Fall Cleanse 2013

!
These statements have not been evaluated by the Food and Drug Administration. This is not
intended to diagnose, treat, cure, or prevent any disease
www.SimplyHealthyandHappy.com

TABLE OF CONTENTS
Smoothie Mayhem (7) .............................................................................................................................. 6
Green Machine Madness ..................................................................................................................... 6
Cranberry Bliss Detox Smoothie ....................................................................................................... 6
Pumpkin Pie Smoothie ........................................................................................................................ 7
Healthy Chocolate Smoothie ............................................................................................................ 7
Autumn Cleansing Smoothie ............................................................................................................ 7
Apple Pie Smoothie .............................................................................................................................. 8
Rawkin Love ............................................................................................................................................. 8
Warm Breakfasts (4) .................................................................................................................................. 8
Sweet Potato Hash ................................................................................................................................ 8
Coconut Flour Pancakes: ..................................................................................................................... 9
Chai Spiced No-Oat-Meal ................................................................................................................. 10
Pumpkin No Oat-Oatmeal ............................................................................................................... 10
Juices (7) Liquid Assets .......................................................................................................................... 11
Apple Pick Me Up ................................................................................................................................ 11
De-Bloat + Love the Liver ................................................................................................................. 11
Ground Me ............................................................................................................................................ 11
Alkaline Special .................................................................................................................................... 12
Sweet Lovin Liver + Detox Juice .................................................................................................... 12
Beautiful Beauty Green Juice .......................................................................................................... 12
#


Celery Cleanser .................................................................................................................................... 12
Home Made Milks (2) ............................................................................................................................. 13
Hemp Milk ............................................................................................................................................. 13
Almond Milk ......................................................................................................................................... 13
Dips (6) ........................................................................................................................................................ 13
Tahini Dip ............................................................................................................................................... 14
Sweet Potato Chutney ...................................................................................................................... 14
Bean-less Hummus ............................................................................................................................. 14
Cilantro Pea Dip ................................................................................................................................... 15
Baba Ghanoush ................................................................................................................................... 15
Deliciously Detoxing Pesto ............................................................................................................. 15
Raw Meals (9) ............................................................................................................................................ 16
Detox Lettuce Wraps ......................................................................................................................... 16
Spinach Salad with Pumpkin Seeds & Cranberries ................................................................. 16
Kale, Apple & Sunflower Seed Salad ............................................................................................ 17
Fall Detox Salad ................................................................................................................................... 17
Colorful Goddess Salad ..................................................................................................................... 18
Falling Pear Salad ................................................................................................................................ 18
Chili Dipped Wraps ............................................................................................................................. 19
Mediterranean Kale Salad ................................................................................................................ 19
Apple Spinach Cabbage Slaw ........................................................................................................ 20
Cooked meals (7) ..................................................................................................................................... 20
$


Vegetable Curry ................................................................................................................................... 20
Stuffed Acorn Squash ........................................................................................................................ 21
Roasted Root Veggie Salad ............................................................................................................. 21
Zucchini Noodles with Roasted Red Pepper Sauce ................................................................ 22
Vegetable Skewers ............................................................................................................................. 22
Kale with Gomasio .............................................................................................................................. 23
Spaghetti Squash with Tomatoes ................................................................................................. 23
Raw Soups (5) ........................................................................................................................................... 23
Garden Blend Soup ............................................................................................................................ 23
Cream of Zucchini Soup ................................................................................................................... 24
Gazpacho ............................................................................................................................................... 24
Spinach Apple Soup .......................................................................................................................... 25
Avocado Bliss (makes 2 servings) .................................................................................................. 25
Warm Soups (9) ........................................................................................................................................ 26
Thai Butternut Squash Soup ........................................................................................................... 26
Kale Soup and White Bean Soup ................................................................................................... 26
Roasted Pumpkin Soup .................................................................................................................... 27
Carrot Ginger Soup ............................................................................................................................ 27
Sweet Potato Cauliflower Soup ..................................................................................................... 28
Minestrone Soup (beans optional) ............................................................................................... 28
Chicken Bone Broth: .......................................................................................................................... 29
Miso Soup with Sea Vegetables .................................................................................................... 29
%


Detox Soup 101 (adapted from The Gluten Free Goddess; serves 4) .............................. 30
Dressings (3) .............................................................................................................................................. 31
Tahini Dressing .................................................................................................................................... 31
Honey Lemon Dressing .................................................................................................................... 31
Oil and Vinegar with a Kick .............................................................................................................. 32
SNACKS (9) ................................................................................................................................................. 32
Energy Super Food Balls ................................................................................................................... 32
Trail Mix .................................................................................................................................................. 32
Apple Banana Sandwich .................................................................................................................. 33
Celery with Sun butter & Cinnamon ............................................................................................ 33
Fruit with Honey-Tahini Dip ............................................................................................................ 33
Digestion Pick Me UP ........................................................................................................................ 33
Kale Chips .............................................................................................................................................. 33
The Sweet Sensation ......................................................................................................................... 34
On the Go Pick Me Up ....................................................................................................................... 34
Transition Diet Recipes (4) ................................................................................................................... 34
Egg & Spinach Frittata ....................................................................................................................... 34
Vegetable Quinoa ............................................................................................................................... 35
Quinoa Breakfast Bowl ...................................................................................................................... 36
Eggs & Tortillas ..................................................................................................................................... 36
Desserts (5) ................................................................................................................................................ 36
Raw Avocado Pudding ...................................................................................................................... 36
&


Chia Dessert .......................................................................................................................................... 37
Banana Split Sundae .......................................................................................................................... 37
Strawberry Sorbet ............................................................................................................................... 37
Raspberry Mousse .............................................................................................................................. 38

Smoothie Mayhem (7)

For each Smoothie recipe, simply add all ingredients into a Vitamix or high-speed
blender. If needed simply add water to reach your desired thickness. Use organic
produce whenever possible. Each serving is for 2 people or 1 large meal substitute.
Protei n i s i mportant i n the morni ng. You can al so add extra protei n to any Smoothi e by
i ncl udi ng ei ther a scoop of your favori te protei n powder or 3 tabl espoons of hemp seeds.
Unl ess otherwi se noted, al l Reci pes i n thi s Gui de are 1 Servi ng.
Green Machine Madness
1 cup coconut milk, rice milk, almond or hemp milk
1 banana
1 handful of kale
3 Tablespoons hemp seeds or 1 scoop hemp protein
Combine all ingredients in blender; blend until smooth

Cranberry Bliss Detox Smoothie
1 cup coconut milk, rice, almond or hemp milk
1 cup mixed berries
1/4 cup unsweetened Cranberry juice concentrate
avocado, peeled and pitted
'


1-2 Tablespoon ground flax/chia
1 teaspoon ginger
Ice (optional)

Pumpkin Pie Smoothie
2 cups coconut milk, rice, almond or hemp milk
1 cup pumpkin puree (home-made or canned)
1 teaspoon vanilla
1 teaspoon pumpkin spice
2 Tablespoons raw honey or 5 drops stevia


Healthy Chocolate Smoothie

1 1/2 cups baby spinach
1 banana
1 avocado
3 Tablespoons, rounded, organic cacao powder
2 Tablespoons chia seeds
1/2 cup frozen berries

Autumn Cleansing Smoothie

1 pear
1/2 cup parsley
avocado
1 tablespoon raw cacao powder
1 teaspoon cinnamon
1 teaspoon pumpkin pie spice, plus reserve for dusting
(


Apple Pie Smoothie
1 apple, cored and chopped
1 teaspoon pure vanilla extract
teaspoon cinnamon
inch slice of ginger (optional)
2 tablespoons of flax seeds
Pinch of nutmeg

Rawkin Love
1 banana
1 tablespoon ground flax seed
1 cup spinach or kale
1 cup frozen berries
teaspoon cinnamon
1 splash pure vanilla extract
Ice (optional)


Warm Breakfasts (4)
Sweet Potato Hash
1 large sweet potato
1 large beet
2 turnips
1 onion
1 teaspoon rosemary, minced
1 tablespoon garlic, minced
1 tablespoon coconut oil
)


Preheat oven to 400. Chop vegetables into half-inch chunks. Coat with coconut oil.
Line a baking sheet with parchment paper and spread evenly. Sprinkle with salt,
pepper, and rosemary. After 25 minutes, add garlic, stir, and roast for an additional 10
minutes.

Coconut Flour Pancakes:

1 banana
cup of coconut flour
2 tablespoons chia seeds
1 cups almond milk
1 teaspoon baking powder
1 teaspoon cinnamon
Fresh berries

Blend banana and chia together in a food processor or blender. Add milk and blend
again until smooth and set aside.
In a large bowl add the coconut flour, baking powder, cinnamon and mix. Then add
banana mixture to dry ingredients and stir really well, make sure there are no lumps.
Let the mix stand for a few minutes, if it thickens up to much you add some more
almond milk.
Heat pan with a teaspoon of coconut oil (sometimes it works better with no oil, but
you run the risk of the pancakes sticking to the pan). Place batter into pan to create
small silver dollar sized pancakes (about a tablespoon for each pancake). Cook on
both sides until golden brown. Add fresh berries or shredded coconut for extra
sweetness.

*+


Chai Spiced No-Oat-Meal
1 medium acorn squash
1/2 can coconut milk
1 tablespoon hemp hearts
1/4 cup unsweetened coconut flakes
2 teaspoon cinnamon
teaspoon nutmeg
teaspoon cardamom
1 diced apple
Raw honey

Pre-heat oven to 350 degrees. Cut acorn squash in half. Fill a roasting pan with 1 inch
of water, and place squash flesh-side down. Roast 45 minutes to an hour, or until very
soft. Scrape out seeds and discard. Spoon out squash into blender. Add coconut milk,
coconut flakes, chia, and spices. Blend until hot or return or pour into saucepan to
warm. Top with diced apple. Sweeten with raw honey.

Pumpkin No Oat-Oatmeal
cup coconut milk, almond milk,
cup water
1 tablespoon coconut flour
cup pumpkin puree
1 teaspoon chia
teaspoon. cinnamon
teaspoon vanilla extract
teaspoon nutmeg
teaspoon ginger
Toppings: raisins, coconut flakes, sunflower/pumpkin seeds

Bring milk and water to a boil. Add pumpkin and stir until smooth, bring to a boil
again, whisk in coconut flour, and bring to a boil one final time. Cook until desired
consistency is reached, turn off heat, and add in chia, vanilla and spices. Top with
raisins, coconut flakes, sunflower and pumpkin seeds.

**


Juices (7)
Liquid Assets
For each Juice recipe, juice all ingredients together in your Vitamix or juicer. To
sweeten any Juice, add vanilla extract, stevia, raw honey or juice from a lemon and
lime. If you desire a little spice, you may add hot sauce, cayenne pepper, nutmeg or
cinnamon. Be sure to wash all fruits and vegetables thoroughly if the recipe includes
the rind or skin. Again, use organic whenever possible. Always wash your produce
thoroughly if you wish to include the rind or peel in your Juice.
(If usi ng a bl ender, make sure to consul t the i nstructi on bookl et for j ui ci ng di recti ons or
stay tuned for an emai l al l about Jui ci ng when you do not have a Jui cer.)

Apple Pick Me Up
2 Apples
Thumb size Ginger
2 Carrots
Handful of Kale (or any greens)
Juice all ingredients and enjoy.
De-Bloat + Love the Liver
10 Asparagus Stalks
3 Cucumbers
4 Celery Stalks
1 Lemon

Ground Me
3 Carrots
1 Beet (you can also add the stems if you desire)
3 Celery Stalks
inch of ginger
Juice of one lemon
*!


Alkaline Special
2 Cucumbers
6 Celery Stalks
1 cup Kale
1 cup parsley
2 Lemons


Sweet Lovin Liver + Detox Juice
3 carrots
5 stalks celery
1 cucumber
bunch kale
bunch parsley
bunch cilantro
1 lemon squeezed


Beautiful Beauty Green Juice
1 cup spinach
1 cucumber
1 pear
3 celery stalks
1 lime

Celery Cleanser
3 Celery Stalks
1 cup Greens or Bunch of Spinach
1 Cucumber
*#


1 cup of parsley
1 Apple
Juice of one Lemon


Home Made Milks (2)
Hemp Milk
1/3 cup hemp seeds
16 ounces water
1/8 teaspoon cinnamon
1/4 teaspoon pure vanilla

Blend in a Vitamix, Blendtec or high powered blender, and strain through nut milk bag
or cheesecloth.

Almond Milk
1 cup whole raw almonds, soaked overnight; drain and rinse (yields 1 1/2 cups)
2 1/2 cups filtered water
1/2 teaspoon pure vanilla (optional)

Blend in a Vitamix, Blendtec or high powered blender, and strain through nut milk bag
or cheesecloth.

Optional Add-Ins:
Stevia
Honey
Dips (6)
For the following section, if you cannot find nutritional yeast simply omit it from the
recipe. If you are intolerant to soy and/or miso, simply omit that as well.
*$


Tahini Dip
cup tahini (sesame paste)
1 clove garlic, minced
juice of 1 lemon
cup water
1-2 tablespoons Wheat Free Tamari (optional)
Whisk or blend all ingredients until creamy. Slowly add more water to obtain desired
consistency. (This dip will thicken in the refrigerator and can be stored for up to 3 days)
Sweet Potato Chutney
2 tablespoon shallots, finely chopped
teaspoon red pepper flakes
2 tablespoon honey
cup apple cider vinegar
2 tablespoon dried cranberries
teaspoon grated fresh ginger
1 medium sweet potato, peeled and coarsely chopped

Combine shallots, pepper, honey, vinegar, dried cranberries, and ginger in a medium
saucepan. Stir in sweet potato; bring to boil. Reduce heat and simmer, covered, 10
minutes, stirring occasionally.

Bean-less Hummus
1 zucchini
cup tahini
3 sundried tomatoes
cup fresh or dried basil
teaspoon sea salt
1/8 teaspoon pepper
1 glove garlic, minced
1 tablespoon raw apple cider vinegar
1 lemon, juiced
(May add -1/2 cup water if needed)

Blend all ingredients together in a food processor or Vitamix . Add more water until
desired consistency is reached.

*%


Cilantro Pea Dip
3 cups frozen peas
1/4 cup fresh cilantro
Zest and juice of 1 lemon
1 clove garlic
2 tablespoon olive oil, plus more for drizzling
1 tablespoon tahini
Sea salt and pepper

Cook peas in salted, boiling water until tender, about 1 minute. Transfer to an ice-
water bath; drain. Pulse peas in a food processor with cilantro, lemon zest and juice,
garlic, 2 tablespoons olive oil, and tahini. Season with salt and pepper; drizzle with oil.

Baba Ghanoush
1 eggplant
cup tahini
1 clove garlic
Juice of 1 lemon
1 tablespoon hemp seeds
2 tablespoon olive oil

Roast eggplant in oven at 400 for 30 minutes. Then place in a bowl of cold water for 5
minutes. Peel skin and discard. Chop into pieces and place all ingredients in blender.

Deliciously Detoxing Pesto
1 cup washed, loosely packed fresh basil leaves
cup fresh sorrel leaves, cilantro, or mint
2 sun dried tomatoes
2 cloves fresh garlic, peeled
juice of 1 lemon
to cup quality, cold pressed extra virgin olive oil, as needed
sea salt, to taste

Combine the basil, sorrel, sun dried tomatoes, lemon juice and garlic in a food
processor bowl; pulse and process the mixture until it is finely chopped. Slowly add
extra virgin olive oil in a steady drizzle as you pulse the processor on and off. Process
until it becomes a smooth, light paste.
*&


Add enough olive oil to keep it moist and spreadable. Season with sea salt. Cover
tightly and chill in the refrigerator for at least 1 hour to saturate the flavors. If storing
overnight, pour a thin layer of extra virgin olive oil over the top of the pesto to help
keep it bright green.

Raw Meals (9)

Detox Lettuce Wraps
6 sheets nori or lettuce leaves
1 avocado
cup sauerkraut or kimchee
1 tomato, diced
1 tablespoon hemp seeds (optional)
1 cup sprouts (of choice)
1-2 tablespoons Tahini Dressing (optional)

Lay out the nori or lettuce leaves. Place all the ingredients on each leaf and roll up.
Add 1-2 tablespoons of Tahini Dressing for extra flavoring or a dash of cayenne pepper
for some heat. Serves 2

Spinach Salad with Pumpkin Seeds & Cranberries
2 cups baby spinach
cup pumpkin seeds
3 Tablespoons cranberries
cup cherry tomatoes
cucumber chopped
Raw onion sliversabout cup

Chop all your vegetables & mix into a large bowl. Top with pumpkin seeds and
cranberries.
*'


Kale, Apple & Sunflower Seed Salad
2 bunches of kale, small chiffonade
1/2 lemon, juiced
1 Fuji apple, sliced
1 tablespoon Dijon mustard
1/2 cup organic olive oil
2 tablespoon honey or stevia
Splash of apple cider vinegar (or your favorite vinegar)
1 cup sunflower seeds
1/2 cup raisins
Sea salt to taste

Massage kale with lemon juice using your hands for three minutes to break it down.

In a smaller bowl, combine mustard, honey, vinegar and sea salt. While whisking
mixture vigorously, add the organic olive oil slowly in a thin stream. Mix dressing with
kale and top with sunflower seeds, raisins and add some thyroid boosting minerals
such as dulse sprinkles, then garnish with apple.

Fall Detox Salad
2 cups chopped broccoli
2 cups chopped cauliflower
3 grated carrots
cup raw pumpkin seeds
cup chopped apple
cups chopped parsley
cup sunflower seeds
1 cup dried cranberries
Pinch of turmeric
Pinch of cumin
1 lime juiced
teaspoon salt

Place the broccoli, cauliflower and parsley in the food processor. Chop until you get
nice even bite-sized florets. Grate the carrot. Combine pumpkin seeds, apples,
*(


sunflower seeds, and cranberries into a large bowl and toss into the salad. Juice the
lime and mix with cumin, turmeric and olive oil. Add salt and pepper to taste.
Colorful Goddess Salad
2 cups red cabbage
2 cups green cabbage
1 raw beet
1 yellow beet
1 radish
1 stalk of celery
1 cucumber
1 zucchini

Dressing:
cup tahini
cup water
2 Tablespoons fresh parsley, chopped
2 Tablespoons chives, chopped
teaspoon sea salt
2 cloves garlic
1 tablespoon coconut aminos
2 tablespoon fresh lemon juice
2 tablespoon apple cider vinegar

Thinly slice the cabbages, cucumber and celery. Use a cheese grater to shred the beets
and zucchini. Toss the mixture into a large bowl. Separately, mix the ingredients for
the dressing in a food processor until smooth.

Falling Pear Salad
1 bunch of well rinsed kale
cup dried cranberries
2 pears diced
2 avocados cubed
Sea Salt to taste
2 tablespoons olive oil
cup pumpkin seeds
1 lemon juiced

*)


Chop the kale, pear and avocado into bite size pieces. Combine all other ingredients
together and toss enthusiastically. Add the cranberries and pumpkin seeds on top of
the salad and the juice of one lemon.

Chili Dipped Wraps
1 bunch of Swiss chard
1 zucchini
1 grated beet
1 red bell pepper
1 avocado cubed
julienned jicama

Wrap: Please choose your favorite healthy green such as collard, romaine lettuce, or
kale. If you would like to boost your thyroid, then wrap this mixture into a Nori Sheet
(which can be bought at your local health food store or on amazon).

Dip:
3 tablespoon sun butter
teaspoon grated ginger
teaspoon garlic
teaspoon dried chipotle chili powder
2 tablespoon extra virgin olive oil
2 tablespoon water
1 teaspoon honey
1 tablespoon lemon juice

Thinly slice the vegetables. Add the dip ingredients to a food processor and blend
until smooth. Then add this delicious mixture and wrap with collard greens, romaine
lettuce or kale.

Mediterranean Kale Salad
2 small bunches dinosaur (Lacinato or any organic kale), stems removed
2 tablespoons extra virgin olive oil
2 tablespoons lemon juice
3/4 teaspoon sea salt
1/4 cup sunflower seeds
!+


1/4 cup raisins, soaked 10 minutes, drained, and rinsed
1/4 teaspoon fresh ground black pepper
1 tablespoon hemp seeds

Stack two of the kale leaves with the stem end facing you. Fold in half lengthwise and
roll tightly like a cigar. Slice crosswise into thin strips. Repeat with the remaining kale
leaves. Chop the kale strips crosswise a few times, so they aren't too long.

Place the kale in a mixing bowl along with the olive oil, lemon juice, and salt. Toss well
with your hands, working the dressing into the greens. Add the sunflower seeds,
hemp seeds and raisins and toss gently. Season to taste with black pepper.
Apple Spinach Cabbage Slaw
1/2 bunch organic baby spinach, washed
1 small organic head cabbage, shredded
1 organic Roma tomato, diced
1/2 cup organic leeks or green onion, thinly sliced
1 organic Pink Lady apple, julienned
1 organic Granny Smith apple, thinly sliced

Chop all the ingredients and toss into a large bowl. Place thinly sliced Granny Smith
apples on plate and place salad mixture on top. Add one of the 3 Dressings in the
dressing section to this amazing salad or feel free to squeeze lemon on top and drizzle
olive oil for a simple dressing.

Cooked meals (7)
For steami ng i f you don t own a steamer basket, si mpl y boi l the cooked vegetabl es
wi th some fi l tered water unti l tender, usual l y about 10 mi nutes.

Vegetable Curry
1 pound cauliflower, cabbage, zucchini
1 red onion, diced
!*


6 oz. can tomato paste (look for a BPA FREE can)
can coconut milk
1 glove garlic
teaspoon cardamom powder
teaspoon coriander powder
teaspoon ginger
1 teaspoon fenugreek powder
teaspoon chili powder (optional)
1 teaspoon sea salt

Wash and chop vegetables. Saut onions and garlic in coconut oil. Add seasonings,
tomato paste and coconut milk and stir until smooth. Add vegetables and simmer for
15 minutes.
Stuffed Acorn Squash
1 medium yellow onion, chopped
6 stalks celery, finely chopped
2 carrots, diced
1 cup mushrooms, chopped
1 teaspoon sage
1 teaspoon thyme
2 large acorn squash
*optional * add cooked lentils to stuffing
Dried cranberries
Salt and pepper to taste

Pre-heat oven to 350 degrees. Cut acorn squash in half. Fill a roasting pan with 1 inch
of water, and place squash flesh-side down. Roast 45 minutes to an hour, or until very
soft. Scrape out seeds and discard. Saut onion, celery, carrots, mushrooms, sage, and
thyme. Remove from heat. Stir in salt and pepper, dried cranberries, mixing to
combine. Divide the stuffing evenly among the acorn squash halves.
Roasted Root Veggie Salad
1 pound root vegetables (beets, carrots, turnips, parsnips), diced
2 medium shallots
tsp. chopped fresh rosemary
!!


3 cups arugula
1 tablespoon apple cider vinegar
Dash of sea salt and pepper to taste

Preheat oven to 450 degrees. Line baking sheet with parchment paper. In medium
bowl, toss diced vegetables and shallots with Tablespoon of coconut oil tsp sea salt
to coat. Spread the veggies out in one layer on a baking sheet. Roast in oven until all
veggies are tender (about 20 minutes). Drizzle with one tablespoon of olive oil and
add fresh rosemary to the vegetables and toss to coat.

Combine remaining 2 tbs. of olive oil, vinegar, and mustard in a small bowl and whisk
with a fork until combined. Place arugula in a mixing bowl, pour dressing over greens
and toss to coat. Top with roasted vegetables.

Zucchini Noodles with Roasted Red Pepper Sauce
1 cup steamed sweet potato chunks
1 cup coconut milk
1 teaspoon dried basil
2 cloves garlic
1 tablespoon lemon juice
1 roasted red pepper
teaspoon of sea salt
2 zucchinis (grated or julienned)

Place all ingredients, except zucchini, in high-powered blender and blend until
smooth and creamy. Adjust seasonings to taste. Lightly saut zucchini or serve raw.

Vegetable Skewers
1 red onion
2 Japanese eggplants
2 zucchini
1 fennel bulb
12 cherry tomatoes

!#


If using bamboo skewers, soak them in water for 2 hours prior to using to reduce
charring in the oven. Chop the vegetables into quarters and then add them to the
skewers. Brush generously with olive oil, season with sea salt and pepper. Broil 6
inches from heat for approximately 10 minutes, turning kabobs after 5 minutes.

Kale with Gomasio
1 bunch kale
2 cups sesame seeds or store bought Gomasio
1 tablespoon Sea Salt

Rinse the kale, slice the ribbons and steam over medium heat for 3-5 minutes until
bright green; uncover after cooking and leave pot to maintain warmth. Place sesame
seeds in a cast iron skillet over medium heat roast for 10 minutes, stirring constantly
with a spoon until seeds turn golden brown. Place sesame seeds and sea salt in a
mortar and pestle and grind them into a coarse meal. When cooled transfer them to a
glass container.

Spaghetti Squash with Tomatoes
1 spaghetti squash
3 tomatoes or cherry tomatoes
2 cloves garlic
cup basil, Chiffonade

Pre-heat oven to 350 degrees. Cut spaghetti squash in half and scrape out seeds and
discard. Fill a roasting pan with 1 inch of water, and place squash flesh-side down.
Roast 45 minutes to an hour, or until very soft. Saut tomatoes and garlic. Remove
from heat. Stir in salt and pepper. Using a fork, scrape out the spaghetti squash and
put in bowl, combine all ingredients, stir and serve.

Raw Soups (5)
Garden Blend Soup
2 Tablespoons lemon juice
1/2 cup orange juice or 1 apple, cored
!$


1 cucumber
1/8 bunch parsley, washed well
1 avocado, peeled and seeded
1/2 bunch organic romaine lettuce or other organic greens
1/4 bunch organic cilantro, fresh basil, or dill
12 green onions or 1 tablespoon red onion (optional)
1 clove garlic
1 1/2 cups water
2 tablespoons of mellow white miso
1/2 teaspoon Himalayan Pink salt (or to taste)
1/2 red jalapeo pepper or dash cayenne

Combine ingredients in Vitamix and puree until smooth.

Cream of Zucchini Soup
1 cup filtered water, plus additional water to thin
2 medium organic zucchinis, peeled and chopped
2 stalks organic celery, chopped
2 Tablespoons freshly squeezed lemon juice
2 Tablespoons unfiltered extra virgin olive oil
2 teaspoons mellow white miso
2 small cloves garlic, crushed
1/2 teaspoon Himalayan pink sea salt, or to taste
1/8 teaspoon cayenne pepper
1 avocado, peeled, pitted, and mashed
2 Tablespoons minced fresh dill (or 2 teaspoons dried)

Combine the water, zucchini, celery, lemon juice, olive oil, miso, garlic, salt, and
cayenne in a Vitamix; process until smooth. Add the avocado and dill; blend briefly.
Add additional water to thin the soup to desired consistency.

Gazpacho
3 pounds organic heirloom or Roma tomatoes
1 stalk organic celery, coarsely chopped
1/2 organic cucumber, seeded, coarsely chopped
1/4 cup coarsely chopped organic bell pepper
1 organic green onion, chopped
!%


1/4 bunch organic parsley, minced
4 organic radishes, thinly sliced
1 1/2 tablespoons freshly squeezed lemon juice
1/4 cup unfiltered extra virgin olive oil
1 teaspoon Himalayan pink sea salt
1/8 teaspoon freshly ground black pepper
1 avocado, peeled, pitted, and coarsely chopped
1/2 teaspoon chili oil
1 tablespoon ground cumin

Coarsely chop the tomatoes. Combine all remaining ingredients, except chili oil, in a
Vitamix until well-blended. Chill in the refrigerator. Drizzle with chili oil before serving.
Spinach Apple Soup
1 cup filtered water
1 1/2 apples, peeled and chopped
1 cup spinach leaves
1 zucchini, chopped
1 teaspoon freshly squeezed lemon juice
1/2 avocado, peeled, pitted, and chopped
1/8 teaspoon sea salt

Combine all ingredients in a Vitamix; blend until smooth.
Avocado Bliss (makes 2 servings)
2 avocados
3/4 of a medium cucumber
1 stalk celery
Juice of 1 small lime
Handful of fresh cilantro
2 teaspoons cumin
1 teaspoon ground coriander
1/2 teaspoon salt
1 teaspoon wheat free tamari (optional)
1 cup water (if wanting warm soup use hot water)
Chives and pumpkin seeds to garnish

Blend all ingredients; expect the chopped chives in a high-speed blender until
smooth.
!&


Warm Soups (9)

When bl endi ng your hot soup, start sl owl y and work i n batches i f necessary. You do not
want to burn yoursel f or ri sk havi ng the steam bl ow the l i d off of the bl ender.

Thai Butternut Squash Soup
1 acorn squash
1 butternut squash
1 onion
1 carrot
2 cloves garlic
2 tabelspoon coconut oil
7 cups vegetable broth
1 cup coconut milk
-1 teaspoon red curry paste
1/3 cup cilantro
3 lime leaves
2 stalks lemon grass

Wash squash; bake halved squash at 350 for 45-50 minutes. In a large pot, saut
onions, carrot, and garlic in coconut oil. Add vegetable broth and coconut milk. Mix in
red curry paste. Then add cooked and cubed squash, cilantro and blend well. Simmer
with lime leaves and lemon grass for 20 minutes or more.

Kale Soup and White Bean Soup
2 leeks (white and light green parts only)
2 teaspoons olive oil
6 cups fresh kale, chopped, stems removed
!'


1 bay leaf
1 teaspoon fresh thyme
1 cup cooked white beans (optional)
Salt and pepper, to taste

Saut leeks in olive oil until soft. Add kale and cook until wilted. Add broth, bay leaf
and thyme and cook for 30 minutes on low heat. Add beans and salt and pepper.

Roasted Pumpkin Soup
2 tablespoons coconut oil
2 teaspoons ground cinnamon
3/4 cup chopped onion
1/2 cup chopped carrot
1/4 cup chopped celery
2 tablespoons fresh ginger, minced
1 tablespoon garlic, minced
2 cups cooked pumpkin
4 cups vegetable stock
2 Tablespoons toasted pumpkin seeds

In a medium saucepan, heat 2 tablespoons olive oil over medium-high heat. When
hot, add the cinnamon, onions, carrots, celery, ginger and garlic to the pan. Saut,
stirring occasionally, until lightly caramelized, about 3 to 4 minutes. Add pumpkin,
stirring into the vegetables.

Add stock and bring to a boil. Reduce to a simmer, and cook the soup for 15 to 20
minutes, or until the vegetables are soft. Remove the soup from the heat and process
in blender. Season with salt and pepper, to taste. Garnish with toasted pumpkin seeds.

Carrot Ginger Soup
2 pounds carrots
1 Tbsp. coconut oil
1 cup chopped onion
cup fennel, chopped
2 garlic cloves, minced
2 Tbsp. grated ginger
!(


1 tsp. salt
tsp. cumin
tsp. cinnamon
tsp. dried mint
3 Tbsp. fresh lemon juice

Cook carrots in vegetable broth 10-15 minutes. Saut onions, fennel and garlic over
medium heat for about 5 minutes. Add ginger, salt, and spices. Turn heat to low, and
continue to saut for another 8 to 10 minutes. Stir in lemon juice. Combine in blender
and puree.
Sweet Potato Cauliflower Soup
1 large head cauliflower
Few dashes garam masala (optional)
3 medium to large sized peeled sweet potatoes, cut into 1 pieces
1 sweet onion, diced
2 cloves garlic
1 tsp. salt

Preheat oven to 400 F. Wash and cut cauliflower, then sprinkle lightly with garam
masala. Place cauliflower onto parchment covered baking sheet and lightly drizzle
with olive oil. Roast about 20-30 minutes. In large stockpot, bring sweet potato, onion,
garlic, salt and broth to a boil. Reduce heat and simmer until sweet potatoes are
tender. Add in cooked cauliflower and blend half then combine.

Minestrone Soup (beans optional)
2 cloves chopped garlic
onion, chopped
1 tablespoon tomato paste
1 tomato (diced)
2 celery stalks, chopped
4 carrots, chopped
1 bulb fennel, chopped
Bay leaf
1/4 teaspoon crushed red pepper
!)


1 cup of kale, chopped
1 cup cabbage, chopped

In a large stockpot saut onion and garlic. Add tomato paste and stir. Then add celery,
carrots and fennel. Add vegetable broth and bay leaf. Add crushed red pepper.
Simmer on low for 30 minutes. Add chopped kale and cabbage; simmer for 10 or more
minutes, season to taste with salt and pepper. Serve with a drizzle of olive oil.

Chicken Bone Broth:
1 whole chicken (free range, organic if possible)
16 cups cold filtered water
2 Tablespoons apple cider vinegar
1 large onion, roughly chopped
2 carrots, peeled and roughly chopped
3 celery sticks with leaves, roughly chopped
2 zucchini
5 cloves garlic, roughly chopped
1 bunch parsley

Cut the chicken into several pieces. It is best to have chicken that has bones and skin.

Place chicken pieces into a large stainless steel stockpot, cover with the cold water,
add vinegar and vegetables (except parsley), and let stand for 30 minutes.

Bring to a boil, remove scum that rises to the top, reduce heat and simmer for 6 to 24
hours. (If you are short on time, at least simmer for 3 hours.) The longer you cook the
stock, the richer and more flavorful it will be. About 10 minutes before you're ready to
turn it off, add the parsley. (This adds more minerals to the broth.)

Remove chicken pieces with a slotted spoon and refrigerate. (When they're cool, take
the meat off the bones and store in zip-lock bags in the freezer for other recipes, such
as soups, salads, enchiladas, sandwiches and curries.) Strain the broth into a large bowl
and place in the refrigerator until the fat rises to the top and can be skimmed off.

Miso Soup with Sea Vegetables
5 cups water
#+


1 strip kombu, hijiki or other sea vegetable (available at natural food stores and
Japanese groceries)
1 cup chopped chard, kale or other greens
1/2 cup sliced carrots
5 teaspoons miso of your choice

Rinse the sea vegetable in cold water for 10 minutes. (If using arame, do not soak.)
Wipe with a towel to remove excess sodium. Fill the pot with 5 cups of water. Cut the
sea vegetable into small strips and add to the pot. Bring the water to a boil. Add the
carrots, cover and turn the heat to medium-low.

Simmer for about 10 minutes. Remove a little broth to mix with the miso to form a
puree. Place the miso in the pot and simmer for 2 or 3 minutes. (Miso should not be
boiled because it will kill the beneficial bacteria!) Add the greens and simmer for 2
more minutes.

Detox Soup 101 (adapted from The Gluten Free Goddess; serves 4)
12 c coconut milk
2 cloves of garlic, chopped
2 tablespoons diced onion
1 inch of fresh ginger, peeled and chopped
4 cups fresh broccoli/cauliflower, chopped
1/2 pound of fresh spinach leaves
3 parsnips, peeled, cored, chopped
2 ribs of celery, trimmed, chopped
A handful of fresh parsley, roughly chopped
Fresh water, as needed
Sea salt and ground pepper, to taste
Lemon or lime juice

#*


In a large pot, heat the oil over medium heat and stir in the garlic, onion, and ginger to
season the oil. Add the broccoli, spinach, parsnips, celery and parsley, and stir until the
spinach wilts. Add cup coconut milk and add just enough water to cover the
vegetables.

Go easy with the water, you can always thin the soup later, if you need to. Bring to a
high simmer, cover the pot, and reduce the heat to a medium simmer. Cook for fifteen
minutes or so until the veggies are softened. Use an immersion blender or stand-up
blender to puree the soup.

Dressings (3)
Store your dressi ngs i n the refri gerator i n ai r-ti ght contai ners for up to 3 days.
Tahini Dressing
cup tahini
cup cilantro
1 clove garlic, minced
1 tablespoon tamari
juice of 1 lemon
- cup water
Whisk or blend all ingredients together. Add more water until desired consistency is
reached.

Honey Lemon Dressing
2 teaspoons fresh lemon juice
1 teaspoon finely grated lemon zest
1 tablespoon honey
teaspoon chopped basil
cup extra virgin olive oil
sea salt and pepper, to taste

In small bowl whisk the lemon juice with the zest, honey and basil. Whisk in extra
virgin olive oil and season with sea salt and pepper.

#!


Oil and Vinegar with a Kick
2 - 3 tablespoons Braggs raw apple cider vinegar
teaspoon cumin
pinch of cayenne
- cup extra virgin olive oil
sea salt and pepper, to taste

Whisk all of the ingredients together in bowl, except the oil. Then, slowly incorporate
the oil as needed until it reaches the desired dressing consistency.

SNACKS (9)

Energy Super Food Balls
cup pumpkin seeds
cup sunflower seeds
4 dates
3 tablespoon flax meal
cup unsweetened, shredded coconut
1 tablespoon raw honey, (optional)

Combine all ingredients (except for shredded coconut & blueberries) in a food
processor. If you want a sweeter batter, add an extra date or the honey. Stir in
blueberries and then form mixture into balls about the size of a golf ball. Roll each ball
in the shredded coconut to coat and then refrigerate until chilled. (10 Servings)
Opti onal : Add your favori te fresh berri es.
Trail Mix
cup dried cranberries
cup chopped, toasted sunflower seeds
cup toasted pumpkin seeds
cup raisins (omit if you are on a candida diet or need to be on a low sugar diet)
##


1/8 cup unsweetened coconut
Combine all ingredients and enjoy. Serves 4

Apple Banana Sandwich
1 apple, unpeeled, granny smith or Fuji
2 tablespoons pumpkin seed or sun butter
Banana sliced, thinly
Slice the apple thinly crosswise and remove the seeds and core with a paring knife.
Spread 1 apple slice with 1 tablespoon of the seed butter and top with the banana
slices. Put another apple slice on top. Repeat with remaining apple slices.

Celery with Sun butter & Cinnamon
3 celery sticks, cut in thirds
Spread sun butter in each crevice
Sprinkle with cinnamon

Fruit with Honey-Tahini Dip
1 tablespoon raw honey (or to taste)
1/3 cup raw Tahini (sesame seed paste)
1 cup cut up fruit such as apples, pears and berries.

Digestion Pick Me UP
cup of cultured vegetables (Bubbies is pref or make your own)
Chopped cucumber or celery
2 tablespoon sunflower seeds
Dash of cayenne or cumin

Kale Chips
1 bunch kale, stems removed and leaves torn into 2-inch pieces
2 tablespoons extra-virgin olive oil
1 tablespoon fresh lemon juice
cup sesame seeds
Sea salt
#$


Preheat oven to 200 degrees. In a large bowl, drizzle kale with oil, lemon juice, and
sesame seeds. Season with sea salt. Toss until evenly coated. Transfer to a rimmed
baking sheet and bake for 30 minutes.

Remove from oven and, using a spatula, flip kale leaves over. Return to oven and
continue cooking until kale is dry and crisp, 20 to 25 more minutes. Let cool
completely. Store in an airtight container for up to 3 days.

The Sweet Sensation
2 tablespoons unsweetened coconut
2 tablespoons raw cacao
2 tablespoons dried cranberries

Mix all ingredients together for an afternoon pick me up.

On the Go Pick Me Up
A handful of seeds and 1 apple or pear.

Transition Diet Recipes (4)
Day 1
Egg & Spinach Frittata
1 pound spinach leaves (about 2 bunches), cleaned, chopped
1 tablespoon. olive oil
1 medium onion, chopped (about 1 cup)
1 large clove garlic, minced
3 large eggs
2 tablespoons almond, coconut, rice or hemp
#%


2 tablespoons Sun-dried tomatoes, chopped
Salt and freshly ground pepper to taste

Preheat oven to 400F.
Cook spinach in 1/4 cup of water in a covered saucepan until just wilted, a couple
minutes. Drain water and set aside.

In a mixing bowl, whisk together eggs and milk. Add in chopped sun-dried tomatoes,
and sprinkle with salt and pepper. Set aside.
Saut onions in olive oil in an oven-proof skillet, until translucent, about 4-5 minutes
on medium heat. Add garlic and cook a minute. Add cooked spinach and mix in with
onions and garlic.

Spread out spinach mixture evenly on bottom of skillet. Pour egg mixture over spinach
mixture. Use a spatula to lift up the spinach mixture along the sides of the pan to let
egg mixture flow underneath. When the mixture is about half set, put the whole pan in
the oven. Bake for 13-15 minutes, until frittata is puffy and golden.
Note i f you are on the go and morni ng i s hecti c then you can make scrambl ed eggs wi th
spi nach, a hard-boi l ed egg or prepare the fri ttata the ni ght before.
Day 2
Vegetable Quinoa
1 cup organic quinoa, rinsed
2 cups organic vegetable broth
1/3 cup diced yellow onion
1/3 cup diced organic carrots
1/3 cup organic corn
1/3 cup organic sweet peas
1 teaspoon sea salt
1 teaspoon freshly ground black pepper
1 teaspoon granulated garlic powder
1 teaspoon onion powder

Add all ingredients, except green peas, to a saut pan and bring to a boil. Decrease
heat, cover pan with a lid, and simmer until quinoa is tender, but chewy, and white
spiral like threads appear around each grain, about 15 minutes. Add the green peas.
Stir, fluff, and serve.
#&


Day 3
Quinoa Breakfast Bowl
cup cooked quinoa (follow package directions ahead of time)
1/8 cup pumpkin seeds
4 tablespoons flax meal
cup almond milk
stevia, to taste

Combine all ingredients in a bowl. Serve warm. Serves 1-2

Today we are keeping it really simple. We have added in two new foods already. Today
we are going to add in nuts. Feel Free to add 1/8 cup of nuts to a salad or have them as
a snack. I suggest almonds, walnuts, pecans or even pine nuts.

Day 4
Eggs & Tortillas
3 Tablespoons coconut oil
2 eggs, scrambled
1/4 onion, diced
1/4 red bell pepper, chopped
1/2 cup spinach
2 brown rice tortillas
Saut onion and red bell pepper in 2 Tablespoons coconut oil. Add the remaining 1
tablespoon of coconut oil and scramble eggs and spinach. Fill tortillas with mixture
and serve.

Desserts (5)

Raw Avocado Pudding
1 avocado
1 cup almond milk, rice milk or hemp milk
#'


1 zucchini, chopped
1 tablespoon raw cacao powder
1 tablespoon raw honey, or 1 teaspoon stevia
Using a food processor or high power blender, combine all ingredients until smooth.
Put in refrigerator until it is cold and then enjoy!
Chia Dessert
1 Cup of Chia
1 1/2 Cups of Hemp Milk
1/2 Apple
Pinch of Cinnamon

Put chia seeds into bowl. Add liquid of choice to bowl and stir. Let sit for 5-10 minutes.
Chop apple into small pieces and place on top of pudding. Sprinkle cinnamon on top.
Enjoy

Banana Split Sundae
1/2 cup almond, rice milk, hemp milk or coconut milk
1/2 cup frozen banana slices (peeled before freezing)
1/2 cup strawberries, frozen
1 tablespoon raw cacao
3 tablespoons coconut nectar or raw honey

Blend all ingredients in Vitamix or food processor until blended (may have to use
tamper if using Vitamix)

Strawberry Sorbet
2 cups frozen strawberries
1/4 cup coconut nectar or raw honey
1 teaspoon lemon juice, freshly squeezed

Blend all ingredients in Vitamix or food processor until blended (may have to use
tamper if using Vitamix)

#(


Raspberry Mousse
2/3 cup almond or coconut milk
1 1/2 cups frozen Raspberries, thawed
3 Tablespoons coconut nectar or raw honey
1/4 cup virgin Coconut oil

Add all of the ingredients to a food processor or Vitamix except the coconut oil, and
process until completely smooth. Then add the Coconut oil and process 30 seconds
more.

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