons lemon juice
1/3 cup extra virgin olive oil 1/4 cup pine nuts
1 clove garlic, chopped ¼ teaspoon Celtic sea salt, to taste
• Blend all ingredients together. • Taste to adjust salt.
• Store in a glass jar in the refrigerator for 2-3 weeks.
Use as a thicker salad dressing, a dip for vegetables, or as a topping for fish after it has been cooked.
OPTION: If you don't like cilantro, you can replace with it with a bunch of fresh basil.
HEALING FOOD NOTE:
Fresh oregano and garlic are antifungal, antibacterial and
antiviral which helps rid the gut of bad bugs. As our good gut bacteria
thrive our immune system improves. Cilantro helps rid the
body of heavy metals and is a natural detoxifier.
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Golden Milk Sleep Tonic
1 serving
1 1⁄2 cups unsweetened almond or coconut milk
1 teaspoon ground turmeric
1/4 teaspoon ground dried ginger
1/4 teaspoon Ceylon cinnamon
1⁄8 teaspoon black pepper, freshly ground
1 teaspoon coconut oil or ghee*
1 tablespoon honey, raw
Pinch of Himalayan pink sea salt or Celtic sea salt
• Combine all ingredients in small saucepan.
• Whisk to combine and warm over medium heat. Heat until hot to the touch
but not boiling - about 4 minutes - whisking frequently.
• Turn off heat and taste to adjust flavor. Add more sweetener to taste
• Pour into a mug and serve.
*Ghee is best if you’re constipated or have trouble sleeping
*If you prefer not to make this spice mixture, you can buy Gaia Golden Milk
Powder.
HEALING FOOD NOTE:
These spices all work together to help
reduce inflammation while calming and
nourishing the nervous system to
prepare you for a deep sleep. Black
pepper allows for 300% greater
absorption of the nutrients of turmeric,
Powdered ginger is clinically proven to
soothe your digestive system.
Cinnamon balances blood sugar;
coconut oil supplies fat to the thyroid
for deeper sleep; and the combination
of honey and sea salt calms your
brain.
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Shopping
List
This is a list of all the ingredients in this cleanse. Your shopping list will depend on which recipes you make.
You can eat any item on this list. Some of the harder to find ingredients have
links to purchase online.
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Shopping List
Apple, Granny Smith
Arugula Avocado
Banana, green Basil
Beet Blueberries (frozen)
Broccoli Butternut Squash
Cabbage, green Cabbage, red
Carrots Cauliflower
Celery Cherries (frozen or fresh)
Cilantro Cucumber
Dandelion Dill
Fennel Garlic Ginger
Grapefruit Kale
Kale, baby Lemon
Lemon Lettuce, baby
Mint Onion
Oregano Parsley
Pear Peas, frozen or fresh
Radishes Raspberries (fresh or frozen)
Romaine Scallions
Shallots Spinach Sprouts
Strawberries (fresh) Watercress
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Almond milk or other nut milk
Almonds Apple cider vinegar, raw
Avocado oil Black pepper
Broth, chicken bone Broth, vegetable
Cashews Chia seeds Cinnamon, Ceylon
Coconut milk, simple or full fat Coconut oil, virgin
Cumin, ground Curry Powder
Dijon mustard (no sugar or preservatives) Fennel, ground
Ghee Ginger, dried
Hemp Seeds Honey, raw (use only limited amounts)
Maple syrup (use only limited amounts) Miso, white or yellow
Coconut Aminos Olive oil, extra virgin
Pine nuts Red pepper flakes
Rice vinegar Sea Salt, Celtic Sesame oil, toasted
Sesame seeds Stevia
Turmeric Vanilla extract, organic
Protein Powders (choose the one you like best)
Protein Powder, grass fed whey (plain no stevia, for sensitive systems)
Protein Powder, grass fed whey, vanilla (with stevia) Protein powder, hemp
Protein powder, vegan Protein powder, collagen
FISH (optional) Wild caught fish (optional)
Canned wild caught salmon Canned sardines
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Tips for Making Your Cleanse Easier
CHOOSE ONE SMOOTHIE
Stick with one smoothie and repeat it throughout the week. You’ll have less
ingredient to buy.
CHOOSE ONE JUICE
Make the same juice all week. With all juices except the celery juice you can
make a double recipe every other day and store in a glass jar in the
refrigerator.
MAKING JUICE WITHOUT A JUICER
If you don't have a juicer, blend everything and put it through a nut milk
bag or cheesecloth to extract the juice. Add 1 cup of water while you are
blending and peel lemons and cucumbers before blending.
MAKE ONE DRESSING Make one dressing and use it all week. You can always use a good, flavorful
olive oil paired simply with a vinegar and some salt and pepper to make an easy salad dressing. Or buy a Primal Kitchen salad dressing.
COOK ONCE EAT TWICE The soup recipes make enough to be eaten for 2 or more days. The Curried Coconut Broccoli and Asian Fried Rice make enough for 2 days. You can cut
up the vegetables for your salads and store without dressing in containers like a salad bar.
IF YOU EXPERIENCE DETOX SYMPTOMS Sometimes people experience headaches or feel very tired the first few days of the cleanse. Often, it’s from caffeine or sugar withdrawal. If this happens,
drink lots of water and eat more food. Have a snack in the morning and afternoon. You can have an additional smoothie with protein powder for snack. Add fish to your lunch and/or dinner meal.
DO THE MIND AND SPIRIT DAILY PROCESSES These processes will help you stay on track. They calm your nervous system, improve your energy and balance your chemistry. They also connect you to your TRUE SELF, so you feel happier.
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Happy
Cleansing!
_________________ Eat Well Enjoy Life
Ingrid DeHart