CLEANSERECIPE PACKET

Fall P Spring e these symbols represent which season the listed foods are best consumed to support strong digestion and welcome seasonal balance. If no symbols are next to the recipe, those recipes are suggested for either season. Autophagy R throughout the document if you see this symbol it represents recipes in line with autophagy.

Planning your week ahead can take the anxiety out of changing your eating habits. Look through the recipes, find what appeals to you most, create a shopping list.

I. Beverages - Tea + Coffee ReplacementsII. Gentle Surrender - Whole Food RecipesIII. Simply Fall - Week 2 Mono-Diet IV. Deep Release - Week 2 LiquidsV. Staples

BeveragesP e R

All these recipes can be enjoyed and supportive throughout the year, all seasons.

Water…lots of delicious water. Sipping hot water throughout the day will soften your insides, and help break down excess ama (toxins) in your body and move things through. Consider investing in a thermos like this one, to fill with hot water and sip throughout the day. Sipping hot water throughout has many benefits including reducing snacking which can disrupt the natural digestion process.

Digestive Tea by Kate Stillman (Perfect in Fall!)2 cups water½ inch piece fresh ginger root½ tsp fennel seeds½ tsp cinnamon1 tsp licorice root powder or 2 tsp chopped licorice root

In a small saucepan, bring 2 cups water to a boil. Coarsely chop the ginger root - don’t worry about removing the skin. Add the chopped ginger, fennel seeds, cinnamon and licorice powder or pieces to the water. Reduce heat to low and simmer, covered, for 10-15 minutes. Pour through a small tea strainer into 2 mugs to serve. Take 6 ounces with or after meals.

Dandy Coconut Latte8 oz hot water1 Tbsp of organic coconut oil1 Tbsp Dandy BlendStevia if desired

Mix well. Let the oil melt and use a small hand blender or spoon to incorporate the oil into the drink. Has a nutty flavor just like a coffee. Enjoy. *Also can try this recipe with Chaga mushroom tea instead of Dandyblend.

Golden Milk by Dr. Weil

Perfect for an evening drink just before bedHeat 2 cups light, unsweetened coconut milk (or almond or soymilk)Add 1/2 tablespoon peeled, grated fresh gingerAdd 1 tablespoon peeled, grated fresh turmericAdd 3-4 black peppercorns

Heat all ingredients in a saucepan. Stir well. Bring to a simmer and simmer covered for 10 minutes. Strain and sweeten to taste (if desired).

Matcha Green Tea Latte½ tsp Matcha Green Tea Leaf Powder 8oz of your favorite milk1 tsp coconut oil (optional)1 tsp honey (optional)

Boil water in tea kettle. Place tea powder in blender (if no blender, no worries, use a mug), add a couple ounces of hot water to the tea powder. On the stove top warm milk, honey and coconut oil. Take it off the stove just before it reaches boiling point. Add milk to blender or mug - blend or stir. Enjoy!

Apple Cider ElixirAdd to jar: 4 Cups Apple Cider vinegar ¼ cup your choice of berries (strawberries, raspberries, blueberries) A few sprigs of your favorite herb/s (mint, rosemary, sage, etc) 3-4 drops liquid stevia

Cover and refrigerate overnight. This will stay good for a long time! To drink, strain ¼ cup of the mixture into an 8-16 oz glass of water (depending on your taste) and enjoy!

Homemade Yogi Tea adapted from The Everyday Ayurveda Cookbook½ tsp cinnamon powder or 1 stick 1 tsp coriander powder ½ inch piece of fresh ginger, diced into sticks 1 petal of star anise (not a whole star) ½ tsp fennel seed 2 Tbsp coconut sugar

Boil all of the above in 32 ounces of water, then turn down to simmer, covered, for 15-20 minutes. Stir early to make sure

Gentle SurrenderWhole Food Recipes

BREAKFAST

Apple and Buckwheat Granola by Cate Stillman3 cups of sprouted buckwheat1 cup of pitted soaked dates2 applesPinch of cinnamonSqueeze of lime

Soak your buckwheat overnight. Rinse and drain. Spread out on a flat container to sprout. Leave for 12 hours, shaking a couple of times during that time. Your buckwheat will develop a small tail.

Make sure all stones are removed from your dates. Place them in a food processor and use an S blade to process until your dates turn into a paste.

Chop/grate your apples finely by hand or use the food processor.

Combine buckwheat apples and dates and add your spices. I’ve suggested lime and cinnamon. You can add salt or maple syrup if you would like something sweeter. Alter to taste.

Place all ingredients on a tray and place in a dehydrator, if you have one, overnight. If you don’t have a dehydrator you can dry out your Granola overnight using the lowest setting of your oven. Your end product granola should be crunchy but not overly dry. Store your Granola in an airtight container.

Stewed Apples P You’ll need: 4 medium apples chopped, any variety2 Tbsp ghee (optional)1/2 tsp sweet cinnamon1/2 tsp ginger (powder or grated)1/2 tsp cardamom

Add all ingredients in a saucepan ( I leave the skin on the apples if they are organic). Add water to 1/2 the height of the apples and cook gently until the apples are soft. There are many variation to this recipe. Sometimes I add dates or prunes. Pears can be a nice substitute if you don’t have apples.

Chia Breakfast Pudding from Yoga and Smoothies2 Tbsp chia seeds½ cup + 2 Tbsp almond milkCinnamon + Nutmeg to tasteSmall pinch of turmericChopped bananasGoji BerriesMaple Syrup1 c water1 heaping Tbsp hemp seeds½ tsp vanilla½ tsp honey (optional)

Add the chia seeds and almond milk into bowl. Stir and let sit until it becomes thick. Stir often. Add chopped bananas (or any other fruit) and goji berries. Drizzle with maple syrup (to taste). Blend in blender until creamy and well mixed. Pour through fine mesh strainer. Store in jar in fridge for up to 3 days. Always shake or stir before using. If you like more texture in your breakfast bowl you can simply skip the last step and stir the remaining five ingredients into your chia pudding until well mixed and integrated.

Berry Buck-Up Cereal A by Kate O’Donnell2 cups water ½ cup dry buckwheat, roasted or raw 1-2 tsp Everyday Sweet Spice Mix* ½ tsp vanilla 1 cup chopped strawberries 2 tsp - 1 Tbs coconut oil ¼ cup shredded coconut

*Everyday sweet spice mix: 2 tbsp cinnamon powder2 tbsp ginger powder 1 tbsp cardamom powder

In a medium saucepan, bring 2 cups of water to a boil. Rinse the buckwheat in a strainer and add the buckwheat, the spice mix, and the vanilla to the boiling water. Turn heat to low, cover, and simmer for 15 minutes. Remove from heat, add strawberries and coconut oil, and fluff with a fork. Cover again and let stand for 5 min. While buckwheat is resting, toast the shredded coconut in a small frying pan over low heat for a few minutes, stirring constantly, until it begins to brown. Sprinkle coconut on top of buckwheat and enjoy. Hint: Soak the buckwheat overnight for quick 10 min fixing.

Fruit with Chia Gel from Yoga and Smoothies1 Tbsp chia seeds6 Tbsp waterAny fruit you choose:Orange or blood orangeGrapefruitKiwiStrawberries or other berries

Mix the chia seeds and water. Let sit for 30-60 mins, stir frequently. Can also be made at night and be left in the fridge to ‘gellify’. Mix with your favorite fruit. Enjoy!

Oat Bar Cereal from Yoga and Smoothies1 C steel cut oats¼ C raisins, figs or dates½ tsp cinnamonHoney, agave or pure maple syrup (to taste)Chopped banana or apple slicesGoji berries for garnish

Soak oats in water over-night. In the morning - add other ingredients and garnish with goji berries. For creamy oatmeal: Add ingredients to food processor (including banana) and process until creamy.

Acai Bowl A (Naomi Whittel)

*serves 12 cups wild blueberries, frozen1 packet of acai berry, frozen (such as Sambazan) 100 grams1 teaspoon ginger powder (can use more if preferred)1 teaspoon turmeric (can use more if preferred)1/2 teaspoon cinnamonpinch of black pepper1/4 cup chia seeds3 cups unsweetened coconut, hemp or almond milk1 Avocado

Place all ingredients in a blender and blend until smooth. Chill in the refrigerator for 30 minutes to 1 hour to thicken to desired texture. For a thicker texture, reduce milk to 2 cups. Add more as necessary to reach preferred consistency.

*See also recipes for smoothies and juices in the Deep Release section of the Recipe Packet.

SAVORY TASTE

Warm Miso SoupStrips of Seaweed (optional)

Simple Grain BowlWarm grains topped with ghee or coconut oil, cinnamon, ground flax.

Simple Green Salad or Cooked GreensKale, Spinach, Avocado, Arugula, Asparagus, Cilantro, Squeeze of lemon + olive oil for dressing

Root Veggie Breakfast PSweet potato or yam topped with cinnamon, ghee or coconut oil, ground flax or soaked almonds. Yum Yum!

Breakfast Pho Soup by Kate O’Donnell4 cups water1 medium carrot2 stalks bok choy or 1 head baby bok choy1 daikon radish, about 6 inches long2 tsp freshly grated ginger ( powder ginger is fine too)Black pepper to taste1 tbsp tamari1 small lime, juicedLime wedges for garnishOptional Additions: 1 large handful zucchini noodles; replace 1 cup water with 1 cup coconut milk

Boil the water in a large saucepan. Coarsely chop the vegetables and add to pan. Add fresh grated ginger and black pepper to taste and simmer, covered, for 5 minutes. If using zucchini noodles, add for the last minute of cooking and cover again. Simmer until vegetables and noodles are al dente. Take off the heat and add lime juice and tamari. Serve and accompany fresh lime wedges.

Sauteed Kale w/ optional Sunny Egg (Joan Ingram)1 bunch kale- chopped roughly1 tsp diced garlic1 tsp turmeric powder1 tsp diced gingerSalt and pepper2 tbs olive oil1 egg (optional)

Heat pan over med-low with 2-3 tbs olive oil and garlic. When warm, add the kale, turmeric, ginger, salt and pepper and saute until slightly crispy. Optional: while cooking kale, heat a second pan over med-low and crack egg into it. Cook until yoke desired consistency. Put kale dish on plate and egg on top!

LUNCH/SUPPER

Try to make lunch your biggest and heaviest meal of the day. This is the time of day when your digestion is the strongest. Experiment with dinner being early and light. If you’re not able to eat early be sure dinner is on the lighter side. Aim to eat only during daylight hours. It’s best to avoid eating meat at dinner time (eat it at lunch when your digestion is stronger). Choosing to eat the same thing for lunch and dinner can simplify menu planning and food prep. If you plan to have something sweet, enjoy it after lunch.

SALADS

Salads are best in Spring when the land is bursting with greens and temperatures are rising. For the Fall Cleanse we suggest leaning more into cooked veggies and eating the seasonal harvest of root veggies and cooked tougher greens such as kale and chard. For someone with strong digestion and good health, continuing to eat salads in the Fall/Winter may be ok for your digestion. If you experience anxiety, depression, constipation, gas, bloating, restlessness, these are all known symptoms of excess wind/air/vata in your system. To help bring balance to the excess air, instead lean towards root veggies, cooked veggies, soups, and cooked grains. Cooking the food aids in the breakdown of food in your gut. Adding oils to your food helps create a landing and grounding effect. Root veggies do as they are named: they root us down.

Basic Oil + Vinegar Salad Dressing Apple cider or balsamic optional, add dijon mustardSqueeze of lemon or other citrus w a little saltGreen olives and a bit of olive brine (for a more savory dressing)

Shake-and-Go Balsamic Vinaigrette adapted from Oh She Glows Every Day1/3 to 2/3 c olive oil1/3 cup balsamic vinegar4 ½ teaspoons low-sodium tamari1 teaspoon maple syrup

Creamy Tahini Dressing1/4 cup tahini 1 tablespoon maple syrup Pinch of sea salt 1/2 lemon, juiced 1/2 cup warm water

To make the dressing, combine all the ingredients in a food processor and blend until a smooth consistency is reached.

Miso Tahini Sauce by Kate O’DonnellThis is good on anything! As a salad dressing, on top of veggies, etc. ½ cup tahini 2 Tbsp white miso ¼ cup fresh lemon juice ¼ cup olive oil ⅛ tsp freshly ground black pepper 2 Tbsp warm water

In medium bowl, mix the tahini, miso, and the lemon juice with a fork until they form a paste. Whisk in the olive oil and pepper until combined. Add the warm water and whisk. Add more warm water until the consistency is thin enough for drizzling. Store in a tightly covered jar. Shake vigorously before using. You can refrigerate it for 5-7 days.

Goddess Mint Dressing by Christy Morgan3 Tbsp tahini 3 Tbsp apple cider vinegar 2 Tbsp tamari 2 Tbsp maple or brown rice syrup 2 Tbsp lemon juice ¼ cup fresh mint Filtered water, as necessary

Blend all ingredients except filtered water in blender or food processor. Add water as needed to get the consistency you desire. Refrigerate up to one week. Use on salads, over veggies, or simple grain.

Green Salad +/- Added Protein +/- Root VeggiesSalad (organic greens with nuts & seeds - use oil, vinegar & lemon for dressing)Lean meat, fish, beans, hummus (if you feel you need to eat meat or fish do so at lunch when your digestion is the strongest)

Avocado Kale Salad by Gabriel Cousins 1 bunch dinosaur kale (lacinato kale)1 avocado1 stalk celery¼ c olives2 T olive oil2 t lemon juice1 t salt

Variations: 10 olives any variety½ C dulse1 C shredded veggies½ C pine nuts

Remove main part of kale stem and finely chop leaves into bowl. Add salt and massage again. Add olives. Blend avocado, olive oil, and celery to cream and pour over salad. Mix well to completely coat the kate leaves. The order in which you add the ingredients is crucial; if you add the oil too early the kale will not wilt as well.

Cabbage Apple Salad 1 apple cut into thin slices 1⁄2 C red cabbage thinly sliced 1⁄2 C green cabbage thinly sliced 2-3 Tbsp raw sunflower seeds or pumpkin seeds

Tahini Sauce: 3 Tbsp tahini 2 Tbsp lemon juice 3 Tbsp water Pinch of salt Black Pepper to taste

In a large serving bowl, toss apple slices with a little lemon juice to keep from browning. Add remaining ingredients to the bowl and mix well. Toss with the dressing and serve.

Arugula and Grapefruit SaladArugula and grapefruit have exciting tastes of pungent and sour that warm the belly and satiate those who are over romaine! This is a very light recipe. For those who want more calories, add 1/2 an avocado or 2 t of olive oil to the mix. Ingredients: 2 c mixed greens1/2 c arugula1c sprouts (onion, radish, alfalfa, or sunflower) 1/2 c grated golden beet2 T pumpkin seeds1/2 a grapefruit, squeezed Instructions:Either toss it all together, or get fancy. To get fancy, roast your pumpkin seeds. Dry roast pumpkin seeds 1 cup at a time in a cast iron skillet until lightly toasted. Allow to cool. Store in a glass jar for future use. Keep them within sight to remind yourself to sprinkle on soups and salads.Layer your ingredients: Greens, arugula, beets, sprouts, and seeds. Squeeze the grapefruit on top. Lightly toss. Add a pinch of salt and a grind of pepper.

Daikon Salad A (Naomi Whittel)

1 head of Bibb lettuce, or Boston Red, rinsed and driedcoarsely chopped 1 apple, cubed into 1/2 inch pieces 1/2 cup pine nuts 1/2 cup broccoli sprouts 3 inch piece of daikon radish, peeled

DRESSING 1/4 cup tea seed oil (or extra-virgin olive oil) Juice of 1 lemon Zest of 1 lemon 1 tablespoon raw honey 1/4 cup chopped fresh basil 1/2 teaspoon himalayan saltOptional 1 tablespoon collagen powder

Place lettuce, apple, pine nuts and sprouts into a large serving bowl. Using a peeler, shave daikon radish over the salad. In a small bowl, whisk together olive oil, lemon juice and zest, honey, basil, collagen and salt. Pour dressing over salad and enjoy immediately.

Colorful Rice Noodle Salad 1⁄2 C cooked & cooled rice noodles (vermicelli) 1⁄2 C mixed greens 2-3 broccoli florets chopped1⁄4 C chopped kale1⁄4 C chopped cilantro 1⁄4 C thinly sliced bell pepper1 green onion chopped 1⁄4 C thinly sliced purple cabbage1 Tbsp sesame seeds Dressing:2 Tbsp extra virgin olive oil2 tsp lemon juice2 Tbsp Braggs liquid soy or wheat free Tamari4 tsp apple cider vinegar 1 tsp grated ginger root 1⁄2 tsp sesame oil

Put dressing ingredients into a bowl or small blender and blend. Put salad ingredients into a bowl and pour on dressing. Stir well.

Guacamole with Cucumber or Celery (David Asprey)*2 servingsFour large ripe Haas avocados, peeled2-4 Tbsp MCT or olive oil2 teaspoons or more of Himalayan salt (to taste)1 Tbsp dried organic oregano1-3 tsp of apple cider vinegar (to taste)

Blend everything. Stir in chopped cilantro or other herbs of your choice.

Serve guacamole with carrot sticks or cucumber slices

Bean-Free Dal (Mitchel Bleier)*2 servings1 beet, peeled and chopped 3 large carrots, peeled and chopped 2 cups broccoli florets 1 cup rainbow chard, washed and chopped 2 thin slices fresh turmeric root 2 thin slices fresh ginger root 2 tablespoons MCT or coconut oil

1/4 ghee 1/2 tsp apple cider vinegar1 tsp sea salt Dash Cayenne pepper (optional)

Wash and chop all the vegetables (about 1-inch pieces is good). If you have a high power blender like a Vitamin or Ninja, then you can leave the vegetable chunks fairly large. Steam all the vegetables, turmeric root, and ginger root in filtered water for about 10 minutes, until tender but not soft. Add the steamed vegetables, oil, ghee, apple cider vinegar, and 1/2 teaspoon of salt to the blender and blend until smooth. Enjoy 1 serving.

SOUPS

Coconut Buttercup Soup with Ume Pumpkin Seeds P by Kate O’Donnell1 medium-sized buttercup squash1 12-oz can coconut milk2 C water1 tsp cinnamon¼ tsp nutmeg½ tsp salt

Preheat oven to 350 degrees. Cut the squash in half, scoop out seeds, and place each half face down in a 9 x 13-inch glass baking dish with 1 inch of water. Bake until the squash is completely soft and yields easily to a fork inserted into the skin, about 30 minutes. Remove from the oven and place the halves on a plate to cool slightly. Warm the coconut milk and water in a large saucepan over medium heat. Scoop out the flesh of the squash with a large spoon and stir into the saucepan along with the cinnamon, nutmeg, and salt. Bring all to a boil, lower the heat, and simmer for 5 min. Remove from heat and, using an immersion blender, process the mixture until smooth and creamy. Serve in bowls and top with Ume Pumpkin Seeds.

COOKED GRAINS, VEGGIES, ROOTS + BOWLS

Coconut-Lime Baked Sweet Potatoes P by Kate O’Donnell2 medium sweet potatoes 2 Tbsp coconut oil, plus extra for rubbing onto the potato skins before baking ¼ cup full-fat coconut milk Juice of ½ lime ½ tsp ground coriander ½ tsp ground turmeric ¼ tsp black mustard seeds ¼ tsp coarse sea salt 2 Tbsp fresh cilantro, roughly chopped

Preheat oven to 350 degrees. Prick the potatoes a few times with a fork. Rub coconut oil over the skins. Place on a rimmed baking sheet, and bake for 50-60 minutes, or until soft. Remove from the oven and allow to cool until you can handle them. Cut each sweet potato in half lengthwise and scoop out the insides, leaving ¼ inch shell on all sides. Place the skins back on the baking tray and set aside. Transfer the inside flesh to a food processor or mixing bowl. Add the coconut oil, coconut milk, lime juice, coriander, and turmeric. Pulse or stir just until smooth. Divide the sweet potato filling among the four skins. Return the stuffed sweet potatoes to the oven and bake for 10 minutes, then turn the oven to briol and crsip the tops for 2-3 minutes. Remove from the oven and garnish with mustard seeds, sea salt, and cilantro.

Maple Oven Roasted Fennel with Cinnamon by Kate O’Donnell*serves 4-6 4 fennel bulbs 2 tbs maple syrup 1 tbs coconut oil, melted ½ tsp ground cinnamon ¼ tsp salt

Preheat Oven to 425 F. Line 2 baking sheets with parchment paper. Slice the fennel lengthwise into ½-inch slices. Mix the maple syrup, coconut oil, cinnamon and salt together in small bowl. Brush the fennel slices on both sides with maple mixture. Arrange slices in single layers on the baking sheets. Bake for 10 min until fennel begins to brown. Remove and flip and bake for an additional 8-10 min until brown and caramelized. Serve!

Roasted Cauliflower and Kale by Kate O’Donnell*serves 2 1 small head cauliflower, chopped into florets (5 cups-ish) 1 tsp ground turmeric ½ tsp salt 2 tbs ghee or coconut oil, melted 1 bunch kale, de-stemmed and chopped 2 tbs olive oil Juice of ½ lemon 1 tbs hemp seeds 1 tsp freshly ground black pepper 2 tbs tahini Preheat oven to 350 degrees. Place the cauliflower in a mixing bowl, sprinkle with the turmeric and the salt, then toss with melted ghee. Transfer to a baking dish and roast for 25-30 minutes, tossing once after about 12 minutes. Remove from the oven when the florets are lightly browned. Place the kale in the same mixing bowl, and drizzle with olive oil and lemon juice. Massage the oil and juice into the kale until coated; the leaves should begin to soften. Let stand for 10 minutes or longer to soften to taste. If in doubt, massage the oil more vigorously into the kale, and let stand for a full 30 minutes. Add the warm cauliflower, hemp seeds, and pepper to the kale. Toss. Transfer the mixture to serving bowls, and drizzle each bowl with tahini.

*See also recipes in the Deep Release section - juices, broths, smoothies, as these are great whole food add ins throughout your day.

Buddha Bowl by Naomi Whittel2 cups cooked quinoa or rice 2 cups cauliflower florets 2 cups brussels sprouts, quartered 1 bunch broccolini or broccoli 2 tablespoons coconut oil, divided 1 package organic non- gmo soy tempeh, diced 1 tablespoon coconut aminos sea salt and black pepper 4 radish, diced 1/4 cup sesame seeds 1 cup Kimchi (or more)

CREAMY TAHINI DRESSING 1/4 cup tahini 1 tablespoon maple syrup Pinch of sea salt 1/2 lemon, juiced 1/2 cup warm water To make the dressing, combine all the ingredients in a food processor and blend until a smooth consistency is reached. Set aside.

1. Preheat oven to 350 degrees. 2. Prepare quinoa according to package directions. Set aside. 3. Place the cauliflower, Brussels sprouts and broccollini on a baking tray. Drizzle 1 tablespoon oil over vegetables and sprinkle with a pinch of salt and pepper. Roast vegetables in the oven for about 20 minutes or until fork tender. When done, remove from oven and set aside to cool. NOTE: Make sure vegetables are all roughly the same size to ensure even cooking time. 4. Heat remaining oil in a medium pan over medium high heat. Add the tempeh and stir to coat in oil. Cook for about 2 minutes on one side so the tempeh forms a nice golden brown crust. Flip tempeh, add coconut aminos, a dash more salt and pepper and cook for another 2 minutes. When tempeh has a golden crust on all sides, remove from heat and set aside. 5. Arrange 4 salad bowls on the tabletop. Place a 1/2 scoop of quinoa in each bowl. Next, layer in the vegetables. Then, top with tempeh. Sprinkle sesame seeds on top and place a serving of kimchi on the side. Drizzle dressing evenly amongst 4 bowls and enjoy.

Steamed, Baked or Boiled potatoes, sweet potatoes, beets, carrots, turnips, parsnips, squash, etc. Add to grain, greens, or enjoy on their own.

Roasted Butternut Squash w/Kale + Almond Pecan Parmesan P by Angela LiddonYield: 4 side servings or 2 larger ones

Ingredients:0.9 kg -1.13 kg (2-2.5 pound) butternut squash2 lg. cloves garlic, minced2-3 tbsp finely chopped fresh parsley1/2 tbsp extra virgin olive oil1/2 tsp fine grain sea salt1-2 cups de-stemmed and roughly chopped Lacinato kale Almond Pecan Parmesan “Cheese”1/4 cup almonds*1/4 cup pecans

1 tbsp nutritional yeast1/8th tsp fine grain sea salt1 tsp extra virgin olive oil 1. Preheat oven to 400F and lightly grease a casserole dish with oil.2. Peel the squash. Chop into 1-inch chunks and place into casserole dish.3. Add minced garlic, parsley, oil, and salt into casserole dish and stir until well combined with the squash. Do not add the kale yet.4. Cover casserole dish with a lid (or tin foil with a few holes poked) and bake at 400F for about 45 minutes.5. Meanwhile, process the parmesan ingredients together until chunky (or just chop by hand and mix in a bowl). Make sure to leave lots of nut pieces for texture.6. After about 45 mins (or when squash is just fork tender), remove from the oven and reduce heat to 350F. Stir in the chopped kale and sprinkle the parmesan all over the squash. Bake for another 5-8 minutes, until the nuts are lightly toasted. Watch closely so you don’t burn them. Remove & serve!

Sweet Potato, Spinach + Quinoa Bowl by Ashley Dentino In these beginning days of autumn, with weather bouncing back and forth from hot and cold, it’s great to have a few recipes up your sleeve than can be served either warm or chilled. This recipe is a bright, beautiful bowl of roasted sweet potatoes, baby spinach, and quinoa, tossed together with a zingy cilantro-lime dressing and a few crunchy pumpkin seeds. Ingredients:2 large sweet potatoes3 T extra-virgin olive oil3⁄4 t sea salt1 c quinoa (uncooked, rinsed) 5 oz baby spinach 1 lime (juice from and zest) black pepper1⁄4 c fresh cilantro (chopped) 1⁄4 c hulled pumpkin seeds Instructions:1. Preheat the oven to 450°F.2. Peel the sweet potato and cut into 1/4-inch-thick slices. In a bowl, toss with 1 T of olive oil and 1/4 teaspoon of sea salt. Place the slices in a single layer on a baking sheet. Roast for about 20 minutes, or until tender and slightly browned. Set aside to cool slightly.3. Meanwhile, place the quinoa in a pot over medium-high heat. Cook, stirring, until lightly toasted, about two minutes. Add 2 cs of water and bring to a boil over high heat. Simmer, uncovered, until quinoa turns translucent and water is almost absorbed, about 10 minutes. Then stir in the baby spinach all at once, place a lid on the pot, and cook over low heat for 5 minutes more.4. To make the dressing, whisk together the remaining 2 Ts olive oil, the lime zest and juice, the remaining 1/2 teaspoon salt, and freshly ground black pepper to taste.5. In a large bowl, place the roasted squash, quinoa-spinach mixture, chopped cilantro, and pumpkin seeds. Drizzle with the dressing and toss gently to coat. Serve warm or at room temperature. Keeps well in the fridge for up to three days.

Chinese Cabbage Roll-Ups riff on recipe from Christy Morgan 1 Tbsp sesame oil, Coconut, Olive, or Tea seed oil 1 cup carrots, julienne 1 cup zucchini, julienne 1 cup green cabbage, julienne (save big outside leaves for the roll-ups) 1 garlic clove, minced (optional) 1 tsp fresh ginger, minced 6 mushrooms, sliced 2 Tbsp tamari 1 Tbsp cilantro, minced 1 cup soybean sprouts 6 large green cabbage leaves or lettuce leaves

In a large skillet, heat oil over medium flame. Stir-fry next six ingredients, adding one at a time in the order listed. Stir-fry

until vegetables are bright and slightly crisp. Add tamari and cilantro; toss. Remove from heat, then stir in sprouts. To assemble the wrap, fill cabbage or lettuce leaf and roll up, tucking in the bottom edge. Maybe add the peanut/almond butter sauce to the wraps. Peanut/Almond Butter Sauce: ½ cup unsalted creamy peanut butter or almond butter ¼ cup filtered water 2 Tbsp tamari 2 Tbsp brown rice vinegar 1 Tbsp maple syrup or brown rice syrup Pinch red pepper flakes (optional) Whisk together all the ingredients or blend in a blender until well combined.

Tofu/Egg Tacos with Greens by Kate O’Donnell 1 tsp chili powder 1/2 tsp cumin powder 1/2 tsp coriander powder 1/2 tsp turmeric powder pinch of black pepper or cayenne pepper 1/4 tsp salt half of a 14-oz block of extra firm tofu 2 tsp sunflower oil or ghee 1 cup roughly chopped baby spinach or swiss chard 4 corn tortillas lime, cut into wedges Toppings, in any combination: fresh salsa, sliced avocados, chopped cilantro, shredded carrots, shredded lettuce

Combine all the spices and the salt in a small mixing bowl. Rinse the tofu well and squeeze it between your palms to remove some of the water. This will make it cook faster. In a small bowl, mash the tofu with a fork, then stir into the spice mixture. In a medium frying pan, warm the oil or ghee on medium-low heat. When the pan is hot, add the tofu and fry, using a spatula to stir well every few minutes. After 5 minutes, add the chopped greens and fold in with the spatula. Continue cooking and stirring for 5 minutes more. When the tofu begins to brown, remove from heat and cover to keep warm. Pat each tortilla with damp hands to soften. In another large frying pan, spread the tortillas in a single layer and warm over low heat for 2–3 minutes. If the edges begin to curl, take them off the heat immediately.

To serve, place 2 tortillas side by side on 2 plates and spoon a strip of tofu mixture on each tortilla. Add toppings in any combination. Accompany with fresh lime wedges to squeeze on top. Fold in half to eat as soft tacos. NOTE: If your body doesn’t digest tofu well, substitute 4–6 egg whites, lightly scrambled.

Kelp Noodle Primavera A (a riff on a recipe from Mitchel Bleier) *makes 1 serving1 pack Kelp Noodles 1/2 cup chopped celery 1/2 cup chopped raw spinach 1 carrot chopped 2 Tablespoons chopped fresh basil 1 teaspoon chopped fresh rosemary 1/2 teaspoon dried oregano 2-4 Tablespoons extra virgin olive oil 1/2 - 1 lemon juiced Sea salt to taste

Bring a pot of water to a boil. Turn heat to medium and place package of noodles into water (follow directions on bag). Cook for two minutes. Add cooked noodles with all other ingredients and mix well.

DESSERT

We are encouraging you to move away from refined sugars, but, for those who do have a bit of a sweet craving, here are a few ideas to help find a sweet taste. If you do eat a sweet choose to enjoy it after your midday meal. A mindful eating tip - place the dessert on a pretty plate, sit and enjoy. Notice if your tendency is to eat sweets on the fly. One big tip - don’t have fruit or dessert if you have had anything other than vegetables. This can lead to bloating and gas. Fruit does not combine well with other foods - it ferments other foods which will create gas in your gut.

A Piece of Dark Chocolate (70% cocao or higher)

Stuffed Dates Stuff a date with nut or nut butter of choice. Maybe sprinkle on some shredded coconut and a bit of cinnamon.

Raw Vegan Butter CookiesMakes 12-151 cup raw almonds½ cup creamy, unsalted peanut (or almond) butter1.25 tsp pure vanilla extract1 cup pitted medjool datesSea salt

Combining all ingredients in a food processor and add more peanut butter if not combining. Form into balls, press down with a fork and sprinkle generously with sea salt. Refrigerate; they taste and stay better cold.

Apple Spice Bars by Gabriel Cousins 2 C apples, finely chopped 3 C coconut pulp, blended¼ c raw tahini2 T almond butter2 t cinnamon1 t allspice1 t nutmeg

Combine all ingredients in a mixing bowl and mix well. Form into bars and roll in finely chopped pecans or pine nuts. Refrigerate until cold and serve.

Bliss Balls by Gabriel Cousins ½ c raw almond butter½ c raw tahini¼ c pine nuts or hemp seeds, unsoaked½ raw carob, cacao powder, or coconut flakes (could also omit this)1 t vanilla extract or 1 soaked vanilla bean½ t cinnamon½ t nutmeg¼ t ground ginger

Combine all ingredients in a large mixing bowl. Form into balls and roll in carob, cacao, hemp, or coconut flakes.

Snickerdoodle Balls by Naomi Whittel3/4 cup almond butter 2 tablespoons ground flax seed 1 1/2 tablespoons Ceylon cinnamon dash sea salt 1-2 tablespoons honey 1/4 cup coconut flour unsweetened shredded coconut (optional)

1. In a bowl mix together the almond butter, flax seed, cinnamon, sea salt, honey and coconut flour. 2. Freeze for at least 30 minutes or up to an hour. 3. Using a tablespoon or a small ice cream scoop, scoop mounds of the mixture onto a baking sheet lined with parchment or waxed paper. Optional: roll in coconut. 4. Store in a glass container in the refrigerator up to five days, or keep them in the freezer up to four months.

Phat Balls by Cate Stillman½ c. unsweetened powdered coconut + 2 tbsp. ½ c. hemp seeds ½ c. raw cashews 1 tsp. Cardamom 3 tbsp. Maple syrup Pinch of pink salt

Grind all seeds and nuts in a coffee grinder or food processor into a powder. Mix together with enough maple syrup to make just slightly sticky. Roll into balls. Put 2 tbsp. Coconut powder on a plate. Rolls balls in coconut powder. Set out to dry out in dehydrator. *If the balls are too sticky – you can flatten and bake them like cookies in a low temp oven: 325’ F, on an oiled cookie sheet for 15 minutes or until like brown.

Lavender Lemon Balls by Rich Roll1 cup raw cashews 2 Tbsp hemp seeds 1 cup almond flour 1 Tbsp fresh lavender from your garden or farmer’s market 2 Tbsp fresh lemon rind ½ cup raw local honey Lavender blooms, for garnish

In a food processor, pulse the cashews until mealy in texture. Add the hemp seeds and pulse a few more times. Add the almond flour, lavender, and lemon rind. Pulse again 6 times. With the motor running, add the honey until a ball forms on one side of the bowl. Roll the dough into 1” balls and arrange on a serving plate. Store in the refrigerator until ready to serve. Garnish with fresh lavender blooms.

Banana Choco Cookies by Naomi Whittel2 ripe bananas, mashed 2 eggs, lightly beaten 1 tablespoon real vanilla (extract or powder) pinch of salt 1 teaspoon Ceylon cinnamon 1 1/2 cups cooked quinoa 1/2 cup coconut flour 2 tablespoons chia seeds 1 tablespoon psyllium husks (optional) 1/2 cup dark cacao chocolate chips

1. Pre-heat the oven to 350F. 2. Line a cookie sheet with parchment paper. 3. In a food processor or medium mixing bowl, blend bananas until smooth and then add eggs, vanilla, cinnamon, and salt. If using a food processor, remove banana mixture and place into a bowl. 4. Place cooked quinoa, coconut flour, chia seeds, and psyllium into the bowl. Then gently fold in chocolate chips and mix everything together until evenly combined. Let mixture rest for about 10 minutes to thicken. 5. Place 2 tablespoons of batter onto the cookie sheet and pat down into a cookie shape. 6. Continue with remaining batter. Place the cookie sheet into the oven and bake for 15 – 20 minutes, depending on your oven. 7. When cookies are done baking, remove from oven and set aside to cool, about 5 - 10 minutes. 8. Store leftover cookies in an airtight container in the refrigerator for up to 5 days. Or, freeze in a freeze-safe bag for up to 6 months.

Berries and Whole Coconut Cream or Cashew Cream Strawberries, blueberries, raspberries - fresh or frozen.

Cashew Cream from Tess Masters: The Blender Girl • 1 cup raw unsalted cashews, ideally soaked for 2 hours • 1/2 cup (120ml) filtered water, plus more to taste • 2 tablespoons pure maple syrup, plus more to taste - or omit and use a few drops of stevia • 1 teaspoon natural vanilla extract, plus more to taste • Pinch of Celtic sea salt

1. Drain the cashews, and discard the soaking water. 2. Pour the fresh 1/2 cup filtered water into the blender, and add the soaked cashews with the maple syrup, vanilla, and salt. Blast on high for 30 to 60 seconds, until smooth and creamy. Tweak water, sweetener, and vanilla to taste. 3. Transfer to a sealed container in the fridge, and chill for a few hours to thicken. 4. The cream will keep in the fridge for about 5 days.

Coconut Cream• 1 can whole fat coconut milk. Ideal to refrigerate overnight. • 1 tsp vanilla • 1 tsp maple syrup or sweetener of choice (a few drops of stevia)

Scrape off the top, thick layer of the coconut cream (leave most of the juice). Put all ingredients in blender until smooth and whipped. Add additional leftover coconut juice to add more liquid.

Triple Almond Energy Balls by Angela Liddon Ingredients: • 1 cup (155 g) raw almonds • 1/2 cup (75 g) raw cashews • 1/2 cup (115 g) tightly packed pitted Medjool dates* • 2 tablespoons (30 mL) roasted almond butter or raw cashew butter • 1/2 teaspoon cinnamon

• 1/4 teaspoon fine sea salt, or to taste • 1/4 teaspoon almond extract, or to taste • 5 teaspoons (25 mL) water, or as needed** • Shredded coconut, hemp hearts, ground shelled pistachios, or cocoa powder, for rolling

Directions: 1. Add the almonds and cashews to a food processor and process into a coarse crumb. Be sure not to overprocess the nuts into butter. 2. To the nut mixture, add the pitted dates. Process again until the dates are finely chopped. 3. Next, add the roasted almond butter (or raw cashew butter, if using), cinnamon, salt, almond extract, and water (starting with a couple teaspoons) to the processor bowl and process again until the mixture comes together into a dough. You should be able to easily roll the dough into balls without them feeling dry or crumbly. If the dough is too dry, add more water one teaspoon at a time and continue processing until the mixture moistens to desired consistency. 4. Roll the dough into 11 to 12 golf ball-sized balls. If using, roll each ball in your garnish of choice: shredded coconut, hemp hearts, ground shelled pistachios (or other nuts), or cocoa powder. (If the garnishes aren’t sticking, you can lightly wet the balls with water before rolling.) 5. Chill the balls in the freezer for about an hour to firm up, or feel free to eat them at room temperature if you can’t wait that long! Leftover balls will keep in an airtight container in the freezer for a few weeks. You can also store them in the fridge in an airtight container for several days if you prefer.

Tips: * You’ll want to make sure the dates are very well packed into the measuring cup. If your dates are very firm and dry, I also recommend soaking them in hot water for about half an hour, and then draining well before using as directed. ** The amount of water you will need will depend on how fresh and sticky your Medjool dates are. These energy balls have a soft texture. If you prefer a crunchier consistency, you can roll the balls in ground nuts or stir some chopped nuts or chocolate into the dough itself. If you like color, mix unsweetened shredded coconut with a bit of beet juice and you will have pink.

Salted Chocolate Avocado Pudding by Angela Liddon Ingredients: For the pudding: • 3/4 cup (140 g) packed avocado (from 1 medium avocado)* • 1/4 cup (20 g) unsweetened cocoa powder • 1/4 cup (60 mL) pure maple syrup • 2 tablespoons (30 mL) brown rice syrup** • 2 tablespoons (30 mL) coconut oil, melted • 2 tablespoons (30 mL) unsweetened almond milk • 1 tablespoon (15 mL) natural smooth roasted almond butter • 1/2 teaspoon pure vanilla extract • 1/4 plus 1/8 teaspoon fine sea salt, or to taste

For serving: • Coconut Whipped Cream • Fresh berries • Finely chopped almonds or other nuts

Directions: 1. Add the avocado, cocoa powder, maple syrup, brown rice syrup, melted coconut oil, milk, almond butter, vanilla, and salt (start with 1/4 teaspoon) into a food processor. Process until super smooth, stopping to scrape down the side of the bowl as needed. 2. Taste and adjust salt and sweetener, if desired. 3. Spoon into an airtight container, cover, and chill for 1 to 2 hours, or simply enjoy immediately at room temperature. 4. Portion into shallow bowls and top with Coconut Whipped Cream, fresh berries, and nuts. 5. Leftovers can be stored in an airtight container in the fridge for 1 to 2 days. I prefer the flavour when enjoyed the same day, but it’s still good the next day too!

Tips: * Make sure the avocado you use is ripe, but still fresh and without bruises. Bruises can result in a pudding that’s bitter

SimplifyMono-Diet

Choose one of these recipes and enjoy it for breakfast, lunch and dinner! Simplify your life and your gut!

Cleansing Soup Recipe by Cate Stillman 1 large leek/onion/shallot (choose one or omit) 2 teaspoons coconut oil or ghee 3 bay leaves 1 large sweet potato, squash, or turnip - peeled and chopped 5 cups vegetable stock (or meat stock if you prefer) 1” piece of ginger, minced 1” piece of turmeric, minced (or ½ teaspoon dried) 1 small zucchini, chopped 2 cups minced kale or chard or other collard green 1 large handful of spinach, coarsely chopped *squeeze of lemon *fresh chopped parsley *fresh chopped cilantro *flax oil *fresh black pepper *sprouts *seeds

Instructions: 1. Heat the pain and add the ghee or oil. Saute the onion/leek/shallot until translucent. 2. Add the sweet potato/turnip/squash and saute until tender. 3. Stir in the stock, bay leaves, ginger, and turmeric. Simmer for 10 mins. 4. Add the zucchini and kale and cook over low heat for 20 mins covered. 5. Stir in the spinach, letting the spinach wilt. 6. Remove the bay leaves. 7. Option to puree half the soup to make creamier. 8. Garnish with any or all of the listed optional ingredients - parsley, lemon juice, cilantro, flax, oil, fresh black pepper, sprouts, seeds.

Tip: make in the morning and eat all day. Eat for up to two days, then make fresh batch to ensure optimal nutrients in food. If you have a family, make enough for the whole family to share and enjoy.

Mixed Veggie Miso Soup by Naomi Whittel1 tablespoon coconut oil 1 yellow onion, diced 1 tablespoon grated ginger 3 cloves garlic, minced 1 teaspoon turmeric 2 teaspoons cumin sea salt black pepper 8 ounces (about 3 cups) shiitake mushrooms sliced 2 large carrots, diced 2 cups broccoli florets 1 bunch large bok choy, shredded 4 cups bone broth or vegetable broth 1/4 cup miso paste 1/4 cup dulse flakes (for serving) 1. Melt the oil in a large saucepan over medium heat. Sauté the onion for about 5 minutes or until translucent. Stir in the ginger and garlic, stir to combine. 2. Add turmeric, cumin, salt and pepper and cook for about 2 minutes, stirring constantly to prevent burning. Mix in the vegetables and cook for another 2 minutes. 3. Add in the broth, lower the heat to a gentle simmer and cook for about 5 – 10 minutes. Remove from heat. 4. Gently mix in the miso, and dulse flakes and stir to combine. Divide amongst 4 bowls. Great as a snack or a make it a meal by serving it alongside a mixed greens salad. 5. Store leftovers in an airtight glass container in the refrigerator for up to 3 days.

Steamed, Baked or Boiled potatoes, sweet potatoes, beets, carrots, turnips, parsnips, squash, etc. Add to grain, greens, or enjoy on their own.

Sweet Potato, Spinach + Quinoa Bowl by Ashley Dentino In these beginning days of autumn, with weather bouncing back and forth from hot and cold, it’s great to have a few recipes up your sleeve than can be served either warm or chilled. This recipe is a bright, beautiful bowl of roasted sweet potatoes, baby spinach, and quinoa, tossed together with a zingy cilantro-lime dressing and a few crunchy pumpkin seeds. Ingredients:2 large sweet potatoes3 T extra-virgin olive oil3⁄4 t sea salt1 c quinoa (uncooked, rinsed) 5 oz baby spinach 1 lime (juice from and zest) black pepper1⁄4 c fresh cilantro (chopped) 1⁄4 c hulled pumpkin seeds Instructions:1. Preheat the oven to 450°F.2. Peel the sweet potato and cut into 1/4-inch-thick slices. In a bowl, toss with 1 T of olive oil and 1/4 teaspoon of sea salt. Place the slices in a single layer on a baking sheet. Roast for about 20 minutes, or until tender and slightly browned. Set aside to cool slightly.3. Meanwhile, place the quinoa in a pot over medium-high heat. Cook, stirring, until lightly toasted, about two minutes. Add 2 cs of water and bring to a boil over high heat. Simmer, uncovered, until quinoa turns translucent and water is almost absorbed, about 10 minutes. Then stir in the baby spinach all at once, place a lid on the pot, and cook over low heat for 5 minutes more.4. To make the dressing, whisk together the remaining 2 Ts olive oil, the lime zest and juice, the remaining 1/2 teaspoon salt, and freshly ground black pepper to taste.5. In a large bowl, place the roasted squash, quinoa-spinach mixture, chopped cilantro, and pumpkin seeds. Drizzle with the dressing and toss gently to coat. Serve warm or at room temperature. Keeps well in the fridge for up to three days.

Kitchari inspired by Eat, Taste Heal and The Everyday Ayurveda CookbookMain Ingredients •1 c Split mung dal (or other legumes like red lentil) •1-2 c your favorite grain (white or brown basmati, quinoa or millet) •3-4 cups of chopped veggies (carrot, squash, sweet potatoes, greens) •4-6 cups water (add more if you like it soupy and less for a thicker version)Ingredients For Tempering: •2T ghee •1tsp coriander •1tsp cumin •½ tsp turmeric •Pinch of hing (if you have it) •¼ pumpkin seeds (or sunflower) •3T lemon (or lime) •2T maple syrup •Salt to taste •Chopped parsley as a topping

Soak the mung and your grain overnight. Rinse thoroughly before cooking.

Stovetop method: •Add the filtered water in a stockpot on medium heat. •Add mung dal + grains + chopped veggies •Once it starts to boil, turn the heat to simmer and cook for 35-45 minFor the Tempering: •Grab a small cast iron skillet or saucepan •Add ghee on medium heat •Add kitchari spices. Cook until fragrant. •Add pumpkin seeds. Cook until they start to pop. •Add the lemon + maple syrup and let it sizzle for 1-2 minutes •Pour over the top of your kitchari and ENJOY! •Add salt to taste and parsley.

Autophagy

Spring Cleanse Tea R (Naomi Whittel)• 1 decaf green tea bag (powerful polyphenol)• 1 decaf whole citrus bergamot Earl Grey tea bag (powerful polyphenol and detoxifier)• 1 tablespoon raw coconut oil (contains mct that promotes fat metabolism) or ghee• 1 cinnamon stick or a few dashes Ceylon cinnamon (anti-inflammatory and immune-booster)• Stevia if desired

In a kettle bring 1 to 1 ½ cups water to a boil. Pour the water into a large mug and add the tea bags and cinna-mon stick. Let steep for at least 3 minutes (the longer the better), then remove and discard the tea bags. Add the coconut oil / ghee and blend!

Dandy Coconut Latte R8 oz hot water1 Tbsp of organic coconut oil1 Tbsp Dandy BlendStevia if desired

Mix well. Let the oil melt and use a small hand blender or spoon. to incorporate the oil into the drink. Has a nutty flavor.

Sweet Potato Ginger Soup R (Mitchel Bleier)*4 servings2 Tablespoons MCT oil or olive oil3 cups cubed sweet potatoes1 1/2 cups 1/4” sliced peeled carrots1 Tablespoon grated fresh ginger3 cups filtered water1/2 teaspoon sea salt2 plus Tablespoons extra virgin olive oil

In a large sauté pan heat MCT or olive oil over medium low heat. Add sweet potatoes, carrots, and ginger and cook for 5 minutes, stirring occasionally. Add water and let cook for 30 minutes. Add salt and stir. Pour into a blender and blend until smooth. Add two tablespoons of extra virgin olive oil and blend again.1 serving size is 2 cups of soup

Iceberg Salad and Creamy Basil Dressing R (Mitchel Bleier)*makes 5 servings1 head of iceberg lettuce chopped1/2 avocado1/2 cup green olives sliced1/2 medium cucumber, peeled and deseeded

Creamy Basil Dressing1/2 avocado1/4 cup olive oil2 tablespoons MCT or olive oil1/4 cup apple cider vinegarSmall handful of fresh basil leavesFor dressing: Place all the ingredients in blender until creamy

Spring Asparagus and Turmeric Soup R (Mitchel Bleier)*makes 4 servings8 ounces (about 25 stalks) asparagus with ends cut off1 medium onion chopped2 thin slices fresh turmeric root3 cups filtered water2 tablespoons + extra virgin olive oil2 tablespoons MCT or coconut oil1 teaspoon sea salt

In a medium, large pot heat one tablespoon extra virgin olive oil over medium heat. Add onion and sauté until slightly caramelized. Add chopped asparagus, except for the tips (save them) and turmeric to the onions. Cook for 5 minutes. Add water to the pot and cook for 30 minutes. Pour into a blender and add MCT/olive oil and salt. Blend until smooth and creamy.

Deep ReleaseFor the 2nd week of the Deep Release, lean towards an all liquid diet for 1-5+ days. Liquids could be broths, juices, smoothies, and living soups. You may opt to keep in some form of fiber to keep your bowels regular in the morning. A ¼ of kimchi could be enough to keep things moving. If not, then we suggest adding in Salt Water Flushes in the a.m. If that still doesn’t work, adding in a ¼ of white rice or some sweet potatoes can also be enough fiber to keep things regular. We are also happy to discuss enemas this week, as they are another great way to clear things out.

Salt Water Flush adapted from Dr. Axehttps://draxe.com/salt-water-flush-recipe/

Do first thing in the morning on an empty stomach. This is if you are opting to eat only liquids, without fiber in your meals, you will need some help to keep things moving through. Give yourself plenty of time to use the bathroom several times after you do the flush (1-2 hour duration). This will wipe out everything, including good bacteria and microbiome. It is important to bring back good bacteria with probiotics after this is done.

Ingredients:2 teaspoons of sea saltglass jar with a lid1 liter of hot filtered water2 tablespoons of fresh lemon juice or one cup of lemon water

Directions:Heat up your water but not to boiling.Add your ingredients into the jar and put the lid on. Shake it vigorously to fully dissolve the salt. Make sure no granules are visible.Drink the mixture quickly, within a few minutes if possible (under 5 minutes is the goal).Lay down on your side and massage your belly on one side, then repeat on the other side. If you can manage to hold in the solution for about 30 minutes this will help your body fully absorb the salt.Within a short time after finishing the mixture you should start to feel the urge to go to the bathroom.Once you feel you can no longer hold out, go to the bathroom. You might have to go more than one time, sometimes needing to use the bathroom for several hours before you’re fully “cleansed” and your colon is emptied.

SMOOTHIES + JUICES + LIVING SOUPS

Green Smoothie A 3-4 leaves and stems of greens - kale, chard, and/or collardHandful of spinach1 cup coconut milk, coconut water, almond milk, or water 1 apple cut up1 tsp of spirulina or other green powder of choice 1 Tbp of maca powder1 handful of frozen berries of choice - blueberries, blackberries, strawberries

*Optional add ins: Small piece of gingerSmall piece of turmeric1 tsp Chia seeds or flax seeds1 tsp sweetener if needed - raw honey, maple syrup, or dash of stevia

Put all in a blender and blend away.

Green Mint Smoothie A by Naomi Whittel*serves 1 1 kiwi 1 pear 4 cups dark leafy green (spinach, collards, mustard greens etc.) 1 cup cucumber, rough chopped 1 cup sprouts (alfalfa, clover, broccoli etc.) 4 sprigs fresh mint 2 avocados 6 cups water ice cubes (optional) Blend!

Green Juice A 3-4 stems of kaleHandful of spinachBunch of parsleyCeleryAppleLemonGinger

Green Me Up Juice A from DetoxyogaCucumberCeleryCilantroParsleySpinachGinger Apple

Carrot, Apple + Ginger Just Juice A

Pumpkin Apple Pie Juice ½ cup pumpkin flesh3 apples, cored1 tablespoon honey (or a pitted date)1 teaspoon vanilla¼ teaspoon cinnamondash of ground clovesdash of ground gingerdash of ground nutmeg

Blend or juice fruits (and date, if desired) on high. Add vanilla and spices. Thin with water if desired.

Beet Zinger Juice A by Sarah O’Toole1/4 red beet3-4 leaves of kale or chard2 stalks of celery1 cucumber2 apples1 lemon

Directions:Place in all ingredients in an electric juicer one at a time and juice. Serve immediately.

The Classic Tomato Juice AIngredients:2 large tomatoes1 stalk celery1 cucumber1 handful of fresh parsley½ teaspoon pink Himalayan sea saltPinch of cayenne pepperHandful of ice

Preparation:Chop tomatoes into small sized piecesPlace tomatoes, celery, cucumber and parsley in juicerPour juice in shakerAdd sea salt, cayenne pepper and iceShake and strain in a glass

Liquid Sunshine Juice A from Maine Squeeze Smoothie & Juice CafeSpinach, Kale, Cucumber, Carrot, Apple, Ginger

*Save the fiber from your juices and make these yummy high fiber crackers! These help keep things moving in your gut. You can choose to eat these while doing liquids or save them until you are done with liquids. See recipe in Staples.

Raw Family Green Soup A from Green Smoothie Revolution3 leaves of chard1 stalk of celeryHalf a bunch fresh parsleyJuice of 1 lemon2 cups of hot water

Add boiling hot water to refrigerator cool veggies. Sometimes I add a Rapunzel (or your favorite brand) veggie broth cube for flavor. I use a Vitamix (totally worth the investment!) a regular blender works it will make the soup a bit chunkier. Add water as needed and blend to desired consistency. You can add dulse leaves, grated carrots, grated cauliflower and sprouts to this delicious of soup.

Basic Vata Green Soup A by Cate Stillman1 cup fennel½ cup yellow pepper1 avocado¼ cup fresh basil or dill chopped1 tbsp lemon juice½ tsp agave1 veggie broth cubeDash of cayenneSalt and pepper to tasteBlend with 4 cups boiling waterGarnish with sprouts or dulse leaves

Fun Vata Soup A by Cate Stillman½ fennel bulb1 large carrot (chopped if using regular blender)1 cup jicama1 avocado1 veggie broth cubeBlend with 4 cups boiling waterGarnish with sprouts or dulse leaves

BROTHS

Warm Miso SoupStrips of Seaweed (optional)

Magic Mineral Broth Recipe by Rebecca Katz*makes 6-7 quarts

Ingredients:6 unpeeled carrots, cut into thirds2 unpeeled medium yellow onions, cut into chunks1 leek, both white and green parts, cut into thirds1 bunch celery, including the heart, cut into thirds5 unpeeled cloves garlic1/2 bunch fresh flat leaf parsley4 medium red potatoes with skins on, quartered

3 yams or sweet potatoes with skins on, quartered1 8-inch strip of kombu (nutrient dense, dark brown to black seaweed that is dried and folded intosheets.) Helps with digestion! Find it in the asian section of Whole Foods or a natural food store.2 bay leaves12 black peppercorns4 whole allspice or juniper berries (if you cannot find whole, use ground allspice)1 Tbsp sea salt

Preparation:Rinse all veggies well, (including kombu). Find the largest stock pot you have and combine all the ingredients except the salt. Fill the pot to 2 inches below the rim with water, cover and bring to a boil. Remove lid, decrease heat to low, and simmer a minimum of 2 hours. As it simmers, some water will evaporate -- add more if the vegetables start to peek out. Season with sea salt and stir.Strain the stock using a large coarse-mesh strainer (remember to use a heat-resistant containerunderneath). Bring to room temperature, store in a glass container and refrigerate.

Note: This nutrient-rich broth is high in potassium and trace minerals. You can drink it like a tea, or use it as a base for all of your favorite soup and whole grain dishes. Wonderful for a cleanse!If you do not want to waste the remaining veggies, remove as much of the peel from the leftovers as possible and puree until smooth. Season with sea salt and enjoy!

Bone Broth from Wellness Mama2 pounds (or more) of bones from a healthy source 2 chicken feet for extra gelatin (optional) 1 onion 2 carrots 2 stalks of celery 2 tablespoons Apple Cider Vinegar Optional: 1 bunch of parsley, 1 tablespoon or more of sea salt, 1 teaspoon peppercorns, additional spices/herbs (turmeric, ginger).

I also add 2 cloves of garlic for the last 30 minutes of cooking.

You’ll also need a large stock pot to cook the broth in and a strainer to remove the pieces when it is done.

Instructions: 1. If you are using raw bones, especially beef bones, it improves flavor to roast them in the oven first. I place them in a roasting pan and roast for 30 minutes at 350. 2. Then, place the bones in a large stock pot (I use a 5 gallon pot). Pour (filtered) water over the bones and add the vinegar. Let sit for 20-30 minutes in the cool water. The acid helps make the nutrients in the bones more available. 3. Rough chop and add the vegetables (except the parsley and garlic, if using) to the pot. Add any salt, pepper, spices, or herbs, if using. 4. Now, bring the broth to a boil. Once it has reached a vigorous boil, reduce to a simmer and simmer until done. 5. During the first few hours of simmering, you’ll need to 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. I typically check it every 20 minutes for the first 2 hours to remove this. Grass-fed and healthy animals will produce much less of this than conventional animals. 6. During the last 30 minutes, add the garlic and parsley, if using. 7. Remove from heat and let cool slightly. Strain using a fine metal strainer to remove all the bits of bone and vegetable. When cool enough, store in a gallon size glass jar in the fridge for up to 5 days, or freeze for later use.

StaplesRuby Sauerkraut with Caraway from VegKitchen https://www.vegkitchen.com/recipes/ruby-sauerkraut-with-caraway/

Makes: approximately 3 ½ cups1 medium-large head organic red cabbage1 small beet2 minced garlic cloves1 teaspoon caraway seeds, toasted1 tablespoon sea salt

Remove any coarse or dry outer cabbage leaves. Cut the cabbage lengthwise into quarters. Grate the cabbage, core and all, and the beet: using the fine grater of a food processor; or shred cabbage finely with a knife and grate the beet on the ¼-inch holes of a hand grater. Mix the vegetables with the garlic, caraway seeds and salt.Firmly pack into a glass container such as a wide-mouth quart jar, filling it almost to the brim. Set the jar on a plate to collect any potential overflow. Apply pressure to the vegetable shreds with a weight that’s small enough to nest inside of the jar. This weight may be a clean rock, a water-filled drinking glass or a bottle (such as a plastic water bottle or soy sauce jar with its label removed).

Rest the weight atop the grated vegetables. Brine forms and typically will rise to the surface within 8 hours. (If the brine fails to rise and cover the vegetables then dissolve 1/2 teaspoon salt in 1/2 cup boiling water. When cool, add enough salt-water brine to cover the vegetables.)

The kraut will be ready in 5 to 7 days, or when it has a pleasant and tangy fermented flavor and the cabbage shreds are translucent rather than opaque. (To heighten the sour flavor, ferment for up to 10 days.) Remove the weight. Remove and discard any bubbly foam or discolored kraut from the top of the jar. Wash and tightly cover the jar. Refrigerated. kraut will keep for 6 months.

Serve as a condiment, allowing 1 to 2 tablespoons per person. You may also add kraut to salads, sandwiches or use it as a flavoring agent in dressings and soups.

Kimchi from Minimalist Bakerhttps://minimalistbaker.com/easy-vegan-kimchi/

Ingredients:CABBAGE1 head napa or savoy cabbage (outermost leaves removed, well rinsed)Sea saltVegan fish sauce (from Vegan Miam)2 Tbsp tamari (or soy sauce if not gluten-free)2 Tbsp coconut sugar (plus more to taste)1/4 cup pineapple juice (from a can)1/4 cup warm water

SAUCE3 Tbsp fresh ginger (peeled and chopped)1 head garlic (1 head yields ~1/3 cup cloves)1 small white onion (or sub 1/2 large per 1 small)1/2 cup red chili flake (or ground // more or less to taste)

VEGETABLES2 whole whole carrots (finely chopped or grated into matchsticks)6 green onions (roughly chopped)

Instructions:Make sure that you are using clean surfaces and utensils and are washing your hands throughout the process of preparing your kimchi in order to prevent introducing bad bacteria and disrupting the fermentation process.

Start by quartering your well-rinsed and dried cabbage (savoy or napa) and carefully removing the bottom core (hard white section) with a sharp knife. Discard.

Next place your cabbage in a large mixing bowl and begin packing a generous amount of sea salt in between each of the leaves. Do so by lifting each individual leaf and sprinkling with sea salt. Repeat until all leaves have been salted. Then press down and let rest for 30 minutes. This softens and breaks down the cabbage, drawing out moisture, priming it to be coated in the sauce.

While your cabbage rests, prepare your vegan fish sauce by adding all ingredients to a small mixing bowl and whisking to combine. Set aside.

Next, prepare your chili sauce by adding fresh ginger, garlic, onion and red chili flake to a food processor or blender. I started with 1/2 cup chili flake and found it to be quite spicy (as I prefer). So if you desire less heat, start at 3-4 Tbsp and work your way up (amounts as original recipe is written // adjust if altering batch size). Taste and adjust flavor as needed.Add vegan fish sauce to this mixture and pulse to combine. Set aside.

At this time, your cabbage should be ready to flip. Wash your hands and turn each section of cabbage over so it’s facing the opposite direction. Then pack down with hands to compress. You’ll repeat this process 3 more times (for a total of 4 times), waiting 30 minutes in between, and washing hands before touching cabbage.

In the meantime, add your chopped carrots and green onion (optional) to a medium mixing bowl, along with the sauce. Stir to combine, then cover and set aside.

While waiting, this is a good time to sterilize your storage containers. Bring a pot of water to a boil and place your containers (I used 1 large mason jar, and 1 small glass container // as original recipe is written // adjust if altering batch size), in a clean sink and pour the boiling water over top. Let containers cool slightly, then dry with a clean towel and set aside.

Once you have flipped your cabbage 4 times (it should be tender and shrunken down quite a bit), it’s time to rinse. In very cold water, rinse each section of cabbage to remove excess salt, then place on 2-3 absorbent clean towels and pat dry. Also separate the cabbage leaves at this time, so they’re easier to work with.

Rinse and dry the mixing bowl the cabbage was in, then return the dried cabbage to the bowl. Get your sauce with carrots and green onions and begin coating each leaf with the sauce. If you have gloves (disposable or rubber), use them at this time as the sauce can irritate sensitive hands (I didn’t, but thought it was worth mentioning).

Be generous when coating, but also keep in mind you need enough sauce to coat all of the cabbage. Once the cabbage is thoroughly coated with sauce, wash hands and get your sterilized storage container(s).

With clean hands, begin placing the coated cabbage leaves in the container, packing down to ensure there is as little air as possible between leaves. Continue until all cabbage is packed in, then press down very firmly to remove air. Top with clean, sterilized lid, and set in a cool dark place (such as a cabinet, not the refrigerator) to ferment.

How long to ferment is up to you. The resource I used suggested 36 hours minimum, then transfer to the refrigerator for 1 week to ferment longer. I fermented mine for about 48 hours, but next time I think I’ll do 1 week for softer cabbage and a more intense fermented flavor.

The longer you ferment the kimchi, the tangier and intense the flavor will be, and the more tender the cabbage will become. From what I’ve read, I wouldn’t ferment for more than 21 days.

Each day it ferments, open up and press down with a clean utensil, such as a spoon, to press out air bubbles and ensure the kimchi is immersed in liquid. A good sign of proper fermentation is seeing little bubbles in the sauce when you press down.

A good indicator of when it’s done fermenting is the smell. If it smells pleasant to the nose and tangy, like the kimchi you’re used to trying, it’s probably ready to transfer to the refrigerator.

Kimchi will keep in the refrigerator for at least 3-4 weeks, and even months. You’ll know it’s gone bad if mold has formed or the smell is sour or unpleasant.

How to enjoy kimchi?! This makes a great addition or side to any Asian dish, such as Easy Vegan Fried Rice, Vietnamese Spring Rolls, or General Tso’s Tofu Stir Fry.

Juice Pulp Crackers from The Green CreatorIngredients:2 big cups of juice pulp (I used only carrots, but you can use anything you like)1 big tablespoon of chia seeds½ cup flax meel (or flax seeds)3 tablespoons of tamari or coconut aminos (if you want it to be gluten- and soy free)1 teaspoon (dried) chopped parsleya big dash of turmeric1 teaspoon (dried) chopped oreganoblack pepper to taste¼ cup of water

Instructions:Blend all the ingredients (not the water) in a food processor. Add slowly just a tiny bit of water while the food processor is running. Just enough so the pulp will be easy to spread, but don’t add too much water. It should not be too watery. The amount of water depends on the juicer you juice and on how dry or wet the pulp is.

WITH a food dehydratorPlace the mixture on the dehydrator sheet and spread evenly. Cut into squares with a knife and then dehydrate the crackers at 118 Fahrenheit for about 4 hours, flip and then dehydrate for another 4 hours. The crackers are done when they are crunchy.

WITHOUT a food dehydratorPreheat your oven to 320 degrees Fahrenheit. Spread the mixture thinly on a parchment lined baking sheet and cut squares when spread evenly. Place in the oven and bake for about 40-50 minutes (flip halfway). The crackers are done when they are dry and crispy.

Keep the crackers in an airtight container on a dry cool place.

How to Prepare Quinoa1 cup quinoa1 3/4 cup Magic Mineral Broth or filtered waterpinch of sea salt

Rinse quinoa well with warm water and drain through a fine mesh strainer. Note: It is important to rinse quinoa before cooking. It has a natural saponin coating that repels insects and birds and can be very bitter to taste. Rinsing also helps prepare quinoa for digestion. Even better, soak it overnight!). In a medium sized pot, place quinoa, broth or water and sea salt. Cover and bring to a boil. Reduce heat to low and simmer for about 20 minutes or until liquid has been absorbed.

Serving suggestions:*While still warm in pot, toss in a hearty handful or two of baby spinach and cover. Let wilt for a few minutes and then toss with chopped almonds, seeds and your favorite vinaigrette.*Top with fresh herbs, diced celery, chickpeas and your favorite vinaigrette.*For a warm breakfast option, top with toasted, sliced almonds, toasted large flake coconut, blueberriesand a splash of almond milk.

How to Soak Nuts and Seeds1 cup sunflower seeds or pumpkin seeds or sesame seeds or almonds or cashews2-3 cups filtered waterPlace seeds or nuts in bowl and cover with water to soak for 6 hours or overnight. Drain and store in the refrigerator. Use within 2 days.

Almond Cinnamon Balls by Naomi Whittel3/4 cup almond butter 2 tablespoons ground flax seed 1 1/2 tablespoons Ceylon cinnamon dash sea salt 1-2 tablespoons honey 1/4 cup coconut flour unsweetened shredded coconut (optional)

1. In a bowl mix together the almond butter, flax seed, cinnamon, sea salt, honey and coconut flour. 2. Freeze for at least 30 minutes or up to an hour. 3. Using a tablespoon or a small ice cream scoop, scoop mounds of the mixture onto a baking sheet lined with parchment or waxed paper. Optional: roll in coconut. 4. Store in a glass container in the refrigerator up to five days, or keep them in the freezer up to four months.